BFL-Week 9

L

LoriSax

Cathlete
Well, that is what week I am in. My gosh, can you believe it??? I took my free day yesterday, and I am very bloated. I was going to weigh and measure tomorrow, but I am not sure now. I am slugging down water. Everything is going good here, I did 3/4 of Imax Extreme before I went to church. I really needed to do something different. I hope everyone had a good weekend. Talk to you sonm.
Lori
 
Hi Lori,

I'm checking in early believe it or not! :) Yesterday after 7 1/2 hours of work, then some last minute shoppingonthe way home, I was still fairly wired around 10 p.m. At first I was going to skip my workout because it was kind of late when I got in but at 10:20 I thought what the heck! ;) So in I popped Leaner Legs and got busy! Boy was I focused and determined! I felt so good when I was done! Legs were tingling...abs were on fire!

I think I'm going to try shaking things up a bit by doing the CTX series this week. I think a burst of cardio and some special focusing on each muscle group will help me break through this weird plateau I'm stalled upon.

So off I go to do 10-10-10! I'll check in again tomorrow!

:) Angie
 
Hi!!

Took my free day yesterday... however, my free day turned into 2 free days x(... Will get on track tomorrow.

Friday, I didn't do PUB as I had planned, so did it yesterday instead, but I really felt like doing cardio also, so I popped in IMAX2 intervals 1-5 premix, then did PUB.

Today, I did a 5k race, and I had soooo much fun! I finished in 27:49, THREE MINUTES before what I had hoped. I was hoping in finishing in 30 minutes, so I felt extremely accomplished :)

I am starting W2 tomorrow... are you guys still planning on goal setting week per week? I think that would help me, and I want to checkin on my 2 goals everyday... so here goes:

1. No cheats except on free day (Saturday for me)
2. Morning workouts

My planned workouts are as follows
Mon: LL and yoga
Tue: 4.5 mile run, steady pace
Wed: CTX upper body
Thu: 4.5 mile run, last 2 miles with intervals
Fri: PLB
Sat: 30 min moderate intensity cardio or some form of family functional fitness activity
Sun: 7 mile run, LSD

Have a great BFL week everyone!
 
Hey guys! Happy BFL Sunday to you! LoriS- thx for starting a new thread!!!

Here are my goals for the week...
1. WATER, WATER, WATER! Must drink more and LESS Diet Coke!
2. No cheating while travelling this week!
3. Workout while travelling
4. Eat low fat, CLEAN foods!
5. Increase ab workout frequency and intensity!!!!

As you see from my goals I am travelling on biz this week! I MUST be good! I can do it! I can do it! I can do it! :+ :+ :+

LoriS - sorry you are feeling bloated ;( Is it almost that time? Keep chuggin' the water! A good cardio session always does me good! Also, a good couple days of clean healthy eating always helps me. Try some salad, cucumbers? All that good stuff w/natural water in it??

Pfive - I am with ya' girlfriend on the late night workouts! I have been there before. Sometimes those are the best!

Janick - your week looks good! Congrats on the 5K! Wow! I want to do one!

I did PUB today! Increased my wt on almost everything! I am sssoooorrreeee tonight!

Tomorrow is cardio for me so hopefully I will have time tomorrow evening to work out at the hotel! I am taking my walkman. All I need is a good treadmill, bike, or elliptical and I know I will hit those 10's! :p

I really need to start working my abs more! I took some pics today and noticed my abs still need some serious work! Have you guys taken pics yet? I was amazed at the difference even though I still have a LONG way to go. I can't believe how much fat is on my body! When is it ever going to all be gone???? uuggghhhhhh!!! Oh well! At least it is coming off!

I was 1/2 controlled yesterday for my free day! I logged my food on fit day and was amazed my calories weren't very high... even though I had pizza and cake for lunch! Amazing! I ate real bad for lunch but ate decent the rest of the day! I feel so much better today than I have after all the other free days. I am going to try and only do 1 kinda bad meal during the week (like Chipotle naked burrito) and then 1 bad meal on Saturday! x(

Well off to bed I go! I have to be at the airport by 6:00 a.m. tomorrow! yucky!
 
Hi everyone,

This is week 8 for me. I will be measuring and taking pictures this weekend. We do pictures about every four weeks. All I know is so far 8.5 pounds down from when I started. I am happy with that but have a long ways to do. It seems for me I will be doing a few more challenges just to stay on track.

My goal for this week is to stay with my eating plan and only cheat on Saturday.
Hubby is finally going to start back up tonight with his workouts. He has had a lingering cough from his cold a couple weeks ago. Just won't go away.

Hope everyone is doing well. Did lower body workout and added on the stability ball section from PLB. tomorrow I am going to try to get back on track with my walk/run routine. Hopefully the knee will hang in there, if not, I will quit early and ride the bike.

Does anyone ever put two pieces of cardio together for a workout. Like 15 minutes on the treadmill and 15 minutes on the bike? If so, just wondering how this works out. Does your heart slow way down changing equipment?

Rhonda
 
Hi All ;o)

Did I mention that on yesterday, I re-started the BFL challenge? I was only two weeks into the challenge. I have been reading so much from the BFL forum, that I decided to re-start. There’s a lot of information on this site. Anyway, yesterday started week 1. I’m going to finished my 12 weeks know matter what. Know more re-starting for this gal <g>

I’ll be taking pictures this weekend and again every 4 weeks. I’m happy to say that in the last two weeks, since starting the BFL challenge I have lost 2 lbs. I am sure I could’ve lost more, but with all the munching I do, kinda hinder my progress. Therefore, I’m going at it this time hard and strong bc I now know it works. I'm going too stay focus, focus and focus on my daily/weekly goals that I set for myself.

My goals for this week are:
1. Set attainable goals for myself that I know I can keep ;o)
2. Drink 56+ oz of water
3. Eat at least 5 meals a day
4. No eating after 7pm, know matter what meals I didn’t get to eat
5. Workout 6 days this week

I know this is not enough water, but I’m not a water drinker. I figure to start at 56+ oz then as my body get use to drinking water, my body will crave more water, right! Well, guys going to run for now, ttys.

PS--Ladies how do you get the smilies to work. I tried clicking on them but I only get this :) What I'm I doing wrong, thanks.

Teddygirl~~
 
Janick - Congratulations on your timing in the race! :) When's the next one? I like listing my weekly goals too and started to do that yesterday but I had already re-written my post 3 times and decided to just call it a day! :+

Fitnut - I remember once working out at midnight and it wasn't because I had just gotten home from work either! :7 I was just compelled to do Tough Tape! I too need to keep focusing on the abs this week AGAIN. I guess I'm going to be doing that until the end of this rotation. :(

Rhonda! - Wow! 8.5 pounds! Great job! I think with the cardio changes it just depends on what 2 you're doing. I've done the stepper and jumprope, so there's only a very slight and brief drop in the heartrate. But it gets right back up there the moment I start up again. I think if you have your secong cardio option all set to go there shouldn't be a significant difference. What are you considering?

Teddygirl - Seems we're in the same boat! No eating after hours as I call it. One of my goals this week is to have a meal replacement shake after my workouts. I will cook for the family but I will sip on my shake. I normally don't finish working out until 8:30 or 9 o'clock and I always feel guilty eating dinner at that time. So this week that's the plan to follow. Maybe I'll lose this pooch!

So here are my goals for the week:
1. Drink 64+oz of water daily
2. After workouts have an MRP shake (versus a heavy meal
3. Concentrate more during ab work
4. Eat more fruits this week
5. Increase the weights, challenge myself

Can someone help me with a baking question? I have a package of muffin mix and want to add some of my protein powder to it. If I add a scoop or two, how much more liquid do I add to keep it from being horribly thickened? And here's another one - I read that you can substitute applesauce for the oil, is it (?), to cut out fat calories, how much applesauce? What other subsitutions are out there? I normally eat oatmeal for breakfast but with it getting warmer I'd rather not eat a hot cereal in the mornings. So I thought muffins would be great with my regular protein shake. Omelets are an option too but some mornings I just don't have the time. And sometimes when I do have an omelet, I'm hungry again around 9 a.m. and that tends to throw off the rest of my day because I regular meal times occur earlier than normal.

Okay, so if someone would post the changes I can make for healthier muffins please do and I promise to print them out and post it immediately to my fridge. :+ Thanks!

Now let's get out there and pump some iron, ladies! :7

See ya later,
Angie
 
Well, I weighed and measured today. My weight maintained, but I have lost some inches around my waist, and abdomen. My hips have not moved since we started this. I also gained 3/4 inch in my bicep. I was pretty happy with that. I just hope my hips move a little in the last 4 weeks. I was always using my BTR, but the last couple4 of workouts, I have switched to weights nad my barbell just to mix things up some. Have a great day everyone. Talk to you soon.
Lori S.
 
Hello fellow BFLers!

Thank you all for your kind words concerning my 5k. I was proud of myself.

Well, I screwed up on one of my goals yesterday. I did cheat. I ate half a prune and 2 pistachios! Nothing terrible you will say, but my cheats are usually bites and tastes. Those have got to stop, because often one bite turns into several and even more. I did wake up for my workout yesterday morning though.

Today, I already screwed up on my goal of working out in the morning. I'll have to workout tonight instead. But I am determined to not screw up on the other goal.

Pfive - You can put protein powder in a muffin recipe. I have done it with success, but when doing it, I replaced part of the flour of the recipe with protein powder (about 3/4 flour, and 1/4 protein powder). The final result is a muffin that is dryer though. You can replace all oil in baked goods for applesauce. It always works well for me. It gives you a denser type of baked good though, but I prefer that to a moist and crumbly muffin/bread/cake. If you are baking something that is chocolate though (like brownies or a chocolate cake) use prune puree instead and add some instant coffee crystals. Both will enhance the chocolate flavor. Finally, you can replace half to all the sugar in baked goods for Splenda. As long as the sugar is not in the recipe for "structure" it should be ok (in muffins and quick breads it works very well for me, with no aftertaste).
 
Wow, not many checkins yesterday including myself.
Yesterday I tried to start up running again and I went slower than the last time and it felt great. I think my knee has healed so I can continue the walk/run routine on my treadmill. Made me happy.

This morning was Upper body. I followed the BFL way using PUB with Cathe. I just skip the second exercise until the last set of 12. Felt good and boy those bi's died at the end.

I was wondering about changing up a bit and doing slow and heavy for the last four weeks instead of the total BFL way or thinking about waiting til the end and try it after BFL. I would still do the BFL cardio but then on the strenth days do S&H, so each body part is hit hard once a week. Has anyone done the S&H during their 12 weeks?

Rhonda
 
Rhonda - I was thinking of doing S&H at some point, so I'd love to know the answer to your question. With PUB, did you skip the medium weight section... I'm not sure I understand what you mean.

Lori - I forgot to say: CONGRATULATIONS. If you are seeing measure differences, you are also most likely losin BF. WTG!!!

Although I didn't wake up yesterday morning, I was able to wake up this morning to do CTX upper body (I didn't have enough time to do abs though... will do them tonight). Although CTX is not a BFL type workout, it was tough... I have trouble typing now :)

Yesterday, I went for a 4.6 mile run. Did some intervals the last 1.5 miles.

Foodwise, although I have mostly sticked to my plans, I have had some bites of things that I shouldn't have yesterday (dried pineapple and half a high fiber fruit leather bar). It's not chocolate cake, but still, not BFL food.
 
Hi everyone. How is it going?? Had a good day yesterday. For cardio I did 3/4 of Imax Extreme. I moved my step up a notch last week, so I have been getting better workouts. Today I will do PLB. My stomach is quite upset today, I don't know if I have a touch of the flu or what??? Have a good day.
Lori
 
Yesterday was pretty good for me too! First off I spent an hour and a half hanging out in the park with a friend sharing a side order of hot wings :9 but I had water! If that helps! ;-)

Anyway once I got home, I made a quick dinner for the family and then headed for my workout. I was distracted by some movie that was on but at 9 p.m. I put in Power Circuit and went for the burn! :+

Tonight will be Kickbox! I'm trying to do a wee bit more cardio to help move this stubborn fat!

Catch you all later,
Angie
 
Janick-
With PUB for chest -
I do 12 reps fly, skip the press so I can have a little rest
do 10 reps fly, skip press
do 8 reps fly, skip press
do 6 reps fly, skip press
do 12 reps fly, 12 reps press

I do this for all sets. If anyone else does it differently, I would like to know.

Rhonda
 
Lori - I hope you are feeling better today. Please let us know. :)

Pfive - Hot wings? Is that BFL-authorized? hmmm }(

Rhonda - Thanks for the explanation, I understand now :)

I cheated again on 1 slice of dried mango yesterday. It could be worse, but those things have sugar in them... they are like candy.

I weighed myself yesterday, because I was under the impression that I had gained weight in the last month, and I was not mistaken :-( I gained THREE pounds (but my Tanita scale says my BF has reduced by 0.4%, but it's probably not that reliable). I had increased my total caloric intake in the last month to the 1700-1900 range. I guess, I can't maintain on that, even with exercise. I've been in the 1500-1650 caloric range the last 2 weeks, but I think I need to decrease to what Hussman's site says for me ie 1290-1460. I know where to cut my calories though... so that shouldn't be so bad. BTW, my stats are the following 5'2.5" and 125 pounds (22% BF). I want to get my BF down to 20% and I'll be happy.
 
Hi Ladies!

Rhonda - for the pyramid upper body/chest, I can't do all those reps either but I stay with Cathe and crew. I will do the first set of presses because it's easier starting out but I skip all the rest, allowing myself a break! :)

Okay Janick! You caught that, but I'm telling you those hot wings were so good! :9 They weren't the greasy ones either. I specifically requested that the wings come from Mazzio's not Hooter's! You need several paper napkins per wing to eat those from Hooter's. This weekend I plan to make my own version of hot wings. I'll use skinless chicken breast strips and I'll use Durkee (?) hot wing flavoring packet (the one with the oven bag) and bake them. And just to let you know I NEVER use butter or margarine in my hot wing sauce!

The other night I made sure I got in some cardio. Actually I've been doing a littel cardio all week! So please tell me I've burned away some of the calories!:+ :+

Tonight I think I'm going to do a full 45 minutes of cardio. No weights!

I'll check back in later!
Angie
 
Hi everyone,

Got my cardio in this morning. I was able to do my full treadmill workout with my knee. It felt so good but boy it was getting hard at the end. I am still debating about checking into runervals or treadmill moves. Those tapes look interesting but just not sure if I want to spend the money at this point in time.

Saturday is measure and picture day. Friday is lower body day, which I don't mind doing because it seems to go by quickly.

Hope everyone is doing well.
Rhonda
 
I'm Back!!!! Just got back from my trip:) Looks like ya' all are doing FAB! Sounds like everyone is really starting to figure this thing out!

I was feeling yucky today. I am PMSing... was kinda bad on my trip and was feeling quite bloated in general. I didn't eat really bad, I just didn't eat really good. I really missed my chicken and salads! I only got cx and salad one time:( It is so funny how I seriously craved GOOD food! I begged my co-workers to let us go somewhere they had cx and salad! It seemed everywhere we went had nothing but fattening food!!! But I managed to eat 1/2 healthy. I also worked out while I was there. I found a 24 hour fitness gym (which I belong to) right by my hotel so I went there 2 out of 3 days:) It was fab! Got a killer cardio workout one day and a total body wt workout the other. Did it all 100% BFL style but with 15 min. of extra cardio.

Tonight I did a killer cardio class at the gym. Made me feel better. I think tomorrow I might do ME and then some cardio on my free day Saturday.

I think I am going to take my calories down to about 1500 this week and see how it goes. I haven't lost a pound in over a week. Not sure if it is b/c of the pms bloating and travelling or if it is somehing else? I feel like I am leaner and have more muscle so I am not sure???

Anyway, gotta get to bed! Chat w/ya' in the morning!
 
Where is Lori Hart???? I hope she is ok!!

I have been so busy lately. I will be gone all weekend. I am doing great, staying on program, getting in workouts. I hope everyone is well.
Lori
 
Hi guys!!!

Fitnut- You did good on your trip. As long as you don't feel that you pigged out, even if you did eat BFL like 50% of the time, I'm sure you didn't do any damage. Considering that you worked out in addition... I'm not worried at all for you! :)

Lori - WTG!!! Keep up the good work...

Nothing special to report except that I'm a little down. Don't know if it's PMS or the fact that the scale shows extra pounds (and some of my clothes from last summer don't fit :( ).

Today is rest day for working out. Last night, I went on a 4.5 mile run... these are good for me, as I plan a lot of things in my head while I run. Yesterday, I was thinking about next week's menus... LOL

Tomorrow, I have a 7 mile long run scheduled (hence the rest day today) and Sunday I have PLB upper premix scheduled. I don't do the BRL method for weight lifting, as I don't feel comfortable with it. But I try to go the highest possible on the heavy set for PUB and PLB.

I'm really confused about how many calories I should eat. Miss M at that BFL winners site, says I need 1600 to 1800 cals a day for BF loss, but Hussman says I need 1290 to 1460. Very confusing...

Anyways, have a nice day!!
 
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