You've received some good help. Here's a list a few of us (mostly Catrina) compiled a couple years ago before this website upgraded. It can be helpful to anyone wanting a good start. It's in a couple threads but I'll post it here. It is very long so I apologize in advance. :-)
NEWBIES - QUICK CHECK LIST!
Newbies: By – Catrina-BFLDanGRus-Cat!!!!! for this:
A "HELP LIST FOR YOU"!!!
#1. Most Important: READ THE ORIGINAL BFL BOOK..(and follow it)
#2. PLAN, PLAN, PLAN
#3. Eat 6 (not 5, not 4, but 6).. well portioned, appropriately spaced out meals (every 2-3 hours).
#4. A meal: Includes a portion of carbs, a portion of proteins, and a portion of veggies w/at least 2 meals. Use the authorized foods list in the original book for the best results.
#5. Carbs: a portion is the size of YOUR fist.
#6. Proteins: a portion is the size and thickness of your palm (hand minus the fingers).
#7. Veggies: a portion will fit into your cupped hand. Always refer to the "List in the book - some "veggies" are considered "carbs" in the BFL eating plan ie: corn, starches like potatoes, pumpkin, carrots etc
#8. Water: Drink 10-12 cups (at least 80 oz) of water per day.
#9. Pics:Take before pics (front view, side view, back view). Women, best if you can wear a 2 piece swim suit. Men, you can wear shorts (no shirt) and make sure the shorts aren’t so long that they cover your thighs
#10 Measurements: Get your measurements done in the beginning: weight—once every 4 weeks ONLY if you are addicted to the scale…others might do once per week, neck, biceps, forearms, boobs, below boobs, waist, bellybutton, pooch, hips, thighs, calves, body fat percentage.
#11. Follow up Pics: Take pics again once every four weeks wearing the same suit and doing the same front/side/back shots. Don’t forget to face the same way in your side shot each week
#12. Follow up Measurements: Redo measurements once a week (ONLY WEIGH once every four weeks if you are a scale addict).
#14. COMMUNITY SUPPORT: Come to guestbook often (if not daily) to get questions answered and for support.
#15. Self Honesty Be honest with yourself, cheating is hurting you and no one else.
#16. Training: Do 3 days of HIIT cardio and 3 days of strength training (alternating between cardio and strength days) as according to the original book
Some common traps:
Peanut butter– This is not unauthorized, but it is probably best left for your free day due to high fat
Bananas– These are high in carbs; you should use 1/2 a banana at a time for a carb portion if mixing in with pure whey protein to make your own shake
Diet drinks– I hear that diet drinks are not unauthorized, however, try to drink more water instead because some of the diet drinks (soda, pop, whatever you call it) may dehydrate you, also the sweetener makes your body spike like normal sugar and makes you want to eat/drink more.
ADDING EXTRA HIIT CARDIO: - Not a good idea - the more cardio you do, the fitter you get, the lower your RMR Resting Metablic Rate is - which means you burn less fat at rest - do the cardio as written - three, 20 minute High Intensity Interval Training sessions per week.
You can do activities that you normally would, have a life, but doing extra workouts is not good. Your body needs time to rest.
Rest:Speaking of rest, get ample sleep. I believe 8 hours is the recommended amount.
INCREASE YOUR WATER INTAKE! - BFL asks us to drink at least 80oz…if you are doing that, try taking it up to 128oz—that equals one gallon. ;)
Set reminders on your Cell phone and work computer to eat (and drink water if you have to)!
Take a multi-vitamin. :)
Don’t forget about your INNER TRANSFORMATION and the LAW OF RECIPROCATION!
Samantha: I just wrote this long post and lost the damn thing - grrrrrrr hehe! Take two!
Portions: For Cottage Cheese and stuff you can't "measure" properly, keep reading the labels and if you stick to 20-25grams of protein and 20grams of carbs (women) or 35-40grams of protein and 30-35 grams carbs (men), this may help you out when reading labels on CC, Yoghurt, tins of Tuna or Chicken etc...
Shakes: If you use the EAS Myoplex Lites (women), they have 25grms protein/19grams carbs and 2 grams of fats and lots of vitamins - you don't add anything to this - it's a complete meal. If you use the Myoplex Low Carb - you need to add a small "carb" - aka fruit to it to make it a complete meal. If you use pure "Whey Protein Powder", you need to add a carb to make it a complete meal (be careful about using milk instead of water).
GOOD FATS: Most of your protein sources already have "fat" in them, so you don't really need to be thinking about adding "fat" unless for example - you are using whey protein and water and fruit - you could eat 6 almonds or so. A lot of us take a supplement of "Fish Oil" - good quality fish oil for "omega 3's" - aka - good fats. You could use a non fish source of "CLA" which is mainly omega 6 & 9 if you can't handle the fish. If you eat Salmon a couple of times a week that would be a good thing also.
CARBS: Just make sure you read the "food list" carefully - what is normally called a "veggie" or "fruit" is often referred to as a "Carb" as far as BFL nutrition goes (Pumpkin, Potato, Apples - are all considered "carbs" for BFL).
I hope this helps, keep asking questions as they come up - ALL THE BEST!
Love you some you...PERSEVERE!
Hey ayummymommy thanks for the reply, I believe that sword can never win a battle for you, its you who have to make the sword work for you, I understand where you are coming from and I honestly appreciate all the members who are replying my posts and guiding me towards right direction.
OK Sharon--Wonder-Woman I need to say that you are definitely using a wrong nick, your nick should be Super---Sharon--Wonder-Woman :)
Honestly your reply just made me feel like jumping on my sofa, so much info which feels so right, thanks ok.
From amazon I have already purchased the Body For Life book and hoping that it will arrive in next few days and previously I was thinking to start the BFL from 1st of Feb though now I am really considering to spend a couple of weeks to learn and prepare myself for the task rather then banging my head on the wall when its too late.
Thanks ok, you are awesome :)
Glad to help Mustafa. Don't under estimate the need for ample water and sleep. It all works together for a new healthy you. :-)
Here are my responses to your questions:
1. Is it wise to join a gym a month before the BFL just to prepare myself mentally and physically?
I'm my opinion just jump right in. Since you were a gym buff before, you might be ok. Use a trainer only if you feel you need help with form. I used to be a gym rat and did ok by jumping right in and just doing it with my planned workouts on a clipboard. I didn't care who saw me with it, I was on a mission just like you. :-)
2. Name one book on healthy diet / cooking / nutrition that played a vital role in your transformation?
Body-for-LIFE and the authorized foodlist in the book is what did it for me. I'm a plain eater anyway so it wasn't hard for me to come up with meals using that list.
3. Your life style and physical activities from early morning till going to bed time during BFL?
I'm an early bird. I'm up by 3:30-4 am, in the gym by 4-4:30 am. I was NOT before I decided to do BFL. I sat down and put my day on paper and figured that first thing in the morning worked best for me. After work I just want to go home and I can't workout during lunch. I have a long commute to to my desk job so early was the time I could stay committed to consistently working out. No worries of "life" getting in the way. :-)
I'm a grab and go person so all my planning happens on Sunday. Each morning I grab a workout sheet (that was printed on Sunday and placed on my clipboard with a pen attached the night before) and a bottled water and head out to the gym with a lock for my locker and my VersaGripps (on weight days).
My first meal is usually around 6 am and the last meal is at 9 pm and then I'm off to bed. :-) I eat every 3 hours as it works best with my life schedule.
We had ice here today so were allowed a delayed arrival to work. I'm going to make my attempt in.
Have a great day everyone.
Oops! My last meal is at 9 pm. LOL! I'll correct that later.
The advice your received is wonderful!
I will answer your questions as best I can. It's always a good idea to join the gym. Do it today! Working out in any capacity will help you on many fronts. I personally would try to incorporate the BFL HIIT cardio and weight training practices sooner than later.
Name one book... I will name a few. Body For Life, The Clean Eat Diet by Reno, Eating For Life, Phillips
I work from home so I'm sitting most of the day. It is vital for me to work extra hard in the gym since I live a sedentary lifestyle. I train like a warrior. What I mean by this is staring adversity in the face, fighting your way through and conquering it. It is about setting your sights on a task in a determined, unyielding, unrelenting fashion with a singular and focused purpose and making it happen. Make yourself proud and give it everything.
Here are a few recipes from BFL bodyforlife.com/.../recipes
Thank you ayummymommy. You are an inspiration!
Throw away those chips and go grocery shopping today. Today should be day one.
Make it happen!!
Ok a few questions:I will answer in red...
It is wise to join a gym period. You can never lose out by joining and going to a gym regardless of BFL. This is about well rounded lifestyle and being healthy.
Well, I am not like the other ladies in actually making such a remarkable EXTERNAL transformation, I am learning mine has to begin on the inside with my mind. And THAT I have been successful with. So with that said though, I would also definitely recommend of course the BFL book and Tosca Reno's Eat Clean Diet (ha ha Lori... when I read the question those were the first two that came to my mind too ;) ).
I am a stay a home mom so I am not sitting all day. Just an hour here or there. I am relatively active (mall shopping etc lol).
I am up at 6:30 AM prepare my 4 kids breakfasts, and mine, get them all up and off to school at various different times.
I am at the gym for 9:15. After I have my meal 2. At 1:00 I will have meal 3. After my first carpool pick up at 3:00 I eat meal 4. Dinner is meal 5 at 5:30, and meal 6 is at about 8PM. To bed by 10PM. That is my day.
I am running up and down stairs all day (I have 4 levels in my home), preparing meals and helping kids go to the bathroom, do homework, shower and to bed or what have you. I don't get a chance to sit too much.
That is my life in a few sentences.
My end advice...don't think too much. That does not mean don't plan...on the contrary..PLAN, PLAN, PLAN, but jump right in as SWW said!! This is a marathon, not a sprint...12 weeks is a time frame that you may or may not reach your goal in, that is ok. May take more than one challenge. THAT is ok too.
hmmm Ok today I am feeling very lucky and blessed after reading the posts of all three ladies Super---Sharon--Wonder-Woman, lorig2727 and ayummymommy
I want to say thank you very much for showing the kindness and sincerity by helping me to see the whole BFL in a more bigger, intelligent, mature and tactful way, thanks. Previously I had one thing in my mind that I will buy loads of EAS products, hit the gym every day and after 4 months later I will be a fat free guy with muscles like iron bands and now I think it was very silly and immature way of thinking.
After reading the all three posts I feel that BFL is far bigger and demanding then I ever thought, a couple of days back I met two guys who tried BFL but failed and all they had was crap to talk about, things that can disappoint and mislead anyone though I feel very lucky that I came to this forum and met awesome people who are willing help and share their own experiences and knowledge in such friendly and sincere manner, thanks guys - you all rock big time.
Now I really want to learn many things in my life starting from positive mind frame, healthy diet and how to change the couch potato life style (that included massive supply of chips + wings + pizza + sodas) into active and healthy life style. I am sure all the learning wont be limited to BFL, it would be something life long transformation that will help me to grow and become a better person.
So yes I need help and I need guidance from you guys.
Super---Sharon--Wonder-Woman, lorig2727 and ayummymommy will you guys would be ok if I can add you in my friends list? I think you guys are awesome mentors.
Mustafa - You may add me to your friend list.
Remember overall BFL is simple, not easy. ;-) I think some people can make it harder than it needs to be. You can do this. Take baby steps before you run. I personally do better by keeping it simple. Through your 12 weeks you will have questions as you go along so ask as needed.
For sure you can add me. I am so happy you are taking the time to get this right!
Absolutely add me to your friends list.
When you get a chance check out these video's from previous champions. Very motivating..
Oh yes, Lori. Those clips are from the 4-DVD set. Pop those in and they motivate to no end. :-)
There are also clips from more recent champions (last couple of years) at this link - http://bodyforlife.com/news/video#pg-1. I'm not an official champion (Lori I have no doubt you will be), but I'm in that first video showing clips from the 2009 Body-For-LIFE Champions weekend. I was in my third consecutive challenge when that was filmed. BFLMike is in it (God rest his soul) and Champster is too.
The other videos are clips of interviews with the recent champs.
Sharon, Thank you so much! I'm very excited to watch those. We are all champ's in our own right and you are a champ in our book. Regards, Lori
Thanks Super---Sharon--Wonder-Woman, lorig2727 and ayummymommy for allowing me to add you guys as friends.
I am honestly very excited about this whole thing, so many things to learn and so many obstacle to over come but you know its only the beginning of something really wonderful that will last for a very long time.
:) Trust me I got loads of questions bubbling in my mind right now.
PS. lorig2727 I will agree with Sharon that you will be selected as official champion - for that wish you all the best :)
wow great comments and insight. I think I will choose to only use Protein powder...some consider that a "supplement" ... some people only consider the "pill" and creatine powder to be supplements.
If I can do most of my nutrition program with real grocery Foods, I think that is easiest for me.
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