Jon's Daily Punishment

[jonrees]

Discovered the Body for Life thing book last week and i think i'm going to give it a go - the transformation pics are rather impressive. I've got weights, bench, bike etc from previous abortive weight loss attempts and so i'm making an appointment with the garage at 4.30am on monday (has to be before the 9 month old Helen monster awakes). Have taken some truly awful "before" pictures - the stuff of nightmares.

I'm planning staying on Atkins (+/- a bit of Protein Power) as 1. I'm losing wieght and 2. I'm feeling great. Taking heaps of Atkins recommended supplements - i've never done this before as i thought conventional wisdom (i an an MD) meant such things were rubbish - however i may be changing my mind....

Does anyone have any experience of BfL or advice? I'd be very grateful.

Cynically I'm sure it's a well marketed concept and the pics are enticing. However if it can get me to exercise 6 days a week for 12 weeks it'll have achieved a first.

Cheers

Jon
(If you ask nicely i might post the pics):wave:

[Natrushka]

Congrats on the decision. :clap: Exercise has so many benefits. Will you pretty please post the pictures at some time?

Nat

[jonrees]

Well you asked. I'm going to stick them on the fridge door also and in the "gym" (garage). Hope to get some better quality ones (or a better scanner) as these didn't scan so well.

[fiona]

I admire your courage and openess. I am looking forward to drooling over the next batch in 12 weeks time!

Exercise is good. Start slowly and build on it. When I started I thought I could manage 10 minutes a day but I soon discovered I could only manage about 3 minutes when I started. Now a few months on I have built it up ... very very gradually ... to a two hour dance session. The progress feels wonderful.

If you push too hard to begin with you will be very tempted to give up quickly.

Take care.

[fern2340]

Good for you Jon for taking your before pictures! I also see that you have taken your body fat, but have you taken your measurements? I trust the tape measure so much more than I trust the scale!

I don't know much about Body for Life but I think Dan does and I'm sure he'll be checking in later. Best of luck to you! I think exercise is so important for the body!!

Can't wait to see some after pics!

Linda

[Trainerdan]

Although it is very well marketed, and Mr. Phillips DID pay to have the #1 spot on Amazon.com when he first released the book, I have to give him respect for what he has done as a bdodybuilder ... but moreso as a businessman. The man set his course of what he wanted to achieve in life, and he achieved every bit of it. For that he deserves respect from anyone who has ever read his magazine or books. And he gives freely to charities. Truly an asset to the fitness community (even if some of his marketing was a bit full of "hype" ... but that's the name of the game)

Anyway, as far as the workouts in BFL go, they are good. INTENSE! The weight training is based on sound principles that bodybuilder's employ when they are preparing for a contest ... and the cardio program is VERY intense and in based on Interval Training ... which has been shown to be THE most effective way to lose bodyfat.

A word of caution: Ease yourself into this program. Make it 14 weeks, and use the first 2 as a sort of induction/oritentation. There will be muscle soreness ... your body will adapt, which usually takes 2 weeks.

You'll still be sore after each workout, but it will be a "good" sore (does that make sense?) as opposed to the "bad" sore that you get during the first week or two of any new training protocall.

good luck with it, and as Fern said ... take those measurements!

Keep us posted on your results ... and if you need any help in the exercise portion of your program always feel free to post here and Fern or I (and the others here, right Nat? ;) ) will do our best to help you.

[Natrushka]

Originally posted by Trainerdan
and if you need any help in the exercise portion of your program always feel free to post here and Fern or I (and the others here, right Nat? ;) ) will do our best to help you.

You bet we will.

:thup: Good luck Jon. I'm anxious to hear how its going... Think I'll go do a little searching myself.

Nat

[jonrees]

Thanks people. I'm really impressed by how supportive people are on this site.

As to posting the pics - not so courageous - honestly have done far worse.(part of the reason for the 100 or so excess pounds was a nasty drug/alcohol habit plus bad depression - so this not so bad!!)

Actually am going to do 13 weeks - as this will take me to Christmas Eve...may have a day or two off...

Would be interested in any dietary advice. I'm going to stick to Atkins as it seems to be working+++ but am a little confused after reading/browsing around. eg 6 meals?, post workout carb+protein?, late evening high protein meal??? I'm going to be exercising early am (before baby wakes up) on an empty stomach as this seems to be the advice to shed fat. Can easily increase protein intake with either a soya protein shake (vile) or a whey one (moderately vile) with minimal carb. I'm probably getting 10-15g carb at the moment and as i will have been on Atkins nearly 5 weeks, plan to increase to 20-30.

And supplements? Six years of med school taught me nothing!! I'm on some vits+minerals, EFAs, chromium, Ca/Mg/Zn. Sounds like glutamine and creatine thought fairly essential. Any advice.

My other problem is that I am so inflexible. I don't think I've stretched for years and honestly have trouble bending to pick Helen up of the floor.

Anyhow (this is going to sound really sad) since the baby is at day nursery today I've lain on the bed and read all afternoon. Have to lie when wife comes home and suggest i've been doing the housework.

Cheers

Jon

[Natrushka]

Originally posted by jonrees
am a little confused after reading/browsing around. eg 6 meals?, post workout carb+protein?, late evening high protein meal??? I'm going to be exercising early am (before baby wakes up) on an empty stomach as this seems to be the advice to shed fat. Can easily increase protein intake with either a soya protein shake (vile) or a whey one (moderately vile) with minimal carb. I'm probably getting 10-15g carb at the moment and as i will have been on Atkins nearly 5 weeks, plan to increase to 20-30.
My other problem is that I am so inflexible. I don't think I've stretched for years and honestly have trouble bending to pick Helen up of the floor.


Jon, from what I've gathered about working out in general:

- a.m. before eating is best, you're right.
- a post workout meal of protein is a very good idea (http://forlife.4mg.com/nutrition/Imp_Protein.htm) .
- Eating 6 meals instead of 3 a day is beneficial to everyone... eating boosts your metabolism and helps prevent drastic changes in blood sugar.


Don't worry about being inflexible. That will change, just like everything else.

Nat

[jonrees]

The alarm went off at 5.30 and i went and did an upper body workout. Bit clunky and awkward at first and i had a bit of fun working out which weight to use but it was basically ok.

Feel v pleased with myself and yes a bit sore (not too bad yet).

You'll still be sore after each workout, but it will be a "good" sore (does that make sense?)

Tomorrow morning is 20 minutes of high impact cardio....

Only problem was the "foldable" bench decided to fold up at one point and throw itself (plus loaded barbell) at me. I have a nice graze and big bruise. Time to tighten some nuts and bolt it to the floor i think.

Jon

[fern2340]

Glad to hear that your first day went well..... sorry about the bench falling on you but I'm glad you weren't hurt to bad!!


Keep up the good work!
Linda

[jonrees]

Got up again and did the 20 mins aerobic HIIT - and actually
enjoyed it. I've always thought aerobics wass really boring but varying the speed up and down mad it quite fun. it didn't seem long and minute 19 (intensity10) was fairly awesome. Bit knackered after though.

Abs not so good - i don't think i have any abdominal muscles - have to grow some.

Bye

Jon :wave:

[Natrushka]

Surprizing yourself with what you can accomplish is a wonderful feeling. Keep up the good work, Jon. And don't fret about the abs, you'll get them :D

Nat

[Tazmani77]

What is this BFL thing I've heard so much about? What does the program consist of? Can I do it and still do Atkins? Sorry for all the questions but inquiring minds want to know :D

[jonrees]

Body for Life is a "life-changing" program that was developed by an American bodybuilder named Bill Phillips. It poses a 12 week challenge which you can enter via his supplement company EAS. The most recent round started monday 24th (and i entered). It's basically an exercise and diet program (surprise!) but there's a fair bit of amateur psychology in the book about getting motivated and goal setting etc.

His workouts are HIIT (High impact interval training) and you alternate cardio days (only 20 mins but intense) with either upper or lower body weights plus abs. I done one of each workout and they're pretty good - i am a bit stiff and sore. For each body part you do repeated exercises until the intensity of exercise reaches "10". They're also fairly tighty timed and pretty hard work. The cardio again builds up to a "10" in the 19th minute and i have to say (amazing for a fat slob) that it was FUN! and i enjoyed it (better than long slow aerobics). You're advised to exercise early a.m. on an empty stomach so i'm getting up at 5.30am. You get 1 day off a week.

The diet however i'm not really doing in full. It's really a high protein, mod carbs, lowish fat diet with adoption of "fist-sized portions" and general healthy eating. They advise 6 meals a day and a radical increase in protein by using one of their own (of course) proetin powder drinks. Atkins is working for me so i'm stickig with it for now, but i have increased to 30g carbs and am having a protein drink post workout. Also lots of info on supplements (a lot of which i'm already taking like vits, calcium and EFAs) and things like glutamine and creatine.

Anyhow the book is the best source but here are some links:

www.bodyforlife.com (the original)
www.leanandstrong.com (about the best board)
www.bodychangers.com (success stories).

There's a lot about it on the net if you look.

Hope this helps

Jon :wave:

[eebee]

I just tuned in to this forum after trying to ignore the need to exercise for a year! I went to the gym 3 times a week for 2 years doing weights and some cardio -spinning etc. It was great and I felt great. Then for some reason I stopped. Just couldnt get my motivation back again. I sooo regret that! I was down to 71kg (156 lb) and am now 80kg (176lbs) one year later. I am not even sticking to my low carbing consistently.

So I stopped by to see if I could get myself back in the mood. It is hard to find the time though. I used to go before work but now we have adopted the habit of eating a proper cooked breakfast so going before work is out.

I found all the Body for Life stuff in Woolworths here. I even took the before pictures but havent got any further with it because I am loathe to buy yeat another diet book. EAS had low carb drinks and bars alongside the conventional ones. The Low carb stuff tastes quite good. I think the bars have the usual hidden carbs though. So does the BFL programme give you a choice of low or high carb eating? Would be interested in hearing from someone who has been doing it for while.

[jonrees]

I'm not much of an expert as i've only been doing it for a week but so far so good. I'm not into exercise really but this thing has got me up at 5.30 for 6 days and exercising for an hour. I'm enjoying the workouts - i like the idea of working hard for shortish periods rather than long slow exercise. Trying to achieve a "10" in each exercise has meant that i've increased weight or speed each time and this is a nice feeling.

As far as food goes, i'm mainly sticking to Atkins with a bit of Protein Power. I was on induction for a month and it was great. This week i've increased to 30g carb and have added a protein shake post workout. Weigh etc day is tomorrow so i'll let you know.

Ass far as EAS supplements...... i suppose its inevitable that he promotes the stuff his company makes but i'm not buying it. People say you need to to win the challenge but i'm a little sceptical. Even his low carb stuff seems a bit high for me and i've got hold of a very nice whey protein drink which for one serving has 36g protein and only 0.6g carb. I'm going to stick to that for now. Multi-vits and even things like creatine and glutamine are available much more cheaply.My main aim this time is weight loss and i think i've found something that works (low-carbing). I've really "bolted" BfL on and doing it my way. If it don't work then i'll try something else. Hope this helps

Cheers

Jon

[jonrees]

This is a good idea.

For me the idea of exercise is very unusual. However for the last 11 days I've been getting up at 5.30 and working out for about an hour. I'm following the Body-for-Life regime (but not the 6 meals a day diet!) and am mainly aiming for fat loss, but any other benefits will be nice.

What I do is:

Tues, thurs, sat - cardio - 20 mins on bike changing up and down between intensity 5 and 9 and then up to 10 for the last minute. I usually stagger gasping off the bike and have to sit down. Also ab routine that I got from a mag which has crunches etc but also some stretching and bending (good as I am really not very flexible)

Mon, Wed, Fre - weight, alternating upper and lower body workouts. All the BfL workouts have one exercise per body part which is done at an increasing weight for 12-10-8-6 reps and then drop the weight and do 12 reps and then immediatley a different exercise - the aim to hit "10". I'm finding the workouts intense and the necessity to keep hitting 10 means you push yourself hard.

UBWO barbell bench press then dumbell flyes
barbell shoulder press then lat raises
Wide grip pulldowns then reverse grip pulldowns
Triceps pushdowns then lying triceps extensions
Standing barbell curls then hammer curls

LBWO Barbell squats then leg extensions
Godd mornings then leg curls
Standing calf raises then one leg calf raises

So far this seems to be working. I'm going to weigh on sunday but can already wear my jeans again!

Cheers

Jon :wave:

[Natrushka]

Jon, I absolutely love the title of your exercise journal! Well done on those jeans.... you must be beaming.

I look forward to reading more,
Nat

[jonrees]

I have to confess the term "daily punishment" is adopted from a TV sitcom called "Father Ted". In case you haven't seen it it's about 3 strange RC priests in a vicarage on an island in Southern Ireland. In the episode about Lent they employ a nun to give them extra penance - the "daily punishment" - ice baths and flogging etc. The whole series is a bit strange and surreal and the term rather appealed to me.

cheers

Jon.

[fiona]

i've seen it a few times. Gets a bit too sureal for me. I prefer Friends ... or Porridge ... or the new one : Our Home.

Mind you since I discovered this Forum the TV has stayed off a lot ... which is goooooood.

Keep up with that bflife routine. Grrrrrreeeeeeeatttttt start.
Take care.

[tamarian]

Sounds like an interesting show, and very educational, I didn't know nuns perform these services :p

Wa'il

[fiona]

{Wail: Sounds like an interesting show, and very educational, I didn't know nuns perform these services }

Interesting ... um can be sometimes
educational ... ROFL depends what one considers is education !

[tamarian]

Fiona,

The French call "that" education anglais ;)

Jon, if we're mocking up your exercise journal, just let me know. I can split these jokes into a seprate thread in the lighter side. :)

Wa'il

[jonrees]

Just to say that as I've started a gym journal (http://forum.lowcarber.org/showthread.php?s=&threadid=22616) I won't post any more here.

Jon

[jonrees]

Thanks Wa'il just leave them there - they'll make me smile as I drag myself out of bed at 5.30.

Awesome upper body workout today. Worked really hard, especially as for shoulder pressess I increased in 5kg rather than 2.5kg increments. I noticed they were hard but thought "I must be a bit weak today" and so pushed myself and did them all. THEN I noticed. So i'm going to have sore shoulders but its very illuminating re: mental strength vs. physical. I thought I should be doing it so I did.

Happy exercise (happy??!!)

Jon :wave:

[Natrushka]

If you like, Jon, this thread can be merged with your gym log, for posterity's sake :)

Nat

[jonrees]

Yeah that would be good. Hate for those "before" photos to vanish!

Jon :)

[Natrushka]

I sent a request along that your journals be merged, Jon.

Nat :)

[Trainerdan]

Good idea. I like the way it came together ...

[jonrees]

A few other people have said that the 3rd week is "the hump" and I think it's true. Generally feeling a bit tired and lacking in "oomph". Few reasons come to mind:

(1) Due to laziness I've not got up early since Monday but have got up, fed baby, dressed baby, taken baby to nursery and wife to work and then worked out. All on an empty stomach/cup of green tea. By this point I am starving. Solution - set the alarm clock.

(2) I don't think I'm eating enough as a result of this. By the time I finish exercise its too late for breakfast so I have a protein shake, then I don't want lunch etc etc. College two nights a week really throws routine (and its quite tiring) and so I'm probably only eating one decent meal a day (BAD boy).

Other than that I'm actually pleased with progress. The weight I can lift have increased rapidly and so has my bike speed. I quite enjoy the weights but loathe the aerobic exercise (does this mean something?).

Funny - my wife was looking at the body for life book and her comment was "All very well but I don't want a husband with a four-pack - I think they look silly". I found this very amusing. I've told her I'll do my best not to develop a "four-pack"

Cheers

Jon :roll:

[fiona]

Well Jon the other reason could be that it is now Autumn and the weather has been pretty awful: damp, dark, dreary. It is much harder to jump out of bed on such mornings.

How about setting a minimum exercise regime for the day?

Take care and keep your spirits up.
Take care

[jonrees]

Well I finished the 3rd week and I'm into the 4th and still going ok. Sunday morning is the four week weighing and measuring session so that should be interesting.

Weight training I enjoy but not the cardio - even though it's only 20 minutes I have to make a real effort to do it. Not easy at 5.30 am. Have to admit that once I've done the first few minutes it's not so bad.

I'll updat the stats on sunday.

Jon

[doreen T]

hi Jon,

Judging by your new avatar pic, I would say the stats update should be quite impressive indeed!

I'm in agreement with fiona on the dark & dreary aspect of the early morning hours. I do have a special bright-light therapy lamp, which simulates full-sunlight ... and 30 minutes in the morning really does make a difference. Perhaps there's some way you could ensure that your exercise area is brightly lit .. mirrors placed behind lamps will increase the light output (yes!) .. etc.

Keep up the good work - you're an inspiration :)

Doreen

[jonrees]

Thanks for the kind words Doreen.

The garage/gym has some old, dim, flickery fluorescent lights but there's also a bright halogen light over the "workshop" area. This morning I moved it a bit and the whole room was lit up. I think I moved a bit faster so I'll give it a try.

Cheers

Jon

[jonrees]

Been busy - 2 assignments had to get done. And the baby was sick (everywhere!). Exercise still going good - not missed a workout yet, though it's come close.

I've added something called "guerilla cardio" to the end of my aerobics which is basically a series of 20 sec all out sprints interspered by 10 second jog recoveries. Awesome !! Up to 5 sprints per session after a week, managed 1.5 first day. Also lost 4 pounds this week so perhaps its done something.

Weights I find more fun than cardio especially upper body but have a bit of a sore R shoulder (?? biceps tendinitis - its in the right place) so will have to take it easy.

Jon

[fiona]

Hi Jon

{ And the baby was sick (everywhere!). } Babies are clever you know! She knows Daddy just LOVVVVVVVES exercise so she’s doing her best to provide you with plenty! :lol: Seriously though is she better?

Glad your exercise is going soooo well. You are truly an inspiration.

By the time we meet up you will be wonderfully trim and muscular – btw you are coming to London and it is OK to meet up on Saturday afternoon is it? You did say you would check if you were going to the matinee show and confirm.

Take care

[Natrushka]

Jon, I bought the BFL book on Friday (yesterday) and read it cover to cover :) Today I'm going out to pick up some weights and a bench; I am so psyched to try this. Came by and re read your Journal from start to finish to get some ideas. How are you finding the food aspect of the program? I am going to stick with PP but up the carbs slowly (to about 50g a day); exercise isnt new, but HIIT will be and working out with heavier weights will be. Not sure what to expect, but I am excited to find out. Any adivce or tips from someone who's been there?

Nat

[jonrees]

Well I've done 7 weeks (missed 2 workouts) and its done wonders.

Advice:

1. Plan well. Get the sheets from the book or http://www.bodyforlife.com , get a file, take some efore pics and measure everything etc. Choose which exercises and work out the weights you are to start with - I did this for my first few w/o's using advice from BFL Bob (http://members.tripod.com/bflbob/index.htm) (under finding your perfect "10" weight). I have an Excel worksheet for calculating your weights that I can e-mail you - can't remember where I got it from. Record what you do and when sorting out your next session always increase something.

2. Try lean and strong (http://www.leanandstrong.com) , they're a BFL board and have a pretty good library of stuff. The main board has a few "problem" personalities and a bit of a troll and flamer problem but the team boards are good - I'm in QuadSquad and they're a great bunch. If you just e-mail the contact (Patti I think) they'll send you the URL. A word of warning - there's a bit of BFL fanaticism about and I have yet to admit I'm on Atkin's/PP as I'm afraid I'll get burned at the stake. It's all "LC diets burn muscle/ make you weak/ etc etc" I'll tell them when 12 week results are in. Stating on there what your goals are and when your starting is good motivation

3. Diet - I've stuck to mainly Atkin's induction with increased protein - about 1g/pound lean body mass plus about .25 cup of ground flaxseed perday for oil and fibre.

4. Supplements - vits/mins/CaMgZn plus lots of vit C, some chrome and I've been trying EAS betalean (an ECA stack) but I think that's a rip-off. Also taking creatine and glutamine and having a high protein whey drink post workout. Not sure what's doing what but I'm rarely too sore which people say is glutamine.

5. Tweaks - most people move abs to after cardio and do them 3/week. There's a vicious regime (ab-boot camp) which was at muscle media (http://www.musclemedia.com) (the bodyforlife/EAS mag) (If it's gone - I think it is - I can e-mail it to you). I couldn't manage this and have been doing some easier things. I train forearms instead of abs with lower body as my grip strength was a bit limiting. There's a great selection of exercises with videos at the BFL site and also at the better http://www.exrx.net/ .

And so - good luck. I've never worked so hard as in the last 7 weeks but I'm beginning to grow some muscles!! In the 1st 4 weeks I lost 8lbs but dropped 4.8% body fat so that's 13lb fat gone and over 4 lb muscle gained. Amazing.

All the Best

Jon

[Natrushka]

Holy cow, Jon, thanks for the info. I am going to book everything and come back to it tonight. I had my first workout today and I just loved it!!! Thanks for the links, and if I dont happen across the excel sheet you mentioned I will hit you up for a copy of it :) Your progress is inspiring! I remember when you were worried you couldnt pick Helen up off the floor ;)

Btw, I have come across many PP followers off the www.eatprotein.com website who do BFL very successfully, it can be done (as you are now demonstrating) Going to be doing some surfing later. Again, thanks soooooooo much!

Nat

[jonrees]

:confused: What with one thing an another (mostly a visiting mother-in-law), the workouts have suffered greatly - I was incapable of grunting and panting in the gym (garage) while she was in there labouring over a (seemingly) endless bit of DIY.

Never mind - off to London tomorrow (yep to stay with the in-laws) and am going to meet some of the other UK low carbers on Saturday :) . I've gone a bit mad and my beard is now a GoT and my hair's a bit blonder so will they recognize me? ;)

Going to Plan B - the exercise will resume at 5.30 on Monday morning and continue on a roll until 23/12. Not getting up and hoping to "fit it in" later in the day while doing a psychology degree, the housework and caring for an 11 month old just doesn't work.

Loads of inspiration from Nat - definitely persuading me to keep on truckin'.

Jon

[fiona]

It was great to meet up today Jon. You sure looked good. Keep it up.

[jonrees]

Had a really bad week - only 1.5 workouts last week but I'm going to pick up and start over. Inspireed by the fact that my profile says I'm over half way there!!

Great to meet other UK lowcarbers at the weekend. Have to do it again some time.

Jon

[Natrushka]

Holy Cow, Jon. 54% of the way, you're doing great. Wanted to thank you again for all your help getting started with BFL; the links and information were invaluable. I'm certainly enjoying this. I thought I was imagining things, but I'm seeing a difference already :)

Been meaning to ask, whats "DIY"?

Nat

[jonrees]

Hi Nat

DIY is "Do it yourself" - what we brits call home improvements etc. My MIL is a mean carpenter (so she thinks). It was all to do with a strip of our dining room teak floor. She spent 4 days fiddling with it, nearly driving me insane and then decided she couldn't do it after all!

Nasty, damp and cold here on the North Sea coast today - the mist has rolled in from Scandinavia and the foghorn is very irritating. No heating in the garage and boy the plates were cold.

Jon

[Natrushka]

Jon, havent seen you around; how are things going? Anything to update? I'm coming to the close of week 4 (my but the time flies!) and I think I'm going to do a 4 week results thing ;) Loving the program, thanks for bringing it to my attention. Between yours and Trainerdan's comments I was convinced this was something worth trying.

Nat

[jonrees]

Well Nat, about 3 weeks ago I just sort of gave up!! Lots of college work etc etc and it just didn't happen. Really sorry as it was going so well and I know now that I have to be real determined. Have carried on with some cardio and abs.

New Plan - start a new challenge on 7/1/02 so we'll see how it goes. Great to see you doing so well.

Cheers

Jon :wave:

[jonrees]

New year, new start.

Going to start my 2nd BFL tomorrow and plan to complete the 12 weeks this time. My next "holiday" is the Easter Weekend at the end of March.

I hope Nat continues to give me loads of inspiration. I've been reading her journal and feeling really guilty for giving up in November.

No excuses this time - here goes :spin:

Jon xx

[Natrushka]

Welcome back, Jon. It will be great seeing you here again, you were my inspiration in this whole matter! Just look at how much progress you've made from day one of this exercise log; it is something to reflect on and be proud of.

All the best in 2002,
Nat

[jonrees]

Challenge two starts on Monday. I've been putting it off and off. Sick baby, exams etc. Basically didn't want to start getting up early. Have 19 weeks till the holiday in Italy so am gonna hit it hard.

Cheers

Jon

[Natrushka]

Jon, good to see you back (again :) ) 199 :thup: You're doing something right! I began challenge 2 last week and havent looked back. I'm looking forward to watching your 12 weeks fly by with you.

Nat