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Legsy, Right On! We transform our bodies into the ANTIFAT! Jacium

Hi Mydecade, I think we tend to use the units that carry meaningful info into our brains, so we can gain understanding and act on it. Waist size over 1.02 meter (male) or 0.89 meter (female) is in a higher category health risk, according to the NIH. Good luck as you do your challenge, try to focus...

6Pack, I agree - based on my personal experience, too. I eat way more carbs than protein, and still ended up with that lean, defined look. About 70% of my fat was lost before I started excercing, or doing BFL. In my first challenge, I lost the balance of the weight, and toned up. My last two meals...

I too sometimes see myself as I was 2 years ago. That's probably some hang up I have for achieving perfection. But it happens less and less these days. So, Legs, I'll go out on a limb here, and estimate that by week 80 you'll be proud, confident, and enjoying every minute of it. It's...

But either way, if people follow BFL exactly as written they will blast fat. Maybe some slower than others but they will do it. I have to wonder if that's because when they follow BFL as written , they're finally getting the correct portion size and not eating 2X or 3X what is really need...

Here's something else for you to consider: I located an article, Chicago Tribune Magazine, Oct. 24, 2010, "Rethinking Protein Powder" by James S. Fell. Article states most people don't need supplements to achieve their goals, but admits protein powder (& shakes) are a convenience...

Hi Dointhenmost, Suggest you tweak/redo the meal plan. Nix the sirloin burger, and the be careful with the fajitas depending on what kind of tortilla and sauces you're using. The absence of green vegetables and yellow vegetables, and fruits, are a real detriment as well. Jacium

Good point, ayummymommy. I think that you're right on - everyone is different, especially when it comes to what our goals are. I'm sure I don't want a body like the fellow in this video - he appears to have a lot of muscle, and I'm sure he is very strong. I prefer a more lean, trim appearance...

Hi Racheal - it's great you and Mazjaz will be able to support each other on your challenge. There was a pretty extensive thread running on free days back in August - I've pasted in one of my posts from that period. You might find it worthwhile to search "Cheat Day" and read through...

Jessica, Right On! Doing BFL took me somewhere I've never been to in my life - a lean, mean, fighting machine. I've been doing it for over 92 weeks now, an I'm gonna stick with the girl I brought to the dance (or, perhaps I should say the one who brought me!!) Jacium

Feel free to check my bio and see how the "change agent" hit me. It's something scientists are starting to get serioius about studying now. What causes a person to commit to changing from ingrained habits, bad lifestyle choices, etc. Wish I knew what caused me to want to change so I could...

Mazjaz, Given your numbers, you'll slowly start losing weight if you consume 1600 or less calories a day, and continue to do an intense cardio workout 3X weekly, per the BFLguidelines. Make sure you're sweating profusely by the end of the workout, and that your heart rate rose into the "working...

Mazjaz, It will not have much of an effect to do one of your workouts in the evening, in fact, all of my weekday workouts are done in the evenings, between 9:30 and 11:00 pm, due to my work schedule. It is purported to be somewhat better for fat burning to do the workouts in the morning, before breakfast...

Sounds like you're going to be roaring to go! I'm looking forward to some AR later this week-haven't rested since Christmas - I'm hitting 36 consecutive days with a cardiio or weight workout. I once did 37, so it's time to set a new personal best before starting the next challenge...

Now I'm really getting excited! It looks like we have a balanced blend of newcomers and experienced BFL'rs. I took a rest day yesterday, after 37 consecutive days of workouts. My muscles are sending me thanks via DOMS. AR has turned into watching the snow accumulate in drifts of 3 - 4 ft high...

You're all invited to frequent the 2-7-11 THIS IS NO DRILL thread as well. Jacium

This needs to be done from a position of true understanding . Take the time now to define your goals. Everyone should get one of the BFL books, either the original by Bill Phillips, or the current Champions Body for Life book, and read the sections on weight training, meals, and cardio as a minimum....

Free Day: There are many different opinions on the Free Day. You may find you truly need to have some of the foods you crave on that day. But, remember, you are undergoing a transformation. As time goes on, the foods you crave will change. I tend to have a treat like a beer and a cupful of peanuts...

High Intensity Training = HIT HIgh Intensity Interval Training = HIIT The intensity is varied during the course of the 20 minute workout to reach several high points - the book will cover this in qualitative terms (reach your 9 or 10, start at 5, etc.) What is 5 for one person may be 10 for another...

Yes, we all should do this by the book, because it is an official challenge. In the book, weights training and cardio occur on alternate days. For example, Mon/Wed Fri would be weights, Tue/Thu/Sat would be cardio. The weights are alternated between Upper Body (UB and Lower Body (LB) workouts (WO). Hence...

Moxiekidsmom, thanks for answering the question on workout and nutrition logs, and everyone else - you really can't skip this part. Failing to plan is indeed planning to fail. Some people feel awkward about filling out their logs in the gym - but this is the only way you can be sure you get all your...

Cyanidefury, Congratulations - it really sounds like you're off to a great start. You've covered the cardio and meals very well. Have you figured out what you will do for the weight training? You can use machines, barbells, or dumbbells. I use dumbbells for the UB, and a combo of machines...

Kurtzy, Here's some ideas to get you through this first week: Breakfasts - high fiber cereal, or instant oatmeal, with 1/4 cup crushed walnuts or almonds + 1/4 cup dried fruit (blueberries, raisins, cherries)Lunch: 2 sliced turkey on whole wheat with lettuce & tomato, non-fat yogurt, small...

Great question, CyanideFury. I've been doing this for 97 weeks and I keep asking myself the same question, and no one has ever provided me with a clear citation or reference to the 1 g/lb body weight protein amount. The official program guideline is a palm-sized serving of protein at each meal...

Yes, Bryan has a good point. There are a lot of experienced BFLr's at the CREW and plenty of motivation there. However, I find that the thread is so large and cumbersome as to be unwieldy and slow on my computer and also so many people are in there that I can't thoroughly track who's new...