NEWBIES - QUICK CHECK LIST!
Newbies: By – Catrina-BFLDanGRus-Cat!!!!! for this:
A "HELP LIST FOR YOU"!!!
#1. Most Important: READ THE ORIGINAL BFL BOOK..(and follow it)
#2. PLAN, PLAN, PLAN
#3. Eat 6 (not 5, not 4, but 6).. well portioned, appropriately spaced out meals (every 2-3 hours).
#4. A meal: Includes a portion of carbs, a portion of proteins, and a portion of veggies w/at least 2 meals. Use the authorized foods list in the original book for the best results.
#5. Carbs: a portion is the size of YOUR fist.
#6. Proteins: a portion is the size and thickness of your palm (hand minus the fingers).
#7. Veggies: a portion will fit into your cupped hand. Always refer to the "List in the book - some "veggies" are considered "carbs" in the BFL eating plan ie: corn, starches like potatoes, pumpkin, carrots etc
#8. Water: Drink 10-12 cups (at least 80 oz) of water per day.
#9. Pics:Take before pics (front view, side view, back view). Women, best if you can wear a 2 piece swim suit. Men, you can wear shorts (no shirt) and make sure the shorts aren’t so long that they cover your thighs
#10 Measurements: Get your measurements done in the beginning: weight—once every 4 weeks ONLY if you are addicted to the scale…others might do once per week, neck, biceps, forearms, boobs, below boobs, waist, bellybutton, pooch, hips, thighs, calves, body fat percentage.
#11. Follow up Pics: Take pics again once every four weeks wearing the same suit and doing the same front/side/back shots. Don’t forget to face the same way in your side shot each week
#12. Follow up Measurements: Redo measurements once a week (ONLY WEIGH once every four weeks if you are a scale addict).
#14. COMMUNITY SUPPORT: Come to guestbook often (if not daily) to get questions answered and for support.
#15. Self Honesty Be honest with yourself, cheating is hurting you and no one else.
#16. Training: Do 3 days of HIIT cardio and 3 days of strength training (alternating between cardio and strength days) as according to the original book
Some common traps:
Peanut butter– This is not unauthorized, but it is probably best left for your free day due to high fat
Bananas– These are high in carbs; you should use 1/2 a banana at a time for a carb portion if mixing in with pure whey protein to make your own shake
Diet drinks– I hear that diet drinks are not unauthorized, however, try to drink more water instead because some of the diet drinks (soda, pop, whatever you call it) may dehydrate you, also the sweetener makes your body spike like normal sugar and makes you want to eat/drink more.
ADDING EXTRA HIIT CARDIO: - Not a good idea - the more cardio you do, the fitter you get, the lower your RMR Resting Metablic Rate is - which means you burn less fat at rest - do the cardio as written - three, 20 minute High Intensity Interval Training sessions per week.
You can do activities that you normally would, have a life, but doing extra workouts is not good. Your body needs time to rest.
Rest:Speaking of rest, get ample sleep. I believe 8 hours is the recommended amount.
INCREASE YOUR WATER INTAKE! - BFL asks us to drink at least 80oz…if you are doing that, try taking it up to 128oz—that equals one gallon. ;)
Set reminders on your Cell phone and work computer to eat (and drink water if you have to)!
Take a multi-vitamin. :)
Don’t forget about your INNER TRANSFORMATION and the LAW OF RECIPROCATION!
Obstacles are the quickest way to decipher the
winners from the losers....
Thank you so much!! Today is my 1st day as a BFL member and taking the challenge, everything went great. After reading this list and various postings, I'm realizing that everyone keeps talking about the original book, and I have the new book. The reason I chose it, was because it displayed all the excercises that I could do at home with my free weights, instead of going to the gym - hopefully this routine works just as well? Has anyone tried it? However, I'm having trouble with the food aspect. I don't know how many or how much of a serving I should have for the "Fats" category and also portions. I've been reading the portion off all containers/boxes for pasta, cottage cheese etc., and using that as a guideline. Is that right? Any suggestions? Or do I need to buy the other book? LOL Thank you so much!! :-)
Hi Samantha and sustainablehome!
Samantha: I just wrote this long post and lost the damn thing - grrrrrrr hehe! Take two!
Portions: For Cottage Cheese and stuff you can't "measure" properly, keep reading the labels and if you stick to 20-25grams of protein and 20grams of carbs (women) or 35-40grams of protein and 30-35 grams carbs (men), this may help you out when reading labels on CC, Yoghurt, tins of Tuna or Chicken etc...
Shakes: If you use the EAS Myoplex Lites (women), they have 25grms protein/19grams carbs and 2 grams of fats and lots of vitamins - you don't add anything to this - it's a complete meal. If you use the Myoplex Low Carb - you need to add a small "carb" - aka fruit to it to make it a complete meal. If you use pure "Whey Protein Powder", you need to add a carb to make it a complete meal (be careful about using milk instead of water).
GOOD FATS: Most of your protein sources already have "fat" in them, so you don't really need to be thinking about adding "fat" unless for example - you are using whey protein and water and fruit - you could eat 6 almonds or so. A lot of us take a supplement of "Fish Oil" - good quality fish oil for "omega 3's" - aka - good fats. You could use a non fish source of "CLA" which is mainly omega 6 & 9 if you can't handle the fish. If you eat Salmon a couple of times a week that would be a good thing also.
CARBS: Just make sure you read the "food list" carefully - what is normally called a "veggie" or "fruit" is often referred to as a "Carb" as far as BFL nutrition goes (Pumpkin, Potato, Apples - are all considered "carbs" for BFL).
I hope this helps, keep asking questions as they come up - ALL THE BEST!
I tried the shakes could not tolerate them. I am doing well with the protein/carb meals. How effective will the program be without the shakes?
Debs GOOD INFO on the Portions :)
Hey Blondie! I did not use the shakes for either of my first two challenges and only used them for the last few weeks of my 3rd challenge. Using "natural" food has to be better than anything "manufactured" (my opinion only), shakes just make it easier for us to adapt to the regular "feedings" thats all - you will do fine!
Ps/ My before and afters for my year of BFL are on my profile page - if you want to see my individual challenges - go to www.transformation.com and look me up there - my name is - pocket over there - cheers!
Thanks for the info, Debs! Now I'm confused, I thought peanut butter was okay? I have the eating for life book and there is at least one recipe in there that I've tried that calls for peanut butter. So what about cheese, lowfat cheese such as laughing cow?
"Without struggle there is no growth"
Thanks for the info aussie-Debs. I an into the fourth week of the program. I can tell a difference though have only lost 7 lbs. I was disappointed but will keep on keeping on. I don't know what to expect normal to be. I guess everyone is different.
Hi Heather! Yes the Eating For Life book is slightly different to the "challenge" authorised list on the site and again to the original book. Keep in mind EFL is written for "maintenance", so it is more liberal with condiments and stuff like PB and Bananas etc - If you want the best results in the shortest time - stick to the original food list. Cheers
Ps/ I have used Laughing cow lites and packets of ham in an "emergency",but you need to stay away from any cheese other than CC if you want the best results.
Blondie! You have done great, believe me, some poor ladies have to wait for the "8 week miracle" - send me an email to my home address (on my bio page) and I will send you the Miracle Doc to give you heart, BUT YOU ARE DOING GREAT! STAY OFF THE SCALE - LOOK AT MEASUREMENTS AND HOW YOU FEEL AND YOUR CLOTHES! CHEERS!
Hey Debs...Can you maybe do a new post labeled "T.com" names?
P.S. You have a conversation! lol! :)
DebMO :0) Blessed to be a Blessing...
Hey Debs, yes will do that tonight. Was waiting for approval, but don't look like it's coming so I'll just do it and see what happens!
Buy the Book and Do It–By the Book!by: Michael Harris 1/3/08 a rerun from 3/29/2007
Each year, more people are trying to do body for life without reading the book Body for Life. While the website is a wealth of information, and the videos, booklets and other literature are superb, there is really no substitute for the book insofar as an overview of nutrition and exercise principles, specific recommendations to follow in setting goals, resisting adversity, and getting more out of yourself than you ever imagined you could. I’ve talked to those who haven’t read the book and they tell me unanimously that they know enough to do this right. The problem is that they DON’T know enough to even know what they are missing. They might know what they are doing, but they don’t know WHY they are doing it. So, the first time something new comes along, they are apt to follow that. Lack of knowledge produces instability. Instability produces chaos. And chaos produces failure."Tweaks" seem to be the most common abuses of those who haven’t read the book. People introduce extra cardio, or different diet plans combined with the BFL exercise program, or different exercise plans combined with the BFL diet. These seem to be the most common variations. And if you haven’t read the book, you just don’t know why doing this is counterproductive to your best efforts.But, you argue, "this is a one-size fits all plan, and I want one that works perfectly for ME! I want to get fit right away and completely maximize my efforts." That’s a great idea, but it’s also way too simplistic and unrealistic. What you need isn’t the perfect plan for you--you need a plan you can follow perfectly. See, even if there was a perfect plan for you, no one could know for certain what that would be like.The book supplies ALL the foundational knowledge. It tells you exactly what the abyss is, and why if you don’t cross it you’ll go nowhere. You’ll learn the differences between goals and dreams, between habits that help you and habits that hold you back, and what’s meant by future vision, and why it’s important. You’ll know exactly how to carefully and completely develop the goals for your challenge. You’ll understand perfectly (even though you might still have the urge to throw in extra cardio) exactly why that’s not a good idea, and exactly why weight training is absolutely the best way to fight fat! Even more importantly, you will understand exactly why rest is so important, why long workouts are counterproductive, and why it is important to choose nutrition sources wisely. You’ll have all the tools you need, and you’ll have the manual that tells you how and why to use those tools to maximize your body for life efforts.You’ll also receive the unvarnished truth about why so many other diet plans and exercise regimens just don’t work long term. And, there are the great stories! if you read them again and again, you’ll find bottomless inspiration in the true stories of those whose lives have been forever changed by body for life. You’ll see that the greatest and most life-changing reward they received was not the championship at all.
C1W2D2 I re-read the book last night, glad I did because I had forgotten a few things from when I read it years ago. Most notably I had forgotten to do cardio on an empty stomach and not eat for an hour afterwards. Small thing that can make a big difference in the long run. Even after 1 week I am feeling much better.
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