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.

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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

Supplements:
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

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Workout:
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

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

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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.

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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.

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