Weight and Resistance Training Boost weight loss, and look great!

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Old 01-07-2004, 10:00 AM   #1  
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Default LWL #136 -- Week of January 5-11

We're back! I've gone through major 3FC withdrawal. It's a shame that we've lost so many of our back posts but let's all come back and pick up right where we left off.

I remember that Cindy had posted about calories right before the crash and I had a response typed up for her that I'll copy over:

Cindy ó I think you pretty much answered your own question about calories. Sounds like youíve hit on a calorie level that is getting you the results that you want. Ten pounds gone forever is terrific! Donít fix what ainít broke, you know? Weíre all different when it comes to calories and exercise and you'll save yourself a lot of grief if you just focus on what works for YOU. And donít forget that Dip and I are a whole lot older than you are (you sweet little thing, you) and so need fewer calories. Now, one thing I did discover as I was losing was that my calorie needs decreased as my size decreased, but you donít need to worry about that unless and until your fat loss stalls. You are doing wonderfully well and making terrific progress, especially with your attitude and how you are seeing this as your lifestyle, not as a quick-fix diet.

OMG!!! I just realized that just about the entire Maintainers Forum is gone forever! Oh wow -- we're going to have to rebuild that one but I've got to run for now.

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Old 01-07-2004, 10:07 AM   #2  
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Well, gals, I didn't go through withdrawl, but learned I could get through a day without 3FC, if I had to. A, as in one day.

I am devastated by the losses, actually. I fee like I've just lost a rather large piece of my past. It will take me awhile to get back into the spirit of things, but I can follow your leads - here, grab my hand.

Edited for - I see I have to change my profile. That's a start.
I'll start the 2004 Goals thread.


Last edited by diphthong; 01-07-2004 at 10:16 AM.
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Old 01-07-2004, 10:35 AM   #3  
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I've got your hand, Dip! As long as we're all here together for each other, it doesn't matter what words are gone.

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Old 01-07-2004, 10:54 AM   #4  
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Thanks, Meg. (PACT)

Before the crash, I guess Monday, I made a long post about hunger, and went on to say about how I feared that I wasn't ready for the real world yet. Being able to type out those fears, made me think real long and hard about it yesterday. After I wrote it, it impacted me so much that I C&P'd it into my journal.

One of the statements I made -"Since I am going to have to go back to work for awhile soon, and won't have the luxury of this kind of schedule, I am re-reading and working on Dr. Phil's 7 Keys. I want to have those keys down and in practice just like the Ten Commandments. I am not secure enough yet to trust myself out in the real world and out of the comforts of this environment. My new habits aren't concrete yet. What will I do if I need LWL/3fC and can't utilize a computer? "

I just wanted to clarify what the Ten Commandments were, actually one of the first things I read and saved when I started to consider lifting. This is where I first heard about calorie deficit.

Meg, you bring up a good point about you and I not needing as many calories being older. I hadn't thought about that (in my head, I'm stuck at 28 and have been for about 20 years.)

OK, enough of me and my blantant insecurities and delusions about age - onward and upward. We're back, let's lift!

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Old 01-07-2004, 10:55 AM   #5  
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Default Hang On Tight!

We can overcome this, one post at a time. Given the traffic on this list, I'll bet we're back up and running within 48 hours. Don't be disheartened; this is just a momentary setback. And if we can eat clean, lift weights, do our cardio and be fitness fanatics, surely we can cope with a little server crash.

I'm at work, but I'm going to take just a moment to start us off. Before the crash, we had been talking about calorie deficits, and it was a really enlightening conversation for me. I had wondered why I wasn't making very much progress, and I think you and Meg had helped me see the light. My calories probably average about 1500 a day, and I'm currently chalking up about 300 calories a day in cardio. But I think what I need to try is eating closer to 1200-1300 a day, and then building up a bigger deficit with exercise. Or, even if I don't cut the calories a lot, I still need a bigger exercise deficit. And, of course, I need to add the weights back in (more on that in another post).

So, thanks for those insights. I've read Venuto and I've read Phillips, but I don't think I've internalized what they had to say. I needed to hear how you were actually putting the theory into practice for it all to make sense.

Hi ho, hi ho, it's off to work I go. Later gators.
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Old 01-07-2004, 11:33 AM   #6  
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Oh how typical! I was just getting back into the groove and I lost you guys!

not to mention my gym decided to close about 10 minutes before I arrived on monday, and was closed all day teusday. Right now, however, I am on my way there to do my first chest/bi's workout in about 3 weeks... eep! I dread tomorrow morning lol

I like Ilene's idea from the lost thead about adding some extra cardio after weights, Im going to put in 25mins extra on the bike/elliptical/treadmill until all my xmas fat is gone! Great idea Ilene!

I had a wakeup over christmas about how FAST a good 40/30/30 diet can go back to 0/60/40 and how BAAAD it makes me feel. And how FAST it puts the fat back on. I went to the gym about 3x's over the holidays to do cardio (pushed HARD on those intervals too!), so I think I am OK on that front (didnt loose to much endurance there)

Just a quick WOW!! for Dip, I cant remember your exact progress now but I know I was over the moon when I read your post about your progress. GO DIP!! Also, your post on the "goals" thread made my head spin. Its time for me to get specific and make those goals a reality instead of being so vauge I cant lose even if I gain

mrs. Jim, I cant WAIT to see your tummy tuck photos (bikini or no!) and have my fingers crossed for your recovery to be as speedy as possible so you can get back to the gym.

So, here I am, Im back, and Im going to the gym now! Hows that for a comeback hehe

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Old 01-07-2004, 11:46 AM   #7  
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a quick funny from another board..

> 'Twas the month after Christmas, and all through the house
> Nothing would fit me, not even a blouse.
> The cookies I'd nibble, the eggnog I'd taste
> At the holiday parties had gone to my waist.
> When I got on the scales there arose such a number!
> When I walked to the store (less a walk than a lumber)
> I'd remember the marvelous meals I'd prepared;
> The gravies and sauces and beef nicely rared,
> The wines and the rum balls, the breads and the cheese,
> And the way I'd never said, "No thank you, please."
> As I dressed myself in my husband's old shirt
> And prepared once again to do battle with dirt,
> I said to myself, as only I can,
> "You can't spend a winter disguised as a man!"
> So - - away with the last of the sour cream dip,
> Get rid of the fruit cake, every cracker and chip.
> Every last bit of rich food must be banished
> 'Til all the additional ounces have vanished.
> I won't have a cookie - - not even a lick.
> I'll just sit and chew on a celery stick.
> I won't have hot biscuits, or corn bread, or pie,
> I'll munch on a carrot and quietly cry,
> "I'm hungry, I'm lonesome, and life is a bore."
> But isn't that what January is for?
> Unable to giggle, no longer a riot,
> HAPPY NEW YEAR TO ALL and to all a good diet!
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Old 01-07-2004, 12:00 PM   #8  
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Smile Yipee! We're back

Unfortunately, my 2004 goals disappeared. I really hope they come back! I was re-reading them, but never printed them or put them into a word doc. Dumb.

Tidey! So glad to see you back, too

Cardio is done, meals are planned, made and 1/3 eaten. I have either legs or back and bi's this afternoon with my trainer (and boss) depending on whether my still purple toe can take a heavy leg session.

Sorry this is short- gotta finish up a few left-over decorating jobs from before Christmas. The fabrics finally arrived and clients are VERY antsy!

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Old 01-07-2004, 12:01 PM   #9  
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Default OMG!

I was over 1000 posts before we crashed! Now I'll have to be super chatty to get back there again. Yakity- yak.

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Old 01-07-2004, 12:24 PM   #10  
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Default OMG we have power again!!

But darn! Lost so much info! Don't worry gals, we'll get it back!

Okay - update on me - I had my TT on 8 December - progressing very well in the healing. Went back to the gym starting 1 January (taking it REALLY easy though as I'm not supposed to be pushing it for another 1 1/2 weeks or 6 weeks post surgery). Eating hasn't been great, but it hasn't been bad either. In fact this was the cleanest Christmas I've ever had - I was in no shape to bake, and my sweet tooth took a vacation (still on partial vacation although I have had frozen yogurt a few times...).

Immediate plans - I'm going to weigh in for the Discovery Health thing but from what I've heard about the menu plan, I will NOT be following their diet.

Back to work - let's hear from everyone else! Jeez...this feels like the 1989 Loma Prieta earthquake when the power was out for a looong time - then afterwards we all had to clean up the mess...but we'll get back in shape, no worries
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Old 01-07-2004, 12:26 PM   #11  
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Default Wow,

I am so glad 3fc is back up. Toward the end I was chanting I want my 3FC! Tidey, glad your back and you aren't alone in getting yourself back together after an hiatus. I loved that take on The Night Before Christmas, I have seen so many takes on that this year, but yours is by far my favorite. Meg, Dip, Mel, goodmorning.

Well, if you guys can stand a really long post. I would like to copy some posts that I found...

I am continually struggling and, I believe, it is the "head work" that trips me up every time. I found this woman's insights very helpful.

Hi Everyone!

(I posted this message on another board and wanted to share with everyone here
also. Sorry, it's long! lol)

I'd like to preface what I have to say with a little "confession"... The last
few months have been so UNBELIEVABLE for me!

But,up until a few months ago I was carrying around a lot of Extra weight.And
many times I felt invisible to the world around me.A store clerk, or an auto
mechanic may have walked right by me to help someone else as if I weren't even
there.Although I lived in a Big Body,I felt small and insignificant.

Then, through the process of eating right and working out, my body began to
change.With Rob's help and by Just DOing IT, or what I like to call...I "Forrest
Gumped" it. Meaning I just did what I believed was right and thought would
work,and I did it, and I did it, and I did it...Until one day,my body was

Suddenly, people began stopping me on my morning runs asking me,"Hey,how much
weight have you lost?" "WOW, I can't believe it!" they'd say. Then, EAS called
and told me I'd won. WOW! Mind Blower! Mark, the gentleman that interviewed by
phone for EAS asked me, "Hey, What did you do to develop THOSE abs?"

Now, people see my transformation pics and immediately they'll say, "Great job!"
or "AMAZING!", or something similar.

The fact is,I've Never won ANYTHING before In My Life!!! and I've been around
for FORTY SIX YEARS NOW!(Laughing) You have no idea what EVERYONE'S words of
praise and adulation means to me.(Tears are streaming down my face as I type
this.Tears of Great Joy!)My life will Never be the same!

Now, for the Great news for Everyone reading this now who hasn't won or attained
their transformation yet... I was reading a message left by someone,pleading to
know What I did to achieve such a transformation? What did I eat? How did I work
out?...The same questions many people ask. The difference was "Uncle Steve's"
reply to her questions...WOW! HE BLEW ME AWAY.It's so true.The Most Profound
Truths are so simple.But, Steve Captured my Whole philosphy in less than a

He said, "The tone of that post, plus others.... seems to carry the implicit
belief that she(Mina)MUST be doing something radically different than what the
rest of us are doing.
I'll betcha dollars to donuts, she ISN'T! It always works that way with
The difference is mental and mindset, nothing else. That's why Bill Phillips
devotes SO much of the book to that subject.
The body is a dumb beast; the mind is in charge!
Trust me on this.....
Uncle Steve"

WOW! I'm still blown away when I read that.Steve, if you're reading this,I am
bowing in admiration to your genious!!!

Now, my confession...A part of me, the Very selfish part, would love for
everyone to think, "Wow, that Mina is REALLY something! Did you see HER pics?
She's Incredible!

I don't think I'll Ever tire of reading those Wonderful things...But the Truth
is, I have done NOTHING that ANYONE reading these words can't do themselves!

Let me be Specific...I lost 85 pounds in about 11 months. That breaks down to
about 7-8 pounds per month and fewer than 2 pounds per week.I think we'd all
agree that less than 2 pounds per week is healthy, but Not extraordinary,
right?The beauty of this is, even if I lost only a pound per week, or had twice
as much weight to lose...I'd still get to where I am today...it would just be a
11 months later.

I guess the message I'm trying to convey is that I AM SPECIAL!, but so are WE
ALL!I did achieve a beautiful transformation. But so can we ALL!

Just do what I did. Forrest Gump it!

My feelings about what worked for me can be summed up in one word CONSISTENCY!If
you read what Bill Phillips has to say about Food and Working out and follow
what you learn for AS LONG AS IT TAKES to reach your goals,Guess what...You WILL
reach your goals.The key is to Do it UNTIL... and then you WILL!

I used to get on the scale after working out like a crazy person for a month and
find that I'd actually GAINED weight and all Rob had to say was,"I know hon.Now
go eat a clean meal and get ready to go to the gym." PROFOUND!!!

I'd have an Awful day at work and be on the verge of tears and ready to dull the
pain with "FOOD" and Rob would hold me for a lil bit then gently tell me to get
dressed for the gym.

Today, and for months now, MY ANSWER FOR EVERYTHING is: "Eat clean and work

"OMG, the IRS wants to audit us and the car just fell apart"..."Great!Let's eat
clean and work out!" (laughing)

You get the idea.

I used to watch the BFL Champions on the video's and think, "Wow, they're so
lucky!and they're 'special'..." Now that I've been named a Champion, I can tell
you with Absolute certainty that Uncle Steve is right,we're ALL capable of
Remarkable Transformations!And it doesn't take "super-human" effort.

Get it in your mind that You Will Achieve an Incredible transformation!Don't
just believe it. KNOW IT!Eliminate ALL the doubt! Whether you lose weight this
week or gain weight the next is INCONSEQUENTIAL!You WILL WIN! Then, just Eat
Clean and Work out, and do THAT over and over and over until you reach your

Sorry to have been soooo longwinded!

God Bless each of you.

I KNOW YOU CAN DO IT! Now go and Prove me Right!!!


When I first started the Challenge last year,I had my boyfriend (literally)
cover ALL of our mirrors to just above my eye level so I wouldn't have to see
myself.That's how much I loathed my body (myself).It took months of "coaching"
from my boyfriend to make the shift from loathing to LOVING my body and I feel
THAT shift was the MOST necesary for My transformation to take place.

Looking back, I now realize that changing my body truly was 80 plus percent a
Mental exercise...and 20 percent or LESS was physical...On an average day,I'd
spend 1-2 hours working out...The REST OF MY DAY was spent "THINKING".And my
THINKING determined whether I WORKED out or not in the first place, what I ate,
what kind of workout I'd have (intensity) that day,etc...

Just like I did 12 months ago, people ask me ALL the time,"Mina, what do you
eat?What supplements do you use?Tell me Exactly how you work out..."

Those things ARE important, but for ME, the most important ingredient is
Mindset.Get your mindset right and your body WILL follow.

My boyfriend gave me his "fence" analogy. "Mina" he said."You have to decide
once and for all what side of the fence you TRULY want to be on. One side of the
fence supports all the things you've done up until now to get your body into the
overweight condition you find yourself today." "The Other side of the fence is a
new way of life.That healthy,FULL OF ENERGY body that you want is there.On that
side of the fence,food is Fuel!Exercise = ENERGY!"

He'd tell me after I cheated,"Hon,I'll love you no matter what side of the fence
YOU choose to live,but it's time to get OFF the fence."

Once I'd made the choice and Committed to living on the Healthy" side,it became
easy (easier) to make decisions about what to eat,etc... Today,I constantly ask
myself,"Is this thought supporting my decision to have an Awesome body.If it
doesn't,I check again..."What side of the fence do I want to live..."

OK ok...I got carried away...

Sorry to go on and on...lol

If I were asked, "What was the key to my transformation",I'd say without
hesitation,"Mindset!" Decide what side of the fence you want to live then put
Every ounce of energy you have into supporting that decision!

Well, that's it for me,for now...I'll be back soon to talk about the "other"
things...What I ate,etc...OK?

Thanks again for ALL the Love and Support!!!

Hi Everyone,

FOOD!!! As you can see in my Jan. 2000 (Before pics) food USED TO BE one of my
favorite topics! My perspective about food has changed a little since then. lol
It had to before I could ever change my body in a significant way.

A couple things before I get started.

I know some people look at my pictures and they think, "WOW! This woman made
such a change...she must really KNOW how to transform a body...!" The truth
is,I've learned through trial and error how to change My Body. And when I look
back at my transformation it was really a Very simple process.

The simple secret to my transformation (if there is one) is that I took a look
at the things that would help support my physical transformation...Things like
food,working out, Mindset,etc... and I set a Minimum Standard for myself. I
said, " I know if I eat 'this' food and workout 'this way' everyday for 1
year...then in 1 year I'll be where I want to be. I found a MINIMUM STANDARD for
myself that I would not breach...and I "lived" that standard for one year.

I didn't have Free Days, because I've had an eating disorder (bingeing) for
decades now and my "mind" says, "if I eat certain foods, my 'diet' is OVER!" and
I may not get back on track for days/weeks/months or even years. Sad, but true.

Again, let me Emphasize...My way is NOT the right way....It's just my way. OK?

I didn't have Free Days...but I "Cheated" many times throughout my
Transformation Year. MANY TIMES! And. if it weren't for my boyfriend (whose name
is "Rob" by the way), Who hammered unrelentlessly the idea of forgiveness and
self love into me Constantly, the changes I made would've been impossible.

Before last year,I didn't know I could "fall" (cheat- I know it's a harsh
word,but it's the only one that 'fits' for me.) and Still Win...But I did fall,
almost monthly,sometimes for a few days in one month...but I got up,brushed
off,and got back on...The Key is getting back up as often as it takes until you
reach your goal!

Okay, back to food... Rob "painted a picture" for me once that really hit home
for me. He said, "Hon, imagine we go down to the Car Dealership and pick up that
Brand New B'mer you want.We drive it off the lot, and in a day or two the car
needs gas. So we pull into the gas station,I go to the back of the car, and pull
out a shovel. I find a nice hill of sand and begin shovelling the sand into the
Gas Tank of the car!. Sounds Crazy, Right? But isn't that what you do to your
Body everytime you eat "certain" foods? And how much MORE VALUABLE IS YOUR BODY

OK, point made...So today, "Food is Fuel" for me. That's it!

What do I eat/drink? (again, this is what I've learned works for Me...People
have asked...so I'm telling.)

I drink only water. A minimum of one gallon per day.

I eat at least four meals per day. I'd love to eat six, but I rarely do. I
believe if I ate six, my body would make changes faster...but I believed if I
consistently ate 4 "clean" meals a day,in one year I'd be where I want to be and
it proved right.
I recommend 6...

Every meal I eat has Protein,Carbs,and fat without Fail!

Each meal had one of the following: 4 ounces of lean meat or chicken, or 6
ounces of fish, or 1 cup of Cottage Cheese (4%).I didn't add any oil (fat).
Usually, I assumed the animal proteins contained enough fat already.

My carbs: I can eat as much lettuce,brocolli,cauliflower,cabbage, cucumber as I
want , usually around 2-3 cups. I also enjoy HUGE frozen red or green grapes
adding 25 or so to a given meal.

I avoided "processed foods" (with the exception of Cottage Cheese and SALSA
which I often made myself)

Sometimes I'd eat pop corn (3-4 oz), yes with 4 oz. of protein. lol

In a typical meal, I may mix salsa into 6 oz. of tuna.

A common meal for me is: 1 cup cottage cheese, 2 Hot House Cucumbers,1 large
Tomato, 1 white onion, Dice everything, mix them together and eat. Followed by
25 frozen grapes.

Above,I've listed the only foods I allowed myself. A small amount of added salt
sometimes...that's it. For me ,it's simple.And simplicity works for me.

I want to reiterate, The way I eat may be Totally wrong for someone else. It's
the "way" that's worked for me. If I were starting out,I'd follow the
suggestions of a Bill Phillips or a Barry Sears, someone with YEARS of expertise
before I'd follow someone who is still "experimenting". OK?

For me today, "Food is Fuel". and after leaving much of my body's (previous) fat
in the past, I can say without hesitation that, "Thin truly does TASTE BETTER!"

Keep Getting UP! :-)


Subject: Fw: Mina and Loose Skin (Repost)
Hello Everyone!
I'm sorry that I haven't had the time to get back to the Club before now...

2000 was intended to be the year of my Physical Transformation.2001 is the year
of my Financial Transformation.I've begun a business from home and am
overwhelmed with the newfound "Freedom" (laughing) being my Own Boss is
affording me. (really laughing now).

I've read some of the responses people have posted about my Transformation at
this Club and others...I'll answer a few of the questions now, and provide more
information on my next visit.

First, THANK YOU for ALL of your encouragement and congratulations!!!You guys
are Awesome!

If I had one message that I could give Anyone working to build a Fit Body it
would be,"I did it...so YOU Can too!In fact,Id suggest most of you could do far
better than I have!

About my "skin"...Many people have asked about the Fat to Fit "Flabby Skin
Syndrome".When I started my Transformation last year,I was very worried that
when I completed my transformation I'd have a "ripped" body covered with lose
flabby skin.So I did a couple things to combat that possiblity.Whether they had
Any effect or not,I'll probably never know.

Firstly, no, I did't have liposuction (as some have questioned.)I have a long
vertical scar on my stomach caused by a required surgery over a decade ago.If I
had liposuction...I would have told the Doctor,"GO STRAIGHT TO MY

What I did do to fight the possibility of "leftover skin" was I scrubbed my body
Every night followed by a moisturizer.I coerced my boyfriend to massage my
"problem areas" and did it myself with a hand held massage "gizmo" when he
wasn't available.

I know this will sound strange to many...but,it's what worked for me,so...One of
the first things I did was I learned to love and appreciate my body "just as it
was",then,I Constantly visualized the way I wanted my body to be...I had
pictures of the Best Bodies in the fitness industry plastered Everywhere around
our home, and I mentally pictured my face on those bodies CONSTANTLY!

Once I got my "mind" to accept that "I'm GOING to achieve this (ideal)body with
or Without you!!!" (lol)Everything changed.
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Old 01-07-2004, 02:37 PM   #12  
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Thanks ledom - I've always been amazed by Mina Hobby's pictures in the Success Journal, and always wondered why I could never find any info about or from her on the internet. Thanks for filling in that blank for me. I have her transformation pictures scanned, from long ago, if anyone hasn't seen them.
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Old 01-07-2004, 02:51 PM   #13  
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Like Dip, I had withdrawals as well - I kept checking the site througout the day, and even this morning at 7am to see if it was back. Thank goodness it is now!

Luckily, I did make a word file for my goals, so I can repost them tonight from home.

As for the calorie thing, I think I will be logging a lot of time on fitday working out what I want to do. The thing is, I lost the weight over the 5 weeks that I was sick, and often, I was not eating much, and I was not working out. Prior to that I was not losing ANY scale weight, although my body was changing. I'm not hung up on that number, but I do think that realistically I should be somewhere in the 170-180 range at some point to be where I want to be. Like JC's signature, I'm definitely a "heavy girl"!

If my bodyfat measurement from yesterday is correct, it stayed the same, and most of what I lost was muscle. Which is ok with me, since I had some to spare! Anyway, I'd really like to find a balanced caloric level that will keep me losing while I rebuild some of that muscle.

So, thanks Meg, I won't attempt to fix what's not broken, but I will try to figure out what I was really doing for the past 5 weeks - I don't think I was actually eating 2000 calories a day!
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Old 01-07-2004, 02:53 PM   #14  
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Wow - I'm on a roll....

While I was fixing the numbers in my signature line - I realized that I passed the 50# lost mark in the past week - don't know if I really acknowledged it. I don't like to think about the year when I weighed that much, because it was the first time ever, but I guess I do need to be proud of myself for taking that much off!
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Old 01-07-2004, 03:08 PM   #15  
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Height: 5'7 1/2"


I see that some of threads are coming back. Just an update to say that my cable connection to the basement was installed this a.m. and I celebrated w/ and hour on the tread. Airegrrrl, I am noticing a boost in endorphins from my additional cardio. Several people had mentioned, before the server went down, the Dateline from earlier this week. It was my opinion that the lady who chose to train for a marathon ended up looking the leanest. In my journey, the past year was all about lifting. I buy into the wisdom of that very strongly, but am beginning to see the wisdom of combining it w/ substansial cardio.

Also, Dip said some interesting things about stalling out about every 10 lbs. Just having to give her body catch up time before the next reduction in weight. I have found myself hitting my same low weight at least 3 times in the past year and then not being able to go below it. Unfortunately I was there about a month ago and have been going back up the scale. My goal is to get back there and break the barrier for once and for all.
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