General Diet Plans and Questions - Body for Life #18

Hi everyone,

I apologize for being away. In addition to being in law school and trying to cope while people try to blow up my beloved hometown, we are also doing interviewing and everything is surreal. Going to interviews, trying to act self-interested in these times is just feeling very crazy to me. It's also very exhausting. I have 20 interviews scheduled and each one is different from the last.

Anyway, I wanted to say hello. I've been eating clean and getting to the gym when I can. I'm on my new meds almost a month and it feels like they are helping a lot. Dr. says it should get better and better. I would love to feel "normal" again soon.

It sounds like everyone is doing okay! You're in my thoughts.

Susan

SJ-Glad to hear from you, and thanks for starting a new thread! Sounds like your life is very hectic. I hope it settles down a bit for you soon.

Willbethin-Just chalk it up to experience, and go on. What you did yesterday is in the past. You'll be fine!

Here I am in my 4th day into my challenge, and I don't know if I'll be able to fit in any cardio today. I am going to take my running clothes with me to where I have to take my kids this afternoon, and hopefully, I can get some time in for me! I didn't miss 1 day in my 1st challenge, and I want to do the same with this one.

Have a great day!

thanks shelley i will, done and over with.

Susanje - it's great to hear from ya! Keep your chin up...everyone at my work (and that's about 3,500 people in my office) is still being affected in some way or another by September 11th. Many of our members had offices there. My boss is still upset about it - she lost an old friend that day who worked at WTC. Even though she hadn't seen the friend in years, it still gets to you.

WBThin, I feel the same way the day after Free Day - icky. Did I mention a week or so ago that my tummy was so upset on Monday morning, I couldn't even lie down to do leg curls? It was not so bad this week - mainly because instead of the effects of eating 'unclean' hit me right away (sometimes when I'm still eating the food) rather than the next day. I had to stop at one piece of pizza this Sunday. One SMALL piece (you know how Round Table cuts theirs in small pieces). It was another Monday lunch bonanza for Jim - he loves cold pizza!

My entire family and most of my friends know what Free Day is by now, since they've heard me say "gotta wait until Sunday to eat that" so I haven't received any real pressure to eat 'unclean' on non-Free Day. At work when there are goodies around (which is quite often) and I'm offered one, I just whisk it downstairs to hubby Jim. If he doesn't eat it, one of the other guys is more than happy to have it! Once people know what you're doing - and the results start to show - most will support you. Of course there's always going to be 'saboteurs' around - I don't know why those people feel they HAVE to offer you cake, candy etc. Either jealousy or maybe they mean well??? Hmmm...

Yesterday in my LBWO I really concentrated on my squats and lunges - going down as deep as I could. As a result, my legs are nice and sore - not too sore though, just enough to let me know that they were well worked! After my 20 MAS on the treadmill, I did a couple of minutes on the StepMill at a very low level just to get the feel of it - I've never used it before and Pam B (along with others at L&S) raves about it. I'm planning on working it in, maybe next week or starting in C3.

Well, gotta hit the shower before Jim wakes up! See ya!

Oops...I originally posted this to the old thread before I saw this one.....



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!!!

Thanks!
Debbie

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

I read your note on the Old Fashioned board...

...you have to do whatever you think is right. Think about this - are you "Eating to Live" or "Living to Eat"? BFL isn't always easy and YES, it is structured. But to have success in anything in life, discipline and structure are what you need to have to achieve your goals, whether it be fat loss, career building, whatever.

Pam B just posted some words of motivation that she uses:
"How did you just spend the last hour? What will you do with the next? At the end of this day, what will you be able to look back upon with satisfaction and a sense of accomplishment? Achievement is not something that just comes to you. It is something you create within the minutes, hours and days you have at your disposal. Now is the time to make it happen.

The results of success are impressive, exciting, and glamorous. Yet the efforts that go into creating success are, more often than not, rather tedious. You cannot have one without the other. The star athlete who makes it look so effortless on the field has spent hour upon countless grueling hour in practice.

Those hours spent in behind-the-scenes effort are what lead to victory and success, no matter what the field of endeavor. Everyone has the same amount of time available each day. Some use it far more effectively than others. What will you do with yours today?"


I had posted your note on the L&S board asking for input from the gang there - here are some of their responses:

"What I would probably tell her is that what she's doing is fine if she wants to lose weight and describe the difference between losing weight and losing fat.

Maybe ask her if she feels good or has any cravings when she has a straight-carb meal. If she tells the truth, I can almost guarantee that she's either binging or "cheating". Sounds like maybe she's not ready to cross the abyss, but if you keep it positive or enlighten her a bit, perhaps she'll come around. Remind her that it does take some sacrifice to make changes in our eating patterns which in turn change our bodies.

Send her to the T gallery and remind her once again that these bodies were created with balanced protein and carbs... Any by the way, how DID she eat before she started BFL and did it get her the results she wanted?" - Julie

"This is from my own experience.. Little by little I was able to change my lifestyle.. I started by excersing alone.. Then I, little by little modified my eating habits.. Something like this.. I will eat more frequently even if it was junk.. Then little by little I will replace the junk with healthy balanced meals such as the BFL method.. Ojo, It will absolubtly take more than 12 weeks to get the results you want but the race is long anyway.. Patience is the key.. I got the results I wanted that way..."
- Carlos

"She says she is striving to eat less. Maybe she is obsessing about food because her portions are too small. Craving yogurt and milk, maybe a calcium dificiency. She also says she is watching the clock. Does she work or have some hobbies to keep her mind off the food? IS she getting any positive reinforcment at home or from other loved ones? Hope this helps." - RachelinTx

"I guess first off I'd tell her, to use her words, that eating what she's "in the mood for" got her where she is.
Until she's ready to let her mind and her goals set her mood, she's dead in the water." - Steve L


I do wish you luck, and of course feel free to come back to this board anytime (as well as L&S - QuadZilla wanted to make sure you knew about the "Eating To Live" forum there!) with your questions, queries, whatever. Take care!

I had the same problem getting in all six meals myself and here's what I did about it.

Meal #4 was my problem meal...since I'm still at work at 4:00, for about three weeks I set my Outlook Calendar to go off at 3:30 to remind me to eat Meal #4. I also used meal replacement bars at that time, but I've since moved to cottage cheese and fruit for that meal. I just keep a tub of cottage cheese on hand in the fridge here at work, and bring in fruit on Mondays and Tuesdays. Wednesdays here are 'fruit day'. My employer generously puts a huge bowl of fruit in each kitchen (there are two kitchens on each floor) for the employees - bananas and one other fruit (this week it was grapes). I generally grab three fruits on Wednesday and that keeps me going til Friday.

The whole key to BFL - indeed, the key to success in pretty much anything you do - is PLANNING AHEAD. Use the "Eating-for-Life" daily progress reports for awhile. Have Tall Jen (TJ) at L&S critique your daily menus for a few days. I'm sounding like a broken record here but it really works!

Now...about eating the same thing every day...I do that too - I love my staples (Myo Lite, cottage cheese, fruit, chicken breasts, brown rice and lots o'veggies for the most part). How about your portion sizes?

I urge you to re-read the Hussman site - specifically http://www.hussman.com/eas/#measure - for more info on measuring your progress.

There's an interesting section entitled "Unleash the Secret Weapon" which begins as follows:
Now, if you've gone for more than about 6 weeks without any measurable fat loss, you're probably asking What's wrong with me?!!! I understand. You're convinced that your entire metabolism consists of a small turtle on a treadmill. You think that regardless of how much effort you put in, your cells can still be seen eating Twinkies when viewed under a microscope.

I've seen this problem hundreds of times. Trust me. Nothing is wrong with you. There's only one reason you're not losing fat, and it's that you aren't creating a persistent caloric deficit.

It may be that you're not working out consistently enough, but my bet is that you're taking in too many calories. Don't throw things at me yet.

Most likely, there is some source of caloric intake that you haven't accounted for properly. I know you don't believe that. How can I say that without even knowing you? Simple. Studies show that people tend to significantly underestimate caloric intake, particularly those who report having trouble losing weight. My favorite study involves 41 women eating chocolate Haagen-Dazs. Another study in the New England Journal of Medicine found that, on average, subjects who claimed to be resistant to losing weight were underestimating their actual food intake by 47% and overestimating their activity by 50%. The greater the degree of overweight, the larger the estimation errors tended to be. I know you really don't want to believe that. But I'm going to prove it to you...

Later, Dr. Hussman goes on with some tips as follows:
A few more specific tips if you're having trouble losing fat:

*Emphasize lower glycemic carbs. They keep you burning fat, and they dramatically reduce feelings of hunger. There is no possible way I could say this too often.

*Never eat standing up. You're apt to forget or ignore the calories that you eat. If you're hungry and need to snack, go straight for a piece of fruit, sit down, and eat it along with a large glass of water. Don't worry, you'll have protein at your next scheduled meal. Just eat the fruit immediately so you don't go on a binge. Some people can't stand celery, but once a week I cut a bunch of sticks and store them in a ziplock bag just to munch on now and then.

*Don't be a bandit. This is often a problem for people who prepare food for others. If you closely study the intake of people with weight loss problems, you often see them eating a surprising number of uncounted calories during food preparation and while putting plates away. Your body counts that chunk of cheese, and the crust you cut off of Jimmy's peanut butter sandwich. You should too.

*Beware the big meal. My bet is that 5 meals out of 6, you're doing just great. But once a day, you have a meal (usually socially or with family) that is far over the appropriate portion size. Watch out.

*Don't equate "protein" with "meat." Try to include sources other than meat (which is relatively high in fat). Fish, turkey, and grilled skinless chicken breast are great, but whey protein, egg protein (little or no yolk), soy protein, and casein protein such as low-fat cottage cheese are great alternatives. They also give you a good, complete amino acid profile.

*Don't equate healthy ingredients with healthy food. Consider spinach dip. Oooh! Spinach. It's a vegetable, isn't it? Yeah, but it's the "dip" part that will kill you. You might as well spoon mayonnaise out of a jar and eat it plain. Ditto for Caesar salad, and other salads using oil-based dressings.

*Learn to jump rope. The cross-training benefits are outrageous. It has less impact than running. To start, form a nice U shape with the rope. The movement is all in the wrists. Be sure to use good shoes. Warm up by doing some jumping jacks, stretch your calves well after about 2 minutes of jumping, and also stretch afterward. Like many cardio exercises, the first two minutes are very anaerobic and will trick you into thinking you just can't go on. But if you get over that hump, you can go much longer than you think.

*Focus on the short-term. If you're tempted by something, don't think about the long-term benefits of avoiding it. Think about the short-term benefits. You'll be thinner tomorrow. You'll be proud of yourself 20 minutes from now. Picture the temptation as a little monster that you can whack away. And be aware that the motivation for cheating is often stress, anxiety, loneliness, or feelings of low self-worth. Don't use food to solve these. Staying on track will reduce those problems better than giving in ever will.

*It's all about blood sugar. Remember that the point of the frequent meals is to keep your blood sugar stable, not to make you a fanatical clock-watcher. Just eat so that you are generally neither hungry nor full. Half of a protein bar, with a piece of fruit and a big glass of water (about 250 calories total) is a great mid-afternoon meal at the office.

*Plan. Write out your menu for the week and then go shopping to make sure that the elements of your nutrition plan are actually available at home, work, on the road, wherever you go. You'll minimize cheating that way.

*Remember to give yourself an occasional opportunity to choose treats. It's helpful to plan your binge in advance and make a mental list of the things that you're going to have. Use them as motivation to stay on plan during the week. Have those treats, and then get back on plan. It's not necessary to binge, but if a one-day binge will keep you strictly on plan the rest of the week, then binge. Whether you need a lot of treats or just a few in order to stay on plan the rest of the week is up to you. The point is to occasionally exercise choice - whatever that means to you personally - and then to stick to the plan on other days. You're always in control.

Hope that helps...

thanks so much for doing that for me, mrsjim. i loved to hear everyones advice. i will still read L&S board. i am striving to eat proteins with carbs at each meal, i just dont think i can make 6 meals a day from them. you gave me alot of things to think about and consider.

i do know that getting healthy is going to take awhile. i just think i want to lose weight first, with doing his excercises, then i will build the muscle. if that makes sense. although i do know that muscle burns fat. i will just keep reading and using the knowledge to figure this all out.

I received an e-mail yesterday from Phil Kaplan, a local (South Florida) fitness professional. I wanted to share a few segments of it with my fellow Body-for-Lifers. I found it quite inspiring.

"...Personally, I'm sad. I'm still in disbelief. The World Trade Center, the buildings that are the first thing I see when I fly into LaGuardia Airport giving me a sense of being back in my hometown...they're gone. Once I get past the sadness and the disbelief, I find I'm angry. I want to help. I feel helpless to do so. I'm frustated, I'm enraged, and I want to understand why something like this can occur, even in the mind of another human being. I want revenge, I want justice, I want peace. Those emotions get all jumbled around and then they all get pushed aside by the "appreciation of every living moment" emotions. That's where I am right now. Appreciating the fact that I'm still here...that you're still here...and that the only way we can be defeated is to wave the white flag. The ability to maintain normalcy is in itself a victory.

As a nation, we've been bruised, but not beaten. In trying to maintain that outlook...to go about life as usual...nothing feels quite right. Sure, I can go through the motions, conduct my seminars and consulting jobs, and respond to e-mails. It's just that everything seem so trivial compared to the enormity of this attack on America, on human life, and on freedom. There is something else I've noticed however. Through the ashes has risen an intense outpouring of love. People are concerned for their own. They reach out desparately to mourn, to share, and to give to those they love.

I've agonized over how to put my feelings aside, or at least put those negative emotions aside, and get on with my work, doing what I do best...motivating people to change their lives in positive ways. I came to realize, what I share with people is not just a quest for a better body, nor is it a push toward vanity, but more than anything else, it's caring.

That's what brought me back...to do my radio show, to write my articles, and to continue to spread a very important message. If love is in fact what's most important, if our deep rooted primary concerns are for being able to help and share with those we care about most...we are in fact cheating ourselves and others by not being the best we can be. It isn't selfish to want for fitness of physical excellence, but it should be an obligation, as the more fit you are, the greater your abilities to provide for and share with the family members who depend on you.

Don't push self-caring priorities aside, don't lose the desire for physical excellence, and don't abandon the program you started out of a sense of their importance being somehow diminished. These virtues and actions have earned a rightful place at the top of your priority list, as they empower you to act on everything that follows."

Hang in there everyone!

Marci

So glad we're back online...

Marci - what a great post. I truly feel that to do the best we can for our country, all of us as Americans should strive to be our best - both mentally AND physically. I get the feeling that much of the world equates Americans with being fat and out of shape. I for one don't want to be part of that stereotype!

Yesterday we had an all-staff meeting about the tragedy on Sept 11th and what we (as a company) are going to do in the aftermath. Our company president is British - he's lived here in America for about three years now (he has a five-year tenure with our company). He spoke of when he was a boy living in England and his memories of living in bomb shelters during WWII, and that when he saw the carnage of WTC, those memories came flooding back to him. Hearing him talk about those times and what we're going through now really got to me...

Changing the subject - more good news for Jim and I - we were just accepted into a local first time homebuyers program! Basically we'll get a $50,000 interest free loan that we don't have to start paying back until the sixth year. I've already got an appointment to see a mortgage loan manager next week. Of course $50,000 is just a drop in the bucket here in Silicon Valley but it really helps. We have a nice apartment in a great neighborhood but my dream has always been to be a homeowner...2001 just seems to be the year that my dreams and goals come true! I'm so excited!! :)

My butt and quads are still aching after my LBWO on Wednesday... hope everything is going well with everyone else!

I didn't notice how much weight you've lost from your face and neck until one of your photos with your hair away from your face!

You have done so very, very well! Keep up the good work. I'm trudging along behind you!

Claire

MrsJim - great news about the homebuyers program! Nothing like owning your own home. Just be prepared for spending a part of every weekend in Home Depot! :lol:

I got up this morning, drank my water, did my 20 MAS plus some ab crunches, and took the dog for a walk. About halfway through the walk I noticed something was missing. My thighs aren't rubbing together anymore when I walk! Yippee! Made my day, that's for sure.

Hope everyone is having a great weekend!

Marci

Marci-Great news on your thighs not rubbing together! I hate it--especially when I wear pantyhose!

We got a new little baby Friday night! A puppy that is a mixture of a Chinese Sharpei and Lab Retreiver. She is such a doll, with wrinkles all over the place. She has kept me up for 2 nights now--trying to make sure she doesn't pee in the house! She poops outside, but has a problem with the other. She is 6 weeks old and silver colored. We have taken her with us everywhere, so she is going to be quite spoiled!

Today is my free day, but I have decided not to really make it FREE. I will probably just have a dinner that has something that I can't have on my other days.

Have a great Sunday!

Hello to all,
Just a quick note to ask if I am the only one that can hardly walk after LBWO's? Boy, do my legs get sore. I am starting my third week on BFL. Havn't been as good as I could be, but I must tell you I can see the change happening. I am getting mussels in my arms that remind me of when I first started developing my breast:)( now if I can only get my breast to be like when they first.....)
Well I am not going to stay ol long. Will read post later.
Be good,Cathy.

Cathy - Speaking for myself, you are **NOT** the only one who is sore after LBWOs. I just switched my routines this past week and had LBWO on Wednesday. I was STILL sore thru yesterday morning. For me, the worst is when I've been sitting at my desk at work for an extended period (more than 1/2 hour) and getting out of my chair...owww...but once I did my Saturday cardio, the soreness was pretty much gone, after my riding lesson it was completely gone.

I highly recommend English riding as a leisure activity while doing BFL. Most of your signals (aids) to the horse are through the legs rather than the bit/rein. Doing a "two point" or a posting trot really works the quads and hams. Not to mention it's just plain fun! Actually I'm really excited because my trainer told me she thinks I'll be ready for my first show next month!! I wasn't even planning on showing but it sounds like a lot of fun. She takes her stable to a training show in the East Bay once a month or so. I'll be in the walk/trot class. Jim is going with me (of course) to lend moral support and hang out with the horses (he loves 'em - and we always bring a HUGE bag of apple and carrot pieces to give to our horse buddies).

Shelley/Marci - my thighs still rub together a bit on the top, but not too much - I don't have that thing going on anymore with my shorts - where one shorts leg rides up because of the rubbing - in fact all my shorts are too big on me now, except for the ones I bought at www.carushka.com (check out their cool clothes - I love 'em). I remember not so long ago when I used to wear out pants, jeans and hose at the top where my thighs rubbed together. Thank goodness that doesn't happen anymore. Right now I'm wearing my size 6 lowcut jeans (just went grocery shopping). I'm still amazed that I could get my leg in them!

Today is also my Free Day. Like Shelley, I'm probably not going to be eating all that much - not because I feel it's going to impede my progress, but simply because I don't feel like it. When I was at Safeway a little while ago, I was going to buy Brie and Ak-Mak Crackers but then put them back - thinking "I'm just going to feel like crap tomorrow". I am making a breakfast at home - just eggs, English muffin and a couple of sausages for Jim and I. Actually all I want is a couple of scrambled eggs and a muffin. but I'm not like DYING for it or anything. Like I quoted Steve L on thread #17, I really think Bill Phillips knew this would happen for most people following BFL - that Free Day would first be a total binge, then as your body gets more in shape and loves the clean food, your taste for the 'bad' stuff goes away.

Have you seen the new Muscle Media magazine yet? I like it! A very good article on lunchmeat (which I haven't eaten in eons 'cos it's too salty for me, but I WAS buying it for Jim on occasion - not anymore now though). I read parts of the article to Jim yesterday and after mentioning the part about nitrates being linked to colon cancer, and what exactly IS in lunchmeat he said, "Well, don't feel you have to buy it for me anymore!". I also enjoyed the "Swimsuit" pictorial. Very inspiring! Jim said I should send in my picture for next years' issue. Yeah, like they're going to want a 40-year-old woman in there. Still...getting into a bikini...hmmm...

Well today I'm going to clean house a bit, then do some homework, and maybe go to a few open houses (just for fun!) since Jim has band practice. His Beatles group, The Sun Kings, has a gig this Friday. Don't know yet if I'm going - I generally turn into a sleeping pumpkin around 9:30...zzz...

Hi everyone,

Just wanted to let you know that a low carb option message board is being discussed on the NHE board on L&S. For everyone post C1 who is looking for a low carb option (Shelley?), we are trying to turn the NHE board on L&S into a generic low carb/body building type message board but it needs support from those who are doing the BFL workouts and six meals but reducing carbs. (We suggest that all BFL newbies do at least one challenge BY THE BOOK before tweaking so that is why this is for post C1ers).

Erik says he will build it (change the name of the board) if we get support, so if you're interested -- come on down. We're still tossing names for the new board around so come on over and vote or make suggestions!!!!

susan

Susan, thanks for the heads-up about the low carb board on L&S. I'm interested in reducing my carbs or doing a Zig-Zag thing so I'll go check it out. :wave:
~~~Sil

Usually I take breaks from work and post/read the forums, but today I was in a career building class for 1/2 the day - then afterwards my computer at work was removed - I get a brand new (more memory) one tomorrow but IT has to put all my old info on the new one. Then right after work I was off to babysit my niece and nephew. Just had time for a quick Myo Lite when I usually have Meal #5 as chicken, brown rice and veggies. Right now it's already 8:30 and way too late for me to think about cooking, so I'll just have another Myo Lite (unusual for me to have more than 2 MRP's a day) and call it a night in a little bit.

Susanje - I'm currently at the beginning of Week 10, C2, and want to keep doing what I'm doing til the end of C2 - it's sooo easy for me now and it works wonderfully! I am seeing - and feeling - the most awesome results. For the next cycle, though, I MIGHT just look into doing low carbs. Or maybe I'll just do the first four weeks on the regular BFL plan and see how I progress. Regular BFL for me is already pretty low carb (compared to the way I used to eat) but I'll start researching ASAP.

I've got something else to look forward to at the end of C2 in October - I'm going to enter a local horse show - my first competition - at my trainer's suggestion. She thinks I'm ready for the walk/trot which is a training class.

Had another great LBWO today, brought up the weight a bit and did some awesome squats and lunges. Ow ow ow today when I got up out of my chair, but it already seems to be lessening.

Well, getting late, I'm going to check the L&S board and call it a night **yawn** G'night!

Susanje-I've been lurking on the NHE board ever since it started. I read your posts, and am considering the low carb thing. I'm studying the progress going on there!

Mrs. Jim-Good luck on your show! How exciting!

Taz-Glad the BFL is going good for you! If your sore, you must be doing great!

Sil-I've been lurking over at PT, too and reading the posts there.

Have a great day!

Hi everyone ---

Shelley - how's your new baby doing? I'm jealous! You get puppy breath! I would love to get a brother for Elly May but my BF and I both work full time and too far away to come home at lunch time, so a puppy would be out of the question. Enjoy!!!

Well, I just couldn't get out of bed at 5:30 this morning - darned Monday night football - so I didn't work out this morning for the first time in 8 weeks. However, I did it first thing when I got home from work. So I still haven't missed a workout! This really is starting to become a way of life for me.

I'm still pigging out on free day, but that's what makes it so easy for me to stay clean the rest of the week. So I haven't started "tweaking" that part yet!

Marci

Marci - you sound like you're doing great! Don't worry - I pigged out on Free Day EVERY WEEK during my first Challenge. In fact, I didn't start REALLY feeling ill right after eating too much until C2.

Prior to that, Jim and I would go out for a humongus breakfast, then later go out for an early dinner somewhere like Red Robins or Mexican food. The large combo platter of course :dizzy: ending with a pint of Ben & Jerry's to round out the evening. Believe me, over time, you will get over the whole "Free Day and I can - no, I MUST - eat everything in sight!!!"

This Sunday, for example, I had a couple of English muffins with peach jam and three scrambled eggs at home. Later went to McDonald's and got a #2 (the two cheeseburger meal) with a vanilla milk shake and large fries. I finished 1 1/3 of the cheeseburgers and 1/2 the fries before the feeling of "too full!!" hit me. Plus the shake wasn't as good as a Myo Lite to me...ended up tossing the leftovers in the garbage. Later on (MUCH later) I made Jim and I each a small culotte steak, with brown rice, broccoli and garlic bread (1/2 of which got tossed in the disposal!). I probably could've forced myself to eat more but didn't want to be sick all day Monday. What a change from pre-BFL! What I'm trying to say here is don't worry about your Free Day eating, as long as you stay "clean" the other six days of the week. I have found throughout doing BFL that the thought of "Free Day is only X days away" keeps me on the 'clean' food path like nothing else can!

Spent 2 hours today with the mortgage loan broker. The amount we'll probably qualify for will be enough to buy us a HUGE house with some land - in West Virginia. Here in Sillycon Valley it might get us a condo. At least prices seem to be coming down, and to tell you the truth I'm really looking forward to shopping for a home! And if I get REALLY lucky maybe the Bank of Mom and Dad will help out...yeah right... :lol: Jim and I have way too much pride - all three of my sisters got loans from the Bank of M&D but I would really prefer that we did it ourselves...

Well, that's enough for me for now, making some yummy mushrooms in Garlic Pam with some tomatoes to have with my chicken and brown rice...MMMMMMM...

Mrs Jim:

Good for you for not dipping into the bank of m&D. That is really hard to do in the Bay Area. Very admirable.

We live in Antioch because when we came here from Massachusetts (no cheap state) we could not believe what we *couldn't* get for the money. We were just not willing to pay the prices in SV. We sold a home in Massachusetts (again, NOT a cheap state to live in) that was twice what we have in Antioch and paid about 30k more for the house in Antioch. However, we were able to buy into the market (something we feared we couldn't do with me not working).

I'm interviewing in both Sacramento and Southern CA and the prices in those places are so much cheaper!!!

Anyway, I wanted to say good for you!!! I'm sure there will be real estate deals to be had, even here, very soon!!!!!!!

Susan

Marci-I'm ready to throw my puppy to the wolves! She keeps pooping in the house. Any help you can give me would be great. My DH tries to put her in the cage, but she cries and cries. Can't put her in there at night, because she would keep everybody up. She was crying for 45 min. yesterday, and as soon as he took her out, she went to sleep on a pile of dirty clothes! She is a doll, though!

Mrs J.- Good luck on finding a new home. How exciting! We are in the midst of selling our extra acre next to our house. We need the money badly!!

Susanje-Still debating over the lower carb thing, the only thing is--I love carbs!!!!

Have a great day!

Mrs. J-Had to pop back in. I read the diets you've tried over at L&S, and I have done just about everyone you have, except for Optifast!! Too funny!! Diet Center ran me the most money! I spent hundreds!!

Shelley - I didn't even mention a LOT of diets that I had been on. Such as the Beverly Hills Diet, the Scarsdale Diet, Grapefruit and Egg diet, Laci Le Beau Dieter's Tea, and countless others I don't remember.

I was curious to see that article on BFL that was in a recent issue of Woman's World Magazine, but couldn't find the back issue. My local library has a lot of periodicals but not that one. The reason for my curiosity was that Woman's World seems to have a new diet on the cover every issue - I don't read it myself but they are placed right at the checkout line at Safeway, the cover is right in front of my face. Every single time they have a big headline "Mrs X LOST 40 POUNDS IN 3 MONTHS WITHOUT GIVING UP HER FAVORITE FOODS & SO CAN YOU!!!" Of course right underneath is "50 NEW EASY COOKIE RECIPES". Sheeeesh... :?:

I highly doubt that the article went into any detail whatsoever about 'crossing the Abyss' and 'honoring self-promises' which is a major part of the book - and one of the main reasons that BFL is working for me! As far as BFL being in Woman's World, I am happy/sad - glad 'cos more women find out about this wonderful book - sad 'cos it has essentially been relegated as "diet of the week" (I don't consider BFL a 'diet' anyway - it's a way of life!).

Susanje - Thanks for the thumbs-up regarding homebuying. Just read in the San Francisco Chronicle that home prices are going down according to a study done prior to 11 Sept. Of course, the only place that prices went **up** is right here in San Mateo County where we live and want to stay (I'm not up to those two-hour commutes - I have a four-mile commute right now). My opinion is that the higher prices in SM is due to sales in Hillsborough, Woodside, Atherton, and Portola Valley which would raise the median significantly. Just IMHO. Unless we win the California Lottery, I don't see us moving to any of those towns - I'd pick Woodside or Portola Valley in a shot since those are horsey places (we could hang out with Neil Young and Steve Jobs - yeah riiight). Well, back to work!

I'm planning to begin my first BFL Challenge on November 14 but I've been reading the boards and learning as much as I can to get ready. I've lost 65 lbs. and reduced my bodyfat from 48% to 27% since 1995 but now I'm ready to take off the last 25 lbs.

MRSJIM you're my inspiration! You look great, your posts are really focused and positive. I grew up riding so I really enjoyed reading about your lessons. Also I'm "Mrs. Jim" too.

I just wanted to tell you all how much I've learned from and enjoyed your posts. If anyone wants to answer these two questions, I'll be very grateful.

I use products like Boca burgers because I'm not fond of meat. Is there a standard for what constitutes a "protein" serving? Calories, grams of protein, etc? A fist size serving of lean beef?

Do any of you use bars as meal replacements? Brand names that would be appropriate?

Thank you, I'll get out of the way now...

lhendricks - you are in the same boat I was in - having lost a great deal of weight but wanting to be the best I could be. I know sometimes I come off sounding a bit evangelistic, but finding BFL (thanks to susanje and one of my coworkers) is IT for me!

Thanks for the warm comments...I love 'em! :D

Now, about alternative sources of protein (other than meat). Of course there's Cottage Cheese and tofu. Boca Burgers are popular with the www.leanandstrong.com crowd and Dr. Hussman mentions them by name on his site (www.hussman.com/eas) as a good source of lean protein. Have you seen the product called Veat? I sampled it at a local supermarket, very high in protein and low in fat. A good vegetarian alternative to chicken.

Most protein servings are measured with the palm of your hand (with the exception of cottage cheese and egg whites/subsitutes which are too 'fluffy' to be measured that way - I usually have 1 cup of cottage cheese or 1 cup of egg beaters and count that as a protein serving). Carbs are measured by fist (usually 1/2 to 2/3 cup depending on how big your closed fist is).

If you haven't picked it up yet, I STRONGLY recommend getting the book and reading it prior to beginning your Challenge. Don't skip over the 'mental' parts (Crossing the Abyss and Honoring Self-Promises). This is at least as important as the eating and exercise. Anyone can start a program - but staying determined and motivated is another animal altogether. Fortunately the Free Day helps a lot with that - it's easier to eat clean when you know you have a day off once a week to eat what you want!

Egg Beaters are another good protein source, as well as fish - Bill Phillips lists 8 different kinds of fish on his authorized list but you can go beyond that - some varieties that aren't listed that would be good BFL proteins are shark, mahi-mahi, catfish (LOVE catfish!) It's basically all in the preparation - grill it, poach it, or do what I do and put your fish in a foil pouch with some veggies and lemon juice (maybe some tiny red potatoes as a carb) and pepper, seal it and put it in the oven at 350 for about 20-30 minutes depending on the thickness of the fish. Mmmm!

I was using MRBs (meal replacement bars) but many of them are pretty high in sugar and most taste like ca-ca so I tend to avoid them unless it's an emergency. If you must use them, I recommend Worldwide Pure Protein (Blueberry Cheesecake and S'Mores flavors are good). You will need to have a carb with most of them since they are mostly protein and glycerin (such as a piece of fruit). Try not to rely on them too much though. IMO the shakes such as Myoplex Lite, Met-Rx, and Labrada's Lean Body For Her are much better choices.

I sound like a broken record but DO check www.leanandstrong.com for more info and their transformation gallery! Another good place to check is the 3FC archives. This is Thread #18 - we have a lot more threads that you can look back on. Take care and see ya soon!

Great information, thanks.

I do have the book and I'm reading it now VERY carefully. I chose November to begin so that I'll have all my ducks in a row but I'm already making up menus, looking at bars and drinks, trying the cardio workouts, browsing the boards...

I'll look for those bars, I want something for a fallback when I'm first starting. I live alone, have a wild schedule (work, not social) and travel when I can.

Does anyone use the pre-mixed Myoplex (or MyoLite) in cans?

Thanks again for the warm welcome.

Ready-to-drink Myoplex that is. They taste TERRIBLE and they're expensive to boot - plus they're loaded with sugar. There is a low-carb RTD Myoplex out there but from what I've heard it it's also pretty nasty tasting.

I used bars (1 a day) in C1 for meal #4 because that was the hardest meal for me to get in - during the busy part of the afternoon. At 4:00 (my Meal #4 time) I'd have a Pure Protein bar (they come in two sizes - I'd get the small size) and a piece of fruit such as an apple or peach. Now what I do is keep a tub of cottage cheese in the fridge at work and some fruit at my desk. Not only is it a healthier meal (CC is a GREAT protein) but it's a lot cheaper - I can get a big ol' tub of CC (4-5 meals' worth) for less than $4 where the bars cost $2+ apiece. BTW, even the best bars are not exactly a taste treat. Stay away from the Slim Fast bars (or any SlimFast product) since they are loaded with sugar and have only a trace of protein.

If you pick up the new magazine Energy for Women (published by Muscle Media, which was founded by Bill Phillips) there is a good article in there where they critique different brands of MRBs. Worth a look!

Mrs. J-I actually liked the low-carb RTD by EAS. I bought it at WalMart, and it was cheap. That was the strawberry. I'm thinking about using it again, since I am debating the lower carb thing that Susanje is doing, although I still haven't decided completely. I bought some low-carb bars from WalMart yesterday, and I will see if I can choke them down.

I got a jump rope yesterday, so I'm gonna try incorporating that into my cardio days. I have been doing C2 a little differently, using Corey Everson tapes for upper body and Cathe Friedrich for lower body. I'm just testing it out for 4 weeks to see what happens, since I have gotten bored doing the weights by myself at home. I am going to do whatever works for me this time! I am still toying with changing the workouts to late afternoons, also. I have been so burnt out in the mornings with this 3:30 AM exercise!! I have been doing cardio in the afternoons on Tuesdays and Thursdays, and that has been working out pretty good. I'm just afraid if I do the other workouts in the afternoons after work, that I won't do them. If they are done in the morning, they are over with for the day! Such decisions to make!

Marci-I didn't realize that you live in Fla., too until you PM'd me. Haven't these rains been awful?? Late yesterday and today it is nice, though with the cooler air. It's making Pepper want to be outside and even more frisky than she has been! Thanks for the poopin' info. I will keep you informed. No accidents yesterday, since we were all off for the weekend!

lhendricks-Good luck with the program. Looks like you'll have everything ready to go by your start date.

Sil and Taz-Hope your both doing okay!

Hi everyone - it's been so gorgeous this weekend. Had a **GREAT** riding lesson yesterday - cantered a bit more. In a few weeks I'm planning on doing my first show - can't wait!

Around the San Francisco Bay Area, the best summer-like weather is in Sept/Oct. It has been simply glorious out! Jim and I are planning on cycling this afternoon, and I'm also planning on dragging his butt to a couple of open houses (we haven't gotten the word on our pre-approval yet but I still want to see what's out there).

Last night was my niece's 10th birthday party. My sister never has B-day parties at her house because it takes DAYS to clean the mess, so they had pizza at Round Table, then we all went to the bowling alley and bowled. Well, I watched because I'm not crazy about bowling - Jim played though. Bowling has certainly changed since the last time I went - they had like a 'disco' thing going on, rock/dance music blasting and lights, fog, etc. In addition, they have bumpers over the gutters so pretty much anyone can hit at least a couple of pins - even my precious 5 year old nephew who could hardly lift the ball. My other baby sister, Amy, was in town as well. She hasn't seen me in awhile and was totally awestruck at the sight of me in SIZE 6 JEANS! Jen had told her about BFL - specifically about the "free day". So Amy cut me a piece of cake and put it in a box for me saying "this is for tomorrow!" I'll probably eat like 1/2 of it.

Shelley - I guess it's once bitten/twice shy for me as far as RTDs go. Maybe if I get **really desparate** I'll try one of the low-carbs. I noticed that Safeway is now selling the EAS Advant-edge line of MRBs and RTDs in the 'diet' section.

Since this coming week is Week 11 of my challenge which will end on 14 Oct, I will think about doing low-carb in C3, but I really like the way of eating "by the book" and it's working for me - not sure if I should change it.

Well, Jim is hovering waiting to check his auctions and email, so gotta run! see ya!

I went to the Lean and Strong website but I can't figure out how to get into the archives. Mrs.Jim mentioned some things written by a woman named Pam in the training library but I couldn't find anything with that title.

What is HIIT?

I've gotten back as far as Thread #10. Very inspiring to see how you've all "transformed!"

Mrs.Jim I've been out to San Francisco five times (I'm from Connecticut) and whenever you mention a place like Angel Island I can SEE it right in front of me!

Here's how to access the L&S libraries:

You should have a frame on each side of the main page (not the first page - I have my bookmark set to send me to the message board page). On the left side is a button titled "Libraries & Pics". Click on that button, the center page should change to a list of the libraries.

Pam B's document is in the Training Library which is further down on the list. Click on "Training Library" then you will get a chronological list of files. If memory serves, Pam put this in the Training Library on 20 August 2001. It's titled "Pam's Motivational/Training/Nutrition Info" or something close to that.

You will also want to check out the Transformation Gallery there for some great pix!!! If you are still having problems navigating the L&S site you may want to check the FAQs or email Erik/Quadzilla who is the owner of the site.

HIIT = High Intensity Interval Training. There was a good article on "Guerrilla Cardio" in the latest issue of Muscle Media. I suggest that since this will be your first BFL challenge, that you go 'by the book' the first time (no tweaking).

Yesterday I actually ended up getting a bit dehydrated due to the heat (90+ degrees here in the Bay Area). So I've filled up all my water bottles. Don't forget to drink, drink, drink - especially YOU Susanje!!! If San Mateo is this hot, I imagine that in Antioch people are frying eggs on the sidewalk! :lol:

Take care all!

Thanks Mrs J,

I actually went home sick yesterday from the heat. I can't believe it. I lived in the Northeast all my life and one year in California and I've turned into such a weather wimp. :)

WATER WATER WATER!

Absolutely!
Susan