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Angel, Just make sure you're getting a fist-sized serving of carbs, and a palm size serving of protein at each of your six meals, per the program guidelines. You can take a supplement like a protein shake for one or two meals. Drinking 3 to 4 liters per day of water is a good thing. Feeling lighter...

Chantal, I hope your injury isn't serious. If it's from your exercises you might want to lower the weight and make sure you are very aware when you are forcing with your neck. I think most of us do this but like yourself and Linda you guys must do this to the extreme. Be carefull. It's...

I...managed to get a case of shoulder impingement, left shoulder only. Good news is, it's slowed me down, but I still lift UB about once a week, and it is recovering, so I'll be ready to kick .....ss again soon. You gals hang in there. Do a perfect challenge, and then take some time off. For...

I've committed to 2/7/11 to start my 3rd Challenge (C3). Inviting others / newbies/ experienced to join in - but only if you want to look and feel the best you ever have. Jacium

Orrin, Sorry to hear about your knee - do give it a thorough rest. Although my hamstrings are achy quite a bit, I have been lucky with no knee or LB joint pain to this point. Not so lucky with the UB, as the left shoulder got impinged in late May, and is only now beginning to recover. Of course I'm...

Good Luck, Ladies! I've been doing this since April 6th - 2009, that is. If you follow the "program" exactly as it is intended, you'll transform your body into a spectacular new form, and feel ten times more energetic than you do now If you don't, .......well you already have...

Are you sprinting all out for your "10"? Do you sweat profusely by minute 7 -10 or so? If the answer is yes, you could also try an elliptical machine for your cardio. I keep a constant (fairly high) resistance on the machine, and vary the rpm, or cycles per minute, to change the intensity level...

Pickle, As an alternative, you could get wrist straps for assistance on holding the DB's on your squats. Jacium

I just noticed this group tonight, and I think it is great to have a support group for age 50+ females. As I read your posts, I can see that you are working hard to improve your fitness. I would recommend you all get the BFL book, whether it's the original or the "Champions Body for Life"...

I can't emphasize enough the value of reading the book to acquire as much understanding as possible before you start a challenge. There is a lot of learning that goes on during a challenge, but IMHO most people could save a lot of the time they spend on-line by spending 3 hours reading the book....

Jakubasm1, I doubt your shape will change drastically. It will be re-shaped by the toning, but if you excercise all your muscle groups, the changes will balance out. And if it does change, won't it be to accomodate the new active, healthy lifestyle you've adopted? Mine did change - I was a...

Sharon, I can't believe you let yourself down like that. OK, you know what to do, you've done this before. I would ditch the trainer, just go do it. Why set a weight reduction target? I just surrendered, adopted BFL whole-sale as my lifestyle. Guess I'm lucky, the trash food turns my stomach...

Right - Bill wanted this to be a no-brainer approach. So Sara-Lynn covered the "fist-size carb, palm size protein" specs for each meal. And Legs is dead on too. Even in Arnolds bodybuilding encyclopedia, the max. for intense lifters is 1 g per lb. body weight daily of protein. If you're...

My only regret is that I didn't take "before" pictures when I had a 42 inch waist, and weighed nearly 250 lbs. 2.5 years later, I am at 165 lbs, 32 inch waist. For me, BFL is the easiest, most natural lifestyle I could imagine. Good luck - since you've read the book you will do your...

Sharon WW, I'm relieved to here it's not neary as bad as the first post sounded. I'm doing really well with it - except for a case of shoulder impingement (left side), but I lift through the pain anyway. It's something I just can't stop doing! I'll check back from time to...

Islanderfan, Great attitude! It's perfectly normal to be upset because you fear you may miss a workout. You are starting to see the rewards for your effort - see enough of the good things happening, and the mind becomes re-programmed. At least that's what happened to me. WRT what you should...

PatriciaK, What you describe is a pretty common phenomenom for a lot of people - the "not sure I really want to go workout" feeling. I haven't figured out why we get apprehensive about going to work out. But, having had that feeling hundreds of times, with the end result of just going...

It's typical to lose about 20 - 25 lbs of fat during the 12 week challenge, and of course an increase in muscle mass will occur. It's possible to lose more than that, but I'm not sure you should count on it. These are values I recall from recently re-reading the Body for Life Text (original...

I would suggest you eat them any chance you get, approximate a grazing pattern, if possible, and drink lots of water to help you from feeling too empty and hungry. This happens to all of us once in a while, and I know it really stinks, but it doesn't keep most BFL'rs from reaching their goals...

Grammajan, Seems to me you've figured a lot out already! Yes, once the weight comes off your knees will feel much better. For the cardio, running is probably not a good idea at this point. I would first try an elliptical. If that doesn't work out, go to a bicycle. You'll still be able...

P&B, IMHO the cheat day is more important for newcomers than for veterans who have lived this lifestyle a long time (2.5+ years for me). It is also a message to your body that you are not facing starvation, so you don't go into ketosis, or severe calorie deprivation. So, I don't think...

Flatliner, I can really relate, I've had that same "grease rolling down my chin" feeling when I've eaten restaurant burgers (which is rarely the case) followed by the bloated, lethargic feeling. So, instead I'll make burgers on my gas grill, starting with leaner grades of beef...

Shellaire, I'm thinking you'll want to buy the book, read the book carefully, and then try doing the first 12 weeks exactly by the book. The food looks OK to me, but you're workout is different from the standard BFL workout, which is structured the way it is for some valid reasons (as...

That's your opinion, and you are entitled to it. But I'll stand by my assertion that the excercise program as outlined in the book is very specific, as are the excercise logs you can obtain at this site to record your progress. I wish you all the best as you do your challenge. I've been doing...

IronyB, I'm a veteran of BFL (nearly 3 years) and what you describe is fairly common. I think you are doing well to have at least a foothold on two of the three key elements. If you don't already have the book, either the original one by Bill Phillips or the more recent "Champions Body...