Happy Friday everyone! Don't give up! Our life is just beginning!
These sore muscles are the beginnings of a beautiful future! Enjoy every minute of it!
Hi everyone! Keep up the good work-just think we are already in our 4th week! I am seeing some nice changes, I'm looking forward to taking my 4 week progress photo. It helps not having the scale put a damper on things.
Just wanted to post where I am and what I have found out to this point that seems to be working for me and maybe it will for you too. Feel free to make any suggestions to me as I am new to this too.
Last week, I got some good advice from on of last years participants in BFL program, about my meal plan. He suggested a few minor changes to my meal plan. Some he suggested just moving of few of my meals/snacks around to eating them at different times of the day for maximum benefit. So, this week I have implemented what Tim suggested into my meal plan.
He suggested I switch from having a nutrition bar first meal of the day to later in the afternoon, and have eggs for breakfast instead. I normally do not have time to make breakfast in the morning so, this week I prepped everything I would need for the week on Sunday (chop onions veggies etc and bought microwavable bacon) to make it easier to make time to make breakfast. So far this week I was able to do it. Now that I know I do have time I will make this part of my routine.
Tim also suggested I give up my quick Lean Cuisine's I was having for lunch and switch to chicken breast or fish with a good carb and veggie. So, I have also done this this week. I got some frozen salmon and some individually wrapped boneless, skinless chicken breast to make for lunch. I also cut up veggies earlier in the week to make it easy to grab and steam them along with some canned beans for my carb. Again, this seems to work just fine, it only takes an extra 5-10 minutes to make. Plus, it is much more fulfilling.
Another thing he suggested was, to switch my Greek Yogurt to my last meal/snack of the day in place of my 100 calorie pack popcorn. I forget why he said to do this but, it did make a lot of sense, and it seems to be working.
Last thing he suggested was to start taking supplements. This is hard for me because I don't take medicine. Very rarely do I even take a Aspirin or Tylenol. Besides when ever you take supplements for working out, they always recommend you take 3-4 different kinds and then you have to take a few of each a few times a day. That can add up to a lot of pills in a day. And since I don't even take one pill a day, it will be hard. So, his suggestions were to take CLA, Green Tea, L-Carnitine, HMB & Phos-Forse. So I went to my local supplement store and found a product called Slim CLA. This has CLA, Green Tea & L-Carnitine in it, and I only have to take 4 pills a day compared to buying each one separately. Then I did get the HMB too. They did not have the Phos-Force and I believe that is a drink, and I don't like any kind of workout drinks. Too gritty for me and they make me gag. So I will pass on this for now. But, I did get a product called Relax Replenisher. It is to help with sleep, stress and your metabolism while you sleep.
I have been doing well all week taking my supplements. I just told myself just give it your all for 4 weeks and see what happens. I tend to tell myself this a lot because 4 weeks doesn't seem very long to commit to anything. Besides, after 21 days it becomes a habit. Right! I really like the Relax Replenisher, I have had some great nights sleep without feeling foggy in the morning. It calms my mind so I can sleep soundly. Even if I get up to use the bathroom, I can go right back to sleep and normally I couldn't do this. The Slim CLA gives me energy throughout the day without the jitters or shakes. I am very sensitive to any kind of stimulants, even Mountain Dew will make me shake. So I like this product a lot. The HMB I'm not sure what exactly it is supposed to do but, I feel as though it is aiding in my muscle recovery.
So, here is where I am at in my Meal Plan and Supplements now:
Gym- 16oz water
Breakfast- 2 eggs & 2 egg white omelet with peppers, spinach & onions and 3 pieces of turkey bacon & 8oz Water
2 Slim CLA pills and 4 HMB pills
Snack- Pistachios and a banana & 8oz Water
Lunch- Chicken or Salmon with beans and a steamed veggie & 8oz Water
2 Slim CLA pills and 4 HMB pills
Snack- Myoplex Lite bar & 8oz Water
Dinner- Well that can be tricky, my husband does most of the cooking and does pretty good making it healthy so I concentrate on portion sizes. 8oz water
4 HMB pills and 2 Fiber Chewables
Snack- Greek Yogurt with Oats, Walnuts ans Raisins mixed in & 8-16oz Water
30-60 minutes before bed I take 2 Relax Replenisher pills
I will let ya know how this works out for me and if I find I need to tweak it a bit more later.
It has been a little over a week since I have been on my new meal plan listed in my last post along with taking supplements. I have so much more energy towards the evening than I used to have. I get up at 6am every morning to go to the gym before anyone else gets up. Than after that my day starts...Non stop most of the day and by 8pm sometimes earlier I am ready for bed. But now with the supplements I have energy to stay up and see some of my TV shows I had been sleeping through. ha ha ha.
Today is Monday, the day I step on the scale to see the damage of my free day. This weekend though I decided to just have a free meal and not a free day. I didn't feel as guilty nor did I feel I just ruined what I worked on all week for. So I was anxious to see what the scale had in store for me today. To my surprise I was 2.5 lbs lighter than the Monday before. That is huge for me because it usually take me a month to see those results. lol
Now the real job begins....Not sabotaging my weight loss with small food rewards. I seem to do that at times. But I won't this time because I really want to see if I can lose another pound or so by next week.
I just started my 7th week and my muscles feel stronger and I continue to see results with the reduction of fat and cellulite. YIPPIE!!!! I am more than 1/2 way there and I'm already ready for the next 12 weeks!!
I hope you all are finding your way with this program. Keep up the great work guys!
Greetings Teammates, I just wanted to give an update of how I'm doing. I brought the scale back out, just to see where I'm at. Since starting the program I've lost 9 lbs, 2.5 inches from my waist and over an inch on my hips. My scale only shows a 2% drop in bodyfat. My 4 week progress photos showed definite improvement in the abdominal area and slight changes everywhere else. I was hoping for a more dramatic change, but happy regardless that there was a noticeable change.
I've been sticking to the eating plan, but thought maybe I'm taking in more calories than I thought so I started logging everything I eat into a program my gym offers and I figured out my BMR which ends up to be a max of 1300 calories a day for fat loss. The first 4 weeks of the program I was eating around 1500 calories a day so maybe that's why its taking awhile for my bodyfat to go down. I'm hoping for more significant changes these next 6 weeks.
Hope everyone is doing well!
HEY EVERYONE !!!!
I am definitely late to the party but I will be the last one to leave LOL :)
I also started the challenge on the 23rd of Jan..I think its going great..my only issue is I threw out the scale before I even used it :) I HATE scales and will never weigh myself..EVER...I feel good I know I look better then almost 6 weeks ago (hit the gym January 1st then started the 12 weeks on the 23rd) I know what size I started at and where (even if it takes 3 chalenges to get there) I want to be! !
Keep up the hard work everyone and the dedication..We can and will achieve what it is we are all looking for if you give it 100%
Looking forward to the next 6 weeks..it can only get better from here
How is everyone doing? I can only assume that since no one is posting that they are getting frustrated with their progress. Remember they say you will see the most results between weeks 8-12! We are just starting week 7!! Keep up the good work! We are almost there!!!!
I am hoping you are all just so focused in the program that you don't have time to check in! Either way drop a post here and let us know how you are doing, We can help motivate you or your progress will help motivate others!
Good Luck and keep working hard! We are near the light at the end of the tunnel!
Doing good, ready to go all out these next few weeks for some major changes. The inches are starting to come off, everything is getting looser. It's real exciting and makes me want to work harder. Anyone who's getting frustrated, please check out annrunning's post under my transformation, she posted her week 9 pics and said she noticed more change between weeks 8 and 9 than 1-8.
Hi Zavi, thanks for the inspiration! For the most part I'm staying on track with the plan.. although this weekend seems like it's been "free weekend" but, oh well. I found myself sinking into old habits because I was frustrated with myself for not being perfect about eating and exercise. I think the reason for that was mostly because if you read the book everyone in there seems to be doing the program "by the book" and I was feeling like I was failing because I was cheating here and there. But you know what, I'm down 11 pounds and overall I think I look much better. Not to mention I feel fantastic. So, that's motivation right there to get back on track. I take it one day at a time. It seems that in the beginning of the week I'm all pumped up and that, as the week progresses, I start to slip a little. But this has taught me a valuable lesson that it's all about progress NOT perfection. Keep up the good work all! We're half way there!
Hello teammates! I am so glad I get copies of the posts on my cell phone! I've been able to keep up with everyone while I was unable to login and post! I'm so glad you are all seeing results! That's amazing!
I am posting my good news and bad news. Bad news first: I haven't worked out since Sunday morning when I did my cardio! Going to go tonight though. I'm tired, and have a headache, but I'm going to the gym after work, without a doubt!
Good news is the reason I haven't worked out since Sunday morning: My daughter had her baby on Monday, my second reason for wanting to get healthy! We have a new grandson, Axle Thomas. He was born after about 5 hours of labor. 7 pounds 11 ounces and 21" long. He's healthy and adorable! :) Just like his two-year-old brother Rockne Diesel. They have very manly names, don't they? Unique...
Anyway, Now my reasons to work out and get healthy have grown! :) I'm happy; tired, but happy!
Happy Wednesday everyone!
Congrats on the new grand son! I love their names! I have said if I ever had a son, his name would be Axle! These are 2 great reason's to get healthy! Gotta be able to keep up with them. I hear boys have a lot more energy! Your gonna need it! :)
Now get back in the gym! LOL! Glad you are getting back in there. We are getting into the magic weeks 8-12!
Today is the beginning of week 8. I am excited and scared at the same time. Does this make any sense? Today I was nervous to start this week 8. I have this thing in the back of my head saying, "What if everything they said will happen, doesn't?" This makes me scared. I know I am not the only one to get to this point and get a little scared. At the beginning of my challenge I had read where some people got to week 8 and quit. I didn't understand why go that far and quit right when the biggest result weeks start. I understand now how they were probably feeling. I have built up weeks 8-12 in my head so much that now that they are beginning, I am fearful.
Does this mean I'm quitting? Heck NO! In the past I probably would have, but not this time!
In the next few weeks I will have run in a 1/2 marathon, turned 40 years old and completed my first BFL Challenge. All of which make me nervous, but I am doing them! Well except for turning 40, this doesn't scare me at all! I am in better shape now that I was when I was a teen. I have never been athletic growing up. The only sport I played was softball and I was really bad at that! lol! I couldn't run a block without stopping, until just 6 months ago when I ran my first marathon.
6 days until the Shamrock 1/2 Marathon!
I hope you all are working hard and not quitting! Keep it up!!!
Wow Zavi, you said exactly what I feel. What if there is no magic week 8? My husband can't understand how I am working so hard and changed my eating habits around so much but have only lost 10 pounds in 8 weeks. I was at least hoping for 2 pounds a week!He was thinking maybe it is portion control, maybe too many meals, maybe protein bars and shakes are too much, am I using butter for my veggies, etc. I am following this to the letter. I feel stronger and have moved up on weights. Let's hope that I, too, have an incredible week 8. I will even wait for week 9, 10 or 11 or 12. This can't all be for nothing. I do feel like the wind is out of my sails and I could stand to lose a couple of pounds just to feel excited again. I hope everyone has an awesome week. We can do this. I am not giving up.
Don't worry about what the scale says! Remember just because fat and muscle weigh the same. Fat takes up 5x more space. Besides the first part of fat that is lost is around your organs and the other will come off in the next couple weeks. I only average about 2-3 lbs lost a month. So I have only lost 6lbs but I am seeing a lot of results when it comes to my cellulite smoothing out and my rolls melting away. Not as fast as I would like but I have faith that it WILL happen.
Keep the portion sizes in line where they should be, eat your 6 meals and Drink a ton of water! About the butter, try using a spray butter for your veggies instead of regular butter. It may help.
Keep up the good work!
Nancy - don't give up - you are so much further than many of us. I have seen so many pics (progress pics) where the 10th or 11th week is phenomenal. We are cheering you on - because - I know eventually I'll need to be cheered one. You can do it!
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