Body for Life #48
 

Hi everyone!

How are we doing midweek? I'm doing okay. I too put a daily walk back into my program. My daughter is back on track so we are walking to school as soon as I finish posting this! I love walking once I get to do it.

MrsJim: can you explain your supersets? How many reps? Is it 15/15 of two different exercises?

How is everyone doing???????????????
Susan

Supersets...
 

Hi Susan. Wow, a new thread already! We are smokin'!!!

With supersets, well, the reps really depend on the exercise. Sometimes I'll do the 15/12/10/8 routine, sometimes I'll add a drop set of 12 reps to the end if I feel up to it. For legs I usually do two sets of 15 or 12 reps. Actually I did legs today as follows:

Superset - Seated leg curls/leg extensions - 15 reps each @ 55#; 15 reps each @ 65#; 11 reps each @70#.

Superset - Back squat in cage(weight listed does not include bar)/Lunges on Smith machine: 15 reps of squats @120# followed by 15 reps each side lunges @ 100#; 12 reps squats @140# and 12 reps each side lunges @120#.

Superset - Dumbbell straight-leg deadlifts/Alternating lunges (DB weights shown are the amount in each hand): 15 reps Deadlifts @ 35#; 15 reps lunges @27.5#; 12 reps deadlifts @37.5#; 12 reps lunges @30#

Superset - Leg Press squats/leg press calves: 18 reps each @270#; 15 reps each @360#; 12 reps each @450#; 11 reps each @500#. (I also changed my foot position for each set).

Finished off with two sets each of 30 reps - pelvic tilts and inner thigh squeezes using the Swiss ball (45 cm). Then lots of stretching and I'm outta there ;)

Later everyone!

hi all
 

good morning ladies (well it is here anyway:) )

Did my LBWO last night and got to 220lbs on the quad press. I'm pretty happy about that for only my second time, but The weight of it pressing me down into the "seat" actually hurt my lower back. (I have problems with my tail bone hurting when I lie on the floor etc)

My car is in the shop at the moment so I missed my cardio the day before - and I'm not sure about today - I might just have to go for a walk to make sure I get something in.

My husband and I both missed workouts (not by choice) and last night we were both desperate to get to the gym and workout! so strange! Our bodies were hungry for it - I like that feeling.:jig:

Anyway I must run - catch you all later.
Carly

Hi Everyone!
 

Well as mentioned before I'm in the final 4 week stretch of C1 .

I changed up my routine this past week and today I did my LBWO. I just finished a 4wk routine of DBsquats for my quads with a final 12 of leg extensions.

I'm now back to leg extensions with a final 12 of squats. It was tough going (I've increased my max weight from 15lbs at W1 to 65lbs now!). I think the squats had alot to do with that. Anyway the leg extensions don't give me the same kind of sore feeling after (never thought I'd miss that) and I don't pour sweat like I do when I do squats. I'm wondering if I should go back to the squats for the final 4 weeks or is it better to change your routine? Or are leg extensions just a different beast? The same seems to hold true for the lying leg curls (hammies) and the DB deadlifts.

Any advice?:?:

Falling down tired!
 

Well, that's how I'm doing. Seems like rest week didn't really affect the amount of weight I can lift, but it sure zapped my endurance. Each day I come home from the gym like a zombie, not quite sure how I managed driving.

MrsJim- Thanks for the leg routine. I need to change mine. Maybe I'll try yours next time. Do you work calves the same day as quads and hams?

Thunderheart- I always keep squats in my LBWO routine, both "regular" squats and hack squats. I may drop out the hack squats for a few weeks to add more lunges, but the regular squats do so much for me that I'd never drop them out. you can change them with foot position to hit different parts of your quads. Just MHO!

Carps- maybe putting a towel behind the small of your back would help take the pressure off your tailbone when doing leg presses. I don't have problems with the leg press, but need to do that with lying squats. Worth a try....

mel

Thanks Mel
 

I should have mentioned that I work out at home - can you do those hack squats at home? I thought there was a machine for that. I also changed them because my right knee was giving me problems, but maybe if I switch my foot position this might help.

One more thing. I need new shoes soon. I currently wear New Balance anti-pronation shoes and insert my othotics in them. I've heard you girls talk about Saucony's (sp?). Do you know if they make them in anti-pronation?

Full of questions today eh?

Shoes and hack squats
 

Thunderheart- There is a way to do hack squats with a free bar, but I never could get it right, just kept bumping my butt! Definitly not the same as with the machine. I don't know about who makes what kind of sho, but if you look at www.roadrunnersports.com, you should be able to get your questions answered. You might not want to buy on=line, but you'll know what to go look for.

mel

Mel - Generally I work calves the same day I work shoulders and abs. Those sets of calves on the leg press are just a 'throw in'. My calves can take a LOT of punishment without getting sore - my calf workout on shoulder/ab/calf days right now is as follows:

Rotary Calf Machine - 2 sets of 20 reps @ 90#
2 sets of 15 reps @ 125#

Seated Calf Machine - 1 set of 20 @ 90# (not my favorite exercise because of that pad on top of my thighs...)

Standing Calf Machine - 2 sets of 20 @ 240#; 3 sets of 15 @ 340#

I try to spend a lot of time in the 'heels down' position since I think it makes me a better rider (English horseback riding that is). The calf muscles are very important in giving the horse aids (signals) and my heels have a tendency to drift up a bit in the stirrups...

Thunderheart - I do the same as Mel as far as squats - they're ALWAYS in my routine - I just position my feet differently each time I change routines...

You know, I had this feeling that I should keep the squats. Now on to another question. How do you place your feet in a different position? Are they supposed to be wider or at a different angle? The four weeks I just finished, I had them shoulder width apart and at a slight angle outward. Come to think of it, I remember checking out that link that you gave MrsJim - KristaSmash? I remember her saying something about how women should stand wider because of our hips - my hips are definitely wide! Maybe that's what is bothering my knee.

I think I'll go back and check out that link but feel free to comment. By the way, she bears a strong resemblance to Juliette Lewis - don't ya think?

Thanks for the link on the shoes Mel! I think I'm done with questions for today - thanks so much for your help!

According to Arnold...
 

From "The New Encyclopedia of Modern Bodybuilding" (BTW - I highly recommend purchasing this to ALL BFLers and folk interested in weightlifting - the advice generally fits men AND women).

hi all
 

did a great cardio today - I love that feeling when you start to think that you can't possibly carry on, like the last 10 seconds of your 10 intensity minute and you just want to stop, but you somehow manage to push through, and before you know it the 20 mintues is up. I consider that a personal victory of strong inner character over outer (weak & complaining) flesh. :angel:

Anyway - I am really enjoying this thread, I love learning about weights and stuff - although I have no idea what any of those other squats styles are???

Mel - what are lying squats - are they similar to the quad press? - I will try putting my towell behind my lower back next time. Can;t wait to get to the gym tomorrow for my upper body - now that I have ventured to th barbell bench press I LOVE it. Makes me feel strong.

Well i got my car back from the shop and $700.00 later I'm thinking I better go and some more work!!!

byeeeee
Carly

Lying squats
 

Carps- I don't do these much anymore, but for what its worth, you need a smith rack for lying squats. Put a pad on the floor, lower and rack the bar at about the length of you arms off the floor. Lie down, put your feet shoulder width apart on the bar, twist it off the rack with your hands, and start pushing it up and down with your feet. I'm not sure what these do for you that other squats don't, and they give me a backache, plus I just feel silly. But the PT I used a couple of times when I was getting started showed them to me. He's a big proponent of varying your routine alot so you don't get bored.

I'm REALLY sore- never used glutamine during C1 but am reconsidering if this keeps up for more than another week. Hopefully it's just the effects of a week off!

MrsJim- I'm (lightening striking) NOT following the book to a T this challenge. I think I was overtraining whatever body parts got worked twice a week, and started having joint and tendonitis problems towards the end of C1. What do you think of this schedule:

Monday: quads, hams, calves, quickie abs
Tuesday: bi's, tri's, abs (cardio in am)
Wednesday: back, rear delts, quickie abs
Thursday: cardio
Friday: chest, shoulder front and lateral, calves
Saturday: cardio, abs

Abs and calves seem to be able to take more abuse. Think this rotation makes sense? Thanks for your input. Of course, eating is by the book!

mel

Sounds like everyone is doing great!!!!

I had a really good LBWO this morning. My legs were a little weak afterward, but I am feeling great. Meal planning has been easy this week and I am going to do some cooking this weekend so I will be ready for the next week.

What kinds of exercise do all of you do for your abs?

Susan E.

ya know what? I have really gotten used to reading over all these posts, and it is a total bummer when the net is just SOOOOOO slow that i dont have the patience to wait for it to load up the browser! (the ISP is still on the blink!) I read thru your anwers about my shoe question, thanks so much. i will be in search of those Sauconys when i fly north. here on the island everything is last years model, and runs at least 30 if not 70 percent higher in price...one good thing about that though and it really applies...I will have to wait to buy new clothes and that is fantastic since nothing i own fits me anymore and i am hoping to go down a bit more before July when i head up to the States...

I saw those fantastic pictures of MrsJim in FL and read every ones numbers and it got me thinking so i spent nearly all of tuesday afternoon tearing up my closet and extra totes of clothing to see where i stood. The outcome? THe only thing other than a few tank tops and STRETCH jeans in a small size 9 that fit me still , is a pair of jean shorts i got at THE GAP two years ago when i was up in CA visiting my sis. i bought them since they were only 4.99 but even then i knew they were a bit snug...plus they are that short short thing that i figured my DH would laugh at but they gave me a goal. so? Now they fit, and are actually a bit loose...well, they fit nice actually.

LUcky for me stretch jeans are popular here, and last year when i was working as decorator for a juniors clothing store i bought me a few pairs. they are size 7 and 9 but since they are stretch, they still work. all my 8 and 10 gap jeans are swimming on me, and in a way that is sad since they are a lot of money to just dump. I decided to be a good samaritan and delivered most of them to my needy neighbors here, since they are not likely to ever have the funds to buy such clothes since imported stuff is really costly down here. anyway, i am just so thrilled that i found this forum, and this program, and i really feel like i am getting the body i wanted for life! I am so greatful! (I know i say that everytime, but i really mean it.)

One last thing. i know that granola is a no-no for anysort of regular consumption due to the high fats, but it happens to be one of my favorite things to eat. And so i decided to see what i could do to make it more healthy and help it fit the BFL program...I did the following...I took 1.5 cups of rolled oats, and mixed them with 1 cup of oats that i ground up to make oat flour by using the blender. I dashed in a teaspoon or two of cinnnamon, a bit of stevia powder-you could use splenda, a teaspoon of vanilla and dribbled in enough water to make it all stick together into a dry batter. i crumbeled it into a dry glass baking dish and baked it for like an hour or two on a low setting say 300 or so. i checked on it ever so often to stir it and kept it in the oven till it was all brown and golden and crunchy. after it cooled you can eat it like granola. it goes great in a shake or sprinked on veggy saleds. i am not sure of its nutritional breakdown, but i do have to combine it with protein of course to have it make a whole meal. hope that helps, and sorry i was sooooooo longwinded today!
=^..^=

Mew - ain't it great when you go through your closet and things are TOO BIG?!? I love it! :D In fact I have to get another Salvation Army bag together for more stuff that is way too big on me now or that I just don't ever see myself wearing again. Jim too.

You might want to post that 'granola' recipe on L&S's main board to see what kind of feedback you get. Looks OK to me but I'd want Tall Jen's input on it first.

Mel - Your workout looks okay to me - I'm more a fan of NOT doing biceps and triceps on the same day though. But one thing I've learned over the past almost-year is that there are NO absolutes in training routines!

As soon as we settle up with the tax man on 15 April, I am going to buy a few more Miami-style clothes. I really love that tropicool look! A great site for activewear is www.venusswimwear.com - not only a good place for bikinis and swimsuits but some terrific shorts, shirts, skirts, etc as well.

We got a lovely surprise in the mail yesterday - Jim's mother, whom I love dearly (she is exactly like my own mother - they are really into their church, love the same books, etc.) sent a box of old photos from Jim's school days, including pix of his dad. Since Jim's father died of leukemia back when Jim was in high school, I never got to meet him :( and always wanted to see what he looked like. I can definitely see traces of Jim in his father's pictures but Jim does take after his mom's side a bit more - did I ever mention that Jim is a distant relative of the actor Barry Bostwick on his mom's side?

Anyway, the photos of Jim from high school were just too funny, he had long frizzy blond hair (kind of Robert Plant-like though not nearly so long), the thing that struck me the most was how LEAN he was in the photos...he's still a stud :cool: today but he would look SO FINE if he got rid of the gut and love handles - hopefully one day he'll decide to do BFL! Hope hope hope...

Thanks MrsJim
 

MrsJim - you are a WEALTH of information! I really do appreciate the time and effort you take to provide the information that you do. Are you sure that there isn't a librarian inside of you screaming to get out?

I copied out the info from the Bodybuilding Encyclopedia and I'm going to look for it at the library as well.

I just have to share something with you all that I noticed last night. I was lying on the couch watching TV and when I lifted up my leg to do a stretch I couldn't believe what I saw! Even though my flab was hanging off my hammies - I could see definite muscle along the top. I called for my husband to come and look and he was shocked (Actually he said he might want to give that BFL a try). I don't know what the individual muscles are called but you could actually see curvatures on the top of my thigh and they are rock hard! Of course nothing can be seen when I'm standing because all of the fat redistributes itself.

After seeing this I am sooo excited. I know that I am building some serious muscle. Now I know I have to keep those squats in the routine! I can't wait for the day that my bodyfat catches up to those muscles - it's a way off but now I know that there is something there to unwrap!

Thunderheart - go to Amazon - here's the link http://www.amazon.com/exec/obidos/AS...209528-6924064 - right now you can get a new copy in paperback of Arnold's book for $17.50 or used for less than $15! A small price to pay for a wealth of info.

Actually I do spend lots of time in the library! How'd you guess?

I can relate to what you said about noticing muscle popping out. It's also great when others notice and make positive comments - and I betcha you'll be hearing those right quick - if you haven't already! :cool:

Books
 

Thanks for the Amazon link MrsJim, I've been meaning to order Arnold for a while. Also ordered Dave Draper's Brother Iron, Sister Steel. Should be some motivation!

mel

Thank you for the link ! As soon as I get some money, I'm going to buy it as well. I just paid my first month's rent on my NYC apt ($2300) for this summer AND my CA mortgage is due. OUCH. If I could eat Ramen, I would! :lol:

Other than the large chunk of change that left my bank acct, today was a BANNER day. I am REALLY keeping self-promises. I'm always so tired that it can be easy to blow something off especially like a morning walk that is not part of BFL. But I have promised myself I would walk every morning that I don't have to be out at 6 am.

But I was SO tired this morning and I thought about just driving her to school but I didn't. I walked my daughter to school and it was a very nice walk. I knew I had to make some food as I was running out of steel cut oats concoption, chicken and rice (I try to always have some on hand).

I came home and had an MRP and made my oatmeal concoption but instead of putting in raw egg beaters and eggs, I whisked them around and added splenda and while the steel cut oats were cooking and popped it in the oven to make an egg custardy thing. After they got a little dense but not custardy yet, I folded in the steel cut oats and continued cooking, so it's more custardy now. I think that the timing is everything and I have to work at it but it tastes really good. I added some vanilla to the egg custard and then more splenda to the oatmeal and lots of cinnamon and it tastes good. I also measured it out and it's 100 grams of oats and I add 100 grams of protein (I think I added 3/4 tall carton of egg beaters, 2 real eggs and 1 scoop of protein powder). So the whole thing is 200, which is 5 days worth of breakfasts. That works.

I baked some chicken and threw some rice in the rice cooker. I added some garlic and other spices. When the food was done, I wrapped it up and then and shot out the door to the gym and did a killer leg workout. This is what I've been trying to accomplish for weeks now and I give out somewhere along the line. For a warm up I did the hip/thigh sled (sorta like a leg press but has a weight stack). 15 x 3 (change toe position) then change the weight and do 15 x 3, then another. Move onto the squat rack and do 12, 10, 8, 6, 12 with seated leg curl for the high point of 12. Then leg extensions for 12, 10, 8, 6, 12 with lunges as the high point for 12. Abductor machine for 5 sets of 12, then adductor machine for 5 sets of 12. Top off with vertical leg press. 130 lbs 15 reps 3 different postions then 15 reps 3 different positions on the calf bar.

YEOW.

I went to do abs after this and my legs were SHAKING. I have had this routine planned for the past few weeks and can never get all the way through it. I got close a few weeks ago but I was doing seated leg curl for the main exercise and squat for the high point. It depends on how crowded the gym is. Most days it is very hard to get close to the squat rack.

So I did my abs with shaking legs. I did 45 crunches and 45 reverse crunches. I pushed out some minutes on the stationery bike (about 4) and did some stretches. If I had had my bathing suit, I would have gone in the pool. It was that kind of day.

I thought about going to just go home and go to sleep but I had to buy food and EAT something. I went to the grocery store AND was able to drop off my dry cleaning and go to the bank and the postoffice. Those might seem like normal things but I am always too busy or too tired to do this.

I came home and ate chicken, brown rice and broccoli. Yummy. Now I'm going to relax in a jacuzzi and watch some TV before going to bed. (Can you tell my paper is DONE?????????)

I woke up with a list and I KEPT to it. Not only that, but in the morning I also stripped my bed and washed the sheets. My list has to include both exercise and non exercise otherwise I'll forego one for the other. :nono:

I feel so much better when I do things THIS way!!! :)

Thanks for listening to me blather.
Susan

OMG!
 

Susanje - I am actually tired just reading your post! what a huge effort! well done girl - you rock!!!!:eek:

I know what you mean about self promises - I am only just beginning to realise the power of them - and sometimes my self promise for the day is to just go to the bank and the post office! I know that sounds ridiculous but I am very good at putting those little jobs off until I end up with a LOT of undone tasks! getting those small things done gives me freedom to concentrate on the big things. (and keeps my husband happy :lol: )

well GREAT UBWO today - Now that I am using the bench press - I feel like I'm venturing into the real world of weight lifting, instead of just puddling around. I'm also starting to cross the "I care too much what everybody else thinks" abyss. I know I'm not gorgeous in the gym, but I just focus inward and picture the future me - and carry on for all I'm worth!

now a confession - I have not been working my shoulders as a separate exercise. It started out as being because I just hated working them, and then I added "my UBWO is soo long" to the excuse list - and "but they get worked with all the others" is a popular one as well - And so now I just don't work them. :nono:
Bad, Bad girl!!!

Well I need to get ready - have a gig tonight (and a sore throat - hope I last the four hours of singing!!)

See ya
Carly:wave:

Morning all!
 

Susanje - all that AND law school too?!? Whew!!

I'm tired just thinking of my plans for this weekend - which include doing a bit more 'spring cleaning' - meaning getting some old clothes and stuff over to Goodwill. We also have a chair that we kind of want to get rid of. It's in pretty good condition but you'd be amazed at how incredibly picky Goodwill and Salvation Army are about what they take. I suppose the days of disabled people refurbishing furniture like in the old TV commercials are a thing of the past (there's a small seam rip in the seat cushion - I'd fix it but we just have no room for the chair in our place right now - I'm using it as a 'valet' which means I toss all my clothes on it...)

I actually did shoulders/calves/abs today...I enjoy doing shoulders - it's the back workout I don't enjoy all that much, but I do it (I think it's because I can't actually SEE my back when I'm working it!).

Here's my workout today:

Superset: Arnold Presses/Front DB Raises: 15 reps@10#; [email protected]#; 10@15#; [email protected]#; 7@20# (actually dropped back to 17.5 for that last set of front raises).

Superset: Incline Lateral Raises (Sit on an incline bench and let your arms hang straight down (perpendicular to the floor) and do regular lateral raises)/Reverse Incline Lat Raises (where you sit face down on the incline bench): [email protected]#; 12@10#; [email protected]; 8@15#

Rotator Cuff - 2 sets of 20 reps/10#

Rotary Calf Plate Loaded Machine: 20 reps@90#; 15@115#; 13@115#; 10@140# (I change my foot position with each set).

Seated Calf Plate Loaded Machine: 18 reps @ 90# (don't really enjoy doing these as the pad hurts my thighs - I'll probably switch to the calf sled next time).

Standing Calf Raises: 20@240#; 20@260#; 18@280#; 15@340#; 15@360#

two sets each of the following ab exercises:

Decline Bench crunches
Ball Leg Lift crunches
Bicycle crunches
oblique crunches
Bench knee-up with 5# DB

Hey Carly - Jim's band has a corporate gig coming up this month at the Fairmont Hotel in San Francisco - a great venue...right on top of Nob Hill (next to the cable car line). The guys are guaranteed $300 each for three hours of playing...we're hoping that this means more corporate/private gigs as that's where the real $ is...and he's got to pay off that equipment!

I'm not sure I can face knowing...
 

what a bicycle crunch is. But by the time Mrs.Jim gets a chance to post back, I'll be ready.

Here's my routine for C2, W1:

Monday - chest, tris, back
Tuesday - cardio, bis, abs
Wednesday- legs
Thursday- cardio, shoulders, calves
Friday - repeat Monday
and so forth.

By the way, I am a
librarian at a major state university. One of my sidelines is helping patrons research health topics online.

Like Susanje I slogged through an exhausting new leg routine on Wednesday that I thought had crippled me. But due to glutamine I was back for more!

Have a great weekend everyone. After a binge episode in March, I added a personal promise to avoid mindless eating (even on Free Day) for the next 89 days. so far I've gotten through 10 of them.

mmm.... steak!
 

I know its not the most normal thing to eat for breakfast - but I simply could not face another plate of scrambled egg whites, so it was steak and an apple this morning - My mother would have a coniption!! :lol:

you guys will be proud of me - yes - mrs squatphobia actually got the gym owner to show her the correct form for squats so she can do them in her next LBWO!! :strong:
This is kind of embarrasing but my stomach does get in the way a bit - but I really love the way they work my legs.
One thing I noticed though, is that my heels kept wanting to come off the ground slightly and for some reason I was doing a little bounce at the bottom. I think I will have another go without weights just to get my form correct. It takes a bit of practice to stick that bum out - we are so 'programmed' to keeping a straight back and keeping our buts tucked in.

Its like my singing students = part of singing correctly is diaphragm breathing which means your stomach has to go in and out as you breath, but a lot of ladies really struggle because they have been taught to hold their tummies in all the time!

Mrs Jim - I love those corporate gigs! tell Jim that if he wants to earn REALLY big money - he should get a job on a cruise ship. Entertainers earn HUGE money and get to travel at the same time - our band is looking into it at the moment.
I don't know about bass players, but last night I had to sing and dance for four hours - and I truly feel like I had a total body workout - it was awesome. AND - I noticed that I was a lot more energetic and less self concious on stage - thats a big step for me!

well the inlaws are coming over today - so I better run - catch you later. Carly

Carly - The only problem with Jim doing a cruise ship gig would be taking time off work, but I guess if it was one of those short cruises it would be okay - and I could go with him! I've always wanted to do a cruise. Have you seen his website at www.the-sun-kings.com yet?

Right now he's in his studio practicing - even though he's in a Beatles cover band, he loves playing other stuff - in a Squeeze mode at the moment (remember them?). He's got one of his acoustic guitars out and is playing "Annie Get Your Gun" which is our favorite Squeeze song! Love it :cool:

Actually I don't believe I ever mentioned this. But I used to sing a bit as well, even though I am far from professional. In fact that is how I met Jim - at a musician's jam night in San Leandro. I got into it by doing karaoke with my first husband (by the time we broke up that was all we had in common) and got to the point where I won "Best Female Rock" at the Northern California Karaoke Music Awards (I sang "Whole Lotta Love" :lol: ) in 1993. But I had to get out of that scene as it is VERY cliquey and actually got very boring to me as well. Now, of course, I can't stay up past 9 or 9:30 pm so I don't go out much anymore! Oh well - I had my time of being foot loose and fancy free and I don't miss it much actually!

I just got back from the doctor's office from my annual appointment/Pap smear/etc. He was VERY impressed as he had not seen me since March 2001 (pre-BFL). I've been going to Dr. K since 1987 - so he has seen me at my heaviest...he went through my record and was so impressed, that I have actually lost 30 pounds of scale weight since 1999 (I ballooned up to 180 six months after my wedding - I was around 162 in my wedding photos BTW). Of course I HAD to do a bicep flex - he was MOST impressed...along with my resting pulse rate (around 50) and very good blood pressure!

Speaking of bicycle crunches (or the bicycle maneuver as it's also called) I just ran into an article about the best and worst ab exercises and the bike maneuver is RIGHT ON THE TOP. If done right you'll feel why... http://sportsmedicine.about.com/libr.../aa020402a.htm

Here's a link on how to do the top exercises correctly: http://www.acefitness.org/updateable....cfm?pageID=51

Interesting, no?

Maybe Jim could play Cool for Cats for Sparky! :lol:

The bicycle crunch is one of the first exercises I ever did....back in GRAMMAR SCHOOL! I always associate it with jumping jacks and that sort of gym thing. Funny how it's actually effective! Jumping jacks probably are too!

As for me, I had a long day at Admitted Students Day at school. I was representing the older students (over 30) group since our law school is over 16% over the age of 30 (pretty good numbers for a top 10 law school). The "traditional" thing is to have candy and goodies at your table to entice people to stop by and chat. I brought girl scout cookies (a big hit) and everyone had candy at their information tables, there was a lot of food including pizza and every appetizer in the world and all of that.

I had protein powder and frozen fruit blended before I left home and then right before I had to start tabling at noon I had chicken and brown rice that I made yesterday so that I wouldn't be tempted to eat the goodies. I didn't eat any of it through the afternoon even though it was under my nose for 4 hours....but toward evening when I was getting famished, I did have some sauteed lemon pepper shrimp and rice and green beans for dinner...all schezuan style so there might have been oil but I was starving...standing by all that food all day didn't help. I should have brought more food to school but I thought that dinner was going to have more healthy choices. I might have gone a little off plan but who can tell? Anyway, it was one dinner and I didn't overdo it. I came home and had an MRP. I might be a meal off today. Since I've been doing BFL a while I don't always do a sixth meal, in fact most days I only eat 5, but I really hate when I get so far off I'm not sure how many meals I've had. I don't know whether or not to count the chinese food as two meals since it was a full plate full and not BFL portions. grrrrrrrr.

I just got a netrition package and I'm psyched. Little things mean a lot. :lol:

Hope everyone is doing okay!!
Susan

Checking in during free week
 

and definitely ready to get back into BFL! Seeing all of your workouts makes me anxious to get back to the gym.

As always, eating has been a challenge this week. I've always been an "on or off diet" person -- lost 50 or so pounds to get to goal on Weight Watchers at least three times, maintaining the loss for about two weeks! I planned to keep my eating pretty clean most days -- but so far have had only one decent eating day.

I'm psyched for two better days before starting next challenge, though. Then once the challenge starts, it will go well again.

Thanks to all of you for the inspiration to get back in gear and minimize the damage!

Carrie

Carrie,

I hear you. I hated free week. I ate clean for the first 3 days and even went to the gym but folks on L&S told me I really needed to rest after the 12 weeks and stay out of the gym. I started eating some forbidden foods on Day 4 and was a bloated mess by Day 7. Once I started eating, I couldn't stop. I became obsessed with food and all the wrong kinds. When I am doing BFL I am not thinking about food. When I am not doing BFL I think about food all the time.

It is so nice to eat the way I eat these days. Food is fuel and I eat every few hours to nourish my body. Without the sugar and fat I have no cravings and the balance of protein and carbs gives my body just what it needs/wants. Free Week=YUCCH. I am planning my challenge to end the week I move east for the summer. I figure I will be busy and need a few days to get settled and find a gym (I already found one but I want to visit first) and I have to have my hometown food when I arrive --bagels, pizza, Sabretts and egg creams. :) The reason I'm planning exactly what to eat and when is because I do NOT want to repeat last years mindless inhaling of every thing that isn't nailed down. I get ill just thinking of it!

As a person who struggles with cardio I am proud to report that I did 20 minutes of HIIT this morning and hit 9s and 10s on almost every sprint interval (well I warmed up for about 4 mintues and cooled down for about 2 so it was about 14 minutes of high intensity training). I am telling you, these shoes are miraculous.

I am eating my Free Meal tonight as I have a social function to go to and doing YOGA and LBWO in the morning.

I'm still feeling "WIDE" but trying to concentrate on the end goal and not the wide feeling. :)

off to study,
Susan

I just wanted to add something. I bought a giant container of Isopure Protein powder strawberry flavor from netrition. One scoop is 25 grams of protein and no carbs. So you can add your own carbs. This afternoon I added about 15 frozen strawberries and half the water of a usual MRP and it came out like a strawberry slush or strawberry dacquiri without the alcohol. Very yummy and will be a refreshing summer drink.

It is also cost saving. A container is 39.99 and if you only use one scoop per meal there are 44 servings which makes it less than a dollar a meal.

FWIW,
Susan

food hangover
 

hi all,

yesterday my inlaws came over and I cooked a good meal - that we could just have a smaller portion of, but then I ate the dessert as well, and a piece of garlic bread (I LOVE that stuff), and then a little easter egg, and then another - and then this morning I woke up feeling DISGUSTING - Like I had a food hangover - WHAT THE **** WAS I THINKING????? - I know... the :devil: made me do it! yes thats right - it can't possibly be my fault, after all I would never treat my body that way would I, I mean I love myself, and respect my body, don't I?....

Man those old habits die hard!

Going to go for a long walk today - should go the gym and do some cardio, but I want to get out in the crisp autumn air and breath deeply, and have a good think about stuff.

catch you all later
Carly

Carly - don't sweat it - learn and move on...we've all made those mistakes...

BTW, was it a real EGG easter egg or a candy one, such as Cadburys? just curious. Actually I can't stand those Cadbury eggs, although just about everyone I know loves 'em. My candy of choice is SEES. In my mind even Godiva doesn't touch it! (you can check it out at www.seescandies.com - it is THE BEST - I gotta say right here that one of the GREAT things about BFL and Free Day once a week is being able to seriously discuss stuff like chocolate candy without it being totally wishful thinking... :cool: )

I forget too that it's coming winter where you live. Even though it's been a week since returning from Miami, I still miss the sun and excitement and the turquoise blue water of Miami Beach. Jim and I are already planning on going again next year - hopefully there will be a meeting which means we can fly for free and stay most of the time for free - but instead of Miami my group might do Brazil next year...sounds like fun...Rio is supposed to be wonderful!

Susan - does Isopure taste as yummy as MetRx Pure Protein? Curious...Myo Lite Cap Ice is still my favorite but on Pam's comp diet (this next week is my last week but I'm going to start over - my plans now are to do a competition later in the summer so I have a chance to burn off more bodyfat - and I also want to SEE a live comp from beginning to end, the next one is the May 4th one in SF) I only get 1-4 Myo Lites a week! but I really like the egg white and oatmeal breakfasts though.

I'm so excited!!! Did I mention that JIM now wants me to watch his diet?? Right now he's having a nice salad with turkey breast that I made him at Draegers. Of course at work he has his 'girls' who love to give him treats - can't control that...but this morning he had Cream of Wheat and eggs for breakfast and that held him for HOURS.

I had such a great horseback riding lesson today...after two weeks hiatus, it felt so good to get back on Butch and canter around the ring. Dee Dee (my trainer) got a new horse in the stable while I was away. His name is Stormin' Norman and he is a beautiful 5 year old dapple-grey Arabian gelding of Russian decent. His previous owners mistreated him so he doesn't entirely trust humans - he has a great deal of spirit though. He has now become Jim's new favorite in the barn - he tends to gravitate towards mistreated and abused animals - and Dee Dee is encouraging us to spend a lot of time with him, to earn his trust. I can't wait till the day when I have my own horse though!

Time for me to have my meal #4...

MrsJim,

I use the Met Rx Butter Cream Pure Protein and it is a very different taste than the Strawberry Isopure but the Strawberry Isopure is good for a berry drink. Both are very good but in very different ways. One scoop of Isopure is very "light" so it's different than the butter creamy thickness of the Met Rx Protein. I don't know if that makes any sense or not. I would say it depends on what your mood is at the time...a vanilla shake type drink or a fruit smoothie type drink.

Can you not have any MRPs or just no Myo or just protein powder or what? I'm curious...also, the reason why. I know that the Isopure has a 'clean' taste because it's pure protein. Is protein powder okay or do you have to have mostly real foods?

Happy Daylight Savings!!!
 

I can't wait until the days grow longer...

Basically the plan I'm on with Pam is mostly real food, but I have protein powder at two of my meals. Once or twice a week I get Myoplex Lite. I have low-carb days and high-carb days. The first couple of days (almost 8 weeks ago now) I was soooo tired that she upped the carbs a little bit and I felt MUCH better.

She doesn't specifically recommend a protein powder but one serving on her plan is: 110 calories/25g protein/4.0g carbs/0.3g fat/210.0g potassium. Usually I have 1 1/2 or 2 servings, either on their own or with a carb (like fruit). In the beginning I was using up a tub of Simply Protein but that stuff is way too watery. I like the MetRx much better - it's more like Myo Lite. BTW, she added Myo Lite into my eating at my specific request - at the beginning she had me fill out a questionnaire which included my food likes and dislikes...

I can't believe I'm up so early - considering it's Daylight Savings now...Kitty doesn't know that yet though ;) I'd be willing to bet that even though it's 'officially' almost 5:30 am that the gym is dead right now. I'm going to go there and hang out for awhile!