BFL Journal C2W9D6

Thoughts: I’ve got to hustle and finish my costume for tonight, so this will be a short one. 🙂 I went out last night for dinner, stuck with a very tasty and not too off-plan Moroccan salad (romaine, chicken breast, almonds, raisins, bananas, and a curry dressing) at the White Wolf Cafe, and saw a live production of the Rocky Horror Picture Show put on by the Downtown Theater. The female singers in the show were amazing. I wish I had their voices! It was my first experience with Rocky Horror, and I had a great time even though I wasn’t quite sure what was going on half the time. I’m told that I really need to see the movie.

I’m still finishing up the BFFM book this week–all of this stationary bike time is giving me plenty of opportunity to read–and am now toying with the idea of carb cycling. I tend to do it a bit naturally anyhow with free day since my carb intake always shoots through the roof on Saturdays.

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Nutrition (1600-1800 calorie high/free meal day)
1: Cinnamon raisin bran muffin and 1/3 Balance bar
2: 3×1 veggie omelette, 1/3 serving beef stir fry, and sweet potato
3: 2/3 Balance bar, 1/2 c. SF/LF ice cream, and cottage cheese patties with salsa
4: Cottage cheese with spiced apple
5: Kung pao chicken with brown rice
6: Chocolate peanut butter shake (might sub. a free meal here)

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

Calories eaten and deficit for yesterday = 1540 / -895 (target -337)
Water: 18 cups
Ratios: 41% carb / 37% protein / 22% fat

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Workout:
12:00 pm HIIT cardio–treadmill run
Warm up- 4 mph / 0% incline / 7 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 / 6 minutes

12:30 pm steady-state cardio – bike for 30 minutes
1:00 Yoga sun salutations

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The Awful Truth:
1. Still need to work on the costume, ASAP.
2. Stayed out past 2 am for dinner and a live production of the Rocky Horror Picture Show

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Brownie Points:
1. 100% workout attendance!
2. Survived several days straight of extra cardio.
3. Ate pretty clean last night at the restaurant…may not count that as a free meal. 🙂

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Short-term Goals:
1. Finish Halloween costume.
2. Cook some chicken for next week.
3. Pick up some bananas, greens, and corn starch at the grocery store.

6 thoughts on “BFL Journal C2W9D6

  1. Hi Maggie! I just want to say love to read your blog since it’s a little difficult to find other asian, much less Chinese, fitness enthusiasts! Finally, someone who can relate to the tribulations of a culture with rice, dumplings, noodles…………..mmmmmm

  2. I really enjoy reading your journals… i found this off of skwigg’s website.
    I am starting the bfl challenge this month.
    the kung pao chicken… did you make it yourself? and if so do you have a recipe

  3. Shawn–Thanks for stopping by. There does seem to be a shortage of Asians willing to post about their fitness regimens. I thought your blog was hilarious, by the way. Kickboxing sounds brutal!

    Victoria–I’m glad you’ve decided to start a BFL challenge. I’ll post the KP chicken recipe in a separate message.

  4. hey i was wondering…how do you do your free meals? it looks like you have free meals and then also a free day?? just wondering. also, how do i figure up the calorie zigzag thing for myself?

    thanks for any advice you can give!

    ~j

  5. Jessica–

    Sorry if my logs were confusing. I usually take two higher calorie days a week as a zig zag–Wednesdays I eat normal BFL foods, but add in two extra shakes to bump up my calories but keep my ratios tight. Saturdays are my official free days, when I can in theory eat anything I want. I usually only take one or two free meals that day, though. This week was a bit weird because of all the weekend outings, so I thought I would split free day into two free meals, one on Friday, and one on Saturday. Well, it turned out that both days turned out to be pretty BFL standard, so I took my free day on Sunday instead.

    You can zig zag pretty easily by picking two days during the week to have higher calories. One can be a free day, while the other can be like my two extra shakes day–fully BFL, but enough calories to get you up to your maintenance level of intake.

    The spreadsheet I posted in the Downloads section can help you calculate this.

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