Re: week 8 success stories

[Guest guest]

By 6-8 weeks in, the rate of fat loss overtakes any of the early

muscle building or water fluctuations. Say in the first month of your

challenge you lose 6 pounds of fat but you've gained 2 pounds of lean

muscle, and maybe you're hanging onto 3 pounds of water weight from

your period or a free day. The overall effect is that you've been

working HARD for an entire month and what do you have to show for it?

You're down one lousy pound (you think). Ok, so then 2-4 more weeks go

by. You continue losing about a pound and a half a week (like you were

all along but couldn't see it on the scale). Now, the water weight is

gone, your total fat loss is 9-12 pounds, your clothes are falling off

of you, your arm muscles are looking good, and you're totally jumping

for joy. It's a miracle! An 8 week miracle!

Now, did anything magical happen at week 8? No, it just takes that

long for the changes to start becoming really apparent. Good stuff is

happening all along, but by week 8, the changes start showing up on

things like scales and waistbands.

There's also the paper towel theory of fat loss. At first you're the

jumbo roll. Every sheet you tear off (or every pound you lose) is

barely visible. It doesn't even wrap around the roll one time. You

could tear off ten sheets (10 pounds) and not see any difference in

the size of the roll. Now look at that roll again a few weeks later

when it's nearing the cardboard (you're nearing your goal). Now, one

sheet might wrap around the cardboard two or three times. You tear off

one or two sheets and WOW, the roll is noticeably smaller! Just like

when you get near the end of your challenge and close to your final

goal. Suddenly, every pound or two you lose, you can actually see with

your eyes and calipers and tape measure. In the first few weeks, that

wasn't the case because... you were big and fluffy and absorbent. LOL

> I was looking through the files section of the group recently and read

> a document that someone had compiled which contained excerpts of past

> posts from the board. The posts discussed the seemingly common

> experience that many women had during the program of suddenly dropping

> a lot of body fat and/or weight at around week 8. I was wondering if

> someone could elaborate please on what is going on in our bodies at

> this time that provokes this common experience?

>

> dea xx

[Guest guest]

LOL..thanks so much for clarifying things . I had mistakenly

thought that the women must have been losing significantly more come

week 8.

*blush*

I'm happy to report that as I start week 3 tomorrow, my clothes are

already noticably bigger on me than they were previously. It's

still hard for me comprehend that I am eating all of this food and

getting smaller. It's just so good to be actually eating! Prior to

commencing BFL I had lost 10 kg via means of starvation,which then

resulted in a plateau that lasted for at least 6 months, this was

finally broken over the last two weeks. Thank god I finally had the

sense to come back to BFL.

Bring on week 8!

dea xx

-

> > I was looking through the files section of the group recently

and read

> > a document that someone had compiled which contained excerpts of

past

> > posts from the board. The posts discussed the seemingly common

> > experience that many women had during the program of suddenly

dropping

> > a lot of body fat and/or weight at around week 8. I was

wondering if

> > someone could elaborate please on what is going on in our bodies

at

> > this time that provokes this common experience?

> >

> > dea xx

>

[Guest guest]

:

I love, love LOVE your paper towel explanation! I have told it to

friends of mine, and the are like.... " WOW, how true is that " (sorry,

didn't mean to slip into Paris mode with the " like " )

BJ....who seems to be stuck in Extra absorbant mode

[Guest guest]

BJ, you crack me UP!

: I ditto your analogy...what a great way to think of it. I

have peeled off a few layers and can't WAIT to see my cardboard

center. Tee hee hee. Very unlike the Tootsie-roll center I compared

myself to last year at this time.

;o)

lil

>

> :

> I love, love LOVE your paper towel explanation! I have told it to

> friends of mine, and the are like.... " WOW, how true is that " (sorry,

> didn't mean to slip into Paris mode with the " like " )

>

> BJ....who seems to be stuck in Extra absorbant mode

>

[Guest guest]

I think the paper towel theory was originally Hussman's. In case

anybody hasn't seen it yet, his whole site is a great read:

http://www.hussmanfitness.org/index.html

In particular, check out You Really Do Change From the Inside Out:

http://www.hussmanfitness.org/html/TSInsideOut.html

> BJ, you crack me UP!

>

> : I ditto your analogy...what a great way to think of it. I

> have peeled off a few layers and can't WAIT to see my cardboard

> center. Tee hee hee. Very unlike the Tootsie-roll center I compared

> myself to last year at this time.

>

> ;o)

>

> lil

[Guest guest]

I have a question. I have been working out with a trainer for the past 7 weeks.

I'm curious. I have been trying BFL on my own and would give up at about week 8

because I was gaining weight and not losing. So, when I turned 40 I decided it

was time to be accountable to someone. At 5'2 " I was 126 pounds (34%BF), so I

began to work with a trainer. After 3 1/2 weeks I was pleased with my (slow)

results. I lost 6 pounds of fat and gained a pound of muscle. Now 3 1/2 weeks

later both she and I are stumped! I lost another 4 pounds on the scale (a total

of 9 scale pounds) but my " pinch " shows no sign in decline in BF. My

measurements are down (slightly). Any articles you can refer me to? Does this

sound typical? The trainer said maybe water retention caused the " pinch " to be

thicker? So, after 7 weeks I'm only down to 30.5%BF! Frustrated, but determined

to push through to week 12!

Skwigg wrote: By 6-8 weeks in, the rate of fat loss

overtakes any of the early

muscle building or water fluctuations. Say in the first month of your

challenge you lose 6 pounds of fat but you've gained 2 pounds of lean

muscle, and maybe you're hanging onto 3 pounds of water weight from

your period or a free day. The overall effect is that you've been

working HARD for an entire month and what do you have to show for it?

You're down one lousy pound (you think). Ok, so then 2-4 more weeks go

by. You continue losing about a pound and a half a week (like you were

all along but couldn't see it on the scale). Now, the water weight is

gone, your total fat loss is 9-12 pounds, your clothes are falling off

of you, your arm muscles are looking good, and you're totally jumping

for joy. It's a miracle! An 8 week miracle!

Now, did anything magical happen at week 8? No, it just takes that

long for the changes to start becoming really apparent. Good stuff is

happening all along, but by week 8, the changes start showing up on

things like scales and waistbands.

There's also the paper towel theory of fat loss. At first you're the

jumbo roll. Every sheet you tear off (or every pound you lose) is

barely visible. It doesn't even wrap around the roll one time. You

could tear off ten sheets (10 pounds) and not see any difference in

the size of the roll. Now look at that roll again a few weeks later

when it's nearing the cardboard (you're nearing your goal). Now, one

sheet might wrap around the cardboard two or three times. You tear off

one or two sheets and WOW, the roll is noticeably smaller! Just like

when you get near the end of your challenge and close to your final

goal. Suddenly, every pound or two you lose, you can actually see with

your eyes and calipers and tape measure. In the first few weeks, that

wasn't the case because... you were big and fluffy and absorbent. LOL

> I was looking through the files section of the group recently and read

> a document that someone had compiled which contained excerpts of past

> posts from the board. The posts discussed the seemingly common

> experience that many women had during the program of suddenly dropping

> a lot of body fat and/or weight at around week 8. I was wondering if

> someone could elaborate please on what is going on in our bodies at

> this time that provokes this common experience?

>

> dea xx

---------------------------------

Everyone is raving about the all-new Yahoo! Mail beta.

[Guest guest]

I don't have an answer, but I do have a question.

What are you planning to do at the end of the 12th week?

n

At 09:28 PM 11/9/2006, you wrote:

><SNIP> So, after 7 weeks I'm only down to 30.5%BF! Frustrated, but

>determined to push through to week 12!

[Guest guest]

Maintenance...meaning, keep what I've learned through trial and error and carry

to my better years ! My mom died at age 57 of a major heart attack (my

grandmother at 55). My mom was only 130 pounds! So, genetics are against me.

But, I believe I can counter that with knowledge! My goal is to see my

grandchildren grow. I believe I can do that with a healthy balance/habits.

I've been training since Jan. Got the Trainer in Oct!!

n wrote: I don't have an answer,

but I do have a question.

What are you planning to do at the end of the 12th week?

n

At 09:28 PM 11/9/2006, you wrote:

><SNIP> So, after 7 weeks I'm only down to 30.5%BF! Frustrated, but

>determined to push through to week 12!

[Guest guest]

Oh, forgot to mention that I have backed off my goal twice at week 8-9 with

frustration. So, my desire to to continue and lead the life I know I can lead

n wrote: I don't have an answer,

but I do have a question.

What are you planning to do at the end of the 12th week?

n

At 09:28 PM 11/9/2006, you wrote:

><SNIP> So, after 7 weeks I'm only down to 30.5%BF! Frustrated, but

>determined to push through to week 12!

[Guest guest]

You're doing great. Why are you stumped and frustrated? A normal rate

of loss for body fat percentages is around half a percent a week.

You're down 3.5% in 7 weeks. In other words, right on target. An ideal

rate of fat loss is 1-2 pounds per week. You're down 9-10 pounds of

fat in 7 weeks. Again, perfect. You're on track to reach your goals

and change your life. The only thing stopping you is your thinking. If

you get frustrated and quit after a few weeks, you'll keep going right

back to square one. If you keep training hard and eating well, you're

going to be in outrageous shape a year from now - 5 years from now -

10 years from now. Try to quit thinking about it in terms of numbers

and weeks. Like you said, the goal is to be healthy and to live to see

your grand children grow.

You're already a normal weight for your height. Plenty of fitness

models are in the 5'2 " 115-125 range. You won't keep losing major

scale weight. If your body fat readings are correct, you only have

about 80 pounds of lean mass and the rest is fat. The low lean mass is

the real problem, and that's going to take time, heavy weights, and

healthy eating to fix. As you continue to build more muscle and drop

body fat, the look of your body is going to change completely. You'll

get smaller and firmer all over, even if the scale doesn't seem to be

cooperating. Look at somebody like Jill Mason who GAINED six pounds

and cut her percentage of body fat basically in half:

http://bodychangers.com/jmason_inter.shtml

> I have a question. I have been working out with a trainer for the past 7

weeks. I'm curious. I have been trying BFL on my own and would give up at

about week 8 because I was gaining weight and not losing. So, when I turned 40

I decided it was time to be accountable to someone. At 5'2 " I was 126 pounds

(34%BF), so I began to work with a trainer. After 3 1/2 weeks I was pleased

with my (slow) results. I lost 6 pounds of fat and gained a pound of muscle.

Now 3 1/2 weeks later both she and I are stumped! I lost another 4 pounds on

the scale (a total of 9 scale pounds) but my " pinch " shows no sign in decline in

BF. My measurements are down (slightly). Any articles you can refer me to?

Does this sound typical? The trainer said maybe water retention caused the

" pinch " to be thicker? So, after 7 weeks I'm only down to 30.5%BF! Frustrated,

but determined to push through to week 12!

[Guest guest]

We are with you, Tammy, for all the reasons you mentioned.

Be happy and be healthy.

M.

age 52

>

> Maintenance...meaning, keep what I've learned through trial and

error and carry to my better years !

[Guest guest]

, as Thanksgiving approaches, I just want to tell you how

wonderful you are and how much we all appreciate your every effort

toward this great Yahoo! Group.

Please, give us a mailing address. If we, the active members, all

chip in a dollar each, Skwigg can get a great massage or other treat

for herself. If every member kicks in, she can take a dream vacation

or put a downpayment on a house

Thanks again. You're a fabulous, informed, articulate, and dedicated

BFL teacher.

Sincerely,

M.

> > I have a question. I have been working out with a trainer for the

past 7 weeks. I'm curious. I have been trying BFL on my own and

would give up at about week 8 because I was gaining weight and not

losing. So, when I turned 40 I decided it was time to be accountable

to someone. At 5'2 " I was 126 pounds (34%BF), so I began to work with

a trainer. After 3 1/2 weeks I was pleased with my (slow) results. I

lost 6 pounds of fat and gained a pound of muscle. Now 3 1/2 weeks

later both she and I are stumped! I lost another 4 pounds on the

scale (a total of 9 scale pounds) but my " pinch " shows no sign in

decline in BF. My measurements are down (slightly). Any articles you

can refer me to? Does this sound typical? The trainer said maybe

water retention caused the " pinch " to be thicker? So, after 7 weeks

I'm only down to 30.5%BF! Frustrated, but determined to push through

to week 12!

>

[Guest guest]

Thanks e! Those statistics are what I needed. I am not concerned with

weight, but am with the BF%. Thanks for letting me know I am on target. Tammy

Skwigg wrote: You're doing great. Why are you

stumped and frustrated? A normal rate

of loss for body fat percentages is around half a percent a week.

You're down 3.5% in 7 weeks. In other words, right on target. An ideal

rate of fat loss is 1-2 pounds per week. You're down 9-10 pounds of

fat in 7 weeks. Again, perfect. You're on track to reach your goals

and change your life. The only thing stopping you is your thinking. If

you get frustrated and quit after a few weeks, you'll keep going right

back to square one. If you keep training hard and eating well, you're

going to be in outrageous shape a year from now - 5 years from now -

10 years from now. Try to quit thinking about it in terms of numbers

and weeks. Like you said, the goal is to be healthy and to live to see

your grand children grow.

You're already a normal weight for your height. Plenty of fitness

models are in the 5'2 " 115-125 range. You won't keep losing major

scale weight. If your body fat readings are correct, you only have

about 80 pounds of lean mass and the rest is fat. The low lean mass is

the real problem, and that's going to take time, heavy weights, and

healthy eating to fix. As you continue to build more muscle and drop

body fat, the look of your body is going to change completely. You'll

get smaller and firmer all over, even if the scale doesn't seem to be

cooperating. Look at somebody like Jill Mason who GAINED six pounds

and cut her percentage of body fat basically in half:

http://bodychangers.com/jmason_inter.shtml

> I have a question. I have been working out with a trainer for the past 7

weeks. I'm curious. I have been trying BFL on my own and would give up at about

week 8 because I was gaining weight and not losing. So, when I turned 40 I

decided it was time to be accountable to someone. At 5'2 " I was 126 pounds

(34%BF), so I began to work with a trainer. After 3 1/2 weeks I was pleased with

my (slow) results. I lost 6 pounds of fat and gained a pound of muscle. Now 3

1/2 weeks later both she and I are stumped! I lost another 4 pounds on the scale

(a total of 9 scale pounds) but my " pinch " shows no sign in decline in BF. My

measurements are down (slightly). Any articles you can refer me to? Does this

sound typical? The trainer said maybe water retention caused the " pinch " to be

thicker? So, after 7 weeks I'm only down to 30.5%BF! Frustrated, but determined

to push through to week 12!

---------------------------------

Cheap Talk? Check out Yahoo! Messenger's low PC-to-Phone call rates.

[Guest guest]

I appreciate the sentiment, and I'm sure my husband would be

*thrilled* if the BFL Women's Club bought us a house. LOL But the cash

and prizes really aren't necessary. I just want to see everybody get

in killer shape.

> , as Thanksgiving approaches, I just want to tell you how

> wonderful you are and how much we all appreciate your every effort

> toward this great Yahoo! Group.

> Please, give us a mailing address. If we, the active members, all

> chip in a dollar each, Skwigg can get a great massage or other treat

> for herself. If every member kicks in, she can take a dream vacation

> or put a downpayment on a house

> Thanks again. You're a fabulous, informed, articulate, and dedicated

> BFL teacher.

> Sincerely,

> M.

>

[Guest guest]

You are a fantasitc inspiration, and a wealth of knowledge. Thank you for your

commitment!!!!

Skwigg wrote: I appreciate the sentiment, and I'm

sure my husband would be

*thrilled* if the BFL Women's Club bought us a house. LOL But the cash

and prizes really aren't necessary. I just want to see everybody get

in killer shape.

> , as Thanksgiving approaches, I just want to tell you how

> wonderful you are and how much we all appreciate your every effort

> toward this great Yahoo! Group.

> Please, give us a mailing address. If we, the active members, all

> chip in a dollar each, Skwigg can get a great massage or other treat

> for herself. If every member kicks in, she can take a dream vacation

> or put a downpayment on a house

> Thanks again. You're a fabulous, informed, articulate, and dedicated

> BFL teacher.

> Sincerely,

> M.

>

---------------------------------

Access over 1 million songs - Yahoo! Music Unlimited.

[Guest guest]

renee,

I too have wanted to thank you for your encouragement and advice. I go to your

blog every day and get a kick out of reading about your dogs! I showed my 15

year old your pics of how i shape you were and what it took to get there. She

was impressed too. You are my inspiration!

Jeanie

Re: week 8 success stories

I appreciate the sentiment, and I'm sure my husband would be

*thrilled* if the BFL Women's Club bought us a house. LOL But the cash

and prizes really aren't necessary. I just want to see everybody get

in killer shape.

On 11/10/06, tjay1302000 <t-jay130sbcglobal (DOT) net> wrote:

> , as Thanksgiving approaches, I just want to tell you how

> wonderful you are and how much we all appreciate your every effort

> toward this great Yahoo! Group.

> Please, give us a mailing address. If we, the active members, all

> chip in a dollar each, Skwigg can get a great massage or other treat

> for herself. If every member kicks in, she can take a dream vacation

> or put a downpayment on a house

> Thanks again. You're a fabulous, informed, articulate, and dedicated

> BFL teacher.

> Sincerely,

> M.

>

__________________________________

What is the internet to you?

Contribute to the Yahoo! Time Capsule and be a part of internet history.

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[Guest guest]

You folks can just email a gift card. It's easier and she won't have to

give her address. You know from her blog what she loves so it's easy to give

her a gift card to a place where she can buy something. , you truly do

GIVE a lot to the group and I admire your generosity.

Lizza

[Guest guest]

Hi,

Just fininshed week 10. Yes, I am seeing results that I like. But, I have a

few questions. My BF is at 29.5 (seems like I am steady at .5 BF loss per

week). I'm now at 115 pounds. So, since begining I've lost 11 pounds----8.92

in fat and 2.08 in lean body mass. I KNOW I have more muscle than when I began,

but it is still hard to see them! I just started taking L-Glutamine (Now

Sports)....I'm trying to keep my muscle from breaking down. I have not been

using supplements--wanted to see what my body did on it's own first. But, now

I'm kinda wondering if I should be doing more supplementation to support the

muscle growth. My progress is slow and steady. That is alright for me because

I am changing my lifestyle, but I'd like to get to 21%BF---that seems like a

long way off. I am currently working out 5-6 days per week. Although my PT is

not using the BFL program (I think it is more like Break Down Training--begin

with more weight--bring to muscle fatigue; then do

less weight...). I am alternating upper-cardio-lower-cardio-upper AND I am

doing 30mins cardio on my weight days too). I am averaging about 1400-1500

calories per day (about 30% Protein; 10%fat and 60% carbs---most good, some

not...like my red wine 3-4 days per week). According to the BMR multiplier I

can have 1991 to maintain my weight. Not interested in Free Days...I eat the

same every day and use the wine as the " free " item.

So, I know you mentioned that my lean body mass would be an issue. Should I

be supplementing? If so, how? Thanks for your help...I know that is detailed

and maybe too much info. Oh, I do average between 90-100grams of protein/day.

Thanks!

Skwigg wrote:

You're doing great. Why are you stumped and frustrated? A normal rate

of loss for body fat percentages is around half a percent a week.

You're down 3.5% in 7 weeks. In other words, right on target. An ideal

rate of fat loss is 1-2 pounds per week. You're down 9-10 pounds of

fat in 7 weeks. Again, perfect. You're on track to reach your goals

and change your life. The only thing stopping you is your thinking. If

you get frustrated and quit after a few weeks, you'll keep going right

back to square one. If you keep training hard and eating well, you're

going to be in outrageous shape a year from now - 5 years from now -

10 years from now. Try to quit thinking about it in terms of numbers

and weeks. Like you said, the goal is to be healthy and to live to see

your grand children grow.

You're already a normal weight for your height. Plenty of fitness

models are in the 5'2 " 115-125 range. You won't keep losing major

scale weight. If your body fat readings are correct, you only have

about 80 pounds of lean mass and the rest is fat. The low lean mass is

the real problem, and that's going to take time, heavy weights, and

healthy eating to fix. As you continue to build more muscle and drop

body fat, the look of your body is going to change completely. You'll

get smaller and firmer all over, even if the scale doesn't seem to be

cooperating. Look at somebody like Jill Mason who GAINED six pounds

and cut her percentage of body fat basically in half:

http://bodychangers.com/jmason_inter.shtml

> I have a question. I have been working out with a trainer for the past 7

weeks. I'm curious. I have been trying BFL on my own and would give up at about

week 8 because I was gaining weight and not losing. So, when I turned 40 I

decided it was time to be accountable to someone. At 5'2 " I was 126 pounds

(34%BF), so I began to work with a trainer. After 3 1/2 weeks I was pleased with

my (slow) results. I lost 6 pounds of fat and gained a pound of muscle. Now 3

1/2 weeks later both she and I are stumped! I lost another 4 pounds on the scale

(a total of 9 scale pounds) but my " pinch " shows no sign in decline in BF. My

measurements are down (slightly). Any articles you can refer me to? Does this

sound typical? The trainer said maybe water retention caused the " pinch " to be

thicker? So, after 7 weeks I'm only down to 30.5%BF! Frustrated, but determined

to push through to week 12!

---------------------------------

Any questions? Get answers on any topic at Yahoo! Answers. Try it now.

[Guest guest]

Glutamine can't hurt, but I don't think supplementing will make much

difference when your nutrition ratios are so whacked. Your carbs are very

high and your protein and fat are very low. Body for Life is 40% protein,

40% carbs, 20% fat. So, for a 1500 calorie a day diet, that would be 150g of

protein, 150g of carbs, and 33g of fat a day. I know you're not strictly

following BFL, but the closer you can get to that ratio, the better your

body comp results will be. Getting the body fat percentage to really plunge

is going to be slow going on a high-carb, very low-fat diet like yours. You

may continue to lose lean mass, which is the last thing you want when you're

barely hanging onto 80 pounds of it.

It's also sort of hazardous to " eat the same " every day. By eating 1400-1500

calories every single day, pretty soon that's all your body will burn, no

matter how hard you're exercising. Body for Life has a natural calorie

zig-zag built into it to keep your metabolism revving. If you're using

palm/fist portions and taking a free day, maybe your week goes: 1150, 1500,

1700, 1475, 1250, 1300 and free day is 2400. At the end of the week, you

still average around 1500 calories per day, but because some days there's a

deficit and some days a wild surplus, your metabolism stays in high gear

instead of nodding off. If you're not interested in junk food, there's no

reason to eat it, but you really should have at least one day a week where

the calories and carbs are higher than normal, even if it comes from oatmeal

and fruit.

So, the glutamine is good, more protein and healthy fat is almost critical.

If you want to supplement with something else, I'd add a tablespoon of flax

oil or 2 tablespoons of ground flaxseed a day. Or you could just throw in

some peanut butter, olive oil, avocado, almonds, and cold water fish.

Bringing your carbs down would help. Feel free to bring the cardio down too.

That's kind of a catch 22 situation - you eat the extra carbs to support the

extra cardio, but without the extra cardio you wouldn't need the extra carbs

to protect your muscles from the extra cardio. If that makes any sense

whatsoever. Muscles grow when you're resting, not when you're lifting or

running on a treadmill. So, make sure you're getting plenty of sleep at

night, regular rest days, and the occasional nap. Train very hard and then

rest very hard. Don't let yourself get frazzled and tired from trying to do

too much.

That's all I can think of, except for wine is hell on the abs. :-) Here's my

spiel on that: http://www.skwigg.com/id54.html I know it's a lifestyle

thing. You have to enjoy your plan in order to stay on it. So, as long as

you're happy with your results and your body fat is still dropping, don't

sweat it. However, if you were to get crazy and drop the wine for several

weeks, you would probably be totally stunned at what happens to your muscle

definition. You could also take 2-3g of creatine on weight days. Creatine

would definitely have a dramatic impact on your lean mass situation.

However, I'd be a little wary of having creatine and alcohol on the same

day. They're both dehydrating, so it could lead to wicked bloat.

>

> Hi,

> Just fininshed week 10. Yes, I am seeing results that I like. But, I

> have a few questions. My BF is at 29.5 (seems like I am steady at .5 BF

> loss per week). I'm now at 115 pounds. So, since begining I've lost 11

> pounds----8.92 in fat and 2.08 in lean body mass. I KNOW I have more

> muscle than when I began, but it is still hard to see them! I just started

> taking L-Glutamine (Now Sports)....I'm trying to keep my muscle from

> breaking down. I have not been using supplements--wanted to see what my

> body did on it's own first. But, now I'm kinda wondering if I should be

> doing more supplementation to support the muscle growth. My progress is

> slow and steady. That is alright for me because I am changing my lifestyle,

> but I'd like to get to 21%BF---that seems like a long way off. I am

> currently working out 5-6 days per week. Although my PT is not using the

> BFL program (I think it is more like Break Down Training--begin with more

> weight--bring to muscle fatigue; then do

> less weight...). I am alternating upper-cardio-lower-cardio-upper AND I

> am doing 30mins cardio on my weight days too). I am averaging about

> 1400-1500 calories per day (about 30% Protein; 10%fat and 60% carbs---most

> good, some not...like my red wine 3-4 days per week). According to the BMR

> multiplier I can have 1991 to maintain my weight. Not interested in Free

> Days...I eat the same every day and use the wine as the " free " item.

> So, I know you mentioned that my lean body mass would be an issue. Should

> I be supplementing? If so, how? Thanks for your help...I know that is

> detailed and maybe too much info. Oh, I do average between 90-100grams of

> protein/day. Thanks!

>

[Guest guest]

Thanks ,

You are very knowledgeable and someday I hope to hold all that knowledge in

the front of my mind. I will take your suggestions for the next 2-3 weeks and

look at the outcome. 4 years ago I was " pinched " at 26%BF (I think I was about

112 or so) I was hoping to get back to 26 in these 12 weeks; it didn't seem to

lofty of a goal, but it looks like I will fall a little short! I'm only

slightly disappointed, I keep the big picture in mind. Long ago, at my fittest

I was 11% BF (probably slightly off; based on measurements....I am genetically

small) I was 98 pounds. So, I do fight small lean mass. Back then I was into

martial arts, running and light weights. I was in a car accident that took me

away from the martial arts, and continued running. Never thought much about

that until last year. Last year my brother (then 40) was hit as a pedistrian my

a minivan on the freeway at 55MPH. Amazingly enough, and by God's grace he

survived. He will be in pain the rest of his

life, but he walks, and talks (unbelieveable NO Head, back, or spin injury).

While I believe God's hand was on both of our accidents, I couldn't ignore the

fact of our amazing fitness levels at the time of the accident. My brother did

become a black belt, and I'd be surprised if he even had 11%BF at the time he

was hit. I began to realize that all that muscle surrounding his major organs

was vital to the protection of them. Anyway, that got me thinking of where I'd

been and the downward trend I was on. I believe that fitness is a protection

that allows us to live until it is truly our time to go. With that said,

brother got me thinking about the physical mass, but genetics keeps me

researching everthing. Mom, grandma, both grandpa's and aunt died of heart

attacks (or related heart issue) prior to the age of 60! So, I research what it

takes to lower cholesterol and blood pressure. I find key factors are garlic (I

eat it RAW), exercise at aerobic intensity ---

60-85% max heart rate, 30-40mins, 3-4 times per day--and red wine (in

moderation). All have been shown to increase HDL levels and lower LDL levels.

My recent lab results showed HDL levels at 89 and LDL levels at 73. So, I'm

trying to balance both my body mass and my cholesterol levels. Seems like my

body fat is what is in most need of my attention right now. You have amazing

insight, and someday I hope to be able to help as many people as you have.

Thanks for your advise. I'm gonna give it a try! Tammy

Skwigg wrote:

Glutamine can't hurt, but I don't think supplementing will make much

difference when your nutrition ratios are so whacked. Your carbs are very

high and your protein and fat are very low. Body for Life is 40% protein,

40% carbs, 20% fat. So, for a 1500 calorie a day diet, that would be 150g of

protein, 150g of carbs, and 33g of fat a day. I know you're not strictly

following BFL, but the closer you can get to that ratio, the better your

body comp results will be. Getting the body fat percentage to really plunge

is going to be slow going on a high-carb, very low-fat diet like yours. You

may continue to lose lean mass, which is the last thing you want when you're

barely hanging onto 80 pounds of it.

It's also sort of hazardous to " eat the same " every day. By eating 1400-1500

calories every single day, pretty soon that's all your body will burn, no

matter how hard you're exercising. Body for Life has a natural calorie

zig-zag built into it to keep your metabolism revving. If you're using

palm/fist portions and taking a free day, maybe your week goes: 1150, 1500,

1700, 1475, 1250, 1300 and free day is 2400. At the end of the week, you

still average around 1500 calories per day, but because some days there's a

deficit and some days a wild surplus, your metabolism stays in high gear

instead of nodding off. If you're not interested in junk food, there's no

reason to eat it, but you really should have at least one day a week where

the calories and carbs are higher than normal, even if it comes from oatmeal

and fruit.

So, the glutamine is good, more protein and healthy fat is almost critical.

If you want to supplement with something else, I'd add a tablespoon of flax

oil or 2 tablespoons of ground flaxseed a day. Or you could just throw in

some peanut butter, olive oil, avocado, almonds, and cold water fish.

Bringing your carbs down would help. Feel free to bring the cardio down too.

That's kind of a catch 22 situation - you eat the extra carbs to support the

extra cardio, but without the extra cardio you wouldn't need the extra carbs

to protect your muscles from the extra cardio. If that makes any sense

whatsoever. Muscles grow when you're resting, not when you're lifting or

running on a treadmill. So, make sure you're getting plenty of sleep at

night, regular rest days, and the occasional nap. Train very hard and then

rest very hard. Don't let yourself get frazzled and tired from trying to do

too much.

That's all I can think of, except for wine is hell on the abs. :-) Here's my

spiel on that: http://www.skwigg.com/id54.html I know it's a lifestyle

thing. You have to enjoy your plan in order to stay on it. So, as long as

you're happy with your results and your body fat is still dropping, don't

sweat it. However, if you were to get crazy and drop the wine for several

weeks, you would probably be totally stunned at what happens to your muscle

definition. You could also take 2-3g of creatine on weight days. Creatine

would definitely have a dramatic impact on your lean mass situation.

However, I'd be a little wary of having creatine and alcohol on the same

day. They're both dehydrating, so it could lead to wicked bloat.

>

> Hi,

> Just fininshed week 10. Yes, I am seeing results that I like. But, I

> have a few questions. My BF is at 29.5 (seems like I am steady at .5 BF

> loss per week). I'm now at 115 pounds. So, since begining I've lost 11

> pounds----8.92 in fat and 2.08 in lean body mass. I KNOW I have more

> muscle than when I began, but it is still hard to see them! I just started

> taking L-Glutamine (Now Sports)....I'm trying to keep my muscle from

> breaking down. I have not been using supplements--wanted to see what my

> body did on it's own first. But, now I'm kinda wondering if I should be

> doing more supplementation to support the muscle growth. My progress is

> slow and steady. That is alright for me because I am changing my lifestyle,

> but I'd like to get to 21%BF---that seems like a long way off. I am

> currently working out 5-6 days per week. Although my PT is not using the

> BFL program (I think it is more like Break Down Training--begin with more

> weight--bring to muscle fatigue; then do

> less weight...). I am alternating upper-cardio-lower-cardio-upper AND I

> am doing 30mins cardio on my weight days too). I am averaging about

> 1400-1500 calories per day (about 30% Protein; 10%fat and 60% carbs---most

> good, some not...like my red wine 3-4 days per week). According to the BMR

> multiplier I can have 1991 to maintain my weight. Not interested in Free

> Days...I eat the same every day and use the wine as the " free " item.

> So, I know you mentioned that my lean body mass would be an issue. Should

> I be supplementing? If so, how? Thanks for your help...I know that is

> detailed and maybe too much info. Oh, I do average between 90-100grams of

> protein/day. Thanks!

>

[Guest guest]

I totally agree on the muscle mass being protective. I can be the difference

between just getting banged up and suffering more serious broken bones and

internal injuries. I'm impressed with what you've done to counter your

family's history of heart problems. Adding an omega 3 supplement like fish

oil or flax oil, or a balanced blend like Udo's should also really help your

HDL to LDL levels.

I'm still not sold on red wine. Even the American Heart Association

doesn't recommend that anybody start drinking for heart health. Wine's small

tip in HDL to LDL ratio is easily achieved through other healthier measures

that don't increase the risk of alcoholism, high blood pressure, obesity,

stroke, and breast cancer. Purple grape juice and non-alcoholic red wine

have the same flavinoids and similar heart benefits. Mix your post-workout

creatine and glutamine in a glass of purple grape juice and you get muscles,

heart health, AND fantastic abs. :-)

Wine or Welches?

http://archives.cnn.com/2000/HEALTH/alternative/03/31/wine.heart.wmd/

I'm really not trying to be a pill. :-) I know there is legitimate research

out there supporting wine and heart health. In the grand scheme of things,

staying alive is obviously way more important than great abs and low body

fat, but hey, if you could have both...

>

> Thanks ,

> You are very knowledgeable and someday I hope to hold all that knowledge

> in the front of my mind. I will take your suggestions for the next 2-3

> weeks and look at the outcome. 4 years ago I was " pinched " at 26%BF (I

> think I was about 112 or so) I was hoping to get back to 26 in these 12

> weeks; it didn't seem to lofty of a goal, but it looks like I will fall a

> little short! I'm only slightly disappointed, I keep the big picture in

> mind. Long ago, at my fittest I was 11% BF (probably slightly off; based on

> measurements....I am genetically small) I was 98 pounds. So, I do fight

> small lean mass. Back then I was into martial arts, running and light

> weights. I was in a car accident that took me away from the martial arts,

> and continued running. Never thought much about that until last year. Last

> year my brother (then 40) was hit as a pedistrian my a minivan on the

> freeway at 55MPH. Amazingly enough, and by God's grace he survived. He

> will be in pain the rest of his

> life, but he walks, and talks (unbelieveable NO Head, back, or spin

> injury). While I believe God's hand was on both of our accidents, I

> couldn't ignore the fact of our amazing fitness levels at the time of the

> accident. My brother did become a black belt, and I'd be surprised if he

> even had 11%BF at the time he was hit. I began to realize that all that

> muscle surrounding his major organs was vital to the protection of

> them. Anyway, that got me thinking of where I'd been and the downward trend

> I was on. I believe that fitness is a protection that allows us to live

> until it is truly our time to go. With that said, brother got me thinking

> about the physical mass, but genetics keeps me researching everthing. Mom,

> grandma, both grandpa's and aunt died of heart attacks (or related heart

> issue) prior to the age of 60! So, I research what it takes to lower

> cholesterol and blood pressure. I find key factors are garlic (I eat it

> RAW), exercise at aerobic intensity ---

> 60-85% max heart rate, 30-40mins, 3-4 times per day--and red wine (in

> moderation). All have been shown to increase HDL levels and lower LDL

> levels. My recent lab results showed HDL levels at 89 and LDL levels at

> 73. So, I'm trying to balance both my body mass and my cholesterol

> levels. Seems like my body fat is what is in most need of my attention

> right now. You have amazing insight, and someday I hope to be able to help

> as many people as you have. Thanks for your advise. I'm gonna give it a

> try! Tammy

>

[Guest guest]

Being the resident list wino, I refuse to let you be a pill on this subject!

Actually, for the most part, I agree with you. I suspect the only

difference between grape juice and wine as far as heart health goes, is that

it could be argued that a moderate amount of wine, such as a glass of wine,

defined as 5oz., as opposed to several, could, in fact add enough relaxation

for lack of a better word, to make a difference in someone¹s stress level,

thereby reducing blood pressure, blah blah blah, equals healthier heart.

It¹s a big IF though. The original BFL allows for a glass of wine with

dinner, which I took as a great big GREEN light, but I never go over

two...unless I¹m out wine tasting and then all bets are off ;0)

But if you want ripped abs, listen to Skwigg, us power lifters don¹t care

about abs.

> I totally agree on the muscle mass being protective. I can be the difference

> between just getting banged up and suffering more serious broken bones and

> internal injuries. I'm impressed with what you've done to counter your

> family's history of heart problems. Adding an omega 3 supplement like fish

> oil or flax oil, or a balanced blend like Udo's should also really help your

> HDL to LDL levels.

>

> I'm still not sold on red wine. Even the American Heart Association

> doesn't recommend that anybody start drinking for heart health. Wine's small

> tip in HDL to LDL ratio is easily achieved through other healthier measures

> that don't increase the risk of alcoholism, high blood pressure, obesity,

> stroke, and breast cancer. Purple grape juice and non-alcoholic red wine

> have the same flavinoids and similar heart benefits. Mix your post-workout

> creatine and glutamine in a glass of purple grape juice and you get muscles,

> heart health, AND fantastic abs. :-)

>

> Wine or Welches?

> http://archives.cnn.com/2000/HEALTH/alternative/03/31/wine.heart.wmd/

>

> I'm really not trying to be a pill. :-) I know there is legitimate research

> out there supporting wine and heart health. In the grand scheme of things,

> staying alive is obviously way more important than great abs and low body

> fat, but hey, if you could have both...

>

>

>

[Guest guest]

You make me smile. I like both! I do take the Omega 3 fish supplements. I use

flax in my cooking, but have honestly gone lax on it....used to have it every

morning in a soy protein smoothie. I get in good habits and they fall off

sometimes. The past 3 years have been ruff, but I am feeling determined again.

Thanks for the info. I appreciate your holistic approach. Tammy

Skwigg wrote: I totally agree on the muscle mass

being protective. I can be the difference

between just getting banged up and suffering more serious broken bones and

internal injuries. I'm impressed with what you've done to counter your

family's history of heart problems. Adding an omega 3 supplement like fish

oil or flax oil, or a balanced blend like Udo's should also really help your

HDL to LDL levels.

I'm still not sold on red wine. Even the American Heart Association

doesn't recommend that anybody start drinking for heart health. Wine's small

tip in HDL to LDL ratio is easily achieved through other healthier measures

that don't increase the risk of alcoholism, high blood pressure, obesity,

stroke, and breast cancer. Purple grape juice and non-alcoholic red wine

have the same flavinoids and similar heart benefits. Mix your post-workout

creatine and glutamine in a glass of purple grape juice and you get muscles,

heart health, AND fantastic abs. :-)

Wine or Welches?

http://archives.cnn.com/2000/HEALTH/alternative/03/31/wine.heart.wmd/

I'm really not trying to be a pill. :-) I know there is legitimate research

out there supporting wine and heart health. In the grand scheme of things,

staying alive is obviously way more important than great abs and low body

fat, but hey, if you could have both...

>

> Thanks ,

> You are very knowledgeable and someday I hope to hold all that knowledge

> in the front of my mind. I will take your suggestions for the next 2-3

> weeks and look at the outcome. 4 years ago I was " pinched " at 26%BF (I

> think I was about 112 or so) I was hoping to get back to 26 in these 12

> weeks; it didn't seem to lofty of a goal, but it looks like I will fall a

> little short! I'm only slightly disappointed, I keep the big picture in

> mind. Long ago, at my fittest I was 11% BF (probably slightly off; based on

> measurements....I am genetically small) I was 98 pounds. So, I do fight

> small lean mass. Back then I was into martial arts, running and light

> weights. I was in a car accident that took me away from the martial arts,

> and continued running. Never thought much about that until last year. Last

> year my brother (then 40) was hit as a pedistrian my a minivan on the

> freeway at 55MPH. Amazingly enough, and by God's grace he survived. He

> will be in pain the rest of his

> life, but he walks, and talks (unbelieveable NO Head, back, or spin

> injury). While I believe God's hand was on both of our accidents, I

> couldn't ignore the fact of our amazing fitness levels at the time of the

> accident. My brother did become a black belt, and I'd be surprised if he

> even had 11%BF at the time he was hit. I began to realize that all that

> muscle surrounding his major organs was vital to the protection of

> them. Anyway, that got me thinking of where I'd been and the downward trend

> I was on. I believe that fitness is a protection that allows us to live

> until it is truly our time to go. With that said, brother got me thinking

> about the physical mass, but genetics keeps me researching everthing. Mom,

> grandma, both grandpa's and aunt died of heart attacks (or related heart

> issue) prior to the age of 60! So, I research what it takes to lower

> cholesterol and blood pressure. I find key factors are garlic (I eat it

> RAW), exercise at aerobic intensity ---

> 60-85% max heart rate, 30-40mins, 3-4 times per day--and red wine (in

> moderation). All have been shown to increase HDL levels and lower LDL

> levels. My recent lab results showed HDL levels at 89 and LDL levels at

> 73. So, I'm trying to balance both my body mass and my cholesterol

> levels. Seems like my body fat is what is in most need of my attention

> right now. You have amazing insight, and someday I hope to be able to help

> as many people as you have. Thanks for your advise. I'm gonna give it a

> try! Tammy

>

[Guest guest]

Interestingly enough, on my last " pinch " is WAS my abs that had no change in the

mm. So, I'm willing to give it a go. I do like the " relaxation " on nights with

my hubby . Helps my low libido occasionally I keep telling him that

research shows that garlic, too, is an aphrodisiac if he'd leave my breath alone

and enjoy it with me (I eat it RAW, it is strong). I want to be lean, and have

that protective layer around my organs again! I'm out to tell whoever will

listen that we can WORK with our genetic code...it is not a life sentence!

" Dr. Val " wrote: Being the resident list wino, I

refuse to let you be a pill on this subject!

Actually, for the most part, I agree with you. I suspect the only

difference between grape juice and wine as far as heart health goes, is that

it could be argued that a moderate amount of wine, such as a glass of wine,

defined as 5oz., as opposed to several, could, in fact add enough relaxation

for lack of a better word, to make a difference in someone¹s stress level,

thereby reducing blood pressure, blah blah blah, equals healthier heart.

It¹s a big IF though. The original BFL allows for a glass of wine with

dinner, which I took as a great big GREEN light, but I never go over

two...unless I¹m out wine tasting and then all bets are off ;0)

But if you want ripped abs, listen to Skwigg, us power lifters don¹t care

about abs.

> I totally agree on the muscle mass being protective. I can be the difference

> between just getting banged up and suffering more serious broken bones and

> internal injuries. I'm impressed with what you've done to counter your

> family's history of heart problems. Adding an omega 3 supplement like fish

> oil or flax oil, or a balanced blend like Udo's should also really help your

> HDL to LDL levels.

>

> I'm still not sold on red wine. Even the American Heart Association

> doesn't recommend that anybody start drinking for heart health. Wine's small

> tip in HDL to LDL ratio is easily achieved through other healthier measures

> that don't increase the risk of alcoholism, high blood pressure, obesity,

> stroke, and breast cancer. Purple grape juice and non-alcoholic red wine

> have the same flavinoids and similar heart benefits. Mix your post-workout

> creatine and glutamine in a glass of purple grape juice and you get muscles,

> heart health, AND fantastic abs. :-)

>

> Wine or Welches?

> http://archives.cnn.com/2000/HEALTH/alternative/03/31/wine.heart.wmd/

>

> I'm really not trying to be a pill. :-) I know there is legitimate research

> out there supporting wine and heart health. In the grand scheme of things,

> staying alive is obviously way more important than great abs and low body

> fat, but hey, if you could have both...

>

>

>