Wow, this has become quite the thread. And I don't see any disrespect being shown, but more of a lively debate. On my first challenge I ate clean on free days, just more than a regular day, for all but two free days. I saw no long term detriment to those days, in fact the opposite. My body reacted after I was back eating clean dropping even more weight and size. And I will state my main point again, because so many people are so scared of eating on free day. If you do enjoy the day by eating more, or poor foods, then go ahead and do it and PLEASE PLEASE DON'T LET GUILT WIGGLE ITS DESTRUCTIVE WAY INTO YOUR PSYCHE. Guilt can derail people on any program, and can make them throw in the towel.
We all choose how to handle free day. Information on physiology, calorie counting and nutrition is all good. But it is free day, have it, or don't, and move on. Enjoy life while on the program, not just after the 12 weeks are over.
6packmission - It's still not adding up. You can raise insulin through healthy ways. Also, free day is a day of recovery. You don't repair and recover with crap, fatty carbs. You repair and recover with good quality nutrients. You solve the deficit problem with 500 calories of broccoli. If you need the leptin repair then you can have a meal, not a day of ridiculous binging.
Eating for Life doesn't list research and it's incredibly liberal. It's actually not a good source. Also, if you want Bill as your resource then know he no longer has an opinion on free day. He sometimes has 3 shakes on his free day and that's it.
There are plenty of ways to get Leptin. You are using "science" to make an argument for binging and I'm sorry, that just doesn't hold water. Leptin can be gotten with fat and fat is not the enemy. Fat is good and should be part of your diet. You can easily also have one free meal that takes care of those carbs, fats and leptin. Notice the article talked about a cheat (we call "free" MEAL)? Also, I like T-Nation, but find the stuff there to be too much. There's a reason Poliquin stepped away from them.
I would totally agree with firesong. I'm not taking a hard line on free day and don't actually think you should have your additional calories in broccoli. It's more a matter of calling it out for what it is, not feeling guilty about it, being reasonable and getting back to the plan.
Very good post!!
fit4life "The dream must be bigger than the pain"
I have done three cycles so far. Completed only one last year and lost more than 40 pounds. Unlike many, I actually saw results by day 40. But I skipped meals, skipped free days, minimized the fat, added more cardio (triple the sessions), etc. I also got myself three pretty little injuries in the process by exercising like crazy. This is why my heart sinks when I read fellow BFLers try to do what i did last year. I've been down that road and still suffering the consequences.
I gave BFL another try by mid 2010, my hip injury flared and had to stop by week 6. Lost two inches off my stomach and one inch off my thighs in those six weeks though.
Another try early this year, and had to stop as i felt crippled by fear. I am in my week 4 now. Things are looking good so far. The odd pain but I am learning how to manage it.
Before BFL, I was always in the gym since my early 20s but I didn't have a weight problem then.
So, I am a pro program adjuster.. never again :o)
Courage isn't lack of fear. It's our ability to carry on despite our fear
© Abbott Laboratories,2013