Re: Question: Weight Training

March 19, 2006

Follow the book. You can't eliminate the 1 minute breaks between sets

on a workout like this. You can only eliminate breaks if you're doing

a circuit workout or supersets where you're training opposing muscle

groups. In that case, biceps rest during the triceps set, triceps rest

during the biceps set. BFL is not designed like that at all because

you're doing six sets on the same muscle group.

I can't tell you how many people I've seen do 11 good weeks and then

blow it doing something crazy right at the end. If you don't know what

you're doing, making outrageous adjustments is as likely to backfire

and leave you looking bloated and smooth as it is to bring out maximum

definition.

If you want the " not typical results " that's something that has to

start at week one and not week eleven. The magic comes from hardcore

consistency over extended periods of time and not something crazy you

do for the last week. However, if you're determined to do something

crazy for the last week, at least do something with a track record.

:-) Maybe add another 10-20 minutes of moderate cardio after HIIT

sessions and weights. Maybe go to only only whole unprocessed foods

for the last week (berries, yams, apples, broccoli, oven roasted

chicken *in* - pitas, pasta, tortillas, cottage cheese, boxed rice

mix, frozen dinners, deli meat *out*)

Or, if you want to get even more extreme, maybe try one of the

numerous psycho/photo-prep diets from previous champions. They're

meant to force your body to drop 5-10 pounds of fat and water weight,

getting you as lean and thin-skinned as humanly possible for your

after photos.

I have one from Porter Freeman and one from that Clarissa

did. She's " Myoplexlite " in the " We're ALL Champs Here " folder of the

photo section. As you can see from the photo of her with Bill

, it worked quite well. :-) Doesn't sound fun though. She

says:

~~~

This diet is tough, I wouldn't wish it on my enemy, but

it works...

This is what I followed:

(i am gonna try to explain this as best as i can)

I had my last cheat meal 10 days out....

Got back on my diet for day 9

Started new diet day 8....

Okay cut your carbs by 20% on day 8

(ex. if you eat 100g of pro and 100g of carbs, go to 80

carbs)

day 7 cut another 10 percent (70g)

day 6 cut another 10 % (60g)

day 5 cut another 10% (50g)

day 4 cut another 10% (40g) start cutting out fat too

and start drinking a ton o water (2 gal)

day 3 cut another 10% (30g) a lotta water

day 2 take in 150% of your normal carb intake (150g)

day 1 take in 200% of your normal carb intake (200g)

sip water only, DO NOT drink a lot of water

day of pics.....drink water only when thirsty, do pics

in the a.m., for your leanest look, and about 30 min-1 hr

b4 pics drink a glass of red wine....makes you get

vascular ( also breakfast, oatmeal...good carb load)

You could also use NWB, which helps with the whole

water thing, but I didn't. gave me this

diet and it is HARDDDDDDD, but if you can do it, you

get great results.....my husband almost left me. LOL

Clarissa

~~~

Ok, then this next one is from Sonya who used to be a moderator here.

She got it from Porter Freeman's trainer:

~~~

About the diet: I created it based on some advice that was given to me

from the personal trainer to a former EAS Grand Champion. This plan

should be effective for a woman who's current weight is between

135-145 lbs., who wants to lose 5-10 lbs. of bodyfat and water for the

final two weeks of a 12 week program. A woman who's weight is greater

than 145 lbs, will need to increase the daily caloric intake

accordingly and likewise, a woman below 135 lbs would need to decrease

caloric intake. This a 1300 calorie-a-day diet, and has a nutritional

ratio of 70/20/10 (70% protein, 20% carb and 10% fat). The portions

for this diet were calculated using a nutritional software program,

and the measurements and portion sizes must be followed exactly to

ensure that your body receives the full benefit of the program.

14 days before your final day, begin the diet...you will follow it for

days 1-11, being sure to follow it as consistently as possible -- it's

boring I know, but effective. Drink 2-4 MORE glasses of water each

day than what you are used to. It is important that you eliminate ALL

dairy for the entire two weeks, AND you don't get a free day either.

Omitting all dairy (casein proteins) will help to thin out your skin,

thus enhancing the appearance of the cuts and striations in your

muscles.

On day 12, You will begin to carb load. Eat 3 or 4 servings of protein

and 8 or 9 servings of carb and two veggies for days 12 and 13. Drink

less than HALF of your usual water intake. STILL no dairy.

On day 14, begin the day with a KICK-BUTT cardio workout, and then

follow with a weight training workout that will include ONE type of

exercise for EACH muscle group. Use moderate weight and high reps.

Drink VERY little water all morning.

On this day you will want to eat a good high carb breakfast -- I

recommend a double portion of oatmeal.

Once you've finished your workout, you'll be PUMPED UP. Shower, do

your make-up and hair and oil up really good, and go pose in front of

the mirror for about 20 minutes - this wll help with the " pump " from

your morning workout. Red wine also helps increase vascularity for

your pics as well. Have fun taking your pictures! Besides the normal

" BFL Poses " (blah), take some fun pics that you can laugh about and

admire later, just for yourself.

Now that you're done, go develop those pics and make sure they turn

out! Next, go buy a gallon of ice cream, a big cheesecake, a

supersized Mcs Extra Value Meal, or whatever else you've been

craving, and enjoy the BIGGEST FREE DAY IN THE WORLD!

Let me know how this works for you, or if you have any specific questions!

Requirements for 1300 calorie diet – 70/20/10 (Protein/Carb/Fat)

6 scoops Precision Engineered® protein powder

12-oz. chicken tenders

6 egg whites

1 apple

½ cup oatmeal

1 cup veggies (broccoli, spinach, brussel sprouts or green beans)

ACTUAL DIET

Meal #1 ½ C. Oatmeal

2 Scoop Precision Engineered® Protein Powder

Meal #2 2 Egg Whites, Scrambled

1 Apple

Meal #3 6-oz. chicken tenders

½ C. Veggies

Meal #4 2 Scoops Precision Engineered® Protein Powder

Meal #5 6-oz. chicken tenders

2 Egg Whites

½ C. Veggies

Meal #6 2 Scoop Precision Engineered® Protein Powder

2 Egg Whites

Supplements (Per Day):

3 Tblsp. Flax See Oil

1 Servings Betagen, Post Workout

3 Servings Thermo Stack (Cardio Days)

3 Servings Alpha Lipoic Acid

3 Servings Glucosamine/MSM Complex

2 Servings Women's Mega Multivitamin

~~~~

Now, my take on all of this is that it's unnecessary and even

counterproductive. I mean, can you say BINGE the second this is over?

You would put all of the water weight back on quite quickly. However,

for somebody lean who actually has a shot at winning. Might be worth

the hassle.

On 3/19/06, Annlouise <weezieworks@...> wrote:

> I had read somewhere on here that one of the ladies doesn't take the

> minute break between the various rep sets. Can anyone tell me what

> does that do and if it makes a better workout? Do you go to failure

> with this plan? What about the 2 min between muscle areas?

> This is my last week (12) and I really want to make it awesome. I

> will be starting a new 12 week challenge right after but I am hoping

> to really tweak my program to get the " not typical results " that I

> read in small print.

> Annlouise

March 19, 2006

Thank you ,

You are right. I bet this is a huge pet-peeve of those BFL Vetrans on

board. I think I will not do anything but keep up my good work. We

will see if I can get to my " ideal " during challenge #2 but for now I

can say that I have done well and I don't want to blow it the last

week as you have said.

I have had a hard time shaking the belly fat (baby is 6 months old and

I am still breastfeeding). I can't take supplements so I have relied

on the plain and simple BFL plan which is the best plan I have ever

been on. I have lost on average 2Lbs a week. If I can keep this up I

will be at my " ideal " by July.

Annlouise

> > I had read somewhere on here that one of the ladies doesn't take the

> > minute break between the various rep sets. Can anyone tell me what

> > does that do and if it makes a better workout? Do you go to failure

> > with this plan? What about the 2 min between muscle areas?

> > This is my last week (12) and I really want to make it awesome. I

> > will be starting a new 12 week challenge right after but I am hoping

> > to really tweak my program to get the " not typical results " that I

> > read in small print.

> > Annlouise

>

March 19, 2006

If you're dropping 2 pounds a week, that's really rocking! You should

be proud of your success. I always tell people not to mess with

something that's working. If it stops working, then you can mess with

it. :-)

On 3/19/06, Annlouise <weezieworks@...> wrote:

> Thank you ,

> You are right. I bet this is a huge pet-peeve of those BFL Vetrans on

> board. I think I will not do anything but keep up my good work. We

> will see if I can get to my " ideal " during challenge #2 but for now I

> can say that I have done well and I don't want to blow it the last

> week as you have said.

> I have had a hard time shaking the belly fat (baby is 6 months old and

> I am still breastfeeding). I can't take supplements so I have relied

> on the plain and simple BFL plan which is the best plan I have ever

> been on. I have lost on average 2Lbs a week. If I can keep this up I

> will be at my " ideal " by July.

> Annlouise

March 19, 2006

Just wondering why you say to eliminate cottage cheese. Is it the sodium? I

can't seem to find low sodium cottage cheese.

Skwigg <skwigg@...> wrote: Follow the book. You can't eliminate the 1

minute breaks between sets