Thoughts: Confession time on two fronts.
First confession: I just spent $103 on a POT.
Yes, just ONE pot.
I made the mistake of visiting my Amazon.com Gold Box, and suddenly there was a glowing vision of loveliness in front of my eyes: a 3 1/2 qt. Le Creuset cast iron French oven in Flame enamel. The price was $21.75 off the regular price of $144.95, plus an additional $20 off using a Kitchen and Housewares coupon code. I agonized over the decision for the better part of an hour, but eventually I bit the bullet and clicked “Buy” after my sardonic co-worker and expert on all things cultured and culinary Josh listed all of the myriad joys of enameled Le Creuset cast iron ownership. I’d been looking at the much cheaper Lodge Logic pre-seasoned 5 qt. Dutch oven for $23, but Josh pointed out that tomatoes and bare iron were not a good idea and I plan to make all kinds of stews and sauces in this thing, so I caved in and got the Le Creuset. Amazon was pretty speedy with the shipment, too…by the time I came out of a 40 minute meeting after ordering, it was already being prepared for shipment–no room for second thoughts.
Second confession: In addition to buying the Leanness Lifestyle ebook last week, I also applied for a 30-day trial membership in the associated coaching club web site, Club Lifestyle. I’m doing well on BFL on my own, but again, I was curious after hearing the rave reviews from several women using the club and reading about it on the Bodychangers.com site. I got approved for membership two days ago and have been exploring the tools available at the site. I’ve looked at the Workout Professor, the Activity Log, the weigh in, the Nutrition Analyzer, the Lean Account, the forums, and the downloads area so far. For the most part, I’ve already been doing most of the things that the site handles–calorie tracking, zigzag planning, exercise logging–but I really dig the Workout Professor since it lets me generate a bunch of new workouts based on my current strength levels, and the recordings in the downloads section are pretty nifty as well.
I even had a chance to do a live online chat with Dave Greenwalt, the founder of the site and author of Leanness Lifestyle. He gave me the depressing but honest news that to get the definition of a fitness model, I’d need to drop to 12% body fat, which based on my current stats (131 lbs, 18-19% body fat, 5’6″) is 120-122 lbs. Yeouch! Even more grim was the recommendation to raise cardio to 65-75% of my weekly exercise burn. So if I average 400 minutes of exercise per week, that is 260-300 minutes of cardio.
As we all know, BFL only requires 60 minutes total of cardio per week. LL would be closer to 50 minutes per day, 6 days a week. 😯 I’m already tacking on about 30 minutes of cardio a day to the BFL core workouts, however, so I’m not too intimidated by the addition of 20 more minutes. I am going to give this a shot through the end of the challenge on November 21 and see where it leads.
Before any BFL purists out there start freaking out and ranting about muscle loss and burn out, please note the following:
- I’m in perfect health right now. No eating disorders, no thyroid problems, no prescription medications. I’m not going to drop dead on the treadmill one night running at 6 mph just because I lifted weights or did 20 minutes of HIIT that morning.
- I’ve already been adding cardio for almost a month now. It broke me through a plateau and hasn’t affected my lean body mass.
- I am doing this as a personal challenge just to see if I CAN with a soft deadline of my 30th birthday in January, and then I will go back to a normal lean body fat range between 16-18% and just the core BFL workouts for maintenance.
- I have NEVER had any problems keeping my momentum or motivation up about doing BFL. I just don’t find BFL all that difficult to maintain. I like the foods, I had four years as an enlisted army girl to get used to almost daily workouts, and (Le Creuset cast iron pots notwithstanding) I’m not very susceptible to peer pressure about things I don’t want to do, like slacking off on workouts, eating junk, and drinking alcohol.
- I’ve done my research and reading, and will attempt this as safely and intelligently as possible. If I notice any legitimate health issues from this, I will dial it back down.
- I will be keeping my calories at the same level as they are now–an average of 1500-1600 per day. I will not be going into starvation mode.
- I do not plan on dropping weight unsafely or too quickly; I don’t foresee anything more aggressive than 1-1.5 lbs per week, just like most women on regular BFL.
- This is probably going to be my best shot at achieving this goal–while I’m unencumbered and accountable only to myself for my time.
- The Hussman site and many of the BFL champion interviews on Bodychangers.com mention that more cardio than the usual 20 minutes three times a week was used by the winners to achieve their results. The workout routines of every fitness model/competitor in Hers and Oxygen also include significantly more cardio. I’ve had 20 weeks to observe how I respond to just the BFL cardio. I’m going to spend the next four checking out the effects of adding a bit more and then reporting on my results.
Nutrition (1000-1200 calorie low day with free meal)
1: Strawberry whey pancakes with SF blackberry preserves
2: Oatmeal tuna spinach salad with apple
3: Cottage cheese and strawberries
4: Oatmeal tuna spinach salad with apple
5: 3×1 veggie omelette with oatmeal
6: Free meal
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil
1/2 t. GNC Creastack (2.5 g creatine)
Calories eaten and deficit for yesterday = 1386 / -811 (target -337)
Water: 16 cups
Ratios: 34% carb / 44% protein / 22% fat
8:20 AM UBWO at Gold’s
7:00 pm Yoga challenge
7:15 pm (optional) steady-state cardio – 15 minutes bike (level 4), 15 minutes treadmill (5.2-6 mph)
The Awful Truth:
1. Woke up a bit late this morning.
1. 100% workout attendance!
2. Did the yoga again.
3. Did my extra cardio again.
4. Stuck with my meal plan for the day.
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.