Greetings Warriors,   Parson: I am praying for your family and your wife, that healthwise things will improve for all of you. We are all pulling for you keep that in mind.  IslandDude;  Sound like your workouts are progressing quite well. My gym is finally starting to wind down from the annual surge in New Years Resolutionsists so it should be just right for a start for my challenge in April on the 9th.  Still I wish I could handle the weights you folks do but I am working my way up (just did 380lb  on the leg press the other day for that last set as part of the BFL routine).  BDMOM: Just letting ya know I'm still here and not repeating myself this time around. I am reading the Dr Life book right now(past winner in the senior category and BFL Champion) and have found some great tips in there to put into my Challenge in April9-Jul2nd-C3. I am about half way through the book right now, although I can't say I agree with the hormone injection part of his program (not into needles and that type of therapy, didn't do the founder of Cynergenics much for his health in the long run). I will be checking on MyFitness Pal soon to get it ready for my Challenge in time, promise. Runnermom: Glad you beat that nasty, nasty stomach type flu that was going around. Keep up the great work on the running times and distances too!  Cuervo: Sound like you have really beat those former vices that were imparing your results. Best wishes to you in all your efforts. Well got to get to the gym for my first UBWO of this week and hopefully up the weight on the shoulder press this week as well to 45lbs on that last set. (a tough part of my routine for me).  To anyone I missed have a great workout day and week and Keep Moving Forward!!!

Hey BDMom, no the question was for anyone who wanted to answer it. I love that I subscribed to this thread because you guys actually know what you're talking about!

The total carb count for everything I listed that i consume before my workout in the a.m. is 14grams of carbs (the veggie juice is 11 and the protein shake is 3 - the electrolyte drink has zero carbs and is sweetened with stevia). Regardless, I think you are right that I need to have a good breakfast. I am up anytime between 530 and 700 depending on the day and how I slept the night before. I've never been a breakfast person but I think maybe that's just compounding my metabolism issues. I will try the early breakfast thing. I do like this one middle eastern-ish dish.. its scrambled eggs with a side of greek yogurt that has minced garlic mixed into it , and then a side of tomatoes or something.

I have been making sure to drink some 100% whey protein right after WOs and Ive noticed a huge difference with how I feel the next day (or maybe it's just psychosomatic.. either way, who cares as long as it's working!)

I have been hovering around 1300 calories a day, I should probably kick it up to 1400 maybe since I've been noticing my hunger has increased.

Thanks so much for the tips!!!

PS: Just got back from the gym an hour ago from LBWO and it was amazing. Was able to increase my standing calf raises from 115/135/160/180/160 to 150/165/180/195, and my sitting calf flexions from 75 to 150. woohoo!

Hey WARRIORS!! stayed away from the weights today but got on the treadmill for a 5k during the lunch break.. warmed up with a quick 10 minute circuit then jumped on mainly trying to focus on just getting it done being that my gym is an open air gym and it was a really warm day today (sorry not trying to rub it in with all of you people still dealing with snow :) but Damn did I drop some water! I mean literally soaked my shirt and half of my shorts by the time i was done. needless to say I returned to work pretty nasty I know exactly how you feel anna lol.. thankfully for me my work makes me sweaty from the start so when i get back from the gym Im not much different from when I left lol... I must say though that today was certainly the exception..

Bill: I know you are gonna kick some tail come april.. you got this man you are a warrior! BTW congrats on the new leg press personal best :) Just keep doing what you are doing you will be moving major iron soon enough.. O and if you don't mind I will friend you on MFP

anna: And Kudos on the new best with the calf work :) Just believe in yourself and you can be sure you will succeed!

Brickhouse: Nothing but props to keep going after what you have been through :) you will be back in full swing for sure.

Runner: I think you needed the break I agree with BD you are seriously the female energizer bunny lol.. and I had to laugh when you mentioned about that picture with your giant bag and giant bottle of water. I have a full sized fridge at work and I make good use of it..

BD: Yay I am on MFP I will do my best to keep my dairy as close to what I eat as possible I think I am getting the hang of it now.. :)

Soaring eagle: welcome to the group we are a very tight nit group here this is a great place to keep yourself accountable and support source :)

also runner and BD let me know if you cant view my food log :)

gym early am tomorrow shooting for some jelly legs syndrome hehe..

Everyone else, Much ALOHA!

Parson: looking forward to following your progress on MFP as well :)

Morning gang,

I am still here. I have had some troubles with the site and losing posts. I was out of town for work on Tuesday and have been really sick yesterday and today with a fever, sore throat, etc. But, I will swerve around yet another obstacle in my way and continue on. I am working out my notice here and starting my new job on 3/19. I am so looking forward to that. Life might get back to normal for a while. Missed a couple of workouts due to travel and sick, but foods are still in line.

Welcome to Annakristina and soaring eagle. You both have arrive at the right place. This group of people will push you beyond what you could imagine.

BD, RUNNER, PARSON, ISLAND, and everyone else - Glad to have you all to get my motivation from. Keep up the good work.

Have a great day gang.

Good morning, Warriors! I took a one-mile walk, wearing my brace, around a local lake yesterday. We have great weather here right now, and I think I'll be taking that same walk later today. It's about all I can do for the time being. So if anyone is considering skipping the gym today, take a look at the picture below and reconsider. Go because you CAN!

Good Morning Warriors!!!

The weekend is almost here.  Actually, our weekend is here after today.  Lane doesn't have school tomorrow (parent/teacher conferences), and Britt has half day, but it is just field day, so she is going to skip it and stay home.  So, we have a 3 day weekend and then spring break next week..yippee!!

I did my HIIT this morning bright and early, and will be leaving to take my chem mid-term here in awhile and then on to chem lab.  Lane gets out of school today at 11:00.  Luckily, my husband didn't have any meetings, so he will pick her up and take her to lunch and then meet me after class.  She and I will then have to find something to do until we have to pick up Britt and Zak (our carpool boy) at 3:00.  My food is packed for the day and it is clean.  We may go get frozen yogurt later, but it is the Only 8 kind, which is low in cals, fats, sugars, etc....I will only get a small, which is under 60-70 cals.

Eagle:  Welcome aboard.  We are happy to have you here.  WOW, eleventh week of your second challenge; that is fantastic!!!!  Tell us more about yourself.  What are your goals?  What will you do when you finish this challenge?  We are definately here to push you as hard as you need!!  Did you do your weight, measurements, body fat, pictures before/after any of your challenges.  What type of progress have you made?  How is your diet?  K...enough questions. I don't want to interrogate, but we want to know more about you.

WPBill:  You know we are always happy to hear from you, even if several posts in a row...ha.  Sounds like good reading material.  Anything that gets you motivated is a good read. I personally think hormone injection is crazy and I wouldn't do it ever.  Once again, I want to have the body that I earn through eating clean and busting my *ss at the gym.  If I have to take any crazy stuff to have the body I want, then I am not willing to go that far.  Why are you waiting until April 9th for your next challenge?

Anna:  Eating breakfast is so important, and something a lot of people just have to learn to do.  I love my breakfast and can't wait to eat in the morning.  Remember breakfast stands for breaking a fast; your body has been in a fasted state all night and needs something to wake it up and get it going.  If you eat a good breakfast (maybe 25grams protein & carbs - your veggies juice could be part of this BF), and then have your protein drink a few hours later, and then wait a few hours to workout, that would probably work well and you will have a lot more energy to get through your workouts.  I still do cardio in a fasted state when I can (when I get up at 4:30), but I never lift weights without eating first.  Often, when I lift weights, I have already eaten 2-3 times that morning.  If you feel you are hungry, definately kick up those cals to 1,400, just make sure they are good, clean calories.  Good job on your workout.  Remember, after the first 4 weeks or so, you'll want to totally change your workout routine to shock those muscles and keep them guessing.

Island:  Peeee-eww...glad I don't sit next to you at work (ha).  Sounds like a good cardio session!!  I am able to view your menus now on MFP.  I haven't been on there as much lately, since I've been studying so much.  It is important to try to get everything in there; that is when you notice how many little things start to add up and when you need to make changes.  It will keep you accountable if you are consistent with entries.

Cuervo:  Hugs!!  I hope you are feeling better soon.  I am anxious for you to start your new job.  Will it be less traveling for you?

Brick:  Thanks for sharing your pics, and yes, that should motivate any of us lazy arses, to get out there and make it happen.  Glad your weather is co-operating, so you can get out there and get those walks in.

I better go get some study time in for my test.

Will check in sometime later.

Make those meals clean today and those workouts dirty!!

BDMom, you are a wealth of knowledge!!! So I guess I didn't realize it (or skipped that section in the book) but, switching up the weighted exercises.. I have no idea what to do in place of calf raises.. I am coming up on my 4th week so I guess it's time to utilize the ol' internet and research new exercises. Wow, change is kinda scary, especially when ya just start feeling comfortable hahaa.

Thanks again!

PS: I have not once logged any meal.. maybe I should start doing that. I track my meals like my checking account: psychically, lol. Maybe not the best idea...

Hi Warriors! Is is Friday yet????

BDMom: Sounds like you are super busy. I hope your mid-term goes well. I hope you and your girls have a fun spring break. Any plans? Our spring break over here on the east coast isn't until April 9. That seems so far away!!! There were many posts on Facebook about my big lunch bag and water bottle. No one could believe that I ate everything in that bag!

Cuervo: So good that you checked in. I am anxious to hear about your new job too. March 19th is around the corner! I am so glad that life will be back to normal again.

Brick: Wow....interesting picture. Walking around a lake seems nice. I love your attitude. I try to remember that "I GET" to go the gym, not "I have to"!!!

Island: Yes, I can see your food diary on MFP. Looks like you havea very clean diet! You are lucky to be around so much fish....I feel like I don't eat enough of it. I used to eat a lot of fish growing up in Louisiana...a lot of seafood in general. Now I probably only eat fresh fish about once a month, if that. I try to eat tuna every week, but I just love fresh seafood. Don't you love to sweat??!! I know I do!!!! Yes, sometimes I do feel like the energizer bunny at the gym. I don't like to rest much b/c I am there for a purpose and I like to get it done!!!!

Soaring Eagle: Welcome to the Warrior thread!!! This is a great place to be for accountability, motivation and knowledge. Can't wait to hear more about you and your progress and goals.

Anna: I am with BDMom.....DEFINITELY eat a good, substantial breakfast. Your body has been deprived of food all night. Breakfast is my biggest meal...I eat SO much food at breakfast!!!! I just love it. Before every workout (I get up at 4 AM and work out at 5 AM....definitely a morning person!!) I have a whey shake with half a scoop of whey. It TOTALLY powers me through my workout. This is something new I have started over the past month or so and it has made SOOOO much difference in giving me that UMMPHH I need to totally kill it on my HIITs and in the weight room. Then, I come home and have a big breakfast. My typical breakfast is 1/4 c steel cut oats with 1 c of water and 1/2 c unsweetened almond milk, 1/4 c. berries, chia seeds, 1/2 scoop protein powder, and an omlet made with 1/4 c egg whites and 1 c spinach. You can view my daily nutrition on My Fitness Pal. My username is amyjslp. I am on my 3rd challenge (Week 10) and have met all of my goals. I didn't have that much weight to lose, even at C1, but my goal has been to build lean muscle, improve my abs, and to be at my goal weight. I am so happy to say that I have met ALL my goals!! Yes, I am even happy with my abs these days....that is my biggest progress. But, I have to say that it all comes down to nutrition. I know I have preached this before, but Tosca Reno's book "The Eat Clean Diet" totally transformed my nutrition and I follow every bit of her advice. I can't even begin to tell you the changes it has made in my body. I eat so much food and never feel hungry, but the key is that it is totally 100% clean. Even on my free days, I eat clean, but may have some foods that I normally wouldn't have during the week like almond butter and Ezekiel bread. My first 2 challenges I totally abused my free day and made it a "free for all day". That totally ruined my progress. I don't think that is what Bill Phillips had in mind for free day. I think a cheat meal or a cheat snack is okay every once in a while, but I truly believe that you are abusing your body by overloading it with unclean foods, even if it's only one day a week. For me, unclean food triggers very bad cravings and I personally can't handle it. I feel SO much better by eating clean 100% of the time.

WP: Again, I agree with BDMom. I don't agree with any type of injections....I am very all natural! I know you will be so successful with your upcoming challenge. You know exactly what to do so go out there and do it!!!!

I made today a double day again since I really didn't have a good cardio workout yesterday. I did a cardio running HIIT on the treadmill then did an UBWO (chest/back). Today was supposed to be LBWO but I am still very sore from my distance run and my last LBWO. Not sure what I'm going to do tomorrow since I don't want to work my legs since I have to run 8 miles on Saturday, so we'll see. Maybe another UBWO focusing on shoulders since I didn't work them today, and work more on core/abs. Think I'll have to bring out the kettlebells too!!!!

Nutrition is packed and clean!!!! Have a great day Warriors!!!!

Thanks for the well wishes warriors. I just got back from the doctor and I have a fever and strep. I feel like a train ran over me. 48 hours of nothing he said so I will see if I can hold out.

The job will be no traveling so that will help with scheduling. I actually worked for this company for 12 years so it is a little like going home. Funny how things workout.

I am going to bed now to sleep this off. Have a great afternoon.

runnermom,

first of all thanks for the welcome. Second, I see that you are a serious runner so I hope you or anyone who is in this same  Predicament  can help. I am training for a ½ Marathon in June and it has been a long time since I have run any further then 2 miles on the treadmill. I to used the miles as my thinking time back in the day. However, it has been at least 20 years since I have laced up the long distance running shoes. My question is this. Do you use your run training as your cardio or do you do cardio workout and run as well? Right now, I am doing double duty on my cardio days I also swim and on upper body days, I run and lower body days I do spin class. I have only started training about three weeks ago and it seems like I live in my workout cloths. Any suggestions would be greatly appreciated.  

Oops!  I ment Triathlon I wish this keyboard new what I was typing

Hi Warriors!!

MId-terms are over, so no homework for a week...Yay!!

Eagle:  I am not in much of a position to answer your question, because the longest race I have done is a 10K and it about killed me.  We definately have some long distance runners amongst us Warriors, however, a few of them haven't checked in for awhile.  Runnermom can definately give you some good advice; she is a gazelle, and her speeds/endurance amaze me!  I have run some 4K,5K,8K's as well, and all I did to prepare for those is my HIIT routines, which I know is not adequate training for a triathlon.  Are you doing weights at all?  I think your run should definately be enough, and you should not do addtional cardio on those days.  You don't want to do too much cardio.  You already said you feel like you are living in your workout clothes; that is a surefire way to get burnt out quickly.  Also make sure your calorie intake is higher on those days that you run, so you don't run out of energy.  Good luck!!

Cuervo:  Sorry about the strep.  That stinks.  I hope you got a good nap and will be feeling better soon.  Those antibiotics will probably kick in soon, and you'll be back to feeling better in no time.

Runnermom:  Why don't you do bis/tris and shoulders tomorrow?  You can also do some stretching for your legs and maybe some abs.  Are you running 8 miles on Saturday?  Yes, that sounds like Spring break is far away, but it will be here before you know it.

Anna:  I wouldn't worry too much about your calves.  Yes, work them, but don't sweat it much.  I have discussed this with my trainer, and he said that calves are mostly genetic.  You can build muscle, but it's not going to be as drastic as the other "bigger" muscles in your lower body.  Some ideas though are:  seated calf raises, standing calf raises, leg extension (put the upper part of your foot on the plate only and extend, so you are working only your calves).  I also do a Farmer's walk, where you hold dumbbells in each hand (as heavy as you can - I use 27.5-30#), and walk on your toes as far as you can, and then rest and do it again, a few times.  Bodybuilding.com is a wealth of knowledge when it comes to exercises.  There are several good sites as well as apps out there, you just have to find them.  Many people love BFL for the simplicity of the plan.  I didn't log my foods during my first challenge; I just ate 5-6 meals, per the book and had great success.  Now, I am paying closer attention to my macros, etc...and I find logging foods to be a great way for me to stay accountable.  A lot of us warriors are on myfitnesspal.com.  My username is schmertnat, if you want to friend me and check it out.  This should be simple, so if you feel it makes it too complicated, then wait awhile to start logging foods later.  It can also reveal any red flags when you are at a standstill or have stalled for awhile; you can look back at what you have been eating and what needs to be eliminated, etc....

Alright, I am going to go get a load of laundry going, and dinner started!!

Have a great evening!!

Cuervo:

Sorry about the strep :-(  That really sucks. Strep can affect not only the heart, but also the kidneys so please drink tons of water and finish the entire regimen of antibiotic therapy and rest as much as you can. Yes, I am an overbearing mom/nursing student lol. This is the one area I am well schooled in.

BDMom: Thanks again for the tips. I thought maybe genetics played a big part in calves - I see guys at the gym who work their calves to death and they are still sticks hanging out the bottom of some gym shorts, but are awkwardly offset by a huge upper body :-/  I did notice today that my rt calf is bigger than my left, but my left calf is more defined. I will most likely obsess about this for quite some time. I like the idea of those farmer walks!!! Im gonna give those a whirl. That, and I figured jumping rope might tone them up pretty well.

I'm on myfitnesspal but I gotta say, logging food makes me irritable and I end up thinking about food and being more hungry because it's on my mind. I find the less I give food attention, the fewer craving I have.... I wish I could just not be so neurotic about food.

Today was a good day though! Kicked my own butt at the gym. did the 20 of HIIT til I thought I was gonna barf, but 5 mins later I was still wired so I did another 20 and went back to work. Now at 9pm I am finally exhausted, woohoo!!

Hey Guys!

Happy Friday!  LBWO is in the books for me today.  I had a few reps today that added some character!

It has been so busy this week for me.  Sorry I haven't been here to welcome the new folks properly - Anna and Eagle!  You guys are going to fit right in!!!

Anna - I know some people cannot stand logging food and some people love it.  I personally love it, but I tell people if you don't like definitely don't do it.  We all have to find that method that keeps us motivated in this lifestyle.

BDMom - Enjoy the spring break.  Wendy's new job situation - she officially accepted it last night - will allow her to have 2 spring breaks essentially!  She is excited...and I am so glad for her.

Cuervo - Hope you are feeling better buddy!  You are going back to our old stomping grounds ;-)....I hope its new and exciting along with all of the good old memories we had from there.  I know you want let me forget about our first challenge 10yrs ago where you beat me!!!  I'm gonna get you back on that one eventually LOL!!!

This weekend is our annual Rattlesnake Roundup in town.  It is the oldest event of its kind in the country.  Our poor little town of 5-6000 people will be overwhelmed with people from around the country coming in...

Have a great day and weekend Warriors!  Remember - no one will or can do it for you!!!

Great work AnnaKristina,  Sounds like your progression on the legwork is going quite well. The added protein seems to be working for you as well and I wish you the best on your journey.  I know that a BFL Challenge can be demanding sometimes but that is why they call it a "challenge". Keep MOving FOrward!