Yesterday I was feeling kinda yukky as a result of Free Day bloat...happens to me when I eat a lot and don't drink as much water as I should.
Today I woke up and felt great - really hit the elliptical hard! It's going to be a gorgeous day - even though I have to work I still love to look out the office window (I'm on the 9th floor) and see the San Francisco Bay and Mt. Diablo in the distance.
OH and yesterday I got my Arnold book and started to dive into it. (when I checked it out of the library I just checked certain exercises). This book (BTW, it's called "The New Encyclopedia of Modern Bodybuilding") is HUGE - over 800 pages filled with photos. It starts off with a history of bodybuilding and goes on from there. Facinating reading so far! I've always admired Arnold's strength and enjoyed some of his films ("Twins" and "The Running Man" in particular). Reading the book, though, makes me realize that there is a HIGHLY intelligent brain inside that amazing bod! I'd especially recommend it if you can't afford a personal trainer (with me, it's a choice between finding and paying for a competent trainer OR taking English riding lessons - the riding lessons win easily).
The hardcover retails for $50 but I found the paperback at www.half.com for around $12 plus shipping.
Since Shelley listed her typical daily menu, I'm going to list mine once again. Meal #1 is a Myo Lite (I just ordered Cappuchino Ice - looking forward to trying it!) about an hour after my workout. Meal #2 is cottage cheese and cut fruit (usually cantalope and honeydew with some strawberries mixed in). Meal #3 is usually at this fabulous Japanese fast-food restaurant called Mydashi near my work. They have BROWN RICE - I get a regular size grilled chicken rice bowl with brown rice, extra veggies (cukes) and very light on the sauce. Meal #4 has been a meal replacement bar (usually Pure Protein or MetRx Protein Plus) and a fruit, but I'm planning on switching to cottage cheese and a fruit. First off, most MRB's taste icky. Secondly, because of the high sugar... Meal #5 is usually chicken breast grilled on the George Foreman, with brown rice (I like Near East's Creative Grains or Farmhouse Brown & Wild Rice mixes) and a veggie (usually mushrooms or carrots). Meal #6, about 15 minutes before bedtime, is a Myo Lite. Believe me, I'm never hungry except in the morning after a workout!
Thanks for all the information. Doesn't look like this is the diet for me. I don't have any trouble losing weight while still eating carbs. I need the fiber that cold cereal gives me. Oatmeal doesn't have enough. I'm just looking for something to jump start this plateau. It's frustrating because I only have 11 pounds to go!
Lisa~~~Are you getting enough exercise. that always helps to get that jump start. Why don't you try adding an exercise programutilizing aerobics and some weight lifting? That way you can still have your cereal but you'll be adding something new.
~~~Sil
Where are you
How is the program going? Did you decide to go with Periodization Training or stay with the original BFL, or something else. Tomorrow is the last day of my challenge~~YEAH
I still haven't decided if I will go with PT or stay with BFL and just push it harder.
After talking to several of the people at L&S who have been through several challenges, I have decided not to take a completly free week. My food will be in moderation with healthy choices. I do want to have some fresh baked deli bread with one dinner and some 94%FF Microwave popcorn while I read a good book at night. I miss that. Other than that I think maybe 2-3 splurge meals. By that I mean pasta with a cream sauce and fresh bread (no dessert !! ) at Macaroni Grill.
Well, it's cardio today and then FREE DAY tomorrow. Now that I think about it, Macaroni Grill will be a great place to go tomorrow to celebrate my actually completing my very first BFL challenge !
Way to go!!! And you're definitely doing the right thing by not totally going nuts during Free Week. Those days in Yosemite last month were a killer - but Jim and I always tend to overeat while we're out there (we justify it by telling ourselves how active we are cycling, horseback riding, rafting, etc.).
I didn't know that Macaroni Grill was a chain - we have one here too! Haven't been there yet but NOW I will just have to check it out...maybe one of my Free Days I'll drag Jim over there...
Shelley - in the Arnold book beginning on page 493, he goes into detail on "weak point training" for the legs, including foot positions. When you refer to "plie squats" (wish we could do an accent over the 'e' in 'plie' - just doesn't look right!) are you doing them in the First Position (heels together) or Second Position (heels apart)? According to Arnold, having the feet relatively wide apart and toes pointed out at a wide angle will emphasize inner and front thigh development. I've also seem them called "Sumo Squats" when the feet are WAY apart.
Well, gotta hit the shower so the water will warm up again by the time Jim wakes up! See ya guys!
Today, I ran into this list of tips from ChrisK on the main board at www.leanandstrong.com. Since their board moves so quickly, I thought I'd post it here for your appreciation...
I have already emailed Chris to ask his permission to post - if he puts a thumbs down then I'll delete this post. If not, it'll be here for you to enjoy - I printed it out for my BFL Challenge Binder!
I thought that some of the forum members who aren't doing BFL but enjoy reading our posts would appreciate this as well...
Quote:
I thought I would toss these out, as they have evolved over the past year and then some. I've learned a lot about myself, working out, nutrition, so I wanted to share that, as it may help someone, somewhere.
1)Do this for yourself. If you can't keep promises to yourself, you can't keep them for anyone else.
2)Do at least 1 full 12 weeks the BFL way. Learn from it, how your body responds, how it feels.
3)Don't bring anything else into the bubble you create when you work out. Focus on the task at hand, on your body.
4)Don't believe everything you read. About supplements, pro's workout routines, etc.
5)Eat CLEAN. I can't stress this enough. Over time, I found that what I thought was clean was sorta murky. Shop the outsides of the grocery store. If it comes in a box or is prepackaged, pass (except oats, rice, etc.) Eat vegetables, fruit, lean meat (not prepacked deli meat) seafood. Use spices, have fun when cooking. Bottom line, if you can grow it or kill it, eat it (sorry if that is offensive.)
6)Don't overdo cardio. Do your 20 MAS. Cardio for fat burning is overrated. You'll get further by increasing your muscle mass and eating clean.
7)Have fun with it all, this is for life. It's not a diet, or a short term plan, it is for life. You are making a lifestyle change.
8)Enjoy your free day. Some free days, I eat like ****. Other free days, I eat clean food, just a lot of it. Either way, enjoy it, it's your day off.
9)Most importantly, don't judge your self worth by what you see in the mirror. Yes, we're doing this to improve our physiques. But, it is a long process, and not everyone can go from flab to fab in 12 weeks. You will improve, you will get better. Enjoy the process of improvement, focus on that.
10)Finally, to rip off the Nissan ad, Life Is A Journey, Enjoy The Ride. Open your eyes to what is around you. Open your eyes to yourself and your potential.
Take care, good luck, and take this for what it is worth.
ChrisK
BTW, according to Steve L on L&S, Chris has lost 95 lbs and 12 inches from his waist doing BFL!!!
Mrs. J-I haven't starting the plie squats yet, but I was referring to the ones where your legs are wide apart with toes pointed to the sides.
I woke up at 4:30 today instead of 4:15, and I rushed through my upper body workout. It's amazing how 15 minutes can really throw off timing. I tried not to rest too much between sets, because I had to hop in the shower by 5:30, and my workouts never seem to last the 45 minutes that Bill says they should. It usually takes me 55 to 60 minutes to get everything in.
Congratulations Sil!! Enjoy your time off! 4 more weeks to go for me!
Shelley - I was referring to ballet positions there - sounds like those plie squats are done in the second position - toes out, heels apart - sounds a lot like sumo squats too...
I have to confess that I seldom get my UBWO or LBWO done in the time prescribed - mostly because I'm busy racking or re-racking weights which generally takes longer than the two minutes in between bodyparts. On Mondays I seem to spend a lot of time BEFORE my workout putting weights away from the impolite slobs who show up on Sunday night and leave weights, benches, dumbbells, etc all over the place...grrr...
Also if there's someone using a weight or machine that I need, I have to wait for them to finish as well so that takes time. But I don't sweat it - because I'm getting it done and that's the important part!!! I usually finish in 50-55 minutes.
Well it's Day 4 for me and everything is going pretty good. I had my LBWO yesterday and that went a lot smoother than the UB. I guess I'm a lot stronger in my LB than my UB. I've been doing my aerobic in the evening though the heat outside has been terrible. I've been jogging for my aerobic so far. The weather here has been in the 40's with the humidity. I hope it cools down soon.
I'm off to work. Talk to you all later
Jenn
Mrs. Jim,
Do you know who G. Porter Freeman is? He is coming to speak at my husbands work tomorrow in St. Louis, MO. Is he a big wig with BFL? Does he market specific products? Thanks!!
In the Body for Life book, the first chapter is devoted to transformations. Porter's story is the first one...he was the first winner of Bill Phillips' 12-Week BFL Challenge. I haven't seen him in person but I HAVE seen him on the "Body of Work" video (you can get that for $4.95 from BFL's website or www.netrition.com - all profits go to Make-A-Wish Foundation). This video is about how Bill Phillips came up with the idea of Body for Life and the 12-week Challenge contest. First prize that year was Bill's Lamborghini!
Porter was formerly a bartender, now he writes a column for Muscle Media magazine.
The people at www.leanandstrong.com who have seen Porter in person have only good things to say about their experience!
...rather than fareinheit or celsius or whatever it is that we Yanks use!
Actually, Jenn, I'm going to be in your province the first week of September for a series of meetings that I'm in charge of organizing. Jim's coming with me on the company's dime (isn't that nice?! I LOVE my job!!!). Neither one of us has been in Canada before - Jim hasn't even been on an airplane since 1976!!!
We'll be staying in Niagara on the Lake which looks very nice. Unfortunately I won't have much time to sightsee since I'll be working my butt off. Fortunately the place that we're staying at has a complete gym with weights, machines, etc. etc. I'll be packing my Myo Lite and a Braun hand blender. I am going to STAY clean during that week (except Sunday of course!).
PS - Just checked weather.com - that's a whopping 104 degrees farenheit!!! I'm bringing my swimsuit!!!
Shelley - Yes we use celcius over here on the other side of the border and 40 is very high. Kind of what you expect in Texas or Nevada not over here in Ontario. We are breaking temperature records. Very weird weather indeed. We are usually around 25 in the summer which I think is around 80.
MrsJim - Niagara on the lake is very beautiful and if you get a chance drive the 20 minutes to the falls. They are spectactuler!!
I ended up doing my Tae-Bo tape this evening because it was too warm to go for a jog this evening. Tomorrow it the UBWO again, hopefully it goes a bit better this time.
Talk to you all later
Jennifer
Today is going to be a great day!!!
Congrats, Sil!!!
