Samantha,



I hope you don't mind, but, I will share my response with a couple of other
BFL groups that have some new members that might be able to also gain some
insight and understanding of the BFL program.



Unfortunately, in order for me to get a better view the effectiveness of
your specific nutrition and exercise, I would need to understand where you
are and where you are trying to go with your mind and body sculpting.



Generally speaking, however, and as related to BFL guidelines, I can provide
this insight (AKA personal opinion) as to your note.



You are not clear on exercise intensity. Exercises should be
brief, but intense.

Cardio back to back with resistance can short circuit muscle
regeneration (building) efforts.

Diet seems really, really small portioned to me, but I do not
know your sizes.

Plus, I don't know what sultanas are. :-)

It appears you have a reasonable balance of protein and good carbs most of
the meals.

Try to include protein at every meal (e.g.: yogurt, cottage cheese & banana)

I would think you would want to make your goals would more specific.

Lose fat and gain muscle sounds nice, but doesn't help provide
the measuring stick.

And, losing 2cm all around is a bit vague.

I want to go from 565 pounds to 135 pounds, or, a waist of 72"
to 19.5" might be more precise.

Define your reasons for doing this. What is your "why" for jumping into
BFL?



So, all-in-all, what you defined is likely a reasonable diet and reasonable
exercise, but there are lots of unknowns and it is not in accordance with
the Body-for-LIFE program. BFL starts with the mind, then nutrition, then
the muscles. You need to have your "why", you need to change your thinking
patterns to always be looking for the silver lining in all of life, and you
need to develop the sense of sharing your knowledge with the entire world.
With these elements, you can see that BFL is much MORE than simply a diet
and exercise program. It is a way of life, a new lifestyle.



BFL suggests 6 days of exercise with alternating cardio and resistance. On
resistance days, alternate upper and lower body focus working from the
larger muscle groups to the smaller muscle groups. E.g.: Chest, shoulders,
upper back, triceps, and then biceps. Cardio is to be brief but intense.
All exercises are to follow high intensity interval training ("HIIT")
guidelines unless you are medically unable to do that. Other than HIIT may
require longer exercise efforts. Change up your exercise so your body does
not get too comfortable with the activity. E.g.: switch from chest presses
to dumbbell flies. For nutrition, BFL is to pack in 6 healthy meals
consisting of a reasonable balance of protein & carbs with minimal fat.



The key is to keep everything in balance and to focus on progress, not
perfection. If you fall off track (as I most certainly have done in these
last 8 months), it is not a reason to throw in the towel, but, in keeping
with the positive mindset, find the good that happened (E.g.: learn what did
NOT work for you), and then, move forward; the same as you MUST do in life.



IMHO, BFL transforms the entire person, not just the body. And, in my
experience, it has been a total transformation for the better. Even when
sliding off the proper nutrition and exercise, having the positive mindset
allows a wonderful view on life.



Happy BFL'ing,

George



- - - - -

George Holowko, CPA, CCP

PO Box 444

Lafayette Hill, PA 19444-0444

- - - - -

Telephone: (215) 483-2000

- - - - -

E-mailto:gholowko@...

- - - - -

Remember... Progress, NOT perfection!

- - - - -

_____

From: Body4Life4U@yahoogroups.com [mailto:Body4Life4U@yahoogroups.com] On
Behalf Of cg
Sent: Tuesday, July 10, 2007 11:23 PM
To: Body4Life4U@yahoogroups.com
Subject: Re: [Body4Life4U] Is this a good plan? Chris Pat Geo et al



These guys should have all the info on this

samanthalane <lanes@...> wrote:

Hi All,

I've been trying to eat well and exercise without much success,
mainly because I keep falling off the wagon. It would help me
if you'd review my plan for me please.


First of all exercise ... 5x / week 30mins fast walk and ~1 hour
free weights/push ups/abs etc.

Diet.

Day 1
Breakfast: 2.5 eggs
Snack: 30g almonds and sultanas
Lunch: 100g chicken, grilled with vegies ~2tsp of olive oil and a
bit of balsamic.
Snack: 100g yoghurt and a banana
Dinner: 100g chicken stir fried with vegies and a some sauce.
Post Workout: 2 tbsp whey concentrate in milk.

Day 2:
Breakfast: Natural muesli and milk
Snack: 100g tuna and 1/2 avocado
Lunch: 100g chicken, salad ~2tsp of olive oil and a bit of
balsamic.
Snack: 100g yoghurt and a banana
Dinner: 100g roo stir fried with vegies and a some sauce.
Post Workout: 2 tbsp whey concentrate in milk.

Let me know if that's reasonable.
My goal is to lose fat and build muscle. I want to lost about 2cm
all round.

Samantha







What upsets people is not things themselves but their judgments about the
things.

Coach Eric Shrieves helps you work with a purpose, with a focus and a
mind-body connection that allows for the most precise, productive training
session in the shortest amount of time. You have the "key". I want nothing
more than to help you unlock your potential. www.finallyfit.net
Eric@... or call in Florida 407.894.4601
Yahoo! Groups Links

http://groups.yahoo.com/group/Body4Life4U/join
(Yahoo! ID required)





Take all things in Life ONE DAY AT A TIME!!!!!!!!!!!!!!!!



_____

Pinpoint
<http://us.rd.yahoo.com/evt=48250/*http:/searchmarketing.yahoo.com/arp/spons
oredsearch_v9.php?o=US2226&cmp=Yahoo&ctv=AprNI&s=Y&s2=EM&b=50> customers
who are looking for what you sell.





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