Oh... almost forgot... I also train first thing in the morning, and have a myoplex shake right after weight training (as the packet says take within 30 mins after workout to get the best result) and I count this as my first meal.
After cardio I wait one hour, then have my omelette as above.
My free day consists of: Banana bread and coffee for breakfast, a lean chicken burger for lunch (and another coffee), then dinner can be some thai or steak and vegies. I also might have a small dessert, and once or twice I have gone out and had a little bit to drink (wine or vodka and soda). I really dont go overboard on my free day (from what I have heard other people do who have achieved amazing results).
Marian, Hope this helps... just my 2 cents... =)
Meal 1: One whole egg, 3 whites,(How much do you weigh?? Right here you have just 16.5g protein-I weigh 150, I use 2 whole eggs and 4 whites-you should be consuming 1g of protein per # of body wt during the day, so I should have 150g of protein which is roughly 25g per meal...) 1 tbs skim milk(get rid of the milk) (mixed to make an omelette), some onion and tomato mixed in. Plus once or twice a week 5gms of low fat cheese(get rid of the cheese) (30 kcal worth). One piece of Kamut bread (this is a wholegrain bread) or one slice of spelt & rye bread. This one slice is about 17g carbs which is why I only have one. I do also have a cup of coffee occasionally with 1 tbsp milk (find something else maybe besides the milk)(I count this as the rest of my carb intake)
Meal 2: Either myoplex lite – or small can of tuna (120g) in low fat oil (find the tuna in WATER-stay away from the oil)(2g fat per can) counted this as my fat portion for the day (as aren’t we allowed 1 tbsp of olive oil a day?) Mix tuna in with serve of brown rice. I also have a coffee with 2tbs of skim milk.(You know what I'm going to say...) I count this into my carbs.
Meal 3: Stir fry with either chicken breast or fish (approx 150g), I cook with olive oil spray. I then cook up a huge batch of asian vegetables – gai larn, onion, capsicum, mushrooms, bean sprouts. I use a little bit of sesame oil to flavour (get rid of the oil...this may be the culprit)(again count this as part of my oil portion for the day). I then add chilli, some soy sauce or stock to flavour also.(eliminate the soy sauce just for 3 wks and see what happens, find another seasoning you could use...)
Meal 4: Myoplex or tuna and brown rice as above (I alternate M1 and M4). (Again, get rid of the oily tuna!)
Meal 5: Same as meal 3 (as I make double).
Meal 6: Myoplex lite before I go to bed. (Try cottage cheese and yogurt of apple before bed. the casein protein in the cc breaks down slower and feeds the muscles more efficiently)
The little extras I added like seasoning, bit of low fat cheese (seriously like 5gms!) I thought were authorised as Bill has it in the book in his sample menu. (Bill was already in tip top shape when he wrote this so it may have kind of been for maintenance...some bodies are different, HELL, all bodies are different and will react differently!)
How else do I flavour my meal? I would love to hear some suggestions, as I need flavour!!! (I use lemon pepper, kickin chicken (spicy), garlic herb, onion powder, minced onion, greek seasoning...go to the seasoning aisle and grab a couple jars of stuff and experiement)
I seriously thought the above menu was following the BFL plan, as I read the book thoroughly so knew I could have 1tbsp of fat (good fat as was listed like olive oil, sesame oil etc), and also I thought we could add in some low fat mayo or cheese occasionally. (I counted my fat in my fish oil and occasionally the tuna or salmon I ate during the week)
I would appreciate all your feedback, as I really want to make the most of my final 3 weeks (and hopefully drop some weight before my 40th!)
Marian-Are you willing to sacrifice these little things/tweaks in order to get where you want to be? If you want it bad enough, I think you will...I was a 10 week and beyond "story"; granted I lost 13# in 8 wks, but at the end of C1 and AR, I was down 25#...Hang in there lady!! Be STRONG and Keep the FAITH!!!
DebMO :0) Blessed to be a Blessing...
M- Please keep going! Don't be discouraged. If nothing else, you are eating healthy and exerciseing and that can't be bad right??
Now VERY quickly (will look more detailed later) with the meals:
Meal 1: One whole egg, 3 whites, 1 tbs skim milk (mixed to make an omelette), some onion and tomato mixed in. Plus once or twice a week 5gms of low fat cheese (30 kcal worth). One piece of Kamut bread (this is a wholegrain bread) or one slice of spelt & rye bread. This one slice is about 17g carbs which is why I only have one. I do also have a cup of coffee occasionally with 1 tbsp milk (I count this as the rest of my carb intake)
I would drop milk and cheese, if it's such a small amount ask yourself if it is needed (these things add up)
Meal 2: Either myoplex lite – or small can of tuna (120g) in low fat oil (2g fat per can) counted this as my fat portion for the day (as aren’t we allowed 1 tbsp of olive oil a day?) Mix tuna in with serve of brown rice. I also have a coffee with 2tbs of skim milk. I count this into my carbs.
OIL?!?!? NOOOOOOO, only use tuna in water if possible!! Extra fat that is not needed and no good for you! How much brown rice? Again, drop the milk (my opinion)
Meal 3: Stir fry with either chicken breast or fish (approx 150g), I cook with olive oil spray. I then cook up a huge batch of asian vegetables – gai larn, onion, capsicum, mushrooms, bean sprouts. I use a little bit of sesame oil to flavour (again count this as part of my oil portion for the day). I then add chilli, some soy sauce or stock to flavour also.
this looks great!
Meal 4: Myoplex or tuna and brown rice as above (I alternate M1 and M4).
see notes above
Meal 6: Myoplex lite before I go to bed.
The little extras I added like seasoning, bit of low fat cheese (seriously like 5gms!) I thought were authorised as Bill has it in the book in his sample menu.
the little extras can add up and from what I recall you are pretty slim already...so it will mean little things will make bigger differences now :)
How else do I flavour my meal? I would love to hear some suggestions, as I need flavour!!!
seasonings, seasonings, seasonings!!
I seriously thought the above menu was following the BFL plan, as I read the book thoroughly so knew I could have 1tbsp of fat (good fat as was listed like olive oil, sesame oil etc), and also I thought we could add in some low fat mayo or cheese occasionally.
Mayo is better left out. I have heard people using Greek yogurt in place of mayo and sour cream. THAT is a good option.
But most importantly, do not stress. It WILL come with time and patience. And stick with this crew. We are here to help and encourage.
Remind me again... do you do cardio in the am on an empty stomach?? May be something to try if you don't!!
Sooooo sorry, gotta run. I hear my rug rats upstairs freakin' but I will be back!!
Good Morning friends!!
Jimmieb - Aw - that is great news! So happy for you. :) **pat on back from me**
Mazjaz - you have some incredible advice from the Crew. I agree with all of it 100%. Watch those little things these last few weeks. I also wanted to ask - WHERE IS YOUR WATER??? Water is extrememly important with BFL. I drink 4L a day. Make that a goal of yours if you arent already doing so. Chin up, chest out - you are worth another 3 weeks lady. :)
OMG I had the bestest ever LBWO so far in the gym. I "did the rack" for hamstring deadlifts. (ya it starts at 30 and ends at 110# - but now I can say in my best boastful voice "I did the rack man") I havent done deadlifts for a long time, and by the time I decided to do them, my legs were already a mess from the leg press (sitting and laying) calve raises and extensions etc. I had just planned on going up to maybe 70# but then "THE TRAINER" walked in with his 3 clients. **game on** I kept going higher and higher (thank God the rack isnt too high to lift those suckers back into place) and was shaking by the time I was done. THEN I went on to the dumbbells to do some bench step ups ... I could only do 6!! I could have kissed the stinky bench I was so wiped and happy with my exhausted muscles. I wore shorts too, and I can SEE them working - the shape is there. I just need to lose some paper-towel still. It's taken forever ... but I think this gym is my ticket. YAY.
Let's keep this momentum going right through the weekend - a few great days in a row to keep us on top of our goals. We are worth it!!
DRINK YOUR WATER and eat clean and in the right portions ... fuel up that machine!
Happy Friday!! Real quick here, running late...Today is rest day for me, have been going full throttle since Sunday. 5K scheduled in the morning...90% chance of rain and freaking wintry mix! Oh well; last 5K was Dec. 31st so I will make the best of it.
This is the end of week 4...WHICH MEANS....MEASUREMENTS ARE DUE TO ME BY MONDAY MORNING....
I started my list and it's crazy long so don't make me come find you!!!
Did you all hear that Legs has signed up for the Burpee (Burp!) Challenge...Yay Legs! =) Way to go on the workout by the way...now do your 10 burpees to catch up! ;o)
Gotta run...Eat Clean, workout dirty, and drink your water!!
Have a Wicked AWESOME day, my Friends!! =)
I did 10 burps.
That's all you're getting.
True story ... Jim comes in the room - "whats that noise?" Ummm that was me doing BURPS for MO and the Crew. He just shook his head. He knows I'm a bit off because of you all. ;) He has ran 4 days in a row and his minute run time is improving already. It cool having your hubby workout - I peaked in as he did push-ups. Way cool :) He has to work the next 4 days ... leaves home at 4 in the morning and comes home maybe by 8 at night. I hope he doesnt lose what he has started. He's doing so well! Now I understand how Bryan, Ellen, Donald and Jenny feel.
Its Friday Crew,
Lets see where do I begin. First of all super excited two more workouts and 4 wks complete already - that is just awesome. I agree with everyone on this site, we are on fire people. Keep rocking those workouts.
Well did my bike yesterday instead of treadmill, that darn knee was killing me yesterday, feeling better today though so I am thinking about running a 5K on the treadmill either Sat or Sun. Just need to see what that time is again since the last one. My sister ran on the treadmill though, of course and killed her previous time. I think she said she did 1.77 - Man she sure isn't making this easy for me now is she?? Silly girl
Legs - Glad you are loving the gym, keep it up girl.
ok, I get that Orrin has to do this for Orrin, but can I just say for the record that I sure am going to miss him!! I hope you are leaking Orrin!!!
StephanieH and Krisit - Where have you been????
Everyone else have a great weekend. Suppose to rain here all weekend i guess it beat snow!!!
"If you mind can conceive, you can achieve it
Mazjaz - "Nothing tastes as good as being fit feels"
Tony Chachere's Creole Seasoning is my favorite and pretty much all I use
“"Success is the sum of small efforts, repeated day in and day out..." - Robert J. Collier”
I gained big (4.8lbs Friday to Monday) on "Free day" this week and it did not come off until I had the follow crazy 24hrs:
6:45pm - 7:45pm Spin Class (first one in 5 weeks so I really felt it)
8pm - 9pm Yoga (I started going on 11-10-10 and have made it 11 out of the past 16 weeks)
Sleep 9:45pm till 4:45am
5:05am - 5:25am BFL HIIT (2.19mi)
6am leave for work
6pm - 6:30pm 5K in 30:56 (all hills) with my new running buddy. Avg slope 1.9% max slope 15.2%
I slept in till 6:30am today and my energy levels are SKY HIGH!
I use the same seasoning as well as the Greek stuff.
Real quick, this was posted by one of my sites on facebook...is about choices...
"Bad choices: people make ‘em in the gym. The wrong weight on the bar, the wrong pace, the wrong intensity. Choose any of these options and you might end up with a sore back, an inadequate workout, or you might be barely crawling your way through the end of a long metcon because you raced out of the gates too fast.
People make bad choices in life too. The wrong job, a bad crowd of friends, the bottle over their partner, the cool sneakers and Lulus instead of health insurance. We know how these things end. We’ve seen the results.
I’m not here to tell you that bad choices are okay. If you want to live a productive, fulfilled life of joy and CrossFit, then you need to make good choices for you and your life.
But will you make bad choices along the way? Yup. We all do. What’s critical is that you can recognize the bad choices and not make them again.
So take a look at what you’re doing in the gym today. Take a look at what you’re doing in your life today. Think about it. Really think about what you’re doing. Are you making the right choices? Or are you just getting by? And, more importantly, are your choices taking you nearer or farther away from your dreams and your goals?"
Ok, confession time, I almost blew off my LBWO for a pedicure, then I came to my senses! LBWO and 4 burpess done! And yesterday while I was making a snack for my kids I mindlessly put 2-3 Frito's in my mouth so I did an extra 15 burpees!! Man I've got to get rid of that horrible habit, or I'm going to be in a constant state of upper body DOMS from all these freakin pushups!
Long run and measurements this weekend, bring it! :-)
Tisha :-) “Running won't kill you, you'll pass out first!"
TGIF here!!!!!! Off on Friday, so I tend to let my morning slip away and then can't get my workout done. Not today. Didn't get down there at 5:30-6 am , but did come home right after my hair appt, put the TOT down for his nap and HIT the home gym hard. UBWO done. Can barely move my arms. Expect some serious DOMS tomorrow.
Jessica - thanks for your advice. I moved off my 20 lb dumbells to my marcy home gym to do my shoulders, back, chest, and tricepts. Holy crap, hit 10's. Still used dumbbells for curls. Still did fab.
Did find that I have to drop down a lot to do flyes. Still hit 10, but I was concerned about the significant drop in weight. Same with lateral raises. Comments anyone???
Getting water down, clean food today, sucky weather, excited just reading posts. Totally motivated. At least a couple of papertowels are gone. Muffintop over jeans almost gone. Yeah! Didnt expect that yet.
Have a great day everyone. Stay on track. You are in control :)
just a quick one, i'm on my way to do cardio, one of yummy debs torture routines.
Marian, make those changes TODAY. PLEASE!!!!
I upped my protein at breakfast EXACTLY LIKE MO SAID YOU MUST DO, i started on Tuesday, i have dropped 1.5kg in 4 days, rest of food intake and workout have been pretty much the same.
Up the protein, you NOT feeding the muscle, you need to eat more not less. stick with the suggestions that Yummy debs and Mo have given you for the next 2 weeks and you will be a dress size down.
you body is ready, you have worked it, just not fed it right. feed the muscle, burn the fat.
You going to nail it, promise me that you will BLINDLY FOLLOW THE ADVISE GIVEN HERE FOR 3 WEEKS. Lets be honest, you not feeling like what you were doing is working, not so???? ok, so then nothing to loose by following Mo and Yummy debs adise for the next 3 weeks! :-) IT WILL WORK!!!!
Tisha, i just had to laugh, i got a picture of a hulk like woman with these huge pecs, shoulders and mega big ripped arms popping some frito's in her mouth then dropping to churn out a bunch of burpee's in my head now. Great disapline to do that though, and it shows how much we all nibble without even thinking, pop in a crisp here or a small nibble there.
Thanks for posting that, making me think i must watch myself more carefully.
Ok stalled enough, me, the gym and yummy debs laughing at my pain for the next 30 min....
You can scream, yell, swear, shout, cry, whimper, grunt, bleed, puke, fart or pass out. JUST DON’T QUIT!!!
LOL!!! Donald you are too funny!
BTW, had a great UBWO this week. Gonna be changing it up a bit next week...
So I did my weight and measurements today for Coach...
I don't have a ton to lose so no one should be discouraged by these changes, I'm not. I am pretty happy with the change as it is CHANGE and change in the right direction! As well, I will be honest and tell you all I have enjoyed my free days, nothing crazy, but definitely got a mental break from the rest of the six days of eating ;). SO... with all this said...
-I am down a pound ( better than up :) )
-and down some increments of inches (0.25" here, 0.50" there...) in the areas where it counts ;) (waist, hips, legs etc, chest too, but that is ok, hopefully it came off my back!)
So my plan from here forward for the next 4 weeks, is to change up that HIIT to be more cardio intervals and less using body weight and muscle movement so my muscles have time to rest between weight training.
I think I have to increase my protein a bit over the day so I will take a closer look at that too. In addition I will look into some muscle recovery products as I think I would benefit greatly from those too...
That is all for now!!
Have a great day everyone!
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