let me just add a few things.
In addition to a food/workout journal (There's an "official" 12-week transformation journal that EAS sells - I just use a regular ol' notebook but sometimes it helps to have something special to write in) I have found it incredibly helpful for years to keep a 'thoughts' journal. I keep a spiral bound journalbook on my nightstand in case I feel the need to write a few sentences. Many times when I feel like eating something 'unauthorized' when it's not my Free Day, I can quell that urge by writing in my book...sometimes about my workout, how GREAT I feel getting leaner, watching my muscles appear and the bodyfat disappear...or about work, my future, etc...my horseback riding...you get the picture! You'd be amazed at how much it helps.
SUPPORT is SO essential - I know I couldn't have gotten this far in my transformation (I'm still in awe!) without the folks at
www.LeanandStrong.com and of course right here at 3FC (of course many times that's part and parcel anyway - I can't wait til Susanje finishes law school so she has time to hang out at L&S again!
) If you're having problems with your menu - post over at Tall Jen's weekday menu thread there for critiquing - or ask here! Get a big ol' glass of water and hang out here for awhile...it really helps.
If you crave something before your Free Day (Saturday is always the worst for me -- esp when Jim has a gig and I'm home alone with Sparky - I still have to fight the urge to do some solo binging - ingrained since childhood I guess) a good idea is to WRITE IT DOWN. After all, the store will NOT run out of Peppermint Patties, Snickers bars, or Ben & Jerry's before your Free Day. Any time you crave something, write it down on a Post-It note, or a whiteboard, whereever - put it somewhere like your fridge door or bulletin board - and then you'll remember to buy it on Free Day when you can REALLY enjoy it. Something that also helps me is to remember that there is ALWAYS less than a week before the next Free Day. My past history on Free Days is that the day after I am suffering from a "Free Day hangover" so on Monday I can't WAIT to get back to clean eating! Usually I don't start thinking about Free Day again until Thursday or Friday...
Just tell yourself...the candy will still be there on Free Day. If not, you can always buy what you want...and eat it without GUILT.
Like Susan and Carly both said - the Myoplex Lite shakes help with those sugar/sweet cravings IMMENSELY. My fave of course is Cappuchino Ice Myo Lite with FF/SF butterscotch pudding mix added! It comes out nice and thick - the more you blend the Myo Lite, the thicker and creamier it becomes. I'd LOVE to get a Vitamix blender and make a 'ice-cream' consistency Myo Lite...it would almost be worth the $400!
I also PLAN AHEAD. The key to success in BFL (or just about anything for that matter!) is PLANNING. Every evening, I write down what my workout is going to be and review my menu for the next day. Giving yourself (non-food) rewards is a great motivator too. I actually just bought myself two new outfits for my Miami trip and also as a reward! Workout clothes are also a great 'reward' type present for yourself and if you go somewhere such as Target or Sportmart you can often find them on sale!
Whew!
Just had to say I was doing chest and triceps today at the gym...during incline bench presses, I noticed that my arms were looking really BUFF. Like Pam's arms in the Energy article (pg 124). I am NOT kidding. Can't wait to see my quads start poppin' out!