BFL Journal C2W9D4

Thoughts: I’ve added yet another fat loss/fitness book to my reading list: Dave Greenwalt’s Leanness Lifestyle. Some of the ladies on the Body for Life Women’s Club Yahoo group were discussing LL last week, and I got curious about it. The consensus seems to be that LL and BFL are both based on bodybuilder nutrition with a mix of resistance training and cardio on the exercise end, but while BFL discourages calorie-counting with it’s palm-fist method of building meals and allows practitioners go hog wild for a full day each week, LL, like Tom Venuto’s Burn the Fat, Feed the Muscle, stresses the importance of tracking food intake (at least initially) , zigzagging calories, and taking only two free/splurge meals a week. BFFM and LL also seem to encourage more cardio than BFL.

The more I read in these other two books, the more I realize that what I’ve been doing for both of my challenges is more like a hybrid of all three systems than pure Body-for-Life. The only thing missing up until the past month was the additional cardio, and I’ve been gradually adding that in since I started the eDiets Life’s Odyssey challenge almost 4 weeks ago.

I’ll post more about Leanness Lifestyle and how it compares in philosophy to Body for Life once I finish the book. I’ve still got about 5 chapters left in Burn the Fat, Feed the Muscle as well, so look for a three-book review/comparison in about two weeks or so.

Nutrition (1200-1400 calorie low day with carb tapering)
1: Strawberry whey pancakes with SF blackberry preserves
2: 3×1 veggie omelette with spaghetti squash and apple
3: Oatmeal tuna spinach salad with apple
4: Strawberry raisin bar
5: Asian beef stir fry with spinach
6: Chocolate cottage cheese with whey protein

Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten and deficit for yesterday = 1703 / -569 (target -337)
Water: 16 cups
Ratios: 35% carb / 42% protein / 23% fat

8 am Yoga sun salutations
8:30 am HIIT cardio–treadmill run
Warm up- 4 mph / 0% incline / 2 minutes
HIIT – 4.5, 6, 7, and 8 mph / 0% incline / 4 sets
Max – 9 mph / 0% incline / 1 minute
Cooldown – 4.0 mph / 0% incline / 3 minutes

7:00 pm steady-state cardio – bike for 15 minutes, treadmill for 15 minutes

The Awful Truth:
1. Didn’t work on Halloween costume.
2. Got to bed way too late.

Brownie Points:
1. 100% workout attendance!
2. Did my yoga sun salutations and didn’t hate them. 😉
3. Got through the extra 30 minutes of cardio last night.
4. Ate very clean.

Short-term Goals:
1. Finish the outer robe of my costume.
2. Make up a new workout schedule.
3. Make up a new base menu to use through November 21.

One thought on “BFL Journal C2W9D4

Leave a Reply

Your email address will not be published. Required fields are marked *

To prove you're a person (not a spam script), type the security word shown in the picture. Click on the picture to hear an audio file of the word.
Click to hear an audio file of the anti-spam word