Needing some ideas....
 

Hi everyone!

I'm new to this thread (BFL), and not sure where to begin. I've read the book - (excellent and super motivating)!

My problem is that I don't have alot of money to join a gym:(

I'm wanting to begin this program, and following the food program won't be difficult ( I plan to premake my meals and freeze them) - however, the weights and cardio parts is what I'm looking for help with.

I can afford to buy SOME weights.. unfortunately, not a gym type machine or a treadmill -( i might be able to buy a good treadmill from a relative).

What equipment can anyone suggest that i start with? I've been sedentary my whole life (i'm 33) and i have a good 100lbs to lose. I currently have one of those ball things, pilate video, leg weights (10lb each), tae bo video, and one of those tension strap things (the proper name escapes me at the moment).... you get the idea.

Last question, being from canada, I can't find the myoplex shakes suggested in the book, and I've read the advice to stay clear of the slimFAT shakes - any other canadians out there that can suggest an appropriate shake available up here?

Thankyou, thankyou, thankyou for all the posts here - they are truely invaluable to someone who is starting out and doesn't know sh*t about what she's doing!!

I'm planning to take the dreaded pics and measurements tonight. YIKES!!!!!!!!!!

Ohh.. one more thing...

I have access to a 96% soy protein powder, however, being hypothyroid (medicated), I've read somewhere that soy interfere's with the meds..... any advice on that?

Heya!

First off, check out www.leanandstrong.com and go to the "regional" boards. there is one dedicated to canada :D

You can find Myoplex etc. if you want, but you really dont need it and its just expensive if you dont have much $$ to begin with.

You really dont need to join a gym to do BFL :) All you need is a good set of weights (I believe someone suggested 3lbs to 30 as a good set to get you thru the challenge) and a place to use them.

Not sure about cardio for you, as I use a bike and tredmill myself, but I wager you could find a good used stationary bike in the classifieds or at a place like Play It Again sports. It doesnt have to be high tech or anything, it just has to work.

Since you want to loose ~100lbs I would suggest you NOT run or jog (from experiance here) as it could hurt your legs :S

I cant help you with you 2nd question tho! I would suggest you speak to your doctor about it though. I think most ppl use Whey protien rather than soy as it is.

Good luck!

Tidey

Changin,

I would suggest that you run if you want to. I don't see why you should restrict running at a high weight. I started out at 217lbs and was running from day one albeit a bit slow! I did suffer from shin splints at first but they went away after I lost about 30lbs.

JC

Hi Changin',

Welcome.... I am Canadian too Eastern Ontario here.... Soy Protein is not a complete protein, so you don't have to worry about taking that.... Whey is much better..... and what's even better is pure, clean food, you don't really need any of the protein powders, bars, shakes, etc.... the bars have too much sugar content, I used them RARELY.... or on free day for a treat because they ARE a SWEET treat......

Just a suggestion for the cardio try walking outside or in a mall using a stop watch to get yourself to your 10's..... In our town we have an arena where you can walk every day in climate control....

Good luck and don't be afraid to ask and go check out www.leanandstrong.com excellent site we all hang around there too pretty much....

Toodles...

Cheap Equipment
 

I have been doing BFL since July and I have yet to step inside a gym. I am fortunate that I could outfit myself at the beginning with weights and a bench (I already had a treadmill).

If money is tight then I think the absolute basics for working out at home BFL style are:
1. Stopwatch
2. A good set of shoes (especially if you have ankle, hip or knee issues)
3. A sturdy bench (check the classifieds for used) - some people like flat benches - I like my adjustable
4. A set of dumbbells. Powerblocks (do a web search) may be in your price range or if they aren't - then dumbbells in lower weight increments might be. You can buy what you need now and as you need more weight you can add on to your collection. I call this approach "I'm into heavy metal."


Oh - those ankle weights - don't use them. They create too much stress on the joints in ways that you don't need. I use mine to weight down salmon when I make Gravlax.

i use a whey protein shake instead of the other brand. I can get it cheaper. i started the program with the weights i had and so far those are good. I have 2-5-8-10 pound dumbells. i combine the 2 and 10 to make it a little heavier when needed. my muscles are all sore! i do plan to buy a set of 15 pounds when and if i get the money. as far as cardio i have a step and a bunch of exercise videos that i use. i'm going pretty cheap too for now. ask for what you need for holidays- birthdays x-mas valentine's day. it works for me!

Sometimes when I cant get to the gym and it is a cardio day, I will turn on the music and dance my heart out, or/and go up and down the first two steps on my staircase. It really works well. I also have an old old old adjustable bench, really too high for me, a set of light weights, and a barbell set (100lbs). Also my hubby got me a York complete gym for CHristams. It's not great but it does the trick. Also walking outside is the greatest cardio. Good clean fresh air, climbing over snow for the calf muscles, just watch out for the ice. I also go for a swim every once in a while.
Check your local paper, there are always people selling benches cheap, and other equip. too. Play it again, or ONce again sports also have gently used equipment for sale.
Where in Canada are you from, I am from Nova Scotia!
Virginia

Thankyou, everyone, for all your great ideas !!

We have a play-it-again sports here, so i'll definately check it out tomorrow.

Wannalosealot - I'm in Alberta, a ways away from you, but from what I hear, sharing the same type of weather :(

Spamtravels - thanks for the heads-up on the ankle weights.. these are ten pounds a piece.. (borrowed from a friend) - I guess you never think about the consequences of these things until you hear from others who give you the great advice.

Lanaii1 - Whey protien? It is tasteless? Can you add it to a morning shake type thing? Eg - fruit and ice, maybe milk? I'd imagine you'd buy it at health food stores..... expensive?? A friend offered her exercise bike when she gets her elliptical - hopefully it will be soon!!!

Tideypoo - well, as for my last question - I guess seeing that soy protien isn't a complete protien, it's not something I should be taking anyway.... hehehe. Thankyou for the advice on the running, and I've been checking out leanandstrong's site - WHAT A MOTIVATOR!!..

Again - thankyou all for the replies - Its nice to know there are ppl out there who are willing to welcome you, help you and encourage you to take the steps when your not sure how to go about things.

I look forward to hangin' around this forum and getting to know you all.

Wow! whats with all the canadians here? LOL

Im from Manitoba, but I live in Sweden now (moved for love *g*)

Just about everyone I know lives in Calgary now, so I will be out that way this summer visiting and camping :D

IM on C1D10 (yeah! ROCK! *uNF*) and I THINK Im actually showing a bit of fat loss already, and it may just be my imagination but I think my bicepts are getting more definition :D

A friend of my SO's has a gf who I sometimes chat with online, and she had the NERVE to tell me that lifting weights would make me look unfeminine. *boggle* Apparently I should be going to WW with her and not exercise so much.

Well, she can stick to weight watchers and be hungry all day. Im going to enjoy my 6 meals and when we both reach our "goal" weights I will be muscular and sleek while she will have to hit gym. Unfeminine? *huff*

Tidey

Hi All -

Toronto pipin' in, just to give us the whole Canadian perspective!

I bought a gigantic 2 kg. bottle of vanilla flavoured Whey protein at Costco for $30.77. Figure it'll do my DH and I for Month #1. Can't say it tastes great, but we blend it up in a blender with ice water, ice, a banana and a tablespoon of fat free/sugar free chocolate pudding mix. Not bad then.

BethO

How cool is the fact there's alot of canadians on the board???? YAAAYY!!!

I'm going to go shopping to day to Play it Again, check out the weights.. and perhaps to Costco to check out the whey protien. I figure that using the whey for some of the meals will be more convenient at times as next week i'll be starting school, and I work part-time (two jobs currently, but will be dropping one by this weekend because of school). My mother is visiting, and she has the costco card so I want to take advantage of that fact while i can :)

TIDEYPOO - Just remember that when this chick is still trying to lose her weight with WW, starving and STILL looks jiggly, - smile, flex a bicep here or there, and feel confident with your progess!!! YAAAAY FOR YOU!!! It's too bad that uninformed ppl need to express thier uninformed opinions about something they have obviously no idea about. I mean... sheesh.. even I know that more muscle burns more fat and is one hundred times healthier!! :)

By the way.. sweden? wow... Good for you! How long have you been there?

BethO - I'm going to look for that whey protien today - I'll try recipe for sure!

Hey, Changin!

I am in my 3rd week of C1. I know how the tight $$ situation can be!!! Check out the Krista Smash web site that MrsJim listed in the sticky at the beginning of the BfL forum. Krista has a lot of great suggestions for ways to provide yourself with weights, etc. for little to no $$.

Good luck w/the program!

Cheryl (not a Canadian, but I'd love to visit the country someday!!)

Jeez....Weight Watchers. (hopefully I don't offend people - I know there are a lot of WW attendees on the 3FC board and some lurk here but just gotta say this). The commercials for WW I've seen crack me up - you know the ones where they show the point value of each food they put in their mouth? Like a slice of pizza - 7 points. If you have 21 points for the day, there goes 1/3 of your points right there! I would STARVE to death if I was doing WW - I've done it in the past actually and remember being constantly hungry and eventually cheating. Just rambling here - it's been a long day and it's still morning here in Miami...

Changin - feel free to ask any questions you might have - we're all here to help each other!!!

I know that WW works for some people but I stuck to my points for a month and a half. I lost not only 5lbs, I also lost my period. It took me 3 months to have it back normally. Obviously it was NOT helping my body.

Im only in the middle of week two but I feel better than I EVER have!!!

Changin': I moved here on exchange in '98/'99 for a year of school. I was 17. Then I moved back in Feb 2000 (18) and have been here ever since. Its pretty challeneging sometimes, with the adjustment and being really lonely but thank HEAVEN for teh internet!

I did my 20MAS again today, but I got a stupid cramp in my side in minute 18 so my 10 became a 6 pretty quickly. *makes a face*
Usually I can push thru a bit of discomfort but this was one of those breathing ones, where if you try to breath it hurts like youre going to have a heart attack, and I just could NOT do it without passing out heh. I will do better next time!

Tidey

hi galz,
just got back from grocery shopping, and i need some help. I have never eaten asparagus, so can someone ive me a good way to cook it? I stocked up on my cottae cheese and bought some sugar free choc jello to go with it.

Guess what today was the first time that I woke up at 7 and worked out in the morning. My next task is to finish my workouts in the allotted time, I am howerver doin them and doing them heavy, hitting tens. I did not finish the last thing left is to do my biceps, that is all I did not do, my upper body was jello.

Oh well, I am in my second week, I wish I had someone in Georia to work out with.

MMM Asparagus!

Snap off the ends right where it feels right; you'll know by the feeling where the tough part stops. Lay the stalks in a glass casserole (a 7 x11 or 8 x8 works well). put just a little water in and cover with plastic wrap. Nuke on high for about 3-4 minutes, depending on how much you are cooking.

If you have leftover, toss them with a little vinaigrette type dressing and eat them cold the next day.

Laura

Thanks laura,
That sounds great . The one and only other thing or stumblin block is the 6 meals, tonite i will plan and get back on track, because I cannot seem to get the 6 meals down, I need more disclipline, I eat clean but not enough, my start weight was 195, my goal is 145, any ideas on how much to eat, the palm fist may work, but I use little food as possible. Oh well thanks.

Hey Tidey: I wouldn't be surprised if you are seeing definition in your biceps - that was the first place I saw definition as well!

JC

Well!

Went to Costco - and i FINALLY remember why i hated shopping there in the first place. I still have a hard time understanding the concept that i have to PAY for a membership to SPEND money in thier store - and yes... they have some great deals, however.. when i went to pay for my stuff, my mother was with me, and i had her card with my debit card in hand, and the cashier told me that only the cardholder could use thier debit card. I could use cash only. SHITE!!! Well, here i am, standing in line at the cash machine now, getting cash while there is a huge line-up waiting behind me in the cashiers lineup. AND.... the person who is paid to run a yellow magic marker line through your receipt at the exit of the store (as if to CHECK the receipt against your merchandise---what can you steal between the cashier and the exit of the store???) but doesnt really check it, just draws the line and moves onto the next person........ what a place. (thankyou, had to vent!)

I did manage to find the vanilla flavoured protein powder (whey). I mixed it with 1/2 cup of skim milk and 1/2 cup water and frozen fruit. It was pretty good!!! I'm planning on using it on days that i have no time and need a quick meal. Will that suffice for a complete meal?

Ok... sorry for the huge rant and small question!

Hi changin'.

I completely understand about Costco.... argh!! Oh and now they have a "NEW" rule about the cash card????? They make new "RULES" every time I go there!! I use my mom's card also, now I can't use my cash card.... Well, I will suggest to my mom NOT to renew her card, because that is totally ridiculous!! Hey I'm ranting about the d****n store too!! :lol:

As for the whey protein your shake sounds good... but don't use milk there is no milk in the BFL if you want to do it by the book....Check your protein and carb content on the label and adjust accordingly, you should have at each meal approx. (and this is for most women) 25g of prot. and 25g of carbs.... now I have a powder presently that had 30g pro, and 5g carbs, so this morning I added a banana to my shake, and I'm not going to fret about 5 extra grams of protein...

Tobebuff -- I eat my asparagus raw dipped in very little dressing... make sure you wash them carefully... this is the only thing about asparagus that turns me off is that it always seems to have grit stuck in the leaves no matter how careful i am about cleaning it... A suggestion about your meals.... put a timer on and eat every 2 to 2.5 hours, altho you will become a clock watcher...:lol:

Well later all...

Lanai,
Thank you, you are so kind , I enjoy your responses, you are never negative and you never come off wrong I enjoy and appreciate that. But I beleive that my portions will have to be very small, because I gained back the 5 pounds that I lost, on free days I only eat junk food, I cannot understand this, I may have to tweak the program, I have never missed a workout though.

Hi Buff...

Thanks for the compliment.... Don't worry about the 5lb weight gain... it's muscle, muscle is SMALLER than fat, muscle is HEAVIER than fat, muscle BURNS fat... But you know what is great about muscle?? It doesn't GIGGLE like fat....

Oh and THROW the scale AWAY.... FA' FA' FA' AWAY!!!

Just another suggestion: tweak the free day... not so much junk MAYBE that's the problem...

Later....

tanyajordan,

i just wrote you a post on another thread.

i would strongly suggest not eating like that on your free day. i know that if i eat all kinds of junk food i'll blow up like a ballon again !!! there are just some body types that cannot take bad carbs and fat very well......... i am most definitely one of those people. i have COMPLETELY accepted the fact that in order for me to be lean and healthy i have to eat good food for many, many years to come. there ain't nothing wrong with that !!!

i would suggest a free meal for a few weeks, instead of an entire free day. sometimes the tweak is very minimal to make the whole thing work for your certain body.

also, do what Lana said, throw those scales into the river honey !!! you're working those muscles and building them!!! there is no need to weigh yourself. go by your clothes, your progress pictures, the way you *feel* physically (not mentally or emotionally because we tend to mess with our minds in unhealthy ways !!)

don't let the *gain* get you down. stick with it, re-commit on a daily basis. get into the gym and work those weights HARD !!! do your cardio like you mean it every single time. and most importantly, be patient !!

take care,

adriana

tanyajordan,

i completely forgot this !!

do not, and i mean DO NOT go below your caloric needs. it's completely counter-productive to go to low calories. your body will hold on the the fat for it's dear life !!!

let me know if you need help figuring out your caloric needs. i will need your age, height and weight. you must feed your body the amount of calories that it needs in order for it to work efficiently and provide you with the correct nutrition to build muscle and burn fat at the same time. it's a fine balance, but you CAN do it !!

see ya,

adriana

Hi everyone!

Ok.. in reading some of the posts.. i have a few more questions.. (again!)...

I never noticed it, but why isnt milk on the program?

What happens if you go more protien than carb? I LOVE protien, and ya know.. like carbs.. but i could soo easily go heavier on the protiens,... is this a bad thing?

I've read the problems that some other ppl are having with the palm/fist measurements. I think the palm wouldnt be a problem.. but the fist thing.. hmmm.. for some reason i'm having a spacial problem with that... if i try to imagine a fist size of rice for instance... wholly cow.. thats a LOAD of rice. Can anyone attach some type of ballpark measurement to that?

Does anyone take supplements? EI: vitamins, herbs.. that type of thing. Has anyone heard of that conjugated linoleic acid? (sorry if it's spelt wrong.... )

I apologize for all the questions.. but i'm planning on starting on monday, and i'd like to hit the ground running....

:)

Just a quick response.... to you Changin'

There is no milk on the program because it has alot of sugar in it... it's not a complete protein, and with all the veggies and cottage cheese you will be eating you'll be ok calcium wise... take a sup if you feel the need to, that's what I do....

Palm/ fist method.... I go with 4oz meats and 1/2 cup rice in the case of cottage cheese 1 cup, and egg whites 5-8 / meal.....

I take many sups.... I just started glutamine for muscle soreness, works like a charm... I also take calcium, magnesium, vit e, glucosamine for joints, ginko for memory, dong quay for men-on-pause symptoms.... ALL help me tremendously.... and sometimes a multi....

Hope this helps...

Oh AND.....

DO NOT APPOLOGISE FOR THE QUESTIONS!! We are all here for ya...

Lana !!! ROFL !!!

men-on-pause !!

that's a GREAT ONE !!!

ad

Adrianna,
Thanks again, ok here oes, I did manage to lose that 5 pounds so I am back to 190 again:) Ok so I need some help with calories, I did however do as you suested I have a free meal durin the day, like an ice cream sandhich or chicken, that worked:D

Ok my age 31, well 32 on the 17th of February
I am 5feet"8 inches tall
and I weigh 190

work your magic girlfriend and if you can provide me with a menu for the week that will be great, here is what i have to work with,shrimp, sirloin ground beef 97-3, very lean, ground turkey, cottage cheese, asparagus, zucchini, broccoli,corn,green beans,brown rice ,whole wheat pasta,oranes banabas,pears,etc...and tomato sauce no suar nothin bland, s/f jello and s/f choc pudding,and splenda.

ok hook me up, i do not belon to a gym, but I have 2 rooms with gym equiptment, i think i ot the owrkouts to a max, alos have the firm tapes for cardio and a total ym, did not use it yet.

ok hook a girl up.:D

TJ !!

that's just fantastic !!!!!!!!!!!!!!!!! yahoo !!!

i had a feeling it was just a temporary thing.

i think it's good that you made that decision about the free day. i don't like them at all !! i'm too carb sensitive and i need to stay completely away from the stuff that got me into this mess in the first place.

keep working hard, eating clean and drinking that water !! i find that when i'm bloated if i drink lots of water all the water-retention goes down within hours !!

take care,

adriana