Body Rx
 

Someone had mentioned Body Rx and thought it was an excellent plan so I borrowed it from the library. Read it last night and thought it sounded great. There are a few things I have concerns with so I am hoping someone out there can answer a few questions. He recommends an awful large amount of protein I cannot imagine trying to eat all that meat etc... that kinda turns me off. Can you eat cheese or nuts instead and just count the grams of protein??? Also, I have been trying to keep my carb count under 100 grams a day and he recommends 300 grams a day!!! I am scared to death I will gain weight. Is he meaning starching carbs and fruit?? In the book, he also mentions eating lots of fiber so I am naturally thinking great because I love fruit but how do I count that fiber or carb??? Also, I didn't like that he doesn't recommend dumbells and recommends joining a gym. I have a great set of dumbbells and AM NOT going to join a gym. He seems to lack lower body exercises (squats, lunges etc...). Sorry about all the questions, but I just don't know this is doable. Anyone???

Hey Schwartzie! :wave:

Cycle 1 really isn't that much protein. You increase the amount gradually and though it may seem like a lot at first you get used to it. I was stuffed for over 1 week on Cycle 3 but then my metabolism kicked in and I have been having no trouble getting it all in.

Full-fat cheese and nuts are red foods. Some low fat cheese is allowed but I chose not to include any because I've stalled from cheese before. Cheese other than cottage cheese should not be considered a main source of protein. Nuts are difficult to eat in very small amounts, too.

The yellow carbs are a maxiumum not a requirement. Yeelow carbs are basically starchy carbs-not fruit. You can eat as much of the listed fruit as you want. We did not get fat eating fruit. All you count from fruit is the fiber. You should get most of your fruit from veggies, less from fruit, then some supps in Cycle 3.

You don't have to do machines or join a gym. The things he recommends are for beginners who don't know how to properly use free weights and might injure themselves. Lots of people do BRx at home and use different exercises. Just make sure to choose ones that work the muscles in the same way and follow the workout sets/reps/rests in the book. BTW, The leg workout in the book is great-I did it the first time I did BRx-but if you don't have those machines other exercises work as well.

I've got a list of BRx Q&As I'd be glad to e-mail to you if you send me your address. I keep getting a lot of the same questions so I started saving them rather than writing them over again and again!

BRx really is a great program-the best I've done!

Deb

Its very doable. Its the background basis of my program and I lost weight and inches with BRX. I suggest that you review the food portion of the program, you'll notice there are ways to get in your protien w/out having to constantly down meat, you can eat fish, some kinds of cheese are appropriate, some are not, whey protein shakes are also a good way to help the protein counts as well as cottage cheese.

The carb counts in each cycle are a LIMIT not a goal. Sadly the book doesn't do a good job of making that clear.

I work out at home w/dumbells and barbells and the squat and variations of it are a BIG part of my leg workout! there are lots of good home exercise you can do that don't require you to join a gym.

Be glad to help you on your BRX journey, plus Laura, Jamie and Deb too are veterans of this program and have had wonderful results with it.

In the meantime here's a link w/some basic info:

http://www.msnusers.com/BodyRXVillage/whatisbodyrx.msnw

Thanks ladies - your info helped alot!! I am still pondering the idea whether I should do this or not. I always thought that excess protein was way too hard on your kidneys?? Thanks Deb I would love it if you would send the info to me. What is your e-mail address and I will send you my address?

Deb,

Please send me the info as well at [/email]. when i first read the book (last week), i was thinking the same thing about too much protein and WAY too many carbs. however, after only two protein shakes, 3 egg whites with fat free cheese and fat free turkey I had over 1/3 of my daily protein before noon. getting in the protein won't be as hard as i thought. i am glad you pointed out that the carb is a max and not a requirement, because i was worried about that number as well. Question? what IS a good daily intake for total carbs?

Hi all

I just got the BRx book tonite, so I am going to settle down and read it. From browsing it, it looks good, and I look forward to implementing it.

Deb, can you please send me those Q and A's? My email is [email protected].

Thanks!!

Robin

fiber whoa!
 

new body rxers. don't skim over the part that says don't add all that fiber all at once. PLEASE do it gradually. take it from someone who knows! i was so miserable last night. i felt like one of those Macy Thanksgiving Day Parade balloons. i took two fiber tablets yesterday, had an apple, 3 servings of applesauce, two servings of mixed greens, a romaine lettuce salad and carrots. I MORE than met my fiber needs but oh the pain! my daughter said i looked like i was pregnant.

Robin & Tikanique, you've got mail!

Schwartzie, I PMed my addy to you a PM a couple days ago but there is no record of it so I just sent it to you again.

Yep, good advise on the fiber. Do NOT start at 60g! :fr:

Thanks Deb.....those are very helpful!!

Robin

ditto on the thanks deb. i printed them out so i can PERUSE them over and over again.

Deb would you mind awfully sending the Q&A
 

to me as well please please please..



I'm interested in reading up on BRX for after BFL.

Thanks much!
adena

I am so embarrassed to ask this Deb, but what does PM mean?? I didn't receive an e-mail from you if that is what you mean. I don't know alot of the abbreviations yet so sorry I sound so stupid!

you don't sound stupid at all schwartzie. now if you ask what does body mean or how do you rx it or if sleeping with weights on your chest will help your chest muscles get stronger, then we MIGHT raise our eyebrows at you. Come to think of it, that weight on the chest thing, may NOT be a half bad idea. i can telemarket it, just like the saran wrap diet, get a washed up actress to promote it, make a lot of money and retire early. hmmmmmmmmm

PM = private message on 3FC...

I strongly recommend utilizing the PM function here rather than posting your email - because you never know who's lurking and might use it for their own purposes.

Private messages are just that - totally private.

Just FYI...

Karen, my PM does not seem to be working. I have sent 2 PMs to Schwartzie and there is no sign of them-can't track them at all.

Schwartzie, at the bottom of each post you can see tabs like "profile. Next to that one is "send PM." (private message) You can click on that and and send me your e-mail address. Maybe yours works.

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! :wave:

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 :):dancer:

Robin :strong:

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:spin: 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 :strong:

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:spin:

Robin :dance:

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.

Ok Deb I see where you mean. I was looking on page 96 where the summary is for C1 guidelines. Granted, most of us would not have special occasions that often, which I would imagine is why he put that. I haven't had a "red" meal yet....last nite perhaps came close. I have had some red foods this week, like the donut :eek: But all in all I have managed to stick to the lists. I am finding that it is quite easy to do, even if I am eating out, which I do a lot!! Plus I am learning a lot about the foods I am eating. For instance, I could not believe breads!! Almost all of the supposed good-for-you, whole-grain/wheat/oat breads have HFCS as one of the first few recipes. I wish we had a Trader Joes here. But there is a store by me that does have very good natural breads. Heck, maybe it is time to pull out the bread machine again and make my own :spin:

Deb, I know you use lifeform (I think) to keep track of things. Do you use it all the time, or do you pretty much just keep track mentally?

Thanks for keeping me straight Deb........and being patient :)

Robin :strong:

i was also unpleasantly surprised by my whole wheat bread. it has less than a gram of fiber and is so NOT healthy. when i go shopping this week, one of my goals is to find a bread that has what i need it to have. one of my fav snacks is ffcheese melted on whole wheat, but the bread needs to have more of what i need.

BTW do any of y'all have problems with your joints being sore after weight training? my elbows were KILLING me after bicep day. then when i worked the rear deltoids, they started aching again.

Tika -- My elbows are sore too after working arms, usually when I go to heavy too fast with not enough of a warm up.... If you are not alergic to fish try Glucosamine, it's a vitamin both Hubby and I swear by since taking Glucosamine he has eliminated his knee pain totally... and I don't hear the popping in my knee joints and elbows....

It's been a few days since I've written, but Brx is going really well. I'm at the end of my 2nd week, and I can't believe how fast it's going. Just from my 1st week to the 2nd week, I was able to lift heavier. I was never growing this fast with BFL. The eating is wonderful--except I've had these really horrid chocolate cravings, and my protein powder just isn't chocolatey enough! Also, my pants that just fit two weeks ago are pretty loose as of yesterday. Exciting stuff!

I requested BodyRX from my library but now have to wait.

What is your opinion of BodyRX versus Body for Life?

Please keep this thread going because once I get the book I will surely have questions. :( :)

Hi LuckyLadyBug! I love Brx vs. BFL so far. I really like things broken down in 6 week intervals--the time seems to be going much faster. I also love going very heavy for 6 reps, and I like that I don't have to have the yellow carbs (oats, potatoes, beans, etc.) if I don't want to. I like how Brx concentrates on protein and fiber, and I love not doing cardio. I like eating a ton of veggies and fruits--I know I could eat a lot of veggies on BFL, but it was such a CHORE after getting in the fistful of carb.

Anyway, those are a few of my favorite things. :)

Tracy

Thanks, Tracy, but I could be in trouble cause I don't really like fruit.

Always something!!! :lol:

Not like fruit?!?!!? :cb:

What kind of veggies do you like?

Broccoli and asparagus are two of my favorites. Corn, peas, squash, I guess I can go with most any veggie.

I sure hope those are allowed or I will be in a pickle.

I love tomatos - fruit or veggie???? doesn't matter I love them.

Either way, tomatoes are a green food, so eat away!

I've been eating a lot of broccoli and raw spinach lately--a good thing! I used to be veggie phobic, but with the weather warming up, it's nice to eat huge salads.