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Welcome aboard! I think it's great you started before you're 40. Some people never start, and at some point they get some serious health issues that interferes with starting..... I would just suggest that since bicycling is something you do for fun, you choose a different activity for your...

Used dumbbells usually sell for about $0.30 - $0.50 per lb - there are some businesses that specialize in buying and reselling sporting goods, and they may have some benches in addition to the dumbbells. The fitness club I joined only charges $15 a month- it's no frills, but has exactly what you...

I don't know what all the fuss is about - natural peanut butter is shown in the food list available at this website under the category "Healthy F ats". Jacium

BFL calls for fist-sized serving of carbohydrates , and palm-size servings of protein . I don't think there is universal agreement within the fitness community on the optimal amount of protein to consume: In Chicago Tribune Magazine, Oct. 24, 2010, an article "Rethinking Protein Powder"...

Keep your goals S M A R T : S pecific M easurable A chievable R elevant T ime Bound To lose 50 lbs in 12 weeks is a little unrealistic. To lose it in 7 months is reasonable. If this is hard for some people it's because they're adapting to not being way overfed and sedentary...

Even with measuring, how can you be absolutely sure of the amount of protein you're getting? Do you weigh food before or after cooking? Do you subtract the water weight? Jacium

Thanks, I understand it much better now! You're using the manufacturer's labels to convert portion sizes in volume units (cups) into mass units (grams). Jacium

You're one lucky lady to have such magical hands! Sounds like they can read your mind (stomach?) and adjust accordingly....

There are front and back obliques; you may have strained the back one, or some other muscle iin your lower backbut such as the erector spinae. I would skip the weights (UB works the back even more so) until it recovers - if it doesn't feel better in 4- 6 days I would see a doctor. Do cardio every...

Hello again, 6-pack. Come join us at 2-7-11 "This is No Drill" for a fresh start. We have a nice-sized group there, and ground rules of no personal attacks. It's time you right-sized your body - I know your heart is in the right place! Jacium

Brenda042458----IMHO getting down on yourself, and feeling like you're a failure will have more lasting negative impact on you than the 6 chocolate covered strawberries. Sharing them on VD would have been best - I would have had a couple, given the rest away. You can always do an extra cardio session...

It's hard for me to imagine someone who starts out with 30 lbs or more of excess body fat, starts eating eating exactly per the BFL guidelines, does the intense cardio and weight training physical activities per the BFL guidelines, and sees no decrease in the scale readings. IMHO if the weight is...

firesong, I'm not trying to be hard on anybody, I just want folks to have the understanding to do the challenge for its full term, and as you point out everyone has a different starting point. I totally agree with Bryan that the scale is not our friend for the first few weeks of a challenge, but...

M-Momma, The fact that you are entitled to the junk food on this one day a week, but are naturally repulsed by most of it is one of the true signs of your progress. You're getting it!! IMHO we were not created to eat sugar and fat - laden synthetic foods, as are so common on our grocery store...

All the advice given in this thread by these experienced BFLr's is great - you should follow it. What Optigirl says about emergency bars reminds me that I have backup plans in place for nearly everything in the program, from working late and missing a workout to unexpected company dinners, etc. As...

Snowdog, Have you given any thought to what you will do differently this time to prevent such a relapse? That's one thing I would focus on. I do see one silver lining in your cloudy tale. You can now get some real "before" photos before you start your next challenge, which should help...

OK, so I'm going to chime in here, and turn this post completely inside-out, give it a 180 degree turn. I'm in C3, week 6, and several of you "know" me (Hi BDmom!) as I do BFL as my permanent lifestyle. Last weekend I noticed my weight had dropped 3 - 4 lbs since I started C3 on 2/7...

No, MyDecade, that's not exactly what I meant. What I meant is that because the scale is only an indicator of total weight change we shouldn't necessarily be happy to see a weight loss. As an example, what if I lost 6 lbs. of muscle mass, but added 3 lbs of fat? I would see a net 3 lb weight...

Wyndi, The change from 162.7 to 165 is only 2.3 lbs, less than 2% of your body weight and not at all significant. For me, it was easier to take a more long term view of the situation. I figured if it took me years and years to put on the blubber, than I shouldn't expect to instantly get rid of...

A_Joy, There's lots of advice and tips in my bio - I've been doing BFL for almost 2.5 years. Best advice I have for you is to start eating for your body, not for your mind. Your mind will adjust, and as your body is transformed, your mind and spirit will both follow suit. Jacium

I just checked out a book from the library that covers routines with KB's, but I haven't had a chance to go through it yet. I'm too intrigued with another book I found near it, that covers Tiki Barber's transformation in a New Jersey Gym, and gives his powerlifting and dumbbell workouts...

You'll figure it out by trial and error during the first few workouts. It's not uncommon to use too much (or too little) weight in the first workout, and then adjust in the second, third ones, etc.

I have completed this program in the past and know for a fact it works. I am on Week 1 day 2 and have had a few set backs but more successes than set backs. I am eating better/healthier and consistently. I have worked out 2 days in a row (yeah for me) and I have reviewed my goals daily. I am looking...

What really helped me was to observe people I saw out in public, out in stores, restaurants, and fast food joints. I looked for people about my age, or maybe 5 - 10 years older. A lot of them were struggling to do simple things, or even walk. I thought about where I was headed if I didn't change...

TRISHS, Plan as much of it as you can ahead of time => the meals, the cardio routines, the weight training workouts. It is well worth the cost of the book to buy it and read it. I read about a chapter every evening. Doing this will help you proceed from a postion of understanding. No one does a...