Merry Christmas BFL Family!!!!
How appropriate, I finish C2 on Christmas, is there a better gift than getting your health back?
My numerical results for C2 are 21.2 pounds lost, 5 inches off waist
lost, off blood pressure meds, and an increase in my 1 rep bench max of
55 pounds. I missed my weight goals and waist goals, however not by
much. The missed goals were due to my thesis for my Masters being due
today as well, Murphy's Law. So even though I didn't miss any workouts
or cardio sessions, my diet the last month wasn't the greatest however I
did manage to lose another couple pounds despite the stress.
I did my 1 rep bench press max yesterday, I pulled a new PB (Personal
Best) of 295 pounds, I am now officially stronger than I have ever
been in my entire life, this in itself is a very nice feeling!!!
C1 Start End of C1 - Start of C2 End of C2
Hopefully the photos are easy to view!!!
Great Transformation, do You mind if I ask you a few questions
1.Did you follow BFL exactly as outlined in the book?
2.How did you tackle the freeday?
3.Can you outline what a typical days meals looked like for you during the challenge
4.what was your weight and bf% at the start of C1, end of C1 and end of C2
Way to GO!!! Great progress as shown by the photos , stats and new personal best in the press. Congratulations!!!
Hi Fighting Fit and Others,
Of course I don't mind, I have asked plenty of people questions before I started who were generous enough to share with me.
1. Did I follow BFL exactly as outlined in the book.
Challenge 1: Yes and No. I followed the workouts exactly how they were lined out in the book with the exception of adding some cardio sessions here and there, however not enough to remember o tor be worthwhile enough to document. I followed the diet exactly with the exception of the carbs. I did not have have any carbs with my in between meals (snacks) and most times I would have fewer carbs than the fist ratio, sometimes half a fist, sometimes none.
Challenge 2: No. I increased both weight sessions and cardio sessions. I did two upper body workouts per week and two lower body workouts per week plus between 5-10 hours a week of cardio. I did not do the HIIT cardio sessions, I just did different programs on my recumbent machine at home while I watched TV or a movie. The reason I changed the cardio was because my goals were weight loss and I needed more cardio to achieve that goal faster.
2. How did you tackle the freeday?
Challenge 1 and 2: I didn't, it was a challenge. I think the freeday (for me at least) is like telling an alcoholic or heroine addict they can drink or shoot up one day a week as long as they are good the other six days a week. For me personally, food is my addiction. Some weeks I did okay where I may have only consumed a couple thousand calories but to be honest, most freedays I was in the 3000 - 6000 calorie range, it was not pretty. I think moving forward I really need to have a free meal and that is it, the free day is problematic for me, it most likely always will be. The true reality is I think I probably lost two or three days of hard work because of my freedays.
3. Can you outline what a typical days meals looked like for you during the challenge?
Challenge 1 and 2: Sure, for me the simpler the better. If I have to over-think what to eat then I fail, when its a no brainer then I am successful.
Breakfast - Protein Shake
Morning Snack - Protein Shake or Half a Protein Bar
Lunch - Half a Six Inch Subway (Whatever was on the $5 dollar menu). Or homemade sandwich with no cheese and no mayo. My subway sandwiches were ordered with no cheese, vinegar and oil or mustard, all non sodium heavy veggies (jalapenos, banana peppers, olives) and wheat bread.
Afternoon Snack - Second Half of Six Inch Subway Sandwich
Dinner - Fist Size or two of whatever protein my wife made, chicken, turkey, pork, etc and a ton of veggies. Predominately spinach or other salad type of veggies.
Evening Snack - Protein Shake
Sometimes I would change the protein shakes or protein bars for cottage cheese and salsa. Also when I was really hurting for something sweet I would add some peanut butter to my shakes.
4. what was your weight and bf% at the start of C1, end of C1 and end of C2?
I didn't do measurements other than my waist so I can only use the military based tape measure measurements.
Start of C1 - Weight was 275 pounds - BF 37%
End of C1 - Weight was 244 pounds - BF 29%
End of C2 - Weight was 223 pounds - BF 22.5%
Not sure what info you were looking to get but hopefully this has helped!!!
Thanks Buddy!!! I'm still anxious to hear about when you start your next challenge once you get through the holidays. Keep me in the loop and thanks for your ongoing support!
Great job!! Keep up the hard work.
fit4life "The dream must be bigger than the pain"
WOW BREZ! Amazing progress!! congratulations to you man! much aloha
Hey guy, Just wanted to congratulate you on all your hard work. The pics show it all. You look great.Keep moving forward and living this life!
Brez, that is just so awesome!!! Thank you for the inspiration as well, I'm currently in week 7 of my transformation and postings like this help me stay focused. Stay focused and reach your goal!!!!
Looking at your before pics and start weights, we were very similiar in the beginning, I was 265 with 35% BF. If you don't mind me asking, how tall are you?
My blog - http://flatlinersbodyforlife.blogspot.com/
Congratulations to you on the completion of challenge 2. You are doing it. And, yes you are looking fit, but the fact that you are able to get off those meds is the best gift of all. Keep making your health a priority & hit 2012 with a renewed sense of pride & satisfaction!
"The only person you should try to be better than, is the person you were yesterday!"
Thanks Fit, I'm very flattered with a compliment from you, you have an amazing physique!!
Thanks Island Dude, your compliment is also very flattering, you have made such tremendous progress yourself!!! Thanks again!
Hey Timothy. Greatly appreciated, your hard work is pretty impressive as well!!! Thanks!
I just looked at your blog. I have to admit, hindsight I wish I was as diligent as you with all the data you have collected on yourself. I noticed you were also over 50" in the waist, how much of a relief was it for you to get under 50"? I felt like such a failure when I first did my waist and weight measurements....
I am 5'7". So, with being that height and 275 pounds I was literally dying, and I mean literally. Keep up with the hard work man, it will pay off. Even though I've officially lost 50 pounds and I'm happy with it, I still feel like the 275 me when I look in the mirror.... body image is something that takes alot longer than a 12 week program.
So good to see you again! I think 2012 will be a great year now that I have finished my Masters. I did have success with BFL but never quite felt like I was 110% committed due to other commitments. Since I finished the degree I don't feel as "overwhelmed" or "pre-occupied" when I'm at work or at the gym.
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