And it begins. Day 1 of 84 of a 12 week BFL program.

Unfortunately, I'm not off to the greatest start already! I had meant to take a 'before' picture this morning, but I woke up a little later than expected. So, to do tomorrow: pics + measurements.

I still have to work out all of the details, but I'm planning to zigzag calories, two high days a week (probably Wednesday and Sunday). Low days: 1200-1350 cals, and high: 1400-1600 cals. Obviously I will modify this when and if the need arises. And I'm aiming for 2 chest meals a week.

As for my diet, cutting out the sweets will be the hardest part. I love sweets! And then there's the eating 5 to 6 times a day. Not too sure how to pull that off, since it's a bit of an inconvenience in the way my day is spread out. I can probably pull off 4 for now, and I'll work to find a way to make it to 5/6 a day.

Finally, no excuses!!! This is key, especially since I'm starting dental school in September, I'm apt to tell myself things like, "too much work to do -- no time to workout!". There will always be time!

GOALS: I need to lean up, so primarily, I want to work on losing fat, and then taking it from there. Of course, without my measurements I can't give more specific aims, but that's tomorrow morning!!

===========

Nutrition:
1: 1/2c cottage cheese. 1/2c blueberries
2: 1/2 ww pita, 56g tuna, 2 tbsp ff plain yogurt, some veggies
3: (13 tbsp ff plain yog, 3 t ground almonds, 1 T oatmeal ground)
4: 3 oz chicken, veggies, 1/4c brown rice

===========

Workout: Upper Body

barbell bench press, incline press
seated cable rows, back extensions
front raises, reverse flyes
barbell curls, cable curls
triceps pushdowns, bench dips

Also may end w some cardio

============


It's GO TIME! :bb:

And it begins. Day 1 of 84 of a 12 week BFL program.

Unfortunately, I'm not off to the greatest start already! I had meant to take a 'before' picture this morning, but I woke up a little later than expected. So, to do tomorrow: pics + measurements.

I still have to work out all of the details, but I'm planning to zigzag calories, two high days a week (probably Wednesday and Sunday). Low days: 1200-1350 cals, and high: 1400-1600 cals. Obviously I will modify this when and if the need arises. And I'm aiming for 2 chest meals a week.

As for my diet, cutting out the sweets will be the hardest part. I love sweets! And then there's the eating 5 to 6 times a day. Not too sure how to pull that off, since it's a bit of an inconvenience in the way my day is spread out. I can probably pull off 4 for now, and I'll work to find a way to make it to 5/6 a day.

Finally, no excuses!!! This is key, especially since I'm starting dental school in September, I'm apt to tell myself things like, "too much work to do -- no time to workout!". There will always be time!

GOALS: I need to lean up, so primarily, I want to work on losing fat, and then taking it from there. Of course, without my measurements I can't give more specific aims, but that's tomorrow morning!!

===========

Nutrition:
1: 1/2c cottage cheese. 1/2c blueberries
2: 1/2 ww pita, 56g tuna, 2 tbsp ff plain yogurt, some veggies
3: (13 tbsp ff plain yog, 3 t ground almonds, 1 T oatmeal ground)
4: 3 oz chicken, veggies, 1/4c brown rice

===========

Workout: Upper Body

barbell bench press, incline press
seated cable rows, back extensions
front raises, reverse flyes
barbell curls, cable curls
triceps pushdowns, bench dips

Also may end w some cardio

============


It's GO TIME! :bb:

this looks and sounds good natalia... the only comment I have is that you need to add a 5th meal.. otherwise you are eating too little ;)... your zig zag might do better if your low day is around 1400 and your high day is around 1600... in my opinion going as low as 1300 is too low.

EDIT: Nevermind!

She's following BFL, so those exercises are on par with the program. I wouldn't move into anything more complicated until she has at least given BFL a 12-week try!

Jeremy

My only comment would be that is a LOT of exercises for one session - you don't want to be doing weights for much past an hour if you can avoid it!

Maybe split it into two sesions if you don't want to get TOO specific - an upper body day and an arms day. Doing chest/back/shoulder motions on the former and bi/tri's on the latter.

Just a thought.

Welcome aboard!
--Matt

She's following BFL, so those exercises are on par with the program. I wouldn't move into anything more complicated until she has at least given BFL a 12-week try!

Jeremy

You know, the second I re-loaded this thread, that hit me - natalia, stick with BFL, forget I said anything! :p

Just goes to show that my reading comprehension while I'm at work isn't all it should be!

- Matt.

What you mentioned may work for you, but it also does not follow the BFL plan as far as the meal quanties and frequency. This is a very important step in the process, IMO. What the book and website have laid out works very well (19 lbs. for me ten weeks in). Work it out so that you can eat the six meals per day (it's not as tough as you think it is), and IMO, follow the portion sizes that is recomended. In any case, good luck. I'll be keeping an eye on your progress.:tu: