Body for Life #49
 

Welcome to a new week, a new thread and Daylight Savings Time. Summer is round the corner. Let's get into shape!!!

Basic Body for Life Information

Must Have: Body for Life book by Bill Phillips

BFL eating program in a nutshell (see book for more details): six meals a day 2-3 hours apart consisting of balanced (or close to balanced) protein/carb using fist (carbs) palm (protein) method of measurement. 2 meals a day add green veggies. 8-10 glasses of water per day.

Because of the six meal requirement, some people find it convenient to have Meal Replacement Drinks on hand. This is not a requirement but a convenience.

Meal Replacement Shakes. Look for good ratios of protein to carb and low sugar (Myoplex by EAS and Met Rx not anything like Slimfast) or use Protein Powder and add carbs such as fruit.

Vitamins: suggest multivitamin

Supplements: l-glutamine for faster muscle recovery and immune system (this is not required but almost standard fare on BFL)

Essential Oils: Recommended. Udos is the most recommended.

Workout schedule (see book for more details): 45-60 minutes intense weight trainining 3 times a week working lower and upper body on different days. 20 minutes intense cardio 3 x a week (see the BFL book)

Free Day: One day a week no workout and eat any thing you please, as much as you please.

Rest: 12 weeks of program with one day of rest each week and then one week of rest between each 12 weeks.

Mental requirements: commitment and dedication

Results: AMAZING!!! :)

Continuing on from 48

MrsJim: I went to the gym early too. Did a killer LBWO and then waited for Yoga/Pilates class. The instructor never showed up. :(
I was bumming.

There was a guy there at the gym in his 40s, kinda pot-bellied, trying to pick up all the young women. Really started to make me crazy. There was a young woman on the leg extension machine and I was on the other one and he came over to me and said "are you nearly done?" and I said no I wasn't. he was such a sleaze I was ready to implode. I realized what he was doing because he was on whatever machines were near a young shapely woman or two (and all of them in their 20s). He had no real workout plan, it was random and the amt of sets depended on what the women were doing. He talked to all of them. Then I was on the vertical leg press and the woman next to me was having trouble with hers and I was about to give her a pointer and he comes sprinting across the gym (talk about a scope!) and helps her. I said "Oh brother" out loud and he looked at me. THEN I go past the ab thingys and there he is giving INSTRUCTION to the same woman on how to get a burn on your abs. Not that he looked like he knew. :lol: I went by and gave him a long dirty look and he was almost startled to see me (like I was following him) and he then gave me a dirty look.

How to make friends and influence people. :lol:

Well, I had a good workout and I wonder how many calories are burned when your blood is boiling!

How is everyone doing?
Susan

sunday
 

Susanje-I'm sure working out with boiling blood gives you an added intensity boost. Your own version of thermogenics! You had me laughing altho I can understand how pissed you must have been. BTW, good description of BFL.

The more posts I read, the more I realize how lucky I am that I have the luxury of going to the gym at an off time, when there are pretty much only serious muscle heads there. Everyone pretty much shuts up and works out, and there's not much posturing or showing off. I did have 1 very young hunk (probably young enough to be my son if I'd started very early) offer to spot me on dumbell incline presses on Friday between his sets of curls. I was trying to add another 5 lbs, and could barely get the 30 pounders off my lap. He was just being nice, and I really appreciated the help. There is 1 older (mid 60's) man who I avoid like the plague because he never shuts up, and is dangerously swinging and flinging weights around. I figure he'll get hurt soon enough and be gone. :devil: I don't know about other times of the day, but from what I've seen I usually the only woman in there using free weights and heavy metal, and most of the regulars just ignore me now that they've gotten over trying to unrack the bars for me, then watch me put as much or more weight back on. :lol:

I couldn't get free day and rest day to match up this weekend- I knew that I couldn't hold out at the lacrosse tailgate party in the afternoon, and then at a hockey game at night. I bought a hot sausage at the hockey game, but only had 2 bites. Very disappointing, it tasted like a tube of crisco flavored with tobasco sauce! Didn't even try it with the bun. We ended up going to the grocery store at 11 pm because I was so disappointed at free day, and bought a chunk of brie and some good bread. That plus a glass of wine, and a very short night's sleep- well, it's a good thing today is rest day!.

I feel like I had a really good W1 of C2. I'm sore, but not debilitated, and I can see my upper abs! I ate clean on rest week for the most part, went running 3 times, and came back feeling really psyched to tackle new challenges, and leaner. I know I lost a little lifting-wise, but not much. On to week 2!

Hope everybody had a good week-end,

mel

I hear ya Mel!
 

After being in Miami (which was GREAT for the most part) and having to go to a gym that didn't open until 6 am (late for me!) I value the fact that I live within walking distance of a terrific gym that's open 24 hours except on holidays...and most of us 'regulars' know each other by sight - there's not much interaction really, other than hello, how are ya. What I'd like to know is who the slobs are that come in before 4:00 am and leave dumbbells lying about instead of re-racking them. I try to pick up what I can but the 75's and up are just too much for me! I think whoever they are must be living at home still and are used to their MOMMIES picking up after them...

And I know whereof you speak regarding eating crap food on Free Day. Crisco with tabasco sauce, eh? At least it won't turn to fat on your body since there was no sugar included :lol: Just kidding of course - alluding to an earlier thread here on 3FC... :dizzy: couldn't resist the little dig!

Susan - ready to IMPLODE huh?? :D Sounds like that guy must have seen the John Travolta movie "Perfect" just one too many times (actually once is more than enough IMO). Luckily we don't get too many talkie folk, but just as annoying are those people who get on a popular cardio machine and go about .23 mile an hour whilst reading the newspaper and watching TV at the same time for an hour or so (ignoring the 30 minute time limit signs plastered all over the cardio areas). Then when they leave they don't wipe down the machine (since they didn't bring a towel but that's not such a big deal since they didn't break a sweat anyway) and leave the newspaper in bits strewn all over the place!!!

Is this our day to complain or what? Maybe it's mine.

Just got back from a walk, it was so nice out and Jim is at practice this afternoon, otherwise we'd probably be out and about for sure. Kitty is meowing for me to go sit on the sofa so he can curl up on my lap again - now he's suddenly a LAP CAT. Jim thinks it's because we were gone for a week!

BTW, I posted some photos at the L&S transformation gallery if you care to peek...later all. I must follow Sparky's command because, after all, he runs the household! :lol:

OMIGAWD
YOU LOOK AMAZING!!!

I went into the Transformation Gallery archives and looked at your beginning photos. AMAZING.

CONGRATS on a productive year.

Will you be doing a collage at some point? Please post here!!!

PLEASE PLEASE!!!

I'll Second that OMIGAWD and raise ya!
 

Holy moly MrsJim - what can I say? I have to admit that I've gone back several times to look at your pics on L&S. Thank you so much for sharing them! You don't know what that does to inspire me. I mean PamB was my first motivator but it is sooo much different when you actually converse with someone who is going through such an awesome transformation in the moment. You must be soo proud of yourself. I just had to keep looking to see what I can accomplish. I think it hits me a little closer to home because I know that you started at a high weight too! Keep on keepin on!

On another note I just have to share a recipe with you girls that I found some time ago but only got around to trying last week. I just finished making another batch. I found it on a Yahoo BFL for Women Board - I lurk for recipes.

It's like a mousse type thing:

1 packet Sugar Free Jello - your favourite flavour
2 cups low/no fat cottage cheese
1 serving vanilla protein powder
1 can or 2 servings fresh fruit

Blend cottage cheese and protein powder together in blender or food processor to fine consistency. Boil one cup of water to dissolve jello. Slowly add jello to cottage cheese mixture and let blender run for 1 minute.

If your fruit is canned drain and rinse to get rid of excess sugars and divide between 4 containers (I use those glad throwaway things) I also used a full portion of carbs for each container.

Pour cottage cheese mixture evenly between containers. Chill for 4 hours or more.

This is sooo delicious! Last week I used orange jello with canned mandarin oranges and pineapple. This time I bought a frozen berry mixture and cherry jello - will be ready tomorrow. A really nice change from eating just cottage cheese. ENJOY!

I remember that recipe from BFL women on Yahoo (there was SO much activity on that, I couldn't keep up..they also have one for women with a lot of weight to lose). THANKS FOR POSTING IT AGAIN.

Yes, I find MrsJim to inspiration. I used to think about Pam's abs when I do my abs (I still do a lot of times) but I think of MrsJim too now. Today I was almost so skeeved out by the lecherous guy and also this other guy who was on the leg press before me was sweating ALL OVER IT...I almost left, but I did not. I went and did my abs and waited. I thought that MrsJim would most likely NOT leave the gym just because of the sweaty guy or the lech guy. So I stayed and had a GREAT workout.

Funny conversation last week at work: another intern is a young kid and he was eating an apple for lunch while I had DELICIOUS chicken, brown rice and broccoli. I said "Aren't you eating lunch?" and he waved the apple at me and said "This is lunch. I'm trying to lose weight." I said "That's not how to do it." He said "With fruit?" I said, no, you need protein. Later on he was digging around in the chocolate basket while I was having cottage cheese and apples. Hello. He was STARVING. I was not.

Successful diet? apples and chocolate? I think not. I was the one who was eating all day long and will lose fat.

That's funny, I was thinking today. I am so used to eating all day long, I go CRAZY when I'm not on schedule with my food. The days of starvation/deprivation are long over.

BFL. Gotta love it. And MrsJim got her fabu new look by EATING!!!
HA! For all the starving apple eaters, take a good look!

Susan

YOU GUYS!!!!!
 

I am SO FLATTERED that you would find me inspiring!

One thing about really, TRULY losing the fat...and losing it for GOOD...is that it really makes me want to help others...to help them see that it is NOT hopeless. I still vividly remember at 265 thinking how impossible it seemed to even think of being a size 12...imagining a size four would have been beyond me...

That Jello recipe sounds delish! I am definitely going to have to make that very soon. Not really on my comp diet but Jim would probably enjoy it. I've pretty much got him eating BFL style (except when he's out - he had practice today and said he had a cheeseburger and shake but no fries). His dinner tonight was ahi tuna steak, couscous and steamed broccoli, with lemon wedges. He loved it!

I'd probably use frozen fruit rather than canned, tastes better to me...and I have a lot of it. Strawberries, blueberries, mixed berries, mango and even frozen pineapple...I love Trader Joes (just hate their lonnnnnng checkout lines...).

Well, gotta go, I PROMISED Jim he could get on the 'net. Night all!

Still here...
 

Hi all....

Had my computer die out on me....and had to get things checked out....seems like I have been away forever....

I am happy to state.......that I completed challenge one......YEAH for me......*whispers*......I have lost a total of 18.5"....head to toe....I am in 7th heaven

today was my first day on my free week......and I have to tell you I am so use to eating properly........I forgot......L.....

I finally had to join I gym......I knew I would have to.......I out grew the weights I had for my lower body.......

so I will start next Monday when I start my new challenge....

I feel so good and this is the best thing I could have ever done for myself....

I hope to get back into the swing of things here and at L&S...

I missed the interacting.....

talk soon.......right now.......I have a splitting headache.......it has been one of those days at work.....

Kelly...

OH MY Kelster! Those are WONDERFUL results!!! :D :D :D

CONGRATULATIONS on a GREAT job!!!!!

I can't believe it has been 12 weeks since you said you were joining us on this thread and starting a challenge. Because I've gotten mail from others who have said the same thing but didn't do it, I tend to take them with a grain of salt.

BUT YOU DID IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Yeah for you!!! I hope you are feeling and looking fabulous. You must have worked very very hard to post those kinds of numbers!!!

I'm so glad you're here, I'm so glad you stayed and did a challenge and I'm soooooooooooooooooooooooooooo glad you have had great success. CONGRATS on a job well done.

Susan

Quick checkin before I get ready for work: yesterday I was so bloated. I'm in my progesterone part of the cycle (day 8). I have struggled with progesterone for years and this is about the 5th kind I"m on. I'm supposed to be taking a low dose of a very natural progesterone but it still bloats me and makes me weepy. I HATE THAT! Yesterday my pants were so tight and that is discouraging when you are working this hard. Last night a friend stopped for a burrito after a looooooooooooooooooooooooong day at school (it was almost 10 and I had been there since 10 that morning). She asked me if I wanted one and this place has THE best burrittos in the world. In spite of my discouraged self and the fact that it was late, I was tired and hungry, I said no and waited until I got home to have an MRP. It was sooooooooooo hard to do that but I kept saying to myself "Even though I feel like a bloated weeble, Body for Life works." I had a work out in the morning, ate clean all day and felt like I weighed 500 lbs. Tough to do but I made it through. I'm cooking my food now and will pack it for the day. Thanks for listening.
susan

Good Morning all!
 

Feelin' so good today...really punchy for some reason (to me, 'punchy' is GOOD - more like sassy).

Had a GREAT back/bi workout. I was actually inspired by my own progress photo of my back - Jim kept saying he was seeing muscles pop out there, but I didn't believe him until I saw the pix. The back is probably my LEAST favorite bodypart to work - probably because I can't SEE it while I'm working it. Today I just put a lot of gusto into it - also added hyperextensions for the lower back.

Susanje - I HATE feeling bloated - usually feel that way on Mondays (post-Free Day). I'm going to have to start cutting out Free Days soon, but man, is it tough. Right now I'm doing half-Free Days. I look forward to Free Day so much but I know to get in competition shape they just don't work...

Good for you not having a burrito (one of my fave Free Day foods actually). What I tell myself when I want one on a non-Free Day is - well, Pancho Villa's Taqueria will be open on Sunday and THEN I can have a burrito if I want it...this generally works for me.

KEL! You are just on fire, girlfriend!!! I feel like Susan - it sure as heck doesn't SEEM like it's been 12 whole weeks! Doesn't time fly when you're having fun? (and I'm serious - to me this is great fun - even the back workouts :lol: ). I bet you'll LOVE going to a gym now that you're way into this whole bodybuilding thing. I actually get a charge out of being around other folks who are interested in weight lifting (though there is a fair share of the people who seem to be more interested in reading their newspaper and chatting - most of us AM folks are pretty serious).

Oh, one more thing - thanks all for sticking up for me on that "Mayo Diet Clinic" thread... like I've always said, I just want to help others...and part of that is making sure that they get the RIGHT info about nutrition...

Later all!

Tuesday
 

Congratulations Kelster! I wondered where you had been, didn't see you on L&S anymore, either. Great results! Pictures????

Susanje-WTG on not giving in on the burrito and exhaustion. You continue to inspire me with your tenaciousness in spite of many obstacles. You are truly an example of "never say can't".

My gym just posted a flyer for an iron man and woman contest at the beginning of May. Think I should try it? I figure I'll be a shoe-in in the over 45 category since I haven't seen any other women over 45 lifting anything heavier than 10 lbs, but I don't know about the overall women. Also, I see a very small slice of gym life, since I'm usually only there in the afternoons. Guess I'll have to go lurking at various times of day to check out the competition and see if I want to try it.:lol: Right now I'm so sore from yesterday's new addition to LBWO that I'm not sure I can hobble in on my own steam. I added 120 steps of walking lunges with an 18 lb bar over my shoulders and geez my butt hurts! I thought that was a quad and ham exercise!

Off to run errands, then bi's and tri's at the gym. MrsJim- I'm not so sure I like that combo either. May have to rethink my workout schedule.

mel

well you miss a couple of days and....
 

it takes an hour to read all the posts!

The last four days have not been good, mainly due to having put my focus on to other things. I haven't managed to eat clean since friday (mainly due to lack of planning) and I'm still completely committed to the programme, but I just have to get my focus back. Like yesterday I was going to go to the gym when DH got home from work (I still have all three kids home) and then I completely forgot!!!!!!!!!!!!!!!!!!!!!!!! I have NEVER forgotton before! Thats what I mean about focus! I'm soooo busy at the moment - and I can't wait to get the kids back to school so I can go at 9am like I usually do.

Anyway - I have to run, but just wanted to say congrats Kel on the results - I'm hoping for the same in 2.5 weeks time!

Carly

WOW Kelster that is incredible - you must be soooo pleased with yourself. I had been wondering where you had disappeared to - sounds like you literally did disappear LOL!

Susanje - aren't hormones a b#@tch! You are so inspiring as to how you are able to stick to your guns despite everything going on around you. Your focus is amazing. You are going to make a fine lawyer!

I find myself a little anxious the last couple of days wondering what my results are going to be at the end of C1. The reason being is if I go by the pantsometer (L&S term?) there has not been much change. The waist still fits me like when I first started but the bum and the legs are really really baggy. Can't buy another pair because then they would be too tight at the waist! Other than that I don't see any other changes except for alot of increased muscle - but I guess that is change in itself right?

I don't know why I am feeling anxious all of a sudden. My energy level remains high and I feel stronger and more alive than ever. Maybe I'm just letting some residual scale/weight/measurements obsession surface. Oh yeah - just remembered that I upped the speed on my treadmill again today. So that is a measureable success of a different kind.

Still committed and determined to finish this challenge and move on to others. Finishing was my main goal as I doubted initially that I could even do that and here I am in W10!

Thanks everyone for the compliments. It was HARD but I was thinking of you all when I was workign it out in my head. Also, since I had my health problems over the fall and winter, this is the longest I've gone in a challenge (almost 8 weeks). I am committed to going to go until the 25th of May but I am very very happy to have made it this far with almost 100% clean eating. I have had weeks where my schedule is impacting my workouts but I have tried, really hard, to stick to my workout schedule and I do one free meal a week instead of a free day. I have added things like walking and yoga to try to make up any exercise deficit that might happen from time to time. Anyway, the support means a great deal! I couldn't do it without you all! :D

Mel: I completely think you should do the IRON WOMAN contest!!!
That would be GREAT!! I don't see many 45+ women at my gym either.

Carps: sometimes the days get away from us. I'm sure you will stay committed!! Fail fast and move on!!!

thunderheart: it sounds like you're going to have GREAT success in C1 with those baggy legs. I'm sure your muscles will pop through sooooooooooooooooooooooon. I have to laugh at Mrs Jim's first postings in her L&S transformations. She writes "back flab is less........." NOW SHE HAS NONE!!! Very impressive. This is how it is done. One challenge at a time!

Well, off to study and before bed I do my UBWO with my powerblocks which means I have to have my last meal in about an hour and I just ate my dinner. I hate when that happens! But I like to do my UBWO on my swiss ball in front of my bedroom mirror with just a bra on top (and pj bottoms!). It helps me see exactly where I need to work and it helps me stay motivated. work work work.
:strong:
:lol:

Susan

GOOOOOOOD morning class!
 

Wow! have I been on fire this week or what?

Did you all catch the now infamous Bread Thread at L&S? It got so controversial, QZ moved it to the Pub. Check it out - it's hilarious! And I stand by my statement that ALL bread is processed, in one way or another. When you take unprocessed wheat and make it into flour (even if you sprout it first) and bake it into bread - it has been processed. Same with raisins - they're just processed grapes! Okay, enough already... :dizzy:

Thunderheart - I'm surprised that Susan didn't tell you about HER C1 results. If memory serves she didn't see any results until the last couple of weeks...keep it up, work out and eat clean and I PROMISE you will see results and you will be SOOOO happy...

I'm supposed to be eating a lot of turkey this week so I went to Draeger's on Sunday and bought one of those Distel Natural Boneless Turkey Breasts - don't worry, it's not one of those 'chopped and formed' ones - it's just pure 100% natural turkey breast meat with the bone removed. I bought the smallest one they had which was just under 4 pounds for around $22, and yesterday I roasted it. I'm going to use it over the next week for both Jim and myself. I just basted it with lime juice and cooked it for 20 minutes per pound at 350 degrees. Haven't even cut it yet - I hope it turned out okay because that is an expensive piece of meat!

Everyone sounds like they're doing fab! You too Carps - Susan is right - fail fast and move on - learn from your mistakes...

Later all! gotta do some work here.

Free eating day?
 

Hi Everyone!

My personal trainer has set up a plan for me that is almost a mirror of BFL, so I'm getting some good additional information here!

Sorry if this has been addressed before, but I'm leery about the free eating day. I understand in theory how it works, but it makes me nervous to give myself permission to have a free day.

1) Does it really work? and

2) How did you get over the mental hurdle of allowing yourself a free day?

Thanks!:strong:

Free Day...
 

well, all I can say is, it's worked for me (go to www.leanandstrong.com and check the Transformation Gallery for my progress pix).

For me, there IS no 'mental hurdle'. My Free Day is usually on Sunday (except for holidays like Christmas and Thanksgiving). Free Day starts on Sunday morning (actually I like to eat a 'clean' breakfast - usually eggwhites and oatmeal, cottage cheese and apple, or Myo Lite) and ends when I go to bed at night. Now I'm not saying that I eat like a pig all day - but at first I DID do that. I found that, since I was eating clean the other six days, my capacity for grease, sugar, junk food, etc., really decreased - to the point of getting ill on one slice of Round Table Pizza.

Having the Free Day to look forward to also helps me from going off the eating plan during the week. If there's a treat I MUST have, I can always tell myself "I only need to wait "X" more days until I can have this". That generally works for me!

In addition - if you don't wanna eat 'unauthorized' foods on Free Day, you don't haveta :lol: A lot of folks at www.leanandstrong.com eat clean food, just a lot of it - or instead of baked potatoes, they have mashed potatoes, for example. Some people even fast - but that's not for me :dizzy:

Hope that helps and WELCOME to the board!

Thanks!
 

Thanks for the reply and the clarification!

Hi TiffanyGirl - I still have a couple of weeks to go on C1 but free day is one of the components of BFL that has helped me to make it this far. Anything I'm craving I will wait until free day and I have been taking full advantage of it. Knowing that I can't be deprived of certain foods has helped a great deal. It's now a matter of controlled management of those foods. The other thing that helps me is, this is the first eating plan I've been on that actually insists that you eat a meal before bed. I have struggled all my life with night time eating. Knowing I can have that clean meal before bed gets me through the evening.

Mel - I meant to tell you to GO FOR IT! You Ironwoman you!

Carps - Hang in there - progess not perfection.

MrsJim - Checked out the bread thread - holy moly! I don't know how I missed that one, but it took me quite a while to read it! Someone seems to have disappeared though hmmm?

I remember reading about Susanje's results during the last few weeks. I just can't see how those jeans of mine are going to fall off my A$$ in two weeks! But then again the pantsometer only reads one area of the body. I'm feeling a little less anxious today. I gave myself a slap upside the head last night to remind myself that finishing the challenge was the number one goal for me - I've never attempted anything remotely like this before. The results were only supposed to be side effects of the journey. And what a journey it is - I am going to consider myself an athlete in training rather than someone on a "diet". This training period is preparing me for the next one. I can't believe how much knowledge I've gained just from the day I bought the book! Thanks to all you ladies and L&S.

Thunderheart - you have such a GREAT attitude! That's exactly how I perceive myself - as an ATHLETE. Makes it easy to get out of bed at 4 am to work out (although Mr. Sparky was meeooowing again for much of the night...until around 2:30 when he curled up on my pillow next to my head and dozed off...)

Yeah, about the little $10,000 bet - now I HAVE to go to Raleigh don't I? Just wish Jim could go too...but he's got gigs lining up this summer. In fact, his band has an early gig tomorrow right next to Pac Bell Park at a place called "The Curve" after the Giants/Dodgers game! Should be pretty cool (I'm not going though...one of these days...)

Oops, gotta meet Jim for lunch. Later gals!

I have a ? for you BFLers :o)
 

Hi there!

I have heard such WONDERFUL things about this, and was wondering about some things.

I am on a low fat and low sugar diet per doctor's advice. So. Would BFL be a good place to be? What foods can you eat and what foods can you NOT eat?

I LOVE the exercise part of it, but wonder if this 330 pound girl can do it all????

How long does it take you to plan your meals? Can a person on a limited budget do this easily?

Thanks for any answers you can give me! :)

Wednesday
 

Did a killer back and rear delts workout today. Started out with a slight "crick" in the back from putting away somebody else's too heavy dumbells yesterday (continuation of MrsJim's rant) but that sure was gone by the time I was finished. I hope my whole back isn't one big crick tomorrow!

Well, I saw some of the competition for the Iron Woman contest at my gym, now I'm not so sure I wanna do it. I don't know where these babes have been hiding out and why I haven't seen them before, but WOW! At least they are way younger than me. Maybe they go from gym to gym, joining wherever there is a contest? Have to eavesdrop next chance I get.

Thunder- Hang in there. My waist is my bugaboo, too. Everything else has changed, and I swear it looks smaller, but the tape measure tells me it's exactly the same. I know I've lost blubber there, I just can't figure out why no inches. But it sure looks better. I love your attitude. I'm way too results oriented.

Freedom and Light- To understand the program and the eating, you REALLY have to read the book. If you look at the top of this thread, Susanje gave a short synopsis of how BFL works. Basically 3 intense lifting sessions per week, 3 intense 20 minute cardio sessions. Food: balance lean proteins with unprocessed high quality carbs (brown rice, oatmeal, sweet potato,etc) and eat as many vegies as you want with your meals, at least 2 servings. Some people use protein powder mixes for some of the meals. High quality protein may cost a little more, but eggs(whites) are cheap, and even if the food costs a little more than mac and cheese, it sure is a lot cheaper than poor health. I'm not a big planner- just make sure there is always the right food in the house, and I make large quantities of whatever when I cook, and just keep eating that til its gone. My husband and son don't complain too much. You need the book! If you are already working with a trainer, I'm sure you can do the exercise portion. That's the beauty of this program- everyone brings different physical capabilities when they start and you do what you can. For some, starting by lifting 5 pound weights is intense. For others, it may be 50 lbs. I know some of the other women on this board started out heavy, so they might be able to better answer specific questions for you. Hope you join us!

MrsJim- The bread thread had me in stitches, but I didn't read it all. It was a busy day. Did you make a bet too?? I only saw SteveL's scorcher.

Susanje- Which powerblock set do you have? I've been thinking of begging for them for Mother's Day and trying to convince Jon he'd like them for Father's day :lol: I'd love to do some of my workouts at home, besides cardio. Then I could do the morning thing and see if it really makes a difference.

keep on:strong:

mel C2W2D3!

Hey there F&L!
 

Did you call your bank yet??? :jig:

Hey, if you're supposed to be low fat and low sugar, then BFL should be right up your alley!!!

And don't worry about being 'too big' to do BFL. Check out the Transformation Gallery at www.leanandstrong.com - there are quite a few people who've had successful transformations and had 100 pounds or more of fat to lose (of course, the most famous one is probably Pam Brown - check the thread in this forum titled "Hi All! MrsJim was talking about you all..." for her pix...she is TRULY inspiring...)

And I agree that you must read the book...and Susan's synopsis at the beginning of this thread will give you a good idea. But the book is IMPORTANT. Try your local library and see if they have a copy if you don't want to buy it - or go to www.half.com (that's where I buy most of my books).

Now, the cost of doing BFL? for me, not that much. What I do is buy those big ol' 4 pound bags of individually frozen boneless skinless chicken breasts (Safeway usually has 'em on sale for less than $10 a bag - I'm sure Costco is even cheaper). Eggs are always on sale (usually buy one carton, get one free at Safeway) and fruits and veggies are cheap if you buy in season...brown rice, dry beans, barley, potatoes (both white and sweet) - heck those are all muy cheapo! And you DON'T need to use supplements - Bill does talk about Myoplex but he also says it is NOT required. However, it does make things a bit simpler. When I'm eating BFL style (I'm currently on a competition diet at this point) I usually have 1-2 Myo Lites a day - at meals #1 and #6 - simply cos I love the taste...just don't order from EAS because they are the most expensive place out there...I recommend Netrition through Lean & Strong or www.vitaglo.com for the best prices...

Good luck and keep us posted!!!

Thanks!
 

I'm in the process of buying the book...LOL...a fellow member here has one for sale and I'm sending her the check tonight.

I just don't want to fail at something else, and needless to say, after the way Provida has been treating me, I'm really hesitant. :(

Thanks for your answers!!! I've lurked on the other board for a couple of days now to see...and while there are still parts I'm a little worried about (but I'm hoping the book can straighten me out :) ), it still looks like a GREAT program.

Meliris- I don't currently have a trainer...do I need one? Will I need to join the gym? I currently walk or do Tae-Bo a couple of days a week and use 2 pound weights during that. :)

MrsJim- No I haven't called my bank yet- I'm at work, and I don't have the info with me (I leave most of my cards at home ;) ) . I saw your befores and afters and you ARE an inspiration! You look fabulous!! And Pam does too!! Her before looks a little like me, which made me really look at this program a little closer.

Thanks for the info about the protein shakes and stuff. All of the high protein things I can find have a LOT of sugar in them...how much does Myoplex have?

I can't wait to get the book and see about this. :)

Thanks again!!!!!

Myoplex info...
 

If you're trying to avoid sugar, AVOID the Ready to drink (RTD) Myoplex shakes (along with the Results for Women, AdvantEdge and of course SlimFast - or as we call it here, SlimFat :lol: ). They are LOADED with sugar.

The Myoplex Lite (which is probably what you should be using rather than the regular Myoplex) has 20g protein and 25g carbs -- and only 2g of sugar - I believe that trace amount is from the whey or milk sugar in the product). Besides, Myoplex Lite is significantly less expensive than regular Myoplex!

DO avoid the 'protein bars' if possible. Those have a TON of sugar in them - even the so-called "low-carb" ones (from sugar alcohol which IMO is still sugar). Besides, they taste like ca-ca anyway, so you're not missing much.

Susanje and I think a couple of other folks work out at home at least part of the time - my place is way too small (besides I LOVE the gym - I know, I'm sick). You don't need a trainer unless you feel it necessary. The exercises in the book are pretty simple.

Oh, and feel free to hang out at www.leanandstrong.com too - I believe most (if not all) of us lurk and/or post both here and at L&S! Between them you've got a GREAT support network!!!

blachh!
 

hi girls, just popping in (between visits to the bathroom) to say that I'm sick today:( Just woke up with a tummy bug - oh well

did a great ubwo last night - although again I didn't work my shoulders - thoughts on that???

Freedom and Light - I started with 100lbs to lose and I am loving the programme. I personally need a lot of structure, so BFL is perfect for me and the great thing about the exercise programme is that you work to your own level. My level 10 will be different to Susanje's - but as long as I work to mine the programme will work. It will probably take me 3 or 4 challenges to reach my goal, but I'm going all the way with this one. Like Thunderheart, my main goal with this challenge was just to complete the 12 weeks - I am so used to never finishing anything, that I knew that would be a challenge in itself. Well I only have two more weeks to go, and while it hasn't been perfect - its been an awesome change in my life and my outlook on food. My addiction is under control (recovering, not cured) for the first time in years, and it shows.

I sincerely hope you give BFL a good try - it will truly amaze you!

got to go, starting to feel woozy.
Carly

To F & L
 

oops! Sorry, got your post mixed up with Tiffany's who I think said she had a trainer. No, you don't need to run out and join a gym , but you do need some basic weight or resistance eqipment. Sorry...

mel

Welcome Freedom&Light and Tiffanygirl!

:wave:

You will like it here! this is a great group!

Re: Powerblocks

I have the Pro Rexan set. I probably could have gone with a lighter set but I thought my husband might want to use them at some point (okay, I was wrong! :lol: )

Actually it's good because they are expandable. Not that I ever think I'm going to top out on these bt if a guy was using them, he might.

C1 Results

I find that with BFL you are losing inches ALL over. It's tough to deal with when you want to lose in some places more than others. I find that, for women generally, it is harder to lose in the middle and it seems to come off dead last whether it's your hips that you're battling or a pooch or both. It is especially harder as you get older.

However, I'm glad to see things like thinner ankles that really can't be measured with clothing. My pants are never tight at the ankles. :lol: but when I wear a skirt, it's nice to know they are thinner. My shoulders also tend to bulk out and I lose that as well. Another thing I don't seem to lose is my bust and I would really like to not be a 38DD. That would be so nice.

I also see people's inches swoosh off in the last weeks of C1 and then it doesn't budge again the beginning of C2 and they can't believe it. But you will have another swoosh in C2!!! Just hang in there!

Susan (waiting for a swoosh as we speak. :-) )

Need some help
 

This is my second week and I had a really good first week - don't if its the change in time or weather - but I feeling really good!

Now I need some help - some friends want to get together tonight to celebrate my daughters birthday and they have chosen a chines restaurant. This restaurtant has a buffet type bar that you pick out your meat - which is uncooked and add some veggies and they will stir fry it will you wait - would this be an okay choice I should I just go to socialize and eat when I get home.

Any input would be greatly appreciated.

Susan E.

Hi Blastit!
 

YUM! That sounds like Benihana's which is one of my favorite restaurants (only I like the drinks too...so more of a Free Day place...except Jim doesn't care for it all that much).

If they let you pick out your meat and prepare it at the table to your specs, then you should have no problem selecting something clean - like some chicken, shrimp, or REALLY lean beef...and load on those veggies, girl! :D

I'd skip the rice unless it was brown...however they might have another carb choice, like some fresh-cut fruit. Despite the list in the book, just about any fruit you can think of is okay on BFL (as well as veggies - just remember that some 'vegetables' should be counted as carbs - such as winter squash, yams, corn, etc.).

If there's no other choice, then select steamed white rice - make sure it's a fist-size portion though...you should be able to eyeball it. I know Tall Jen (TJ) at L&S eats white rice on occasion - I wouldn't make a habit of it though...

Susanje - I'm actually thinking about getting some PowerBlocks for the very same reason (so hubby can work out). Jim has actually started going to the gym here at work!!! He's planning on going three times a week. I keep him posted about all the goings-on at L&S and I do have some email correspondence with some of the folks there - Robb P is one of them. He has made an AMAZING transformation into a real hottie :devil: Jim saw his 'then and now' pix and I think he's FINALLY starting to get a little teeny spark of inspiration. (He's more interested in L&S since there are no guys here at 3FC except for the occasional visitor). Of course, he's just working the muscles HE wants to work - biceps, triceps, and chest - and just using the machines. As soon as we get our finances in order (love the marriage penalty - NOT!) I might look into getting the set that goes up to 60# and a bench, so he doesn't have to go anywhere to work out (no excuses!).

Later all!

Thank You!
 

MrsJim - thanks for the input - they do have fresh fruit such as melon, bananas, organges etc. I resisted free lunch at work - they grilled out hamburgers and hotdogs - but I ate my baked potato, green beans and I made a crock pot chicken dish I found on the L&S board - it was delcious! I also resisted pizza and birthday cake yesterday - and that helped me feel great -although I have to admit I froze a piece to have on my free day. I also want to add that you are real inspiration. Your transformation pictures are definitely worth thousands of words.

I bought the L-gultemine - been taking that this week and I really trying to push my muscles to their limits. When the clock goes off in the mornings I am actually looking forward to working out. Going to change my cardio routine some tomorrow I feel as though I need to kick it up a notch.

Thanks to everyone on here who post daily - it's big help to me.



Susan E.

Hey Susanje - I totally forgot about the loss behind my knees - that in itself is worth the 12 weeks!

I tried 2 new foods - (cover your ears Carps - I know you can't get them where you are) last night I made a myoplex light pudding with Cappuccino Ice and chocolate pudding - OMG!!! It was soo delicious! Today I tried a yam (sweet potatoe?) for the very first time (don't laugh) - I am hooked! It was sooo delicious. I only bought one to try but looks like I'm gonna hafta get more of those wonderful things!

It's amazing the foods that are out there besides - dare I say bread?

Have a good one everyone!