Re: First Day recap

[Guest guest]

Hi Joy!

Congrats on making it through your first day! Don't worry, it gets

easier planning and workout-wise once you get more into the program.

For your workout, I'd really suggest venturing into the free weight

section. Not only is it just all around better for your body, using

free weights is a tad bit easier to do the BFL-style workout. For

example, if you do bicep curls with dumbbells, you could start using

8lb weights, then 10s, 12s, 15s, etc. And you didn't do anything

wrong--that feeling where you can't lift another ounce is exactly

what you're looking for. It's a little easier to do the sets with

free weights, in my opinion. As for the male factor, it's just

something that you're going to have to deal with. If you can go to

the gym anytime you want, it'll probably be less crowded during the

daytime. There's women at my gym that take their dumbbells and use

them in other parts of the gym (where there's more women). But you

may start to appreciate the guys in the future...they can be somewhat

entertaining to watch, and every once in a while they'll help you

out And I've never met a man at my gym who thinks it's funny that

there's a woman in the free weight section, usually they think it's a

cool thing.

As for meals, don't worry so much about working out on an empty

stomach. My weight workouts are 200% better if I have a small meal

before the gym. My advice would be to have a regular meal as soon as

you get up in the morning and just keep eating up until you go to the

gym. You can still get the " empty stomach " effect if you've not eaten

for 1/5 to 2 hours before your workout.

Here's a pretty typical day from when I was doing strict BFL:

Meal 1: Protein pancakes--3 egg whites, 1/3 cup cottage cheese, 1/3

cup oatmeal, cinnamon. Blend until smooth, then fry up like regular

pancakes in a non-stick pan. These are the best!!!

Meal 2: 3/4 cup cottage cheese, fruit (pineapple, apple, peaches,

orange, etc)

Meal 3: 3 oz grilled chicken (made ahead, on free day), baked potato

(in microwave), salad with lowfat dressing

Meal 4: Myoplex lite shake

Meal 5: 3oz salmon, sweet potato, splenda and cinnamon, salad and

veggies (green beans, broccoli, etc)

Meal 6: fruit and cottage cheese again or once in a while another

Myoplex shake (if I was craving something sweet).

If you can resist the carb cravings for just a couple of days,

they'll go completely away, I promise! And you can never do too much

planning, at least in the beginning. One thing I learned early on is

to keep my fridge stocked with BFL authorized food--this way, I could

always find something good to eat.

Keep it up!! And don't be afraid to ask questions

Maggie