Day 6: Working through it.

Man, am i feeling it today. After the late night early morning combo, I felt like I was carrying around another 50 lbs. on my back. I had to take a nap, so I slept the rest of the late morning and early afternoon away. It was more important to me for this day to be rested and to perform well in the gym, than to get the laundry done.

Saturdays at the gym are great. There were about 20 people in the whole place including staff, so i was able to move around and get it done. I was still feeling the pain of Day 2's UBW, but I was able to push through a couple of 10s, and leave feeling proud and accomplished.

I was off of the thermodynamix on saturday and the absense of the caffiene ( I think) brought on a pretty good headache so I opted for some good nutrition, lots of water and some couch rest. I can take care of everything else tomorrow.

Saturdays are usually the one night my wife and i get to go out so we headed out to Disneyland like we do most weekends. In the past we'd usually eat inside the park or just outside, but I hadn't thought about what I was gonna do tonite.....PANIC! I didnt want to go into a cheat so i made a compromise. I had a turkey sandwich with swiss on squaw bread with mustard. Not too bad I guess. you do have to learn to live in the real world with real world circumstances.

All in all I'm pretty proud of the way I got through Week 1 despite some challenges. I'm gonna try and be sensible tomorrow...Mother's day. Can't avoid a cheat or two, but i"ll be sensible.

DAY 5: Business as usual

I really, really hate my days off. Why? Because it takes me out of my routine. I'm a stickler for schedule, and little deviations throw me all out of whack. Slept in for an extra hour and a half today. It felt good, but I really felt like I lost a good chunk of my day. Got in for cardio early, and although a bit labored, i got through it.

Had a bit of a challenege. I ate my normally scheduled meal around 6:30 figuring Bible study would let out around 9:30 and I could eat and get to bed. WRONG! When I (or my wife) get to talking to people it gets late fast and 1:00 am came up on me pretty quick. i was really bummed because the ontly thing in the house was pie and chips so i had to suffice to suck down 10 glasses of water to keep the pangs at bay. I'm proud of myself that I stuck to my guns and didnt go over board. I cant staty out late like that, 5:30 saturday morning comes around real early, along with plenty to do.

Day 4: HELP!!! I've worked out and I can't get up!!!

Remember my little diatribe about not easing into it?? Well, today I was given a very firm reminder what intense weight lifting is all about...PAIN. I really dont mind though, exept for not being able to push the sheets off this morning.

Charged ahead inspite of the pain today none the less. I've always had a good deal of quadraceps strength and i've always enjoyed pushing massive amounts of weight with my legs so that part of my LBW went very well. My hamstrings on the other hand...I've always been prone to excruciating cramps back there, so i need to approach this muscle group with some caution, being my first day back and all. I tell you the truth, i did ease into this one. Its one thing to not be able to wash your hair or put on a shirt, but its quite another to not be able to walk or get up out of a chair. I got through my first set with little to no discomfort and I figured i'd be good. WRONG! 2 reps into my second set, i felt that charley horse coming at me like a loaded freight train. I just managed to get out of the way, but not before I got clipped. I got the leg straightend out, got off the bench and walked it off....but what now?

My daddy always told me "Have a plan, any plan, just have a plan, then be ready to change your plan". It was his way of telling me to have a backup plan when the unexpected happens. Me, i'm very stringent and structured, and little deviations really get me off balance and out of rhythm. I don't like not doing what i had planned on doing because in my mind i had already worked the whole thing through, visualized it from start to finish, But there was no choice in this one. I walked over to the barbell rack, worked through a set of straight leg dead lifts to get them hammys stretched and walked it off. i eventually went back to the torture rack (lying leg curl) and worked another light set.

I had to make a choice, be bull headed and work compromised in pain and risk possible injury, or be sensible and recognize that day's limitations. I opted for the latter. I'd much rather back off for one day so that I can give 100% another, than to sacrifice my future performance for one day's worth of macho glory.

So, I had one minor set back for one day. Big Deal. I made up for it by KILLING my ab rioutine. Take that.

Lower Body Workout

Quads:

Leg extensions

Leg press

Hamstrings:

Lying leg curls

Straight leg barbell dead lift

Calves:

Seated calf press

Calf press (leg press rack)

Abs: (tweaked. if you're a beginner, stick to the book. really. Remember KISS?) I really don't find the ab routine by the book sufficient for me so for the first two weeks (until my abs reacclimate to abuse) i do 2 sets of as many reps as i can before it starts to burn really bad or my form is compromized due to muscle fatigue, with no rest between exercizes. i plug abs in with cardio three days a week. after the first two weeks, i'll add a few reps to each set, then start adding exercizes to the set until i've got all 10 floor based movements worked in. at 8 weeks i'll change to more hanging and weighted movements)

Std. crunch

Oblique crunch (right and left)

Leg lift

Day 4 Nutrition

Meal 1 6:50

zone bar, thermo, 2flax, 2 CLA

Meal 2 9:30

myoplex

Meal 3 12:00

1 can tuna, 2 slices whole wheat berad, 1/2 avocado, 1 tbsp red. fat mayo, 1 slice fat free chz.

2 flax, 2 cla

Meal 4 3:30

myoplex, thermo

4:30 muscle armor

Meal 5 7:15

chicken breast, 1 egg, 1 egg white, mushroom, onion, bell pepper, 1 potato fried in 1 tbsp safflower oil, 1/2 avocado, 2 flax, 2 CLA, muscle armor

Meal 6 10:00

1 cup lo-fat cottage cheese, 1 yoplait fat free yogurt.

The 5 P's Part 2

I cant tell you just how much preparation plays a vital role in the success of your BFL journey. I learned after a few fizzled attempts that without a game plan, i was destined to fail. Not because I'm a failure, or even failure prone, but because in our busy lives it is just easy to get distracted or find ourselves without the tools necessary for success....preparation.

Today, we'll discuss planing and preparing nutrition. The first step is to read and memorize the nutrition section of the book. Why is it so important? Although exercise is a huge component of the Body for Life-style, it is nutrition that enables the body to do what it has to do to build muscle, shed fat, re-energize, and become a high efficiency performance machine. If you dont give your body what it needs when it needs it, you will feel off balance, unmotivated, sluggish, tired, and a whole host of other things that dampen success.

Myself, i took about three weeks of lead time after making the decision to transform my life and buying the book before i took one step into the gym. Instead of diving in without knowing what was in there, I took a week or two to learn how to shop, cook and eat properly so that i would be over the initial shock, and could hit the ground running. I pored over the food lists and picked out the things i like, looked at some of the recipies, scoured the BFL website for information, and took notes, made lists, and made a plan.

Preparing for success is as simple as what you would normally do in your everyday life. You need groceries, you make a list, you visit the store. Simple. Its the same here. Take the time on a Saturday to sit down and map out every meal for 6 days (including supplements). Once you have your meals planned, figure what ingredients you'll need to successfully prepare healthy, delicious food to fuel your efforts.

Once you've got everything together, take some time to pre-cook anything you can. I usually grill or bake a package of chicken breast, make a big pot of brown rice, keep plenty of frozen and canned (no salt added) vegetables so that i can whip up a meal in about 5 minutes. I like to make a couple bowls of quick chicken soup and stick it in the fridge so i can pop it in the micro and BAM...quickie lunch. I like to keep a couple of tubs of low fat cottage cheese and fat free yogurt on hand for quick breakfasts or snacks. I keep a handful of nutrition bars on hand to save me in a pinch, like when i'm on the road, at a seminar, or running late. I always keep a package of ready to drink meal replacement shakes in the fridge for the same purpose.

Nutrition tip for beginners:

Follow the KISS method (Keep It Simple Stupid) in the first week or two.

Don't try to wow yourself with extravagant recipies from the get-go. Even if it means a little boredom, you might even want to repeat some meals for the sake of ease. Concentrate on learning HOW to eat for life, then once you have a firm grasp on the routine, feel free to stretch your culinary legs a little bit.

By mapping out (preparation, planning ahead) every step, you'll find your nutrition plan more organized and easier to execute. and you haven't even lifted a weight yet. If you learn to discipline yourself early on, in time it will become like second nature and you wont even need to think. It becomes a way of life just like buying chips, soda, junk food and fast food was. You never thought twice about buying that stuff, and it was killing you. Take a minute or two to organize and set up a nutrition game plan to ensure success daily.

Proper Preparation Prevents Possible Problems

Quick Chicken Soup Recipie

1 can (14 oz) Swanson Italian seasoned or Garlic flavor Chicken broth

1 Portion grilled or baked chicken breast

1 Portion potato (baked or microwaved), cooked barley, or egg noodles

1 Portion fresh or frozen veggies

Seasoning (I use garlic powder, seasoned salt (or mrs. dash table blend) chili powder and a dash of louisiana hot sauce.) your tastes may vary so experiment away.

Combine all ingredients in a medium sauce pan over medium-high heat, heat till almost boiling, reduce heat, simmer two minutes.

Day 3: Reality sets in.

Everything I was dreading is coming to pass. It wasn't enough that my car was the victim of a hit and run on my way to work, but now my muscles are screaming bloody murder after yesterday's UBW. If today is any indication, tomorrow is going to be miserable...then the leg pain after tomorrow...man i hate the first two weeks.... If it don't hurt, you aint doing it rigit.

Cardio today was a bit labored, but i finally got that burn back. It felt GREAT to get them ol' endorphins flowing again. I can't wait for my third cardio session this week.

Meal 1 6:50

Zone bar, 2 flax, 2 CLA, thermo

Meal 2 9:30

Myoplex

Meal 3 12:00

1 can tuna, 1slice whole wheat bread, 1 slice red. fat cheese, 1/2 can green beans, 2 flax, multi.

Meal 4 3:30

Myoplex, thermo

4:30 muscle armor

Meal 5 6:15

chicken breast, 2 egg whites, mushroom, onion, grn bell pepper, 1/2 avocado, muscle armor

Meal 6 10:00

zone bar, 2 CLA, 2 flax

Today's tip: The 5 P's

Proper Preparation Prevents Possible Problems.

There will be a few day's worth on this topic to cover the different aspects.

Today we discuss the preperation that has to take place before you even take your first step into a gym. Its the mental preparation that is necessary to program your psyche for success.

All too often, people who enter into endeavors of all manner start off great but slowly fizzle and fail. Do they lack something that successful people have? In short, Yes. They lack the mental fortitude that it takes to accomplish something as important as transforming your body and life.

You see, many successful people, but for the sake of discussion, people who are successful at BFL are prepared to do whatever it takes to experience the finish line. But what does that mean? What it means is is that they have accepted the fact that this endeavor will be CHALLENGING, it will be WORK, it might be PAINFUL, and it might be UNCOMFORTABLE. They have had to prepare mentally fo the things that they will experience physically, emotionally and mentally. Much like a mountain climber surveying their challenge, they have taken the time to think out the route, the ascent. They have taken time to analyze their resources and how to best utilize them for success. They have determined in advance that the goal lies at the peak of the mountain and not somwhere along the slope, and have determined in advance to meet that goal at any cost. Seond rate, compromised efforts are not a part of the successful person's gameplan.

So what does that have to do with Body for Life? Well, i can tell you from personal experience that Bill Phillips little cliche phrase "Failing to plan is planning to fail" is the most important thing in this whole thing. Just like an experienced, successful mountian climber doesn't just show up at the base of the slope and make the plan up as he goes, neither can anyone who wishes to be successful at BFL. In order to be successful you must have read and re-read the gameplan, memorized it, understood it, worked it out mentally, written it out and PLANNED IT AHEAD. You can't just show up at the gym, open to page one and expect to get rolling in no time flat. You have to have a game plan before you buy one chicken breast, one myoplex, lift one weight, take one stride on the treadmill, or take one single measurement.

By understanding the task and working through it mentally, planning for contingencies, having a back up plan and committing yourself 100% to success BEFORE ever taking the first step, you in essence work toward ensuring your own success. It works much better than just 'seeing how it goes'

Preparation Prevents Possible Problems

Day 2: No sense easing into things.

Momentum. It takes more energy to get an object moving than it does to keep it moving.

it took about a day to catch a full head of steam. I'm glad that my schedule mandates that i do my cardio on monday. If I had started with my UBW yesterday, i think i'd be lacking a little momentum. Funny how muscle soreness can grind you down. I was looking forward to hitting the weights today. For about the last 5 years or so i've been dealing with one incompetent bozo doctor after another, each telling me something different concerning the gym. It all became so frustrating that i finally just said "The heck with it". After working with a doctor/rehab/trainer guy on this neck and shoulder he encouraged me to just get right back in.

In days gone by, i used to use every little thing as ans excuse to excuse myself from having to go to the gym. Any little deviation in my rigid little schedule would cause me to forego my personal commitment (usage: loose) to fitness so i would have 'plenty of time to rest'. Funny thing, i never felt any more rested, only more like i needed rest. Well today something came up. Wanna know what i did? I went and did it, then i went to the gym and killed it.

Me being who I am, i don't know how to ease into anything. Might as well jump in with both feet. I did. Hit some 10's, woke up some muscles that i had forgotten about, got pumped up and made it happen; single-mindedness in action.

Upper Body Workout:

Chest:

flat dumbell presses

flat dumbell flyes

Shoulders:

seated dumbell press

lateral dubmell raise

Back:

lat pull down

bent over dumbell row

Biceps:

barbell curl

concentration curl

Triceps:

cable pushdown

overhead cable push away

Day 2 nutrition:

Meal 1 6:50
Zone bar, 2 CLA, 2 Flax, Multi, thermo

Meal 2 9:30
Myoplex

Meal 3 12:00
Chicken breast, rice, peas, 2 flax, 2 CLA

Meal 4 3:00
Myoplex, thermodynamix

6:30 muscle armor

Meal 5 8:15
Chicken breast, pasta, tomatoes, 2 CLA, 2 flax, muscle armor

Meal 6 10:40
4 slices turkey, 1 slice bread, 1 slice fat free cheese little rf mayo.

Killed it today. Like killed myself. Felt GREAT to be back in there.

Day 1, like a pair of old shoes.

You know, its amazing how easy it is to do the familiar, to sink into old habits. The premise holds true whether you're talking about eating pizza and drinking beer, or sucking down protein shakes and doing cardio.

Body for Life had been a literal way of life for many years in my past. I'd even tried tweaked iterations of it as my constitution weakened over time. But after much contemplation I realized that I had to fully immerse myself back into the lifestyle if I were going to make the specific changes in my life that I had set my mind to.

I made all the necessary preparations to ensure a successful first week. I did my grocery shopping, I bought my supplements and I pre-cooked some meals. I didn't need to study the program because it was like a native language to me, but I DID need inspiration. I Jumped all over the BFL website and guest book. I poured over my old Muscle Media mags (do they even publish that thing any more? I used to LOVE it), I looked at some of my BFL-era pictures...I got mentally psyched up. Then I woke up, literally.

My wife and I had stayed up a little late on Sunday so that 6:00 alarm was quite unwelcome. But like a soldier, I dragged myself out of bed and into the kitchen to start my day. Then I realized that I just cant eat breakfast that close to getting up, so instead of . reverting to Plan B, the nutrition bar. Then I looked at the handful of horse pills the sicko fitness freaks call supplements. For some reason, I have tremendous difficulty ingesting anything, particularly water, that early, but I swallowed that stuff and hit the bricks.

it was a normal day. I ate, I drank my myoplex, I journaled, I remembered to take my supps. I hit the gym

knocked out the 20 minute cardio like it was nothing and finished my day without a hitch.

here's a copy of my nutrition journal for day 1

Meal 1 6:40am
Cereal and milk, ½ zone bar
1 thermo, 1 multi, 2 flax seed oil, 2 CLA

Meal 2 9:00 am
Myoplex

Lunch 12:00
Chicken breast, rice, veg, 2 CLA, 2 flax

Meal 4 3:00
Myoplex, thermodynamix

4:15 Muscle armor

Meal 5 6:15
Chicken breast, 1 egg 1 egg white, veg, ½ potato, muscle armor, 2 flax

Meal 6 9:00
1 can tuna, 1 slice bread, 1 slice fat free cheese, 1/2 canp eas.

Felt good today. Tired, but good. Cardio workout on the glider. Level 2-7

weight 217

BF 31% (!!!)

The only way to do it is just to do it.

Retreading familiar paths in comfortable shoes.

It's been about 5 long years since I really, truly began to let myself go. I cant say I really just dropped the ball all at once, it was more of a gentle loosening of my grip. When life circumstances began to change and difficulties began to arise, it became easier and easier to compromise my health and fitness. Over the course of years and with the help of a herniated disc in my neck, I managed to slip not only back to where I began in my pre-Body for Life life, but even a tad further.

I'm really not sure what it was that triggered me to gather myself up and shoot for glory. Maybe I was just tired of being tired. Maybe it was not being able to reach my shoes after a big meal. Maybe it was the first time I'd caught a glimpse of myself in a pair of swim trunks after many years, but ultimately I think I just couldn't see myself going out and buying more, bigger pants. I was holding on to that size 36 (which I'd long since outgrown) for dear life. Don't know how it happened. I was a svelte size 32 at an easily maintainable 160 lbs which I thought I carried well on my 67.5" frame.

Over the last few years I'd made a few paltry attempts at recapturing my former glory, only to buckle and cave at the prospect of a big BBQ at the church, or dinner with friends. I mean, if I cant discipline myself enough to not stuff myself to splitting, then why bother exercising either. Right? My wife loves me just the way I am and that's enough, right? So slowly I grew, and quickly I slowed down. then one day I tried to run with my new puppy and it was like I had forgotten how. It felt so alien and unfamiliar. Like someone had rearranged the geometry of my legs or something. something just was not right.

I knew I had to do something. I had had much success with the BFL lifestyle in the past, but something in me kept rebelling against it. I bought every book and video I could grab, comparing, analyzing, experimenting, failing. It wasn't the programs' faults, but my own. There was no conviction. There was no dedication. There was no motivation. There was no customer support. There were no web forums, or message boards, or online communities, or hotlines, or any complete information, or answers to questions that a guy like myself with years of experience might have, let alone a total novice. I hated working out at home with my personal equipment. I hated working out at work on their equipment. I hated having to pass on extravagant dinners with friends and families. I hated not eating mounds of ice cream and chocolate cake, but I hated looking and feeling like crap even more. It was a very vicious cycle and I was the only victim; miserable.

soa fter many months of pondering and analyzing the causes of my failures, i came to the conclusion that A) Body for Life works, and more specifically, it works for me. B) I had to quit being such a cheapo and re-join Gold's Gym. C) The only way to do it is just to do it.

I went back to basics, joined the gym and made up my mind that i was going to be the full potential version of me for God, myself and my family....this is my journey