Thank you for the warm welcome!
 

The food tips you guys gave me were great. I'm going to be spending a long time in the grocery store this weekend planning next week's meals. I'm on day three and I'm feeling positive. My food yesterday slipped a bit near the end of the day, but I'm doing better than I was last week. I'm trying to focus on progress, not perfection. I can't expect overnight miracles in my eating habits or body transformation. I did lower body this morning and my legs are still feeling a bit weak and shakey (over two hours later). I hope I'll be able to walk tomorrow! :( I hate it when I push too hard and suffer for the next 3-4 days! Julie

Hooray for Susanje~~~
 

Congratulations Susan on completing Challenge 1 and on starting C2 ! I'll bet you really missed the WO's last week. You had such great results from the first one that I think your body is going to see HUGE results this challenge. I'm rooting for you!

MrsJim~~~I'm thinking of trying the glutamine. My muscles get so sore for the next few days post-WO, that I think it might be helpful. At first I thought it was because weight lifting was FOREIGN to my muscles but it's been 6 weeks now . I need to order some more Myo Lo Carb Apple Cinnamon bars so I'll add the glutamine to the order. Thanks for the tip on Vitaglo.com~~~GREAT PRICES!

Julie, Shelly and Cris~~~ You all sound like you are motivated and determined. Stick with it and you WILL find your groove~then watch out everybody:)

I had a wonderful LBWO today. Then tried the elliptical on incline 13/resistance 13~OMG! Looking forward to Free Day tomorrow although I would still like to get a moderate WO on the elliptical.
On to WEEK 7! :cool:
~~~Sil

QUESTION?
 

In addition to my LBWO routine, I added a 12/10/8/6 set of adductor, abductor and gluteflexor to my routine. I need extra help on the inner/outer thighs and glutes (butt). Do you think it's alright? Remember, I don't get the exercise that some of you do in your normal lifestyle. I do alot of gardening/landscaping, but nothing in sports. Your suggestions are welcomed. Thanks~~Sil

Ahh! A break!!
 

I'm in a Writer's Advantage class today, but we get a long lunch. Just long enough for me to go to Mydashi and get my fave BFL lunch (chicken and veggie brown rice bowl - YUMMMM!) and get up to speed with you all here.

Sil - For your first challenge, from what I've read on L&S it's best to stick strictly with the program as set out in the book. As you probably know from reading my previous posts, a few weeks back I began including the "Ab Boot Camp" (see susanje's opening post for the link) on the days I have cardio. So right after my 20 minutes, I cool down for five, then go into abs. It's a GREAT workout when done correctly. I started doing the ABC on a flat bench and now doing it on the decline board. Yesterday I also added in some hanging knee lifts - but not too many since I didn't have my gloves on (ow!).

Today I had a TERRIFIC UBWO...after I woke hubby up (he likes to snooze until about 6:50 a.m.) he commented on how 'buff' my arms and back are getting! I can't wait until my abs, hips and thighs start looking 'cut'. I can see the hamstrings coming through but like I said before, I don't expect to see my quads clearly until mid-way through C2. But my UPPER BOD - that's another story! Yee haw!

I tried the vanilla cream Myoplex today. I mixed in a few frozen blueberries and some Equal. It was fantastic!! It made so much I had to freeze some of it into popscicles. Bought some Pure Protein bars today. I'm hoping they taste better than the Myoplex bars.

Susanje--Good luck on C2!!

Thanks, everybody for trying to get the scale out of my house. Would you believe I have a regular dr.'s scale? I have had it for years, and am known for getting on it up to 5 times a day. I'm going to try not to weigh tomorrow morning. I'll get up and drink a cup of water--that will keep me from weighing. I really only want to lose about 10 lbs. I think 135 would be an okay weight for me without it affecting my face (making me look wrinkled.)

I have a friend that is on this with me. She does not need to lose any weight-she just needs the exercise (she thinks she is big, but her weight is less than 115 lbs. at 5'3".) She is asking if Altoid mints are allowed. I tend to say no, but since she doesn't really need to lose it probably wouldn't hurt her to have them. What do you think? She has a store, and orders the Now brand of supplements. I am thinking about getting the glutamine from her. She is going to get me some prices on the EAS, too. It's amazing how many people are on this program when you start talking to them. She has had 2 people just yesterday that are on it.

Even though I am having a hard time with the weight thing, I'm loving the program!

Mrs Jim~~~I've been watching your progress the past month and have seen that at times you added alittle moderate aerobics after your 20min WO. You also bike ride and horseback ride for extra exercise (and FUN ). And I don't see anything about Ab Bootcamp in the book. (I have printed out the Ab Bootcamp exercises). Also, BFL does not give an exercise set for the glutes or inner/outer thighs.( just hamstrings and quads)
So, it appears to me that you haven't stuck to the program strictly by the book. Do you feel that this was a hinderance to your progress ( which is impressive BTW ) or did it help to jump-start your metabolism? ~~Trying to learn from everyone:)

Well...
 

Judging from what I've read on L&S and other places, doing TOO much aerobics may have adversely affected my muscle gains. I just recently cut my cardio way back to the 20 minutes three days a week (plus a five-minute cooldown).

As far as the inner/outer thigh exercises, you may want to ask on the L&S board about that. In fact, that's a pretty good query - I'm going to post it on L&S board in a couple of minutes. You may want to check it out. My opinion is that when you do squats it strengthens the whole upper thigh - not just the front quad but the sides as well. Just take a look at Bill Phillips 'pose' shot in the front of the exercise section of the book.

As far as glutes, I believe that hamstrings includes glutes, in fact I'm SURE of it! I'm not doing any other exercises for that area - just curls, deadlifts, lunges (OW) and according to Jim, my butt is lookin' good!

I have not been riding my bike nearly as much as I used to - maybe once in awhile (last year I was riding just about every day) and no centuries. Much of that is due to my busy work schedule this year, some due to working at the ranch on the weekends (lately anyway). Most of my horseback riding has consisted of going at a walk around the ring - it takes some time for us old gals to get good enough to bounce around at a trot or canter. According to Fitday, riding at a walk burns a little over 2 calories a minute...

Abs - I'm pretty sure a lot of L&S people are doing the Ab Boot Camp - but only during the final four weeks - on cardio days only. I jumped the gun a bit by starting ABC on Week 8 rather than Week 9.

Anyway, I'll post the query about inner thigh exercises on L&S...

Thanks MrsJim~~~
 

As always, you are most helpful. I'll check over at L&S.

Susanje~~~Based on everything that you learned in C1, are you going to make any changes to your C2?

Since reading the article posted by Lauren over at L&S, I have removed the adductor/abductor from my exercise routine.

Sil, no problem!!
 

Sorry it took so long to get back - right after work we hot-footed it up to the ranch (our new hangout!) and just got back.

I know the L&S board is a lot faster-paced than here at 3FC - (except yesterday morning we just seemed to be posting like wildfire! :dizzy: ) but there are SO MANY good people with TONS of great info.

Since prior to BFL I wasn't taking weights all that seriously (thinking that 'cardio is MUCH MORE IMPORTANT than strength training' - I'd do 80-90 minutes on the Precor and then futz around with weights for about 15 minutes, of course had no routine or set goal = no results) I'm still in a learning mode when it comes to routines. I did get the impression that squats and lunges are some of the best exercises for the lower body (they should be - they're the ouchiest!!) that you can do.

I've always been under the impression, though, that abs recover much faster than the other muscles in the body so you can work 'em more often. I could be wrong - now that I think about it, that's what my Jazzercise instructor used to say about abs - that they could take a LOT of work. I'll have to post that query on L&S as well...first I gotta eat dinner!

PS - just had to post this link - this is L&S's famous Liz_nz (no relation to our MizLiz here) - she is just hilarious but her transformation is awesome! Wish I knew how many pounds a kg is - she states she started BFL weighing 65 kgs and is currently just a hair under 53 kgs - she looks TERRIFIC!! See? BFL WORKS!!! http://mysite.xtra.co.nz/~LizNZ/page1.html

Changes in C2:

I'm doing more free weights right now but I am studying periodization. I am looking for my 1 rep max right now. I think I am going to ease into periodization and try to do the first 3 weeks of C2 "straight by the book" and then when I return from my trip east I will probably start periodization.

The whole deal with BFL is to keep your system shaken up so I am going to do a periodization in C2, see how it goes, maybe do advanced periodization (skipping Phase 1 which is the foundation building phase) in C3 and then start body building routines in C4.

However, I'm going to keep eating BFL. I might tweak it a bit to more of a body builders food plan in C4 but right now I'm very satisfied with it, I think it's the best for energy, mood and satiation. I'm going to keep it the same.

Still thinking,
Susan

Abductor/Adductor machines.

I don't do them anymore but I have to think that they do something. I know that even body builders do cable adductors/abductors. Maybe they're different, but I don't know that I am completely sold on the fact that they don't work. I'm not completely convinced they do work but I feel something when I use them.

However...I remember the first "gym" I joined was Elaine Powers for women and the "workouts" consisted of those belt machines where you jiggle, and those wooden rollers and some twisty thing for obliques. Then hit the sauna and steam off for 20 minutes. Egad.

So I dunno....just thinking out loud.

Susan

OMG Susanje!!!
 

I remember those 'salons' - they opened one up in my hometown (I think the name then was Gloria Marshall Figure Salons). Of course at the age of 15 I had to check it out since they practically guaranteed that the weight would just melt off so fast my pants would be at my ankles.

I remember all those wooden rollers and much older women being pummelled with them, as well as those reducing machines where you put the belt around your waist and it shook you like a bowl of jelly (I think you only see 'em in the old movies now). Hilarious in retrospect!

Of course being underage I had to get parent's permission. Even back in the 70's Mom and Dad knew that was all a bunch of hooey so it was thumbs down for me. Probably saved me a lot of babysitting money (which I promptly blew at Diet Center anyway).

Memories...aren't they wunnerful, wunnerful! :lol:

MrsJim: 65 kg= 143.3 lbs and 53 kg=116.8 lbs

Being probably the oldest person here (48), I remember those machines. Believe it or not, I had both the rolling machine (Ouch!) and the belt vibrating machine. I used them constantly. I think is all I achieved from them was bruises!

Didn't keep myself from the scale again. It was calling my name. What are we going to do with me????? :?:

Did 20 minutes on my recumbant bike today. I haven't been on it in years, but it was dark outside, and didn't want to go out. I did intervals with high resistance and low-fast resistance. For some reason, whenever I bike I can't get my heart rate past about 96. Is this okay for my advanced age???

Mrs. Jim- The link you posted is amazing! I just can't believe what can be accomplished it this program is followed correctly. Do you have to be in the official challenge to ask questions over at L&S?? I have a few and hate to keep bothering you about it. Okay, I will bother you! Do you ever eat cereal (Shredded Wheat or some other non-sweetened cereal) mixed with cottage cheese for a meal?? Just wondering if this is legal.

BTW- I could not choke down the Pure Protein White Chocolate Mousse. YUCK!!

Talk to you later!

Goood morning all!
 

Nettie - thanks, I'm just metrically challenged - my math teacher tried to get me to learn the metric system but I wasn't having any of it!

I forgot to mention (in case you didn't notice it) that Liz_nz's weight of 52.7 kg was her weight about midway through her 2nd Challenge - at the end of the first she had gotten down to 56kg from her original 65 kg.

Shelley (and all other interested) - You DON'T have to be entered in the official challenge to post on L&S - in fact L&S isn't even affiliated with EAS or Bill Phillips (as it states on their home page). Just go to the FAQ link on the right side of the message board to find out about signing up, etc. Those people really have a lot of info!

As far as cottage cheese and Shredded Wheat, well I suppose you could - it's a protein and a carb, isn't it? I'm not doing cereal myself (except occasionally on Free Day). I'm accustomed by now to having my Myo Lite in the morning, then later (around 9:30 or so) toddling off to the company cafe for cut fruit and cottage cheese...I'm a creature of habit I guess...