BFL/BB #74 - week of 28 Oct 2002
 

Hey there everyone! How's it going???

I'm just taking a few minutes in a very busy schedule to check in. This weekend was VERY busy (even though I didn't get to ride...wahhh!). We had a great time at the Grand National Rodeo, but next year we're going to go to the afternoon performance rather than the evening one. By the time the rodeo was over we were both WIPED OUT as it was 10:40 pm, so we didn't stick around for the Lonestar concert. Dee Dee's group didn't do as well as last year - there was a MAJOR Arabian breeder there with their show string, including the stallion "Consensus" who was the United States National Reserve Champion stallion a couple of years back and he is a BEAUTY. He was in the Native Costume Championship class and of course won! Norman (the horse I'm hoping to lease) took the Gelding Halter championship in the morning (unfortunately I missed that class). Jim had his Friday night gig and didn't get to sleep until 3 am, and of course Sergent Sparky decided at 6 am that we had SLEPT LONG ENOUGH and started "thumping" and meeeooowwing through the house! :lol:

Working my way back...

JC - I actually leave for London next Sunday evening. It's an 11 hour flight from SFO to Heathrow, so I'll be wiped out for sure! I have to call my doctor to get some Ambein (sp) so I can snooze through the flight. I envy you being able to do another 8 weeks with Pam - now that I have another car payment, I have to take it easy with the expenditures for awhile. After I return from London, I plan to re-use the menus for four weeks...

Lakota - Welcome to the main thread! :lol: Yep, this be the one - every week I start a new thread (dunno about next week though - I'm not sure I'll be able to get through the Internet in the UK). Camp Pam B is Pam Brown's customized menu/training program - you can find out more about it at her website. I'd recommend doing at least one cycle of BFL first though. Generally, Pam's program is more restrictive than BFL - it really depends on what results you're looking for.

Speaking for myself, I do use protein powder and Myoplex Lites but mostly I eat real food - probably 80% of the time it's real food. By Myoplex Low Carb - I believe you're referring to the Ready to Drink (RTD) shakes - I'd DEFINITELY stay away from them. Not only are they WAY more pricey, but the protein isn't all that great. Here's a portion of an article I posted in the Fitness Scams forum: http://www.3fatchicks.com/forum/show...threadid=21131

Ledom - that was Susan in her motorcycle leathers. I actually own a Harley-Davidson leather jacket but I am most definitely NOT a motorcycle mama! In fact I wore that jacket to the horse show this weekend, Norman was busy chewing and licking it, but those jackets are made of IRON. Not a mark left on it :)

I hear ya about not obssessing about the scale, weight, size. You know, there's ALWAYS going to be someone who 'looks better' or 'looks worse' than you do...I can very easily obssess on these things myself, and have spent so much time in the past doing just that. Be patient and you WILL see big changes - they tend to sneak up on you overnight (actually other people will likely notice them before you do!).

Gotta run - time to get my books together!!!

>>>Camp Pam B is Pam Brown's customized menu/training program - you can find out more about it at her website.<<<

MrsJim,

Hi, I'm starting my first BFL 12 weeks today! Was curious about your above statement...what is the url for Pam's website? Couldn't find it on Google.

Thanks!

Welcome Peony...

I just PM'd you with the info as it is against 3FC forum rules to post the link to Pam's site (the name of her company is "Customized Physiques" BTW).

If you don't receive the message, you can get the link at the Lean & Strong board - www.leanandstrong.com

Gotta dash - tons of work!!

Monday
 

hi there all!

I've decided to take a gym break this week; I just can't make it to Thansgiving. The old bod is just not recovering from workouts and I feel I'm backsliding. Since it's been about 17 weeks without any kind of break, and my last break was a week long bike trip, I dont feel TOO bad about this. But there's still a niggling voice in the back of my head whispering "wimp....quitter...." But I know I need it and I'll be back!

Peony88888 (can we just say Peony?): Camp PB should really be done after you are very comfortable with BFL- at least 1 challenge, if not 2. Here is the link to here website: OOPS! According to forum rules, I need to delete it- sorry. But Karen sent it to you.
I just finished 8 weeks of it after doing 3 challenges, and she helped me off a long plateau. But I've years of weightlifting experience. Anyway, welcome aboard! Glad you chose this way of life. It really is wonderful, something great that you are doing for your body.

To anyone who doesn't frequent L&S (www.leanandstrong.com), I just posted C3 pics in the transformation gallery. I think I actually looked leaner at the end of C2, but lots less muscle!

So- I'm outta the gym this week, but eating clean. Hope I don't lose it all (except maybe some fat poundage :lol: )

See ya later,
mel

Thank you for the infor Mrs. Jim.. you saved me alot of money..I have been holding off going to gnc because of my gold card being good the first 7 days of the month...Do you take betalean or any other fat burners? or did you when you where losing all the inches and weight???

Hey-
 

Welcome Lakota and Peony.

Mel - I was just at L&S, you have mucho good feedback over there. I'll check out your pics tomorrow when I am at work. Sounds like you are making the right decision for yourself on working out. Enjoy the week and don't worry about it!!!!

Yesterday I got to take my kayak out for cardio. It does my soul good and when I don't get out for a while I really miss it. Only problem, as I was loading it on top of the car I dropped it on my leg (big bruise) and wrenched my back. I didn't even realize the back problem until this morning. I'll survive and was able to do my workout, there is just this little catch that is really annoying. But anyway - I paddled about 8 miles in choppy conditions and was out 4 hours. It was great as fall foliage is just starting to peak here.

Karen, how long will you be out of town? We'll miss you.

Mel! Breaks are always good - I feel so much better mentally after my break last week.

Karen: are you going to be online whilst in the UK?

Lakota: MrsJim doesnt' take fatburners but I do believe she used to take Phen Free now and then in the past to give her a pep up in the morning. I don't know if she would recommend it though. I would definately recommend AGAINST it. You can give it a go but I find it easier to keep weight off if it has been lost naturally without any aids.

After 2 days back on CPB I have lost the bloating feeling I got after a week off from eating clean thank goodness. The workouts she has given me are a killer and only 2 days in and I am already exhausted. So glad that I have planned some days off over the next few weeks. I did a complete list and rated all of her meals on what I liked etc and this week she has given me the best food! I am loving it.

Peony: I would go with what Mel said and wouldn't attempt CPB until after at least 1 or 2 BFL challenges. It ain't a walk in the park and you learn so much on BFL. BFL is like high school and CPB like College. You need one before having a go at the other.

AND WHERE IS EVERYONE ELSE????? :D :D :D

JC

Hi all
I do not have Body for Life as of yet, however, I do have it reserved through my library. I checked Col's Bookstore here and they want 41.95 plus 7% tax for it. So I thought I would check it out first. When you refer to a challenge do you mean one complete 12 week session? I am very new to this but very interested. I have been going to the gym now for just over a month and have definitely seen some results, but this really interests me. On July 29th 2002, I decided to change my life for good. No more diets, no more starving, I was 270 lbs and wanted that to be my last day ever at that weight. I am currently 246, have changed my eating habits, I exercise everyday in some form. I go three days at gym, one day walking and back to the gym. But I have been reading up from this site a bit and see that maybe 5 days at the gym is too much. I do however, do 20 minutes cardio before every workout.
Hope everyone has a good week!
Virginia

Hey Virginia,

DEFINATELY get the book and check it out. Bill has a way with words and makes the program very easy to understand. Yes when we talk about a challenge we are refering to 12 weeks unless otherwise specified. Sometimes we do sprints or mini-challenges of 4, 6 or 8 weeks. But if we are talking about that we would usually specify the length.

I am not sure where you read that 5 days a week at the gym is too much. Do you mean doing weight-lifting or just going to the gym in general (for cardio or classes etc)?

By the way - WELCOME!! :D :D

JC

Hey Wantolosealot,


Do you have a Great Canadian Superstore in your area? I bought the book 5 weeks ago ($40 CDN) and just discovered it last week on sale at GCSS for ($19 CDN)!!!!


I guess I should do a slight introduction. I, well we (dh and I), started our first challange 5 weeks ago. And already we have noticed lotsa small changes, hurray!! Measurements down and bf% down, but no scale weight down at all!!!! For DH, this is probably to be expected, but for me is is kinda worriesome. I will need to lose scale weight too at some point. I just wonder when it will start coming off? Like, there is no way I wanna weight 177 pounds at 5'4" can you spell gorilla!!!! :dizzy:


Weight loss history: I was on WW about a year ago and lost 20 pounds and then noticed that I was starting to get loose skin hanging off my thighs. I really let this developement subvert my resolve. I wanted to lose weight so I would feel comfortable going swimming with my kids and stuff and I won't feel happy with oodles of loose skin hanging off my thighs so why bother?
Well a year or so later dh and I tried WW again and again I lost 15 pounds or so and again the loose skin issue reared its' ugly head. Well I was browsing on 3FC and came across the loose skin thread here or was it in diets general? anyhow that lead to L&S and BFL. So, consequently, we switched from WW to BFL and have never looked back. I really enjoy the lifting and -hate- the cardio. DH likes both.

We have really done well with the food, although sometimes the timing of meals gives us difficulty. Like letting more that 3 hours go by before eating again. I expect better planning will solve this difficulty.

:o



Anyhow, thanks for reading. Patt.

Hey Patt,

Nice to meet you. You may discover that we aren't too keen on scale weight around here because everyone's lean weight (what you weigh minus the fat) is different. So I weigh 161 lbs at the moment but I am only a size or 2 away from being totally gorgeous! My ideal weight is actually around the 146 lb mark at 12% bodyfat, which is quite lean. So you may not have that far to go in terms of scale weight but you may have a ways in terms of body fat. Have you had it tested at all??

Some people here (including MrsJim) don't even weigh themselves anymore. We tend to focus on size of clothes and our fitness levels etc. Welcome to the team!!!

JC

JEC - thanks for the welcome. Yes I do know that you guys don't go for the scale weight thing. I'm not that worried about it too much, but I am aware that I do need to have some come off. I have some calipers and have measured BF% (dh did it) according to my latest measuring session I have:

123 Lean
54 Fat
177 Total

all for a bf of 30.7 (gasp!!!!)

My data from when we got the calipers (oct 10):

118 Lean
57 Fat
175 Total

all for a bf of 32.65 (also gasp!!!!)

[I don't know what it was originally probably %40 (also also gasp !!!!)]

so as you can see I am getting pretty cool results, but there still will need to be some scale weight loss. Figuring a 22% bf as a goal for my first challange and assuming I gain ~5 more lean pounds:

128 Lean
36 Fat
164 Total The nasty scale weight has gotta go!!!!!!

Patt.


Over all I am really happy with the programme. :)


PS was in Sydney and Perth about 10 years ago. I really love your country and am always trying to get dh to get another business trip worked out for us!!!!

Thanks for the kind welcome everyone!

Thoughts on Day 1 of my first 12 Week Challenge:

1) I feel like a wimp. I'm using 3,5,8 and 10 pound dumbbells. Is this normal?

2) I seem to have an unlimited capacity to eat lf cottage cheese with chives. That's all I'm craving!

3) Given my background of cardio, cardio and more cardio, I'm wondering about how effective those 20 MAS are...but I'm going to follow the program exactly for 12 weeks.

I'm not going to go by the scale. The last time my trainer did my measurements, I was 172 pounds and 22% body fat. I'm about a size 12, pushing a 14. I feel the best when I'm a size 6-8, so I'm going to go by size, as I'm pretty muscular to begin with.

Hope everyone has a great day!
Peony

Hi Pat
 

Patience, patience, patience! A virtue I preach but have none of!
Welcome to our little corner. It sounds like you are having fantastic results. You're a real muscle builder! Most of us don't see much fat loss til weeks 10-12, and then during rest week too, as long as you don't take a pig-out week!

As for the skin issue, if you read that thread, I'm sure you know it takes time also. I've lost about 50 lbs of fat (not all with bfl- started on sugarbusters) and was overweight for many years. The weight originally went on precipitously- during a 60 lb pregnancy 20 years ago, and never all came off. So my skin stretched and the under-layers tore. But it IS shrinking! I'm learning to look at the loose skin as a good thing- the fat is moving out and I have seen skin progress! So I know that with time, hydration, moisturizing, eating clean and lots of vitamin C and the right healthy fats, it will come back. I don't expect it to look like I'm 20 again, but it's looking better all the time!

Good luck, stay with us and the program and I'm sure you'll see the results you're looking for.

mel

Hey Mel,

Thanks for the warm welcome. :)


I know I have to be patient and disregard the scale beast, after all, everything else is going in the correct direction. You brought up a couple things: rest week as pig out week and skin.

I am currently trying to decide if we (dh and I) should do our first challange for 13 weeks or if we should take a 2 week rest or some sort of combo thing. Technically we end Dec 15, and if we take a week then we would be starting up a new challange over Christmas week, and although we could do that I would rather not. So I'm thinking of doing the first challange for 13 weeks or 12 weeks for lifting and 13 for eating clean. I dunno any ideas?

Thanks for the encouraging skin story. I assume you mean by "under layers tore" stretch marks? I gained my weight via nasty big pregnancies too. This first (11 years ago) I was able to loose most of, but the second (8 year ago) was more difficult. I don't remember exactly what I gained, but the baby alone was 9lbs7oz. I do understand that my skin will shrink back eventually I just hope I will be happy with shorts or {shudder} a bathing suit on. - can't quite get there mentally yet. :( Do you really think moisturizing really makes a difference?


Patt

Aaahhhkkkk (bad Pauly Shore impersonation!)
 

AACK! I was just mixing my protein shake in the kitchen using my Braun handblender...and I usually cover the top of the cup with my hand to keep any splashing down...but I was being a bit careless...so guess what happens? A piece of ice caught in the blade and KAPOW, Mt. Vestivus erupts all over me (it wasn't the whole shake but enough to make a BIG MESS!) Fortunately I have an emergency shirt in my office to change into! :lol:

Mel - if your bod is telling you to take a break, then just do it and enjoy yourself! I am actually doing the same thing next week while I'm in London. I'm going to bring a workout outfit - just one - to do some moderate cardio after I check into the hotel (after 11 hours of sitting on a plane, believe me, I'll need to MOVE a bit). However we are going to be at the same hotel as last year - they had a very lame exercise room (although judging from the website info, they might have remodeled it a bit). That will be my week off - then I'll hit the gym for 12 weeks before taking another week off.

My schedule for next week - I'm flying out to London on Sunday evening...and leave Heathrow on Friday morning - landing in SFO around 12:30 pm that same day (8 hour time difference between London and California BTW).

Patt - Welcome to our little board! :) Mel is RIGHT ON about the scale. Except for doctor's visits, I have basically banished the scale from my existence...and I'm a lot better off for it. Putting it bluntly, if I was measuring my success using the scale, I would've given up this bodybuilding/BFL thing about 4 weeks into my first challenge. After all, your weight doesn't show up tattooed on your forehead now does it :lol:

As far as the loose skin thing, I have that same problem and I do think moisturizing and taking EFAs (essential fatty acids) helps a great deal, along with Vitamin C and drinking a LOT of water. I've never been pregnant, but when I was morbidly obese (I dunno, does 265 pounds count as 'MO' these days??) most of my weight was in my thighs and hips (well, it was just everywhere). I do admit...I have toyed with the idea of having plastic surgery on my flanks/abs/thighs...but the cost involved - along with the pain - pretty much keeps that a pipe dream. I mean, if I had $10,000 to spend, I'd more likely buy a HORSE than some plastic surgery. Or I could lease Norman for a looooong time! :) (I MUST take some photos of Normie to show you guys...I really really really really want to lease him...and I know if I want something badly enough and am willing to work for it, I can do it - one of the 'mental lessons' I've learned in my BFL/BB journey is that NOTHING IS OUT OF REACH...like Pam sez, "Go for your dreams!!!")

Speaking of Pam, didja see that post of hers at L&S yesterday about dreams? I'll have to find it and quote it here for y'all.

Hi there Peony!!! just in response to your last post:

1) I feel like a wimp. I'm using 3,5,8 and 10 pound dumbbells. Is this normal? Ya know what - there's a very good reason that Bill P. doesn't recommend amounts of weight to lift - it's because WE ARE ALL DIFFERENT. If you're hitting a "10" with 8 or 10 pound weights (and you know what a '10' is, right?) then that's a good weight for you right now. The important thing in the beginning is to concentrate on FORM and speed -- don't use momentum in lifting/lowering the weight. I see that all the time at my gym - people pack on the weight and then just kind of fling it into the air and back down, like they were throwing a baseball or something. Remember in the book Bill said to say "Body-for-life" during the lift, and then lower to "I-am-building-my-body-for-life". You don't have to say that, it's just a cadence thing, ya know? What I used to do is count to myself, counting to 3 during the lift, hold at the midpoint for a count of 1, then lower to a count of 5. Now, it's just second nature.

2) I seem to have an unlimited capacity to eat lf cottage cheese with chives. That's all I'm craving! It's important to get some variety in your diet. The list in the book gives you a general idea of what you can eat. You can add just about every veggie out there onto the 'veggie' list (with the exception of olives); pretty much any fruit (excepting avocados) or whole grain (i.e. quinoa, wheat berries, millet) into the "Carbs" category. Proteins...just about any fish...wild game for you hunters out there...ostrich meat (which I've never had but I've heard good things about it!) etc. can be added. We have a Recipes thread here (I must add some more recipes to it) and there's also the Cooking Library at www.leanandstrong.com which has a WEALTH of recipes, most (if not all) of which are okay for BFL! Unfortunately one site I can't recommend for recipes or accurate info is the 'official' BFL website. I dunno who reviews the recipes but the last time I looked, many were NOT BFL (unless they were meant for free day). The thing is, that if you eat the same thing every day your body will get used to it and your fat loss can really suffer as a result. Your bod is programmed to hang onto fat with a death grip - as a survival mechanism. You need to keep fooling it!

3) Given my background of cardio, cardio and more cardio, I'm wondering about how effective those 20 MAS are...but I'm going to follow the program exactly for 12 weeks. Good for you - I learnt my lesson during my first challenge. Like you, I was a cardio bunny (up to 3 hours a day doing cardio in the gym) with little or no results. The first four weeks or so, I figured that I knew more about my body than Bill Phillips, so I did 40 minutes of cardio. After reading some posts at L&S, I decided that I would just FOLLOW THE BOOK and do the 20 MAS. Let me tell ya as a reformed cardio bunny that the 20 MAS WORKS and works well, as long as you hit your 9's and 10's (after your 10, you should be WIPED OUT - if not, kick it up a notch next time).

Virginia and everyone else looking for the book - DO TRY www.half.com - great prices and NO TAX! (our sales tax here is a whopping 8.25%!) Most of those folks should ship to Canada. I know that the Canadian dollar is worth about 60 US cents, but still you should be able to save some buckaroos.

Whew. That was a long post (this has taken me 45 minutes between answering calls and putting out fires).

JC - kick butt, girl!

Susan - pop in and let us know how you're doing!

Hello all!

Happy Wednesday (for me anyway) I had a kick butt cardio this morning although I seem to have some pain in my left foot that i will have to keep a track of. Food is great as usual thanks to Pam but I had a really foggy moment inbetween my workout last night and eating. Glad to know that her program is working!

How's everyone doing?? :D :D

Peony – you aren’t a wimp sweetheart. But don’t up the cardio – stick to the 20MAS. If you aren’t about to die at the end of it then you didn’t push yourself hard enough. Next time – go harder. 20 mins is all you need and actually when I do HIIT (high intensity interval training) where you run all out for a minute and then walk for a minute etc – I can only do it for about 14 mins! It’s all about pushing yourself harder and faster.

With the skin thing – take EFA’s or oils etc. I take flaxseed oil and I swear I have great hair, skin and nails because of it. So far I haven’t had a problem with loose skin at all.

MrsJim: Thanks honey!! Say hi to my distant relatives for me!

Patt: I am a BIG believer in fitting the program to your lifestyle. If you need to take a break at a different time then do it – at the end of the day it is more important to be consistent over a longer period than to make it fit to some ideal. To be honest I normally take a break when my body says so which is about 8-10 weeks. This is about life not just a small fixed period of time of dieting.

Mel: Big kisses – how are you mate?


JC :D

Peony..Don't worry about the lower weights you are doing..you will be amazed at how fast you can increase your weights..I started small too, but when I did the challange the first time I kept the BFL Journal.. and looking back at it.. I felt pretty proud of what I did accomplish.. But foolishly I let the scale rule me.. I had gone down a few sizes in clothes, and almost into a size 6...(fit but only for a couple hours)..I gained 3 or 4 pounds...and boom... that was the end for me..but this time..the inches are coming off.. and the scales are hidden....do your self a huge favor... don't go near any scales... just keep on buying smaller clothes..
hello to everyone else....I worked 12 hours today and the first thing I had to do when I came through the door is come see what everyone has to say..this is like a support group.. and after the bad news I got today..(one of my stylist 1 year old boy is in the hospital and will not be coming home ever again..Kidney failure)...I is good to visit you all for some good news.. instead of the refrigerator...

hi there
 

I'm not real good at rest week. I've blown my eating already- don't feel "accountable" to anyone and now I remember how icky refined carbs make me feel and how fast I turn into carb gut! Hopefully that will stop me tomorrow. I just got back from Outback where I had a big hunk of steak and vegies and water. Yeah me! JC, you'd probably die laughing in our Outback restaraunts which serve huge portions of American food with Australian names, and have lots of Aussie STUFF hanging on the walls.

Lakota- great attitude about the scale! I had to laugh about your pants fitting for a few hours, tho thats probably not funny to you. I bought a pair two weeks ago that I swear actually went on me in the dressing room and that evening, but darn if I've been able to get them on since. And I even announced them everywhere and what size they were. :o Every couple of days my husband asks if those are my new pants- uh no, sweetie- can't zip those today! I don't know where the fat went that day or why the h**l it didn't stay there, but maybe someday I'll wear em again for more than a few hours :lol: Wish I could say it was muscle gain that pushed me out of those pants but that would be delusional!

Patt- I'd go for the 13 weeks. Just not much longer. Otherwise 2 things can happen: 1) burnout and injuries- currently the boat I'm in and 2) if you're doing BFL, mentally your psyched up for 12 weeks and much after that I think you start slacking off on nutrition or workouts cause you've already congratulated yourself (and rightly so!) for finishing. Also the boat I'm in, tho not doing straight BFL anymore.

Karen- Sounds like you're gonna have a great trip! Is Jim going this time? When we were in England last year we only spent 1 day in London- not enough! Good thinking to time your break then.

Hi JC- Enjoying Pam's menus? I did until the last week when I told her I wanted a really strict diet. Very boring! 100% egg white, brocolli and chicken breast. I smelled lovely. I think she did say she could get stricter yet if I wanted a comp diet. Noooo- those size 2 (US) pants are not that important! Not that quickly, anyway!

Susan- you out there? what's up? we miss you!

gotta go, all those illegal carbs are settling on my butt as I type,

mel

Mel: I drove past one of those when I was in the US a few years ago but my friend wouldn't take me in there because he said that I would be embarrassed by the pretend Aussie stuff! I should try it next time.

Yeah I am still enjoying her menus although it has tighten up a lot this time. I am on my 3rd low calorie day in a row now and I am really feeling the energy levels change. I was doing my cardio this morning and felt a bit light headed after about 35 minutes so I stopped (was only meant to do 45 mins) I have loads of lettuce, broccoli, egg whites, chicken and green peppers this week but I actually like that food so I don't mind it too much. I still have 3 yummy jello cheesecakes and 2 protein puddings as well, for a bit of variety. I am drinking so much water at the moment and am not exactly sure why?? Do you drink more on her program?

I made the mistake of asking Pam to find me a role model with my body type that I could aim for. Well she did and the woman - Jennifer Hanke is gorgeous but now it's scary because I can picture what I want in my head so it's given me this burning desire to go as hard at it as possible now. I need to watch myself to make sure that I don't over train and I get enough rest. Sometimes I can be a bit overzealous when I want something.

Anyway back to work!

JC

I did my first 20 minute MAS today! I'm a runner, so I did the treadmill on various degrees of intensity. I had my little notecard with a minute-by-minute mph guide!

I was wiped out afterwards!

Thanks so much for all of the info/support today. I'll stay away from the scales.

Is there a standard portion for egg whites and cottage cheese?

Thanks!

Lakota
I am very sorry to hear about your stylists little boy. That is heart breaking! I have a 8 year old boy and a 10 year old girl and I can not imagine going through such a terrible thing. I will keep the boy, his mom and family in my prayers.
Virginia

Hey everyone! (wow, two posts in one day!)

Peony - eggwhites and cottage cheese are two of the few foods that don't quite work out with palm/fist. What I do is count protein grams i.e. 1 gram of protein per day of bodyweight.

So that equation would be if you weigh 150 pounds:

150 grams of protein per day
divded by 6 (meals per day) = 25 grams protein per meal

Eggwhites have about 3.5 grams of protein...so that would be 7 eggwhites...or you could do four eggwhites + one whole egg (many gals at L&S do that). For cottage cheese - most CC has 13 grams of protein per 1/2 cup so you'd have to measure out just under a cup to get your portion.

Mel - unfortunately Jim isn't coming along - he's lacking two very important things: 1) a passport and 2) spending money! Besides, it's supposed to be cold and pouring rain next week in London anyway :( fortunately we have another meeting planned for London in August 2003 - that gives him plenty of time to get some buckaroos and a passport together! Besides August would be much more fun anyway!

Outback Steakhouse...I must admit I have never been there! But if you watch any TV at all, you see their commercials often. JC, apparently all you Aussies do all day is hang around the beach grilling up sides of beef and prawns the size of my arm, and eat Bloomin' Onions (a deep-fried giant onion served with a mayonaise-based dip) and giant slabs of cheesecake. Oh and everyone has a perfect body and wears either bathing suits or khaki shirts and hats. Right? :lol:

Peony - I am a runner also. I love the 20MAS and also HIIT as well.

MrsJim - well I don't know about the bloomin onions but the cheesecake is about right! No we don't all have perfect bodies unfortunately. I was just hanging around here so I could make friends because I really look like Cindy Crawford! :D :D :D

erhhh.... yeah right......

We do grill a lot and BBQ a lot though so I guess that's correct. But personally I don't eat prawns - hubby does though???

Our CC here is about 16 grams per half cup so when I got Pam's menu I used her measurements for the first few weeks but kept getting bloated from all the cottage cheese! I realised after a bit of investigating that my portions where slightly smaller here to meet the same requirements! No more bloating!!! I NEARLY was put of CC entirely..... Lucky save....

JC

Good morning and welcome
 

Patt and Virginia. It's great to see so many people on the same path.

Virginia, how is your new bench working out? Mine didn't get delivered Mon. because it was raining. It should come Thurs. now. Yesterday I found a olympic barbell and a 200 lb. set of wts. on sale. Still in the back of my car - I'll be unloading and hauling down to the basement in a bit.

LBWO done by 5:30 this a.m. - now that feels good to have it taken care of for the day.

Patt, I was inspired to check out this plan by that loose skin thread too. It is weird when you almost wish for that problem because at least it would mean you are losing weight. We'll see how that goes for me. So far, not a problem. The thing that is worrisome to me is cellulite - I guess that is what you would call it. Dimpled, lumps of fat on my upper legs. Please tell me that will go away!

I did enjoy visiting the Hussman website that Karen refers to in the Sticky bulletin. I enjoyed reading how fat leaves the body, in layers like the layers of an onion. He also says that fat loss is noticeable first in the chest, face and upper abdomen. I have noticed that my upper abdomen does indeed look smaller. Lower abs- well that is a whole other story.

Have a good day everyone.

Morning all,


Ya know what I'm waiting for? Someone to notice! A while back LC posted a "what was your first time?" someone to notice your fat loss efforts. I really enjoyed all the responses it got. I am really anticipating someone noticing .... sigh it's gonna be a long weight.

MrsJim: LOL no, my weight is NOT tattoed to my forhead, it is tattoed across my butt!!! ;)

JEC: Yes, I agree with you that this has to be a life style that you can live with. I think Bill said in the book "we gee I was kinda hoping to have a life too"

Mel: Yep, that is what we are gonna do 13 weeks and then stop. I hadn't even considered your thoughts on slacking off and stuff.

Lakota: I am really sorry about your stylists son. As a parent I just can't imagine how she must be feeling.

Ledom: Hello :) Yea, the horrible skin thing. Have you seen Hookies photos on L&S? She dropped 100 lbs and had tonns of loose skin hanging off her body. She had really improved that situation alot. And yes, I think the cellulite will go away eventually, I hope.......


Patt

Hi all,
I have not got the book yet, but I am taking some of the things you discuss into consideration. I have a protein drink every morning using GNC's 95% protein powder, skim milk and blueberry/cranberry juice, one banana, 1/4 cup yogurt, and 1 tablespoon of milled flaxseed. Just wondering if you think this is a good combo, or if there is something else I should have in it.
I went to GNC today and bought flax seed oil. How much should I take, how should I take it( from spoon or in something), and should I substitue the milled flax seed for the flaxseed oil instead.
Sorry for all the questions, but I can not wait to start. Any hint you can give me until I ge the book, I would surely appreciate.
Virginia

Real quick here and then back to work...

Virginia - you're not giving the measurements on the protein powder, but looking at it, I'd say you're using too many carbs...on BFL, milk and yogurt are carbs (check the labels - more carbs than protein in them). Actually milk is not even on the 'authorized' list in the book...and I'd ace the juice as well. Juice is 100% sugar, ya know.

Basically (if you check the information 'sticky' at the top of the BFL/BB forum) you want each meal to have a portion of carbs and a portion of protein. You have at least two carb portions here (maybe more depending on how large your banana is). Personally for me, I count 1/2 a large banana as one portion...but everyone's different...

How about this for a protein shake recipe...

Protein powder (enough to equal 20-25 grams of protein - check the label)
1 frozen banana (or frozen peaches, frozen mango chunks, etc). Frozen fruit makes for a better tasting shake.
Tablespoon of flax oil or flax seeds
Splenda and vanilla if necessary to taste
Cold water and ice
Blend until smooth...

Another option if you have vanilla protein powder is to make a SWEET POTATO SHAKE. Use cold, cooked sweet potato in place of fruit, and add some cinnamon or pumpkin pie spice...vanilla, Splenda, water, ice...blend...mmmm...you could probably do this with pumpkin as well (just make sure when you buy canned pumpkin that you stay away from the cans marked "PUMPKIN PIE FILLING" as they have added ingredients such as sugar in them.

Back to work!!!

Day 3 on BFL.

First day of BFL lower body weight training. I spent the majority of my time running around my new gym trying to locate all of the equipment! Oh well, at least now I'll be all set for the next lower body workout.

This morning I was incredibly lazy and mixed my protein powder in with my oatmeal and ended up with a not-bad chocolate oatmeal.

Have a great night everyone!

Yeah! A clean day (so far)
 

I'm gonna do it! Stay clean all day, drink a gazillion gallons of water and get yesterday's crapola out of my system. Did half an hour of moderate cardio this morning and felt 100% better. I think I'm just used to more blood flow to the brain.

Peony: When I first joined my gym, I actually drew a map of my workouts and wrote down the number on any machine I used. Otherwise I would have spent more time wandering than working!

Hi everyone!
mel

Hi, I've been lurking for the last month, and finally thought I should post. I am into my third week of body for life. It seems to be going well. My sister had given me the book to read and I photocopied the exercise schedule, and so forth. I did just recently buy the book, and will be trying to focus more on the food end, of course still keep up with the exercise. Something I need to work on is the weight lifting. I haven't been really pushing myself to the limit!! Would like to converse with other Body for lifers!

Nyree

Patt: I so know how that feels! I had to lose about 18 lbs before anyone noticed and at one point I got so frustrated!
Now I am in the opposite situation – everyone remarks about it all the time and although I am grateful – I am still so far away from what I want to be!

Virginia – stay away from the juice sweety – so much sugar! With the flaxseed oil I take in either in the middle of the day or late at night. I will suggest that you don’t take it first thing in the morning or after your workout. Essential oils slow down your absorption of nutrients into your system. First thing in the morning or after your workout is when you want your nutrients coming in as quickly as possible to feed your hungry muscles. Thus supplementing with flax at those times can be detrimental. By the way never be sorry for questions – that’s how we all learn! And I take 2 tablespoons a day.

Peony: Believe it or not I eat oatmeal that way all the time – it’s not lazy at all. I use vanilla normally though.

Nyree: Welcome! It’s nice to meet you. Yell out if you need any help with the program.


JC

OH I forgot!!! I am having a great day gals! ;) I finally get decent carbs after 3 days of low calories on Pam's program. Talk about energy bonk!

Now off to reheat my broccoli and chicken soup! YUM

JC

PS If I disappear for a few days it's because I am taking a few days off work. :D

Hi Ladies!
Gosh, it's been a long time since I posted here! There's lots of new faces--hello to all the newbies and congrats on starting BFL. It's truly an awesome program.

Someone, Jan, I think was looking for progress photos. Mine are located at: http://briefcase.yahoo.com/bc/fairie28. You'll have to dig through the BFL folders.

Workouts are going good, food is good, can't complain about much right now. I have been shopping a lot lately and tried on some jeans. Was absolutely amazed to discover that I fit into a size 4 Tommy Hilfiger jean!! Didn't buy them, though, a little too pricey for my budget. Also, October 25th was my one-year anniversary doing BFL. Can't imagine where I'd be without it. Well, I KNOW where'd I be...still in my size 12s and feeling like crap about myself.

Also, meant to post awhile ago that I finally got my copies of "Brother Iron, Sister Steel" and "Your Body Revival" by Dave Draper from half.com. I had absolutely no idea that he and his wife ran a gym in Santa Cruz, CA, right where I used to live!! As I was reading "Your Body Revival," the part about where Dave talks about driving to Las Vegas I think with Laree, how they stop in that restaurant and see the family eating total junk? That story was in an article in the SC newspaper a year or so ago, very powerful because I remembered it and was happy to see it in the book. Wish I had been able to work out in his gym.

Mel--hope your rest week is going well, hang in there with the clean eating. Remember, rest is just as important as all-out pushing it.

Mrs Jim--I hope you have a wonderful trip to London. Getting to London in the next few years in high on my list of travel goals.

Virginia--I have to second MrsJim's advice about using frozen fruit in your protein shakes. I love frozen bananas, frozen berries and even frozen pineapple. Juice is definitely something I stay away from--fruit has all the vitamins and minerals that's in juice plus fiber, which helps tremendously in getting rid of fat.

RE: loose skin after losing weight, this month's Muscle Media has a little info on it. It cites a recent study that claims that getting enough essential fatty acids (good fats like flax oil) and plenty of anti-oxidants along with fruit and veggies that are low on the glycemic index have been shown to minimize skin damage. I've read on other boards that women who have lost a lot of weight swear by daily exfoliating and a high quality lotion to tighten up loose skin.

Have a great day ladies!
Maggie

Wow, wow, wow
 

Mox - it's pics like these that keep me convinced I'm on the right track. Thanks for posting. All your comments are food for thought.

Moxie,

Those pictures are wonderful, what an inspiration!! You're my personal inspiration, because I'm starting where you were (at a size 12) and I dream of wearing a size 4 in a year!!

How did you keep motivated throughout the program? I'm worried that I'll lose motivation half-way through.

Did my 20 MAS this morning before work, plus it's my free eating day. :)

Moxie I am going to look at your pics as soon as I write this reply. I was reading more of the book. It is amazing. Thanks JEC for your offer to,"yell out" if I need help, will do!!
I will come back often because I need to stay on track! I'm glad there is a place to come to!!

Nyree

Happy halloween!!!!!

:yikes:


Speaking of which, my horrible children will be bringing in loads of delicious candy which will be placed in big bowls and left in the kitchen (we have a no food in the bedrooms policy). So the next week or two will be a bit of a trial Im afraid. Dh has a plan, he will put aside a candy any time he wants one and save it for free day. It is times like this that I wish the children were more greedy and less into sharing. :D


Hi Moxiegirl, Nyree, Peony!

JEC: The thing is, I have lost 19 pounds and several inches and still no noticing. Dh and I started this together and he has done/lost twice as much as me. Of course we expected him to proceed faster and all that, but it was a little hard to take when we went to visit the family (different city) and they just could shut the :censored: up about how wonderful -he- was. At that time I had lost my 19 pounds (10% in WW parlance). I'm not really bitter about it, just impatient to begin receiving my compliments!!:D I'm sure they will start pouring in any day now, with any luck it will happen today which will strengthen my resolve re: halloween candy.

oh, I have another question. Can anyone say anything motivational about cardio? I have been doing 20MAS faithfully since I started this challange (missed one), but I -hate- it. I ride a stationary bike which is boring but better than running (shinsplints) and swimming (never get caught in a bathing suit policy) and I have to tell myself stuff like "if I can get through 37 hours of labour then I can finish this 19th minute! I really, really, really dislike cardio. I'm was thinking of doing BrX next - no cardio but then I realized there was no free day. HMMMMMM 60 mins of cardio as week gets you a free day. Good trade, I guess. Do y'all know of any successful transformations done without cardio and with free day? I guess I should just stop whinning and go do my 20MAS.

Patt

Patt,

If it's any comfort, I hate cardio too. I wish I had a more positive attitude about it, but I just don't enjoy it.

This morning I told myself that I'd rather get it over with in 20 minutes intensely than suffer through 45 minutes.

I listen to upbeat, inspiring music, though, and that does seem to help. I can lose myself in the music sometimes!

Thanks, everyone, for the compliments.

The topic of motivation and keeping the fires burning is something that I have spent a lot of the last year dealing with. Probably the past six months or so, as I finished C2 in May '02.

I also post at the BFL womens' group on Yahoo and I know that some people lurk/post at both places, but I'll post something here that I posted there last week:

Also, at the end of C2, I decided to quit the job I was working at that left me drained, exhausted and frustrated and decided to start my own personal training business. So that has been a huge motivator to keeping me on track. It's hard going financially in the beginning, but I know firsthand the power of fitness and living a healthy lifestyle and love to motivate people to achieve their goals.

I think a lot of people complete one successful challenge and have trouble jumping right into C2 with as much motivation and desire as they had in the beginning. When I got to this point, I looked at it that I hadn't seen all the results I wanted yet, and I imagined what I could look like with 12 more weeks of hard work. I knew what would happen if I let myself backslide, and that was harder than just keeping on.

Patt0, I know exactly how you feel about compliments and people noticing. I have found that a lot of people (women, especially, it seems) will do just about anything to avoid complimenting other women, especially about weight loss. I think it's such a touchy subject in our society, and people find it exceedingly difficult to compliment others. Everyone wants to believe that their diet is the one that works the best. My mom has never told me that I looked great after I lost the weight and even told me that I was crazy for wanting to be a personal trainer. It's hard to have to deal with others' negativity and body image issues, especially when it affects you personally.

I don't know what to say to help you out with cardio--I have always loved it, could do it for hours on end and still love it. Do you have your bike set up in front of the TV? That helps me. Or playing little motivational games with yourself, like "I know I can do this now, I've done it before and lived, I can do it now." Or try and beat your distance, chart your miles on a map and see how far you get in a month, things like that. I wouldn't say that doing cardio will make or break a challenge, but it is part of BFL. I am actually going to not do any cardio from Dec 1 on until spring and still take my very liberal free days, just lots of lifting, so I'll let you know how it goes.

Okay, take care everyone!
Maggie