General Diet Plans and Questions - Body for Life #13

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07-30-2001, 11:27 AM
New thread....

How is everyone doing????????????

07-30-2001, 12:21 PM
Today I am restarting C2. Sheesh. I can't believe that FRUIT has become my downfall. I have never tasted fruit like this California fruit (my first CA summer) and I could eat peaches and nectarines by the bagful. I was eating clean on Saturday but had one too many peaches and felt like I was craving fruit all day. I can't believe I'm asking hubby to hide PEACHES from me. :lol:

Yesterday on Free Day I didn't eat out of control but had a lot of fruit. Fruit fruit and more fruit.

Anyway, I am having my myoplex and off to the gym.

how is everyone doing?

07-30-2001, 02:17 PM
Hi all! Well I am starting week 2 and am still feeling good. I had my free day Saturday since I had a BBQ to go too. I didn't intend to get too nuts with my free day, but unfortunately I did! :dizzy: That's OK, I guess, I was right back to eating clean on Sunday. I am afraid getting too crazy on my free days is going to really sabotage my efforts. How far off the "clean eating" plan do you guys go on your free day? A friend of mine who was fairly successful doing BFL said that for the first 2-3 weeks she got a little nuts with her free days but after that her cravings kind of subsided and she didn't go bonkers on that 7th day anymore.

I have always had a problem with binge eating and I really learned something on my free day. I had thought all week about what food I really craved and missed because I wanted to be sure I had that on my free day. You know what? I had a really hard time pinpointing exactly what it was I wanted to eat, knowing that I could have whatever I wanted. This may be the source of some of my binges in the past. Maybe I kept eating and eating and eating trying to find the one thing that hit the spot because I never really knew what it was I needed in the first place! The more I thought about my free day and what I would eat, I realized that I am definitely a carb craver. What I ended up eating (and eating too much of) was pasta and ice cream. The pasta I cooked healthfully with a tomato sauce and just a smidgen of olive oil. As for the ice cream.....well, there's just not a lot of redeeming qualities about Ben and Jerry's (other than the taste! :lol: )

I think I am going to learn alot about myself and my reasons for eating over these next few weeks.


07-30-2001, 02:48 PM
Now that you're back, you can start C2 again!!! Let us know how it goes.

On BFL #12 I posted a quote from the Hussman site regarding Free Day...Deb, you may want to go back and read it (I posted it on 26 July). He has some very interesting thoughts about Free Day. It's easy to get the impression that on Free Day & Free Week you can just eat until you pop. The best thing is to be aware of what you're eating on Free Day and don't go nuts. Don't eat a whole pizza just 'because you can'. AWARENESS is the key!!!

Yesterday was my Free Day too. I don't usually eat the six meals on Sunday, but on Saturday morning I was already looking forward to my Sunday breakfast at Stacks'. I still ate a lot but not nearly as much as on C1 - when we were going out to eat twice on Sunday - for dinner, I BBQ'd a couple of (small) steaks, made some spinach and garlic bread and we were fine with that.

I have that same problem with forgetting what food(s) I crave during the week by the time Free Day rolls around. My answer is to WRITE IT DOWN - maybe post it on the refrigerator as a reminder. Better than the alternative (just to eat and eat until you find what you're craving). I find I do crave a lot of simple carbs (bread mostly) on Free Days...I like what Hussman says - don't pig out on all of your meals during Free Day!

SJ, I know what you're saying - I love peaches too - thank goodness they're low in calories - I have one at Meal #4 usually with my Pure Protein bar for the carbs.

I had a great LBWO today - but I'm going to switch from Good Mornings to Leg Curls for my finishing hammie set. I feel like doing GM's may be putting too much stress on my back and not enough on the hams (even though I don't have this problem when doing deadlifts).

I'm so excited about my new riding lessons even though I don't start for almost two weeks (I may call and see if I can get in this Saturday) that I wore my new paddock boots to work - they look so stylish!!! See ya!

07-30-2001, 04:00 PM
Hey! :wave:

Wow, there's a lot going on with everyone! I started my free day on Saturday night and kept going...:mad:

The old carb devil :devil: got hold of me and shook me good... I find that pasta triggers me but rice and grits don't.

Soo-- into week four and still loving it! The exercise is great and the food is beginning to make sense to me in a broader scope. When I plan, it all goes really well. When I don't plan -- oh, brother!

Off to the gym tonight to stink and make muscle :s:

Have a great afternoon, everyone!

PS: Nectarines -- I could eat 'em by the case. I'm a transplanted Californian living in Tennessee and the produce is definitely different!

07-30-2001, 10:30 PM
Mmmmmmmmmmm......nectarines! My favorite too!:D

MrsJim, thanks for the tip about your previous post. I will check it out!


07-31-2001, 02:16 AM
Hi everybody!

Good to see you again Susan and glad you had a nice holiday!

I am amazed that I am in C1W4D1 already. I have moments of self doubt especially when I go to the gym, pass by the floor length distorting mirrors and think "gosh my a$$ is big" -- seriously I had negative thoughts this evening before cardio. Then I just try to positively visualize and tell myself that I may not see results until the end of this challenge -- but it is so hard!

I am making a supreme effort to eat very clean this week and drink my water. On my work days everything goes well until I hit my days off with the kids and it goes abit awry. :dizzy:

Well tommorrow is LBW and I have to plan for that so I'll chat with you later. Next week I start a new plan of action with my workouts and Mrs. Jim I will check out the BFL site for the workouts as you recommended in previous posts. I am amazed at how much info is out tehre on the net!

Sorry for the rambling hopefully I will be a bit more coherent tommorrow.


07-31-2001, 07:14 AM
I am beginning to see a little definition in my arms. This is C1W7D2 for me. Since I am back to work, I am having to change my eating a bit. For some reason, the Myoplex is starting to give me stomache pains. I think it is stress related, because they never bothered me at home, or at least I don't notice it at home.

Changed my workouts starting yesterday, and my arms are very sore today. Tomorrow, I am going to try hack squats. That should be interesting!

Have a good day!

07-31-2001, 07:43 AM
Gosh~It sounds like everybody is doing GREAT on their program! Hang in there~it only gets better;)

Today after class I'm headed to the gym for my UBWO (and alittle moderate cardio). Last week I switched most of my UB routine to using the free weights rather than the machines. WHAT A DIFFERENCE! I have to work harder and get a better WO. I think that I'll continue with this on C2.:cool:

Lately, cherries have become my addiction. Thankfully they are low-glycemic and take time to eat:smug:

Have a great day:cool: and I'll check in this afternoon.
Hanging in there at C1W11D5:spin:

07-31-2001, 04:13 PM
Sounds like everyone's doing great!

I gotta tell you, I was a bit apprehensive about C2. I had read that the results would not be as spectacular as C1, etc. etc. But truthfully, C2 is starting out MUCH easier for me. Now that I know more about how the program works and what I should and should not eat - makes things much easier for me.

Remember a while back when I won that BF Tester? I had not received it and was wondering where it was. Well I found out that Jim (who works in the mailroom) had it in his desk drawer since it arrived a few weeks ago. He SAID he told me it came, yeah riiiiight...I would've been down there like a shot.

Anyway, I'm going to give it a try when my measurement time rolls around after Week 4 (which ends 18 August for me!).

07-31-2001, 06:41 PM
Well, I'm almost into week 12.:eek: It's hard to believe. It seemed to go by so fast.
What I would like to know from Susanje and MrsJim is:
Looking back on your last week of C1 and the free week, any suggestions? Anything that you would have done different? I'm hoping to learn something from your insight;)

07-31-2001, 07:38 PM
I'd say, just relax. DON'T GO TO THE GYM!!! but by all means do some fun exercise...when I say 'relax' that doesn't mean lying on the couch for seven days in a row. Go bicycling, hiking, etc.

Treat yourself to something special - a cute top, a pedicure, massage, whatever during this week.

Don't eat and eat and eat. Just have a treat once a day if you feel like it. I wouldn't spend the week stuffing myself but do relax on the food a bit. I didn't use Myo Lite or supplements during my free week. Really missed having my morning Myo Lite!

Spend some time PLANNING your next challenge - at least the first four weeks. Recall that I checked Arnold's bodybuilding encyclopedia out of the library and used that to figure out what exercises I wanted to include in my next challenge. Bill P's are terrific but it can get a bit boring doing the same ones over again for C2...

In addition, spend some time reflecting on the last 12 weeks, what you would change, etc. I keep a personal journal/diary by my bed and write my thoughts down when I feel the need to. This really helps keep things in perspective for me! And do keep visiting and posting here and at L&S!!

08-01-2001, 12:46 PM
So I woke up this morning at 4 a.m. as usual, got dressed, checked my training log for today, all set to go...walked to 24 Hour Fitness...and it's CLOSED!!! Apparently they had a power outage. Geez!

So I walked home, got my car keys and employee badge, and drove to work and used the fitness center there.

They have a set of dumbbells and machines (alas, no barbells or Smith Machine) so with a few alterations I was still able to get in my UBWO.

How's everyone else doing??

08-01-2001, 03:39 PM
Do any of you do hack squats with a barbell? I am trying them, and had trouble. According to planetkc., the barbell is behind you and you bend down with it using an overhand grip. My problem is that I keep hitting the back of my thighs with the bar. I must be doing something wrong. I asked over at L&S, and didn't get an answer.

08-02-2001, 08:39 AM
Shelly~~~I wish I could help you out on the hack squats but I don't have any answers for ya. Did you get any suggestions over at L&S?

Today is free day ~not sure what I'll eat today, except for the bran muffins that I bought last night. I think I'll have one with a nectarine for breakfast (and maybe a scoop of cottage cheese).
I bought a bunch of perennials this week and I plan on putting in a new flowerbed today and tomorrow (lots of squats there:eek: )

Have a great one:cool:

08-02-2001, 10:18 AM
I did look in Arnold's book (2 thumbs up - HIGHLY recommended - it goes into detail you don't find on the Planet kc site!!). He shows hack squats being done on a machine rather than using a barbell, which is probably the safest way to go.

I strongly urge you to go to your library and see if they have this book...Arnold goes into quite a bit of detail about every body part and has a lot of info on squats. Check out page 496 for squat form. He states:

To get the most out of Squats, the bar should remain directly over your feet. As you bend your knees coming down, make sure your head is up and your back straight. This takes the lower back out of the movement and puts the stress on the leg and glute muscles where it belongs.

Hope this helps out...

08-02-2001, 02:02 PM
Mrs. J-I have Arnold's book on order at the library! Thanks!

08-03-2001, 08:22 AM
Today is C1W12D1 and I feel great!
I just saw something yesterday on L&S that really but things in a new perspective. How much weight do you move in one workout? Add up the total weight from each rep of every set.
Ex. Squats:12x70,10x80,8x90,6x100,12x90=840
Add up your entire routine and you will be FLOORED at what progress you are doing. My last LBWO I moved 23,745 lbs or 11.8725 TONS :eek: And it was done in 1 hour, no less.

So, how much weight did you move today:)

08-03-2001, 10:30 AM
Doesn't time fly when you're feeling great?

I can't believe I'm already near the end of Week 2 of C2!!!

I missed that thread on L&S - I've been so busy at work. Jim and I leave for Toronto on 1 Sept for a week of meetings - he's tagging along and I'll be super busy. Luckily I get to pick the menus - and I'm making sure that I can get my protein and carb each meal (plus I'll be packing a bunch of Myo Lite and MRBs).

Wow! I just did what you said (adding up each rep) for today's LBWO and came up with 40,760 pounds lifted! Phenomenal!!!

08-03-2001, 03:46 PM
I just wanted to check in and say Hi. I am still doing my progam. I can really tell a difference in my body - I am feeling firmer. Does that make sense. I can really tell when I am putting on lotion. However this week I feel thick in the middle. I am hoping that will go away in the next few weeks. Just wanted to let everyone know I am still with ya. I just don't get to post as often as I would like.

MrsJim and susanje - challenge two - way to go. I am actually looking forward to challenge two cause I know what I want to do differently.

Susan - blastit

08-03-2001, 08:29 PM
Hi everyone!

Wow! Is it hot here. Not sure how the weather is for you guys but it has been in the low 30's all week hovering in the high 30's with the humidex.

Just looking my eating and exercising plans for monday. I'm going to officially start on monday. Even though it is a holiday over here in Ontario.

A few questions before I start. What do you usually eat for your inbetween snacks. What weight did you start out? 5 pounds? What are the best tasting myoplex shakes and bars?

Talk to you all later,


08-03-2001, 08:54 PM
Starting on Monday? GREAT! That gives you the weekend to plan and do some research!!!

First off, I suggest that you also bookmark - they have a terrific message board that moves at a much faster pace than us gals here at 3FC. I think it's safe to say that most - if not all - of us BFLers here at 3FC also post or lurk at L&S. Great source of info!

On the L&S board "Tall Jen" (TJ) posts a daily menu thread. You can post your menu each day and she'll critique it and offer suggestions and praise. It's a great way to make sure you're eating right!

Actually on BFL, we DON'T have 'in between snacks'. What we have instead is six small meals a day, two-three hours apart, consisting of a palm-sized portion of protein and a fist-sized carb (check the Body for Life book - page 83 for the list of authorized foods). And at least two of those meals should include a serving of veggies along with that protein/carb serving.

Just for an example, here's my typical weekday menu/schedule:

4:15 p.m. - wake up, get dressed, drink water w/glutamine and creatine, walk to gym
5:00 a.m. - daily workout
6:00 a.m. - water w/creatine and glutamine, multivitamin
7:00 a.m. - Meal #1 - Myoplex Lite shake made w/water & ice
10:000 a.m. - Meal #2 - lowfat cottage cheese and fruit
1:00 p.m. - Meal #3 - Grilled chicken/veggies/brown rice bowl
4:00 p.m. - Meal #4 - Meal Replacement Bar (Worldwide Pure Protein and MetRx Protein Plus are my favorites) and a peach (you need to include a carb with this - by the way stay away from Myoplex Lite Bars - they taste terrible).
7:00 p.m. - Meal #5 - Boneless/skinless chicken breast, brown rice pilaf and a veggie (usually carrots or mushrooms)
9:15 p.m. - Meal #6 - Myo Lite made with water & ice just before bedtime, water w/creatine & glutamine

I strongly recommend checking out - this is a fantastic site which will explain exactly how BFL works...along w/Q&A! Talk to you soon!!

08-04-2001, 09:19 AM
Sil-I record all my workouts at, and it adds the weight up for you. It's a great site, if you want to keep track of your workouts. I've been doing it since last year, and it shows just how far I've run, biked and how much weight I've lifted.

Here I am again at the end of week 7, with still no inch loss. It's sooo depressing! I know I have to wait the entire 12 weeks, but it's hard. I'm trying to keep hanging on, though.

Jennifer-Good luck on the program! You'll love it!

08-04-2001, 10:56 AM
Hi Everyone!

Well, I'm coming to the end of my first 4 weeks and what a learning experience it has been! My last UBW really opened my eyes to how I SHOULD be feeling after a workout and since then I have been so PUMPED. The night before I went to the and listened to amazing Pam B's interview and it was so inspiring. She talked about how each of her workouts she worked out as if she was training for the olympics and gave it her all. The next day I did some cardio and it was like I was a different Michelle. Today I do my LBW and am really excited. This weekend I will be working on different routines for the next 4 weeks as well.

I believe I have crossed that abyss that Bill P. talks about. Even though I don't think I have had any results yet - other than some firming up here and there -- that's okay. I have the patience to wait for the results. THIS is a first for me! I just figure everything I am doing WILL net me the results - it's very exciting! Well, I do the picture thing and measuring thing on Monday for my 4 week update and I will post my results. I don't think I will post full body pics yet (a bit too shy for that) but I will post a head shot on my profile so people know who they are talking to. :D

Has anybody been able to get on the L&S site. It has been down since yesterday afternoon I thinks. Very odd and I seem to be going through mini withdrawl here :dizzy: . I hope it is back up later today as I cannot wait to hear the results of Pam B.'s and Mya's competition this evening.


08-04-2001, 11:49 AM
Hello everyone. Sounds like you all are continuing to do well. I am still hanging in there closing in on the end of my second week. The workout part of the BFL plan is working out great and I am not having any problems with that. The food side, I struggle more with. I have not succumbed to temptation, though there were a few again this week (going away cake for a co-worker, candy from the boss, lunch out with friends). The struggle against temptation is hard for me right now, but I hope it will get easier as the weeks go by. The two things I keep hanging onto that help me say NO to things I shouldn't be eating are my free day and something that was said in the BFL book. If I feel tempted to eat something I shouldn't, I just say to myself, "It's not that you can't have it, you just have to wait til Sunday to have it." So far it has worked for me. The quote in the book that has really given me a lot of strength and perspective is when he talks about keeping promises to yourself. He said if we had a friend who broke their promises to us as much as we break them to ourselves we wouldn't consider them much of a friend. That really hit home with me. Now when I am feeling the temptations, I just remind myself that I promised myself I would give this my best shot for the next 12 weeks.

Hope you all have a good weekend! :D


08-04-2001, 05:08 PM
How do you make the myoplax pudding? Is the whole box of pudding plus a whole packet of myoplex that counts for one serving?
Thanks guys!

08-04-2001, 06:02 PM
When I bought my first box of Myo Lite, there was a little recipe brochure that came with it - tossed it thinking that they were packed in EVERY box and haven't seen one since!

Don't worry, the recipes can be found at and the pudding is one of them:


Mix one serving of vanilla Myoplex with approximately 2 ounces less liquid than directions call for. Add 3 tablespoons of fat-free, sugar-free instant pudding mix and five ice cubes. Blend at high speed for 60 seconds and serve.

I actually only tried this one time - not because I didn't like it but because I don't think to buy pudding mix when I'm at the store!!!

Debbie - that's exactly what I do when faced with temptation! "I can have it on Sunday" is usually all it takes to keep me from overindulging on other days...ahhh...only a few more hours until Free Day!!

I was so excited today - had my first REAL riding lesson. The place I was at before I got very few lessons and now I found out he was teaching all wrong! The new place I'm going to is terrific. And I love the riding clothes - got myself two pair of breeches and some cool paddock shoes and my own helmet too. Jim drove me there - he enjoyed meeting the horses and giving them Mrs. Pastures cookies while I took my lesson. This is really terrific for me because having the opportunity to take riding lessons has been a goal of mine since I was a teenager!

Michelle - I haven't had any problems getting on L&S. Just read that Pam B made Top 5 in her contest! She is just so inspriational...any of you gals who haven't heard about Pam B, I suggest you go to and check out her photos.

Shelley - don't worry - you're changing from the inside out as Hussman says. You might want to read that part of his site. I know I had to many times during my first challenge. C2 is really going much better for me than C1 - I can see my leg muscles gradually coming out of the fat - my thighs have always been really big and flabby - they are definitely showing signs of firming up! I'll have Jim take photos of me at the end of W4 to post on my site and L&S.

See ya guys later!

08-05-2001, 09:59 AM
Last night we had a small family gathering for my parents 60th anniversary. I passed on the cake, and anything else I wasn't supposed to have!! I think I had a little too much smoked turkey breast and green beans, but other than that I was OP. Got on the scale this morning, and my weight was down 3 lbs. I think it was because I only got in 3 meals yesterday, 1 being a Myoplex that tasted horrible, because I only had a spoon to mix it with, and used only about 8 oz of water. It was like mud, but I drank it anyway. I'm thinking maybe I should cut back to 4 meals a day. I know I shouldn't but it seems everytime I miss a couple of meals, my weight is down. Mrs. J-What do you think??? Other than weight, today I measured and still haven't lost anything at the end of 7 weeks (other than the inch off my stomach.)

Jenn-Try the vanilla cream Myoplex lite with some FF/SF pistachio pudding. It's delish!!! I makes the drink very thick. I haven't tried refrigerating it to make a pudding, though.

Going out for a free day bike ride! Talk to ya later.

08-05-2001, 01:33 PM
Shelley - I don't think that's a good idea. If I were you I'd post that on L&S and see what Tall Jen, Shannon, Steve L. etc say.

You may also want to read again - this is the section where he explains just WHY six small meals a day works more effectively.

One thing I do is to occasionally post my daily menus on TJ's Daily Menu Check thread on L&S. She always has some great tips and may be able to help you out of this rut.

And remember - if you're following BFL as written, you ARE changing from the inside out - Susanje didn't start seeing results until around Week 11. I hope you took before pix - I take photos every four weeks. Definitely a great way of seeing your REAL progress that the scale and measuring tape don't show you!