Debszies journal - BFL

[teamfatboy]

yay for the improvements : \:D/

Like the others say, just imagine how you'll look in a few more weeks - it makes everything worthwhile :nod:

[Debszie]

Did legs yesterday. Cried in between deadlift sets. Body just tired and adjusting. I'm doing well tho!! :nod:

eating today all askew - off to the markets then family outing to the SPCA to adopt a cat which took the whole day! but she is so so lovely with beautiful green eyes.

M1 protein shake

m2 vege and tofu soup

m3 pumpkin soup (at a cafe while we all tried to decide on which cat we would choose)

m4 kumara and egg white omlette

m5 ???

m6 ???

i made this beautiful soup the other night - kumara, noodles, tofu (lightly fried in olive oil first), lentils, stock, other veges and chestnuts....boil.....simmer......mmmmm mmmm so quick and easy and YUM and did me 3 meals

[runveerun]

Did legs yesterday. Cried in between deadlift sets. Body just tired and adjusting. I'm doing well tho!! :nod:

Leg days are a killer I always feel sick and often want to cry!! You are doing well!!

i made this beautiful soup the other night - kumara, noodles, tofu (lightly fried in olive oil first), lentils, stock, other veges and chestnuts....boil.....simmer......mmmmm mmmm so quick and easy and YUM and did me 3 meals

Yum that sounds yummy I might have to give that a try after I finish eating all the Protein pancakes I've made of Lauras!!

[harviecb]

I just wanted to say I have the BFL book and I was one of those people that the writer decribed in the book one who trains at the gym every day but still looked out of shape. So I thought what the hell and stuck to it for the 12 week when I started I was 115kgs when the 12 week was up I was 98kgs. The photos they have in the book I thought thats was rubbish but after doing it I wished I had taken the before and after photos and entered thier competitions they have.

So it works and please stick with it I am sure you will be pleased.

[Gym rat]

I also feel sick when I finsh training legs plus getting out of bed the next next day can be hard at times

[teamfatboy]

Did legs yesterday. Cried in between deadlift sets. Body just tired and adjusting. I'm doing well tho!! :nod:

Vee's right - what you're feeling is entirely natural, unfortunately. But as you already know, the body will adjust and cope just fine in a little while.

Oh, and I think you need to post that recipe =P~

[Debszie]

Ok so i am very confused. When i first started this programme i was 64.6kg, and about 35% bf. Now im in the beginning of my 3rd week and im 64.5kg...same scales, same time of day etc.Dont know about bf.

Im going cardio x3 p/w (Hiit for 20 mins) as per BFL

and

weights x3 p/w

Im not snacking, eating 'forbidden' foods or anything. Im sticking to the rules. How come i am almost EXACTLY the same weight as when i started?

Yesterdays food

8am protein pancake (2 egg whites, 1/4 cup oats, scoop protein pwdr) with 2 tblspns weightwatchers yogurt and about 1/4 teaspoon golden syrup (got to have SOME sweetness or i'll gag it down), coffee

10am Horleys protein bar, cup of tea

12.30pm portion of chicken, 1/2 cup brown rice, tomato

3pm more chicken, banana

6.30pm portion of steak (palm size), kumara, a spud, spinach and silverbeet

Now that is pretty much a standard days food. Sometimes I'll have a pshake at night after tea. NO sneaky treats or anything, and am going as hard as i possibly can at the gym after each work out

So why arent i loosing any weight? Cant be muscle growing, i thought that took blimmen ages to happen? :roll:

[laurasaur]

Yes it can be muscle growing Same thing happened to me when I first started lifting. Hang in for a few more weeks and the scale will start to move in the right direction. Women seem to have the ability to lose fat and build muscle at the same time ~

[teamfatboy]

Hi Debszies...

Don't despair! I know exactly where you're coming from - and for that reason I don't advocate relying simply on the scales. They're not the best tool for gauging progress.

Lean muscle mass is denser than bodyfat - and like Laura and the others have said, even after only a few weeks it's quite likely that you've made positive gains, which wouldn't show up on the scales.

That's why I'm a fan of the dreaded tape measure - recording dimensions like chest/ waist/ hips/ thigh/ biceps will give you a much better idea of how you're doing. Your partner's commented on your appearance, favorably, so clearly things are working. How do your clothes feel?

It's a simple matter of physics - you've changed your diet, you've changed your levels of activity, so things can't help but change.

[runveerun]

Yep all what they have said! Scales lie and it's just a number, it's the amount that you weigh at that moment in time and it can fluctuate 2-3kg over the day. I am 2kg lighter in the evenings than in the mornings!

You have probably lost fat and replaced it with muscle so no change weight wise SO FAR. Not alot happened to me until about week 6 on BFL then from then in I started to lose fat and gain muscle.

Most important is don't be disheartened and keep going you will be amazed at the results!!

[Debszie]

Awwww you guys are all so awesome! I don't know any of you but I feel you are all a great support network for me and give me just the right encouragement and motivation, thanks everyone! Cardio today, legs tomorrow arrrggghhh :evil:

[becbec]

I agree with everyone else. I've only lost about 1 kilo since i've started my serious training about 3 months ago but I lost 5% body fat in the first 6 or 8 weeks

[teamfatboy]

Leg days are "fun", eh! But think of the results - shape, tone, definition... and how it'll look in summer when everyone else is still in their trackies 'cos they weren't hitting the gym.

Lets hope your gym's not like mine - the weights floor is up a looooong staircase, and it's not cool to take ten minutes getting down to the showers afterwards!

[laurasaur]

Yay hun keep it up Don't lose faith you are gonna look so amazing

[Debszie]

Lets hope your gym's not like mine - the weights floor is up a looooong staircase, and it's not cool to take ten minutes getting down to the showers afterwards!

Well I have to go down the stairs from the changing room and when I leave after legs, I hold on to the rail very, very tightly to prevent a tumble

Legs today and........the deadlifts weren't as hard! Still hard, but just a fraction easier. Wahoo! Might look at increasing the weight slightly next week

Food mmmmm food.

M1 protein pancake, coffee

M2 pbar, banana

m3 kumara, half can salmon, tomato

m4 carrot, parsnip and swede soup mmmmm mmmmmm

m5 might just have a protein shake with milk

Am considering being brave and posting up my 'before' photos that I'll submit to BFL, pretty gross though, but boy will I be proud of myself at the end of this 12 weeks to see how far ive come!

Might post them....might

[becbec]

Well I have to go down the stairs from the changing room and when I leave after legs, I hold on to the rail very, very tightly to prevent a tumble

Might post them....might

Hehe i always have this problem. It's always really awkward when someone else is walking up the stairs at the same time cause i wobble side to side a bit to :shock:

[gazza]

deadlifts are good fun :pfft:

like everyone else has said, the scales are not a good gauge of where you're at when your goal is fat loss.

measurements are a definate indication along with a wonderful thing called a MIRROR(if you have a good one) and the old polaroids never lie(unless you can photo-shop really well :pfft: )

doing weights for the first time will definatly result in some muscle size/density in a short amount of time, weight might be round the same but how are the clothes fitting?

[laurasaur]

I reckon stick up your pics, they will hold you accountable!! No one is gonna judge you harshly hun

[runveerun]

Wheredidyougo? :-s

[Debszie]

I'm here, I'm here! Had my graduation yesterday and out to dinner with the whanau last night, free day and curry wahoo!

Just trying to work out how to post the photos!

Meeting my pt next week to do measurements.

[teamfatboy]

Yay - we wuz wondering where u'd gone!

How were the legs the day after leg day?

[Debszie]

HOW DO I PUT A PHOTO UP???!!!

[teamfatboy]

Post a reply to your journal, and down the bottom of the screen's a "Upload attachment" tab.. hth

[runveerun]

congratulations on graduating! fantastic stuff! :clap: a curry well deserved!

[Debszie]

Has this worked? now i dont know how to put another one up!!