Ag12 - Thanks for the input & feedback...Finished up my cardio this evening at 6:30 instead of 10:00! PROGRESS! Ha!
Bran flakes are just Kroger brand plain bran flakes...whole grain wheat...no raisins...5g sugar in serving.
AdvantEDGE Carb Control Shakes are an EAS product...17g protein, 3g carbs, 110 calories.
I also use whey protein powder to make my own shakes sometimes, too...mix w/ either water or skim milk...sometimes put some low fat vanilla yogurt in it, too.
Had ground turkey on whole wheat tortilla tonight for supper.
Sound pretty good so far?
Will probably get rid of the protein bars...will check label to see what they've got in them...probably too much sugar & fat. It's just so convenient to use them.
Will talk again soon....
Journey strong, bro!
Hey guys. On track with the workouts and about 80% compliant on nutrition. I've been doing alot of landscaping projects this week and very active otherwise. I hope that works in my favor by canceling out some of the pepsi I've been drinking in the evening when I settle down to relax. That stuff is my weakness!
BFLAndy, keep going man. Try to get the nutrition to 100%, if you can. I know it is hard to do, but that is what will be the difference between good and great results, in my opinion. Pepsi, huh? What state are you in? I've heard the northern states are more Pepsi fans and we down here in the South are Coke and Dr. Pepper fans. I can tell you my friends and relatives all drink Coke and Coke products more than Pepsi. There are some major Pepsi fans here, too, but it seems like Coke is drank more. I rarely drink sodas, but if I do it's on my free day (of course)!
Preacher_Fireman, how's it going man? I have to make up a cardio workout tonight, but the week is going okay for me. My wife packed me several good, protein-rich meals today so I'm good to go. Eating has been pretty good, I think. Mainly sticking to my regulars. I had a small bowl of Grape Nuts and some eggs this morning so far. How about you? One question - do you drink coffee and are you drinking it during the 12 weeks? I usually have one cup a day with a few packets of Splenda in it and a little powder creamer. I have a feeling I shouldn't be having the creamer, but I know Splenda is used on some of the BFL meals/snacks. What are you thoughts and routines on coffee?
I'm going to have to get some of those AdvantEDGE Carb Control shakes, I guess. Sounds like a pretty good protein versus carbs ratio. Thanks for the info. Yeah, those meals you had yesterday sound pretty good. I think some protein bars are fine, but some are not. Just watch those labels. Sometimes you just have to grab a bar if you're in a rush or in a place where you cannot keep meals cool or warm them up. They are definitely better than swinging by fast food joints!
Talk to you soon.
BFLAndy, great to see you on here w/ us! Stay after it! As a pastor, you know what the Bible says about resisting temptation, so employ some "divine intervention" in your battle against those Pepsi & chip temptations! Ha!
Ag12, I'm doing good. Got my lower body in yesterday. Cardio today sometime. The Mississippi heat & humidity is making those sessions pretty tough, even if they're at night. But I'm going to press on!
Meals have been pretty consistent. Good yesterday, except for lunch. Had to conduct a funeral yesterday, & in the good Southern tradition, there was a meal at the church prepared by some of the best cooks in the church! So, to keep from hurting anyone's feelings (Yeah, right!), I felt the need to imbibe on a dessert (or two - Ha!). But stayed clean the remainder of the day & will do so today.
Coffee - good question! I'm a HUGE coffee drinker. Always drink it black so there's no calories to worry about. I try to drink lots of water, too. So, I don't THINK it's a problem, but would like to hear some feedback on this. May start another thread on the forum to see what others have to say.
Thanks for the constant encouragement & accountability! I really enjoy it, & it's really helping me stay on track!
Journey strong, brothers!
Man, I agree about those potlucks. They are the hardest to stay good around! :) I usually try to have a small sampling of some of the dishes, so that I can enjoy the tastes, but not overdo it. I'm also trying to set an example for my people, as one of the previous pastors had a Pepsi addiction too and was quite a glutton. He got up to close to 400 lbs at one point in his ministry. I would probably too if I didn't exercise and employ some self-control because the food is really really good around here.
Got my cardio in around 6:30 this evening...Mississippi humidity was high, but temps were bearable due to a rainstorm that came through. Temps were in mid-70's, but humidity way up. Typical Ms weather!
Eating has been good today. Trying to stay focused!
Ughh, that's why I live up here in the great white north. :) low humidity. I was born and raised down in Oklahoma so I know all about that humidity. So thick you take a shower, go outside for a minute, come inside and feel like you need to take another shower.
I had a great HIIT this morning. Felt so good to get that blood pumping. My official start date was the 29th of May, but with this past week being a bust I thought about starting fresh today, but I said, "no, I'll just chalk it up to what it was and keep going!" No start-overs! So, today was W2D1 for me. It also lets me get this challenge finished by Aug 20th which is the start of my first modular of my MDiv program I start this fall. I'm doing an MDiv through Nazarene Theological Seminary in KC by extension, but have to go down for 1 wk per semester for modulars. I have dedicated this challenge to getting in the best shape I can for starting that masters program. It also ensures that I can enter a 2nd challenge this year since the deadline for starting a final challenge this year is Aug. 26th.
Good morning brothers. Glad to hear you're both doing pretty well with your workouts. Mine are going okay, too. Cardio has been pretty hard in this heat and humidity, now that you both mention it! It's not making the workouts too fun, that's for sure, but at least they are hard and I feel like I'm getting in some good ones. Preacher_Fireman, are you doing the cardio as outlined in the book? Same question for you BFLAndy. I know many others tweak certain phases of the program and a lot of times it's the cardio part that they change. Just wondering!
Hope you're both getting in a good breakfast and mid-morning snack. I'm having a shake for breakfast since that's about all I had time for this morning. I have a lot to do at the office, so I better go for now. I'll try to post again later and hope to hear from you guys soon, too. Happy Friday!
Good morning Ag12! My cardio is the suggested 20-minute BFL Aerobics Solution plan. Running in my subdivision to do this.
Just finished a bowl of oatmeal & some Eggbeaters for b'fast. Will do a shake in a couple of hours, then hit upper body hard at noon, followed by post-workout shake.
Hope y'all are doing well...Journey strong, brothers!
Just finished a good upper body workout! Followed that w/ a protein shake. On track so far today!
How about everyone else?
Same here. I am following by the book and keeping it simple. I have promised myself that I will not make any "tweaks" to the program and will just trust it. The only addition I have done though is on my weight training days to do 30 minutes of walking in the morning. I prefer to get my day started always with some cardio and then do my weights in the evening. So, on MWF I do 30 minutes of moderate cardio with weights in the evening and then T/Th/S I do BFL HIIT and Abs.
Weighed in this morning and having been on track for a day I was down 3.2 lbs. :)
Got a great UBWO in this evening, even on top of a very busy day today. Woke up, did cardio, then hurried over to the church to install some window wells with one of the guys, then drove to the county office 30 miles away and renewed tags on a vehicle, then back home, met another guy at the church to move dirt up against the building and grade the area around it, then came home ate dinner, went to our farmers market from 6-8, then home and did UBWO. Just finished eating my cottage cheese and ready for bed. :)
Keep it up Andy! Sounds like you're doing great!
Gonna be a busy day today, so I just finished my cardio this morning while the temps were still decent (mid-70's). Humidity pretty high, but not too bad.
Man! 2.5 hours of mowing this afternoon with a push mower (not self-propelled)! I mowed the church and parsonage property. Whew! I'm spent. That's got to be worth a couple thousand burned cals! :)
What's up guys???
Just checking in to see how everyone's weekend went. I had a free day on Sunday. Bible School for the kids started Sunday evening, so there was food everywhere! Ha! Gonna be challenging this week as we have Bible School each night through Thu, then a men's cookout on Friday night.
Got my lower body workout in today at lunch. And so far today, my eating has been good...protein shake for b'fast, protein bar for mid-morning snack, protein shake post-workout...
Hey Preacher_Fireman - sorry I haven't posted on this thread in a few days. I have had a pretty busy past few days. I did miss some workouts, but made them up, for the most part. I think I missed one last week (upperbody) that I was just not able to get back to the gym to make up. It was my daughter's birthday and birthday party and all the work that goes in with it that got me off track a bit. Food-wise, I am staying pretty decent. Not too much straying off the original BFL book food list so far. I did have some birthday cake a small thing of ice cream at my daughter's birthday party, but that is just something that could not be avoided.
So far so good for me today. It's cardio day (night, probably) for me. How about you?
Have any good recipes that are working well for you and that you really enjoy? If so, please share!
Ditto on all the above to you, too, BFLAndy.
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