I want to make sure I am getting off on the right foot- I haven't really lost any weight and I am in my second week, my pants are also fitting the same....so please let me know if something catches your eye or if you have any suggestions.
I walk/ run first thing in the morning (every morning) something I have always done.As soon as I get home, I wait about 2o mins's and.... here we go:B: either:- 3 eggs with a touch of skim milk, mixed together, microwaved and seasoned with salsa and garlic salt, put onto a whole wheat tortilla or whole wheat bread with a small amount of butter- 1/3 cup oat meal with 1/3 cup fat free cottage cheese
L & D meals:- chicken fried on stove with olive oil, served with (microwaved) baked potato, seasoned with salsa and dab of butter (small dab!)- chicken cooked the same way, but served over lettuce and topped with vinegar and oil- Turkey bacon served with whole wheat bread
Snacks:- 1/2 cup cottage cheese with 1/2 cup sliced pineapple - Greek yogurt- celery with PB- 1/2 cup frozen yogurt from Ben & Jerry's (I know, I know.....but it's frozen yogurt!!! right???)
Thats really all I eat and I'm getting tired of chicken real quick. I want to try Muscle Milk (since I just weaned my youngest)- is that any good? Any suggestions for meals?
Also, here is my work out:
As I said, I walk every day for about 25 mins- It's the only way to clear my mind before I start the day.Every day I do a work out. I know it's not recommended for BFL, but I'm worried I won't see results unless I work my muscles. So I do Arms, the next day, legs, the next abs, then start over again- only taking one day off, usually Sunday. I'm also not doing HIIT with the weights. I hate to confess that. But I do with my walks. I eat every 2-3 hours and try to drink water like crazy throughout the day.
First off, you are doing great and on the right track! You are making this a priority, exercising dilligently and keeping track of what you eat. And you are coming on the forum, being honest when you ask for help-you are really serious about it!
I am not an expert on diet and nutrition, there are other people here who could probably give more insight. But I have read the book many times and my parents talked about this stuff all the time when I lived at home. It the book, it advises against frozen yogurt because of the sugar content. Also, adding salt and butter packs in a lot of sodium, which can greatly contribute to the bloating. Cooking with oil can take away the healthy factor in food. Some things you can use instead are non-stick cooking spray, and to add flavor you could try "I can't believe its not butter" spray.
Your first couple weeks sound similar to mine. I had a really hard time totally cutting out some of my favorite things, it was like my taste buds were all in protest. I love butter, I love cookies, and if I posted my whole food journal you would see those items making guest appearances throughout the beginning. Eventually they were escorted out of my diet. Through practice, saying "no" as often as I was capable, I have learned discipline. Yesterday I was at a metting with free cookies, donuts, candies, and I didn't have any! There were people who got up in the middle of it to go and get more, and I was just like "awe man that USED to be me!" (In my mind of course).
If you are getting tired of the chicken, you could try tuna or turkey. I crumble crackers into the tuna and it tastes better and fills me up. You can get a lean turkey breast at walmart for like $10. I bake it in the oven, in a pan with low sodium chicken broth and italian herbs sprinkled over it. You can slice it up and that's several meals for a couple days. I bake chicken in the oven with water about an inch high in a pan and cajun seasoning. Cover it with foil, and half way through (30 min on 375) take the foil off. The meat comes out perfect-not too juicy, not too dry. I also cook it in a crock pot with a spicy sauce I make out of chili powder,cholula hot sauce and sliced serano and yellow hot peppers. I comes out SOO good nd the sauce doesn't add much calories or soudium at all. I never cooked before; I just started asking m healthy friends and family what they cook and how. I ask people who "have what I want" as far as health and stuff go.
One more thing (super long post I know): with the exercise, I learned that I can't make up for my diet by working out extra. I heard that from a fitness junky with a nicee body, and I have found that to be true for me. This girl does cardio just like the BFL plan, and she has a body that I seriously freakin want to have. She says its all about diet along with the 3x a week of weights and cardio. You gotta eat the right things and cut out the other stuff to keep the fat at bay. Like bill said on the other thread, too much exercise will prevent the proper healing process. I've been through it before, its like one day you wake up feeling like a hungover frat dude, you're hungry, and can't get to the gym. It stinks! But you will get the hang of it. You are determined :-)
I agree with Caity :)
First, I would eliminate Butter, Peanut Butter, Frozen Yogurt. Only on free day. I wouldn't have a meal consisting of Turkey Bacon and Whole Wheat Bread. Not horrible, but so many choices would be better. Finally, I would follow the book. I would lift 3 days a week as prescribed and do HIIT cardio three days a week. At this point you're making an effort - and that's great. But you're not really doing BFL. You're following a program that nobody has followed before, so there's no way to know how it will work. If you follow the book with intensity, you'll be following a program that has produced thousands of really good to great results. Best of luck.
I have had great success with BFL and the reason why is that I followed it exactly the way it's supposed to be. It's really easy when you break it down.
1. Eat 6 times a day. I HIGHLY recommend using EAS products for three of those (i.e. a shake or bar) because you don't have to think about it and you know it's healthy! (LOVE EAS Lean 15 protein powder, Myoplex Lite Ready to Drink Shakes and Lean 15 protein bars - mint chocolate!)
But when you are eating on your own: ONLY eat 1 portion of protein (the size of your palm) and 1 portion of carbs (size of your fist) and you can add veggies when you'd like. But ONLY eat the foods listed on the approved foods list. Some veggies are actually carbs so watch out!
You should only have ONE tablespoon of fat a day so only cook with non-fat cooking spray. If you LOVE peanut butter (like I do) you can use that as your one tablespoon (use a measuring spoon so you don't overeat by accident!). I used it for "dessert" at the end of the night. Mixed into my protein pudding (packet of FF/SF pudding, two scoops of EAS protein powder and 2 cups skim milk - eat 1/4 of that with PB per night).
If there is a forbidden item (i.e. butter) just save up and eat it on your free day! I also use I Can't Believe it's Not Butter Spray which is DELICIOUS and has nothing in it!
2. You really have to do the workouts they way they are set out. HIIT for cardio, HIIT for lifting and do it 6 days a week. The only time I strayed was doing abs every other day instead of only on leg day. But that's about.
I went from a size 8 to a size 0 in 12 weeks. You can do it!! Just have that food list with you constantly and be honest about your portion sizes. And keep up with your great water intake!!!
Let me know if you have any questions. I LOVE BFL!!!
OH! And stick to just egg whites, not whole eggs. And I would go with EAS Lean 15 protein powder over Muscle Milk. Muscle Milk tastes great because it has a lot of fat and sugar.
© Abbott Laboratories,2013