Thanks don and yummy mommy.............. I need to shove the scale out the window...
I have one cup of coffee before any workout meaning cardio and weights.. I add 1 tbs coffee mate which eqauls 25 extra calories (fat free). and 1 tsp of splenda..
I would ditch the coffee mate...but let's move on...
one hr after cardio and right after workout with weights is when I eat.. i work out every morning around 7:30.
breakfast myoplex and water
May not be enough protein for you. I assume this is the myo lite (20c/20p)...possibly try a protein shake with more protein per serving and a fruit or small sweet potato or have 1 cup egg whites and a bowl of oatmeal (1/2 c dry measure)
mid morning 4 egg whites with ketchup and an orange and water
4 egg white may not be enough here either...and the ketchup!!! GOT TO GO!!
lunch chicken breast cooked with greens fat free dressing
looks good, again, I would skip this dressing and make my own olive oil and vinegar with spices
mid day 3/4 cup of lowfat cottage ch and a lowfat yogourt.. (dannon)
best to go for NON fat, cottage cheese is a better choice than the yogurt but an even better meal could be non fat greek yogurt with berries and a bit of sweetener...yummmmmmm
dinner: big meal.. chicken, fish or turkey with green beans or asparagus, spinich and a starch,, sometimes its a sweet potato. reg potato baked or no yolks noodles..
Sometimes it helps to take the starch out here and just have protein and veggies (2 kinds)
before bed: I have been starving.. I usually eat cottage ch and yogourt again but because of the scales i have been cutting out my carb before bed and just eating a protien...
cottage cheese and veggies or greek yogurt and veggies is a better choice...
last sunday for free day,, i did have pizza, chicken wings and duncan donuts 2 but it was my free day and the rest of the day meals were timed out and even had myoplex.... so with all that said oh and I dont add anything to my potatoes or noodles..
I would focus on the 6 days during the week first....
anyhow.. should I cut out my coffe mate,,, make my meals a bit bigger? someone once said that hydroxy cut works with this program.. maybe I am just impatient and it's effecting my results..
See my opinions above...but for sure don't waste your $ on the diet pills...THEY DO NOT WORK!! Patience and consistency work!
questiion? I was told that we should not eat starch carbs after lunch... such as wheat bread or pasta or potato? so I have been trying to eat more greens..
I keep my last two meals starchy carb free so I have veggies with those meals but I find that works for me and is also what I am comfortable with. Does not mean it is for everyone...all I can recommend here is to experiment.
yikes.. I have lost inches around my waist and I can see my collar bones and shape in my upper half but my hindend in my jeans is not loosening.. I think that's my issue.. my bottom half is staying the same and the scale is not budging so i am discouraged... so if somone wants to give me an exact menue for next week,, I can give it a try or just keep doing what I am doing and see if results pull thru.
See my recommendations above. I am sorry this is a bit rushed but I am on my way out. Hopefully it is some food for thought though...
sorry this post is so long.. maybe I should cut out ketchup on my eggs and any other bit of toppings that my contain extra sugars......
First off your post is not too long, I am going to agree strongly here to really take a note of what you are eating read labels and that's what I meant by being "honest"... ask yourself if the item is really part of the plan and if it is necessary or just extra...
For your meals start with a protein (20-30g...got to play with this), then add your carb (ab 20g too) and add veggies to two meals...make sure you are getting some good fats (olive oil, flax seed) and go from there. KISS Principle-- keep it simple...
Hope this helps and I will be back...keep asking!!
And be patient most of all... you ARE getting results... and ones that you are achieving through a plan you can stick with. Don't be in a rush cuz those results will not be able to be maintained.
OH and drink TONS of water!!
And where are the good fats??
Ok i'm propably the last person to give nutritional advise in here, so if anyone contradicts what i say go with ther input. O.K.?
Id say lose the coffee before the workout, have 2 galsses of water instead.
definately lose the coffee mate. use that on free days only .
i read a long long time ago that a teaspoon of ketchup was the same as a teaspoon of sugar, dont know if thats true/relevent/accurate so check that out.
Dinner, dont have a big meal rather have all 6 meals being the same size.
CC and youghurt before bed is fine.
look at how much protein and carbs you having, rough guide for protein is take your weight in pounds and divide by 6 ( dividing by 6 for 6 meals a day divide by 5 for 5 meals a day, so lets say 180 pounds, yes i know thats not you, 180 pounds dived by 6 would mean 30 G of protein per meal, carbs should be around the same, a little less i think.
Your free days seems fine, you not having an all out binge or a 24 hour eating party.
Sooooooo, remember that there are some really clever folks in here, i know yummy debs is spot on with nutrition, Mo, Legs , Laurie, all those ladies know heaps so please take anyone's advise over mine.
thats my 2 cents worth.
Oh yeah you right, toss the scale out and look at it again last day of the challenge. looking at it at all in the last 3 weeks isn't going to motivate you, even if it goes down because then the head games start, with well maybe i'll be up again tomorrow, or well that was just some water weight. If you losing inches you doing great. And if the stupid f*^&%^g thing goes up then that just demotivates you even though you fitting in your clothes better.
So here is a tip. next week start all your workouts with more weight / resistance. just add 20% onto the start weight, then keep on increasing like you normally would. Punish yourself in the gym. Push harder, give it everything you have for the last 3 weeks. you have the finish line in sight, you sooooo close, push like there is no tomorrow, follow the nutritional advise you will get and you going t nail this.
You can scream, yell, swear, shout, cry, whimper, grunt, bleed, puke, fart and pass out. JUST DON’T QUIT!!!
ahh i was posting same time as yummy debs.
See i told you she knows her stuff.
I would have never thought about the ketchup... maybe salsa would be better... anyhow I will switch some things up a bit and do a bit more protien.. yes I am doing the myoplex lite drinks.. I love them but maybe I could add a few egg whites or chicken breast with it.. I do drink one 20 oz glass of water before workouts along with my coffee and then water with my while working ut..
yes I guess maybe it's just the tiny little things like the ketchup and the creamer that make a big difference..
I do oatmeal with blueberries (same measurements as you said) love it with my egg whites..
I make protien pancakes with sugar free syrup but then again maybe 3 pancakes aren't enught.. I think I do need more food but less carbs and sugars..
ok.. well I have 3 weeks left for this particular challenge.. after this I plan to take a week or two break and come back.. so I am gonna monitor what goes in my mouth.. thanks for being honest.. sometimes you have to hear it from someone else so you can't justify ie,, the ketchup and extra's..
lol.. I will keep you posted.. I promise to do the changes and weight myslef at the end of week 10. in the meantime I am hangin on to that knot at the end of my rope..
sore from top to bottom so I know I am doing something right..
thanks again.. talk soon..
you guys rock!!!!!!!!!
Good evening, all!
Today I haven't put anything in my mouth that is unauthorized!!! Woop!!! I feel so much better too. I have to say I was dreading cardio today. In fact, I thought about not doing it. Well, I got some encouragement from a friend who started her BFL journey this week. I got on and ran. 2.51 in 20minutes. One of my best runs this challenge. Thanks, Julia!!! (That's her name, BTW, should she pop in on the coffee crew here in a day or two.)
Jnash--that scale. Hmmm...I despise that thing. I know changes have been made in body comp, but it just won't move much. I really, really do NOT like the scale! I want to be back where I was before I had my kids. I'm 4 lbs away. That's about where I stay. Arrghh! Am I too unrealistic??? I get where you're coming from.
My sister in law and her family were here this week. So great to see her. So proud of her 55lb weight loss...by dietary changes (eating clean) and exercise!!!! Who would've thought??? (yes, sarcasm) No gimmicks for her...just hard work and dedication. I love that lady!
YumMom--I don't know when I'm going to take on burpee fusion again. Oy! I'm still feeling it! Her workouts are awesome though. Different and new.
Thanks, Dana, for the post last night. You helped me through Challenge 1. Thanks again!
Good night all!
"YumMom--I don't know when I'm going to take on burpee fusion again. Oy! I'm still feeling it! Her workouts are awesome though. Different and new."
LOL, the last time I did the workout similar to that one was at the end of February...so I am ready... I think...
LOL, I am excited to see how i do for time AND how I recover this time...I felt it last time for a week after!
And YES I love her workouts too!
Jen, I am so happy you "heard" me. Sometimes such small changes can make all the difference... I was having cream in my coffee....changed to skim milk. At first-YUCK, but I am fine with it now. I also moved all my fats away from my workouts...again something that is debated...but it is an experiment that I tried that seems to work for me and I got used to not having the PB in my oats. I found a way that I could do my cardio in the am on an empty stomach. Again, not necessity yet something I had to try to see if I could spark some change. I have made some small changes that made all the difference.
Also remember that if you do not have much to lose don't expect huge scale changes. Just measure with a tape measure. The scale really does not tell an accurate story and can be devastating to our egos and motivation.
Eyes straight ahead!!
Oh, and I have to agree 100% with Don that there should be 6 meals similar in size and evenly spaced. Try not to have a "big" dinner...should be tapering off by that time of the day...
Yeah its Friday,
Wow - sounds like some good advice there, made me rethink my food, maybe I need to do a little reevaluating myself. I have been eating the yamcakes for breakfast, wow those things are so darn good, I needed a change from the eggs, but I was eating ketchup on my eggs as well, so something to think about. I also put little creamer in my coffee but usually put a little coffeemate and almond milk. But I would love to just ax the coffee but having a bit of a time with that. One thing I love about this forum, so much useful information.
Ok, I have been feeling really under the weather this week. Thought it was allergies but taking allergies meds didn't help one bit so now switch to more of cold medicine, see how that works, but for the first time in the last three night slept good. Now tell me how you can do HIIT when you can hardly breath not working out. Well I did my interval training but wasn't able to speak, breath or anything. Not my best workout but got it done, Just done being sick, my plan was to really start hitting it hard and not backing down until challenge was over but hard to do when you feel like crap. So cold/sinus/allergies whatever you are please go away!!!!
In the mean time just going to keep pushing threw!! Imust stay accountable and a little stuffy nose is not going to get in my way, might not be on the top of my game but not throwing in the towel either!!!
I hope everyone is have a great week. My motivation as far as being sick part is right up there again. I know thru this whole process everyone motivation goes up and down, but really feeling on my game minus the sickness.
Come on Crew lets hit these last couple of weeks like we mean it!!! We are all stronger than we even realize, so lets get r done!!!!!
"If you mind can conceive, you can achieve it
MAN I FEEL GOOD!
Great workout in the gym with Don's voice reminding me to give it 110%. I'm a shakey mess! A week away from working out seems like forever for me. My head goes MIA fast when I am not focused. I matched what I lifted a week ago and paid attention to the mirrors. Even did the burpees in between lateral raises and a few push-ups. Tried to remember every little reason why I need to continue on this challenge for LIFE. I so dont want to go back to being squishy. :)
Great advice to Jen too. Have you thrown away your scale yet?!
Oh, that is one thing I did want to say that I forgot. I think we all need to throw away that darn scale. It is a liar and it can so play mind games with you. I haven't lost one pound on this challenge but I know I have lost inches and look different. So I totally agree toss those darn lying things!!! lol
Morning Coffee Crew,
Well my 12 week is almost over. I'm happy with my results for this Challenge, but, I won't reach my goal, not in this12 weeks at least.~ I'm definately gonna keep going until I do. I'm not going to stop once I reach my goal. I'm just sayin ~ I think this 12 week challenge Opened my eyes to a really new life for me, I have so many new friends now that I want to keep in touch with and maybe someday meet you all, I have been hearing that Bill has a 16 week plan. Now doing Bill's16 week plan is more realistic for total transformation. Now that sounds like how long it would take me to get to my goal. Don't get me wrong...I'm definately not the same person that started this 12 weeks ago!!!!! This is my last LBWO for this Challenge, had my last UBWO on Wednesday. I have been working it very hard this week. and hoping to get my last lb off before I post my Stats up on the first of next week. Thank you all for your support and seeing me through this Challenge~you guys are the besties people I know..xoxox I can almost see that finish line for C3W12D82......
Whey to go Anne! So proud of you girl!!
Pretty soon the challenges will all run together and you wont want to see an end, or a finish. The transformations become addicting. A big part, a HUGE part of many peoples success is realizing your own potential and never giving up on those goals. I see great things ahead for you lady!
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