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  • Forum Post: Re: BFL Coffee Crew!

    I'm starting C3 tomorrow, with a group of people I work with. This will be the 1st or 2nd time for many of them so getting the fat off is a goal for most of my coworkers. I'm struggling with developing concrete ideas for my own goals, since I've reached pretty much all I set over the last...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    JPT11, Come and join the group here if you like - your start date is close enough to ours. I weighed in this AM at 163.8 lbs, 0.8 lbs heavier than when I completed C1 21 months ago. I"ll post starting pictures when I get a chance, but I also ended up "ripped" eating the 0.5 to 0.75...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    Hi all, I'm checking in to let you know you're off to a solid start! My workout won't happen for another 14 hours, because I am a night-lifter. Debbie MO, thanks for the info on the protein content - I'll try to check it out. This has been the subject of much discussion throughout...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    Sdoah - to answer your question about reps, the answer is yes, 60 reps per muscle group. You should do 12r,10r,8r,6r,12 where r denotes a minutes rest before starting the next set of reps, and then immediately without resting do 12 reps of a different excercise for that muscle group - for example...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    Busynurse / Nicole96: Yes, you can keep exactly the same protocol for the next UBWO. You may want to change it up after about 4 weeks, however. That may make things more interesting. However, your muscles won't know much difference, so you don't have to. As a general rule - if your getting comfortable...
  • Forum Post: Re: Body Fat %

    What's often done is to take measurements at two different points in time, and determine the fat loss, and muscle gain (hopefully that's the case). So, if you repeat the measurement in 12 weeks, you may find only 90 lbs of fat. Then, it is assumed the water, tendons, bones, etc. have not changed...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    Busynurse, DOMS = Delayed Onset Muscle Soreness - that dull, achy really sore feeling your muscles can get a day or two after you exert them. The whole point of the weight lifting is to work your muscles to the point of fatigue (which causes microscopic tears in them), so they will rebuild themselves...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    Protein pancakes? I finally tried that recipe last Sunday after nearly two years of BFL. I was not impressed -it seemed almost schizophrenic to merge oatmeal and eggs and call it pancakes. Worst of all, it was way too much food, made me feel bloated before my morning workout, and I had to skip my 2nd...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    I never cared for running or cardio for over 50 years, but things changed once the Elliptical became my "bread and butter" and the fat burned off. As legs strengthened, I was also able to do some treadmill (TM). I've progressed to doing TM in about 1/3 of my cardio workouts. What changed...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    Hi Rebecca, I'm glad you're doing the challenge, and you're certainly welcome to join this group. The protein number is specific to the protein content of the food, not the net weight of the food. So, take your body weight, in lbs, x 0.72 g protein /lb body weight (if that's what you're...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    I wasn't able to read through the posts yesterday due to working late - what fun - and of course I missed my scheduled UBWO. That's a good reminder to Expect the Unexpected and have a plan for it. In this situation it's obvious to either do a double workout on Saturday, or a makeup on free...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    Oh -almost forgot. Optigirl, I never have worked out on a completely empty tummy. It's supposed to help you burn fat off better if you do morning cardio. I definitely wouldn't lift weights without something in me, I'd pass out. Beside, if you can lift more, you'll fatigue the muscles...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    Optigirl - my rule is whenever I'm in doubt, it's better to do than to not do. After all, it was by not doing that I got so far gone....So, I excercise whenever I can. I think the only time I regretted it was doing cardio 20 minutes after a fairly large dinner.... All - there have been occasions...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    jjooddyy, Wish I could have dinner at your place - I love all that great food you're cooking, especially the whole wheat spaghetti! We sometimes have it with turkey meatballs. Made up my UBWO late this AM. Missed meal #2 because I had to stop at the florist and order flowers for VD. That sure...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    I'm just rolling along, been really busy with work and taxes, and can't find much time to check in here. Free Day is definitely one of the most discussed aspects of the BFL program - there was a thread called "Cheat Day" that you can search and see various opinions. I have to wonder...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    ActAccordingly, Definitely do what works for you regarding the free days. But, I wanted to point out that we're not supposed to limit calorie intake so severely that it causes the type of metabolic shutdown you mention. A lot of folks carrying excess weight will be running a calorie deficit, but...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    All, I felt like I was starting to get a cold for the last few days, and like I didn't have the energy to do my UBWO last night. I knew it was my mind playing tricks with me again. And then I had to go to a meeting at our church, and do some grocery shopping, so by the time I got to the gym it was...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    All (especially Optigirl), Here's a reference for Dumbbell Training: Dumbbell Training for Strength and Fitness by Matt Brzycki & Fred Fornicola. This book is my "bible" - it's under $10, very short, and concisely covers all aspects of dumbbell training, comparing it to other...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    Protein Shakes: I usually drink a Myoplex right after weights, and 1/2 of one after cardio. Early on I only drank the ready to drink formulation, either Rich Dark Chocolate, Strawberry Cream, or Cookies & Cream. These days I keep some of those around but also find the powder packets you make up yourself...
  • Forum Post: Re: Hitting my 10s on an elliptical

    Bforlife - Elliptical is an excellent choice for your cardio - for nearly two years it has been my "go to" cardio excercise. You can't compare your resistance to anyone else's, because each "10" depends on the person's state of fitness, and we're all at different...
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    timetochange, Get used to it. I don't understand why that happens, but it continues after nearly two years....I'm referring to the "I don't want to go" or doubt feelings that creep in. My cardio this morning was true to form. The first 2 warmup minutes on the treadmill are OK...
  • Forum Post: Re: Hitting my 10s on an elliptical

    firesong, You're right. I see people saunter on either machine - a lot of them walk on the treadmill with their earphones plugged in, not really going that fast. I hope they're having a good time, 'cause they're not getting much accomplished fitness-wise. Jacium
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    moxiekidsmom, 6 inches gone - that's terrific. If you complete the entire 12 weeks, you're gonna love the results! Well, I wasn't exactly worn out. I got a drink of water, worked on some biceps curls, did some ab work (side extensions), and then fought the urge to run some more....
  • Forum Post: Re: 2-7-11 THIS IS NO DRILL

    Opti - You might want to consider getting a target weight from the BMI (Body Mass Index) guidelines. While not a perfect indicator, once the excess weight is off the "no risk" range is probably where most folks end up. All - It was unfortunate that I decided to run another cardio again today...
  • Forum Post: Re: other exercise permitted?

    IMHO the whole point of BFL is to have the Body you want to do the things in Life that you want to do. To deny yourself the opportunity to do the things you want to do would be counterproductive. Jacium