Lana
Happy Belated Birthday to you,.... Happy Belated Birthday to you,... Happy Belated Birhtday dear Lana,.... Happy Belated Birthday to you.
Hope you had a good one
Virginia

HAHAHAHAHHAHAHAHHAH KAREN! How's that arm! Jeez, I really did laugh out loud when I read that.
Great idea. If you don't mind, I am gonna use it too! I post on another board too and BOY do they need help. (that's me, gotta save everybody!)


Lana, HAPPY BIRTHDAY!

Gotta fly girlies!

SPLENDA
 

I buy it at the commisary, so it's waaaaaaaaaaaay cheap. The 3.8 oz box of granuals was under 3 buckos! (I think) Hey, I could buy it in bulk and send it to you guys............

Okay girls, help me out here. I am at the end of Week 3 in my challenge and doing really well (I am so proud of myself for actually sticking something out for more than two days! :D ), but I have a problem. The workouts are BORING ME TO DEATH! I've been working hard, and I can tell I'm getting results because I've recently been able to lift more weight. (Please don't ask me how much more...you'll laugh at me! :lol: )

I think it's just the idea of "same thing, different day." I guess I'm asking for "permission" to mix it up a little, maybe add a few abductor exercise or some extra crunches. Tell me what you all think.

Good morning,
 

:hat: Happy birthday week Lana!!!! Hope you have a great year coming up.

Sigh, I think I AM stuck! Karen you said 3 weeks w/ no change and on Tues. it will be 3 weeks. The weird thing is that I have fluctuated about 3 lbs. this week, ending the week on the up side of that 3 lbs. I am sticking to the diet, doing the workouts and really working at increasing weights!

So starting tomorrow I am hitting it w/ a plan of attack. What might I be doing wrong? Well, my timing has been off, sometimes I eat my meals too close together. This generally happens w/ meal 1 & 2 and meal 5 & 6 - so I am going to work on this. I am not doing a huge variety in my diet so I am going to stir things up here. Less beef and CC and more poultry and egg whites for this coming week. I think I'll go ahead and change my workout routine instead of waiting for week 4 to do that. Any other ideas girls? OK, mel I am thinking about cutting back carbs (slightly) as well and upping the veggies.

This is a scale thing. I haven't felt larger, clothes are fitting good, I believe I am seeing more muscle tone. BUT, remember, I am one of those girls that needs to lose in the vicinity of 80 lbs. or so, so that it is't acceptable to stop losing so early in the game. Any advice surely appreciated!

Jennelle !!
 

i would say that if changing things around a bit is the one thing that will keep you right on track, then by all means DO IT !!

three weeks is a good time for one routine. you can change it at this point and it'll probably do you the world of good. especially since you'll be "into it" again.

i'm on my second challenge but in C1 i did a lot of what i needed to do to make it work for me...... i did super-splits with the weights and much more cardio than the suggested amount. i was super happy with the results of C1 and that's why i decided to go on with C2.

i think that BFL can be used as a spring-board to many good things. i wouldn't stray much from the nutritional program, except to possibly cut out the free day altogether (i did after two weeks on C1).

it's a great program that can be tweaked fairly easily for each individual and that's what i really like about it.

good luck.

adriana

LEDOM!!: re cutting carbs - you need to be careful if you want to try this tweak because it can backfire badly on you and give you the worst exhaustion you have ever felt! If you want to do it then email me and I can guide since a have a bit of experience (like Mel) with cutting carbs and it working. Also, use adding cardio as a last resort, the problem with it is that the more you do the more your body gets used to it and thus you are continually adding more in to get results. Try and tweak with diet and weights (using splits etc) before adding in cardio.

Jenelle: Adding crunches in isn't going to kill you so I would say go for it!

JC

Thanks JC,
 

Since making that post earlier today I have been reconsidering on the carbs. I really don't want to tweak too much at this stage of the game. I have been happy w/ my success so far and still have lots of BFL faith. Also, some of the things I have read today over at l&s have made me give that idea a second thought as well. I think what I really need to do is make sure I am not having overly generous portions and add some variety. For the last month or so I have been using steelcut oats w/ apple for my carb up to 3 times a day (love that stuff). I am also thinking of substituting shannycakes for the bfl banana loaves. I believe I will do the test of displacing water in a full bowl w/ my fist to see just what the measurement for a serving is. I had thought I'd save splits for the 3rd challenge but I may take you up on advice in case this coming week doesn't go better. I actually think I am doing pretty good following the diet, but this week I am really going to look for little ways to make it better. Anyway, I will send you a pm w/ my e-mail. Thanks for taking the time to offer suggestions. It is just a bit disconcerting, the last 2 weeks of C1 I was seeing such good results, I wanted to pick up right where I left off but I am having to prime the pump again it seems.

Ledom
 

Ledom- You just said all the things I was going to suggest. I'd be real careful as JC said, about cutting the carbs. But I would change them up a bit. I got really stuck in C2 I think becuase I ate the same 5-6 foods in the same prtions every day. Also, I went to splits in the middle of C1 because 1) it was way too boring and 2) with a mistory of many old sports injuries, working the same body parts with the same exercises twice a week was killing my shoulders and knees. Rotator cuff and knee problems forced me to change the standard BFL UBW-LBW-UBW, then switch. I very early on switch to a 4 day split to save my joints. I also found it more interesting.
Hang in there on the nutrition- with the weight you have to lose, I wouldn't tweak it much, just add variety and watch your portions. I started BFL only 4 pounds heavier than I am now (actually I haven't weighed in about 3 weeks, do who knows?) having already lost 50 pounds. So don't use me as a nutritional example.

Today's a chore day- cleaned 2 toxic bathrooms, 1 to go. Then some studying, then the mandatory football game on TV. I hate football, but the entire Philadelphia area has been swept by Eagles fever. We have a humungous projection TV and dh invited a few neighbors to watch the game here. UGH! At least THEY are bringing the junk food!

mel

hello everyone!!
 

sure is quiet around here this weekend -- i hope you're all having a good one :)

today is the beginning of a new week for us here in israel. the weekends just fly by since fridays are still very active days of shopping, cooking and errands. we really only "rest" on saturdays.

i had a great workout this morning, upper body. which is still kind of strange to me since i had done super splits for so long, and half of the week is still a split. i feel good though :smug:

then it was 30 minutes of HIIT, with an emphasis on the *intensity*.

tonight is spinning class. the first one since i was side-lined by the flu almost one month ago. spinning is my real super challenge since it took me a few months just to get into enough shape to live through one class. now i'll be working on building up endurance once again :^: *sigh*

Ledom -- i'm glad to see that you've been able to work through the rough spots and that you are now re-determined in your challenge. i'm one to stick to the same foods that i love, so i know what you're talking about to a certain extent. i still haven't gotten tired of my very basic, very good foods, and i'm hoping i just don't - ever !!

Jennelle -- have you made any changes in your workouts? i'm curious to hear what you've decided to do about the whole thing.

have a great day everyone :D

adriana

hiya Mel
 

you snuck in there while i was writing my post!!

you and i did a lot of the same things with our workouts i see. i also got dead bored at the beginning of C1 and quickly solved that problem with splits. i LOVE splits !! now i'm doing the Dave Draper favorite which is a bit strange in the second half of the week. but i'm liking it because it does break things up :cool:

uugghh, we did household chores yesterday..... thank God that's behind me, at least for a few days. the good thing was that everyone helped out a bit (including my ex-husband) and it was all done pretty quickly.

have a great day Mel.

adriana

Adriana - I did an upper body workout yesterday that involved more weight and a few more exercises for the lats, and I feel it today! It's a "good sore," though. I think it's what I needed...I sort of felt like I wasn't having to work hard enough (or maybe my body was just getting used to it.)

You will probably think that I am crazy but I love to clean! It's one of my favourite things to do and it helps me relax!

JC

Splits-
 

OK guys, I got this off L&S, I think PamB posted it. Does this look like the splits you do? I am ready to try splits.

Day 1: Chest and bi's
Day 2: rest
Day 3: Back and tri's
Day 4: off
Day 5: Shoulders and abs
Day 6: Legs
Day 7: off

"I do 3 exercises 4 sets each per large body part (chest, back, thighs and shoulders) and 2 exercises 5 sets each per small body part (bi's, tri's, calfs). 8-10 reps per set until failure...

I throw in cardio 2-3 times per week...forget it after leg day! You need rest! "

I've got my cooking going and am feeling opitimistic.

Current split
 

I'm actually taking this next week off because it's been ages since I rested, and both rotator cuffs are inflamed, but the split I have been doing is very similar:

Mon: Chest and tri's
Tues: Cardio, shoulders and abs
Wednesday: Legs
Thurs: Cardio and different ab exercises
Fri: Back and Bi's
Sat: Cardio
Sun: Clean the house and do laundry
oops- no rest day!

My rep count is different, tho. For most muscle groups, I do 4 sets of 10, and a fifth if I haven't totally failed yet. For shoulder muscle groups I do 3 and sometimes a 4th set of 10.
I find that my legs are the most sore 2 days after a good leg day, so cardio the day after is ok.

I've tried other spllits, but keep coming back to this, with variations on the exercises. Will spend some time this week re-evaluating my workouts and may try something new again. Seems to be a lot of Dave Draper devotees on the board. Maybe I'll look at some of his again.

JC- If you REALLY like to clean, I have a great idea for your next vacation :lol: I'll even help with the airfare. I wouldn't mind cleaning so much if it were MY mess or general entropy, or just dog related, but cleaning up after a 12 year old boy and his friends infuriates me. And a husband who leaves a trail everywhere he goes of just STUFF! Grrr... and it's partially my own fault that I let them get away with it. Even my daughter, when she's home, knows that MOM will do it. She keeps her apartment at school quite neat and clean, but at home is a slob. Rant, rage....

Adriana- Did you get the "favorite" from Brother Iron Sister Steel or Iron-Online? I think they are slightly different, but can't remember exactly. Guess that's what I'll be checking out this week.

Karen- Where are you? off horsing around this week-end?

I feel like a gaint puff-ball from 2 days of horrible eating. I know I'm only supposed to be staying out of the gym, but everything broke down this weekend. I think I'll have a big bowl of ice cream to really top it off, then start clean first thing tomorrow. I need to remind myself how terrible this is.

mel

Ledom: I emailed you.

Mel: you pay for the airfare and I will clean!

Karen: neighhhhh!!!!!

JC

good morning everyone!
 

why is it that i feel that time is just flying by? i don't like this feeling of not getting enough done. ick.

it's already monday here and i have a full day planned. i'll be going to the gym later this morning for a legs workout, then some cardio.

i've noticed that some of you don't do cardio on a legs day. is that because of the over-load or because you just don't like the cardio?

i do cardio every single time i'm in the gym, and then some. i even go back to the gym in the evening a few times a week to do another cardio session. last night was spinning. i hadn't been in one month and it felt good.

Jennelle -- that's great that you added what you wanted to add. i'm a firm believer in making the workout something that you are happy with and being flexible. good for you!!

Mel - i'm doing the Draper favorite from his website. i don't have Brother Iron- Sister Steel, but i'm going to get it soon. it's a pain buying books like that here because they have to be ordered online and then we also pay customs taxes when they arrive!!

JEC - i'm with you. i like cleaning too, but not because it makes me relax, because it makes the messy house a bit better :lol: !! i'm not compulsive about it, i get into it a few times a week getting things done that need to be done. with 5 kids and 2 dogs this house gets wild really fast :o

Ledom - that workout looks pretty good, especially when you *throw in* the cardio. you'll like this split, i'm sure.

it's great reading everyone's workout schedule. i'm fascinated by how people work their bodies. my current schedule is as follows:

sunday: upper body + 30 min HIIT + spinning in evening
monday: legs, abs + 30 min HIIT + trekking in evening
tueday: total rest
wednesday: chest, back, shoulders + 30 min HIIT + sometimes trekking in evening
thursday: legs, abs + 30 min HIIT + spinning in evening
friday: biceps, triceps + 30 min HIIT
saturday: most times rest, sometimes a 5-7k walk around town

i'm back doing the basic BFL sets and reps breakdown right now. 60-70 minutes in the weights room and i'm very happy with it all.

i REALLY love cardio too, so i place a great emphasis on it during the week. sometimes i swim too, but much less now since the workout is quite intense.

wishing you all a great Monday !! make it count :smug:

adriana

OK,
 

thanks for the input on splits. I have done some switching around and now the potential workout schedule looks more like this.

S cardio
M back & bis
T cardio
W chest and tris
T shoulders and abs/cardio
F legs
S off

I like your idea about adding another ab workout Mel so I may do that.

Now my question is - how many exercises per body part? Do you follow the bfl model on that or change that up as well? Do you find these workouts run a bit shorter than the bfl split?

adrianna - you are so full of energy, I don't think I could keep up with you!?!!?!