1HDHAWK, congrats on getting it done! Glad you & your 16 year old are going to have some fun! The Mrs. is 1/2 a basket case tonight because our "baby" turned 21 today. I had NO IDEA that post partum stuff could last SOOO long LOL! Been a crazy week at work we're approaching another global product launch at work and the paperwork has to be perfect so we're going nuts triple chekcing everything!!!
This morning netted 102,960 LBs of LBWO @ 1.03 Tons / Minute, 282 Cal @ 14.1 Cal / Min, 200 Vert Feet @ 10.0 Ft / Min so that was a rockin' way to start my hump day!
Tomorrow is the climax for reps / set on UBWO so gonna have to hit it HARD to get'er done without being late for work!
Ciao for now & rock on Q4 Crew!!!
Willie Nelson…wow, that brings back memories : ) Have fun!!!
That is quite the long postpartum going on there! She has to cut the string sometime : )
Way to get’er done with all that’s going on at work!
We are doing great…kicked it up a notch and did cardio AND got in a workout yesterday!
Today has started off great as well and looking forward to the weekend!!!
Keep working it!
Guys, just wanted to stop by and say again how amazing you're all doing.
Rob and Jen in particular, those are some incredible losses, wish I could say the same about myself!!! Only small caution I would give (as a non-expert / amateur!) is be wary of over-training. Commitment is good, but if you try to do too much, it can and will harm your results.
One other thing I sense here is a bit of guilt about free days - the impression I got from the BFL book is that free days really are 'free'. Now I know that a degree of moderation will be required (no deep fried chocolate bars!), but I get the impression that a few of you are being hard on yourself here? I'm absolutely no expert, so please put me in my place if you think I've got this wrong, but from what I understand the effect of your Cardio on a daily basis is twofold - one to heighten the number of calories you're burning off during the period you're exercising, and two to generally raise your metabolic rate, meaning that you'll be burning off more calories even when you're not exercising. This means that though the extra calories you take in during your free day still need to be burned, it will happen more quickly than you think, as the cardio sessions you're doing are having a positive effect on your whole day.
Anyway, as for me, I'm still going fairly strong - showing a dip in weight, and also I think a noticable improvement in front of the mirror. I just 'feel' firmer as well (though there;s still a layer of fat that I'm working very, very hard to burn off. I've swapped in some CLA into my diet as well, to hopefully improve the rate of fat burn, which also kinda means I'm taking quite a few supplements these days! I'm also finding that I'm somewhat reliant on the Myoplex bars, on top of the shakes. I'm finding that I'm usually substituting 2 meals a day, one bar one shake - both taste absolutely great to me, far, far better than the other products I've tried.
Still batting 1.000 for the workouts, and about 0.900 on nutrition (I still miss Meal 6 from time to time, or end up eating it very late), but getting ready to up my game over the next few weeks to eliminate as much fat as possible.
Wow, Rob & Jen just looked at the photos -- GREAT PROGRESS!!! Awesome.
Got up AGAIN and did cardio this morning. WOO WOO!
AND, I bought a bag of peanut M&Ms for the kids (yeah, "for the kids"), thought about opened it, thought through what that would mean if I ate them...from a mental and physical aspect, and PUT THE BAG BACK IN THE CABINET. I know you guys don't know me, but that is a miracle.
KEEP IT UP!!!
Kellyw- What can I say about Peanut M&Ms. They have a power over me. Even walking by them in the grocery store just about kills me. Same with Almond Joy. Great job resisting the temptation! Theres always your free day :)
Asaldo- I get what your saying about the guilt on the free days. I understand it's necessary to give yourself a break from the diet. I think its some old habits creeping in. For as long as I can remember I have experienced guilt from overeating or bingeing. First free day I was too restrictive. 2nd and 3rd free day have been a little out of control so I'm hoping to find a nice balance of eating what I want but not to excess. Thanks for your insight :)
I know I've mentioned this before but I wonder if anyone else is experiencing the same thing. The first week of the challenge my workouts made me very sore. As time has gone on I am just not that sore. I can feel it the next day but I wouldn't call it muscle soreness. I have included some Kre-alkalyn into my supplements so I'm thinking the creatine has something to do with it but even before I stared taking it i noticed this change. I am continually increasing the weights so I know I'm improving and not just stagnant. I guess in the past I was always sore after a good workout but then again my diet wasn't up to par so I don't know.
This weekend is going to be a challenge. Sunday is my son's birthday so we will be having cake and Ice cream for him so this will be my free day. Friday my hubby and I are going to a little halloween party with some couple friends and everyone is supposed to bring a goodie. I am having alot of anxiety about it. I know I won't cave but what I'm worried about is everyone asking me "why aren't you eating?" or "come on, have a cookie." Ugh. I hate that. So I am trying to come up with a good explanation that will shut them down without being offensive LOL.
I made it through a challenge last night, though. My husband and I are both youth leaders is our church and we had a huge youth activity and went to a "haunted valley". Of course there was yummy chilli and hot chocolate and donuts and hot dogs (which I love. Gross I know. What's in those things?). But I just ate my yummy homemade grilled chicken soup and took an EAS RTD and I was set. The haunted valley was awesome, by the way. I was scared to death. I was yelling threats at all the gouls as they popped out to scare us LOL. If anyone is in the Southern Utah area between now and Halloween you should check it out.
Well enough of my rambling. I guess this has become a journal of some sorts for me. I can't thank everyone enough for your help and support. My husband is so supportive (hello, he bought me a bowflex) but he's not doing this with me so it's nice to talk to you all. I wish I could know everyone personally :)
Have a great day everyone!
I'm absolutely with you on the improvement of post-workout soreness.
I know I'm going 100% in the gym, I try to push myself until I physically cannot lift one more rep every single time - sometimes making strange and slightly offputting noises in the process! I don't hit a '10' for every single muscle group, every single time, but I fee like I do most times. I feel weak after the sets, and physically find myself staggering off the machines for some of the LBWO exercises! But usually, by the next day, I'm feeling more or less back to the top of my game.
I don't really know what to make of this - is there a mental block stopping me getting even further during my workout? Or is my improved diet helping me recover? Or is it the supplements?
I'd love to hear others' experience of this...
Oh, and here in the UK Halloween is (sadly) much less of a celebration than over there - but on the bright side, that means fewer temptations!
Wow, I absolutely killed it in Cardio today! 4km on the treadmill for 20 mins, a new record, pretty much smashing my old one by 0.25km. I've been on the Cross Trainer for the last week or so, mainly because my knee (surgically repaired) has been feeling a bit sore, and wanted to get back onto the treadmill to see if I could really push myself further.
A LOT of temptation in my mind to get off before finishing, but I pushed through, counted down the seconds, made a lot of unpleasant noises, and got off exactly 4km in 20 minutes, which is much, much further than I've ever done.
Proud of myself today, but now feeling daunted about going into the gym trying to match it on Sunday!
On the downside, it's now almost midnight, and I'm eating meal 6 - nothing but a shredded chicken ***.
JMS, congrats on the M&M willpower!
Asaldo, congrats on the awesome cardio! You'll probably be feeling that for a while!
JMS / Asaldo / all, regarding DOMS (delayed onset muscle soreness) if you're working to failure or nearly so on every station you will be tired and, especially when you're getting used to exercising or a new routine, DOMS usually kicks in the day after and you can feel even more good soreness the day after but as your muscles improve, your fitness improves, your blood flow within the muscles improves, your diet improves, etc you have to hit it MUCH harder to get the same level of "pain" ow some folks LIVE by the "no pain, no gain" philosophy but unless you're out to look like the next Arnold you don't HAVE to hit THAT level of intensity forever to make amazing improvements in your body comp.
Been a crazy week for me and I'm looking forward to the weekend. Not so sure I'm going to see anywhere near the progress I'd like to see but given recent life events breaking even this week will suit me fine LOL!
Ciao for now crew & keep grinding the iron! I can't wait to see our results this week!!! This team ROCKS!
Hey everyone! I have been a little slient over the last week...work and family life has been a bit busy. It's a crazy time of year for my job and we also had parent/teacher conferences for the kids. Eeeek!
BFL is going great, and everything seems to be on track. I am rounding the corner on the end of week three. I am really starting to feel much better, and my clothese are starting to fit better too. It is amazing to me how I always equate working out and nutritional health to how I look. What I fail to realize is how it makes me feel; that is worth more than any other benefit. So frequently, I have made the mistake in my thinking that doing BFL is a vain thing for me to do. In reality, it is one of the most giving and selfless things I can do. To give my best, I must be my best. I once heard Jim Rohn say, "In any partnership, we should take on this saying...I'll take care of me for you, if you take care of you for me". Above nice clothes, big muscles, low body fat, etc...nothing is greater than the gift of being able to give of yourself because you have the personal resource to do so.
Okay, my sermon is over...I just thought I would share what was on my heart. Take care Q4 Crew! You all are amazing!
Ouch, I gotta say I feel exhausted after that Cardio yesterday - happy it's UBWO today, meaning I can give my legs a bit of a rest, but I'm still aiming for 10 minutes cardio as a warmup before I start. Will probably switch back to the cross trainer though.
My big ambition is to get my '10' on the bicep curls with 16kg dumbells, either tonight or on Wednesday next week, when my next UBWO is scheduled. That may sound weedy to some of you, but at the start I was struggling to do it with 10kg weights, so it's an improvement on where I was. I'll let you know how I get on later.
Going to start on my shoulders today - bizarrely my most toned muscle group, considering they always feel like the weakest on the machine, then jump straight onto my biceps - I find that if I do my weaker muscle groups first, I don't tire them out at all by using them as 'secondary' muscles on other exercises, and can really focus on getting as much lifted with them as I can.
Free Day #4 for me tomorrow, and I'm noticing that I as I get more used to the BFL website, I'm looking forward to being 'Free' less. It will be nice to have a few things that are 'off' programme, but to be honest if it wasn't there I wouldn't feel too bad at all. At the start of the programme, I literally could not WAIT until my first day off, now I'm much less bothered. I think after walking around my local supermarket last week, and using the same 'BFL glasses' to assess the food I used to be eating as I use to judge my meals now really opened my eyes to how much junk used to be in my diet - shocking!!!
Been busy the last couple days, but getting workouts done and keeping nutrition on track.
Roosed, I enjoy the fact that my kids are getting older, although I have to say it's weird to think the "baby" is 16. He got his license yesterday so all is right with the world. Went out to dinner last night for his bday and my daughter's bday. They chose a buffet!! It was definitely a "free meal". I've had 3 this week, but I'm noticing I eat what I want, enjoy it, can't eat as much as I used to, and then I'm over it. Not craving things much at all. There are 2 bags of Halloween candy on the counter that aren't bothering me at all. I'm not going to leave them right in front of me though. Another bday tomorrow, but it's here so I'll eat the things that are "on plan" and leave the others.
Got a great walk in this morning and burned 400 cals. That was making up cardio from Thurs. I'm going to do my UBWO later today, cardio tomorrow and I'll finally have a week where I've gotten all my workouts in! I weighed in on Thurs., not my official weigh in day, but I'm down 3.4 lbs so far. Not a lot, but at least the scale is starting to move. I'll get measurements tomorrow or Mon.
The Willie N. concert was good. Lots of gray hair there! My son was one of only 4 kids I saw there. The concert was good, not great. He can still play a mean guitar!
Hope your weekend treats you well and you get the workouts in team!
Hey Q4 Crew! Just did my week three weigh in...I am down another 5 lbs, bringing my total to 20 lbs lost in three weeks. I am so pumped! Happy Halloween everyone!
HOLY COW! Congratulations to you! Makes my 3 plus pounds pretty sad. (Only time I wish I was a guy):)
Keep up the great work. I'm happy to report that cardio and UBWO are both complete with 6 minutes to spare before my football game comes on!
Wow Q4 Crew!!! Can you believe we’re a 3rd of the way already?!?!? I owe you all a HUGE apology BTW. The two projects I’m responsible for at work are both nearing global launch and the closer we get the more of a scramble it becomes to wrap up all of the ISO / EU / CE / FDA paperwork so I just haven’t been able to keep up with y’all properly, or hardly even post myself. Hopefully in a couple weeks things’ll smooth out.
Martuc, 20 LBs?!?!? Holy cow man! Are you sure you’re not converting kilos to LBs backwards or something??? That’s out of site!!!
1HDHAWK, I’m POSITIVE that you, like myself, are only showing a small number on the scale because we’re replacing flab with muscle which, as I keep pointing out, weighs 3X flab by volume! BTW, congrats with those FORMERLY undefeated Spartys today darlin! I’ve got some MI pals who I WON’T give your email addy to LOL!
As for my week 4, today’s weight & measures seem to reflect my change over to higher weight / lower reps routine pretty clearly! I made that change in my routine immediately after my last measures 2 weeks ago and also switched my cardio from stationary biking onto the dreadmills. The Mrs usually helps me with my measures if she’s around and she commented tonight that even though the numbers weren’t changing a lot, she could definitely tell a difference in the “firmness” of things, especially my thighs & calves.
I was discussing my progress, or lack there of with a dear friend earlier this week, and had mentioned noticing that I can actually feel my shin bones and my femoral condyles, the very bottom curved portion of the upper ½ of your knees, more clearly than ever before so apparently the legs are responding pretty well to the dreadmill and everything is responding to the new iron grinding routine nicely. The results represented:
Weight down only 0.5 LBs this week, 5.5 LBs total in our 4 weeks (not the greatest BUT weight for it, here it comes…weight for it LOL!)
Bodyfat down a full 1.0% these 2 weeks representing 3 ¾ LBs of flab shed, but then offset with ALMOST an equal amount of lean! To me, this most clearly represents the difference in the WTs / REPs routine switch and as I add lean…that gobbles flab so sooner or later the curve steepens in my favor!
I’ve dropped another 2.0” off of bad body parts (grizzly bear hump & chest / waist / hips)
I’ve added 3.0” to the good parts (BIs & TRIs / Forearms / Thighs / Calves)
And just to polish off the number fest:
I’ve moved 574,680 LBs of iron this week, averaging 95,780 LBs daily
I’ve trotted off 1369 dreadmill calories this week, averaging 228 calories daily
I’ve climbed 997 vertical dreadmill feet this week, averaging 166 feet per day
Now, for those of you who aren’t diehard number freaks like me…sorry! Digesting these numbers is a BIG part of what keeps the pistons pumping on this end!!!
Rock on crew & I promise to do my very best to keep up with y’all because I know the camaraderie in here is a HUGE part of why this works & how it stays FOR LIFE!!!
Roosed, thanks for not sharing my address! It was quite a game, just wish they'd played that way against WI. That's the nature of the game I guess. Hang in there with work. At least you're getting your workouts taken care of!
I'm starting week 4 this week since I completely bombed week 1 I basically started over so I'll be going until the end of the year.
Got my cardio in this morning and have finally had a week where I got every workout in! I've stayed within my calorie range, but know I've gone a little over on the carbs due to all the birthday celebrations. I've kept portions within reason, but have nibbled a few "off limits" foods along the way. Nothing terrible, just all carb heavy. Isn't that always the way it goes?
I know this will take more than 12 weeks, and like we've all been saying, it's for life so these things will come up. Being aware of what we're eating is half the battle!
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