Anyone struggling with food choices should check out this link:
Halfway down the page, there's link to various past winners meal plans (some are blank). But check them out, gave me some good ideas, and it obviously worked for them!
Hi guys! Just checking in... nice to see all kinds of buddies. :)
Did the 20 min HIIT on the elliptical this morning... it went ok. I don't prefer to use it, but I don't have a lot of other options at home. I may run outside one morning, but I don't feel totally comfortable in my neighborhood. ;) Been looking at some HIIT videos... may try out one of those otherwise... Anyway, I did feel pretty great after my workout. Nice start to the day. :)
The meal suggestions were great and so were the pics for motivation. Thanks Sandy! I'm blown away by those pics and I don't really see how that could be me - but I sure hope so!!
As for my goals... mostly to look hot in a bikini! ;) I'd also love to be able to have my jeans fit loosely on me again, to not have any "rolls" or a "pouch" on my tummy (which I've been told so many times is natural for women... lol), and just to have more self-confidence. Would love to drop about 15-20 lbs. of fat and gain some muscle... mostly want to get back to at least being a size 4 again.
I just want to be a size HEALTHY.
I loved the 20 min cardio workout today, because it was so SHORT!!! Because it was only 20 minutes I felt like it wasn't quite enough though. I have been an on again/off again fitness freak for years-- step class, spin classes, zumba, running 3 miles at a time. . . I'm just wondering if I need to retrain my thinking. Can 20 minutes, no matter the intensity, really be effective for these kinds of transformations? Does anyone else feel this way?
And yes, I really did workout to at least a level 9. . . I was sprinting, and it was hard, but it was just so short!! LOL
Good morning and hello day 3!! :) Wow, I am STILL super sore in my arms... it's great though, love that. Planning my lower body workout for this afternoon after work. So far, so good. Just a bit confused on how many calories I should be intaking... don't want to go below 1200 and don't want to be too high either. I'm at about 1500-1600 right now. Anyone else want to share what they're at?
Redhot30 - Great pic! You're gorgeous!! I'm totally w/you on feeling that the workout yesterday was so short and felt that I needed to do more.... I restrained myself, but felt a little guilty. I'm also used to doing things like Zumba classes and most often Jazzercise, which is 45 mins of aerobic and weights. I wanted to go to class yesterday, but think it'd be counterproductive to my recovery and would probably be overdoing it. Just hard to wrap my head around the fact that these people are making amazing transformations on not that much exercise. It's great though! Just hard to get used to.
Lori - Do you have any pics from when you did this before? Any other tips to share? Also, do you know about how many calories you were eating? Thanks!
Hope you all have a great day!!! :)
Morning all! Did my first Lower Body Workout this morning - felt great! I might need to increase some of my weights for next time (only hit 8's & 9's) - we'll see how sore I am tomorrow! LOL!
The abs were the worst - but I guess that's probably because they're the weakest muscle in my body!
Been doing good on food, and not hungry or craving stuff.
I did add in some supplements starting yesterday, so we'll see how that goes.....
Keep up the good work!
OH and I've been drinking over 100 ounces of water each day...... have you?
Hey all! I ended up doing a 35 minute run with my group and rocked it! The first time I did BFL and lost all my weight I followed the book to a T, the only exception being, I am a health nut and not too into artifical, so I used a more organic protein shake and protein bars. I'm not big on protein, so this is the biggest struggle for me. I have to do some research on non-meat protein. I'm not big on dairy either, so anyone have any suggestions...
My big concern is that I am not doing to HIIT. I have committed to the running group and from research of past successful BFLs, it looks like it is not wise to combine intense running training with HIIT. So you don't suffer burnout. I'll keep you posted on my progress.
I'll post my pics in the next couple of days. I have to scan them. They are not professional, but you will see an amazing transformation in 12 weeks. I've gained about 20 pounds since then by eating what I want and not exercising. Besides goal setting the real secret is being conscious of all your choices. Do you really want to eat that candy bar? or (for me) drink that blackberry latte?
My motto and thought for you today is: Nothing tastes as good as skinny feels.
Holy Crap! Meeting some friends at Bonefish Grill tonight (tradition becuz they have their yummy Bang Bang Shrimp for only $5) - so I looked up the nutritional information:
Calories 484, Carbs 29
I thought, well, that's not great, but let's see what I can adjust during the day to accommodate that. THANK GOD I read the comments below the posting - that is PER SERVING and there's FOUR servings per little plate! We always each get our own! That's 1936 calories!!!! *faints*
NOT gonna happen! Thinking maybe grilled or blackened salmon.... it will cost more - but OMG!
Wow Sandelio! Great job at checking that out in advance! I carefully watched my breakfast calories -oatmeal with cranberries (can you believe 1/3 is 140 calories) and 1 T. brown sugar (45cal.) and a cheese stick (told you I wasn't getting enough protein).
Enjoy yourself tonight! Grilled salmon will rock!
Because my transformation pics were close to 10 years old, I had to scan them into the computer. I tried to paste them here, but it didn't work. Any suggestions?
Sandelio, hope the salmon was good.
Got up this morning at 6:10 to do a 20 minute run. Wanted to let you guys know that before BFL I had convinced myself that I was not a runner. My chest was too big...blah,blah.
For my first BFL, I walked 5 minutes, ran 1 minute and worked my way up to walking 2 minutes, running 1 minute. It wasn't really running. It was jogging. I ran up and down my parents driveway because I was afraid to be out on the street. My thought for today.... You can convince yourself you can or you can't. Either way you are right. That qoute was modified from someone else, so I apologize that I don't remember the source. Anyway, the lesson is that a lot of what you tell yourself is in your head. Tell yourself something else.
So, today I am working on portions. I am sure that my portions are still too big. I also have to do research on lower body weight training. I am dealing with some feet issues with my running and don't want to make the problem worse.
Open to any suggestions on how to post my pics if you want to see them. They are in my panties, so I'm not too keen on posting them on the main BFL site. Have fun today and see you round.
Morning all - TGIF!
I upped my weights for the UBWO this morning - couldn't quite complete all the reps, but from everything I've been reading on this board I guess that's preferable to not lifting heavy enough weights. I think I might be sore tomorrow - LOL!
Been doing good on eating (according to what I had planned out), but reassessing it all due to a debate on another thread over how many calories I SHOULD be eating. I'm eating too few? I'll be researching that some more over the weekend, and trying to figure out how to put more protein into my plan regardless.
Cardio tomorrow, and then a day off! For the free day, here's what I'm thinking: I don't WANT a full out binge day. And we all know how we are once we "buy" something or bring it in the house.....so I'm thinking stay on plan for most of the day, and then a nice dinner out, still watching portions but eating some unallowed foods and maybe a dessert (SPLIT with my Honey of course!) - but then when we leave the restaurant, it's over! There won't be anything in the house to say "oh, just one more", and it's setting that free day up for it's primary purpose - special ocassions. I would skip it altogether, but DO believe there's something to switching it up so your body doesn't just start accepting your calorie level...
Have a great day!
I am on my 3rd day and feeling ok. I appreciate sandelio's comment about the sodas. I REALLY want a coca cola! I intend to have one on my free day, so that helps to know I haven't totally given it up.
I don't post much but I do read what you guys have said. It is really helpful and motivating and I have learned so much about nutrition (not just eating) and exercise.
Good luck with each day and don't give up!
I'm still here and going strong! I had written a whole post to you all, but the website logged me off and I lost it before it posted. Ugh. This website isn't very user friendly... been giving me all kinds of issues. Anyway...
Sandy: Great job on the water intake! Me too... feeling like I'm always running to the bathroom. lol WTG on planning and checking out Bonefish's website ahead of time... those restaurants sure can surprise you sometimes. I like to preplan before I go out too... I try to avoid the restaurants that don't post calorie info. Went to Panera Bread tonight and I LOVE going there since they post their calorie counts right on the menu boards. :)
Good job on upping your weights... I think you're right, that's better than going too light. I'm actually starting to like the lifting part a bit more. :) As for the free day, I have a similar strategy to you... a nice dinner out and maybe some desert, but nothing too overboard. Don't want to make the night a whole eating fest. I'm doing my free day tomorrow since it works better w/my schedule... keeping the first three meals all in line and healthy, then doing the dinner thing. Going to pick up w/my HIIT then on Sunday.
As far as the calorie intake goes... I think that under 1200 is probably too low. Not sure how many you're eating exactly, but if you know your BMR (Basal Metabolic Rate - which is what you'd burn if you just sat in bed all day) that will help tell you the least amount of calories a day you should be eating. Mine is 1476, so I'm eating at least 1500 calories. You can calculate yours here: www.bmi-calculator.net/bmr-calculator Hope that helped. :)
Himmell: Great job on the runs! Hmmm... as far as sources of protein... I think you said you're not big on dairy, so that means greek yogurt is out... Do you do soy? If so, there's edamame, tofu, tempeh... the Boca and Morningstar Farms products...
As for posting the photos... not sure how to do that on this site... it seems to hate me. lol Sorry.
Oh, and I love the positive attitude and quotes! :)
Offthecouch: Great job on sticking in it! Sounds like you're looking forward to that free day... so far I'm not missing soda too much. Think i'd like some ice cream though. :) Do you have any plans for your free day?
Thanks Karey!! You're too sweet and it's good to know that I'm not the only one feeling that I"m not doing enough. . . I guess we'll see in 12 weeks :)
Hey guys. Sorry I haven't been around for a couple of days, but work and kids get in the way. This was way easier when I was stay at home mom!
Offthecouch Thanks for your kind words. I tend to put my positive thoughts out there. My 16 son gets a little tired of it, so let me know if you all do. I find the more positive I stay, the more good things come into my life.
Sandy It was such a good thought looking a calories before you went out, so I did that before I went to Chipotle and you saved me. I punch in what I want to eat at Sparkpeople.com and it has great info.
Today is my day off because we are having a cookout, but I did my cardio this morning and was very pleased. I did a 10 minute easy run, 1 min fast, 2 minutes slow (4 times) and 10 minute cooldown. This is a fartlek.
I stopped by a bakery on my way home (sweets are my evil) and luckily didn't have any money, so came away empty handed. Passed up the Martini last night, but I find that is the hard part. There is always something beconing. I feel pretty strong though. When I first did BFL I crammed as much as I could on my day off, but now it really doesn't feel that I need to. I am a chef and food is my life, so cutting back on things that are important to me if difficult.
We are getting ready to cookout, so I'll be good, even on my day off.
Thought for the day, Courage is not the absence of fear, but rather the judgement that something else is more important than fear. Sorry, don't remember who said that either. Not mine. Let's change that to
Weight loss is not the absence of food, but rather the judgement that something else is more important.
I'll touch base again tomorrow when I have more time. In the meantime, keep up the good work!
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