General Diet Plans and Questions - Body for Life #17

New thread!

Shelley: congrats on nearing the finish on C1! I'm sure that the pix will show a difference or else big changes are on the way!

You can tweak in C2 but for now, just know what a HUGE accomplishment finishing a challenge is!!! CONGRATS!!!!!!!!!

Susan

Hi Konrad,

For C1 I followed the book almost to a tee (I talk about that on my webpage). For C2 I had a rough start with some health problems but now I am back to BFL and have pretty much followed the book except I have added HIIT [high intensity interval training] after my upper body workouts (I go slow for 1 minute and then crank it up to 1 minute as fast as I can go on the treadmill or elliptical followed by 1 minute of moderate pace...the one minute as fast as I can go followed by one minute moderate...I can only keep this up for about 8 minutes...it's grueling...I started with 4 minutes.) Because I do the HIIT I have reduced my cardio to 2 days a week but I don't know if this is a great idea or not (it just feels right to me right now). I also do some swiss ball workouts on some lower body days in addition to weight training. For the second half of C2 I may reduce my carbs the last meal of the day and see if that has any effect. For C1 it is suggested you go by the book and then in C2 tweak a few things if you like but I'm trying not to play with it too much right now. I've been having a lot of health issues the past six weeks and I am trying to stay on course through it. Not easy but I know BFL works and I want to keep going with it. So right now sticking as close to the program as possible is best.

Thanks for writing!
Susan

Just completed my last LBWO for challenge 1. I am so scared!! What will next week bring??

Susanje-Any tips for getting through free week? I'm thinking about doing some jogging every day. I used to do this before BFL. What about food???? I know you've probably told us before, but now that I am almost at that stage, I need to know what to do! I'm thinking about basically still following the plan and taking my normal free day. What do you think??

Hi Shelley,

It took me 3 days into Free Week to actually stop doing the BFL plan and get out of the gym. You NEED the rest so don't do any jogging!!! Your body needs to recuperate. I ate like a pig the rest of free week but I notice that like free day I get so sick of having all the food I want and my choices are awful. I wouldn't suggest pigging out but many of us are GLAD to get back to program when we're done. It can be VERY tough (free week) after you are used to such a healthy lifestyle. However, I think it is necessary (like Free day) for psychological and physical reasons. It's hard but do it. Rest that body!!!

Susan

These business trips are SOOO exhausting....

Thought I'd take a few moments before hitting the sack to say howdy and YES I'm Baaack!

While I wasn't 100% BFL perfect this week, I think I did fairly well considering I was under a lot of stress (typical) 12-14 hour days and all that meeting food around.

The first couple of nights in Niagara on the Lake, we stayed at a place that I picked out on the Web. It had a pretty decent gym which was the main criteria (White Oaks Resort) but turned out to be near the QEW (freeway) and quite aways from the nice part of NOTL. Checked in on Saturday night and stayed until Monday morning, so I had a great UBWO on Monday.

The hotel that our meeting was at, Queen's Landing Inn, was absolutely gorgeous (as is the historic old town). BUT the fitness facilities, while there, were extremely sparse. Thank goodness they had a treadmill so I could keep up my cardio - but for strength training, all they had was a few Cybex machines - by 'a few' I mean: 1) leg extension; 2) Leg curl; 3) Standing hip extender; 4) Tricep pulldown; 5) Bicep curl; 6) Pulldown; and 7) seated chest press. I usually prefer using free weights so it was a real bummer. Still I did the best I could...added a lot of pushups and ab crunches. Last night I took my group to the Falls to see the illumination (they illuminate the falls with rainbow lighting from 8 pm - midnight) and we didn't get back til midnight. I was still up at 5:30 a.m. though to work out. Thought I'd sleep on the plane today but we ran into some major turbulence - ferget about sleep...

Every morning our breakfast would be a carb-filled bonaza of fruit, bagels, pastries, yogurt, cereal - all your basic convention stuff. Luckily we had an excellent staff helping us and made sure that at 9:30 I would get either an egg-white mushroom omelet or some cottage cheese to go with the fruit - BTW the fruit in Niagara is simply WONDERFUL, esp. the peaches!

I brought my BFL binder along and would read the Hussman site and Pam B's paper at night when I had a spare moment. BTW, I noticed one of the gals - Sil or Michelle I think - on #16 asking about the proper technique on using calipers. Hussman has a very detailed instruction on how to get the proper "pinch" on his site, in the Q&A section. What the heck, let me find it here and quote it for ya... ( www.hussman.com/eas is the site for you newbies out there - full Q&A is at http://www.hussman.com/eas/qanda.htm#fatmeasure )
...As for getting an accurate read from your calipers using just the suprailiac, go through these directions step by step.

With your right hand, pinch the skin on the knucle of your left middle finger. Really. Look at it carefully - that's a skinfold. just 2 layers of skin over each other.

Alright, now turn your left hand over, and pinch the lower third of your middle finger (the fleshy part at the bottom). That's *not* a skinfold - there's too much tension in the skin to get a true layer-over-layer fold, so you're catching all sorts of tissue in-between.

Now go to your waist, in a straight line up from your right leg and above the tip of your hipbone, and grab as much as you can of that love-handle with your whole left hand. That's *not* a skinfold either - you're catching a lot of tissue in between, and you don't have a true layer-over-layer fold.

Finally, take left thumb, and either your forefinger or the first 2 fingers, and pinch that love handle again. Now pull it outward away from your body, and wiggle it between your fingers for a second. Still holding that fold firmly, take the jaws of your caliper and set them about a half-inch from your fingers, and close the calipers. Hold the calipers alongside your waist like you're reaching for your 6-gun, rather than at a 90 degree angle to your body. You now have a skin fold between the calipers, and even if you try that 3 or 4 times, you should still get roughly the same reading. You'll get a slightly different reading if you do the left side of your body rather than the right, but the difference should be pretty consistent.

Free Week - here's a quote from Pam B regarding eating during free week (I've quoted this before but it bears repeating!)
IN BETWEEN CHALLENGES

I believe that you need a break every 12 weeks. Not only do your muscles need a break, but you need a mental break from all of the structured eating and planning. I would recommend that you eat everything you are craving, but try not to eat large quantities of it. It can really make you sick. You can set aside one "binge day" if you want, but you don't want your week off to be a "binge week" as it can wreak havoc on your system. I am cautioing from experience here (blushing).

During the week I had some time to think about my goals, and while watching TV and reading magazines I was struck by those Old Navy commercials for low rise hiphugger jeans. Here's a new goal for me - my 39th birthday is November 10th. By November 10th, I'm going to OWN a pair of lowrise jeans and WEAR them! Also planning on doing Wishlift in Sacramento on that day. This will probably be one of my most memorable birthdays! I KNOW I can do it! WOO!

OK gals, I wanna hit the gym early tomorrow so time to hit the old sack! Later all!!!

Thanks for the free week tips. I know myself, and am afraid if I am allowed too much, I'll binge. Yesterday, I already found myself eating more carbs that I should have. This is almost my TOM, so not only is my weight up, but so are my measurements! What a time to be at the end of the challenge. I will still weigh and measure myself tomorrow accurately to see if I have any better results.

No matter what, I am still proud of myself for completing 12 weeks to something that I never thought I would be able to do. That in itself is a great goal met for me!

Hello,
Looking for some advice on starting BFL. Going by WW Sept.11th isue to start. I've ordered the book. I am starting Monday morning. Will weigh myself and will take my measurements.
Looking forward to posting on this thread .
Thanks, Cathy
PS, Do you find it necessary to buy the protene
powders?
MrsJim, What is your BFL binder?
So many Questions, but we must go. We are helping SIL get land ready for her horse.
Cathy

I just returned from Ontario a day or so ago myself. Gorgeous area! :D

No, you don't have to buy Myoplex Lite or any other protein powder to do BFL - but having a shake for at least one of your meals (in the beginning anyway!) makes it much easier to get accustomed to getting all six of your meals in. Besides, they aren't really expensive - if you shop around. GNC or the pro shop at your local gym are probably the MOST expensive places to purchase them! Right now I'm paying $1.16 per serving for Myo Lite. The trick is to buy the big 42-serving Chocolate/Vanilla/Strawberry variety pack at an Internet site like www.netrition.com or www.vitaglo.com that has terrific prices.

For that matter - you don't need to buy supplements to do BFL either. A lot of us here (I'm pretty sure) visit www.leanandstrong.com as well as 3FC, and know about Pam B - who started BFL in January 2000 at 244 pounds and 49% bodyfat. By August 2001, she had gone down to a size 4 at 144 pounds (5'6" tall BTW) with 4% bodyfat and has won at bodybuilding competitions....Anyway, she did not use any supplements during her first challenges, only a quality protein powder.

I really enjoy the taste of Myo Lite - blended with plenty of ice it is wonderful - also in the evening, I add a bit of sugarfree/fatfree pudding mix to it and use a little less water and ice, then let it chill in the refrigerator for about a half-hour or so before I eat it.

I think I've explained my BFL binder in the past but here goes - after my first Challenge was done in July, I made myself a binder with sections to keep my daily training logs, inspriational and informative articles off the Internet, etc. My binder currently includes a printout of the Hussman site along with the Q&A section, Pam B's Nutrition/Training/Inspriation document from the L&S training library, etc. etc. I took it along with me on my business trip last week. If you are trying to acheive a goal, I find it is really helpful to be constantly inspired by others and write down your goals and aspirations.

Whew! Time for breakfast - FREE DAY yippeee!! We are going to Mexican food for dinner tonight, I can't wait!!

After being really depressed about my weight and measurements, I had my daughter take my pictures. I compared them to the first ones. I CAN see a difference, even if my clothes don't fit any different. I was going to quit the program, but now I am going to continue on to my 2nd challenge next week, trying to up my cardio to burn some fat.

Taz-Good luck!! Try www.leanandstrong, too! You'll be amazed at the transformations. Keep posting your exercises with me over at Floozies! We'll have a great time! If you need anything, the people here are great!

Hello,

I am just starting BFL, today is my first day. I am looking for advice and would love to share with your group. Right now I am 5'2" 175 and 45% FAT. I have lost some from just eatting better and working out every once in a while but am ready to really work at it. Looking forward to hearing form you

Tina

Looking forward to this new way of life. I think I will have a hard time eating that much protein. So I am off to buy the mixes.
Day one upper body exercise-gruesom!
I enjoyed reading this thread.
Dont Know what portion is body fat?
159 lbs. No one at home to take pictures,
oh well.
Shelly you better not Quit, you are what made me interisted. Working out of WW magz. my book is on the way.
All for now, Cathy

Wow, more people from Canada! I just got back from Niagara-on-the-Lake myself. Great fruit and a gorgeous place! :cool:

BFL nutrition actually consists of 40% protein/40% carbs/20% fat. When I shop, I like to buy big tubs of cottage cheese and the big plastic bags of IQF (Individually Quick Frozen) boneless skinless chicken breasts. We also have fish once or twice a week for dinner.

For carbs - I love those Near East Creative Grain mixes, which have brown rice and bulgar wheat. They also make a happenin' Brown Rice Pilaf and Cous-Cous that hubby just LOVES. Right now I'm eating a lot of peaches since they're in season and I love them! MMmmm...

If you cant find anyone to take photos, do you have a BIG mirror? Try taking a snap of your reflection (sometimes this works). At the very least take ALL your measurements (calf/thigh/hips/waist/chest/bicep) before you begin. If you must weigh yourself, I strongly suggest weighing in the day before you start, then put the darn scale away for at least four weeks - and preferably for 12 weeks. The scale can really LIE to you on this program!!

I have a set of Accu-Measure calipers that are muy cheapo and work great - netrition.com will send you a free set if you order (I think) $75 or more in products from them. Good deal! If you get confused on how to use them, www.hussman.com/eas has some pointers.

Congrats and stay tuned here!!! Keep us posted!

Tina-Welcome! I hope your 1st day went well. Please keep us posted!

Taz-I have calipers, but can't seem to get them right. Give them a try! Mrs. J had a great idea about taking them in the mirror. I strongly suggest you take the pictures. Since I didn't see many changes on the measuring tape, I am sooo glad I had pictures to compare the 12 weeks! Good luck today on your cardio!

I haven't done any exercise for 2 days. I was going to jog yesterday, but we are totally flooded here in Ft Myers, Fl. The roads are all too wet to jog on around my house. I had to put water boots on to take the garbage down to the road! My free week eating for the 1st day was not good, either. I have been eating the carbs that I can't eat while on BFL. I am going to try today to be a bit better. I don't want to gain back any bodyfat that I might have lost!

...I was finishing my cardio this morning (around 5:50 a.m.) when I happened to glance up at the TV and saw the Trade Center damaged...

...talking with some other gym rats about how incredible it was when we saw the other plane heading for the other Tower...

Anyway, went to work today and we were all sent home (except for critical personnel). Just horrifying to think of all those people in the planes and the Trade Center that were just living their own lives and having them snatched away.

I work in the home office complex of one of the most well-known financial companies, and we are close to the city of San Francisco, the airport, and right in Silicon Valley.

My brother-in-law had to fly to Baltimore a day or so ago because his mother just died - my sister is worried but trying to be strong for the kids...I'm just glad that Jim and I returned from Canada before this happened.

Anyway, I need to get my mind off that for awhile!!!

Shelley - read the Pam B quote about "Between Challenges" that I posted earlier on this thread. She's totally right about 'eating what you are craving' without going overboard. I hate to say that I did just that this past Sunday (Free Day) and paid the price yesterday - just felt sick to my stomach all day. My tummy was disdended and doing my LBWO I sweat MUCH more than usual and couldn't even do lying leg curls because it hurt so much to lie down - even the next morning my stomach was still full!

We went out for Mexican food on Sunday and I finished maybe 1/2 of my plate before I started feeling stuffed. (Jim brought the leftovers for lunch yesterday). In times past, I could have very easily polished off the whole combo platter - but I guess my stomach has shrunk!

Jim couldn't believe it. I told him that when my ex and I were married, a typical Friday night would be to order an extra-large combo pizza from Round Table and get a six-pack of Coke (not diet) and a half-gallon of Mocha Almond Fudge ice cream. We would each polish off half a pizza and a quart of ice cream that night while watching TV - and THAT's how I got to be 265!

And if you're still on your Free Week, don't worry too much about cardio - stay out of the gym - but I wouldn't necessarily lie around the house watching Ricki Lake :dizzy: (not saying that you do!). By all means get out and do something when weather permits, but don't go all-out. Even racehorses in training get to take it easy once in awhile!

Tazcat - regarding bodyfat measurement info - I just looked at my first post in this thread and I've quoted the Hussman site on BF measurement already! Good tips for measuring from the superiliac (just above the hipbone). Lean & Strong also has a BF calculator that you can utilize with just body measurements!

OH one more thing - I've updated my homepage - added a photocollage of my progress pix thus far. I am astounded at myself! If you need to see why I'm always going on and on about the importance of progress pix, look no further!

Mrs.J-WOWIE ZOWIE!!! You look awesome. Quite a bit has changed from the end of your last challenge!

I work at a school, and we tried to make it business as usual there, but many of the parents came to pick up their kids. My husband flew AA this morning to go to AZ., so I was quite a wreck most of the day until I found out that he was stuck on the runway in Dallas, and was finally able to rent a car to get to his destination (which will take about 12 hrs.)

Here I am again, 2nd day into my free week, and still no workout. What can I say?? I just feel like being a slug:^:

Talk to you later!

How are you gals (and guys)?

Hope everyone is doing well. Still somewhat in shock after Tuesday's events but trying to live normally - remember that is part of the terrorists' agenda - to mess up our lives and freak us out. But we're Americans - we don't back down! I've been taking out my anger towards those terrorists during my workouts and hitting a lot of 10's as a result.

I thank God that I didn't have any relatives or friends in NY when this happened. My brother in law is still in Baltimore but is planning to come home as soon as he can - by train if necessary. Something tells me that Amtrak will be getting a lot of business this year...

Jim and I are going to give blood this weekend (we hope). I've been calling the blood bank hotline but it's always busy or I get a recording! Needles really terrify me but I feel we have to do our part for our country.

Shelley - I hope that you're having a relaxing Free Week...and that it stops raining soon! Gotta hop in the shower so everyone take care!

I just started Week 4, and I'm feeling pretty good. I can see slight changes in my body- particularly the muscle tone in my legs. I am going to get my body fat measured soon, just to see how far I've progressed. I've been weighing in at the gym (I know, I know- scales tell you nothing! I just can't resist weighing myself when the opportunity presents itself!), and have lost about 4 pounds in "scale weight," and I *know* i've gained muscle, so I'm pretty optimistic about Challenge 1. I had some trouble in the beggining sticking with the meal plan, so for the past two weeks, I've been contributing $5 for each day I stay perfectly on plan to a "reward jar." I used to spend close to $5 a day on sodas and snacks at work! Ugh, it makes me sick to think of the way I used to eat! (I can relate to your prior Friday night meals, MrsJim!!!)

Oh, Muscle Media now has a new magazine for women, called "Energy"- it has some really good articles. Of course, the entire magazine is one big advertisement for Body for Life and EAS products, but....

Not bad for a first effort...some really good articles. I especially liked "Seduced at the Supermarket" about reduced fat and fat-free foods; the nutritional bar info; and the two BFL Challenge winner stories.

Since all the major "muscle" magazines are owned by supplement companies (Muscle & Fitness/M&F Hers owned by Weider; Oxygen owned by the company who makes Xenadrine; etc) it's really difficult for them NOT to be biased towards their own products. However, right after the magazine came out, one of the chief editors of Energy posted on Lean & Strong and asked for feedback - both good and bad - from everyone. To me, this bodes well for the future of Energy!

Personally, I think Oxygen is the *WORST* of the bunch. I bought an issue a month or so ago and there were two multi-page 'articles' that were just ads for Muscle-Tech bars and Xenadrine. They weren't even marked as ads (most magazines will put "Special Advertising Section" in the header or footer) but as "special articles". The tip-off is that these two 'articles' weren't listed in the table of contents. First and last time I buy that mag!

I don't mind Energy focusing on BFL because that's what I'm interested in. After all, Weight Watchers has THEIR own magazine. As long as Energy doesn't repeat stuff from Muscle Media (which I also read) I'm fine with that!

Omigosh- you are ABSOLUTELY right about "Oxygen"!!! I would begin reading an article about proper supplementation, and 15 minutes later, I'd notice the words "Special Article" at thebottom of one of the pages... it was repulsive...!! "Energy" seemed pretty unbiased in the articles it had on supplementation (or maybe I'm thinking about "Muscle Media"- I bought that last night, too!)

hello all, please read my post "newbie here" it was suppose to go here. thanks

Hi all -

My first post! I've been lurking for a few months and wanted to tell all of you what an inspiration you've been. I'm on Challenge 1, week 6, day 5 --- so far, so good! Clothes fit better, energy level is increased.

I have decided that Body for Life is a promise to myself that I will keep.

hi downsizing, sounds like you are doing a great job. could you give me some advice??? i just started yesterday, and i am kinda of confused about what to eat. do we have to eat just what is on the list? or can we pick out any protien and carb to eat at each meal. some other people on this said they eat string cheese and boca burgers. but they are not on the list of carbs, proteins and veggies. even in his recipes in his book he lists ingredients that are not on the lists, like lowfat cheddar cheese and chicken broth and lowfat sour cream and ff mayo, now these things are in some of his meal suggestions but are not on the list.

so how are we supposed to know what is allowed if it is not on the list in the book?? and can we have more veggies than just with two of the meals?? i am very confused. i want to do this right. any tips or advice will be very helpful. thank you

Just some answers to your questions...

String cheese is **not** authorized BFL food - save it for your free day...boca burgers are okay I think - I don't eat them myself.

I STRONGLY suggest that you pay a visit to www.leanandstrong.com's message boards. During the week, Tall Jen (TJ) has a daily menu critique thread. You can post your planned menu and she'll give you the run-down on it. Also check out the "Cooking Library" (see the button on the left side of the L&S frame) for some great recipes and nutritional info.

I don't remember a recipe containing cheese or low fat sourcream in the "Body-for-LIFE" book - was it on the website? Many people post recipes on the website that aren't exactly authorized and that aren't removed right away.

and YES! You can have more than two veggies a day. The book says a minimum of two of your meals should include authorized vegetables. If you want to have authorized veggies at all six of your meals, go for it - just make sure they're on the list. And you don't need to measure them since they don't count as either a protein or a carb.

Here's what Dr. Hussman says about nutrition on his website ( I highly recommend checking out the entire site - tons of great BFL info - at www.hussman.com/eas ):
The core of the Nutrition-for-LIFE aspect of this program is to eat 6 limited, high quality meals a day. As Bill says, "A meal doesn't mean you have Mom lay out a napkin, and put a fancy plate of food out there. A meal simply means a portion of protein and a portion of carbohydrate. So a meal for me may mean a protein drink and a piece of fruit." If your goal is fat loss, remember: frequent, but limited (particularly in terms of refined carbohydrates).

Bill's advice seems to target about 40% carbs, 40% protein, and 20% fat (which is largely contained in the whole foods you eat, even "lean" meats). Since you'll be doing weight training, shoot for at least a gram of protein per pound of lean weight daily, regardless of your specific goal.

A few words about your free day. You should think of the free day as an opportunity to choose "unauthorized" foods. It's not about losing control. It's about making choices and enjoying those choices. If you need a rationalization, use this one. The free day may help counter the risk that your body senses a fasting state. You're trying to convince your body that it doesn't have to lower its metabolism, shed muscle, or defend its fat stores in response to the change in its "environment". It's good if your free meals make you feel warm, and it's great if you actually break a light sweat. The free day gives you something to look forward to, keeps your body "confused", and gives you a chance to have that pizza and ice cream you've been eyeing all week, but don't go way overboard. There's some evidence that cycling high and low caloric periods with weight training can help muscle gains, but the effective cycle is evidently about two weeks, not one day. And if your primary concern is fat loss, I wouldn't try to get that fancy.

If you prefer, my impression is that you can substitute the free day with 2 "free meals" between any Sunday-Saturday period (following the program for other meals on those days). Don't try to "spread" your free day across the whole week and then kid yourself that you're following the program. Unauthorized foods just throw off the metabolic processes too much. High sugar intake, for example, raises insulin levels and inhibits the release and metabolism of fatty acids. Sugars such as dextrose can be useful if they are taken within about 60 minutes of an intense weight-training workout, since they will be used to rebuild muscle glycogen. As with the free day, extra carbs at that time may reduce the chance that your body lowers its metabolic rate to defend its energy stores. But otherwise, stay away from simple sugars.

As for how much to eat, Bill's "portion rule" is simple, and gets the job done. To keep it as simple as possible, Bill advises scaling your portions by the size of your open palm or closed fist. If you feel that you must count calories, or you want to do the calculations once just to make sure you're on track, see the section about "How calories work" on my main fitness page. You'll also see fairly quickly why Bill didn't include that discussion in his book. That said, try to keep it simple. The Body-for-LIFE program will work just fine using the "portion rule", as long as you're not holding your hand under a magnifying glass.

Notice that reducing calories has more to do with smaller portions, simple record-keeping, and better choices than it does with depriving yourself. Have half. Skip that handful. Lay off the high-fat meats and choose fish, skinless chicken breast (no skin or wing), and great tasting veggie alternatives like Boca Burgers. Lay off the prepared carbs (muffins, breads, white rice, pastas) and choose fruits and vegetables more frequently!


See? He mentions Boca Burgers by name!

I do encourage you to check out Dr. Hussman's site - he isn't selling anything, just putting what Bill Phillips calls "giving back to others" in action...take care!

thanks mrsjim. i will go to that website, as i know i will always have questions. the recipe i was talking about is on page 95 of his book,it is for a breakfast burrito. maybe because of the small amount used it is ok, but i wouldnt of known that because it is not on the list. he only uses 1/2 tablespoon of lowfat cheddar cheese and one tablespoon of lowfat sour cream. you have been very helpful. i do need some meal ideas. so i guess it is off to the other website. i will also check out your web page.

...no wonder I didn't remember any references to cheese or low fat sour cream - he's using them in miniscule amounts - kind of like a seasoning.

1/2 a tablespoon of lowfat shredded cheddar cheese and 1 tablespoon of lowfat sour cream in the breakfast burrito isn't going to hurt you - those are tiny tiny amounts - maybe totalling 20-30 calories at the most. I use chicken broth frequently - Swanson has a low-sodium light version - the whole can is only 20 calories! Fat-free mayo is fine as well - it's just a condiment (as long as it's FAT-FREE, not the regular kind).

Again, on page 89, he mentions vegetables: "...which should be included with at least two of your daily meals..."

Hope that helps...

Hi willbethin

MrsJim's advice is excellent (as always). When I started eating "clean" one of the things that helped was to make lists of all allowed foods, like proteins - white meat chicken, white meat turkey, fish, egg whites, etc., carbs - brown rice, potatoes, grains, etc. I made 3 columns - protein, carb, veggies - and then made supportive meals by picking and choosing 1 from each column. I also went through my recipe books to find things that, with a little tweaking, could be made "clean" - chicken chili, turkey meatloaf, etc.

TallJen's menu thread on leanandstrong is great. There are also some good recipes on the site. I think that, besides planning, making sure you always have 1 or 2 meals on hand, both at home and at work, make it easy to stick to the program. I also try to remember "never let yourself get too hungry, and never let yourself get too full." Basic common sense, but it works!

Susanje - just a note: hope you're feeling better. Reading your posts always gave me a lot of motivation.

yea i kinda thought it wasnt too much, so he really doesnt talk about it. i like ch broth too. i just visited the L AND S website. i did find what you were talking about with the menus she is very helpful. tomorrow is my freeday, so i will start posting some of my menus to see if i doing it right, on sunday. i believe i am, but i need to be reassured. i am sure i will be talking to you.

thanks downsizing, you gave me some great tips, oh and i did go to tall jens place, what a great help that is, i think i might even start posting there too.

Starting my 2nd challenge Monday! Mrs. J, Sil, Susanje-If you have any tips for changing exercises, I need them! I have been in touch with someone on L&S that is starting her 2nd Monday also, and she works out at home too so I'm hoping she can help me. Did any of you start with totally new exercises and higher weights, or what??? I still haven't decided what to do! I have made a journal like Mrs. J has, printed up all the pages again, and am ready to go!!

I haven't done any exercise at all this week, and have eaten a few things (mostly cereal) that I have missed. Feeling yucky eating all those carbs, but at least I am getting the cheating out of my system! Haven't had any chocolate, though!! Today I am going to do a video, just to get myself back into exercise mode, since we are still flooded from yesterday's Gabrielle.

Welcome Willbe and Downsizing!! Looking forward to more of your posts!

Hi WBThin!

Maybe you should change your penname to "Will Be STRONG" :D

Tall Jen only does her menu thread during the work week - things get pretty quiet on the main board on weekends. I think you'll enjoy L&S once you get accustomed to the fast pace there.

I'd suggest that (if you haven't already done so) you go to the FAQ (Frequently Asked Questions) link as well. Some of the questions that will undoubtedly come up may be answered there already. The www.hussman.com/eas site also has a great Q&A page that answers many of those nagging BFL-related questions.

Of course, if you have a food question on the weekend, you can still post it on their main board and I'm sure someone will answer it - just takes longer sometimes. I've found Steve L., Shannon, Liz, and (of course) TJ to be VERY helpful!

Also, check out some of the other boards at L&S. One that may interest you is called "Eating to Live". I've posted occasionally there but enjoy reading the posts as well.

Off to the gym, then I have my riding lesson later this morning. See ya, gals!

Wow! Your second challenge!

I know what you mean about finding new exercises. The ones in the book are good but it's fun to add more!

If you don't already have it, you may want to go to your local library and check out "Arnold Schwartzenegger's New Encyclopedia of Modern Bodybulding". A HUGE book but has a lot of exercises and great tips from the Man himself. I also save my old Muscle Medias and Muscle & Fitness Hers mags to find new exercises. When going through the book/magazines, I use those little Post-It flags to bookmark pages with exercises I want to try, then make a list of exercises by body part (quads, hams, calves, abs, etc.). I still do the exercises in the BFL book but try to incorporate several new ones. Some of my favorite new ones are:

Arnold Press for shoulders

Hack Squat for quads

Hanging Leg Raise for abs

Preacher Curl for bis

Well, you get the idea...just do some research and have fun! And if you find you don't like an exercise after all, well you can always change it. I would always keep in some kind of squats or lunges for the quads/hams as those are the best, just vary them every four weeks.

hi everyone, as usual mrsj, you have come through for me again,i will check out the questions board. i did great so far, but i have already made my free day sat or sun. so today is free day, i hope it is not to soon, but i didnt start till thurs,so i want to be pretty consistant with my freeday. but i know i can do this.

Hey, thanks Mrs. J.-I just returned Arnold's book to the library. It helped me at the end of my 1st challenge. Those Arnold Presses are a killer! I might start out with those. Remember, I still workout at home, so I am sort of limited. Also, if my DH will let me, I want to get a cheap elliptical machine. Saw one a Walmart for $150.00. I don't know if it is any good or not, but I really can't afford a great one.

Thank goodness it's Saturday - most people don't get to the gym til 7 or so today...

Shelley, have you looked into leasing a machine? Or making payments on one? with most of those home machines you really get what you pay for. The less you pay, the quality really suffers. And if they don't let you try it out at the store, fergit about it IMO.

I know that at one time LifeFitness (makers of the Stairmaster and some awesome treadmills) had payment plans at around $30 a month for one of their home-quality machines, which are vastly superior to those $150 cheapos.

There's also gotta be a place somewhere where you can purchase refurbished treadmills/ellipticals/etc. at a reasonable price. I know that money can be TIGHT but just think of it as an investment in your health!

AND before you buy, you may want to browse through Eopinions' site - here's the link to their exercise equipment page... http://www.epinions.com/sprt-All-Exercise_Equipment

Hope that helps out!

1) had a great cardio 20 MAS!!!

2) did TWO full chin ups!!!! (my goal is 5 in a row by January 1 2002)

3) I CANTERED for the first time today in my riding lesson!! What fun!

4) Went to the mall today to try on jeans. Can't believe it - for the first time EVER IN MY LIFE, I'M A SIX!!!! SIZE SIX in DKNY Jeans!!! YEEEEEE HAAAAAW! Of course I bought them! They're snug, true, but I was able to zip them and button them up without lying down or even sucking my tummy in much. And I still have four weeks left in my second Challenge!!!

Now - out to find a flag to fly proudly!

Congrats Mrs. Jim!!! Your dilligence to the program has paid off!

I did a Cathe Freidrich LBWO tape yesterday (with heavy weights) and I am feeling it tremendously today. Just 1 week not working out sure does make a difference. I am still trying to decide what to do with my workouts. As I am sitting here on the computer, I am debating over my 1st UBWO. I know I will do Arnold Presses for shoulders. I think I'll do flys for chest, since I only have done them for my last rep of 12 on the last challenge. Amy still hasn't emailed me back what she will be doing, so I have to decide for myself. Nobody answered over at L&S, either! The board has been mainly talking about the disaster.

Out to ride my bike for awhile!

wow mrsjim congratulations, you must feel so proud!!! sounds like you really have made a life change. cant wait till i can say the same. i dont know much about riding but it sounds like you are having fun. so far so good for me. i really didnt even want the foods i ate on free day as much as i thought i did. couldnt wait to get up this morning and start the bfl eating plan again. and of course my 20 min. cardio. have a great day.

Hi guys. It's been a while since I posted, but I have continued to keep up reading the thread. Today starts week 9 of my first challenge. I weighed and measured yesterday. Was down 3 pounds, but no inches from my first 4 weeks. Was a bit discouraged by that, but am trying to keep in mind all the remarks I have been getting from people noticing a change in me.

I am going to keep hanging in there through week 12 and see how it goes. Overall I am quite happy with how I am looking and feeling, so I need to forget what that scale and tape measure said!

Debbie

Debbie-Good for you! I bet you look great! People are noticing, so you KNOW there is a change!

Today starts my 2nd challenge. I am not going to go by the book this time. I am incorporating some video tapes. This morning I did Corey Everson's Get Hard Arms and Shoulders, and added my chest and back. I can really feel it! I think since this is my 2nd challenge, I want to change it a bit. I know this isn't the right thing to do, but I am going to try it this way for 4 weeks to see what happens. For my LBWO, I will be doing Cathe Freidrich PS Lower Body. I did it the other day, and definitely reached my 10's!! Since I workout at home, this seems like the only way that I can pump up the volume on my workouts!

My husband finally made it back from Arizona. The flights were all 1 hr. delayed. When he got to Miami, the airplane had already taken off and left 8 people stranded that were headed to Ft Myers. He and my BIL had to rent a car to drive back. They got back safely at 3:AM, but their luggage is still at the airport. They wouldn't release any luggage after 10:PM. What a trip he had!!

Have a great day!

hi everybody, sounds like everyone is doing good. i too have to learn not to be obsessed with the scale and what it says, i have to go by how i feel.

debbie , i would get a little discouraged too, but we cant quit and in the end we will get to where we want to be. have a good one guys.

As I typed in the title above, I thought of the movie "The Waterboy" with Adam Sandler. Remember the cameo by Rob Schneider? Most of his lines are "You can do it!" That's what went through my head this morning as I did my UBWO.

Deb - like I said above "You can do it!!!". Don't give up now girl - especially since you have people telling you they're noticing good things. That's why it's so important to take progress photos - otherwise I'D hardly notice any changes in myself.

I've pretty much aced the scale - it's been relegated to a box in the garage. Jim uses it sometimes to weigh packages he's planning on shipping. It feels good not to be so moved by those stupid numbers on the scale.

Yesterday was my Free Day, and while I did eat stuff I wouldn't normally eat, I did not let myself eat with abandon - I had another riding lesson yesterday, then went back to the store and bought ANOTHER pair of size 6 jeans (Saturday's were the low-cut kind, these are the 'classic fit' at the waist) and some new (smaller) undies. It feels great to be able to fit into smaller clothes and look good in 'em!

After Jim came back from practice we went out to have pizza. For some reason, though, it didn't 'call' to me the way I thought it would. I ate just one piece -slowly - and then felt I was at my limit. I'm pretty sure that my system is so used to eating clean now, that it rebels whenever I eat something 'unclean'. There was an interesting thread on L&S this weekend (BTW, don't know if you noticed, but traffic on L&S goes wayyyy down on the weekends - everyone out & about I guess) called "I hate Free Day". Steve L observed, in a post titled "Don't You Think Bill Phillips Planned It That Way??" the following:
I do.
I'll bet he figured you would pig out, get sick....pig out again, get sick....and eventually pig out and finally "get it"!
"It" being the realization that you can actually eat rationally, even on free day.
It's a plan. A clever, insidious plan on his part.
And....it works!
As my grandpa would say, shaking his head in admiration...."there ain't no flies on Mrs. Phillips' boy Bill...."


I think I'm starting to get it now! Back to my yummy chicken breasts, veggies, and rice today for dinner - can't wait!

Hi,
Started week two. Yesterday was free day, wasn't that great! Looking forward to getting my book in the mail. Hope for it this week.
I am sure I must be doing something wrong. WW mag. is good but we know how they just put the good things in.

Well all for now.
Cathy

Shelley, I'm so proud of you for not only completing your first challenge but making the decision to keep going. :cool:

I knew that you could do it!!!! :) I think that it is so important to complete a full challenge before you start to tweak it. You have already developed the habit and desire to eat right and exercise routinely. You have learned what works for you and now you are at a place where you can make some adjustments. I believe that a program must fit into your lifestyle or it won't work.

I'm in C2W5D5 today. I have made some changes to my routine that now fit perfectly with my schedule so that I now don't make excuses for why things can't be done. For example, I do cardio on Sat morning before work. I know that I will not be able to exercise on Sunday because of my work hours (Thurs is free day), so I do Sunday's cardio on the UBWO day during the week. This way I still get 3 cardios and 3WO each week.

I now do a 15 minute HIIT for cardio. I use the elliptical at the gym or my recumbant exercise bike at home. I change some of my exercises every few weeks. Sometimes I'll do an extra set of something or add a set of a new exercise to a particular body part. The point is to have fun at the same time.

I also use the internet sites andseveral fitness mags for ideas.
www.muscleandfitnesshers.com always has exercise suggestions and fitness articles on line. There's that exercise site, forget the address at this time, that gives you exercises for any muscle group that you want, along with a video pic of someone showing how to do it.
The site is at www.exrx.net/Exercise.html

I also have changed my free day to only one free meal (we go out for dinner) and one unauthorized snack on that day. The rest of the day I eat clean.
I am seeing and feeling results all over. My thighs are slimming down, finally and a lady at work told me the other day "you are my inspiration" as she is now doing BFL, also.

Nutrition wise, I'm doing very well. My homemade protein cookies have been a life saver as has the fitday.com site. I've added UDO's oil blend to my diet to compensate for the low fat intake that I have but I don't count it into my daily calorie/fat intake.

Good luck to all~~~Sil :) :)

My strength is up this week. Kinda hit a slump in my workouts last week. Of course, my appetite was off - who felt like eating with all the horrible news from NY, DC and PA? - so that might explain it.

Food question - does anyone use the instant oatmeal packets? They make a half-cup serving, which doesn't look like much but fills me up as a carb portion. I have the plain unflavored version. Any opinions on whether or not this is a good choice?

thanks,
Marci
C1, W7, D3

hi everyone, sounds like everyone is on program or has a good attitude about it. lets go girls, keep up that motivation.

i use reg oatmeal, but if the packets are not sweetend i would assume they are alright, but i am in no position to give out advice i am still asking questions myself and learning about this program.

hope we all stay motivated.

I went to the Quaker Oats site www.quakeroatmeal.com to find out the skinny on the difference between the regular flavor Instant Oats (in the envelope) and the "Quick" Oats (in the round box).

Here's the nutritional info on the Instant Oats:

1 packet (28g)

100 calories
2g fat
80mg sodium
19g carbs
4g fiber
0g sugar
4g protein

Ingredients: WHOLE GRAIN ROLLED OATS (WITH OAT BRAN), CALCIUM CARBONATE ( A SOURCE OF CALCIUM), GUAR GUM, SALT, CARAMEL COLOR, REDUCED IRON, VITAMIN A PALMITATE, NIACINAMIDE*, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*.


*ONE OF THE B VITAMINS

Now, here's the "Quick" oats:

Serving size 1/2 cup dry (40g)

150 calories
3g fat
0g sodium
27g carbs
4g fiber
1g sugar (naturally occurring)
5g protein

Ingredients: 100% NATURAL ROLLED OATS (that's it!)

My personal opinion would be to stick with the "Quick" oats because they have no sodium, but other than that there doesn't seem to be much difference between the two other than all the preservatives in the "Instant" kind.

Hope that helps!

mrsjim, i knew you would be here with the right info and advice, thanks for being here for us. it is nice to know we have someone who answers our questions, we know we can always count on a great response.

I spent most of my childhood reading and eating :cool: at least it comes in handy once in awhile (if you ever have a question about Thoroughbred or Arabian horse bloodlines, let me know).

Anyway, if I don't have the answer, it's a safe bet someone at L&S does as well!

Sounds like everyone here is doing fab! Since I'm on the last four weeks of my second 12-week cycle I've switched my UBWO/LBWOs. Tomorrow is my first new LBWO.

Here's my routine:

Quads - Barbell Squats/haven't decided on an alternate - I've been doing leg extensions but I want to switch - will do some research tonight...

Hams - Barbell Lunges/Good Mornings

Calves - Foot extensions using leg press/Sled calf raise

Abs - Bent-Knee Leg Raise/Twist crunches

I'm continually AMAZED at how quickly the 12 weeks goes by! And the changes in my body...my legs are finally looking and feeling smaller to me...sometimes we are our own harshest judge.
Jim said that he noticed my legs slimming up near the end of my first Challenge. I figured originally that it would take more than one Challenge to get my legs in shape... Can't wait until the tummy pooch is all gone!

I'm going to the Bodychangers site to hear Pam B's interviews! The link is at http://www.bodychangers.com/pbrown_inter.shtml I haven't heard it yet but look forward to hearing what she has to say! Take care all.

hi , i cant imagine that the weeks go by fast, as i am only on my first challenge and going on one week tomorrow. i also cant imagine changing my excercises , i am just learning this routine. but i will stick with it. trying not to mess with the eating plan. i am missing my cheese during the week, so i know this is wrong, but some days i wind up just haveing one slice of american cheese and count it as one of my protien and eat it with fruit or yogurt.

i am not a very big meat eater so i am trying to work them in for 6 times a day. i am still mostly just getting in 5 meals a day. but last night i went to bed hungry so i am working on that. ya see at night i would rather relax in bed then eat. i never ate after dinner, so i cant get used to eating something at 8 or 9 at night. i dont get to eat dinner until 6. so i guess i am still getting used to this.

i dont usually eat first meal until 9:30 cause i want to excercise on an empty stomach. i will get it.

boy did i blow it today, gave in to pms craving at moms birthday, i know bad exuse. i would just use this as my free day but , i have to take my mother in law out for her birthday on sat. i did my ub workout this morning drank 8 glasses of water and rode my bike alot today with my 35 pound daughter in the wagon attached to my bike, so i hope i didnt do too much damage. and i figure instead of on my reg. freeday sat, i would do really good all day and just have one free meal, when i take her to the olive garden.

so i messed up today, and i am:mad: about it. i will continue on and try to make up for this, and not let this happen again, i was doing so well. i am gonna do this, not giving up.

did anyone ever mess up on the very first week???? i thought i was stronger than that. i guess i have to work on that, so i can officially change my name to willbestrong. with everyones support and help of course. it just makes it a little easier to do this with other people.;)

For me, my first four weeks were the 'learning period'. To top it off, I didn't get my own copy of the book until three weeks into my first Challenge. Thought I could do with w/o the book. WRONG! There's hardly a day that goes by where I don't open the book to jog my memory or even find something I didn't remember reading...

In addition, "Body-for-LIFE" has some very good and important exercises - not (just) strength training, but training your mind as well. Not for nothing is the book subtitled "12 Weeks to Physical and Mental Health". Reading the pages about "crossing the Abyss" and "honoring self-promises" is just as important, IMO, as the Eating-for-Life and Training-for-Life. I doubt if this part was covered in Woman's World magazine!

Just check my progress photos again - you can see I didn't change a whole lot between my baseline photos and my four-week photos. It was in the fourth week of my first challenge that I finally realized that this Bill Phillips guy might just know more than I did about exercise - I was still doing wayyyy too much cardio because "cardio burns fat". At week 5 I dropped it to the 20 MAS and really concentrated on hitting those intense 10's and voila! Check out my 8 week photo!!!

In addition, the first four weeks I was still sneaking handfuls of cereal. For some reason, I thought I remembered reading that "low-fat granola" was authorized. So I was still eating it, and not really being diligent about measuring my food and drinking my water. I really recommend using the "Eating-for-LIFE" daily progress reports to PLAN and record your meals until you get the hang of it. I did that for a couple of weeks and it really helped - you can download the forms at the official BFL site. Also, have Tall Jen critique your menus, and if you are faced with temptation (believe me, it gets less and less tempting after awhile) just tell yourself "only _ days until my Free Day, and then I can have it!"

The best thing you can do when you eat unauthorized foods is to just chalk it down to experience and don't beat yourself up over it, just try to learn from it...

hi mrsjim, thanks so much for telling me about your first challeng experiences, it made me feel so much better. and i know i am not the only one that messed up sometimes.

but let me tell you, i wont do that again , i will wait for my free day, turns out my body didnt want that food in there, it wanted to get "rid of it " if you know what i mean. wasnt really feeling well last night, had very loose bowels. all week i was putting healthy stuff in there, than gave it to much junk yesterday. i guess it was trying to adjust to the healthy food, which i know is just a good thing.

the excercise i do exactly what he says. i used to do 40 min, 4 days a week, and do everything in one session, aerobics, upper body and lower body, that really neede adjusting, so i knew that part would be no problem. well thanks again.

I am looking for some input here. I was a little frustrated with my results from my 2nd four weeks and am trying to figure out why my results were so much better in the first four weeks. One thing I have noticed that I am doing differently is not eating 6 meals a day. I am still getting in 6 protein and 6 carb portions a day, it's just that for lunch or for dinner alot of times I will eat 2 proteins and 2 carbs at one meal and therefore finish the day with only 5 meals, but the right amount of proteins and carbs in total for the day. The other thing I wondered is that for the most part I am eating almost exactly the same thing every single day, except Saturday which I use as my free day. Suprisingly, this is not bothering me, but I am also a WW member and I know they have talked about needing to "shake things up" once in a while and that if you get to where you are always eating the same exact thing it can cause a plateau. Of course, I would think the free day would be a pretty decent shake up for my body.

Anway, was hoping for any wisdom anyone has. I feel like the exercise portion of the plan is where I need to be, I just think maybe the eating part is a little off for me. Of course, maybe I am just being impatient. Still, couldn't hurt to seek some advice from those of you who are BFL experts!!! :D

Thanks!
Debbie

MRSJIM, please read my post in the doin it the old fashioned way board, i put it there by mistake. thanks