The Other Michael

Hi Brighid,

I know you are away for the weekend but figured I'd keep the thread moving.

I picked up a copy of BfL after work tonight (it is 30% off at Borders, or $19.75 including tax) and have already read through it.

I had thought it was going to be a lot "preachier" from some of the reviews I read, but I don't think he went over the top on the motivational stuff.

Those Powerblocks look like a smart idea. I've got a cheap set of free weights around that will probably do to start, but I was thinking after reading the book that it could get tedious swapping weights back and forth. The Powerblocks look to make that a breeze.

The $119 set is the lowest weight set. I like the 3 pound increments over the next sets 5 pound increments, but wonder if I'd have to worry about running out of weight very quickly. Keep in mind that I've never done any weight training, and while I can pick up a 90 pound motorcycle engine without much problem I don't imagine I'd be doing any military presses with one!

I'm going to try and work up my courage to give the BfL a try, though I would expect that I'd skip the supplements. Seeing as how this is Science & Skepticism, I'm a bit skeptical of non-FDA regulated "dietary supplements" - they just smack of self-medication with questionable dosages/materials to me at this time. I'd be interested to see how many of them have been through actual double-blind testing to rule out the placebo effect.

cheers,
Michael

brighid

Michael,

Ah – something positive! Good for you. If I didn’t use my BFL book so much I would’ve offered to lend it to you. I took the Challenge, sort of – one time before. I didn’t take the pictures, or write down my goals, or any of the other stuff he recommends. I did stick to the diet and I did do the workouts, although not always to the intensity level and I didn’t take any supplements. I enjoyed modest results, partially because I just didn’t dedicate myself the way I should have. I think that idea is true with all pursuits in life. I don’t find BFL or MM to be preachy at all. I find their articles to be motivating; with a lot of common sense and most of the time I don’t find the research to be funky either. It’s not perfect, but it is so much better then any of the other magazines and books out there. I also like that I can often look up the research on line if I get a chance to look deeper into it.

I am enjoying more success this time around and I am taking some supplements along with some good vitamins. Part of the vitamins I take have been recommended by my doctor to help with some other issues going on in my body right now, but I guess we will have to wait and see what the next 10 weeks brings.

Taking the pictures was the HARDEST part. Now I take 4 Polaroid’s every Sunday morning. This Sunday was round 3. I also weigh myself and do a body fat measurement that morning. Then I write the date, my weight and BF % on the Polaroid and do a comparison from week to week. I am also keeping a detailed diary of ALL my food intake, water, supplements, weights, and other workouts. I want to keep up the 2 lb a week weight loss. If I can keep that up I will actually be ahead of my target for the 12 weeks. My husband has also lost 2 lbs and 1% body fat this week

I think you will probably need to more expensive Power Block set. I didn’t realize that was the lightest set. But be sure to check out E-bay. We got our set there and I know we don’t have the full set, but so far my husband hasn’t had to add more even for the bench press items. I think we paid about $100 for our set and it’s ¾ of the weight you can get.

Come on – do the Challenge We can both post our pictures when we are done! What’s to lose – except some body fat? So far, as I did before, I feel great. I don’t feel like I am on a diet at all and as a matter of fact I catch shit from my co-workers about eating so often. I eat 3-4 of my meals at work every day. Come on … you know you want to I triple dog dare you to do it !!

I have done just about every diet imaginable and the ONLY times I have been successful in creating my best body is following these principles outlined in BFL. I knew them before, but I just got lazy and made every frickin excuse in the book about why I was gaining weight (it was in part due to Friday Pizza night … I never knew how many calories pizza had – but OUCH.) I still have some afternoon carb cravings if I don’t time my meals well, but other then that I REALLY like this program and I highly recommend it to anyone who is interested in not just a diet, but an actual way to loose weight in a healthy manner and keep it off.

If you have a Play it Again Sports store in your area you might want to check it out too. Some people trade in their lighter hand weights for heavier ones! I am sure, being the man that you are that you will quickly outgrow your free weight set. But it might take a few weeks or months!

Brighid

The Other Michael

Hi Brighid,
<strong>Ah – something positive! Good for you. If I didn’t use my BFL book so much I would’ve offered to lend it to you. </strong>

$20 bucks isn't a big deal, I was just a bit uneasy about buying it at full retail (about $27) since some of the reviews made it sound like it might not have been worth the money - but I've got no problems with what I paid for it. Too, I'm so unused to buying hardback books that I was probably put off a bit by that factor.


<strong>I am enjoying more success this time around and I am taking some supplements along with some good vitamins. </strong>

I just take a standard multivitamin each day. The only dietary supplement that I might look into would be the fish oil/flax seed oil which appears to be for the omega3 stuff. But then I've got no problems with eating salmon a couple of times a week, so I might not need to worry about it either (and it would be a good excuse to have salmon more often).


<strong>Taking the pictures was the HARDEST part. I am also keeping a detailed diary of ALL my food intake, water, supplements, weights, and other workouts</strong>

Get a digital camera - its sooo nice having one and getting immediate results. I never print anything out anyway - most of my camera stuff is for my website, and it saves having to scan things too. I've got a partial roll of film in my Canon SLR that has been in there for a year - I haven't touched it since I got my Fuji digital (6900Z model).

I can get into doing lists (though I'm not sure if I prefer port or starboard). Whenever I go on a road trip I always have a clipboard and I like to jot down mileages, times, gas consumption, etc etc. I've downloaded stuff from the BfL and Hussman websites, and the BfL101 Yahoo group has some spread sheets and stuff too (that seems to be the biggest/most active BfL DB that I've found)

<strong>I think you will probably need to more expensive Power Block set.</strong>

I did check out eBay but didn't see anything - and I can imagine getting a killer deal and then paying the difference to have weights shipped across country! The SportMart I looked in didn't have the Powerblocks, but there is a fitness store (a small chain it appears) that I can stop at on my way home, and I'll just do that and buy a set. Once I've got them it will be a little harder to avoid using them vs waiting around for a good deal to show up. This morning I ordered the manual BF calipers that Hussman recommended.

I don't anticipate a big problem with the eating schedule. I don't deal with the public and we've got a refrigerator here in the office, so I can bring in predone meals, and just eat them as needed - I usually do a sack lunch anyway, so it won't be that much different. I've started upping my water intake too.

[/QB]Come on – do the Challenge We can both post our pictures when we are done! What’s to lose – except some body fat? Come on … you know you want to I triple dog dare you to do it !! [/qb]

I'm pretty set on starting - will and won't power has been a problem through much of my life (I procrastinate a lot) but I am getting pretty tired of not having a lot of energy (some jar lids are getting to be a real chore to open - people are accusing me of losing my grip) and being a bit heavy. I've started referring to my race leathers as my sausage suit, and I feel like a giant bratwurst when I finally get the thing zipped up. I certainly couldn't race comfortably in it any more.

I probably tend more towards the mesomorph body style - I'm 198# right now, and 6 feet tall. I was 165 21 years ago (late 20s) and certainly wasn't particularly muscular at that. I'm going to try for 180 pounds and noticeable strength improvement.

My plan is to start this Sunday - some friends are hosting their own goodby party (they are moving back to Pennsylvania) and are having a Cajun-style crab/shrimp/crawdad boil on Saturday night, and I don't want to miss that!

<strong>I am sure, being the man that you are that you will quickly outgrow your free weight set. But it might take a few weeks or months! </strong>

The man I am is a manly man - though maybe not quite as manly as Ricardo Montebaln was in those car commercials.

cheers,
Michael

[ July 15, 2002: Message edited by: The Other Michael ]</p>

brighid

Good for you!! We have discussed getting a digital camera because Polaroid film gets expensive! But you can’t enter digital images in the contest – or Polaroid’s so we have had to take before pic from a regular camera. If you are going to go for an EFA supplement I highly recommend Udo’s. It is the only one I have taken that doesn’t give you a nasty after taste. If you take the fish oils you will be burping it up all day!! Salmon and tuna are a staple in our diet. Salmon once a week and tuna about three! When it’s on sale salmon is eaten more regularly.

Thanks for making me laugh! The sausage visual was entertaining. Two years ago I bought this cool velvet bodice from the Renaissance Fair and I went to put it on for a costume party I went to July 4th and boy was it more difficult to get on, but talk about cleavage It was another little motivator for me! I want to be able to lace that thing up without any pooch at the bottom.

Yeah – the blocks can be expensive but I think worth it. We are going to upgrade to some more soon! Hope you don’t have too many problems with your back!

B

DarkBronzePlant

FYI, the rationale I've heard for six meals a day has always been to keep your metabolism active. If you eat only a few times a day, your body will tend to store more of it away as fat. But if you are more or less constantly eating small amounts, your body will become conditioned to expect constant levels of food and thus will not perceive a need to store as much away.

Oh, by the way, my girlfriend (I mean, fiancee... gotta get used to that! ) are starting body for life this week. I'll add my 2 cents about that once we've been going awhile.

brighid

Dark Bronze Planet – congratulations on your engagement and starting BFL! Good luck

Brighid

The Other Michael

Hi Brighid,

I'm not going to formally enter a Challenge so the digicam won't be a problem. I saw mention of the Udo stuff and will check that out.

I got the PBlocks on my way home - I could carry the 45# in each hand out to the car, but definitely felt the strain on the chest muscles!

I think what I'll do this week is try a couple of the different exercises with what seem to be fairly light weights and see how that goes. If it doesn't seem strenuous enough I can easily up them. I can see that different exercises will want different weights, and probably by a significant amount.

I don't think I need to worry about running out of the weight range of these PBlocks anytime soon.

I may see if I can whomp up some sort of 1-2# weight plate that can be easily added for micro-adjusting. They had some 2.5# magnetic weights, but they were about $20 each, and I'd need two.

cheers,
Michael

wordsmyth

I can only say good things about the BFL program as I personally experienced good results with it and have recommended it to several friends.

I still use the BFL diet plan, but my weight training and cardio routine is quite different from what the program recommends.

I've been weight training regularly for almost 10 years now and have developed a workout program that works best for me. For anyone beginning a new exercise program, I recommend sticking with the plan outlined in BFL for at least the recommended 12 weeeks. After 12 weeks it is a good idea to change your routine and replace some exercises with others to keep your muscles working in new directions. Otherwise your muscles will become complacent and your progress will slow considerably.

I currently use only 4 supplements. A multi-vitamin, creatine, meal replacement shakes(for only 2 of my 6 meals), and a fat-burner (though only for 3 weeks at a time on the last one). However, I would recommend for anyone starting out that they not use anything other than a multi-vitamin and possibly the meal replacement shakes.

Multi-vitamin: IMO, this is an essential supplement for anyone who exercises regularly. A multi-vitamin is superior to your standard vitamins in that it contains more of the essential elements that your body loses during a strenuous workout. I currently use GNC brand as it is one of the better brands and is very reasonably priced.

Creatine: I have noticed an increase in the results I get during my workouts using this supplement, although I do not use as much as is reccomended because I do not believe it is neccessary. Currently I buy generic unflavored creatine powder and mix it with unsweetened kool-aid. Name brand creatines are basically the same thing but are almost 90% unsweetened kool-aid and of course charge an exhorbitant amount for the service of mixing them together. This supplement is really not neccessary for beginners.

MRS (Meal Replacement Shakes): It can be quite difficult at times to prepare 6 meals a day and thats where these come in perfectly. They are designed with the proper mix of protein, carbs, and fat. However, all brands are not created equal and you should avoid brands like SlimFast and Carnation. I prefer the brand Myoplex from EAS which are delicious though a bit pricy for someone on a budget. I prefer mixing it with Skim Milk rather than water though.

Fat-Burner: I've tried several brands and found that Hydroxycut works best for me. Most people misuse fat-burners by not following the directions which reccommend using them for a few weeks and then stopping for a few weeks. By using them constantly your body builds up an immunity to the effects of the fat-burner which means they stop working. I also don't believe this supplement is neccessary for beginners.

The Other Michael

Hi Wordsmyth,

thanks very much for taking the time to post that info - it is always good to get some solid feedback from someone who has been through the hoops, rather than vague mutterings from people who may have an opinion.

I'm not looking to end up with a bulgy pumped physique - the smoother swimmer-look appeals more to me. But dropping some weight and building some strength are the main goals - and I figure looking a bit better will come along with them.

I've ordered some bodyfat calipers, but I'm really not too sure on how to figure out what is realistic for an eventual goal.

20 years ago, in my late 20s, I was pretty much at 160-165, and wasn't particularly lean. I'd think that eventually I might go to that weight, but right now 175-180 pounds looks like a more realizable goal for my first attempt.

But if I just got to 190 pounds and managed to increase lean body mass and strength at the same time I'd probably be not terribly distraught!

If you'd be willing to keep an eye on this thread now and then it sounds like there are several of us starting out as newbies, and between you and Brighid we could get some good experienced advice.

cheers,
Michael

brighid

Michael,

If you are going to measure your body fat have someone else do the measurements for you. That is the basic rule of thumb I have been taught as an Instructor and Personal Trainer. Men and women vary on what is an acceptable body fat percentage. Men are on average 10% leaner naturally. For the life of me I can't remember the exact %'s at this time in the morning. But I will look it up and get back with you.

I change my workouts every 4-6 weeks. I still train the same muscle groups, but I do different exercise. For this round of weights for lower body I do the leg press and quad extension, then amstring curls and lunges, and calf raises. I will also through in some work on the hip ab and adduction machines. The next four weeks I have planned to do smith machine squats and leg extensions, dead lifts and lunges and calf raises. Then I will do leg extensions and dumbell squats, walking lunges and hamstring curl, calf raises. Unfortunately I don't have too many alternatives with calf raises. But I do them with three different feet positions - toes forward, toes in and heels together. I also do that for leg exts to hit the three major quad groups (there is a 4th but it isn't visible like the big 3...but my memory isn't working well this morning) I couldn't name them for you know because I have to relearn all that anatomy stuff for my tests.

Again MM has some great workout routines and if it's been a while since you have performed them it would be helpful to get a refresher on the proper form and moves. And ALWAYS do your movements slow and controlled, observing proper form - especially holding the abs in, keeping your back flat and most movements shouldn't go past 90 degrees ... OH and breathe! You probably already know all of that, but for those who don't it's a reminder.

Brighid