The grams per meal is dependant on your size and muscle mass but from what I have learnt about a lot of women between 20-25 grams of carbs and 20-30 of protein works well. Experiment with it a bit and see what works for YOUR body though, since everyone is different in some way.

Congrats on the 35lbs!! Any weight loss is hard and you should be proud of what you have already achieved.

Yes beans are a carb on BFL.... I think (I don't eat them) but just refer to page 83 of the book for the food list and if it isn't listed then check here with us and one of us should know!

I really admire Oprah - as hard as she has found it she still keeps perservering - and I respect that. 100 lbs is a fair whack of weight though so I will warn you it won't happen overnight! But you CAN do it, a lot us already have or are in the process. It took me personally 10 months to battle that 50lbs off - but at least I know it ain't coming back now!

With milk - I don't like the word forbidden at all. Nothing is forbidden on BFL just the timing is different. You can eat anything on a free day! But anyways like I said a lot of people stay away from milk entirely some have a little bit and some a lot. It's personal. FOR ME personally, I still have non-fat milk in my coffee (2-3 cups a day) but I refrain from it unless it's in a specific recipe, which is rare. I use water for protein powders etc as well. So the bottom line is it's your choice.

If you want motivation then you have come to the right place! Try lean and strong as well - www.leanandstrong.com
It's an awesome site and a lot of us post there as well.
Take care

JC

Had a few minutes to post before hopping into the shower after my cardio...

Ledom - so glad to see you here! JC gave you some really great info. Four words: GO BY THE BOOK. Palm/fist works well as far as most foods - but there are some foods (eggs and cottage cheese come to mind) that are 'fluffier' than palm/fist. In that case, count grams initially until you get a feel for it. And I also encourage you to post/lurk at Lean & Strong - I highly recommend Tall Jen's (TJ's) daily menu thread, which she posts each morning from Monday-Friday. You can post your daily menu there for her to critique and give some helpful tips - it's also great to read the thread and see what other folks are eating for menu ideas!

And don't worry about the 100 pounds. I know it seems insurmountable - I've been there myself - but you CAN do this! Again, go to Lean & Strong and browse through the Transformation Gallery for REAL PEOPLE. The thing about the photos in the book is that people tend to get very skeptical about the authenticity of them...if you ever get a chance to see the video "Body of Work" which is basically a documentary about the first transformation challenge that Bill Phillips organized, you'll see him discussing people who 'fake it'. Believe me, the photos are REAL, both in the book and the L&S Gallery - in particular check out Pam B's AMAZING transformation. She is inspring!

I EMPHATICALLY agree with JC regarding the bars. Most protein bars are loaded with crap. Actually I believe ALL protein bars are loaded with crap - not to mention the fact that they're QUITE expensive - especially for what you get. As for Clif Bars, for endurance athletes like Lance Armstrong, they're all well and good - that man chews through carbs like nobody's business - but if you're trying to burn fat and gain muscle - well, fergit about it (same goes for SlimFast bars and products which are basically sugar - which will make you hungrier and crave more sugar).

At L&S there was some lively debate regarding milk. I would STRONGLY suggest sticking to the list on page 83 of the book for the most part. There are lots of veggies and fruits not on the list that would be perfectly acceptable for BFL purposes. Milk is NOT on the list because it would be a carb - and if you look at the nutritional info for milk, you'll see that most of the carb grams are derived from sugar. In addition, milk has no fiber to keep you full and satisfied, so all in all that makes it a poor carb choice IMO. To get that good protein, stick with cottage cheese - check our Recipes thread for a great easy cottage cheesecake recipe - one of my favorite things for when I have a yen for something sweet!

I also admire Oprah, and hope that THIS TIME she's able to stick with it. I read the article this weekend and it appears that she's emphasizing weight training, although after thumbing through Bob Greene's latest book I'm surprised she is - he downplays its effectiveness by saying it's useful but not as 'important' as cardio. Stick around here for a bit, and you'll find that weights and nutrition are MORE important than cardio - as muscle burns fat 24/7 - although cardio does have its place. The first 12 weeks of BFL, you should concentrate on learning the program (including planning ahead for meals and workouts), eating clean, and putting intensity into both your weighttraining and cardio workouts!

Whew! now I MUST hop in the shower. More later!

Thanks for your reply.

I have been looking at the l&s site. How do I get to the transformation gallery and too tall jen's menu? (I did see her pic and she is amazing) I am a little lost over there as far as finding my way around.

No problem!

When you get to the L&S site - on the left frame click on the button labeled "Libraries & Pics". Some more buttons will drop down - there are actually two transformation galleries - one is archived and one is current. Feel free to look at both!

TJ's menu thread is on the Main Message board, but just to make things easier - here's the link to today's thread http://www.leanandstrong.net/cgi-bin...=347353#347353

Hello girls,

Ledom WELCOME!!!!! so nice to see you here... As you can see I have been here for a while now, and really enjoy it... I have done one 12 week Challenge did NOT loose weight on the LYING scale, but have lost INCHES...At the moment I am pretty stable and feel Great!!!!! AND that IS my reason to follow a healthy lifestyle....

The only thing I can add to JEC and Mrs.Jim's comment is THROW THE SCALE OUT!! Follow the program by the book and you WILL succeed....

Well I'm on lunch gotta go again......always in a rush it seems these days...

Hi Ledom - Sorry forgot to welcome you in my previous "pop in" post. Don't despair about the amount of weight - I have AT LEAST that much to lose too! And although I am not exactly focused right now these ladies are very inspirational.

I have to say one thing though - STAY AWAY FROM THE SCALE! I completed one BFL challenge and lost 1.5 pounds BUT people around me could see a huge difference. I let that darn scale determine my success and along with other happenings in my life, let myself go again. I regret that now - but that is one HUGE lesson I just wanted to pass on to you. That - and to let you know that you are not alone in the amount of weight you have to lose. The program works - besides the L&S galleries check out Bodychangers.com too - lots of inspirational stuff there too! Believe me I understand the overwhelming amount of time/work it seems to reach your goal but looking at these transformations makes me keep hope. Stick to body measurements and pictures and how it makes you feel.

Catch ya later!

Eagerly awaiting my NEW CPB coming this weekend...yeehaw!

Mel - I got so wrapped up in answering Ledom that I forgot to address your last post...Jim and I were in Canada last September on one of my business trips (stayed in Niagara-on-the-Lake - GORGEOUS little town) and we did go to the Falls. The Falls and parks were lovely but you are so right about the tackiness...I thought I was at Fisherman's Wharf in SF for a moment with all those wax museums and rides!

I've posted that "Rainbow Bridge" with the TIER (True Innocents Equine Rescue) link in the past. TIER is a wonderful group that I support as much as I can - if y'all have a few extra moments, read some of the 'success stories' on their website - they will touch your heart. One of my favorite stories is the one on Precious Gem http://www.tierrescue.org/PreciousGem.htm

I'm so glad you are enjoying Dave Draper's book! The chapter on menopause is short - but it's the most insightful thing I've read on the subject (and written by a GUY no less). I wish I can get my boss to read the book - maybe I'll loan it to her to read on our flight to London next month...

WOW - it never ceases to amaze me with you guys in the states and your issues with the scale. I can't believe the **** they put you through as a kids that makes it so painful for you as an adult. I remember Karen (MrsJim) telling me about her parents weighing her in like she lived at WW or something. That's amazing - I didn't even own a scale in our house and never stepped on one until I was about 16 yrs old at the gym.

I am so glad that I live in a country where it isn't such a big issue. I would hate to feel that way about something - like it controls me. Good on you girls for staying away from it! You don't need it to control your feelings about yourself - you are BETTER than that!

(getting off my soap box!)

JC

Hi Ledom: WELCOME!!! this is the BEST group on the internet!!!

woo hoo!!! Stick with us and you can do it!!!

Hi everyone!

I am still down for the count. Stayed home in bed today with soup and toast.

Mel: you are right, I do want to go to NY. This is a Texas firm with a New York office. I would need to practice in Dallas a year or two but with the debt I am in for school, that might be good. Go to Dallas, make good money with a low cost of living, pay off student loans and head to NYC with a much better financial profile than I would have right out of law school.
(MrsJim, isn't TJ in Dallas???????)

Dallas/NYC is very much on the table because (drumroll):

I GOT THE OFFER!!!!

I am very excited that even with my sickness they found me very impressive. So I am about as excited as a deathly ill person can be. Also, I rec'd a callback today from a Palo Alto firm and while I would prefer to do the Dallas/NYC thing, I am glad that I'm still getting some bites during interviewing season. it will be nice when this is over.

I appreciate everyone's kind thoughts. I MISS exercising (I was so into it before being felled by this thing) and I cannot wait to be back to it. I LOVE hearing about you all and your progress.

Thanks for being here,
Susan

Howdy everyone -- I finally got my machine at home set up so that I can log in here. Yeah!

Congrats Susan, on the offer! I worked at a law firm in Chicago right out of law school -- a type of corporate financial aid, because it allowed me to pay off my student loans in a few years (instead of 10). And that's when starting salaries were a paltry $70,000. But, I'm doing civil rights work right now -- less pay and still a lot of stress. But, everyone has their stressful days . . .

Ledom: Welcome aboard. I'm doing my first BFL challenge -- 4 more weeks to go. Before I shelved my scale (about a week ago), I had lost about 15 pounds. (I started out at 236 lbs, and would like to get down to about 150 -- so we're kinda in the same boat, weight-wise.) I had a slump a few weeks ago, but the great people on this thread inspired me to keep going -- and I feel much better doing so. Since I'm still a novice, I'm not really the best person to listen to, but . . . (you knew that was coming ), I use a little bit of milk (skim or 2%) in my coffee. I figured that I wasn't going to go coffee-free (although I've cut back on my consumption), and I hate it black. So even though the milk isn't on-plan, I figure I'm in this for the long haul, and need to find a way to continue living my life with little luxeries (e.g., coffee) while being 99% clean. I feel the same way about the protein/carb bars. I don't rely on them in general, but because I'm sometimes in court or in meetings, I take them with me when it would be too difficult for me to take other food. I've learned the hard way that I need to eat every 2-3 hours, or I go crazy. Hope this helps.

JEC: In addition to the terror of public weigh-ins during grade school (ugh -- I still have horrible memories of that), my friends and I were just reminscing (sp?) about another horrible, self-esteem-busting event at school -- the "President's Physical Fitness Test." Does anyone else remember this terrible day? At my school, we would sit around during gym everyday, doing nothing, and then have to -- out of the blue -- do this national fitness test. The test included a couple of things, including running a mile and, for girls, doing the dreaded "flex arm hang". Public humiliation at its finest. So, one of my friends (who's also been lifting weights) and I have agreed that we going to work hard over the next year so that we can try to do a flex arm hang. How's that for motivation!!!

Gotta go to bed now -- I have to drive 2 hours to spend 10 minutes in court, and then drive 2 hours back. But enough whining for now . . .

Peace, Mox

Well done Susan - CONGRATUALATIONS!!!!

Mox: we had to do a similar test in the military but it was a 1.5 mile run, sit ups, push up, shuttle run, flex test and the flexed arm hang. We had to hold ourselves up there with out chin above the bar for a minute. It was hard!! We had to practise a lot to pass that one.

JC

Mox: definitely would love to do civil rights work!!! Like you, I like the idea of paying off my student loans in a few years instead of 10.

I too use 1 percent milk in my 1 or 2 cups of coffee per day. Back in my first challenge I did the first cup in an MRP to avoid milk (made a "cappuccino" using MetRx classic vanilla and coffee and cinnamon and a pinch of vanilla jello pudding mix)

back to bed (breaking into a cold sweat being up and I have an interview in the morning. even though I have an offer i can't renege on on campus interviews. I had to cancel one on Thursday because i was so sick and career services was NOT happy with me. )

Thanks for the warm welcome Lana, thunderheart, susan, and mox. Lana, good to "see" you again.

Today went well. I didn't have trouble with the cardio and I'm not hungry. For some reason my home computer doesn't drop a list of links on the left when I go to the library on leanandstrong. I did manage to open up those photos at work though. You're right, they are inspiring. I am so into figuring out and learning the diet I have been spending a LOT of time on the computer. I copied some recipes today. I am looking forward to a day off when I am not so busy so I can read the book more closely. Like anything new, the learning curve seems pretty high at first. Thursday I have some extra time and plan to take some before pics and my measurements.

You know, I have been overweight so long that I don't even get upset that I have so much to lose. As long as I feel a little improvement I am on top of the world. Somehow I have forgotten to be uncomfortable with my weight, until I start gaining that is. I do feel every pound over the status quo.

We'll see how that lowerbody workout goes in the morning.

Once again thanks for your welcome and encouraging words. I look forward to getting to know you better. Mox, glad there is another relative newbie - I like the idea of a challenge confined to a specific period of time, makes it seem more manageable somehow.

Susan -- Congratulations on the job offer, and hope you're feeling better soon.

Ledom -- Welcome to BFL! I started over a year ago, and feel strong and healthy. I've lost a fair amount of fat, but still have a ways to go. Anyhow, this is the way we (my husband, Brian, does BFL with me) feel best eating and working out.

Hope everyone is doing great with C3FC. Brian and I started our version (Camp Team Tigger) at the same time, and it's helping a little to move us off our plateau.

Talk to you later!

Carrie

Hi ladies!
I'm glad to see that everyone is doing well and making such great progress!!

Susan--CONGRATULATIONS! That is so awesome. I think you've got a good plan down, make some money and then head to NYC. Although you shouldn't pass over Palo Alto, as it's lovely there, the weather's perfect, but probably more expensive than even NYC.

Welcome Ledom! BFL is really a great choice, and on this program there's so many ways to see progress other than the scale. You can count inches lost, strength and cardiovascular endurance gains, and flexibility, all of which helped me immensely during my first two challenges.

About milk--I have to admit that I drink milk pretty regularly, but only in a protein shake after weight workouts. When I did regular BFL, I didn't drink it at all. Now, though, my goals are a little different and I do drink it in those shakes, mainly because I want the simple sugars in the milk post-workout.

Also, don't be afraid of not getting enough calcium. When I first started BFL, I had to convince my mom over and over that as long as you're lifting weights, you're doing more good for your bone density than any amount of milk can do for you. There is some new research out that clearly establishes that the #1 way to prevent and treat osteoporosis is to perform regular weight bearing exercise (walking, running, LIFTING) to increase and preserve bone density. I still take a calcium supplement though, and keep in mind that caffeine and carbonated beverages do tend to leach calcium out of bones. I don't worry about it though, just keep it in the back of my mind.

Good to see you around, Carrie and Mox. Glad to hear things are going well!

I have to get ready for work...breakfast, get dressed, assemble meals for the morning. It's Open House and the preschool I work at tonight, so I'll be eating at strange times all day!

Have a GREAT day!!
Maggie