Anyone currently doing BFL? Finished it?

I've been looking at it but haven't taken the plunge. What has been your experience? I like it because it combines weights and cardio without spending an inordinate amount of time in the gym.

Any tips? Gotchas? Stuff to be aware of before starting the program?

Thanks!

I've done the program before, I ended up with mediocre results, and then quickly lost all of them when I quit following it. I've learned a lot since that effort though and believe I am on a much better plan now.

The BFL program works if you follow it exactly, but I messed it up because I just didn't understand it correctly. My biggest mistake was not understanding the eating plans. I ate poorly during my 12 weeks. I concentrated on the weights workouts, did the cardio whenever it fit into my schedule (which was quite often), but didn't really change much in my bad diet. I got strong, lost a little weight, but you won't be seeing my picture on the pages of his next book, really not much change.

Since then I've read the stickies here. Here is the main thing I learned:
Your priorities should be 1) Eating Clean, 2) Eating appropriate amounts, 3) Lifting Weights, 4) Cardio
If I had realized that truth while on the program I would have done a lot better.
I now track my calories and macro nutrients using the spreadsheet available in the stickies of the Nutrition forum, and it makes a HUGE difference.

The Cardio is basically 3 short sessions of HIIT. I didn't particularly like it because my preferred method of cardio is long bike rides, that don't really lend themselves to constant intensity changes like that. I found the only way to really do the cardio was indoor on a machine, otherwise you are too distracted to concentrate on hitting the intensities at the specified times. I prefer outdoor cardio.

My favorite part of the BFL program though was the weight plan and in particular the requirement to plan out and record each weight session. I'm still following that part of the plan. Incidentally, you can get all of the record formats in an excel format here:
http://www.bodyforlife.com/exercise/journals.asp
No Need to pay for a new workout journal every 12 weeks, like you used to. Since starting back on the weights part of the program, 8 weeks ago, I have consistently gained strength while loosing weight.

Check out this BFL disciple for lots more information on how to do the program:
http://www.hussmanfitness.org/

Anyone currently doing BFL? Finished it?
I've finished it before. It worked pretty well for me, but the key was being honest with portion sizes and really putting forth serious intensity in the gym.

I think it's a good program for beginners.

Any tips? Gotchas? Stuff to be aware of before starting the program?
A few for now...

-Do it by the book the first time. Don't try to tweak it, change it, cut out carb portions here and there, etc. Do what he says exactly for 12 weeks. Give it a 100%, honest effort. I do feel there are things about it I don't like and things I would change (mostly based on my personal preference, what I know works for me), but if you are new I would just stick to that "blueprint" until you have more experience.

-Be honest with portion sizes. Not doing this could really destroy your progress.

-Really hit your "10s." When he talks about that all out effort, he means it. Don't stop when you know you could have gotten another 3 or 4 reps. If it's not heavy enough, add weight next time.

-Don't get depressed and quit if you don't see results immediately. It was not until about week 8 or 9 until I saw the dramatic changes in my physique. You might not lose a ton of weight in the first week or two like you would with other programs. But trust the program, train hard and eat right, and give it time.

-Don't gorge yourself on the free day. Sure you can have some cheat meals, but don't go to the buffet 4 times every Sunday. Remember what Porter Freeman said: "it's a free day, you are free to go off of the program, and you are free to stay on it." :) I personally think a cheat meal or two every week is fine (and might actually HELP you), but just try not to go overboard.

That's all for now. I have a few more if you're interested. Also, check out the hussman site that jediMaster posted, it's pretty good.

Wow! Great advice. The most confusing part of the BFL program is the eating. I've read and re-read that section and I'm still not sure what to eat. The weights and cardio are really quite simple.

I may take jediMaster's lead and downnload the meal plans on the stickies. I've always been a numbers guy and doing the "size of your hand" thing doesn't compute for me. I'd rather do calories, fat, cards, etc.

The only other part I don't like is that the program seems like a advertisiment for supplements. It just leaves me with a bad taste in my mouth. I use to buy supplements but to be honest, with the price of gas and other things out of control I needed to cut back..and supplements were the first to go.

Anyhow...thanks again.

Wow! Great advice. The most confusing part of the BFL program is the eating. I've read and re-read that section and I'm still not sure what to eat. The weights and cardio are really quite simple.

I may take jediMaster's lead and downnload the meal plans on the stickies. I've always been a numbers guy and doing the "size of your hand" thing doesn't compute for me. I'd rather do calories, fat, cards, etc.

The only other part I don't like is that the program seems like a advertisiment for supplements. It just leaves me with a bad taste in my mouth. I use to buy supplements but to be honest, with the price of gas and other things out of control I needed to cut back..and supplements were the first to go.

Anyhow...thanks again.

You can make good progress on BFL just using the exercise protocol and putting together your own diet based on your specific needs. That's what I did and it worked for me.

Wow! Great advice. The most confusing part of the BFL program is the eating. I've read and re-read that section and I'm still not sure what to eat. The weights and cardio are really quite simple.

I may take jediMaster's lead and downnload the meal plans on the stickies. I've always been a numbers guy and doing the "size of your hand" thing doesn't compute for me. I'd rather do calories, fat, cards, etc.
What is confusing? A portion is the size of your clenched fist. You just eyeball a portion of protein and a portion of carbs. :) It gets MUCH easier with time; after a couple of weeks it becomes second nature.

Check out their website too (www.bodyforlife.com (http://www.bodyforlife.com)), because they have several "sample meal plans" on there that might help you.

But if you want to you can certainly get more specific with calories, grams of protein/carbs/fat/fiber/etc., that's totally fine. You can do that and still do the BFL-style workouts. :)

The only other part I don't like is that the program seems like a advertisiment for supplements. It just leaves me with a bad taste in my mouth. I use to buy supplements but to be honest, with the price of gas and other things out of control I needed to cut back..and supplements were the first to go.
Well with 6 meals a day sometimes a lot of people have a hard time using only "real foods," so they recommend using a meal replacement. So, 3-4 whole-food meals, and 2-3 meal replacement shakes/bars. It just makes things much more convenient. I'm not surprised - or offended - that they would recommend their own brand of supplements. :)

But, no, you certainly don't NEED any supplements at all. If you can do it without protein powder/MRPs, then go for it. :tucool:

A beginner to me is anyone who has less than a year of lifting behind them. People get in a hurry, always changing programs. BFL is a good program and that goes for many programs out there. Stick with it, always progressing. :tucool:

I don't think anybody has set out to produce a bad program, whatever program you choose follow it, don't start changing it until you really know why and how to change it. It is not the program that fails as much as it is the beginner that fails to follow or understand directions.:nono:

I don't think anybody has set out to produce a bad program, whatever program you choose follow it, don't start changing it until you really know why and how to change it. It is not the program that fails as much as it is the beginner that fails to follow or understand directions.:nono:
Agreed, that's why I mentioned going "by the book" for at least 1-2 "challenges" (12-25 weeks, or 12 weeks on, 1 week off, and another 12 weeks on).

You sure don't have to follow their nutrition plan, but I think it's a good idea to use it for starters.

Agreed, that's why I mentioned going "by the book" for at least 1-2 "challenges" (12-25 weeks, or 12 weeks on, 1 week off, and another 12 weeks on).

You sure don't have to follow their nutrition plan, but I think it's a good idea to use it for starters.

Agree.