Well thought I'd introduce myself, bring something of an accountability to things and generally check in to see if anyone had anything extra they could offer me.
Situation and background
Well, I reached 37 earlier this year and for the last few months have been realising that since I was in my 20's I've become an absolute horror. Having been a royal marine for 7 years I took my health for granted. I joined the forces at 18, left at 25 and since then I've been living off my previous life in terms of fitness. I was probably ok for the first few years, I think things started to go wrong around 32-33 or so. Started drinking a lot more, took up smoking, used drugs. Travelled all over the world with my job, managed my way through a divorce and then a few years ago reinvented myself somewhat. Got married again last year, and looking at the photographs I wonder what the hell my wife was thinking. Had some 'corporate' photographs taken for the law firm I work for back in August 2010 and wow, one word. Fat. The dreaded word. A word I never thought I'd hear about myself. As a child I was always incredibly sporty. I was captain of the rugby team when I was in my prep school. In my senior boarding school I was the star fly-half for the team, scoring more points than anyone had ever done for a very sporty school. Joined the military and was a scarey peak of fitness which most people can only dream of, although I was never 'ripped'. Just amazingly fit. Would be able to run all day fully loaded and drink 8 pints of beer later without it moving the needle on my weight. But now, fat. Fat.
The restaurant at my firm is capable of making basically whatever I get them to make. I note that I am generally able to maintain foods of the same type over and over. When I like something I am capable of eating it repeatedly without any complaint. Recently I have started making healthier and healthier choices, in the 'run up' to beginning this challenge. Eggs whites and a single piece of toast, beans on toast for breakfast, tuna pasta salad for lunch with no mayo, couscous with chicken, etc.
As a result, I expect to eat breakfast and lunch at the office. I can get BFL approved foods so thats simple enough. My wife works at GSK so I can get maximuscle products at a serious discount, however for the sake of following the challenge I am going to be using myoplex products exclusively throughout my 12 weeks. 1 bar and 2 shakes a day wrapped around the accepted food. Taking the lite version of it all because I have a bit of a beer belly. I'm assuming that's ok.
Got a great gym on the way into the office, I work long hours but I don't normally get into the office until 8am so not a problem to get up 1.5 hours earlier to hit the gym, shower, etc.
Metrics and measurements
Got a tape measure - Bought an Omron body fat monitor thing - electronic scales.
Booked myself into a professional photographer nearby for 12 weeks, every tuesday afternoon. First session is Monday 25th June before I begin.
Vitamins and supplements
Not unfamiliar with all this. I have loaded creatine for the last 3 days, also taking a time released multi-vitamin, aminos regularly, cod liver oil, ginseng and ZMA. I get the feeling I'm missing something... Any advice here would be much appreciated.
Alcohol and cigarettes
These are the biggest concerns for me. I do drink more than I should, I intend to just stop completely. Same with cigs. However I have bought both nicoteine replacement patches and little nico-pill things, I hope to not use either, but if I need to I will.
Don't get time to wash clothes more than once a week so I have bought 6 sets of gym outfits.
Have I missed anything obvious here? I would really welcome the experience of anyone who has successfully completed at least one challenge. In terms of 'days off' I wasn't really planning on taking a full day off. Maybe just take a meal that I ordinarily wouldn't have once a week, or enjoy a glass of wine with a meal rather than take a full meal. I will of course take a full day off in terms of exercise, although most likely will go fishing, which involves a lot of walking!
With something of an OCD personality and a strong tendancy to do everything 100% or 0% with nothing in between I do go at things full on. I win normally, my work is very stressful (corporate law) but I've been highly successful and I'm in a team of winners working for one of the top law firms around. Everything about my life is great in many ways but I've let my body absolutely rot. Please help me to change this and become a winner in the most important aspect of life - my health.
Started today also. Love the blog. You are totally OCD with the 0% or 100%. Takes one to know one.
I am also 37 and got married almost four years ago and 2 little boys later, I look icky (for lack of a better word). I have always been an athlete also but at 5'4 and two 8.5lb baby boys later it's scary. Anyway I have almost completeled the challenge once before but ended up getting sick and never got back to it. I love how strong i feel after the first few weeks. You will too. The drinking and the food are my going to be the toughest parts. I love microbrews! Summer and beer just go together. Unfourtunately short sleeves and these arms don't.
A few tricks I'm doing to help me is to put a picture of me (looking icky) by the alarm clock so when I hit snooze I'm reminded of why I need to get up. Vanity does wonders for motivating me. Then I am putting some pics of my arms (what i hate the most) in the gym.
Also I am keeping snacks in the car. I am also putting together baggies of approved snacks to grab quickly and not make the wrong choices.
Are you getting pictures done weekly? I hadn't thought of that.
Also I have never done anymore than the multi-vitamin. Where did you see to take the others?
Hi there mtnmom, good to see you!
I know what you mean about 'icky' hah, that's what really made me realise was the corporate photo they took. It got put onto linkedin and some of the people there that i've known for years messaged me making friendly and fun but genuinely concerned comments about my weight.
In terms of that, I'm 6'2" and around 200 pounds.
Day one has been pretty smooth, I'm sure it'll get tougher. Had beans on wholegrain toast for breakfast (no butter) with codliver oil, omega 3 and ginseng, then hit the gym and did a good cardio (painful) session of HIIT, don't think I made a 10 yet, but I'm just starting so I'm comfortable with what I achieved.
Back to the office, sipping on a diet protein shake right afterwards along with some amino tablets (more on that later), a vitamin tablet and creatine. Lunch was nice and easy - a good green salad stacked with tuna followed by a pear for dessert. Took some more creatine and aminos with lunch. Afternoon I made a discovery, the myoplex light bars tasting a-maz-ing. I had the cinnamon roll flavour and I could eat it like a candy bar - so a good victory there.
On the way home I pondered which of the meals I fancied for dinner, decided none of them and bought a nice steak, some spinach and sweet potato or yam. Will eat that soon, yam is just about roasted. Going to have a shake for later evening snack.
Absolutely no cravings at all so far, I suspect that will train.
I did discover that I hate taking the multivitamin and aminos that I bought because the tablets are too big, so on the way home I picked up some amino in syrup form and a different sized multivitamin. Can't be having with these horse pills! Noted everything down in my diary, had a quick chat with a personal trainer - don't think I'll use him, his arms weren't much bigger than mine and he started talking about diets in a strange way that just made me think 'fad'. I suspect, given the location, that he's used to coaching little office chicks rather than guys who want to build their upper body to monster status and lose their body fat percentage...
You asked about those other supplements... they were just things I was aware of from when I did training before. There are various things you can take, including those I listed, it's basically a way to try to get the most out of each session but you should consult with someone who is qualified to give advice in that (or do a little research, I've taken them before so I know they work and help me).
I don't drive so no danger there, I actually have been managing to avoid the extra snacks and donuts etc that people bring into the office for months now, so when they got the chocolates out this afternoon I didn't even give it a second glance. My problem has always been alcohol but I managed to avoid buying any on the way home so that's a good start.
No cigs either today, although that has been quite difficult mainly because I don't know what to do with my hands half the time!
Anyway, first upper body workout tomorrow, I see the times the gym gets busy so I will go in a little earlier than I planned, want to be able to use any of the machines that I like without having to wait for someone. Not going to free weight it just yet.
How has your start been? :)
Hi all, looks like we all started about the same time! I am new to the forum thing but think it will help. I am 32. 170 lbs & cannot WAIT to ride this journey out! Everybody, let's keep up with our progress on here!
Welcome aboard kcaldaro ! :)
So you guys, what are your goals? I'm looking to absolutely slam my body fat % on the first challenge, and try to increase overall muscle density by a few % as well as dropping some waist size and gaining some bicep size. My journey will start with Challenge 1 but it will not end here.
But still, for now, 1 day at a time, 1 week at a time, and 1 challenge at a time.
I have just weighed myself and I am very disgusted in myself....91kg or 200lbs! I am keen to join your forum although I am new to all of this. I am starting the challenge today. I dont care that I ate 2 sausage mcmuffins for breaky, if I dont start now I never will. I am 40 and from Australia.
Great reading about all of your start to the journey. I also started this week. I'm 41 years old, mother of two very busy boys, a fantastic husband, and a very busy job. I can relate with many of the comments posted so far. It's easy to let yourself go. I'm at the all time heaviest weight i have ever been and am uncomfortable and embarassed with myself.
So, what to do? Kick it in the tail and make things happen! My hubby and I are going on a trip to Mexico on august 18th. Very good motivation to shed some weight. The last three nights my hubby and i have lifted together, i really love to lift. love the way it makes me feel like i'm getting stronger.
I would love to keep in touch with all of you and share recieps, cheer each other on, and learn from one another!
I'm starting tomorrow morning. Figured I'd drop by and say hi to everyone. I'm looking forward to working with you!
I also started the program just yesterday and wanted to say Hi. This is my 2nd Challenge as I didn't finish the first time due to a health issue but I did want to encourage those that BFL is a great program. and 'works' if we do.
I lost 50 lbs last year on the BFL challenge and wishing I was able to finish the last month of the Challenge at that time but want to redeem myself this time around by competing ALL 12 weeks.
I look forward to completing all 12 weeks this time as I know one can obtain amazing results by being committed and just following the program.
All the best!
Hi there and welcome to all new contributors to this thread. Day isn't over yet but I'm working from home this afternoon so figured I'd update.
Day 2 was the exciting, yet slightly scarey first Upper Body Workout ("UBW"). I jogged lightly from my office to the gym but felt I needed to warm my arms up a bit more, so I did a quick 3 minute burst on the Crosstrainer, making use of the poles. Nothing too difficult, lowest setting, was just aiming to swing my arms for a few minutes, get them nicely warmed up and ready for stretching.
Did some stretches then started my (machine only at this stage) circuit run around the upper body. Managed to hit everything quite hard, I think out of 7 exercises I got 3 full 10's - which I am very satisfied with. Noticed during the pulldown exercise that my lats were slightly 'edgy' and having recently had some back pain realised that was probably the source of that problem. As a result I was a bit careful there, worked them gently but didn't go anywhere near a 10, just enough to help them recuperate, warm them up and give them more time.
Got chatting to a BIG guy who saw me writing everything down and was very interested in what I was up to. He has kindly offered to work with me on the resistance days, so I'm really pleased I've made a new friend and also now got a workout buddy. His advice to all males out there who are looking to push for nice big arms it to really concentrate on triceps over biceps. He said that the biceps will come but for the really big armed look you need to make sure you hit all 3 tricep muscle head points. I don't entirely understand all of that yet, but I'll keep talking to him and will figure it out eventually.
One other thing I'll share that I noticed was the 'one last rep' game. Basically when you're destroying yourself on top setting for yourself, do your set and then say to yourself afterwards 'one last rep'. Get that one done, and then try it ONCE more. If you can do two 'one last reps' then you are done and probably ready to drop (I really was) but that is a great way to push yourself just that extra little bit. This again is something my new friend told me - all the early sets and the normal reps are great, but to make genuine progress at maximum level it is those two 'one last reps' which are the difference between great gains and AMAZING gains.
Foodwise again wasn't a problem, my handy chef at work kindly cooked me an eggwhite omelet, I had a shake in the morning right after the workout and then the chef made me a tuna-pasta salad for lunch. This afternoon I am due another bar (quite soon) so think I'll try a new myoplex lite flavour. This evening I am going to go for another sweet potato or yam but this time with a nice piece of chicken and spinach again. Fortunately I adore spinach so I can eat that all the time haha.
Ordered myself a camcorder online today and I'm going to start making a video diary - probably not for public release (eek!) but certainly something so I can watch myself talking about the journey.
Wife isn't home until friday, I do hate being apart during the week, but in fairness it does give me the opportunity to really smash this challenge without any distractions or temptations (I mean food you naughty people!) ;)
Looking on youtube for some better motivational/iron pumping music - my collection of bowie on my ipod just isn't cutting it!
Good luck all for today, remember, if you are offered something crap there isn't any temptation. It's just crap and you are in control. Just say no.
Please let me know how you're all getting along.
It's so nice to see so many people starting the same time! It's so great knowing we don't have to go it alone.
So, day 4 or day 3 w/ workouts. Yesterday I ran on the treadmill and found out I am crazy out shape. I defiantly hit the 10 mark. Good and bad (lack of real effort to get there). Then I was suppose to have some appointments that were cancelled and I ended up not cancelling the babysitter. So I decided to take the dogs for a much needed hike. They don't get out as much now the two little ones are here. So I thought a little hike won't hurt after all it's just walking right..... Wrong. Ughh I did a 5.5 mile loop that I use to run (sad) pre kids. I tend to forget how much elevation gain there can be here. So that kicked my butt. But the dogs were happy. I did OK with eating. Getting five meals in not six yet. Dinner doesn't always happen on schedule.
My arms are wicked sore from mondays workout. I thought I remembered seeing that your not suppose to work out sore muscles. If so what do i do tomorrow? I would say my triceps are the most sore. Trying like hell to get rid of the bat wings.
I also need to take pictures today. I have been avoiding it. But, I don't want to make any more progress without doing so.
So Origination you asked about goals-
1. Reduce body fat -(scale in am says 31.5% and at night 28.5%) anyone know which is more accurate?
2. Lose weight-20lbs would be great but will see how clothes fit and such
3. Mental clarity and increase energy
4. Find my libedo agian- I can't stand the way i look-so not feeling sexy!
That's the basic ones-
I like the statement that we are in control. I needed that today. Thanks Mr. O. :)
Just a thought not crazy about it but it might be the little extra motivation I need somedays. Anyone want to share before and after 4 or 6 weeks photos. If I know someone here is going to see them maybe I will work a little harded. Thoughts?
Heya mtn, I'm sure you're no more out of shape than most of the rest of us. I know I'm rubbish.
Let's see. You made quite a few points in your last post lol...
Ok so... get six meals in, and get loads of water in. This is what the programme calls for and I suggest strongly that we all stop making excuses and damn well do it.
If your arms are sore from monday's workout... it means you worked hard! Get plenty of sleep, that is the best recovery that any bodybuilder can hope for!
Warm the triceps up then try another muscle.. Maybe go back to the triceps? I'm not an expert but I figure common sense will help here...
Let's see about goals...
1. Ignore whichever is most/least accurate. Take the worst result and deal with it as if that were 100% accurate. You may end up with a happy surprise :-D
2. Understand what you're saying - far more about size than weight.
3. I think you have already started with that...
4. Should i give you my email address now or later? ;) J/k - you'll be fine, I feel the same quite a lot actually, although I would never admit that to anyone I know IRL....
Pleased that you were happy about my statement - you know it is absolutely true, I will try to continue and give us all an 'origination thought for the day' perhaps. We'll see.
Photoswise, I'll share regular snaps also, if people are interested - but I cannot show my face for various work related reasons...
Great to hear from you in general tho mtn. I think you might just well be a keeper in this programme. Let's do this.
Hi guys! Hope everyone is having a great Day 4! I did my cardio yesterday and knocked it out of the park! My UBWO could use some work, I think I need some heavier weights for sure. Foodwise - been doing pretty well! My success is owed to the fact I love to cook so I prepared my meals on Sunday for the week. I grilled about 2 lbs of chicken breast which has worked out well. I throw some strips in a spinach tortilla along with some reduced fat parm cheese, WOW. I had hubby take body fat percentage last night with calipers (ouch) and came up with 32.5%, which officially makes me obese. Don't like it. All the more reason to do this! Here are my goals:
1. Reduce body fat percentage from 32.5% to 22%. (baby steps)
2. Weighed in at 170.7 on Day 1. (I can't believe I just shared that). So my goal is to loose 45.7 lbs.
3. Snatch my self esteem back and keep it. I seem to religously fail or quit at everything I do, NOT THIS TIME.
4. In a size 10/12 (really more of a 12) and my goal is a 6.
So glad to see everyone on here. I have jumped on this forum when I hit a low point and reading how motivated everyone is kicks my butt right back where it needs to be.
Hey kcaldaro - glad that you're feeling motivated. Sounds like you did well on cardio.
I did ok but feeling quite drained I have to say, not a 10 for sure, but I did push it a few times, got close but energy levels just not up to it.
I had decent food - usual suspects of beans for breakfast and tuna pasta for lunch, followed with a steak for dinner. Managed the shakes and bar but they're getting harder - my body has yet to adjust to them so I'm getting err 'the runs' quite badly. Ouch. I knew this would probably happen but really dislike it.
Feeling a little down this evening, mainly because my arms are so sore from yesterday's UBWO. I did push it and I know it's worth it but it bloody well hurts. Doused myself in 'deep heat' and hoping they will ease a little tomorrow. Pulling my suit jacket on today was painful every time. Got my LBWO tomorrow, can't lose mobility so won't be able to push it as much as UB. WIll do well but need to warm them up a bit before I go nuts.
Can't state this enough - I have sore arms, shoulders, etc. Ow. lol.
Hope everyone else is getting on ok. Pushing through these first few days will be the key to our success. Let's not fail just because of a little soreness!
So pedalon I'm waiting to hear how it's going for you. You and I sound like we face similar challenges. You just can't explain to those wo kids how your life really isn't yours anymore. Which works fine until you try and do something like this. You can plan all you want but if they have to always come first. Especially at 9months and 21/2 years old. So I'm not making excuses I'm dealing with reality.Add to that a husband that has to be on-call 24-7 and works long hours and I work. Knowing that I may fall because life is so flipping uncontrollable and unpredictable is what I need to accept. So that when it happens I can get back on track instead of hating myself and giving up. Not to say those wo kids don't have struggles too, just trust me I didn't have kids until I was 35 and life was so much easier. I feel totally overwhelmed most days. Which is why I am going to do this. After reading the success stories everyone states how they able to handle every facet of their life better.
Mr. O funny on the e-mail. ;) and the ole I'd show you my face but I'd have to kill ya. J/K. Anyway i'm so glad you said your energy is low b/c last night I was so crazy exhausted. I passed out giving my littlest one a bottle and my husband had to come down and wake me up to come to bed. Today is going much better not that I got any more sleep than usual. I told him he was on duty last night, only to have the little one not want to go back to sleep for him. So I was up anyway. He tried though. As far as the peeing out your butt, more yogurt! Yikes don't think that should be happening. A snack in the BFL cookbook is as simple as an apple and lowfat cheese. You don't have to do the bars all the time. Also the unsweetened greek yogurt is now a go for a snack too. Maybe back off a little on the bars and shakes until things settle down. Having diarrhea will defiantly drain your energy. Just my thoughts. Great job on working the arms to the max! I know what you mean about putting thins on-try hooking a bra behind your back! I had to do the old lady trick of hooking it in the front and turning it around to get mine on.
So ran on treadmill today it went good even w/ the 2 yr old waking up and coming into the room on my last two minutes. He hasn't seen me running on the treadmill and was more than a little perplexed. So, I hardly could talk then-just told him to sit down. He loved walking on it after I was done.
My husbands birthday is today and I baked a cake for him-hoping I can refrain from eating with him. At least I work tomorrow and wont be in the house all day with it!
Have a great Friday tomorrow everyone!!!
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