First to Sil - you're right, the portion sizes that you entered into Fitday are WAY bigger than I'm eating right now. Actually it took a bit of getting used to in the beginning (eating BFL-sized portions vs. Jeremy's portions) but now I'm accustomed to it.

Actually my BFL-palm-sized portion of chicken breast was about 1/2 a regular sized boneless skinless chicken breast anyway. On Jeremy's plan the portion sizes get a tad smaller. (This Challenge I want to get below 14% bodyfat, so I'm getting a bit more aggressive as far as clean eating - yeah, I KNOW it's the holiday season...). After this Challenge is over I will probably do a straight BFL challenge (palm/fist, 20MAS, UBWO/LBWO) but I'm really loving Camp Pam B!

On to Doggz' menu - just a few comments:

Meal 1: Myo lite shake after workout
Great - just remember you should wait 1 hour after a cardio workout to eat for maximum fat-burning. Weight training days eat as soon as possible. I'd put a tablespoon of Udos or flaxseed oil in there as well - you need those healthy fats!

Meal 2: cottage cheese/fresh blueberries
Good choice!

Meal 3: tuna salad/whole wheat bread
There's no real mayo in that tuna salad is there? Fat-free mayo is okay. Also, be advised that bread (even whole-grain bread) is NOT the best carb choice - in the book, Bill Phillips reluctantly authorizes bread. Personally, I save bread and flour products for Free Day, as I find the unprocessed carbs such as brown rice, sweet potatoes, squash, etc. keep me satisfied much longer than processed carbs do. Oh, one more thing - if you're gonna have bread, make sure it's REAL whole-wheat bread, not just white bread with brown food coloring!

Meal 4: myo lite or bean salad
Just a reminder - beans are carbs...you need a protein with this...
what I usually do is mix black beans and brown rice, with cut-up grilled chicken. I'd add a green veggie as well - remember that you need a minimum of two veggie servings a day (more would be better!)

Meal 5: grilled chicken breast with brown rice
Great choice - although I'd add a veggie with this.

Meal 6: egg white omelet with spinach/tomatoes
Egg white omelettes are great - however you do need a carb with this - I suggest a baked potato - you could chop it up and add it to the omelette as a filling (or do the same with brown rice).

Again, Tall Jen is the real menu expert - I'd suggest posting your menus on her daily menu thread on Lean & Strong!

Take care all!

over here you're our Pam Brown and Tall Jen all in one!

MsJim-

Thank you for the menu critique. I really can't wait to start my challenge in January...its getting tough to hold off...I'm very excited..but I am sure getting used to working out hard again and planning my food choices better will come in handy when I start it.

Got some exercise questions for ya'll...do any of you work out at home and not go to the gym? What are some of the better LBWO exercises you can do at home? I've heard that dumbell lunges and squats are good.

Have a great night-

Doggz

Lh - I am more than happy to do what I can to help you and everyone - BFL has done SO much for me, and I think that one of the first things that appealed to me about the program was Bill Phillips' concept of 'giving back to others'. So, I try to learn from my mistakes and help others any way I can. I want us ALL to achieve our goals! BFL is an INTENSE program but the rewards are rich and worth the effort!

Doggz - why wait until January to start BFL? You're excited now...just start Monday! Christmas and Thanksgiving won't be a problem - just do what I'm going to do and take your Free Days on the holidays.

As far as working out at home, well, I don't have room myself (though I would LOVE to have a bench and set of PowerBlocks around the house - PowerBlocks are terrific!) in my tiny apartment but I know there are a few gals here and plenty at L&S who work out at home. I would recommend PowerBlocks in a heartbeat because they take up very little room and are adjustable, vs. having a ton of different sized dumbbells. I know Susanje works out at home. There are plenty of exercises that you can do at home just using a bench and dumbbells - start out with the ones in the book...another great book is Arnold Schwartenegger's New Encyclopedia of Modern Bodybuilding which has just about every exercise you can think of (and a few you probably didn't think of) both with machines and free weights. Check your local library - they may have it!

One of my goals for this challenge (my "Holiday Challenge") is to get off the Halloween-to-New-Years-who-gives-a-crap bacchanalia (sp?) of eating cookies, candies, etc. So far Halloween was no problem! The only real problem I can see happening is holiday baking, but if it **really** bothers me I will either just bake on Free Days or skip it altogether and let my sisters do all the cookie-baking this year. I mean, is it really worth it to me to have 5-10 pounds of cookie dough hanging from my butt?

Jim is constantly giving me compliments about how I look, and has been telling everyone in his department about my progress and BFL (now if I can only get him to do it as well...one of these days maybe...he eats BFL style at home since I keep a 'clean' kitchen these days). I feel so wonderful and I can really tell that my hips, thighs and abs are finally getting smaller! WOO HOO!

Well, gotta go - I have to take my group out to dinner tonight...but I'm staying CLEAN! Later!

For legs I do squats, sumo squats, single leg step-ups (on a stool...no room for a weight bench in my spare bedroom!), lunges, straight-leg deadlifts. There are lots of variations you can do just by changing the position of your feet. And if you want to add intensity without adding weight, SLOW DOWN and really pay attention to your form. It really works.

I've been using my old aerobic step as a makeshift bench for chest presses, flys, calf raises, etc., but just added a stability ball and am incorporating that as a bench substitute too.

I will need to invest in some heavier weights before too much longer. I'll probably get a set of Power Blocks as they don't take up as much room as dumbbells.

I like the convenience of working out at home and being able to roll out of bed, throw some clothes on and get started!

Marci

Actually I have been all week...

Not only am I in charge of organizing an important series of meetings (running back and forth across the street to our various buildings here) but (in case you didn't read it on L&S) my father went in for heart surgery on Tuesday (an angiogram).

I called him today and he sounded GREAT. Actually he was discharged on Wednesday. About 10 years ago he had triple-bypass surgery. According to what he told me (Dad was a medical student and an Army medic before becoming a chemist) triple bypass is not permanent - the artery walls will eventually clog up or break down over time...

My father is almost 70 years old, and every day is at his gym working out - he uses free weights and machines, as well as the treadmill, LifeCycle, and elliptical. He also goes for regular walks with Mom and their two dogs - and my Mom makes sure he eats right (lots of veggies and lean meats, etc.).

Anyway...his heart specialist told him that because he has been so active and living such a healthy lifestyle...his body built a whole new system of corolllary circulation (new arteries, capellaries, etc) to support his heart! If not for that, my Dad would have been in his grave years ago!

What a testament to the power of eating right and exercise!

Thank for the menu suggestions. I did my first workout today. I wasn't able to do as many reps as was indicated in the book but I feel I can work up to it. I feel pretty good about it and think I'll like it . I know I'm going to be sore tomorrow because the only form of exercise I'm use to is walking but I'm going to keep going untill it becomes second nature.

You guys are the best! Thanks loads!!!

Today was week 12 day 4 of Challenge 1. Brian and I planned out the whole week -- usually we have our workouts planned but just a general framework for the meals that we firm up each day. Brian is the major planner, not me, but it makes it easier to finish out the challenge! We're both getting just a little worn down, and looking forward to free week.

Mrs. Jim -- it was wonderful to hear that your father's lifestyle has contributed to the health of his heart. Best wishes to him and to your family!

Carrie

How many portions are there in a 1000 grams of glutamine? What is the suggested daily dose during a Challenge?

Your father's story is so inspiring! Since I'll be able to retire from my job at 55, I have a whole series of "fitness experiences" planned. I'm 47 now and intend to enjoy the next phase of my life by being active every day.

Have a great weekend all.

Did you buy the Labrada Glutamine in the tub? If so, there is a little blue scoop (well, it was a blue scoop in mine anyway) which I think equals about 1 1/2 teaspoons. Here's how I've been using it:

AM prior to workout - 1 scoop glutamine + 1 scoop creatine + 1 scoop Tang (as a carb carrier for the creatine) in 16 oz of water.

After workout - same as above

Evening before bedtime - 1 scoop glutamine in 16 oz water.

How many servings? Well the tub says 200 but mine has lasted for MONTHS. I'm just nearing the bottom of the one I bought midway through C1 and I'm currently in Week 3 of C3!

Take care all!

Hi everyone. I have been lurking & learning alot from you guys about BFL.

I've read the book a few times, but I have some basic questions about portions. As far as eggs, cottage cheese, and other "non-solid" foods, what do you use as a portion? 1 cup? Half?

I am looking forward to starting my 1st challenge soon Any advice you have would be great. Thanks

Ashley

I must have put it in my profile...

Everyone is asking me what I'm doing for my birthday. Well, I'm not going out to eat - my Free Day is tomorrow, and I'm sticking to it!

Did quads and hams today. My favorites! I have my riding lesson this morning then maybe I'll go to the mall, Nordstrom is having their half-yearly sale. (usually I don't buy anything tho).

And as usual on my birthday, money is tight so we may wait until next weekend (after payday) to celebrate...we spent too much money at the horse show last weekend and I bought like 3 months' worth of Myo Lite and another tub of glutamine.

Whew! Anyway, on to Ashley's question...

Tall Jen at www.leanandstrong.com calls cottage cheese and egg whites "fluffy" proteins - 8 egg whites or about 3/4 cup to 1 cup cottage cheese would equal one protein serving. As always, I strongly suggest spending some time surfing our archives here and at L&S' board for more info! Take care - I have to take a shower, then cut up carrots and apples for the horses!

Mrs Jim: Happy Birthday!!!!!!!!!!!!


have you looked into Power Blocks? I have been looking at them and do want one of the pro sets because they are expandable (I guess the sports set and personal sets are not). The cheapest one is 5-45 lbs (each hand) to begin with ($349). I'm thinking this would be enough for now. opinion?

Happy Birthday Mrs. Jim!!! And I was glad to hear the good news about your dad.

Carrie, congratulations on winding up your first challenge! Enjoy your free week and get some rest! Your body will appreciate it. How lucky you are to have your husband doing BFL with you. My boyfriend is very supportive of my efforts but his idea of a workout is washing the cars on the weekend and his eating habits are terrible! Wish I could get him to get on the program with me.

Have a great weekend everyone!

Marci