Tuesday 5 April 2005
Articles
- Bulking Excellent guide on the bulking/muscle gain process
- Cutting/Fat Loss Guide to help you plan out nutrition plan for fat loss (not specifically BFL)
- Dr. Hussman’s Fitness Page The science behind Body-for-Life and similar programs as well as tweaks and helpful tips
- BFL/Health and Fitness articles at Shawna’s Dancingblonde site
- Stuff To Read Lots of articles on BFL including the infamous “Four Week Freak Out” post by Body For Life Women’s Club moderator Renee/Skwigg
- Body Comp For Beginners Illustrated guide on how to take body fat caliper measurements
- 7 Days to Ultimate Leanness by Chris “Swolecat” Janusz Step-by-step photo/event preparation guide to get those of you who are already very lean completely ripped in a week
- How to Prepare for BFL “After” Photos by John Hussman Do your photos always show less of your actual progress and musculature than you want? Check out these tips for getting photo-ready.
- Body-For-Life Reality Check by Maggie Wang My comparison of BFL and Leanness Lifestyle based on my experience with both programs in 2004
- Do You Want To Lean Out or Swell Up? by Skwigg BFL veteran Skwigg’s sample BFL-authorized menus of what will give you maximum fat loss, and what will slow or stall your progress
- 10 Things Every Fit Person Does Ever wondered what those people who succeed in getting and staying fit do that the average person doesn’t? This article breaks it down for you!
Books
- Body-for-Life by Bill Phillips
- Burn the Fat, Feed the Muscle by Tom Venuto
- The Leanness Lifestyle by Dave Greenwalt
- Eating For Life by Bill Phillips
- The Insider’s Tell-All Handbook on Weight-Training Technique by Stuart McRobert
- Stella’s Kitchen by Stella Juarez
- Weight Watchers Stir-Fry to Szechuan: 100 Classic Chinese Recipes
- Weight Watchers Take-Out Tonight
- Turbulence Training An extensive series of workout manuals by strength and conditioning coach Craig Ballantyne that emphasizes effective, intense resistance and interval cardio sessions to give you results in less time.
- Gourmet Nutrition E-Book A collection of bodybuilding/sports nutrition-based recipes by Dr. John Berardi, author of the Precision Nutrition system. If you are looking for recipes that are more or less broken down into protein/fat or protein/carb combinations, this is the cookbook for you.
Exercise and Weight Training
- Body-for-Life Exercise Guidelines You can pretty much get all the information you need to start the workout portion of Body-for-Life from this page
- ExRx.net Great source for weightlifting techniques and exercises organized by muscle groups; includes animated GIFs depicting proper performance of most exercises
- Stumptuous.com Weight Women’s Weight Training Are you a woman? Do you want to lift weights? Check out Krista’s site!
- Max-OT Training Series Start to finish program for building mass (Complete Max-OT program in PDF format)
- Max-OT Exercise Execution How to perform the recommended exercises in the Max-OT program
- HST (Hypertrophy-Specifc Training) Another popular weight training protocol
- Ab Boot Camp A very good ab workout that doesn’t require extra equipment
- Death By Body Weight Program A great workout that doesn’t require any equipment–handy for travelers or just as a break from the usual routine
Nutrition and Recipes (Free)
- Body-for Life Nutrition Guidelines Read this first!
- Body-for-Life Authorized Food List Read this second!
- Recipes at Caustic Musings A number of a la carte recipes for homemade protein bars and other BFL-authorized foods
- Rice-candy.com Recipes by my sister, the homemade bar princess
- Recipe Board at PinkDumbbells.com
- Recipe Search at Kinetix Living
- Recipes at Body-for-Life
- 12 Eating for Life Recipes
- The Cottage Cheese Page at Stumptuous.com
- 101 Ways To Eat Cottage Cheese at Shayananna.org
Forums and Support Groups
- Pink Dumbells Womens’ Fitness
- John Stone Fitness Forums
- Women On Body For Life
- Body For Life Women’s Club
Calculators and Tracking Tools
- FitDay Free food log and exercise tracker
- Rusty Iron Body Fat Calculators Enter your three or seven site caliper measurements here and have the site calculate your body fat for you!
- Kinetix Living BF Calculator A four-site body fat calculator (requires calipers)
- MyBodyComp A circumference-based body fat calculator (no caliper needed, but measuring tape would be handy)
- Body For Life Tracker Forums, photos, tracking tables, and profiles for people doing Body for Life
- Fitprofile Non-program specific fitness profile site
- SickOfBeingFat.net Invitation-only fitness profile site loosely affiliated with the John Stone Fitness forum
- Maggie’s Fat Loss Spreadsheet (for Excel) My own spreadsheet for calculating daily calorie targets, macronutrient calories/grams, BMI, daily calorie burn, BMR, fat lost/muscle gained, etc.
- Adi’s Fitness Log A very comprehensive fitness spreadsheet that uses Excel macros
- Fitness Tools and Calculators at Natural Physiques
- Hussman’s Body-For-Life BMR calculator
Online Trainers, Coaches, and Programs
- Body By O Individualized nutrition and workout program and pre-contest preparation by Kim Oddo; progress is checked every 2 weeks and your program is modified accordingly
- Vizual X-Cellence Custom nutrition and workout plans by Chris “Swolecat” Janusz
- Club Lifestyle Online tools and coaching club by Dave Greenwalt, author of The Leanness Lifestyle (30 Day free trial). For those who want a hardcore weight loss boot camp, give the Boot Camp Intensive program a try
- Muscle Audio Professor Leanness Lifestyle’s Dave Greenwalt provides audio coaching for various weight lifting routines on CD and MP3
- eDiets.com
Many diet plans to choose from (including the Eating for Life plan by Bill Phillips, author of Body for Life), a decent general exercise plan, recipes, and support groups
- eFitness.com (Part of eDiets.com, Inc.)
- Beachbody Makers of the P90X Extreme Home Fitness System DVD workout programs — active support board, WOWY (Work Out With You) virtual gym where you can sign up to workout simultaneously with other people around the world at a scheduled time, and more information about their products
- Turbulence Training An extensive series of workout manuals by strength and conditioning coach Craig Ballantyne that emphasizes effective, intense resistance and interval cardio sessions to give you results in less time.
- Precision Nutrition A comprehensive nutrition program based on sports nutrition principles and carb/fat separation in meals. Includes two explanatory DVDs, the Gourment Nutrition cookbook, two audio CDs, and a binder containing the PN program, quick meals collection, supershake recipes, and an individualization guide to customize the baseline PN program for each person.
Supplements
Additional links are available here: Fitness and Transformation Links and Online Resources at John Stone Fitness forums.
April 7th, 2005 at 5:59 pm
Good list of resources, Maggie.
Might want to add Exercise Prescription to the list, I always found it helpful when trying to find new exercises. http://www.exrx.net
Aaron
April 8th, 2005 at 12:16 am
Thanks for reminding me! I added a section for exercise and weight training links.
April 8th, 2005 at 11:12 am
Another site you might want to add is http:\www.bodybuilding.com. It has 1000’s of articles on exercise and nutrition.
May 7th, 2005 at 5:05 pm
Hey Maggie,
I really like this site and admire your strong determination to build muscles and lose some body fat!
I’m curious if you used Chondroitin, MSM, Glutamine, Creatine, etc.? If so, how much did you take?
Thanks and good luck with the rest of your program!
May 7th, 2005 at 5:23 pm
I use a creatine/glutamine combination from GNC called Creastack after resistance training workouts, but I don’t load it or use the full recommended dose. I just dump about 1 level teaspoon of the stuff in with my PWO shake, and usually only three times a week. I’ve used A-L-carnitine in the past, but I can’t really say if that or the creatine/glutamine have made much difference in my progress. The effects of these supplements aren’t really measurable, and I don’t have joint issues that would make it useful to try a supplement like glucosamine which is said to produce immediate, noticeable results.
I’d rather put my faith in good nutrition, a multivitamin, and some extra calcium. :biggrin:
May 9th, 2005 at 9:56 am
I just added a bunch of recipe links to the Resources page. Bon appetit!
May 10th, 2005 at 12:07 am
Sounds good Maggie, thanks! :claplow:
May 16th, 2005 at 8:38 pm
BTW, Not sure if you knew, but I’ve a cottage cheese recipe site up too… Feel free to browse and see if it passes muster.
http://www.shayananna.org/id39.html
May 17th, 2005 at 12:33 am
Thanks for the reminder, Shawna! I just added your CC page to the Resources list. :eat:
May 20th, 2005 at 7:29 pm
Wow, that Taiwanese Beef Noodle Soup looks like it would fit the bill for my free meal this weekend. Do you have the recipe up on this site? If not, can you please post it? Looks quite yummy! :eat:
Must get a good workout the next day lol. :barbells:
The only thing is, I don’t eat beef so I guess I can replace it with chicken or turkey right?
May 30th, 2005 at 10:15 am
Hi Maggie,
I just discovered your blog by doing a google search for beachbody turbo jam - just wanna say that I dig it - most fitness blogs are a bit dorky, but yours is hip.
Also, you seem to be doing a lot of what I do or have done (ie leanness lifestyle). If you want an Excel sheet w/ all the LL formulas (similar to their website), email me.
Amy.
June 23rd, 2005 at 3:35 am
well You should add http://www.cbass.com in your list.. its’ great site with loads of information.
September 8th, 2006 at 5:18 pm
Maggie,
Found your site through reading some of your comments on JSF. Thought you might be interested in website that deals with Women and weight training. The site has been around a long time, I first read it back when I used to read newsgroups (something like misc.fitness.weights, though I can’t quite recall)
Anyway…
http://www.stumptuous.com/cms/index.php
September 10th, 2006 at 12:50 pm
Erps! My bad, I read through your nicely extensive list above again and lo-and-behold I found it. :whistle:
Thanks for the time you took putting it all together.
March 26th, 2007 at 12:13 am
This site is good as well
http://terracotta2.googlepages.com
March 26th, 2007 at 10:00 am
Just had a question…..what type of pull-up bar are you using in the photos?
Thanks for you time…….
Meridith
March 27th, 2007 at 12:34 pm
Meridith, I think that one was the Beachbody Junglel Jam bar.
April 29th, 2007 at 9:51 pm
Great website Maggie. I came across it by accident looking for extra sheets for p90x. Since you’ve done a lot of these workouts, which do you recommend. Specifically, which do you thing were most effective, easiest to stay with, produced the best results. If you had to rate them, how would you order them. Any you think probably wren’t really effective for you or marginally so? Thanks keep up the good work!
April 30th, 2007 at 11:59 am
Hi Maggie! This list is very helpful and I find your fitness journey very inspiring. I am also 5′6 and aiming for a goal of 130 pounds. I started on January 2nd at 210 pounds, today I am 159.5. Keep up the good work, I am sure we both will reach our goal!
June 23rd, 2007 at 11:36 pm
Hello, I’ve read the P90X Nutrition Nutrition Plan, on page 19 it says “A shopping list of the groceries needed for the Meal Plan approach is included at the end of each phase for your convenience” Well I’ve looked all over and cant find the shopping list, do you happen to have that list. I would greatly appreciate it.
Thank you
March 31st, 2008 at 8:48 pm
Hi Maggie,
Always love reading!
I read here now and then, as you’re quite the inspiration for folks like me with fitter aspirations.
I was wondering, since you seem to be quite knowledgeable about online resources for health and fitness, if you are aware of any sites/books/etc. geared toward people with health issues? I love(d) my high-intensity workouts, but have been taking it easy (more steady-state stuff) for quite a while since being dx’d with some health issues. (And by health issues, I’m talking autoimmune.)
I thought it may be worthwhile to ask you because you’ve got a lot of awareness for fitness!
Thanks
-Amanda
May 6th, 2008 at 4:25 pm
I have seen a lot of info on TT lately…how do you find the program? Is it a book?