Thanks to everyone for posting their routines. It really helps! I am formulating ideas. I like the idea of back/bis. My bis are usually so tired by the time I get to the end of UBWO.

I was so sore today. I definitely hit 10s over the weekend on both UBWO and LBWO. I can barely walk and my abs are sore as well. I did some cardio today but it was definitely the lite version due to muscle pain.

does anyone take ibuprophen or aspirin before working out when you are sore? I took tons of glutamine yesterday (tripled my dosage) but am still sore.

I am thinking that tomorrow I might need some.

ate clean today, did all my cooking for the week (didn't get to it yesterday) and am feeling strong!!!

I love back/bis - it's one of my favourites.

I don't take aspirin because I find glutamine takes care of my pain. I take it once in the morning and then once at night. What dosage are you taking? Are you using pills or powder?

Well done on the cooking!

JC

JEC, I am actually taking the 1000 milligram capsule. I took 3 on Sunday and one before I left the house on Monday. I took another at noontime on Monday and still could not walk very well. I have no idea what the absorption of glutamine is (If after so many milligrams you're just wasting your time) or how much is too much. I'm a little less sore today so we'll see how it goes but I really don't want to lose a workout day to soreness.

On another note:
Does anyone know where to buy rye or wheat Melba Toast (the classic melba toast, not the rounds or the bagel)? I can only find the white kind. I don't know if it is a west coast limitation or if they are not making it anymore.

Have a good day all! Workout and eat clean!

Susan

I am finally able to post a message. (This is Pam B.)

I am so encouraged reading all of your posts!! You girls are on FIRE!!! I envision great things coming from this support group. Maybe you could all be Oprah-bound!!

Keep up the awesome work, the support, and the drive to succeed! I'm rooting for all of ya!!

Pam

So ya finally got through!!! Yippee!

And with your comp less than a week away...you must be getting excited (of course you're an old hand at this by now, right? )

I DO believe we are on fire here! Us 3FC bodybuilders have it goin' on big time!!! And I KNOW we'll see great results.

Susan - I have seen the melba toast but it's been AGES since I ever bought the stuff (brings me back to my old diet days of cottage cheese and Ry-Krisp). Keep looking - I'll bet they're making it somewhere. Have you tried Trader Joe's?

You also might want to try glucosamine. I don't know much about it myself but have heard good things about it!

Well last night, after being so good for so long, my precious kitty decided to wake us up at 2 am by barfing on the bedroom floor (we haven't been measuring his food out and he tends to overeat). Soooo...we had to clean it up of course (thank goodness the floor is wood!) then cuddle Sparky for a bit (not that he needed it - for him, throwing up is like burping). We went back to bed, then as soon as I started going back to sleep, Sparky decided he wanted to wake up and rattle the blinds for a bit...then went to the spot where he vomited and started 'cleaning it up' by raking his claws against the floor (even though we had cleaned it up already) like he was covering it up with imaginary dirt! Well, because of all that, I overslept and didn't wake up til 5 am!!! I did get in my back/hams workout but no time for cardio - however, I brought my workout clothes and hope to hit the gym this afternoon to make up for that! Whew! That naughty kitty!

Back to work - and I'm WAY behind on my water so I'm taking my bottles to the water filter station! Later gals!

Yikes! 5:00 a.m., MrsJim?!? I'm just entering into my best REM sleep right around then.

And thanks to Pam for checking in on us. I sometimes lurk on Lean and Strong, and I know how respected you are.

I'm feeling a little low energy today -- I don't think it has anything to do with diet/exercise. I sometimes just get sooo tired with everything that's on my to-do list everyday. Sigh. Not that it's any different for anyone else.

I haven't been posting my workouts because I'm following the BFL plan to the letter, and I figure you gals are all familiar with the exercise scheme. I still working on integrating different types of weight lifting exercises into my schedule (i.e., different ways to work my bis, quads, etc.), so it's very helpful to me to read what you specifically do.

Gotta get back to work. Hope everyone is well. Peace, Mox

Just wanted to quickly post that I did get to the company gym at noon (it's in one of our other buildings across the street) and did a 20 MAS on the elliptical with a 5 minute cooldown...

Just waiting a bit - then I'll have my third meal o' the day! It's gorgeous in the Bay Area - Sept/Oct is the BEST time around the Bay, weather-wise - so I'll probably be getting on my bike for a spin around the neighborhood after work! Woo hoo!

Susan: I take the powder glutamine which a teaspoon is 5 grams or 5000 milligrams. I take that once in the morning and one at night. I find that it takes about 12-24 hrs to kick in fully. I don't think that you are taking enough although it is hard with pills to get a good dosage.

Glucosamine is more for your joints. I have it in a powder form and take it when my knees get sore. If they aren't sore then I won't take it. I have been using both glutamine and glucosamine for about a year now.

JC

PS: Sorry about Sparky Karen! Last night we had a blackout and the DVD beeped as it was turned off and on again - Benny (my baby Beagle) jumped up and barked at the DVD - it was 4am. Luckily he woke me up and I noticed the alarm had been killed from the blackout. I reset the time after looking at my watch and went back to bed. Talk about a livesaver! Gotta love your pets!

Another great day! I do so well when I don't have to make any decisions and everything is written down for me. Otherwise I just get into a big ole rut and do the same thing day in and day out. I think that's what was causing my looooong plateau and increasing frustration.

Turns out "my" chicken breasts were about 1.5 time bigger than what Pam had in mind! no wonder I couldn't finish anything that had chicken....it's a wonder I think I'm actually starting to shake loose a little fat! Despite the shorter workouts, more cardio, and almost double doses of chicken!

Moxiegirl: Where is Meadville? Are you out in western pa and that's why I've never heard of it?

Susanje- I was getting ferocious cluster headaches for while whenever I worked out, and took several ibuprophen before the workouts. Didn't seem to hurt anything, and maybe even helped the headaches. Probably would help with muscles if you are SO SORE that you can't do the workout, but try glucosamine and more glutamine.

Hi Pam! Thanks for popping in. It's fun to have surprise visitors.

mel

Hi everyone!

Thanks for your great answers and support!

JEC: I can't believe I'm not taking enough glutamine!!! Wow! And I thought I was taking enough all along!

Mel: I did take ibruprophen before heading out on my nightly trek and it helped a lot. I tucked a small thing of it into my school backpack.

Hi Pam! I may have ka-boshed our Oprah chances after my dis on Dr. Phil was published in this week's Newsweek! Well, if you're going to tick someone off, go straight to the top!

Mrs Jim: I know what you mean about Melba Toast and diet associations. Hubby brought some home one day (the white kind) and I dipped it in my egg whites and it was crunchy/yummy)...no fat and low cal but I'd love to do rye or wheat and not the white on occasion. I looked at Trader Joes but they only had the rounds and the bagels. I went to the old london web site and they don't have contact info or else I'd write and ask! Frustrating!

Well, I have an early day and must get some sleep! Nighty night!

CAMP 3FC RULZ

I know how you feel Mel! I had to go back to weighing everything when I started CPB to make sure that I was getting the exact amount of food. Glad that I don't have to do this all the time because it's a bit crazy weighing your food all the time.

Pam's menus are meant to be exact sizes otherwise you throw out the ratios of protein to carbs and calories. Since it's based in zig zagging there is little margin for error.

JC

Hi Ladies,

Yeh I'm still here, cheering you all on. I've been popping in really quick just to read posts. You gals are amazing with your enthusiasm! It's been a really busy week for me and I haven't done the best but I know why and I know what to fix for this week. I have been making everyone else a priority except me and when that happens, my workouts and nutrition aren't good!

My daughter starts school for the first time on Monday and I am a little stressed about that. Four years old still seems like a baby to me. She's excited to go but I've been a stay at home mom since she was born and I'm not that excited about her going. I know this is only the beginning of letting her go. Today is one week for me because I came in running behind the bus. I've been stumbling here and there but still moving forward.

I'm going to try and post more this week and make my health more of a priority.

Full steam ahead!

Hey y'all - hope you're having a good day...

Here at work, we had a moment to reflect at 8:46 am pacific time...at 5:46 am PST (or 8:46 am NYC Time) I was at the gym doing my cardio and watching the events unfold at Ground Zero. All morning a song has been going through my head - "Don't Tread on Me" by Metallica... Downstairs in the auditorium there were all kinds of breakfast things set out - bagels, muffins, juice, etc. Of course the first thought that went through my head is FREE FOOD!!! An excuse to eat, right??? Nope...I did take a few bottles of the FREE water though

Mel and JC - I had the same problem with the chicken breasts!! I usually buy the frozen boneless skinless ones in the 4-pound bags. By Day 2, I was ready to swear off chicken...until I emailed Pam and she set me straight. That's when I started weighing my chicken breasts! Like Mel, I was amazed that I was still losing weight! Actually I am already noticing a significant difference in the ol' Pants-o-Meter (I didn't weigh myself for this Challenge - I'm just going by clothes size and abs visibility!).

Even though it is a day of mourning, it is a lovely day here and I'm going to keep a positive outlook and EAT CLEAN!! We are all doing so well! Thunder- keep posting!!!

Mrs. Jim:

I went to the Fitday.com site and thanks a million for linking it on your site....it's amazing...you helped me today

I've had a bad day so far -- all because I let stress get to me and didn't plan well enough. First of all, I slept in this a.m. and missed my workout. I ate my planned breakfast, but then I had to go to court and then meet with co-counsel. Everything took longer than I thought it would, so I didn't have my mid-morning meal, and for the meeting, we decided to go out to lunch (Corner Bakery). I'm sure there were things to get on-plan, but I kinda let go and had instead chicken salad (high fat) on lettuce and those killer hand-made potato chips. (If there was any upside to this meal, it's that I had berries for dessert . . .) So, I'm trying to get over the stress and not let this de-rail me. I'm sure this is just a blip, but it sure is discouraging given how faithful everyone has been -- and how energetic everyone else is during this 6-week challange. I just wanted to be honest and report the bad, as well as the good. Hope everyone else is having a much better day. Peace, Mox