Congratulations @McClellan! It's hard when meal plans don't go as planned. Kudos to you! I've had a hard time drinking my water the past few days and I can feel the difference! Good luck this weekend to all.
Day 12: Good lower body workout this morning. I had to get up a little earlier because I had a follow up appointment with my doctor regarding my blood tests that showed elevated cholesterol and blood sugar levels. I came in prepared. Good news, no medication at this time. I was instructed to just stick to the BFL plan and re-test 10 weeks from now.
Great work @Dan and @amrfelts keep this up for ten more weeks and you wont have to worry about a blood test. I just finished my cardio for the day. That's makes 12 straight workouts.
Question for the group. How often does everyone weigh in? Should we be weighing in? I find that if i don't like what i see on the scale it is huge motivation issue for me. I get deflated fast. I can feel that my clothes are fitting better but I do tend to focus on that scale. Anyway Happy Saturday to everyone. My trap day! We are getting a major storm today so i will be in the house most of the day. This is when bad things happen. I just need to focus and stick to the meal plan. I'll check in later.
Day 13: I would have like to have slept in on Saturday, but I got up at 5:15 am to get my work out in. It's all good! I rose extra early because I volunteered to be Santa for the students of Crest Elementary of which I am an alum. Believe it or not, my 6th grade teacher is still working there after 39 years. It was a blast to see her and entertain the children of my childhood community. Fortunately, I had to wear a fat suit to pull off Santa.
Now nearing the end of my second week, I am extremely happy with my effort and progress. All 12 work outs were completed on the day intended, I have eaten well, and am already feeling more comfortable in my own skin.
However, I am looking forward to off day tomorrow. I do plan to enjoy it, but hopefully will not go overboard.
@Jmont6767 RE HOW OFTEN TO WEIGH YOURSELF: There is no correct answer, expect probably not every day because that will drive you crazy.
There is a group of people who preach not weighing yourself until the end of the 12 weeks. I have promised myself that this is less about weight loss and more about my general health. Nevertheless, I do not have the will power to wait until the end. Therefore, I have chosen to weigh in once a week on Sunday’s right after I get up and use the restroom.
The biggest thing to remember is you are adding muscle while you losing fat and muscle in terms of mass weighs more than fat. Therefore, you could actually gain weight while making progress.
Another thing to keep in mind is that a pound of fat is roughly a glob of gelatin the size of a coffee mug. Imagine if all you did every week throughout the program was lose 1lb of fat and gained a half of pound of muscle. The half pound on the scale each week may not be encouraging, but this a very conservative goal and would likely transform your body. If you look at some of the champion’s results, they achieved their look by losing only about 2.5 pounds a week while gaining .75 pounds of muscle.
Add it all up and they are only down about 20 lbs on the scale, but they look completely different.
To conclude, the scale isn't all it is cracked up to be. The best test is your clothes and how you feel. If you are fitting better into your clothing and feel better, than you are getting results.
I have not been on the computer but I have lost three pounds this week. Eating was touch this week do to crazy schedule and house guests! Looking foward to my morning boot camp workout!
Day 14: I have chosen to weigh my self once a week, first thing on Sunday morning. This morning I weighed 189.2 pounds. My total weight loss after two week is 5.8 lbs. I started at 195 and last week was 191.5. Again, I am not overly concerned about the scale, but it is nice to see progress.
The rest of the day was for the most a true off day. My biggest splurge eating over the past two weeks came at breakfast when we went to Coco's and I had their Classic French toast. In the afternoon I had one Corona Light. At dinner I had a medium potion of a pasta and this evening two small pieces of chocolate.. However, I did have two bars and a shake today for a total of six meals.
I didn't do a workout today, but I was very active. My father in-law came over and we assembled three shelving units. I spent the evening moving furniture around to get my 2-year old daughter's new room ready.
Looking forward to start of week-3 tomorrow. A week from today we will be able to say we are 1/4 of the way through the 12 weeks.
My weigh in did not go so well only down 1 pound this week. Total weight loss is 8 pounds so far. really can't explain it. I completed all of my workouts and my eating for the most part was right on track. I know this is a marathon and not a sprint but I was expecting better results. I would like to just stop weighing in all together, but I need the incentive. Week 3 starts today and my UBW wasn't all that great. My shoulder is hurt and I can't really push it.
Is anyone using any supplements besides protein? If so what are you using?
Nice job Dan and KLRedd, keep the faith!
Don't let the scale get you down. I suggest you take some pictures and compare them to your start pictures. I bet the photos will give you the confirmation you need that your body is changing for the better.
@Jmont - are you seeing or feeling a difference even though the scales not moving?
Day 15: I had very solid upper body workout this morning. Perhaps the extra carbs I consumed on my day off helped give the energy to go up in weight in some of my exercises.
Starting the third week is exciting, because I really feel like the BFL routine is becoming just that, routine. I know if I can keep the same effort going for the next 10 weeks my results are going to be great!
Day 16: Things keep on rolling along with a good cardio workout this morning. I also enjoyed another salmon lunch with some fresh tomatoes from our garden.
Day 17: This morning started with another strong workout. I actually went up in weights in some of my lower body exercises. However, I have honestly been battling the munchies this week. Fortunately, I have managed to keep it healthy. On Sunday, I loaded up 2.5 litter food preserver box with cut carrots and celery. That was suppose to last me the week, but I finished it off tonight. Therefore, I am going to have to go to the store and get some more tomorrow.
Today was especially challenging because my mother-in-law helped my daughter bake her first cookies. I left the house and went to see Anchorman 2, an absolutely atrociously bad movie but I laughed all the way through it. I made it without popcorn and soda by loading up with an EAS bar and an apple right before going in.
When I got home the house smelled of Christmas ginger snap cookies. I still haven’t had one, but have fought with the logic that is OK if I do because they are my daughter’s first cookies, maybe I probably should have one. Then I reason, that she is not going to remember if I ate any or not, nor does she really care.
Last night also dealt me a challenge when I received a surprise call from my doctor. I re-tested my testosterone levels last week. They unexpectedly came back even lower -- much lower. I am now outside the range of normal. She referred me to an endocrinologist.
Then I did something scary, I started to do my own on-line research. Never a good idea. The upside is all the articles suggested diet and exercise are the natural way to raise the levels.
I called the endocrinologist this morning. I was almost happy that he did not have an opening until February 4th. I am still hopeful I can avoid medication by simply sticking with the BFL program and perhaps this will be enough times to raise my numbers naturally.
I really don’t want to go on medication. Also, I know that regardless of my levels I can get great results by sticking to the program. I don’t want anyone to question those results and say that I achieved them because I was on the juice, even if the steroid supplementation where to just get me into normal range. Maybe that is not logically and just the sports reporter side of me who has had to ask an accused PED abuser in an NFL locker room.
I know this post has not been as positive as normal. I truly believe it is important to have a positive mindset to make it through the challenge. However, I also believe that is important to be honest about what is challenging you, so that you can inspire others by overcoming obstacles.
The one thing that had become very clear is this is not about completing 12 weeks to change my body. It is about permanently changing my lifestyle to extend my life. The 12 weeks is just a short goal to create good habits and measure progress.
Day 18: My cardio workout was a little different this morning. I am fortunate to have both a NordicTrack elliptical and a stationary bike in my home gym. However, even in the best of workout times the bike has gone neglected because I much prefer the elliptical.
Today, I decided to mix things up and get on the bike. With about 8 minutes to go in the workout I hit a button that I thought was going to show my heart beat. Instead it killed my program and started a new 20-minute routine. I went ahead and that routine as well which gave me a bitter longer workout.
I did manage to make it to the store a re-load my 2.5 litter container up carrots and celery. I filled it up on Sunday and it was suppose to last me the week, but they have been my go to food to fight off the munchies this week and I consumed them all by Wednesday.
One more down. Let’s keep things rolling.
Dan, you are so good at posting. Although I don't reply or post much, it is motivating reading others'.
I have stayed true to the food part of the program since December 2nd without much effort. As long as I don't have one Christmas cookie, I am fine. It's when I start that I just can't stop. I'm looking forward to Sunday. Funny thing is, I was looking forward to last Sunday for the same reason, but I didn't really over-do it! Except for Chinese food which I caught myself eating without tasting. I slowed down and truly enjoyed every bite. I stopped when I was satisfied and realized I hadn't eaten half of what I would have eaten before starting the program!
Yesterday we had our Christmas party at the office. I ate breakfast before it started and was able to bypass all the sugary breakfast "food", cookies, candy and homemade fudge. I didn't say anything to anybody about being on a diet. I packed up a plate - I just didn't eat it. I took it home to my kids! I had my second meal before the office lunch, so by the time I ate my third meal (at the party), it was easy to make good choices. We went to a smokehouse so I had smoked chicken, baked beans (in moderation) and raw veggies. I felt no need to put my meat on a bun or eat coleslaw. And water, water, water! People look at me funny when I down a big bottle of water, but I have no problem getting all my water servings when I do it that way.
I've modified the workouts a little. I've been doing 30 min on the elliptical (increasing and decreasing the intensity throughout) and then choosing 2 muscle groups with weights - biceps and triceps, or hamstrings and quads, or chest and upper back, or stomach and lower back, every day. And only M-F. Maybe this week, I'll do a workout on Saturday, too. I leave for work at 6am, so I don't work out in the morning. The first time I did this program, I was at a job that started at a much more reasonable hour, so I always got up a half hour early and did my workout - it was done! Now I am doing it during my lunch hour. I am lucky to have a gym in my office building and the ability to eat at my desk. Sometimes I don't want to - I want to run errands or go shopping, but I have been consistent! The only other option is to work out after work and I know me - I can find too many ways to talk myself out of it!
I haven't weighed myself, but I am only trying to lose 6 lbs, so I'm sure the scale is not going to show much of a change anyway. I am going with how my clothes are fitting - and they are fitting!
Good luck everyone - we have a tough week coming up, but I know we can do it!
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