Hi everyone. I'm sorta of new here. I'm really a lurker, but am de-lurking for awhile. Usually what happens is that I get so busy that I end up not posting for awhile, then I get behind in messages, then everyone forgets about me and I fall off the face of the earth . . .

I started Brx today. I've been toying with the nutrition plan, but today am at full speed. Worked out right after school (I'm a teacher), but had a tough time with the 3-minute wait between sets. How do you deal with that? Do you do another set of lifting on a different muscle group, or do you quietly just . . . wait?

Tracy
Cycle1/Day1.

I know what you mean.....I have a hard time with that too. I too just started. I just wait. If the gym is really busy maybe someone else can work sets in with you.

I guess C2 the wait period is not at long..

Robin

You rest. You relax and breathe, getting in oxygen to the muscles and you let those muscles gear up for the next set. If you're lifting heavy enough, you'll need and look forward to that rest, believe me!

Welcome Tracy!

Take those 3 minute rests! You'll wish you had then back in Cycles 2 & 3! Some people do a little stretching. I used the time to increase my water by 1 liter. I drank 2 liters of water in my Cycle 1 workouts.


Deb

i have the same problem. it was really bad on the chest and bicep day. however, yesterday when i did back and triceps i stretched between sets. I didn't wait the full 3 minutes, but i waited longer than I did with the chest / bicep groups.

Thanks everyone. I did the back/triceps workout today and forced myself to wait. I'm glad I did. I felt stronger as I went through each set and was exhausted by the end of everything. I think I'll try that water idea, Deb. I have a difficult time getting it all in during the day. I'll also add in the stretching.

I belong to a women's only gym with a co-ed gym down the street that I have the option of attending as well. The women's only is nice because it's small and there are only about three people working out by the time I'm there, and those people are on the treadmills! I'll head over to the co-ed gym for legs day since that's where the leg press is (which I love).

i tried a women's only gym, but the equipment there sucked. i belong to a national chain co-ed gym and I like it. there are certain days that I won't go to certain gyms because they are "pick up bars" but as far as equipment and lots of staff they are great.

i did legs yesterday and still didn't get in the full 3-minute rest. i guess i am just too hyper to sit still. and I am still amazed at how much i can lift. before BRX i was doing hamstring curls 3 sets, 15 reps w/ 50 pounds. yesterday i was doing them at 90 pounds. if someone had told me i could do that, i would have laughed at them. One question though, none of the leg exercises focus on that flabby, disgusting inner thigh muscle. what exercises can i do for that?

I think the squats and leg press will take care of that inner thigh fat for us. Exercises that just target the inner thigh (adductor/abductor machines) are just a waste of time. Keep squatting or pressing!

My women's gym is pretty neat. Their equipment is all new. I just wish they had a leg press.

tikanique - Just keep eating clean and doing squats and leg presses, deadlifts.... IMO the inner/outer thigh machines are a waste of time.... I also read that when you do those machines because the muscles get bigger in your inner thigh area along WITH fat... that your thighs may even look BIGGER...NOT what we are striving for...

Hi all

I am finding it easier to rest too but I usually only rest about 2 mins between sets. I think I will try the stretching/water idea too. I too am finding I can lift more than I thought. And, I honestly don't miss the cardio

Robin

I thought I'd talk about BRx down here. I read your post of having 186 g. protein as that being your weight. Well, when I started I was 250 and I know what you mean. I think it is really important to get all that protein though. Try having more at each meal, I have started grilling a LOT of meat, I also eat a lot of cottage chesse and a lot of eggs. I can't quite stomach 8 yolks but I have 2 yolks and 8 whites for breakfast most mornings, each meal is just a lot of food, but if you try to get it in early it helps. At first it almost found like a forced feeding but I am starting to get better at it now. This is verboten on so many threads like over at L&S but I have at least 1 protein bar a day. Maybe it isn't the hightest quality but it sure is convenient and it is a nice break from big plates of food. I also eat a lot of tuna. I really have to work at getting enough green veggies but I know as I get in the C2 & 3 I'll have to rely on them a lot more.

On resting - I set my timer. I like the rests. I have had 10 lbs. of plates and 30 lb. dumbells to my gym in the last 4 weeks. I think the rests help me lift a lot heavier. I also thing that is what is making a huge difference in what is making my muscles start to get big. I drink water and reread my book and my Arnold Encyclopedia while I wait.

Ahhh here is your post :-)

As I was mentioning over on the daily thread, I finally got all my protein in But, I only ate 5 meals becase we went out for dinner.....Kyoto's. Great for the meat and veggies, but a bit too much fat. Oh well.....I have been good all week fat wise. I figure this is real life and sometimes I just have to deal with it.

I too eat protein bars here and there. I gotta find some good ones though. The one I had today was terrible.....myoplex low carb choco/strawberry. Does anyone know of any good ones?

Workout today was good. I did shoulders/abs. I don't really care for the backwards flys for the rear deltoids. Is there another exercise for that?

Robin

3 minutes: Something else to do is take notes on your workout. Use a timer-either a sports watch with one or buy a little kitchen one to take. Before I had a sports watch I used a little magnetic timer that I could stick on my clipboard or a machine if I was using one. Don't try watching the clock. You'll get distracted and it seems to be harder to wait that way. There have been times when I had to wait longer than 3 minutes between sets when lifting my heaviest on leg day.

Inner thighs: You're working them-no need for extra exercises. I don't waste my time on the adductor/abductor machines either.

Protein: You don't have to get ALL your protein for a meal from one source. How about 4 whole eggs and the rest meat? A lean hamburger and cottage cheese?

Protein bars: They are not a good choice, but once in a while won't kill you. I want to warn you about them. Most contain fructose, sugar, trans fats and/or tons of other bad stuff. Most contain soy, too. Read the label before you buy. I'm hoping Scott will come out wioth some that actually meet his criteria for a good bar. I am pretty sure there aren't any on the market at this time that do. There are a few that taste good, but none that are good for us.

Ok Deb..... I will try not to use the bars unless absolutely necessary.

As for your post in the weekly thread.......you are only allowed 2 red foods a week? The book said special occasions only, so it was kinda vague. When you say 2 red foods, do you mean servings? And is that red carbs and red proteins combined?

Oh yow I got a few things to learn

Robin

Robin, on page 77, the book says "...I want you to avoid Red foods as much as possible. Red proteins are high in saturated fat. Red carbohydrates are highly refined, processed foods that are loaded with fructose and sugar but low in fiber. Try to restrict your intake of Red foods to no more than 1 to 2 servings per week..."

This means 1 to 2 servings of Red proteins and carbohydrates combined per week. For most of us that means Red carbs because it's pretty easy to stick to Green proteins.

Most of us don't have Red foods every single week. The food list is so generous that there really isn't a big reson to. I think there may be a few people who have a free meal every week. I had 1, maybe 2 free meals while doing Cycles 1 & 2, but I didn't have any other Red foods that week.