Roosed -- so sorry to hear about the accident!  I'm glad you and the Mrs are ok.  There's nothing more important than that.  Sucks that the truck was damaged, but that can be repaired.  The most important thing is that you and your wife weren't hurt.

As for the dinner buffet and the brunch, I was just reading the BFL book again and I'm pretty sure I saw something in there that indulging on your anniversary doesn't count!

@ Roo - Glad you guys are ok and you had a good weekend.  Now purge that Deep-fried Paula Dean stuff out of your veins with some HIIT this week.

I took advantage of my day off to have a meet and greet with Ben & Jerry (and their dates, Carmel and Marsha Mallow).  The good news is that my kids seem to polish off any unfinished pints within 24 hours, so there are no temptations for my day-on diet days.

Hitting the Lower Body workout in an hour.

I am still hovering around the 190 mark after the weekend, so I am confident that that will be in my rear view for the rest of this challenge..stay tuned for the weigh in on Thursday.

Make the most of the week, 5ers!

As I mentioned once before, I have the BFL Success Journal, which has the sheets to fill in for exercise/diet, but also has a little motivational blurb from Bill Phillips for each day.  I really liked the one for today, day 57, so I thought I'd share it:

"As you move closer and closer to your deadline, you'll notice your intensity picking up.

One of the things I've learned over the years is that setting deadlines is perhaps the most powerful motivator there is.  That's why with BFL we set a specific deadline for when we are going to finish.  Knowing exactly when you've decided to take that after photo will allow you to harness the power of positive pressure.  In face, as you move closer and closer to your deadline, you'll notice your intensity picking up.  Many of the success stories I've reviewed note that their focus increased so much during their last month of the program that they were able to make as many positive changes during the final four weeks as during the previous eight!  So today, please make sure you're aware of your deadline for finishing this Program.  Notice that you've got only four weeks to go!  Look forward to your deadline, and allow it to give you a burst of energy as you head down the final stretch!"

HAPPY FRIDAY FIVERS!!! If my math hasn't failed me this weekend marks 3/4 of the way, 75%!!!

Sorry for the radio silence this week. We've had a critical subcomponent supplier fail us, closing in on a global product launch no less, so this week has been insane crisis management but I've managed to flip back & forth between AM & PM workouts to squeeze'em in around the umpteen meetings!!!

I've managed to grind out 318,960 LBs of volume this week, averaging just shy of 64K daily. I've also had to slam my cardio intervals before, during and after weights so I've pedalled off 36 miles this week, averaging 18.0-19.0 MPH and burning off 1109 calories averaging 9.0-10.0 calories per minute. All in all, considering the craziness at work not a bad week but the diet has admittedly not been so solid with all the stinking meetings, one was even held off site at a Bob Evan's during breakfast to avoid interuptions and their breakfast gravy is like kryptonite to me LOL!

Y'all have an OUTSTANDING Holiday weekend and keep grinding it out!!!

By the way, all you lurkers out there chime in for the 3/4 mark and at least say howdy! We miss ya!!!

Hi Posse!  Hope you're all doing well!  Only a few more weeks to go!!!

For me it has been a VERY frustrating last few weeks.  Towards the end of August I was right on the verge of a big milestone -- 20 lbs.  At the end of week 8 I was at about 17 lbs down, and I really decided to push hard to get to the 20 lb mark.  And even though I'd been losing a lot of weight, no matter what I did I couldn't get those last few pounds to move.  So I started eating a little less, hoping that cutting calories would get me there.  And still the scale wouldn't move.  It was VERY frustrating.  I was skipping meals, eating half the amount I normally would, and exercising twice as hard, and still no movement.  Finally my wife suggested that maybe I wasn't getting enough protein or taking in enough calories.  So for the past 2 days I've upped my calorie intake back to normal levels (6 meals a day, 300 calories each meal), and the scale finally moved!!

Today I hit 177 on the scale.  My starting weight was 197.  20 lbs gone!  YAY!!!!

My original goal for the program was to get to 175, so hopefully I'll be able to achieve that in the next few weeks.  But I've had such good results so far that I've decided to change my goal.  I'm now targeting 165 as my new goal.  There's no way I'll get there within the 12 week program, but that's ok -- I'm going to stay on the program for an extra few weeks (and hopefully for life after that) until I get to 165.  At that point I'm hoping I look really good!

As for how I look right now, I'll say I look better.  I don't really see much of a difference when I look in the mirror, but my wife does.  I'm sure I've thinned out a good deal, but the reality is that I could still stand to lose 15-20 more pounds before I look really great.  So now I'm shooting for the goal of 165, and at that level I will once again reassess.

I hope you're all doing well and sticking with the program.  We're almost there!  Let's finish strong!!

I'm off to the gym for upper body.  Have a great day folks!

Steve

Ok, radio silence has been broken, people!  Anyone else out there?!?

If you were like me, being incommunicado was because of guilt for the holiday weekend (I hate Ben, Jerry, and the spare tire they rolled in on).  I took 1-1/2 days off for Labor Day, but still maintained a semblence of a diet on the second day.  I am afraid to check the scale until Friday and will report in then.  Hopefully, it is stil be below the 190 mark.

I kicked out UBWO after work yesterday and my LBWO today, so I have not missed a single workout.  Diet has become second nature, and no one blinks an eye if I drink a protein shake or pass on the fries at dinner...but they still are buying doughnuts and ice cream expecting me to cave.

@steve, it is funny how the diet mix plays into this process.  I had a similar issue with carbs.  I thought that I was good at 160 gm/day, but my weight plateaued.  Once I dialed it down to 140gm and pressed up the protein to 180 as a target, the BF% continued dropping.  Keep at it.

BTW, there is a good post titled "Maintenance after Transformation???" by Kitty33.  The reply defines how one person maintained her physique after she hit her target.  Since this is Body for Life, we need to consider our maintenance strategy, not just yoyo-ing for 84 days on / 84 days off.  We have learned a lot about how our bodies work, what to put into them, how to exercise, when to exercise, how Ben and Jerry are really Demon children.  Let's take this knowledge to the next level.

have a productive day,

Cheers, Y'all

LOL @ Frick! For you its Ben & Jerry, for me its all the evil spawn of George Washington Carver and his luscious evil peanut butter!

Iamsteve, CONGRATS!!! Yep! Starvation just doesn't work so well!!! That's why we get the cheat day. Keeps the body from going into famine mode and squirreling away what morsels we do put down our gullets!

I can't believe we're ALMOST 10 weeks into it! Having read all the poster children's success stories I had REALLY hoped to be a LOT farther down the trail of this journey but at least I KNOW I'm laying down a good foundation to keep working on and besides, especially given the anniversary, I'd HATE to imagine where I'd be if I was still the terminal couch spud that jumped in here July 5th!

I've gotten 2 UBWOs & 2 LBWOs in so far this week. Tomorrow night will be my 3rd LBWO then Saturday should be my weekly home Precor cardio bike / dumbbell Bi/Tri/Shoulder HIIT fest so I know for a fact that every bit of my lack of progress is diet related since my workouts have been frequent and solid! Just need to get my jaws wired shut and live off protein shakes for a few months LOL!

On 3 Sept I hollared out to all the lurkers to jump in and say howdy but...well...I think they've all gotten bashfull on us! Maybe this weekend, when it's 10 week wiegh in time, they'll all chime back in full of great news!

Ciao for now pals!!! Catch y'all somewhere down the trail!

Roosed -- I am a huge peanut butter lover too!  I'm going to apologize in advance for this because I'm certainly not doing you any favors by sharing this information, but as a peanut butter fan you've got to check this stuff out:

http://ilovepeanutbutter.com/

The dark-chocolate dreams and the white-chocolate wonderful are both fantastic (especially if you like the chocolate-pb combo).

You are absolutely right about starvation not working well.  The last few days I've started eating A LOT more (especially more protein), and the scale has started moving downward for me.

I think what you said about laying a good foundation is really important stuff.  We're doing Body for LIFE, not Body for 12 weeks.  Just finishing this challenge is a big accomplishment, and many who started with us on July 5 aren't going to achieve that.  So we should all feel great about hitting that goal.  But beyond that, this is a good foundation for the rest of our lives, and we are now prepared to LIVE better.  But with that said, I bet that you've made even more progress than you think -- your workouts always sound awesome!

Keep up the good work everyone!  The finish line is in sight -- let's push hard to the end!!!

Iamsteve, sounds pretty tastey! A couple of the major brands also offer honey whipped peanut butter which is just plain EVIL! All the fat of peanut butter with rich decedant carb loaded honey whipped in to make a super creamy concoxtion...GRRR!!!

I just ordered a tub of "Power Butter" from bodybuilding dot com which should be here this weekend, just in time for free day!!! It's peanut butter with protein & Omega 3 & 6 whipped in so at least there's some ying with the yang LOL! Check it out!

www.powerbutter.com/nutrition.html

Sounds awesome!!! I just hope it doesn't taste like cardboard LOL!!! I'll letchy'all know!

Okay FIVERS, here is my Body for Life 10 week report! Nowhere near where I’d hoped to be by now but still better than I would’ve been without getting off my duff & getting it done!

Down 13.5 bad inches (chest, hips, waist, shoulders, neck)

Up 2.0 good inches (arms, thighs, calves)

Down 10.0 LBs

Down 6.0% Bodyfat

Weekly Iron Lifting Volume Up 135%

Just two weeks to go in THIS challenge so got to buckle down and finish strong…leading into the next relay in life’s big race! This being my first BfL challenge has been more about laying a foundation for strong future efforts for me. My journey is going to be a L*O*N*G one, more of a marathon than a 12 week sprint so a solid foundation to work from is going to be essential!!!

Let’s hear from EVERYBODY!!! Chime in, even if it’s just to say howdy!!!

Well Fivers, the weekend’s over…WHAH!!! My Razorbacks did me proud Saturday evening but, as usual, the good ol’Detroit Lions started yet another real season of pseudo masochistic pain today letting the terrors of the Midway knock’em off the field as losers. GRRR!

I said I’d let y’all know about the tub of Power Butter I just purchased. It doesn’t taste too bad at all! Not cardboardish like some other natural peanut butters plus it has all the good stuff too! I do understand why it’s considered healthy BTW. Besides all the healthy stuff whipped in, Power Butter does have one trait I wasn’t expecting. It’s like super glue on steroids! You work off ½ the calories it contains getting your tongue pried off the roof of your mouth LOL! One other item of note. Due to the stuff whipped in, you must refrigerate after opening! Glad I noticed that little note on the label!!!

So now, back to today! Jr. actually wanted to hit the gym with me again this weekend so we spent a couple hours grinding it out this afternoon!

Today I pulled my usual 7 minute cardio pedalfests before, in the middle of, & after my UBWO covering 6.6 miles total @ 18.9 MPH average while burning off 185 calories @ 8.8 Cal/Min average. My cardio pulse readouts were (before / after) 120/144, 130/146 & 134/149.

Today’s UBWO yielded 67,130 LBs of iron relocated on top of the cardio so yet another successful gym visit & today actually squeezed in a totally unscheduled / extra UBWO beyond the usual Tues / Thurs schedule!!!

Y’all have a GREAT day! Only 2 weeks to go!!!

HI EVERYONE!

i'm back after 18 hr/day work week pre-holiday season, then long holiday weekend with no internet.

Im off the wagon for almost 2 weeks now, but i will start again today, the last 2 weeks in style! I had a flat tire this morning so murphys already had his appearance today.

Its SOOO great to read all ur posts, STEVE thats amazing progress, and roosed 6% of you is gone forever! Everyone else great job!

I should be more available now. Next week im on a business trip but will try to stick to it for the last week as well!

Y'all should get ready to splurge on a new pair of jeans!  WOHOO!

PiePrincess!!! Welcome back young lady!!! Sorry you've had a rough stretch but hey! We're here to lean on!!!

For all, just planting seeds here BUT I've posted a topic in "Getting Started" looking to recruit team members for challenge Q4-2010! Planning to take a week off then end 2010 in STYLE! Just think it over! If you're interested just chime in at:

Preparing for the Q4 Body for Life Challenge! Care to join the journey?!?!?

Lets all have an AWESOME week 11!!!

WHEW!!! Had a great LBWO grindfest tonight! I’ve been playing e-tag with the guru at Magnum Nutraceuticals about their Thrust, A-Bomb, & Big-C supplement stack, making sure I’m doing everything right to give them a fair shot. Dude mentioned that I might be taking the product too early then loosing some of the effect by burning to much daylight on my old front loaded cardio routine & he also mentioned since breaking up my cardio now I might do better to take the after dose late in the last leg of iron so I get an extra pump before I go into my pedalfest wind down.

So, today I took my “before” load walking from my office to the company gym, then knowing I planned to grind out a bit extra tonight when my usual Monday playlist fizzled 60 minutes into it I slipped into the locker room, refilled my now empty 32 OZ water bottle & downed my “after” load then ground out another 30 minutes worth without TOO much pain!

Now knowing I wanted to throw in a bit extra tonight I revamped my LBWO just a touch, adding in a bit more core & 2 more sets of ankle raises on the leg press. Tonight was already at the 14 rep point of the 10-16 rep cycle so I expected the volume to be climbing but when I totaled it up I had to run the numbers thrice (yes 3X) to make sure!

The (3) 7 minute HIIT cardio pedalfests combined weren’t anything spectacular, totaling the usual 6.6 miles @ 18.9 MPH average & 190 calories @ 9.1 Cal/Min average BUT the new, LP version (for those of you old enough to remember vinyl records) LBWO totaled 100,240 LBs of iron rearranged tonight!!!

Towards the end I must admit that I finally found that place some have spoken of, feeling like lunch was about to make an encore appearance during my last ab crunch set so I must’ve crossed a new threshold!!! So far tonight the legs are singing me a little tune, albeit not too bad so far. Y’all have an OUTSTANDING day!!! Tonight was 21 minutes of cardio and 69 minutes of 20 lower body stations, actually 10 stations twice through.

Y’all have an OUTSTANDING day!

FIVERS!!! Can you believe it's almost hump day on week 11 already?!?!?

This morning while getting around for work I noticed that the Mrs had packed me a nice big salad in a Tupperware bowl for lunch today. Baby spinach, raw broccoli, cherry tomatoes, baby carrots, & a dash of Balsamic Vinaigrette! Now today was 5 hours of meetings scattered across the day so I scarffed ½ of it down at 1PM with a Crystal Light then the other ½ at 3PM with a protein shake, having had a protein shake at 7AM & a protein bar at 10AM. Bear with me, this is headed someplace I promise!

Downed my pre-workout A-Bomb & Big-C supps on the way to the gym @ 5PM & hit it. Apparently ~2 hours isn’t enough time to clear roughage leading into a workout! I found myself burping clear through the first 60 minutes…UGH! Finally when I polished off my first 32OZs of water, refilled my bottle, downed my “post” supps @ 60ish minutes in, it finally let up so I was able to tear through the rest decently. Note to self, NO roughage within AT LEAST 3 hours of working out LOL!

Decided that since by mid day the wheels had quit quivering from last night’s thrashing I’d try to crank the resistance up a notch on the (3) 7 minute HIIT pedalfests (before, mid, & after UBWO) to see if I could improve the cardio numbers any. Got a little better covering 6.8 miles total averaging 19.4 MPH while burning off 202 calories total averaging 9.6 Cal/Min! Not much better but at least it’s AN improvement! UBWO tonight also yielded a nice even tidy 87,000 LBs of volume cranked out & I feel every one of them between my shoulder blades right now LOL!

Again tonight, being at the 15 rep per set stage on UBWO, the cardio and weights totaled right at 90 minutes. Just a couple more long workout nights until plate increase day when the reps drop back to 10 per set to begin the ascent yet once again!

Gonna have to get the Mrs off the night shift as I need some thumbs between my shoulder blades on UBWO nights & the pooch crew just *** their heads looking at me as if to say “Thumbs?!?!?” LMAO!

Y’all have an OUTSTANDING day!!!