I am joining you all from today. I started my first challenge on 7th July just before you guys and kind of lost my way around week 10. Bizarre I know after getting that far but I was still pleased with my results.
I have just got back off holiday and am 6lbs heavier but measurements haven't really changed apart from my tum which is a bit bloated at the moment!
Here is to a stronger challenge! My goals are as follows;
1. plan, plan, plan! Make sure all my meals are prepared before I go to bed at night!
2. Stick to 6 meals every day
3. Don't miss a single workout
4. Get to 11 stone! (I am currently 12 st 10)
5. Get to 29% body fat (currently 36.5%)
Good morning to all of you in the RFF! There's something magical about the first day of the challenge! Every possibility is open and its a chance to start right. I had a great upper body workout this morning and am feeling great. I love the feeling that having a solid eating and workout structure puts me in. I have the after workout pump and I'm sure I'll be sore tomorrow!
Here are my meals for the day in addition to a ton of water!
1. Myoplex shake: 300 calories, 42 g protein
2. Oatmeal & Turkey pastrami: ~ 300 calories, 20g of protein
3. salad w/ chicken breast @ apple (carb)- ~300 calories, 35 g of protein
Cottage cheese & grapes - 320 calories 26g protein
Whole wheat spagetti w/ lean hamburger fresh veggies - ~350 calories 20g of protein
Apples & blueberries w/ scoop of whey protein (I don’t mix this together drink the whey mixed with water) ~300 calories 26 g protein
I’m enjoying a cup of black coffee and feeling great! ;)
@Martim- Welcome to the group! We are all here for you! I workout at home when I’m not traveling as well. It can definitely be done. For me I know that working out at home is the best way to get it done. I just can’t seem to fit in going to the gym, but that’s just me. Remember the hard part is the first 2-3 weeks as you detox from all the sugar in food and it’ll be easier to eat clean. Keep checking in with us!
@Happytobeme- Congrats on your baby! There’s really no need to take supplements and that’s a 100% true. Its a convenience thing, definitely not necessary. In fact there is no substitute for real whole food from the earth but I’m a bit lazy :)
2 pounds a week is realistic and the maximum that’s healthy without losing muscle mass so its a good goal. Its clear you are doing this for yourself and for your family and that’s all the right reasons.
@Cheatday- thanks for checking in with us. Its always good to wander in the forums and find new people. You never know where you will find inspiration!
@Diane33- Congrats on finishing your first challenge! The first one is always special and we would love to have you join us for the next one! Looking forward to getting to know you over the next 12 weeks!
Guys here are some tips for being successful in the challenge. Most of you know all this but just in case I'm posting some. I encourage everyone to post your own tips!
1 Plan, Plan, Plan- If you fail to plan, you plan to fail. BFL starts to break down when you aren’t think about what and when you are going to eat and when you are going to workout. Even have a contingency plan. I always carry protein bars in case of an emergency. Others I know carry pouches of tuna so that they can always eat right.
2. Learn to read nutrition labels- Eating well requires you to be a smart shopper and to know what you are putting in your body. You’ll be shocked to know how many foods have sugar. Ingredients are listed in the order of amounts. So if sugar shows up as the second ingredient, that means it is the second most predominant ingredient. By the way, food manufacturers are now hiding sugar by changing the name - Evaporated cane juice, organic cane juice- THAT IS SUGAR.
3. Seriously, drink that water- Yes you will go to the bathroom a lot. Yes its strange to always think about drinking but it does several good things for you. 1. flushes out all the crap on your system 2) dehydration leads to reduced physical performance and muscle growth (here is a tip- if you feel thirsty during the day, that means you are dehyrated). 3) when you are dehydrated, many times you can’t tell the difference between need for water and hunger so your body makes you eat.....
4. Don’t miss meals, especially the ones in the morning. How often have you had this happen- You skip breakfast and think that its a good thing since you reduced your calorie intake? Guess what happens in the evening,- your body thinks its going into starvation mode and it forces you to gorge on high calorie food, right before going to bed so that your body packs it away as fat! Do yourself a favor, force that food down. I know it feels counter intuitive that you are eating more than you did before BFL but remember this isn’t a diet. Let me say it again, this isn’t a diet. You are just eating the right things to build a strong and lean body and cutting out all the crap. Diets do not work in the long term. period. If they did americans wouldn’t be so fat. BFL isn’t a diet, it works because you eat the right things. If you get hungry during BFL, you aren’t eating enough (note: don’t confuse hunger with cravings)
5. Working out is a team sport- Many people think that working out is a individual effort. Well in some ways it is and some ways its absolutely NOT. Think about cycling, it seems like an individual sport and that people like Lance Armstrong do it all by themselves. Well in reality, he has a team that rides with him, defends him, keeps him moving. He also uses other cyclers to go faster. The main group of riders is called the pelaton. The riders in the front break the air so that its easier for riders in the back to ride. The riders take turns in the front so that no one person has to ride in the front the whole time. Find the support you need from friends, family, and from the forums, wherever you can find it! Its so much easier to do it with others! For the forums post as much as you can and share your experiences, you’ll be surprised how many people you motivate. Sometimes you post more and other times you read posts more but you need a team and your team needs you.
6. 80% of being successful in BFL is eating right. Wrap your head around that right away. Exercise is important but if you eat crap all day, don’t expect exercising to do anything for you. When I used to go to the gym, I’d see guys with guts but they workout everyday. I just wanted to go over there and tell them that you can workout 4 hours a day but if you can’t cut out the beer, pizza, and white bread you are not going to achieve any difference.
7. Have goals! Even if they end up being unrealistic, you need to have them so you know where you want to go. Your mind will help you get there once you have a sense of what you want to accomplish. Its not enough to say ‘I want to lose weight’ . Quantify it and put a plan together that gets you there.
8. Make it a priority- We all have busy schedules but I’m sure that everyone finds time for the things that are important to them. If you can’t, that its not that big a prioirty. Island dude has a crazy schedule but he always workouts even in flip flops because its a priority for him. If you can’t make it a priority, that’s ok but just be realistic about results as well so you don’t get a let down and quit.
9. Everyone makes mistakes don’t quit because of it. Everyone slips up. Don’t get down just get back up, wipe the dirt of and keep on going. Remember if you are going up the stairs and you fall, do you go all the way down to the bottom and start again?? No you just get up and keep on going to the top.
10. Keep track of your lifting and eating- If you don't know where you started how do you know if you are improving? Keep a notebook, there are plenty of apps for phones. I used a spreadsheet on my iPad to track workouts
11. Keep is as simple as possible- I eat the same things over and over because it becomes habit. The shopping list is the same every week. I try to workout at the same time as well.
I'd love to hear everyone else's tips!
Hi all, i'm so glad I found this thread. I am planning on starting my 12 week challenge tomorrow, Monday October 10th. Was very excited to see that the end of the 12 week challenge if starting on 10/10 is New Year's Day 1/1/2012!
I read and used body for life 10 years ago and it really helped give me the confidence to get in the gym and get things done. However, back then I was young and pretty fit already so I didn't have to keep close track of eating and weight loss. Fast forward 10 years and I am now 30 years old and have a 10 month old daughter, my first child.
My goals are to get back into shape and stop using baby weight as an excuse as clearly it has been 10 months and the baby weight is gone, all that's left is the indulgence of my pregnancy. (learned a good lesson and hopefully won't make the same mistakes during my next pregnancy.
Until New Years 2012, good luck to you all and will be following along with you for support.
Hi All, my name is Sherry. I am NEWBIE!!! I am a 37 y.o. wife and mother of 2 kiddos ( 8 & 5). I am looking to become fit and trim. I started today. I have planned out my workouts (even completed my first upper body W.O.), got my myoplex lite shakes and meal bars.
1) to loose 15 lbs
2) to have more definition in my muscles and more toned abdomine ( thanks kids)
3) to stay on task with eating and working out
Questions for the veterans out there??? Are the shakes/meal bars necessary as the shake wasn't all that? I'm having trouble getting the concept of how to make a meal? Does a low fat cheese stick, 10 almonds, and maybe an apple count/work? what other meal odeas does anyone have for someone who works outside the home (i've got breakfast/lunch/and dinner down), it';s the imbetween ones I'm unsure of if I don't use the shakes/bars. Any suggestions would be greatly appreciated. Thanks
Wow, thanks John. You always inspire us to keep going, help understand how to get there and help motivate us to believe that we can do it!
Hi everyone. My name is Dawn. I am 46 years old and will be 47 next month. I have two boys who will be turning 22 and 20 within the next month : ) I can’t believe how quickly they grow up. I work for a local school district. I have worked for the school district for 14 years in several different positions (love that…there is always so much to learn). I had the privilege of being able to work at my children’s school during their elementary years : ) Working for the district has been very rewarding for me! I live in AZ…and on a side note….our weather is finally cooling down : )
Welcome to all of you who are new to us! I just finished my 1st Challenge on Oct 2nd. I was on the forum with john, msheep, runnermom, gvogyt (spelling?), island dude, lb and others who will be joining this forum. They are the reason I stayed motivated to finally finish a challenge!!! There was lots of inspiration, information and humor on that forum and I am sure there will be on this one as well.
Today is Day 1 for me.
I completed a lower body workout. It is a great work out and will challenge me through the next four weeks. I was not able to complete all the sets. The work out contains a lot of core along with lower body. It will help me gain balance along with helping me to gain strength and tone.
My goals for this challenge are:
1. To lose 20 inches overall: 1 – 2 inches in the rib cage / back area, 1 - 2 inches off my waist, 2 – 3 inches off my pooch (belly) / love handle area, 2 inches off my hips, 4 inches off my glute area, 3 inches off of each thigh, 1 inch off of each calve, 1 inch off of each tricep. (not sure how realistic these inch goals are but I am going to give it my best shot)
2. To read and visualize my goals and affirmations upon arising in the morning and before going to bed at night.
3. To plan my meals at least one day in advance so that I bring in more variety and don’t spend the last couple days before my free day planning what I am going to eat on my free day because I am feeling deprived. I’d like to eliminate some of those sugar cravings. : )
4. To commit to completing 3 cardio and ab workouts per week. I was not always consistent in this area during the last challenge.
5. To log into the forum daily even if it is just a quick “hello!” I appreciate being in this challenge with all of you. I want to help inspire you as much as you inspire me.
6. To log into myfitnesspal daily to track my eating so that I know I am not overeating or under-eating and to get meal ideas from others on the site.
To plan for this challenge:
1. I purchased whey isolate protein, canned pumpkin and some Myoplex Lite Bars. I did not need to shop for clean foods because I had shopped for them last week but did not eat clean : )
2. I spent time writing out my goals and wrote out an affirmation for each goal so that I am able to visualize each goal. I have a couple of personal goals that I did not include in my list but included them in my affirmations (being more timely, saving money)
3. I wrote up the lower body and upper workouts that I will use over the next four weeks.
4. I am currently working on my meal plan for this week.
As for talents, I’m not sure, I think I’ll stick with optional and if I am able to help or inspire someone that will make me very happy : )
Well, I am going to log in and paste this…tried to write earlier but got logged off and all that I had written disappeared on me.
Have a great evening! Go Team !!!!
If you are registering to compete in the challenge then you are required to use one of the Abbott products. If not then you do not need to worry about finding one that you like. A lot of people do use the shakes. I don't use them.
Runnermom turned me on to Body Fortress Whey Isolate protien powder. I really love it. It tastes good and mixes easily with liquid. One scoop has no fat, 2 carbs and 30 grams of protien. I have only found it in vanilla. I plan to make pumpkin shakes for breakfast a couple of times this week and will be using the whey isolate in those shakes. I also add it to my milk when I am having cereal or oatmeal.
I am also using the Body Fortress regular protien powder and I think it is pretty good. So far, I have only tried the chocolate. I mix it with skim milk and have that as my shake in between meals or in the evening. The milk helps to add carbs to the shake. One scoop of the regular chocolate protien powder has 2 grams of fat, 4 grams of carbs and 26 grams of protien.
They are both at Walmart and I have found $3.00 off coupons which help cut some of the cost. It is reasonably priced even before the coupon.
Dawn : )
Congrats RFF crew on completing your 12 wks & kicking off another challenge, the newbies will have a wealth of experience, sound advice & support to tap into. As cheatday mentioned some of the 1st Auguster's will be kicking off another challenge in a few weeks, so will watch your progress as always.
Rock on BFLers, love your work!
Hello all. My name is Doni. I am an 11 year police officer and a father of 3. I have in the last few years been through a divorce and the loss of my father. With that I have severly slacked off of my working out. My nutrition was not so great to begin with either but I am here to change all of that. I want to get back into what I consider "decent" shape: 1) for myself 2) for my family 3) for my career. I have committed myself to doing this and look forward to your motivations.
I truly find that the hardest part of my meal planning is breakfast. If anyone has any suggestions on quick and tastee breakfasts please feel free to share. Also I noticed people talking about shaking up the workouts. Please also share some of the things that you do. I know I can become bored really fast with routine workouts. Runnermom: I would love to build my cardio endurance. Any tips on that as well as breakfast nutrition would be great. I plan on starting in the morning. Good luck to everyone and I pray that I can make it through this 12 weeks.
Well all I can say is WOW! What a room. It's only day 1 of the challenge and already we have 2 pages of posts. This is a diverse and dynamic group and a big welcome goes out to the newcomers who are joining us on this journey.
My name is Lynn (otherwise known as LB in the room) and this is my second challenge. I just finished my last challenge yesterday and it has been great. I am 51 years old, which makes me the senior person in the group. That makes me say WOW too! LOL. I live in Chicago with my husband, our Golden Retriever and kitty cat.
I am a New Business Development Executive in the Live Events Industry and started a new job with a new company 2 weeks ago. My workouts are done at home and in the evening. In my first challenge I lost 21 lbs and approximately 20 inches overall. My goals for this second challenge are:
Lose an additional 10-15 lbs.
Gain more lean muscle
Find new and creative ways to max out my weight workouts
Continue to Eat clean - so key to succeeding
I am at everyone's disposal with anything I can bring to the forum that can help anyone. I am not a nutritionist, trainer or medical specialist but I am an excellent listener and trusted advisor.
So, welcome back John, dpatt, island dude, runnermom and msheep! And to those of you who are joining us new, a big welcome to you all. It's great to have you here and I know we're all going to learn alot from each other. Keep posting and a good night to all!
I'm new to BFL and I'm real excited about the experience of motivating and being motivated. My name is Tony and I'm a 47 year old manager and part-time real estate agent in the Chicagoland area. I'm also a music fanatic. Especially music from the 70's and 80's.
1. Prepare meals for several days in advance. (Luv my George Foreman Grill!)
2. Reduce my waist size 3 inches.
3. Work out consistently at the same time daily. (8:30 a.m.)
4. Post daily with updates.
I know that consistency is the key to success. I've already started preparing my mind by praying and meditating in the mornings. Any other suggestions will be greatly appreciated.
Talents/Skills: Love singing to my family. They seem to enjoy it.
Well I guess I'll be the first post this am. Even though I am new to the group I'm excited by the camraderie that you have already established and I'm glad to have a group to do this with and can hopefully can contribute to!
I found out some exciting news this morning, just a few hours before i leave for the gym for my first workout. I'm pregnant. My husband and I are happy to be adding to the family.
I couldn't believe the irony. I spend most of the day yesterday getting my food ready for the week, getting my before pics taken and pasted in my journal and taking my measurements etc. I was so determined and wasn't going to let anything get in my way or stop me.
Wasn't sure what to do for a minute. But I've decided to continue with the program with the only change being that I will eat before morning workouts and to take out the goal of losing weight. Otherwise, I will continue with the workouts and the healthy eating. I know exercise is encouraged in pregnancy and I did exercise with my last baby. Preparing meals is just going to make my life easier by teaching me structure and discipline. So I see nothing wrong with continuing on as planned..off to the gym around 9am. Good luck everybody, here's to an amazing 12 weeks!
Hi all, what a great forum - fearless, I love it :) I'm Kim, 42 y/o just married in August...2 cats, 1 stepdaughter. (Island Dude, it's me - previous community name BFLBride2B. Great to see you here!)
Had great results on last challenge, have been off challenge mode for six weeks and am ready to jump back in!
1. Reach goal weight - lose additional 25-30 lbs to get there
2. Improve flexibility training, ie incorporate yoga
3. Take it one day at a time
For prep, I'm all set with food and whey protein. A big challenge will be getting to bed earlier so I can work out first thing in the morning.
I'm an executive coach and a nutrition/whole foods hobbyist...I can contribute to "getting unstuck" and the process of shedding old habits while taking on new ones. (And I am my own experiment many times, no judgment here! :)
Good Morning Fearless Forum!!!
Here is my accountability for Day 1: Had a great strength workout with P90x!!! I did legs and back today, along with some jump roping and abs! Also started the day off right with a Vanilla whey smoothie with 1/2 c. unsweetened almond milk, water, strawberries, and spinach. Yum!
I am glad to see all the new chatter on this forum! Welcome everyone, new and returning members!
Readytogo: Congrats!!! what exciting news! I would just be sure to check with your doctor about starting this program. I'm sure it will be okay, but the dr. knows best!
B2B: I advise this to everyone....please read the original BFL book if you haven't already. It gives great meal examples as well as workout examples. As far as breakfast, I eat the same things a lot of the time. This morning was my smoothie, and I can take it to go! I also love old fashioned oatmeal (not the instant kind...plain, old fashioned Quaker oats!) and mix in vanilla whey protein powder. Another quick breakfast is greek yogurt (non-fat, plain) and fruit. Also, as far as cardio, if you are a newbie, stick by the book with your cardio HIIT. Follow the HIIT plan for any type of cardio exercises...my favorite is running but there are so many choices....walking, biking, swimming, jumping rope, stair climbing,etc etc. The HIIT method is great b/c you start off slowly and build.
John: Thanks for all your great advice, as always. You are so knowledgeable!!!!
Sherryjoy: The shakes and bars are definitely not necessary (unless you are planning to officially enter the BFL Challenge, and then they require you to use Myoplex products to compete), just a convenience. I used both the bars and shakes my first challenge, but have opted not to use the bars for my 2nd challenge. I think the bars are high in calories and I would rather have fresh foods (which are better anyway). I will still keep the RTD shakes handy b/c sometimes I need a grab and go!!!! I am a working mom so I pack ALL my food each day and most of the time my snack time is limited to a few minutes.....so a shake is easy to grab, drink and go! Also, cottage cheese and fruit is a great option, as well as plain greek yogurt and fruit. I would stay away from cheese...not an approved food. You could have it on your free day.
Island: So glad to see you back for another challenge!!!! I am with you on the goal of controling my eating on free day!!!!! I have got to work harder on that one!
Everyone else....have a great Monday!!! Hit em hard!
Also, I am a true believer in myfitnesspal.com (Thanks to BDMom!!!). If anyone want to use this site, please send me a friend request. My username is amyjslp. You can view my food diary and get meal examples. Also, if you set your settings to allow your friends to view your food diary, I can see your menus and help you out! If you need any help with settings, just let me know.
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