Guest guest Posted March 4, 2003 Report Share Posted March 4, 2003 --- can you give us a typical eating day you follow? are the execises intense? Are you drinking alot of h2o? jen In , " boogc72 <BooGC72@n...> " <BooGC72@n...> wrote: > I have been doing the program for 6 weeks. My stats at the start > were 28.7% body fat 128 lbs and i am 5'4 " . Today I had my body fat > measured again and it was 27.4% and weight was 127lbs. I would have > thought I would lost more than that. I do the work outs in the > morning and I follow the eating plan. I did miss three workouts two > weeks ago do to illness. What should I be expecting? I would like to > add walking three times a week to my cardio. Should I? > > > Help! It's almost bathing suit weather. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 4, 2003 Report Share Posted March 4, 2003 I tried to answer you before and it didn't work so if you get this twice sorry. I just finished week 6 too and I have not lost any weight on the scale at all and only 2.2% bodyfat. I also weigh 127 except I am only 5'2 so that makes me fatter :0) Anyway, I expected to lose more faster as well. I follow the program very closely and have never missed a workout. The only thing I do is sometimes not eat the 6th meal because I'm not hungry or can't stay up anymore and I drink beer (sometimes 5 or 6) on free day. I have been thinking about cutting that out because of what others have said on this site. The book really didn't address alcohol on free day. Last week I started adding 2 extra 30 minute moderate cardio sessions to see if that would help and I skipped weighing on Saturday cause I was tired of seeing the scale not moving. Well good luck at least now we know we aren't the only ones. > I have been doing the program for 6 weeks. My stats at the start > were 28.7% body fat 128 lbs and i am 5'4 " . Today I had my body fat > measured again and it was 27.4% and weight was 127lbs. I would have > thought I would lost more than that. I do the work outs in the > morning and I follow the eating plan. I did miss three workouts two > weeks ago do to illness. What should I be expecting? I would like to > add walking three times a week to my cardio. Should I? > > > Help! It's almost bathing suit weather. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 4, 2003 Report Share Posted March 4, 2003 how many calories are you consuming? What type of fruit do you eat? And what numbers are you hitting during your weight lifting... Re: fat loss I tried to answer you before and it didn't work so if you get this twice sorry. I just finished week 6 too and I have not lost any weight on the scale at all and only 2.2% bodyfat. I also weigh 127 except I am only 5'2 so that makes me fatter :0) Anyway, I expected to lose more faster as well. I follow the program very closely and have never missed a workout. The only thing I do is sometimes not eat the 6th meal because I'm not hungry or can't stay up anymore and I drink beer (sometimes 5 or 6) on free day. I have been thinking about cutting that out because of what others have said on this site. The book really didn't address alcohol on free day. Last week I started adding 2 extra 30 minute moderate cardio sessions to see if that would help and I skipped weighing on Saturday cause I was tired of seeing the scale not moving. Well good luck at least now we know we aren't the only ones. > I have been doing the program for 6 weeks. My stats at the start > were 28.7% body fat 128 lbs and i am 5'4 " . Today I had my body fat > measured again and it was 27.4% and weight was 127lbs. I would have > thought I would lost more than that. I do the work outs in the > morning and I follow the eating plan. I did miss three workouts two > weeks ago do to illness. What should I be expecting? I would like to > add walking three times a week to my cardio. Should I? > > > Help! It's almost bathing suit weather. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 4, 2003 Report Share Posted March 4, 2003 In a day I usually get about 1300 calories. I only eat fruit about every other day. Bananas and oranges. Veggies I eat 3 times a day every day. Carrots, green beans, broccoli, celery and radishes. As far as weights go.... I started slow cause I had never done them before but... dumbell bench press I started with 5 lbs worked up to 15 and now I start at 8 and work up to 20 Pullovers - I start at 15 and work up to 25 Lat raises - (I'm weak here) start at 3 work up to 10lbs dumbell curls- start at 5 work up to 15 Tricep press I go up to 40 leg press I go up to 155 dumbell lunges up to 20 > > I have been doing the program for 6 weeks. My stats at the start > > were 28.7% body fat 128 lbs and i am 5'4 " . Today I had my body fat > > measured again and it was 27.4% and weight was 127lbs. I would have > > thought I would lost more than that. I do the work outs in the > > morning and I follow the eating plan. I did miss three workouts two > > weeks ago do to illness. What should I be expecting? I would like > to > > add walking three times a week to my cardio. Should I? > > > > > > Help! It's almost bathing suit weather. > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 4, 2003 Report Share Posted March 4, 2003 Thats ok, I can answer both, you need to rotate calories within the structure of your BFL program. I always rotate calories or the body begins to think it is starving. I use Physiquetransformation.com for journaling purposes, it's great and I also follow their principal of rotating calories. We women think less calories is better and that is just not true. Last week, I dropped 2 lbs and one inch from my waist eating around 2000 calories a day. Our bodies NEED fuel and energy to transform. Here's what I do: Whatever on Sunday, within reason, I can be a binger. Approximately: 2000 monday, 1800 tuesday, 2000 Wed, 2100 Thursday 1600-1700 Friday, 2000 Saturday. GO check out the site. How many grams of protein a day do you eat? I bet you are not getting enough at that caloric intake? And by numbers I meant, 8 9 or 10+. Are you doing your personal best and are you sore 24 hours after weight liftng? Anne Marie Re: fat loss In a day I usually get about 1300 calories. I only eat fruit about every other day. Bananas and oranges. Veggies I eat 3 times a day every day. Carrots, green beans, broccoli, celery and radishes. As far as weights go.... I started slow cause I had never done them before but... dumbell bench press I started with 5 lbs worked up to 15 and now I start at 8 and work up to 20 Pullovers - I start at 15 and work up to 25 Lat raises - (I'm weak here) start at 3 work up to 10lbs dumbell curls- start at 5 work up to 15 Tricep press I go up to 40 leg press I go up to 155 dumbell lunges up to 20 > > I have been doing the program for 6 weeks. My stats at the start > > were 28.7% body fat 128 lbs and i am 5'4 " . Today I had my body fat > > measured again and it was 27.4% and weight was 127lbs. I would have > > thought I would lost more than that. I do the work outs in the > > morning and I follow the eating plan. I did miss three workouts two > > weeks ago do to illness. What should I be expecting? I would like > to > > add walking three times a week to my cardio. Should I? > > > > > > Help! It's almost bathing suit weather. > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 4, 2003 Report Share Posted March 4, 2003 Have you taken measurements or pictures? Caliper readings can easily be off 3% either way. So, you may have been 30% to start with and be 26% now. It's not the exact number that's important, just that it's going down. How do you look and feel? How are your clothes fitting? Those are a better measure of progress. I only lost 3 pounds on the scale my first challenge but I lost a lot of inches and gained a lot of definition. You can walk as much as you want. I walk 4 miles up and down hills most mornings. I don't really consider it cardio, just my contribution to not sitting on my butt all day. :-) fat loss I have been doing the program for 6 weeks. My stats at the start were 28.7% body fat 128 lbs and i am 5'4 " . Today I had my body fat measured again and it was 27.4% and weight was 127lbs. I would have thought I would lost more than that. I do the work outs in the morning and I follow the eating plan. I did miss three workouts two weeks ago do to illness. What should I be expecting? I would like to add walking three times a week to my cardio. Should I? Help! It's almost bathing suit weather. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 4, 2003 Report Share Posted March 4, 2003 : My suggestion to you is to post what you ate today (or a typical day), and we'll try to help you make some adjustments if appropriate. The only other thought I have is to examine your free day; since you presumably don't have so much weight to lose, you can easily be erasing the weekly caloric deficit by overindulging on your free day, which would result in slower weight loss over the time period. Sherri > I have been doing the program for 6 weeks. My stats at the start > were 28.7% body fat 128 lbs and i am 5'4 " . Today I had my body fat > measured again and it was 27.4% and weight was 127lbs. I would have > thought I would lost more than that. I do the work outs in the > morning and I follow the eating plan. I did miss three workouts two > weeks ago do to illness. What should I be expecting? I would like to > add walking three times a week to my cardio. Should I? > > > Help! It's almost bathing suit weather. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 5, 2003 Report Share Posted March 5, 2003 My typical day is 500 am work out 600 am whole wheat sandwich with 2 egg whites and 1 yolk or chicken breast on whole wheat 900 am cottage cheese fat free yogurt 1130 chicken breast, broccli or salad with light dressing and a pear or apple or yogurt or carrots 0200 cottage cheese with apple,or pear,or yogurt, or detour bar by its self 0600 I cook for four and have always cooked a protien(chicken or flank steak or lean pork) with carb (roasted potates, or pasta salad) and veggie (broccli, zuccini, salad or lima beans) I drink 8-10 glasses of water a day. However I usually do have a glass of wine with dinner almost every night. My free day I do in 2 free meals. Usually Friday night and saturday night or Friday night and Sunday. Usually we eat out and I get a salad with REAL dressing a baked potato and a filet. Help > I have been doing the program for 6 weeks. My stats at the start > were 28.7% body fat 128 lbs and i am 5'4 " . Today I had my body fat > measured again and it was 27.4% and weight was 127lbs. I would have > thought I would lost more than that. I do the work outs in the > morning and I follow the eating plan. I did miss three workouts two > weeks ago do to illness. What should I be expecting? I would like to > add walking three times a week to my cardio. Should I? > > > Help! It's almost bathing suit weather. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 5, 2003 Report Share Posted March 5, 2003 Something I have done that helped a lot is cut out processed foods to the maximum extent possible and try to eat foods as close as possible to their natural state. For me it was the hardest to give up breads but it has helped (I was using bread as a carb twice a day). Anita > I have been doing the program for 6 weeks. My stats at the start > were 28.7% body fat 128 lbs and i am 5'4 " . Today I had my body fat > measured again and it was 27.4% and weight was 127lbs. I would have > thought I would lost more than that. I do the work outs in the > morning and I follow the eating plan. I did miss three workouts two > weeks ago do to illness. What should I be expecting? I would like to > add walking three times a week to my cardio. Should I? > > > Help! It's almost bathing suit weather. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 5, 2003 Report Share Posted March 5, 2003 , Your meals look pretty good, though a bit oddly spaced. For your first meal, I would add 2 more egg whites and use something other than bread for your carb. I would add in your 6th meal just before bed at say 8:30pm. Also, I would give up that glass of wine with dinner. It is really detrimental for fat loss as it will slow your metabolism down for days afterward! If you have to have alcohol, limit it to free day but I would drop it all together if I were you. Park Re: fat loss > My typical day is > 500 am work out > 600 am whole wheat sandwich with 2 egg whites and 1 yolk or chicken > breast on whole wheat > 900 am cottage cheese fat free yogurt > 1130 chicken breast, broccli or salad with light dressing and a pear > or apple or yogurt or carrots > 0200 cottage cheese with apple,or pear,or yogurt, or detour bar by > its self > 0600 I cook for four and have always cooked a protien(chicken or > flank steak or lean pork) with carb (roasted potates, or pasta > salad) and veggie (broccli, zuccini, salad or lima beans) > I drink 8-10 glasses of water a day. However I usually do have a > glass of wine with dinner almost every night. > My free day I do in 2 free meals. Usually Friday night and saturday > night or Friday night and Sunday. Usually we eat out and I get a > salad with REAL dressing a baked potato and a filet. > > Help > > > > > > > I have been doing the program for 6 weeks. My stats at the start > > were 28.7% body fat 128 lbs and i am 5'4 " . Today I had my body fat > > measured again and it was 27.4% and weight was 127lbs. I would > have > > thought I would lost more than that. I do the work outs in the > > morning and I follow the eating plan. I did miss three workouts > two > > weeks ago do to illness. What should I be expecting? I would like > to > > add walking three times a week to my cardio. Should I? > > > > > > Help! It's almost bathing suit weather. > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 5, 2003 Report Share Posted March 5, 2003 Your meals are certainly within the authorized parameters of BFL, but I could suggest a few changes/tweaks that might result in more fat loss. I would definitely get rid of the whole wheat bread at breakfast and substitute 1/2 cup oatmeal or a serving of high fiber ceral such as Kashi Go Lean or Kashi Good Friends or Shredded Wheat; I'd also add a couple more egg whites (or you can just make protein pancakes using the oatmeal, egg whites, 1/2 c. cottage cheese and splenda with a couple berries thrown in). Depending on the yogurt you are eating at meal 2, it could be loaded with sugar and you can make a better carb choice there, such as some berries (which are low on the glycemic index). Check your yogurt for the sugar content (some of the fat free ones are very high). Meal 3 would be better with a complex carb like brown rice rather than yogurt or fruit or carrots. What kind of salad dressing are you using--check the label carefully for sugar and calories. I usually make my own dressing using a teaspoon of a good oil such as safflower oil and some balsamic vinegar. I generally make a big batch of steamed veggies(or sauteed in Pam) and eat them at lunch and dinner to avoid the issue of salad dressing because it really can add significant calories (and sugar). The chicken is perfect (and you can certainly have turkey or tuna to mix it up a bit). A bar or shake is fine for Meal 4, and while Detour bars taste delicious, you may want to pick a bar with a little less fat, sodium and sugar) if you are eating a bar every day. Once again, I think you can make a better carb choice than yogurt (and if you eat fruit at the earlier meals, I would not eat more in the late afternoon). I generally eat a shake or bar at this meal because it's convenient. Seems like a little too long between meals 4 and 5. ZFor maximum fat loss, stick with the leanest proteins (Chicken breast, turkey and fish) or else be sure to really limit your portion size if you eat red meat (since, depending on the cuts, it can be a lot higher in terms of calories and saturated fat). Sweet potatoes and other nonprocessed comlex carbs are a good choice (better than pasta) for your dinner carb. What about meal 6? Hope this helps. Since you really don't have much weight to lose but want to lower your body fat %, I would really try to eat as clean as possible and cut out some of the excess sugar. Sherri > > I have been doing the program for 6 weeks. My stats at the start > > were 28.7% body fat 128 lbs and i am 5'4 " . Today I had my body fat > > measured again and it was 27.4% and weight was 127lbs. I would > have > > thought I would lost more than that. I do the work outs in the > > morning and I follow the eating plan. I did miss three workouts > two > > weeks ago do to illness. What should I be expecting? I would like > to > > add walking three times a week to my cardio. Should I? > > > > > > Help! It's almost bathing suit weather. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 5, 2003 Report Share Posted March 5, 2003 > , > Your meals look pretty good, though a bit oddly spaced. For your first > meal, I would add 2 more egg whites and use something other than bread for > your carb. I would add in your 6th meal just before bed at say 8:30pm. > Also, I would give up that glass of wine with dinner. It is really > detrimental for fat loss as it will slow your metabolism down for days > afterward! If you have to have alcohol, limit it to free day but I would > drop it all together if I were you. > Park > ----- Original Message ----- > I have a question and possible issure regarding this.. " alcohol will stop fat burning for days " idea. From what I understand...alcohol is the very first thing your body will burn. Okay..so if your caloires are not too high...why wouldn't you burn the alcohol out of your system in a matter of hours?? And if your cal. were low then you would naturally start burning those off as well. I have offered that statement to a friend who is very educated on foods/burning cal. etc. He said that alcohol burns out of the body quickly. That is you only have one glass it will be out of your system in an hour. So where are we getting this idea? Could it be a ruse to get us to give up an enjoyable/high calorie drink? I realize it is a " wasted " calorie food so not nutritionally good but for pleasure it is not bad. Please, can someone give me the site or place where I can read that statement to understand it. If alcohol is burned that quickly how can it stop fat burning for days???? Pat Quote Link to comment Share on other sites More sharing options...
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