BFL (starting)Week 3 Check-in

Response for Lori and my progress so far

Hi Lori.
Well I have lost inches, my bf% has gone down from 34% to 21%
(this was from my last measurement during week 8....I'll not be measuring again until March 30 which is my last day of Challenge 1)and my pants o meter is good, my photos have shown improvement. I don't own a scale so I don't know how much I've lost. I do feel firmer and see some muscle definition. During week 6 - 9 I slacked some and was feeling low, was getting bored with the exercises from the book...reason why I'm back to looking at working out with Cathe's tapes.

The program is hard but it's livable.


As I am almost done with my first challenge I honestly can not see myself not doing it ... albeit modified using Cathe's tapes and just doing one free meal instead of a whloe day and not obsessing about food so much. I honestly think in retrospect looking back those free days may have hampered my progress a bit; but it's all good because I'm moving my body and feeding it good foods although my sweet tooth is my evil twin LOL wants food that's not so good for me :)

BTW my given name is Vilma :)
 
I lost 4.5 lbs!

Hi all! I am soooo happy! I lost 4.5 lbs. :+ The last time I got on the scale it was 1.5 weeks ago!!!!!

I am so happy because I have been working so hard. The most important thing is that it is not muscle that I lost! I can already feel my muscles more defined, my legs are getting leaner, etc. I was so afraid to step on the scale. Yet, when I did I about screamed yahoo right in the middle of my workout club! I even got on two different scales to make sure. My old trainer even saw me tonight and said "wow, what have you been doing... you look great!!!"

I am so happy because as you girls know I had been working out hours a day the past 3 months and absolutely NO weight loss! Then a week and 1/2 on BFL and it starts to come off. Amazing!!! I lost wt at this rate last fall and lost 20 lbs in 2 months and kept it off. I am praying that I can do as well this time and finally lose the rest of this weight. Is it possible? I don't know!

I did cardio tonight at the club and did a killer step class. She rocked! I did 40 minutes total high intensity cardio. I skipped the warmup. It was more than the 30-35 I was targeting but I am going to try to only do long cardio like that 1-2 times a week max. I figure as long as I am eating enough carbs and not overtraining I should be alright.

Tomorrow I am doing PUB since it works the best with BFL. I am going to just keep doing exactly what I have been doing for now as it seems to being working. I am following BFL as much as I can.

For my sweet cravings I have been eating those protein pancakes. I fix a bunch of them so I have leftovers. They are great as an extra in your afternoon meal and the best thing is they are BFL approved and compose both protein and carbs! They are even good dry. Let me know if you want the recipe and I will share it with you. They are so easy and so good. I love pancakes, waffles, etc. so it really helps my sweet cravings in the morning when I fix my son his little eggo waffle.

I also found something that makes egg beaters soooo much better. Put some chopped green chilis (right out of the sm can) and dried onion with them. I brown the grn chili's and onion first w/some garlic salt, then pour the egg beaters in there. Top w/FF cheese and salsa and YUMMY! :9

Anyway, glad you all are doing good, sticking to your program. Keep up the good work. I miss Imax Extreme sooooo much. I think I might do 1/2 of it on Wed. I so look forward to my cardio sessions now. I miss them. However, I know it is best I cut back. I know it was hindering my progress. So sad! ;(
 
RE: I lost 4.5 lbs!

Yeah!!!! Good for you LuvCardio! When your watching everything that goes in your mouth and your working out regularly, it cetrainly pays off when you step on that scale.Last time I weighed I was down 4.5 lbs to.I am not going to weigh anymore until Friday, before my cheat day and I may not weigh then.
We went to bed last night at 10:00.It feels good, altough if that alarm didn't go off I don't know how long I could have stayed in bed.
I tried your pancake recipe it was good.I got a couple of recipes written down from the BFL website for pancakes.I love sweets to, but I don't know if eating pancakes makes me want sweets more.;( Listen,I have been eating high fibre waffles.I didn't know if I was aloud or not.I have been taking one blueberry waffle and topping it with cottage cheese.I figured b/c it was a whole wheat waffle I could have it,maybe I shouldn't.
What are we going to do ladies when we get pregnat? Will have the best bodies go'in and then we got to get sick,swollen,and even more sick.Well, if my second pregnacy is anything like my first I won't have to worry about eating much b/c I need to get my head out of the tolit first.I was sick for 5 MONTHES!!!! It may have had something to do with the fact that I was 17yrs old and my nerves were shot!x(

I figured that, if I can't post my "after" pitcures here, then I will e-mail you guys some pitcures from my trip down south when we go.
I wore a pair of pants yesterday that I haven't wore since the day that I started the challenge,I had to undo the button when I sat down b/c they were a little tight around the waist.Yesterday,no problems.They weren't falling off of me but they felt alot better.I wasn't has "nipped up".I think that these pants will be my measuring pants.I wear them again in a week;)
Vilma,thats good.I guess after you have been doing the program for so long,it really becomes a part of you.I did the program last fall for 2 weeks and even before I started the challenge again,I never wanted to eat a carb unless it had a protein next to it.I am only into this challenge 2 weeks but I am hoping I am going to make it through this one and then move into another.Do you change the program at all the second time around? Or do you just up your weight? Anymore cardio? I've thought about these things.
Anyways ladies,Have a good day.I am off to do IMAX 2.Talk to you later today...
Lori
 
RE: I lost 4.5 lbs!

Sounds like everyone is doing great. My legs are more sore today than yesterday. I guess my LBWO was a good one yesterday. I did my cardio this morning on the treadmill. I did running intervals today. I started at a speed of 3.0 for the warmup, then went to 3.5, 4.0 (both walking), the 4.5 and 5.0 (running). My last was 5.2 and I was dying by the end. So I think it was a great workout.

Lori - Can you send your pancake recipe. I am trying to find something to have in the mornings after my workout but that is quick and easy. This morning I had a lean body for her shake.

Tomorrow is PLB day.

Have a great day everyone.

Rhonda
 
I am sore today......

My UB is sore, a good sore though, and my legs and buns are stiff. It must be from that killer Imax Extreme workout I did yesterday. Today is LB and I am going to do LL and tack on some of the ME leg work. I ordered 2 more 25 lb. bands for my Rocker, so I am ready to go. I just absolutely love that thing. I am not weighing until I am finished with Week 4. I will weigh and measure then. The scale is a bad thing for me. I hate it. I will be happy to just see it go down 2-3 lbs. Have a good day everyone.
Lori S.
 
My rocker is a Bun and Thigh Rocker by Body By Jake. Alot of the ladies on here rave about it, so I bought one off from Ebay. I absolutely LOVE it:D I haven't measured my legs yet, so I don't know if I am getting any good results from it, but I think I am. It is so much better on my knees than weights. Do a search on it and you can find out more.
Lori S.
 
Here's the recipe for my pancakes:
1/2 - 3/4 c oatmeal
1/2 c cottage cheese
1 tbs cinnamon
5 packets of Splenda
1 cap vanilla
3/4 c egg beaters

Mix em' all in a blender, then fry up in a pan just like real pancakes. Put a little sugar free syrup on them and you are good to go! I eat them as an addition to my afternoon or morning snack too. They are even good cold.

I am not sure about the waffles. I love em' but have not been eating them on this diet. I find they make me even more hungry. You could probably call EAS and I am sure they would tell you. They might be alright since they are wheat? I ate a honey wheat english muffin this morning with my eggs. I luv the honey wheat ones, plus they fill me up more than anything else. I have been trying to eat bread type carbs only early in the day. I think it is helping.

LoriHart - that is great about your pants fitting better. I guess I hadn't realized you had lost that much weight! Congrats! I guess hard work pays off.

I hear ya' on the pregnancy thing. We'll be in good shape... then bam... we'll be pregnant. I gained 45 lbs on the last one (NeVER AGAIN!)

I am working from home today. It is snowing like crazy here. We have a terrible storm that came in late lastnight. It is so weird because it is thunering/lightening and snowing at the same time.
 
Boy, I feel like I've been gone for longer than just the past 3 days. During the weekend I don't check in. I always do that at work during the week because I don't have the time at home. As it turned out I was off of work yesterday because my son was very sick. The poor guy got a stomach virus from one of the other babies at the daycare and he could not keep anything down even pedialyte. He was like that for 24 hours before I could get him in to see the doctor. In any case he is feeling a little better now, but is still sick.

Wow it sounds like everyone is having great results! Good job ladies!! I'm also on the 3rd week. Yesterday I stepped on the scale and I am at the same weight, but that may be because it is the beginning of the TOTM for me. Of course it could also be the sweets that have been tempting me. I haven't been cheating that bad though. In any case I didn't take any measurements before the challenge, stupid me, but I do have my measurements from the beginning of February. So far I have lost 1" off of each thigh and 1/2" off each calf, but I don't know if it is from BFL or from my previous workouts before this challenge. I only have 10 pounds to lose, if that, but it seems like the less you have to lose the harder it is to come off, but I am still going to give this a try. However, I can't help but wonder if I should lower my carbs some to start to see some results. After a week or so, depending on my results, I might need to do that.

On today's agenda is cardio. I'll probably do a treadmill workout. Yesterday was my LB workout and I am not even sore even though I was really pushing my muscles hard.

Everyone have a good day!
 
Good Morning Ladies,
How are the BFLERs today? This one is a little sleepy.American Idol keeps me up past my bedtime on Tuesday nightsx( You would HAVE to follow the program ,after the tortue of halling yourself out of bed when up could careless about working out at the time.I had a dream last night that I slept in and I was in a big panic b/cI only had 1 hour to workout.So, when my alarm went off ,I remembered my dream and I jumped up out of bed.
I was having a GOOD day yesterday.Right on with everything.Then the phone rings! My friend just got back from visiting her mom.We decided we would get together for dinner.I figured I could manage that.I would just eat what I was aloud.When we get there she decides that she wants dessert.Me and the other girl were like "NO" we don't need dessert.She kept it up, finely we all piled in the truck went to the grocery store.We didn't get 1 piece,we didn't get 2 pieces,we didn't get 3 pieces.....we got 7 different kinds of dessert.Can anyone here tell me that that is even remotely sensible?We bought 2 pieces each and went home and tasted everyone one of them.Then threw the rest in the garbage.I try not to dwell on it to much b/c if I do I would throw everything down and give up.Instead I thought,oh well, there goes your cheat day.Today is offically 2 weeks since I started the program.I can see some changes but I would probably of seen alot more if I hadn't bee "tweaking",right LuvCardio!
Looking back on it now, I could of just told my friends what I was up to.They would of TOTALLY understood.I just haven;t told anyone.I will wait and see if they notice.
Today is LB workout.I think on the weeks where I only work LB once I am going to put the squats in there from PowerHour and I may try putting my ankle weight on my legs for the ball workout in PLB.Am I nuts? I like feeling sore:p I may take the dog for a walk later, to feel better about the cheesecakes/cakes episode.
Hope everyone as a good day....I certainly hope I do.
Lori
 
RE: I lost 4.5 lbs!

Rhonda,
This is a recipe I found on BFL.com.It hasn't got the BFL "seal of approval" on it.I notice that some recipes on that forum got BFL down in the corner.I don't know what that means.But this one doesn't.I use this one alot and I also tried LuvCardio's pancake recipe.That one is good as well.
1Whole egg,2 egg whites
2 tbsp applesauce
1/3 c whole wheat flour
1 tbs brown sugar
2 tsp baking powder
1/8 tsp salt
1 tsp vannila
cinnamon
Blend all ingreidients together in a blender.Makes 3 pancakes.Take 2 lg strawberreis,6-8 grapes and 2 tbsp applesauce.Puree in blender and pour over pancakes.I like to use low calorie syrup.I don't know about you but there was no way I could eat all 3 pancakes.They are very filling.
Hope you enjoy,
Lori
 
Hi everyone.
Had a great upper body workout. I follow PUB but for triceps I did skullcrushers and then kickbacks. I know I need work on my triceps. I got to 15 lbs for my 6 reps and could barely push my right arm up. Guess I need to work on that. I also switched the back around and did double arm rows for all sets with the pullovers for the final 12.
My arms certainly feel like jello at this point. Hoping I feel a good sore like I felt in my legs.

Hope everyone has a great day and workout.

Rhonda
 
Well, I got up and did cardio on the empty stomach. That is a big accomplishment for me. I take Prozac, and ever since I started it, I am even less of a morning person. I just kept thinking it is only a half of an hour, you can do it....So, I did. I did 1/2 of Imax Extreme. Tomorrow is UB. I am slowly getting heavier on my weights. Mt chest I am going to move up to 12, 15, and 20. My back I am already going pretty heavy. On the pull overs I do 20, 25, and 30. On the rows I do 15, 20, and 25. Shoulders, my weak part. I am using 3, 4, and 5. But, I also have those 1 lb. weighted gloves and I put 1 lb. wrist bands on last week, on all the exercises. But for shoulders I am going to move up to 4, 5, and 8. Triceps I do 15, 20, and 25, and for the kick backs I do 5, 8, and 10. But, I will move those up too. Those BICEPS!!! They are a killer!!! I can only do 8, 10, and 12. But, I am going up to 10, 12, and 15 tomorrow. I have increased since we started this, so that is good. My love handles seems like it is going down, I hope so.
Lori S.
 
Good morning girlies :+ LoriSax - you and I did the same workout today! I did Imax Extreme on an empty stomach. It sure is harder to get going on an empty stomach but once you do it feels great. Does anyone know how long you are suppose to wait to eat after cardio in the morning. The other board told me an hour. I am going to call EAS today and ask. I'll tell ya' what they say! I just love Imax Extreme! I hadn't done it in over a week as I have been mostly doing my cardio at the club (that's just how it worked out). It was a blast today. I skipped thru most of the C&W sections since they sometimes bring my heartrate down. I also skipped the Jeanie Hops and Ski jumps today. I just wasn't up to them and I figure if you are not up to them and you just stand there it isn't good. I am better doing something to keep the intensity up.

I did UB yesterday. I am opposite of you LoriSax. I am strong on my shoulders but am weak on other parts. I really struggle on the pullovers on the bench. I am up to 20 but muscle wise could go heavier... But don't think I can because I am afraid I would drop it on my head. I need to find something else to work my lats good and hard. The biceps kill me too! Yesterday I did 12, 13.25, 15 and 16.25. Weird thing is I am not sore much in my biceps today. My shoulders are killing me though! I am getting stronger on my triceps!!! Overall my strength has definitely improved with this BFL thing. Pretty soon I am going to have to start to do more wts at the gym though as I can't safely hit my high points at home on some of the sets. Particularly squats, I just don't see how I could safely lift more than 50 lbs over my head. Maybe I should start using my universal wt set more (leg presses, extensions etc.)

LoriHart - glad you had a good night out! Sounds like you are sticking to it for the most part! Be strong. Think of the end result! Who cares about those desserts! Ya' gotta have a treat now and then. Just focus on today! Forget about yesterday. I always have a hard time when I go out to eat too. I always say I will be good but saying is easier than doing.

I am also going to try and be better on my diet today. Yesterday I had to servings (lunch & dinner) of red meat. Today I am going to try and stay leaner. I am having Shannycakes for breakfast (yummy :9 )Tuna salad in a pita for lunch and who knows what for dinner. I made a big batch of wild rice w/some mushrooms on it the other day. I have been using that as a portion of cardio once a day. It is yummy too! Today I am going to try to stay lower fat than yesterday. I was just so hungry yesterday I think my bod was craving the red meat!

I am really having fun on this program! How about you guys? It is something different and makes working out so easy, time wise. I don't have to WONdER what I am going to do. I know it is either cardio, LB or UB. I spend a lot more time focusing on my food which is 90% of my problem anyway! It is amazing I am seeing better results now than when I was working out hours a day the past few months! I was obviously overtraining!

Hope you have a great BFL day! Be strong! Plan, Plan Plan and STICK to the PLAN! Focus on all the things you do right. Forget about yesterday's "tweaking" and move on baby! Make today better than yesterday! We can do this! Maybe our goal should be to "tweak" less each and every day! Stick to the Plan Stan!!! Keep up the good work!
 
LuvCardio - Did you post your recipe for protein pancakes somewhere and I missed it?? I printed out Lori's recipe, but they say "variety is the spice of life - body for life, that is!" :)
 
Yeah, I did post it... but here it is again:)

1/2 - 3/4 c oatmeal
1/2 c cottage cheese
1 tbs cinnamon
5 packets of splenda
3/4 c egg beaters
1 cap vinalla
1/2 banana or other fruit(option but makes them really good!)

Mix in the blender then fry in the pan just like ya' would real pancakes! Let you pan get nice and hot:) Then top with sugar free syrup and you are good to go! I am going to make these this afternoon for my afternoon meal. They are great because they include your protein and carb all in one:) They are good cold too!

I am snowed in at home here in Colorado! Major blizzard! I have to fill my day with lots of good filling foods so I can control myself. It is so much harder here at home where I am not as busy all day!

Just think... "no tweaking... no tweaking... no tweaking!" We can do it!
 
Hey girlies. If you haven't checked out the hussman site... you should! He has a BFL specific slide. Funny thing is he has a page specifically on "tweaking". What a coincidence!

Anyway, he has some different ideas on tweaking cardio, lots of tips on nutrition and all kinds of other stuff. Wonder how good the info. really is? Anyone know?

http://www.hussman.org/fitness/bfl.htm
 
Well, today is going better the yesterday:) Are you ladies like this....get up in the morning so motivated....ready to get your day started with a good workout but then your motavation s-l-o-w-l-y goes down hill? I get up in the morning rear'in to go and then by my 5th meal i'm "blah,blah,blah"!Don't talk about it!x( Not that I am craving anything but I guess I am just getting tired and cranky.
LuvCardio- I always start my workout at 7 and usually end around 8.I try to eat at 8:30 but it usually ends up being more like 8:45-9:00.I figure that the days when I am suppose to do cardio,I am suppose to be done at 7:20 anyways....so I just eat around the time I would if I had done 20 min instead of 45.It usually works out goo, cause I will get a shower and clean up.Then it's time to eat.
LoriSax-thats where I am noticing the difference to,around my love handles.Feels good!:p
Well, I managed to stay away from muffins at work and a caramel rice krispie square.But I did smell them:7 I read one time that if you smell something your body thinks that you ate it.I don't know how true that is.I wasn't craving anything sweet but the times that these things were around I was hungry.I am finding that I have been hungrier lately then I was last week.Got anything to do with building more muscle I wonder?
Anyhoo,I shall go and eat meal #5.I am having chicken breast,brussel sprouts and I have a potatoe cut up into tiny little pieces, they taste like fries;-) Then I have to go back to work,we are having a snow storm here to;(
Lori
 
Lori - I have been sooo hungry too. I was wondering the same thing. I just pulled a bunch of new recipes off of the BFL site. I am going to try something different tonight.

Also - what types of carbs are you guys mostly eating? Are potatoes suppose to be a good carb? I wish I knew what carbs are good or not! I just printed the pages off of the hussmen site and am going to read in detail later today. I might also call EAS?

Wondering if we are hungry because we aren't eating the right things? Maybe not enough fibre? I have been bad about my veggies and have been eating only peas and cucumbers. Maybe I need more?

Have a good day!
 
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