I think it's always a good practice to be skeptical and question things when such amazing results are bandied about.  Check out some of the bios on this site -and see what results we got.  If after seeing the info you still don't believe in the program, feel free to find another one, or just stay the way you are.  If you decide to try it, you can do the six meals by incorporating things like protein shakes, or having small snacks (fruit, nuts, fiber bars).  I can assure you it works, but the exact results you'll get will depend on 1) your starting point condition and 2) how well you actually execute your challenge.  Good Luck!

Jacium

Hey astro2. First off, you don't have to use supplements at all during a BFL challenge. Many people find the Myoplex products convenient, but they are certainly not necessary. You can do the nutrition part with regular food. It does take planning to fit six meals a day into an office environment, but it can be done. Do you have access to a refrigerator at work, or can you put a small one at your desk? Keep it stocked with cottage cheese and fruit or yogurt. Bring leftovers from dinner the night before for lunch. Lots and lots of water - be sure to drink 3-4 liters daily.

As far as the intensity levels go, it just takes trial and error. It's easier for me to determine the levels during a cardio workout than it is for a weight workout, but I'm getting there. (BTW I have just started week 12.) For instance, this morning was a cardio workout. I warmed up with two minutes at 4mph, then my interval cycles were 4.2 (level 6), 4.8 (level 7), 5.4 (level 8) and 6.0 (level 9) with a minute of 8.4 (level 10). Then one more minute at 4.4. I finish off with 5 minutes of cool-down at 4.0, 3.8, 3.6, 3.4, 3.0.

As I said before, weights are a little more challenging. If the weight that I use for the six reps at level 10 is too easy, I make note of it and increase during the next workout. I think a big benefit of BFL is learning to be more in-tune with your body and what you can do. I think most of us underestimate what we can actually do.

BFL does take a lot of planning, dedication and hard work. I am wrapping up my first challenge and while I am not going to have one of the really dramatic chiseled outcomes, I am happy that my little belly roll and the oblique fat lines on my back have disappeared. I'll be continuing with a new challenge beginning January 3 and keep going until I am completely satisfied with my results, and then figure out what kind of maintenance plan fits into Body for Sara's Life.

Best wishes. I'm looking forward to reading about your successful challenge.

Astro -

A lot of people go into this program with a lot of skepticism and a lot of questions. On the way they realize they were not who they thought they were. Makes sense?

Firstly - you can meet your nutritional need without supplements. It can be done! There were some very good Physique stars, actors even before supplement industry existed. But since their body was their bread and butter, that is all they did all day. Exercise, cooking and eating!  Then ...thanks to companies like EAS, every day people like myself can acheive fitness results comparable to what was only possible by dedicated pros.

As for your question on intensity levels, I had exactly the same question when I started this. Am I at intensity 5 or 6? It took me first week of experimentation to understand what they were talking about. After some time you will KNOW when you are at eight because you will be that much further from 10 which is the point of failure. These numbers may make no sense to someone who is starting out but that is fine.

Finally - mindset! Some people go into this with a very positive mindset. Some (such as myself) go into it with skepticism and become optimists along the way. But ...I do not believe there is no one who has totally transformed himself or herself while remaining negative. If you go in there as a believer you will have a huge psychological edge over someone who entered as a skeptic like me.

All the best -

S H

Astro,

It's really not unrealistic, it's a matter of dedication.  Most people snack at work and more than they realize.  Instead of chips from the vending machine you will have simple meals of protein and carb. 

There really isn't a max on protein powders as you have heard.  I regularly have 3 per day.  It's not required, it's what easiest and best for me.  Myoplex is a meal replacement, containing both carb and protein.  As for expensive, it depends on how you see it.  It's about $2 per shake.  Do most people not spend more on snacks that are bad for you?

You actually have about 30 minutes of time between ending your strength training workout and having your meal. 

Intensity levels are tricky, but they go by YOU and how difficult it is for you to lift that much and that many reps. 

People have come and gone from the community.  I know someone who won nearly 10 years ago.  He is still in amazing shape and even runs his own gym, but no longer posts. 

Start and finish is only important if you are doing the contest.  Also, it's an accountability tool.

It seems to me you are spending all you time trying to argue why it won't work for you versus doing what it takes to make it work. 

If you work the program, the program will work.

Astro,

Most of the programs that stress weight loss via exercise using both weights and cardio use 5 or 6 meals a day with water intake being core to system.  

I personally find it harder to get my meals in correctly on weekends with all the running around with kids, shopping and home projects.  Then again I have a desk job.

After cardio it is best to wait for a hour if possible before eating.  After weight training it is best to eat very soon after to give the musles the protein they need and carbs for power to rebuild.  The book doesn’t say it like this, but it does say it.

This program does market EAS products.  Not only do you not need suppliments its even stated in the program.  You can use other products also if you so choose.  The convience of the shakes and bars is huge and as to cost the shakes I use cost 50 cents per which is cheaper then many other protein sources.

The intensity levels are personal the only person who knows what a 5 or a 10 you you is you.  Record it move on adjust for next time.  I would suggest you track your results.  bodyforlife.com/.../tools under “Progress Reports” an option exists to download an Excel spreadsheet you can use to track your results.  I personally laminated a copy of work out sheets record my workout and then make a perminante  record of the results later this helps to plan you next trip and you can review results.  Some people use a book specifically designed for Body for Life.

This is not a fad it is a whole lot of hard work with a clean diet.

This is not the only Body for Life community.  Many exists, but this is the offical one.  Why aren’t there more people active in the community who knows.

I think every journey needs a start and a finish.  Your body will need a break and its good to give your body a break.   After 84 days of this kind of training you will need a break mentally and physically.   Depending on where you sit physically you may need to go on multiple journeys.  What I will tell you is this if you travel this road and you stay honest to yourself push for your 10’s and eat clean you will be in a much better physical place in 84 days.

FlipFlop …

While you are free to use any other supplements in the BFL program, I chose to stick with EAS and their sister company Abbott Nutrition because:

1. EAS has one of the best tasting chocolate protein and MRP powders in the market. There are other companies that make good protein like Universal and Twinlab etc but their powders taste very bad. Optimum is slightly better than most if you mix it in milk but others taste bad no matter what you do to em.

2. You get your money back if you win! Save your receipts and if you win you will be re-imbursed.

3. Online support! You can contact the 1 800 number for questions and help etc. Other supplement companies do not have online support available to give advise on matters outside supplementation.

4. I dont trust most supplement companies. I definately do not trust MuscleTech. On their overhyped, over priced supplement "Nitrotech Hardcore" these guys claim that it is clinically proven to work so much more times better than regular whey proteins. Then you read the label at the back and you realize they are putting creatine monohydrate into their protein to make it work better than most proteins! The extra muscle and strength their subject are gaining is because of creatine. If you want creatine you could buy a tub of pure monohydrate from EAS for 19 dollars!!! It would last months after months since you only use 5 grams.  

If you must use any other supplements my suggestion would be to stick with a established names but buy basic supplements like protein, mrps, vitamin and creatine.

ok i am gonna try to deliver this as positive as i can.

You dont ever need any supplement. You ca buy 5 lbs of chicken for $10. A gallon of milk for $.99. Much better than any supplement.

There is no window of opportunity like jessica and others claim. Eat your next scheduled meal whenever you have it planned for.

Many people will read a book like BFL and since it does work, they think they understand how everything works. They preach like it's the gospel.

What you need to do is weight train and cardio train every week. You also need to eat whole foods and at a deficit to lose body fat.

Meal frequency is not relevant for fat loss at all. Eating 6 meals will not burn more fat ot "rev your metabolism" more than 4 or 5 meals will. All those studies people have read on the issue are all biased to an outcome to get you to "need" supplements.

Sounds like you have a busy schedule at work. That's fine. Some people will still eat 6 times a day, which is perfectly fine on a busy schedule. Some people won't and that is ok too.

It is far more important to hit your macros than it is how often you eat.

Once you have the principles down, then you can tailor it to your lifestyle.

If having 4 meals a day works better for you, then do that. If that is what will keep you on track for a lifetime, then by all means go that route.

Also be prepared that everyone else on this board will disagree with me and they will all be defensive because what I just said goes against everything that BFL preaches in regards to nutrition, but it is true.

And for those who think you will gain fat if you eat 3 times a day, go look at Michael Phelps diet. 18,000 - 20,000 calories consumed on only 3 meals a day. He maintains single digit body fat.

Charlie,

There is a reason EAS talks about not wasting your workout.  You really should have something within 30 minutes of strength training to immediately refuel your muscles. 

Meal frequency does not have to do with your metabolism as much as it has to do with insulin and for that, it's very important. 

6 meals a days works best for a plan like this, one where you gain lean body weight.  None of us workout as frequently as Michael Phelps. 

Jessica

how often phelps works out has nothing to do with it. It's about energy balance.

of coruse eas talks about not wasting your workout, cause they sell supplements! lol

you do realize that not all the amino acids have left your bloodstream after this 3 hour mark. It takes a much much longer time for it to leave your system. There is always an overlap of nutrients.

Charlie,

To imply that EAS' studies on muscle restoration are crap because they sell supplements is short sighted.  We know we need to refuel after strength training NOT from supplement studies, but from those done on glycogen.  Those were done to show recovery with males vs. females. 

How much Phelps works out absolutely is relevant if you think energy means anything.  You proved my point!

There is an overlap, but you need the amino acids to get into the muscle by means of glucose.

i never said you don't need the glucose. What I am saying is these "30" minute window claims are just claim. Some sday 30, some say 45, some say an hour. There is no definitive time. It would be best to have your next scheduled meal following your training. For some that does fall in the 30 minute post workout, for others it might be an hour. Your results will not suffer if you don't eat within 1800 seconds.

Glucose spikes have a short window.  There's a reason that body builders actually refuel PERI workout. 

Back to the original post. BFL can be done without supplements of any kind. The BFL program, which we are following, prescribes, but does not require, six small meals per day. Each meal consists of a serving of protein roughly the size of your palm (that means no fingers) and carbs roughly the size of your closed fist. Add veggies at two meals. Many people find it easier to aim for 20 grams of protein and carbs per meal, but again this is not mandatory, and the number of grams will vary by body size and goals.

What I like about six meals: it keeps me from getting hungry and overeating. What I don't like: having to plan and schedule six times daily. On program days (Monday - Saturday) I always eat at least five meals. I am careful always to have meal six the evening before a cardio day. On my free day I give myself the freedom not to worry about the number meals. Many if not most Sundays I find myself having six meals anyway.

My philosophy is that during the first challenge, especially the first six weeks, is to follow the plan as closely as possible to get into new lifestyle habits, both fitness and nutrition. Once those habits have been established, then it's OK to begin tweaking the program to best fit "Body for astro2's Life."

What "book"? I don't have a book or have not received one? Should I be? Where do you get a BFL book?