Bellibean's BFL Journal *Comments Appreciated

[Bellibean]

Hello, to All

I'm in the 7th week of BFL. If you haven't heard of it, I'll give you a quick run-down.

It's a 12 week program, but you can repeat as necessary.
Nutrition: Palm-sized amount of protein/Fist-sized amount of carbs 6 times a day. Plus EFA's.

Once a week you get a Freeday.

You rotate between Upper body twice one week, Lower body twice the next.

6 sets per bodypart. 5 sets of one movement, then a final set of 12 reps of another movement.

For instance, you might do 5 sets of dumbbell presses for chest (Reps - 12,10,8,6,12 with ascending weight except for the last 12) then 12 Reps of a different exercise for chest - like dumbbell flyes.

Every 4 weeks, you change which movements you are using for each bodypart.

Cardio (HIIT) every other day, 3 times a week.

The best thing is you do it with other people. Everyone is on the 12-week timeline. You can compare results and cheer each other on. I'm sure a lot of you are familiar, so I'll leave it at that.

I'll have to add more later. I have to do HIIT today.

Thanks for any input.

[Bellibean]

Correction:

You rotate between Upper body twice and lower body once one week.

Lower body twice and upper body once the next week.

Big difference. Is there edit here?

[Bellibean]

Goals:
1~30 push-ups
2~2 miles in 20 minutes
3~4 pull-ups images/icons/frown.gif
4~Lose an inch in the waist
(at the belly button)
5~Lose 1/2 inch off each thigh

Tomorrow is Freeday!!!

[Bellibean]

Back from HIIT. Trying to work up to 2 miles in 20 minutes/8 mph for highpoints.

Cardio goes like this: You rate your personal intensity levels, 5 being a healthy pace/10 being "Okay, I'm going to puke any second". You sequence the intensity levels like this: (Minutes 1-20) - 5,5 (warm-up) 6,7,8,9, 6,7,8,9, 6,7,8,9, 10 (try not to puke), 5 (cool-down).

I use speeds of 4.2 mph (walking) to 8 mph - aiming for 2 miles total.

Today I got 1.89 so you see I'm getting close, but not quite there yet.


I should add that I've been lifting weights for a couple of years and running for several years before that. I didn't run HIIT style, just jogged 3-4 miles at a slow to moderate pace.

I started BFL after a bout of slacker laziness brought on by...well, it's all just excuses so I'll skip it - leading me down a bad road, i.e., I needed the motivation!!!!

[Mikki]

Welcome to the site Bellibean!
graemlins/wavey.gif

did you happen to wander over from the Lean and Strong site?

Yes, there is an edit option.
At the top of each message is a series of icons. The one with the " " marks allows you to include a quote from a previous post.
The one with a piece of paper and a pencil allows you (and the administrators) the opportunity to edit your message.

m

[Bellibean]

Thanks, Mikki. I'm so relieved there's an edit. I check out the Lean and Strong site every once in awhile, but mostly I hang out at the LCF-BFL site. You definitely get cozy in one place. The people there are great! Here's the addy:

BFL at LowCarbFriends (http://http://www.atkinsfriends.com/frames/bb.html)

Are you doing BFL? What do you think about it?

[Bellibean]

Upper Body today:

Mine is going to look weenie compared to pretty much everyone else here, but here it is nonetheless:

Light shoulder warm-up: front raises, side raises, a few "empty the cans" and "buckle the seatbelts" LOL - maybe someone should tell me the real names of those. Also some bent over lateral raises.

Today I started on the vertical bench press because I wanted to see if I could do 100 lbs and I can never rope a spotter.

I did it images/icons/smile.gif . 3 reps - I'm the strongest I've ever been.

I finished out 12-10-8-6-12 reps spotting myself with my foot, using the negative basically at 110# for the 6 rep highpoint. Followed up with pec deck flyes - 40# for 12 reps.

For Back - Cable rows to warm up - 12 at 40#
Then I do my 2 pull-ups and the negatives of 2 more then the rest on the counterweight pull-up machine. I finish those there -8 more for 10- 8-6-12 reps, off-setting my weight by 70, which leaves around 55lbs. Then I do another set of rows with only 40#, concentrating on squeezing as hard as I can.

For Shoulders - Presses using 15#'s Reps 12-10-8-I have to switch to 10's which I use to do 6 then 12; then 12 more with the 10's for Arnold Presses.

For Triceps - Cable pull-downs with the rope - 12-10-8-6-12 reps using 30# then overhead for 12 more. Okay, I throw in extra triceps, because my triceps suck. I do 3 more sets of overhead extensions, then kickbacks (one set of 8) with 8.5#, followed by sitting overhead extensions with the 8.5's (one set of 8) followed by skullcrushers (also one set of 8) with the same, then topped off with another set of overheads (same set of 8) and then I'm pretty much fried.

For Biceps - Reps 12,10,8,6,12 using 10#,12.5#,15#,15#,12.5# followed by 12 of 25# curls using a bar.


Then abs - 12 hanging leg raises which I hold for a second at the top, 25 decline bench crunches holding a 10# plate behind my head, 3 sets of 15 crunches on a bench holding a 15# dumbbell (I hang a bit off the edge and roll my hips up at the top). Then a descending superset on the ab machine. 50# (10), then 45# (10), then 40# (10), then 35#(12 I think) to failure. Didn't realize I did so many abs today.

Food:
1~proatmeal (oatmeal and protein powder)
2~Chicken breast and corn tortillas with hot sauce
3~3 oz fish and chicken noodle soup (thought I was getting the flu)
4~cott cheese/tomato/sm potato/spinach/peanuts
5~proatmeal
6~cott cheese/toast

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Bellibean:
1.96 miles for HIIT today. Can't believe I let myself miss by 4/100ths. Next time!!!

I'm not going to post my stuff everyday. It's repetitive. I will put a leg day in just for example. I just posted a journal because people over on the other board were wondering what you guys thought about BFL.

Strength to All.<hr></blockquote>

You go girl, you'll get it next time for sure! graemlins/images/icons/cool.gif

I know what you mean by repetitive. I was contemplating just discontinuing my journal cause I feel like who cares whether it's on here or not unless it is really helping some other women. For that reason alone I'll keep posting on it a while longer just in hopes that it may help someone else out. But I think after I reach my goal or just in May (whichever comes first) that I will just stop it cause then it'll be pretty boring as I will just be maintaining anyway, at least thru the summmer.

As far as BFL goes, I really don't know, no comments as I have never read up on it. From what I gather, it is a great beginner's program. And if it works for people, makes them happy, helps them reach their goals, then there's nothing wrong with that for there are many ways to get to the same results! Good luck reaching your goals, sounds like you're doing well! graemlins/images/icons/wink.gif

[leena]

hey Bellibean!
it's me leenajellybeans from the other forum (lowcarbfriends/BFL). I like your online journal. W8 starts for me tomorrow!

later,
leena

[Bellibean]

Krypto - Thanks for your response. I do like reading your journal images/icons/smile.gif . It does help me. I'm going to be thinking about what to do after this challenge. It's nice to have other programs to read, though I'll never be going as far as some of you guys.

Hi, Leena!! images/icons/smile.gif Good to see you here! I start Week 8 on Thursday. Do you know what you'll do when you are done with your challenge??

[Bellibean]

1.96 miles for HIIT today. Can't believe I let myself miss by 4/100ths. Next time!!!

I'm not going to post my stuff everyday. It's repetitive. I will put a leg day in just for example. I just posted a journal because people over on the other board were wondering what you guys thought about BFL.

Strength to All.

[Bellibean]

It's been awhile since I posted. Hubby (X-Man) and I are jumping into this new nutrition (cutting diet).

Menus today:

Belli:
1~1/2 whole wheat bagel
2tsp peanut butter
1 scoop protein powder

2~(post-workout)
Isopure (40g protein/25 g carbs)

3~Chicken breast
1/2 potato
brussel sprouts

4~1 scoop PP
2 tsp flax oil

5~lean beef
spinach/tomato
flax oil dressing

6~4 egg whites
1 whole egg
2tsp flax oil

X-Man:
1~2 scoops PP
WW bagel
2 T PB
2 tsp jelly

2~(post-workout)
Isopure (40g P/25g C)

3~2 scoops PP
3 tsp flax oil
1 tsp safflower oil

4~4 oz lean hamburger
(sloppy joe meat)
pickles

5~6 egg whites
2 whole eggs
1 T flax oil

6~2 scoops PP
1T flax oil

Supp's: Vit C, Glutamine, Salmon oil, Multi, Lutein, Creatine, Chromium....Belli - (in addition) Calcium, Zinc

We both feel like it's going to take awhile to figure all this out. Also, we need to do some shopping!

The workout was upper body today. DH had me do his UB workout. We need to split it! It's too much for one day. We were dragging *** by the end.

I need to order calipers for "The Game".

Any input on diet screw-ups would be appreciated. The too-simple sugars (potato, jelly) are more a function of lack of supplies. That will be taken care of tomorrow.

Stats on X-Man:
176 lbs
5'8"
Experienced bodybuilder
Wants to Cut

[HChick]

Hey there Bellibean! It's Hockeychick - hmm, guess you figured THAT out, huh? Can't fool anyone around here.... images/icons/laugh.gif

Anyway, are you going to a strict cutting diet now or waiting until The Game II starts? Cause I think it's better to stay away from bread on a cut. Also, most of the bagels I've seen in stores (whole wheat and otherwise) have sugar in them, and as we all know........(all together now, class)......sugar is DEATH on a cut! graemlins/bluelaugh.gif

Okay, so that's my graemlins/newbie.gif opinion here....thanks for sharing your journal!!

[HChick]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Bellibean:
Hockeychick - Hi! Yeah, I knew it was you, hehehe.

Start kicking my butt on this cut and I'll probably get inspired. How's that for a friendly challenge?<hr></blockquote>

Gee, how quickly they figure out that HChick = Hockeychick! Seems I can't fool anyone... graemlins/headshake.gif

And there ain't gonna be nothin' friendly about the ***-KICKING you're gonna get if you wanna compete with me, the CUTTING VIXEN!!!!!! Hmm, that's kind of catchy! images/icons/laugh.gif

Keep your **** bagel! See if I care! Then see who'll be kicking sand in your face this summer! Well, probably not me, but you get the point.....

You know, to make this fair, I should post my own journal for you to laugh at. graemlins/bluelaugh.gif

Oh, one other friendly (ha! i spit in the face of friendly!) comment - those lite mayos have sugar, and sugar = SATAN. You're supposed to get more fats anyway, so just use the regular kind! graemlins/scatter.gif

[Bellibean]

**** - You can't give me 2 stinking grams to choke down stinky tuna in?? You're harsh, woman. LOL.

Bring it on, Baby. *Runs downstairs to do a quick 10 on the tready* Heheheheh.

[HChick]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Bellibean:
**** - You can't give me 2 stinking grams to choke down stinky tuna in?? You're harsh, woman. LOL.

Bring it on, Baby. *Runs downstairs to do a quick 10 on the tready* Heheheheh.<hr></blockquote>

Yeah, you may as well take those 2 STINKING GRAMS and tape them to your ***!!!! You wanna see harsh?? GO TRY ON THAT BIKINI! Well, that works for me, anyway........

Gosh, I'm sounding awfully like a.........drill sergeant, now aren't I? Hmm. Odd. images/icons/wink.gif

*I'm* going to go do some push-ups, and not the girlie-girl kind either!!!!!!

[Bellibean]

Hockeychick - Hi! Yeah, I knew it was you, hehehe. You're right about the sugar. I guess I'm kind of easing my way into it. Part of the problem with yesterday's menu was lack of supplies. I was thinking of following the cutting diet in the magazine that is a little higher in carbs (post-workout carbs + slow-burning carbs) maybe I'll lower them later if I'm not getting the results I want, but I'm afraid of it right now. (Wuss! I know). Start kicking my butt on this cut and I'll probably get inspired. How's that for a friendly challenge?

I'm doing a little better today:
*Cardio/Ab day - 45 minutes - HIIT then 25 minutes lower intensity*

Food:
1~1/2 WW Bagel (tomorrow I'll change this to high-fiber cereal (Complete Wheat Bran) - hopefully a better choice
1.5 scoops PP
2 tsp Flax oil

2~4 oz lean beef
Brussel Sprouts

3~1 scoop PP
1 tsp flax oil

4~2 eggs
2 whites

5~tuna
light mayo
broccoli

6~1 scoop PP

1200 calorie day, planning on cycling

HC - Thanks for the comments, feel free to keep me in-line anytime. It helps!

[Bellibean]

Hockeychick, you won yesterday, I dug out the real mayo and had less images/icons/tongue.gif .

Another menu to dissect:


1~1 scoop PP
2 tsp flax oil
1/3 C oatmeal

2~(Post heavy leg workout that left me sucking ammonia - not good)
Isopure WITH CARBS

3~Beef/barley soup (good idea because barley is slow-burning, but not so good because I had to spend an hour picking out the potatoes and carrots)
2 oz chicken breast

4~5 oz chicken breast
cuke

5~4 oz Turkey
Green beans or brussel sprouts

6~scoop PP
1 tsp flax

I'm getting there. Glad I'm doing this practice run. Hopefully I won't get my bodyfat down too low before the game starts. ROTFLMAO.

[HChick]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Bellibean:
Hockeychick, you won yesterday, I dug out the real mayo and had less images/icons/tongue.gif .

I'm getting there. Glad I'm doing this practice run. Hopefully I won't get my bodyfat down too low before the game starts. ROTFLMAO.<hr></blockquote>

Real mayo - excellent!

As for getting your BF down too much........ha, I was thinking the same thing!!!!! You know, next week being my last week technically......so I take my measurements and then have free week? Uh, no, don't think so. They'd boot me off the cutting list and add me to bulking! graemlins/bluelaugh.gif

As for your menu......where's the fat in meals 3-5? In the absence of carbs, you need FAT! Though I'm not sure how much your tbs of flax oil come out to. I put stuff in fitday to make sure I hit that 50/20/30 ratio.......

[Bellibean]

Okay, I was worried about the total calorie count, but I can afford it - I put a tsp in for 2 more meals, it only puts me 50 or so over my 1500 goal. Blargh, I don't want to go back to Fitday. I'll do that a little later down the road, if I don't see some changes. Baby steps LOL.

[redpaint76]

Hi Bellibean and Hockey!!! It's me, redpaint76! I just signed up for the cutting contest too! This will give me a bit more motivation to get rid of the last bit of flab my legs and belly are holding on to! I've got questions about the cutting diet...is there a list of foods somewhere?

[Bellibean]

Redpaint - Hi!! I was just over at LCF boo-hooing because I can't post at BFLW. So cool you're in for "The Game"! Your hubby is doing it too? As you see, mine is. He's doing fine on our practice run, but he's already got a little case of the "cutting crabbies". Hehehe. I don't think he needs to do any of this, but I can understand that you gotta have goals, so I'm going to try and help him. I'm a little scared that he's fixing what ain't broke, okay if you don't break anything in the process!

About the diet - I'm still figuring it out! Looks like slow-burners (oatmeal, barley, sweet potatoes, whole wheat stuff)/protein/"good" fats - omegas - flax, safflower, salmon, olive/green fibrous veggies/simple sugars post-workout

He doesn't really write a list that I've found. I've been doing a practice run for a few days and my numbers are already down. Whether they stay down is a whole other matter. I've been down this "last five" road about 8 times now I'd say.

Glad you're here! It's always nice to have co-sufferer pallies. Watch out for Hockeychick, though, she's relentless. LOL.

[HChick]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Bellibean:
Watch out for Hockeychick, though, she's relentless. LOL.<hr></blockquote>

Giggle - you got it, sister! That's what you get when you hang out with the BIG BOYS, you hear me??? No more of that namby-pamby coddling pat-you-on-the-head tell you it's okay to SCREW UP stuff here, no way! You wanna be a buff bikini babe, you have to SUFFER!

Okay, so, enough of that. images/icons/laugh.gif Menu is looking good! Make sure you have it down pat before The Game II starts, or you-know-who (me) will be kicking your booty. You gotta be hardcore to win those fabulous.....umm......those great.......uhh, what do we win exactly? Oh yeah, nothing. Oh well. Except a great bod, bragging rights, and the chance to post a winning pic for many buff guys to drool over! graemlins/aroused.gif Sounds good to me....... images/icons/tongue.gif

P.S. I'm not a Big Boy myself, but since I regularly knock big guys on their asses, I figure that counts.......

[Bellibean]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by HChick:

I'm not a Big Boy myself, but since I regularly knock big guys on their asses, I figure that counts.......<hr></blockquote>

Woo Hoo! Where do I sign up? I need to play hockey. Heheheh. Better not talk like that too much, we might scare these guys images/icons/smile.gif .


I'm doing something wrong! I sucked ammonia yesterday and again today. I almost freaking passed out on the tready. What the hell is up? I didn't feel good, but I said..."Oh, but you WILL go 20 minutes, you big such and such" then at 19 minutes and 40 seconds I HAD to quit. Listen, this sounds kind of over dramatic, but I've been running for 8 years. I'm no wuss. Hehehe. I am definitely doing something wrong. 2 days ago I did 45 minutes of cardio and didn't pass out once. Help!!!!

I added more carbs for today, because I got kind of spooked. I had to sit down for cripes sake. Blegh! I'm going to resist the urge to RUN back to BFL eating.

What do you think??? I had slow-burning carbs this morning (a whole-wheat/flax pancake concoction). After the tready I switched back over to BFL meals for now.

[HChick]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Bellibean:


Woo Hoo! Where do I sign up? I need to play hockey. Heheheh. Better not talk like that too much, we might scare these guys images/icons/smile.gif <hr></blockquote>

I'm thinking they're already running scared! Note how they don't dare pipe in here? images/icons/laugh.gif I'm guessing they have this vision of this big, hulking, kegs-with-legs-like facial-haired hockey-playing behemoth. Giggle. graemlins/bluelaugh.gif

Okay, so about the ammonia smell thing, here's a link for you:

http://www.peakphysiques.com/Data/Newsletter4.pdf

It basically says that you need more carbs, and should try to have a small amount of a lo-glycemic carb before working out, so that your body has more carbs to draw on. Worth a try, maybe? Of course I'm assuming here that the carbs you had this morning were after your workout?

[Bellibean]

Here's how my menu came out:

1~WW/flax pancake
1 scoop protein powder
2 tsp peanut butter

2~Post Workout
Protein bar with carbs

3~3 hardshell tacos *yeah, I know*

4~Breaded lowfat chicken breast

5~chicken/rice lean cuisine
green beans/brussel sprouts

6~Cottage cheese
1/2 WW bagel w/low-carb jelly

[HChick]

Okay, that answers the question of when you had the morning pancake. I don't know then. I didn't figure out your calories or how it breaks down between p/c/f, but (and I'm totally guessing here) maybe you're too much "in between." You know, not really eating enough carbs to use that as your primary fuel.......but not eating enough fat either to help your body make that switchover.

[Bellibean]

HC - Thanks. Maybe you're right. Very weird. Maybe it was just a fluke. FAR better athletes than me get by fine on lower carbs. Hubby wants me to go get my blood checked. Ugh. We'll see how it goes. You know what I just thought of, I've lost like 3 pounds in the last couple of days. That's pretty fast, maybe that just threw off my fluids or something.

At any rate, I'm not going to throw in the towel yet. I wouldn't let you off that easy images/icons/laugh.gif .

[Bellibean]

"big, hulking, kegs-with-legs-like facial-haired hockey-playing behemoth"......LMAO. Too funny!

[HChick]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Bellibean:
"big, hulking, kegs-with-legs-like facial-haired hockey-playing behemoth"......LMAO. Too funny!<hr></blockquote>

Yup, that's me! In fact, I have hockey tonight, so I guess I had better start getting ready. You know, try to shave that pesky little mustache that keeps popping up (hmm, wonder if the steroids have anything to do with that?), see if my XXXXL hockey pants still fit, lumber over to the frig and have my pre-workout carb-up.........that's the Chubby Hubby Ben&Jerry's ice cream, cause you know it's got those pretzel bits in it, and the peanut butter for some necessary protein! Do you think a gallon is enough? graemlins/images/icons/confused.gif Guess that means I won't have time to shower today either. Oh well. graemlins/shrug03.gif

Hmm, gotta run, see if I have time to try that wart compound on my chin.......

graemlins/bluelaugh.gif graemlins/bluelaugh.gif graemlins/bluelaugh.gif graemlins/bluelaugh.gif

[Bellibean]

Here's my "After" piccie:

Doh! graemlins/frankie.gif


We make quite a pair!

Here's my "After" story:

Don't tell me I didn't get cut, I will hurt you.

[Bellibean]

Okay, that seemed funny when I first thought of it. images/icons/smile.gif I hope you kick-butt at hockey!!

[HChick]

Thorry I couldn't responth thooner.......oops, got it....as I was saying, couldn't get back to you sooner, I had a pretzel stuck in the gap between my front teeth. Then I had to go knock the boys around. Wimps. graemlins/images/icons/rolleyes.gif

[Bellibean]

Heheheh. Don't mess with the Chickster. LOL.

Hey, you made First Cut! I'm still stuck in this mini-van. Bad enough I have to drive one in real life.

UB today. Time to see how the push-ups are doing. I still get this sick feeling in the pit of my stomach when I'm going to do push-ups that I'm going down, but I'm never coming back up. Hehehe. Not anymore graemlins/BBsmile3.gif . Yeah, right. But at least I can do them now.

It's all good.

[Bellibean]

Today's eats:

1~scoop PP
1T PB
WW/flax pancake
cal - 300

2~lean cuisine
(ate half the rice)
Brussel Sprouts
250/550

3~Turkey
1/2 sl WW bread
1 tsp flax oil
275/825

4~1/3 c oatmeal
1 C cottage cheese
1 tsp flax oil
300/1125

5~4oz lean beef
Green beans
1 tsp safflower oil
310/1435

6~cottage cheese
1 tsp flax oil
200/1635

[HChick]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Bellibean:
Heheheh. Don't mess with the Chickster. LOL.

Hey, you made First Cut! I'm still stuck in this mini-van. Bad enough I have to drive one in real life.
<hr></blockquote>

Yep, the guys have learned, when I'm trundling down the ice, move out of the way or get *flattened* like an insignificant bug under the heel of a mud-encrusted work boot. Or something like that.

And I am VERY excited that I'm no longer a mini-van! That probably accounts for my flurry of random posts the last few days, the desire to get the hell away from that, that........blech.

Also, your menu is looking good - look at all that good fat you're adding!! graemlins/thumb.gif Ah, I'm so proud.....

[Bellibean]

http://www.camelotdesign.com/dogs_food.gif

images/icons/smile.gif You do it the same here as the other board. Just enclose the addy with .

Look out, got gifs.

[Bellibean]

Guess I should be posting workouts:

My UB today is push-ups. I'm tired of sucking at them. I'm doing a hundred today, one set at a time. I'm at 66 right now.

Here's my leg workout from Tue:

5 min tready warm-up

Guys were hogging both my usual starters so I did the horizontal squat machine first

3 sets of 8 - 150/160/170#

leg press - total plates 4/6/8/10 8 reps each set - done slowly with a spotter images/icons/smile.gif checking for 90 degrees *I usually can never find a spotter, but I actually had someone volunteer*

seated calf raises 3 sets of 8 - 45/70/115#

Smith Machine:
100# squats 3 sets of 6
100# lunges 3 sets of 6
1 set of 6 plie squats - 100#

Leg Extensions:
1 set of toes out at 80#
3 sets of 8 reps - 90/100/110#

Adductor Machine - 3 sets of 7 @ 100#

I usually do the hammie machine and a lunge death march after this, but I got a whiff of ammonia on the extension machine, and didn't want to go too far after that.

I wish I could do the same kind of weight with my UB images/icons/smile.gif .

You already heard about Thursday's cardio.

I'm packing and cleaning today because we're leaving for Vegas tomorrow. I'm hoping to be able to check in from there! I'm pretty sure that we'll be able to workout as usual.

[Bellibean]

Guess I'm back in here.

I'm sore as heck again. Not sure if it was the LBW or planting flowers that did it.

I'm just staying around 1500-1800 calories and working out hard. I hope I can add some muscle without adding too much fat. We'll see.

Today was cardio. I went 3 miles, but I walked some of it. I have to get used to taking my dog again now that the weather is nice. I'm kind of regretting teaching him to stay on the left. It would be nice to switch sides every once in awhile. He's already been brainwashed, though - he just goes behind me and gets back on the left side if I switch him. Such a good boy! LOL. It felt really good to run outside.

I'm looking hard for some strength/endurance gains. Hopefully this extra food will help out.

Hope all is well with the rest of you iron-fiends images/icons/smile.gif .

[HChick]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Bellibean:
I have to get used to taking my dog again now that the weather is nice. I'm kind of regretting teaching him to stay on the left. It would be nice to switch sides every once in awhile. He's already been brainwashed, though - he just goes behind me and gets back on the left side if I switch him. Such a good boy! LOL.<hr></blockquote>

You can take my dog - he's left, left, right, stop and smell a leaf, righ..no, not quite done sniffing that leaf.......quite a workout! images/icons/laugh.gif And god forbid you should see a squirrel... graemlins/images/icons/shocked.gif

Anyway, looking good! You'll have that kick-*** Booty by Belli in no time! graemlins/thumb.gif

[Bellibean]

LOL - My dog does some of all that, too images/icons/smile.gif . He about ripped my arm off when he decided he had to take a pee while I was trying to sprint. *He should know not to number one when I'm trying to have a ten!* He does pretty good, though - he gives me this look whenever I slow down, like - "Is that all you got?" I must have said "Sorry, Boy" four or five times.

I'm just plugging along - UB today. I was stronger today. That was so nice, it hasn't happened in awhile. I didn't break any personal records or anything, just making up lost ground, unfortunately.

Cardio tomorrow - another adventure with the pooch.

The fun never seems to end.

LOL.

[Bellibean]

Leg day today. I did it all, but I did it in a lazy Friday kind of way. I even yapped like a girl - hehehehe. Someone is going to put me in their gym moron post graemlins/twak.gif . On the plus side, I was using the whole stack on the bench press machine to do calves and some guy walked by and stuck his face down there. Holy $hit! I'm going to be nice to you, M'am. Very cool, in a twisted kind of way.

Course then I went grocery shopping and ended up eating a bunch of lowfat cheetos. This "bulk" frame of mind might just lead to me porking up - LOL. I'm thinking cheetos, even lowfat ones, probably aren't on the official bodybuilder food list.

More running tomorrow.

Hope all of you are doing well.

[HChick]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Bellibean:
Course then I went grocery shopping and ended up eating a bunch of lowfat cheetos. This "bulk" frame of mind might just lead to me porking up - LOL. I'm thinking cheetos, even lowfat ones, probably aren't on the official bodybuilder food list.<hr></blockquote>


Cheetos? Heck, why not! See the post about the Snickers Shake in nutrition. Heck, it's all about the bulking, baby! images/icons/tongue.gif

Hmm......you weren't eating......Booty, now were you?

graemlins/roller.gif

[Bellibean]

LOL. Snickers graemlins/doh.gif . Why didn't I think of that?? I think I ate those when I was on the "I would love my hiney to look like two giant golf balls diet" LMBO.

Actually my hubby can eat that stuff and grow without getting fat ********* - hehehe.

I'm on a two-day rest. UB tomorrow. I'm going to split it this week. Chest, shoulders and tri's tomorrow. Then Cardio-Legs-Cardio. Bi's and back on Friday.

Stronger, harder, faster this week. Must grow the lean body into the skin. Man, does that sound creepy graemlins/scared.gif . LOL. I hope I'm right in my thinking here.

[Bellibean]

Well, I didn't split my UB correctly. Hubby ended up working out with me. My SBBP sucked! Aaaargh. But then we ended up having an awesome chest workout anyhow. If I'm really sore tomorrow, I'll share the details.

The highlight - I asked Hubby to "spot" me on Pull-ups. They're pretty pathetic, but I like to get the negative of my full bodyweight, with dreams of being able to actually do a real set someday graemlins/images/icons/rolleyes.gif . Anyhow, Hubby hardly had to spot me - Yee-Haw! I did ten and all I needed was a little bit of help (subjective, I know), but he said he did very little. My back is already a little sore, so I know those did the job.

On the food side, I'm trying to make sure I'm getting 30 g Protein in per meal and 1500-1800 calories per day. I'm eating as few carbs as I can (but always in the morning and after workouts). I swear I can almost "feel" what my carb level is. I've been doing this too long LOL (never too long, right?).

I actually crave the flax oil now. Very weird. In fact, I'm almost out. Can't have that.

It's all good.

[Bellibean]

Chest is good and sore today. We did SBBP followed by decline bench (slow negatives). Then we did pec deck followed by higher than max negatives on the pec deck. Then we did dropsets on the benchpress machine to failure.

Back is barely sore at all.

Cardio today - still can't get my lousy 2 miles in 20 minutes. Is that so much to ask? I was hoping the 3 mile excursions last week would add up to a little extra credit on the tready, but it didn't. I followed with 5 minutes on the bike (toes out for my knees) then 5 minutes rowing (excellent to end with because it has a fan and I'm a dripping mess by the time I get to it).

After cardio was abs - Hanging leg raises to above parallel, stop at the top. Then decline crunches - slow and steady wins the race. Then I did a dropset on the crunch machine, starting at 60# (only 3 notches away from doing the whole stack - Woo Hoo!)

Food:
1~1 flax/PP/WW Pancake
1 tsp safflower oil
SF syrup

2~Isopure (post-workout)
No carbs (cardio day)

3~Lean Cuisine
Brussel Sprouts

4~1/3 C oatmeal
1 T Flax seed
1 1/2 scoop PP

5~Chicken soup
4 oz chicken

6~Cottage cheese
2 eggs and 1 tsp flax

I feel like I'm eating like a horse. This morning I was down 2 lbs. from when I started my bulk. I'm not worried though, it'll come I think. If not, I'll add some Satan carbs - that'll do it - LOL.

Tomorrow - Legs! Love leg day.

[HChick]

Hey Bellibean, looking good there! Sounds like a great chest workout.....maybe you can get hubbie to massage away the soreness for you? images/icons/laugh.gif If you can talk him into it, that is. graemlins/bluelaugh.gif

I can never get back sore either. Bummer. graemlins/mecry.gif

You're doing a poor job with the bulking, baby! j/k Keep at it, and eat more! How about some yum-yum peanut butter? Or, I can just ship my metabolism over to you - I can just SAY the word "donut" and fat and pounds come scurrying over. graemlins/shrug03.gif Oh well.

[Bellibean]

HC - You always crack me up.

Mmmmmm.....massage. I could use it. Deep tissue images/icons/laugh.gif . I think I can talk him into it images/icons/wink.gif . I don't spend fifteen thousand hours in the gym for nothing images/icons/tongue.gif .

Anywho - I did high rep-low weights for legs today and can I just say - I suck! I'm strong as an ox (okay, a little ox - talking legs here), but my endurance sucks. I'm going to alternate in high reps until I don't suck so bad at it. I did just the bar for lunges and I could only do 10-20 at a time. My goal was 100! Ugh. I still ended up doing a lot of reps - 10-20 at a time - leg press machine (no plates), plies (yes, I look like a dork when I do them), extensions, adductors, butt blaster, vertical leg press. I tried to only rest 30 sec to 1 minute between sets. I was dragging sorry butt when I got done. If you haven't tried it, try it! (HC) You've probably got a lot more endurance than me (from skating). This is definitely a weak area for me. I hope it improves my running. I wish something would.

Tomorrow - Cardio. My fave. NOT.

[HChick]

Hey there, Belli baby, you're an exercising nut! images/icons/tongue.gif I'm always so impressed when I read about your workouts - how long do they usually take you? And do you do weights every day? And all that weighted ab stuff you were talking about on LCF - what say? Are you doing abs every day?

I'm doing research so that I can write my soon-to-be-bestseller, Body By Belli. I'll reap all the profits, of course, but you'll get a mention on the dedication page. Good deal, huh? graemlins/roller.gif

[Bellibean]

Chickie - LMAO. It really doesn't sound like too bad of a name for a book images/icons/laugh.gif . Chapter 1 - Starve Now, Pig Out Later

Chapter 2 - Hey, Schmuck, Susan Powter is NO GENIUS

Chapter 3 - How Many Miles Can You Possibly Run and See Zero Results?

Chapter 3 - Maybe Having a Muscle Cell Around Might Be of Some Help

Oh, I could go on and on....LOL

I'm a nut? Aren't you guys doing the same stuff *glances around, suspiciously*. I'm not the one who skates for hours on end, beating up the boys images/icons/wink.gif . I'm thinking that probably takes up a lot of energy. Then you workout on top of it. I am not worthy!

I go for an hour or two (usually closer to one). I'm still alternating days - weights/cardio/weights/cardio/weights/weekend images/icons/smile.gif .

I don't usually do abs every day - I make myself let them rest. How about you - daily? weighted? I saw as many results with the non-weighted abs as I did with the running images/icons/frown.gif . Not that it can't be done, of course.

Good talking to you images/icons/smile.gif .

[HChick]

Chapter 5 - Haagen-Dazs *is* a Balanced Meal!
Chapter 6 - Why Chocolate is Actually a Vegetable
Chapter 7 - The Five Food Groups: Cheesy, Salty, Pepperidge Farm, Cardboard (everything that isn't in one of the other 4), and Ice Cream
Chapter 7 - Fun-house Mirrors Everywhere I Go!

graemlins/bluelaugh.gif I'm tellin' ya, we're onto something here.... images/icons/laugh.gif

Hmm, yeah, I guess I work out hard too, but I just haven't given myself a cool-sounding name, like Abzilla or Cruncher and so on. graemlins/images/icons/frown.gif Maybe I need to work on that....

I do abs every other day, for now, unweighted, and like you, I'm not feeling the burn, baby. One of my many new mottos: "No pain.....no fun." So I'll probably start doing weighted. Time's a wastin', ya know? graemlins/images/icons/shocked.gif

Anyway, looking good! graemlins/thumb.gif

[Bellibean]

graemlins/lol.gif graemlins/lol.gif graemlins/lol.gif graemlins/lol.gif

OMG - You're killing me. Too funny.

[Bellibean]

Today was upper body. The spotter didn't even drip on my face (you don't want to know). I felt strong today. My pull-ups are coming along. A newbie kid working at the gym gave me a spot. He said...."ya know there's a machine...." I told him I was after the full bodyweight negative. "Cool!" images/icons/smile.gif He then proceeds to tell me how that is his weakest area. I think he's going to give the negative thing a try. It'll be fun to hear how it works out for him.

Cardio tomorrow. I know how people feel about cardio on a bulk, but it keeps me sane. Cardio is therapeutic. Torture - true, but I need it. If I left it out, I'm afraid I would cease to exist. LOL. Something like that.

Anyhow - life is good.

[Bellibean]

Alright, for the second day in a row, my pants are killing me. I'm officially freaked enough to cut. I'll be doing JW's 13 Weeks to Hardcore Fat Burning, but I'm hoping I won't have to do it that long images/icons/laugh.gif . What? I can dream.

Menu for today:
1~Proatmeal w/2 T Flax seed
2~Lean Cuisine/Brussel sprouts
3~(post-workout)Isopure w/carbs
4~Cottage cheese/blueberries
5~Roast/spinach/celery
6~Cottage cheese/Udo's

Total calories - 1540

I know the fruit is a no-no, but I made the sacrifice.

Cardio today. I FINALLY ran 2 miles in 20 minutes - AND 2 FREAKING SECONDS graemlins/frusty.gif . I thought I had it timed out at the end but I messed up by 2 seconds. Unbelievable. 2 Mississippis images/icons/frown.gif . LOL. I'm faster outside than on the tready, though, so it's still a good sign.

Anywho - Looks like I'm back in the calorie deficit zone. It's either that or buy all new clothes graemlins/fie.gif .

One day of fun nearly out of the way.

[Mikki]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by HChick:
Chapter 6 - Why Chocolate is Actually a Vegetable
<hr></blockquote>


hey ladies!

I already have this chapter written for you. images/icons/laugh.gif

and Belli, I see you eat brussel sprouts pretty regularly. I like most veggies but these were something I never really cared for. Do you have any tips? (I am not in the Game 2 so you don't need to suggest I cook them in butter and then top with sugar. graemlins/bluelaugh.gif )

m

[Bellibean]

Hey, Mikki - I just throw the brussel sprouts on top of a micro meal, then cook them together - I can stand them if I eat them mixed in with the other food. You can do the same with frozen broccoli. It's just easy. I'm terrible with the veggies. It's mostly laziness images/icons/laugh.gif . When the world finally realizes that chocolate IS actually a vegetable, I'll have a much easier time getting in my daily quota. LOL.

[HChick]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Mikki:

(I am not in the Game 2 so you don't need to suggest I cook them in butter and then top with sugar. graemlins/bluelaugh.gif )

m<hr></blockquote>

graemlins/roller.gif graemlins/roller.gif

Good thing you pointed this out! Otherwise I was going to suggest my favorite recipe - "Brussel Sprouts Fudge Cake With Walnuts." The brussel sprouts make it moist, and they also negate the calories! images/icons/laugh.gif

(I actually do have a recipe for zucchini chocolate cake, which is REALLY good! graemlins/shrug03.gif )

[Bellibean]

graemlins/lol.gif

Legs today. I'm scared graemlins/scared.gif . This was the first time I've gone heavy since last week. I fear the pain! I've been rubbing my legs all day like genie bottles - wishing for the ability to walk tomorrow. I'm poppin' glutamine and vitamin C. Ah, well - enough sissy whining. Bring it on, see if I care!

Legs by Belli images/icons/laugh.gif :

5 minute tready warm-up

Consider bullying your way onto the sled, but guy hogging it looks kind of crabby...

Grab the neck pad and crank out a set of lunges on the Smith machine - use 2-25# plates for those...

What the heck - bully your way into working in on the sled (innocent smile helps)...

Okay, he has 3 plates on, so start with three plates...

Go back over and add 2 more 25# plates to the Smith machine and do another set...

Go back to the sled to find 3 plates on one side and 4 on the other - resist scratching head - quietly add another plate to the side with 3 - do a set then head over to stretch...

Getting pretty serious at this point, no more alternating - sled needs full attention...

Guy says he's done - wait till he walks away before adding 2 more plates images/icons/laugh.gif - Do a set of 6 full reps and 12 partial reps...

Back to the Smith machine - one more set of lunges...

Tomorrow's soreness is already secured. Think to self - "if I were smart, I'd go home now"...

Stupidly ignore fleeting intelligent thought and head to the machines...

Squat machine 140-150-160

Extensions 110-120-130

(3 sets of 5 on these)

Adductors 100#'s - getting pretty weak now - had hubby come over and squeeze legs together in the middle - both of us try not to laugh at the irony - do the negatives very slowly...

3 sets on the butt machine with twice as much weight as usual - woo hoo - Superbutt!...

Throw in some hanging leg raises....

Done!

Become overtaken by intense desire for food...

No one within 3 feet is safe for at least 2 hours...

Appetite finally mellows...

[HChick]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Bellibean:

Adductors 100#'s - getting pretty weak now - had hubby come over and squeeze legs together in the middle - both of us try not to laugh at the irony -
<hr></blockquote>

graemlins/bluelaugh.gif graemlins/bluelaugh.gif

Belli, you insatiable vixen you! I like that in a person! images/icons/laugh.gif

Awesome workout. And, hmm, it certainly sounds like you found some way to "take care of" that raging hunger after your workout... graemlins/aroused.gif

[Bellibean]

images/icons/laugh.gif

Well, simple carbs aren't the only thing that aid in a speedy recovery. Umm, a nap is beneficial as well.


I can walk today!! Yee-Haw! Unless it sets in later, I am only mildly sore. Maybe the days of crippling soreness are over. My body has finally accepted that the punishment will never end, no matter what kind of pain it responds with. LOL.

[Bellibean]

Cardio today. I did 1.5 in 15 minutes, then did a circuit of 5 minutes each - on the bike, then the stairstepper, then the rowing machine. I did abs on the ball, holding a 12 lb medicine ball, then a few sets of hanging leg raises, some with the straps and some in the vertical chair. It's hard to put my heart into abs after cardio.

Yesterday I did supersetted upper body (back, shoulders, bi's, tri's) after I did chest. I keep meaning to split upper body on weeks that I do it twice, but I haven't done it yet.

I'm still back to cutting - 1500 calories, 13 Week Cutting diet style. I'll stick to it for awhile, until I'm sure all my clothes are fitting again.

Legs tomorrow - Woo Hoo!! I'm going to do a lighter weight/higher rep workout.

[Bellibean]

Legs were a blast today. I did a twist and added deadlifts - straight and bent leg. They really didn't feel awkward at all. I did 105 for straight leg. They were tough. I did the same for the bent leg ones - there I could have done more. They really are a thrill - LMAO - I should have added them a long time ago. I'm going to go heavier with the bent leg ones next time.

Butt highlight of the day - I did the whole stack. Woo Hoo.

Still hoping my death soreness phase is over. I think the rubbing helped last time, so I'm doing that again. Hubby and I decided that when we win the lottery, we're going to go get a sports massage after every leg workout images/icons/laugh.gif .

[Bellibean]

Friday I benched 100# on the horizontal machine bench press - it can't be the same as free weights, because I did a bunch of reps. I'm going to try to go heavier on Wednesday. I would love to know how much the weight is off by compared to real bench pressing images/icons/smile.gif . It's so much easier to try it on the machine, rather than trying to rope a non-sweaty spotter, LOL.

Anyhow, legs today. I had a lunge marathon for some reason. I've been doing them with the olympic bar - today I did some of them as step-ups (using the wooden box they have), but it was pretty awkward. All else went well.

A guy was there doing heavy squats - pretty impressive. I told him "I'm not worthy". He said, "Well, believe me, no man would like a girl who could squat this much". Now why wouldn't you want a woman who can squat 400+ pounds? Imagine the fun you could have at parties.

Oh well.

[Bellibean]

Cardio today. 20 min, 30 seconds. I could almost hear the treadmill laughing at me. Very sad, heheheh. Just couldn't do it, though I did 8 mph for a bit. It was pretty okay. I'll get it. One of these days I'll have a breakthrough. But not today.

I'm getting my food back on track. The weekend is still with me to the tune of 3 pounds. TOM probably has his ******* hand in that, but the good thing about him is he leaves and all is well again and then some (usually).

Upper body tomorrow. I'm interested to see what my max is going to end up being on the horizontal BP machine. I remember only being able to do 55lbs images/icons/shocked.gif in high school. So, if nothing else, I'm kicking butt in that respect. I wish I could have told that girl a thing or two. Or ten.

I hope everyone else is getting to where they want to be.

[Bellibean]

Dang! I did 120 on the machine - it went up pretty easy, so I got all gung-ho and did 140 images/icons/shocked.gif . Surely this means I can do a hundred with the olympic bar. I'm going to be brave and try it next time. I think I have some sort of mental block there.

Some guy at the gym is really starting to annoy me. I'm finding myself changing my workout just to not be in his vicinity. Like today I was actually going to do the olympic bar, but he started hovering around so I went to the machine after one set. I know he was waiting to offer to spot me. He's a horrible spotter on top of it. He's harmless, just annoying. One of those guys who wears a weight belt ALL the time, has a big gut and makes a big drama over every exercise, though his body never seems to change a bit. The worst thing is, I think he's figured out my routine and now always happens to be doing the same thing that I'm doing images/icons/frown.gif . Anywho, it doesn't matter, I can handle it - it feels good to get it off my chest though.

Tomorrow - the treadmill saga continues - will it be the day??? LOL.