I know Mel and JC know this but it is SO THRILLING to see that Tall Jen (TJ) at L&S is GETTING HITCHED! And what a gorgeous couple they make...check out the photos in the L&S Playspace! TJ doesn't post here but I know she pops in to lurk once in awhile - and remember...I always recommend to newbies that they check out her weekday Menu Thread at the main board there to get menu ideas...
JC/Mel/Susan - I'm in the same boat you are - as far as being a slow loser. One of the things I've learnt over the past 12 years (going from 265 pounds to whereever the heck I am now - dunno since I have BANISHED the scale) is that, like the tortise and the hare, SLOW AND STEADY WINS THE RACE. I always recommend losing fat slowly...for me, I get to a level, then hold it for awhile (so my body gets adjusted to the 'new' setpoint) then lose a bit more, then maintain, and so on. I don't know if this is a totally scientific way to do things but it works for me - and was one of the main reasons (along with $$$) I decided not to compete. Funky Diva at L&S (yes, JC, she is one of my idols as well) said it all so well in a post about Post-Show Body Rebound at the Competitors board at L&S:
Quote:
Well, I'm back on a healthy nutritional plan, with a *scheduled* cheat meal each week . I've set new goals, I'm lifting heavy again (well, as heavy as one can lift without a spotter), the water bloat has subsided, and...
I'm fat. Really no nice way of puttin' it. I'm about the same size, so I'm not growin' outta my new jeans or anything, but I jiggle again. My "look-good-naked" factor has diminished considerably, with remarkably great haste! Wow, a week of semi-sloppy, semi-healthy eating and BAMMM!!! Belly flab!
Someone neglected to tell me about fat-cell memory! Seriously, I've actually heard a little about this rebound phenomenon, so I'm trying to keep it all in perspective, and see it for the temporary condition that it is.
Who else has experienced this? When did it level out for you? What have you done to balance it out?
My ultimate physique goals have yet to be met. I started BfL 1.5 years ago in a virtually atrophied state (okay, so that's an exxageration) and so I'm being patient (sorta) with my muscle growth. I don't have pumpkin shoulders, nor do I have a great outer sweep and striated glutes. But I will! And I want this ideal physique every single day, not just for one day after carb depleting/loading, dehydrating my body, and all sorts of unhealthy tricks to make myself "look" conditioned on stage. I want to be able to enjoy my best body every day, without this kinda fat-fluctuation.
On me, body fat isn't just this nice, soft little layer barely covering yet not smothering the firm, underlying muscle tissue and it's beautiful curves. No, no such luck. It's lumpy, dimpled, concentrated in blobs, and it moves as if it has a life of its own. So it's hard for me to accept that this -- regardless of my progress from the start -- is as good as it gets. The way I looked on stage a couple of weeks ago still isn't my penultimate goal for my permanent physique. I want to be healthy-looking, not stringy in parts and flabby in others. Can ya blame a girl for havin' a dream?
At this point, my perspective on this competition dieting stuff is that it's a glorified diet roller-coaster. And today, I'm thinking I just got off my life-long yo-yo, I don't want to get back on. The competition, from the start, was a means to an end, not an end in and of itself. If this is the aftermath every time -- well, that may be the end of my competition trek.
I'd love to compete again, but I want to attain my ultimate physique permanently. If competition prep will become a deterrent to that, I don't know if it's worth the risk.
Diva said what I had a hard time expressing...to work so hard and make so many sacrifices for ONE DAY is just too much for me. Not to mention the fact that the inevitable weight gain (I kind of slacked off after the July Lift for the Cure myself) would end up TOTALLY depressing me - probably causing me to eat and getting me back into that endless circle that I have struggled so many years to escape. But being told I could NEVER again have chocolate...or bread...or whatever...just doesn't work for me - only makes me want it more. For me one of the main selling points for BFL was the FREE DAY...because for me FREE DAY (please don't call it Cheat Day!!!) means that there are NO deprivations...and if I'm busy on Sunday (now that I have my new wheels I will be at the stables every weekend probably!) I sometimes have to REMIND myself that it's Free Day - that actually happened this week. We were driving back home from the dealership in Redwood City...and I remembered AHA! I was going to have a frozen yogurt cone!! Jim was following me in the truck so I signaled when we got close to Yumi and we stopped...but all I wanted was a small cone (I usually get a big ol' Waffle Cone on Free Day). ANYway...Pam did respond to Diva's post with the following:
Quote:
Unfortunately, I go through this every time!!
I don't have any answers here... but I do know this... everytime I do this I learn more and more about what my body can and can't handle. I know that when you get so lean and so dehydrated, your body is going to respond by throwing you the other way temporarily. I know that the more fat you have to quickly take off, the faster the weight gain comes on after contest. [b]I know that I continually strive to have the "look" I have at Lift for the Cure, healthy, muscular, but not ripped. It's tough to attain this "look" post competition... but that's what I strive for. I want to keep that bodyfat % year round and then diet down for contest for only 6 - 10 weeks.
I'm definately no expert in this area as I struggle myself. I look at each experience as an experiment with my body... to find out how to treat it and how it responds. I've learned so much from these competitions about what I can and can't do. But I still have a lot more to learn.
I've learned that 5 competitions in one year is not good for my body... I'll only do 2 maximum per year.
I've learned that cheese is not a good post contest food! My digestive system just won't process all of that!
I've learned that the more sugar I eat, the more sugar I want!!
I've learned that when I eat poorly I feel sick and everything else is not as much fun.
I've learned that almost everyone goes through this post contest weight gain and if you can get through the mental anguish, the rest is easy.
I've learned that you can't cry about it, your body responds how your body responds and you just have to buckle down and set new goals.
So am I going to compete again? I sure am! I love the feeling of striving for the impossible dream! I love the display of hard earned muscle and the stories of sacrifice that are told backstage. I love to inspire, to motivate, to move the average Joe from being a couch potato to being a motivated, healthy, fit individual. I love to be able to tell my story and see the light turn on in people's eyes. The competitive bodybuilding stage opens so many doors that I once thought were closed.
Hey JC - Can't I be a Motivated Procrastinator??
Mel - That's one of the reasons I opted to lease over buying. Besides I also have the maintenance contract so no worries about all that. Basically after 4 years - in my experience - is when a car starts turning to S**t and costing a fortune to maintain. My boss has a BMW - every time she takes it in for routine scheduled maintenance, it ends up costing $2000 - they always seem to find something ELSE wrong with it! Sheesh...
Hey Karen - yeah that was a great thread and I really related to the Diva and Pam. I feel the same way - I don't want to get to my ideal for one day - I want to get there and stay there.
I have made a BIG decision! I am not stepping on the scale for the next 8 weeks! (Which reminds me that I need to remove it from my bathroom.) It's not that it dictates my mood or stops me but I just want to work really hard for a while and not measure or weigh in or anything like that. I just want to focus on me and how I feel inside and spend more time listening and learning from my body. I feel that I can do that better if I don't have other tools to gauge against. It's a big step though along with no free day but I think that I can do it!
I hope all is well with everyone else.
Mel: I swear you crack me up everyday wih your posts on leanandstrong - you are so funny chickie!
Yeah, that was a depressing thread from Diva- I read it at the time. Her description of her fat sounds like mine. It's not a nice smooth coating!
JC- Good luck on banning the scale. You seem to have abetter attitude towards it than me. Every time I make that resolution it lasts about 4 days. At least now I know when NOT to weigh myself.
off to bed, after more glutamine! I really did have an awsome arm workout today! Did bench dips to failure with a 50 pound sack of sand on my thighs Managed about 25 of them before I decided to ditch the sand. It was weird thinking that a year and a half ago, I had that much more fat on me.
I'm enjoying reading all your posts. So much wisdom.
I had a good "free day" as in I felt indulged but not out of control. I don't know if I'm gertting a cold or something but for the last three days I've been feeling so, so weak and really tired...
Sounds like everyone has had a busy week! Me included. Looking forward to my day of rest tomorrow.
I'm happy to report that I have made it through the first 4 weeks and am still going strong. It feels so good to be sticking with the program.
My workout bench will not arrive until Monday, but that is just in time to start a new group of exercises for the next 4 weeks.
Now from what I read, between weeks 10 and 12 is when I MIGHT expect to see some dramatic changes? I see little changes but I am so anxious for BIG changes. I love looking at the transformations at L&S, it helps me along. I know in the past a few of you have posted the web addresses where your before and afters can be viewed. I'd love it if you'd post a link again, I can only access the transformation pages from my computer at work. Mel, didn't you have something up a while back?
A collective sigh of relief that the snipers are behind bars and WColleen I bet you are enjoying a sense of freedom now that they have been caught.
We all seem to be quieter than usual....
I've had a good eating week and workout week. Pam put me on a really strict menu for the last week of my 8 weeks, and it's been tough, I was hungry, BUT I'm getting results!!!! Yipee! First time I've actually lost any scale weight in almost 10 months!
Ledom- You are doing great! Everyday you stick to this program is its own reward. I didn't lose any scale weight during any of my challenges until now, but I started a lot lower than you. What did change was the composition of my body. In my first challenge, I went from 29% bf to 21-22% without the scale moving at all. So I was building a tremendous amount of muscle while burning the same weight in fat. And it wasn't until week 12 or even my "rest" week that I really saw a different body shape. I like to call it rest week, because to me free week implies a week-long binge, which is totally counter-productive! For me, that was the kind of behavior I had to unlearn, so condoning it is a real bad idea. I haven't posted any pictures from my endless C3-C4 and camp Pb yet, but my C2 pics were posted June 22 if that helps when you scroll thru the transformation gallery. I hope to get some new pics up after this weekend.
JanCan- Hope you are feeling better. Are you taking a good multivitamin? I was really draggy for about a week a few weeks ago and had bloodwork done for other reasons, and my doc called to tell me I was anemic. I guess a steady diet of chicken and lean fish doesn't get enough iron into the system! Iron is not a supp that you want to pop indiscriminantly, but something to think about if you are constantly feeling weak and draggy without really being sick.
So where are you all????
Hope all is going well for everybody. This weekend ds is going to a boy scout camporee in the pouring rain, so I expect Sunday night to be "deal with mud" laundry orgy. And I'm going to visit my brother, SIL, nephew, 2 epileptic golden retrievers and mother and step father who have flown in from Colorado. Eating should be a real challenge. The only salvation is that my step-father is allergic to all milk, wheat and corn products, so he eats as weird as I do. And carts around coolers of clean food, too. We had a lot of funny conversations when we were in France together last summer trying to explain at restaraunts that we couldn't eat croissants for breakfast- did they have any fish and fruit? LOL- they thought the Americans were nuts. Luckily we speak good enough French that they knew we just weren't mixed up. Crazy- but fluent!
Not only my upcoming London meeting...but there's a ton of other things I'm taking care of or assisting with!!! aack!!!
This weekend promises to be great though...tonight Jim has a gig (not with 'his' band though - he's freelancing) and fortunately it's just down the street from our house - so I can walk over, watch a set or two, and still get to bed early! They're playing the same place on Halloween night, so I plan to go trick or treating with my sister and her kids - which should be done WAY before 9:00 pm. Since it's a Thursday, not sure if I'm going to have the energy to actually go watch Jim play...
Saturday, no riding lesson because the horses are at the Grand National Rodeo and Horse Show - the BIG event at the Cow Palace (www.grandnationalrodeo.com). We have tickets for the 8:00 pm Saturday night show but of course I plan to hang out there most of the afternoon anyway! (with a cooler of course - the food they sell at the rodeo isn't what I'd call 'clean eating'). Dee Dee was High Point Trainer last year and we had a great time. I've been going to the Grand National for 20+ years, but this is my first time going to the evening show. After the show is a country music concert with Lonestar (I'm not a country music fan but Dee told us this is always a blast so we might stick around for a bit). Apparently Lonestar is a really really big country music group. Jim is going to be the Semi-Urban Cowboy well he does resemble that guy in the Chevy Truck commercials a bit - he's going to wear his cowboy hat and his Ariat western boots. Me? Probably just a T shirt, paddock boots and jeans. I don't have a cowboy hat yet!
Ledom - if you go to my website, you can see the photos from my first two challenges (yeh, I know...gotta update it one of these days...) I didn't start seeing significant VISIBLE changes until week 8 as you can see. But I do encourage you to take photos. The scale does NOT tell the story on BFL - I've probably lost all of 11 pounds scale weight since April 2001, but dropped down from a 10 to my current size 4 (which I'm wearing today and boy are they comfy!). Sometimes, even with tape measurements and BF measurements you can't really tell a diff unless you actually HAVE THOSE PICTURES to make comparisions. In my last post, I talked about quick weight loss vs. slow and steady - as I stated, I believe that your chances of keeping the fat OFF PERMANENTLY is better if you lose fat slowly. I know we're all used to wanting results YESTERDAY...and most of the traditional weight-loss programs tout "Lose XXX pounds in 7 days!!!" IMO, even though Bill Phillips made BFL a 12 week program, he wasn't saying that you could go from 'flab to fab' in 3 months...rather that's the time it takes to make this a permanent lifestyle change...it's a simple program, but that does not mean it is EASY. I do promise that if you put your heart into it, through planning and keeping your motivation up, as you feel stronger, leaner and HEALTHIER this will become second nature to you...
Well...time to put out a few more fires...I'll try to post more later...
Well, I've had an incredibly busy week -- working 10-12 hours/day. This crazy schedule has turned by 90-95% good on food/work-outs to about 50% for both. I'm disappointed in this, because I'm actually on my last week of my first challenge (it officially ends this Sunday). I had hoped to end the challenge on a really strong note, but it hasn't quite worked out that way.
But, I feel like I've learned a lot about trying to maintain healthy habits, regardless of what work/life throws me. Before BFL, I don't think I would have even worked out 1x, let alone 3x, with this work schedule. And, before, I used food to "reward" myself. Even this past week, I've been somewhat successful viewing food as just fuel. I still have alot to learn, though.
My crazy work schedule continues until Thursday -- including working this weekend. (After that, I plan on taking a 3-day weekend. Yeah!) I intend to stop my first challenge on Sunday, as planned (I remember that great post about plowing through problem times, and not falling into a "do-over" mentality). I'm going to take next week off as a free week, although I plan on doing some cardio -- it's really helped my stress levels this week. After that, I'm going to do a 7-week challenge, beginning Nov. 4, and ending Dec. 22.
I'm then thinking of doing a Camp Pam B stint starting in Jan. But, I'm still thinking about that.
Anyway, it sounds like everyone is doing pretty well. Hope this next week is good to everyone. Peace, Mox
Mel, I found your transformation pictures. I can see what you mean about the change in you body composition. You look fabulous by the way - and it is nice to put a face with a name.
I, unfortunately, didn't take before pictures. I did take my measurements.
I was remembering photos of someone here on the BFL thread that was in their motorcycle leathers. Susan maybe?
Karen your before and afters have long been an inspiration. JC as well.
I have a weekend ritual. I have a skirt that was too tight when I started, that I try on. It fits just right now, unfortunately it is a summer skirt. I love that skirt, but will be disappointed if it isn't too large by next summer. I also have a pair of capris that I like to wear on Sat. mostly just to check the pant-o-meter factor.
It is such a delicate balance not to obsess a little about the weight/size issue. I have days that I get hung up on thinking about it, other days not so much.
In reality, 4 weeks is a short time to see positive changes - I am pleased with how it is all going.
Mox, I appreciate your comments on the "do-over mentality." There are so many old patterns of behavior to lose and overcome. I like the way Bill Phillips calls the book BFL: 12 weeks to MENTAL and physical strength. The mental part is as valuable to me as anything going into this program.
I was out today shopping and stumbled upon a secondhand sporting goods place in that had a York bench with the leg extensions for only $60 ( that's Canadian $$$-so that makes it about $10 American ) I can hardly weight, pardon the pun.
I found a great book at the library that's given me some awesome ideas for working out at home. It's called "Body Shaping with Free Weights", easy routine for your home workout by Stephanie Karony and Anthony L. Ranken.
Meliris... thanks for asking how I'm feeling. I started loosening up on my food a bit and eating more. It's helping some I have more energy. But still going to bed really, really early. My iron is okay. It's probably such a drastic lifestyle change that my body is getting adjusted to it. So how are you making out with your anemia? Is a matter of supplementing your diet with iron? Let us know how you're getting on.
Mrs. Jim... great photos!!!
ledom... I love your weekend ritual. You've inspired me I'm going to start my own ritual with a sexy little black dress I have in the hanging in the back my closet.
I have a couple of rituals too, that help to keep me on track. Whenever, I feel like "why bother- this is really hard work!" I pull out the pair of size 16 jeans that I couldn't zip up on the plane ride home from England in August 2001 which is what started me on this journey. They go on and off without unzipping or unbuttoning, and I just can't imagine what I would look like if they fit. I now wear size 4 in that brand! Unfortunately, I never took real before pictures, since I didn't start out doing BFL (lost 40 lbs doing Sugarbusters and working out on my own before I ever heard of it!) and like most overweight people (women) I avoided being on the receiving end of the lense as much as possible! Putting on those pants and remembering how horrible I felt ( remember , I'm only 5'3"!) usually stops thoughts of any but the most minimal cheat!
My other ritual, which is kind of embarrassing, is combing throught my 20 year old daughter's clothes that she hasn't taken to university. It's part bargain hunting- yesterday I found a brand new GAP denim jacket she'd left, size small, which fit me perfectly! And part wishful thinking: she must have 15 bikinis! There's one that I'm holding out hope for
Ah, rest day! I'm still sore from by back workout on Friday. Really hit my lats HARD and the glutamine doesn't seem to be working. I think I'm still getting sorer.
Re anemia: I took iron supplements for a few days and felt 100% better. Now I take it about once a week. My diet is a lot stricter than BFL since I'm aiming to get my bf% down to 12-15%. I live on chicken breasts, egg whites, turkey breast , vegies, sweet potatos, and oatmeal. If you are eating red meat at least once a week, you shouldn't need extra iron unless you have very heavy TOM.
JanCan-great on finding that weight bench deal! Wish I could find a taker for the extra one sitting in the middle of my bedroom!
Karen- hope you are out enjoing your wheels and horses this weekend!
Hi everyone else, gotta clean house today. Some "rest" ! That vacuum seems heavier than a loaded olympic bar sometimes!
Hello Ladies!
I am new to this site and quite new to body building. I started in my local gym on September 25 and love it very much. On july 29th I weighed in at 270 lbs, at that point I decided enough is enough and told myself I would never be that heavy again.
Today I weigh 247.5 or at least that is what I weighed Tuesday night at TOPS. I think I am down a pound or two from then. I crave going to the gym and cant wait to work out. I never thought I would ever say I love to exercise and sweat.
I was wondering how you guys determine your body fat %. It seems to be a big thing with you all.
Virginia
Hi Virginia- Congratulations on a month well spent! You are doing really well! If I were you, I wouldn't worry at all about body fat % now. Follow the program by the book, eat clean, work hard, and you WILL see your body change, and fat start to melt away. Sounds like that's started already! Body fat % becomes a big issue when you get to the point that the scale is not moving at all anymore, and you need to figure out whether you're gaining muscle at the same rate as losing fat, getting fatter and losing muscle, or just plain stuck on a dreaded plateau. If you scroll up a few posts and read my message to ledom about how I didn't lose any scale weight , actually gained a few pounds, over 2 1/2 challenges, but lost body fat, you'll see why it becomes important to know.
As for how to determine it- except for water immersion or bod-pods (same principle) there is no 100% accurate tool, especially if you are over about 35% body fat. I'm guessing from your post, that unless you are at least 6' tall you are over that, so don't worry about it at this point. Take measurements, take pictures. Use the scale SPARINGLY- remember, you are building muscle which weighs more than fat. Those Tanita scales are notoriously inaccurate for anyone- the general consensus is that they are best used as a plant stand. You can get electronic calipers that calculate your bf% based on 3 skin fold pinch sites, or use manual ones and use either a 3 pinch formula, or the more accurate 7 pinch formla. Personally, I have a bodybuilder/trainer at my gym who does mine about every 8 weeks, or whenever I feel brave enough. He's very consistent, and I do it at the same time of day and time during my cycle, so I know I'm not getting water retention fluctuations.
At this stage, just follow the book and you'll go great!
Probably more than you ever wanted to know about body fat measurements! LOL (obviously I'm not real into housecleaning today!)
Hi everyone.. I am new to this.. someone mentioned meeting you all at the main thread?? is this the right one??? I check to see if any of you have written 2 times a day...It is so nice to see what goals others have accomplished... mrs. Jim.. evey time I wonder if it is worth the work of getting thin again.. I think of you...I have finished one challange but then gave it all up and now have more weight and body fat than before.. I am on week 3 of the challange.. food has been hard.. i really need to just follow a plan..i do better with structure.. how do I find out about pams menus.. I get all the energy magazines and muscle media.. and it seems some of the challanges live mostly on supplements and others real food.. I like a good mix.. which way do you do it? I was (am using the myoplex lite.. but thinking of doing the myoplex low carb??? any suggestions from anyone??
I am around just busy preparing for 8 weeks of CPB and geez does she have me working my butt off! It's nice to see the board a bit more active than last week.
Me an inspiration? Nah........ But I will be soon!
Karen I can't remember when you were leaving for London??
I will catch up later with everyone!
A big HI!! to the newbies - welcome to the family!
Happy Day!!!
Managed about 25 of them before I decided to ditch the sand. It was weird thinking that a year and a half ago, I had that much more fat on me.
because the horses are at the Grand National Rodeo and Horse Show - the BIG event at the Cow Palace (
New Bench!
