I did 2 BFL challenges and needed a change in my workouts to keep from
stagnating. I lost muscle in my first challenge and also increased my calories
for the second as well as changing my workouts every three weeks. I did gain
some muscle and 8% body fat after the second challenge but not nearly as much as
my goal was. I called EAS and talked to a coach. He told me to change up my
entire workout every twelve weeks and change the excercises every four weeks. I
had already done 12-10-8-6-12-12
on the first BFL challenge and 10-10-10 on my second challenge so I started
looking in Muscle Media and Muscle and Fitness magazines to see different
workouts to try. I started on a workout that was supposed to add and inch to
your arm in six weeks. A friend of mine in the gym was doing a workout called
MaxOT that he got from www.ast-ss.com. I went there and tried it for 12 weeks
and say that I belive that if you want to get results and are frustrated with
your progress you should try something else. I belive that you should be
committed to what you start and follow all the guidelines for the time that is
recommended to see results and after checking your progress, if you don't reach
your goals then you should adjust your plan. My BFL pictures are in the files
section folder called Bryan. Please look and see what you think. I will soon
post pictures of me after completing the Max-OT 12 week training and then you
can tell me what you think of my progress.

A very tired of typing,
Bryan

"jfenncpa" <jfenncpa@...> wrote:

>Finished my challenge on Oct. 26.  I've uploaded a before/after photo
>to the photo album "Joe F. BFL."
>
>The stats:
>
>Beginning Wt. - 180 lbs.
>Ending Wt. - 167 lbs.
>Beginning Body Fat % - 18%
>Ending Body Fat % - 11.3%
>Beginning Waistline - 36.5 inches
>Ending Waistline - 32 inches
>Fat Lost - 13.6 lbs.
>Muscle Gained - 0.6 lbs.
>
>My overall impression of the program is that it's a good way to begin
>learning the type of training program that will work best for you,
>and to develop good nutrition habits.
>
>I started losing muscle after week six.   I think it was due to
>performing the cardio as recommended in the program, on an empty
>stomach, and waiting an hour afterward before eating.  I think my
>body quit giving up fat that way once it got down to a certain level,
>and started cannibalizing muscle.
>
>My waist measurement stayed at 33" from week 6 until week 11, while I
>was dropping about a pound a week.  I quit doing the intense cardio
>the last week and replaced it with daily "fat burning" cardio
>sessions of 40 to 50 minutes, going at a moderate pace, within an
>hour after eating.  I dropped another inch that last week, down to
>32".
>
>I began a strength training program this week.  I'm consuming more
>calories, working with weights on various muscle groups six days a
>week, and adding 25 minutes of moderate cardio following weight
>lifting.  I added back 2 pounds this week while losing a small amount
>from my waistline.
>
>To those who embark on the program in an effort to lose fat, I
>recommend you perform the program as recommended.  If you are male,
>less than 20% body fat, and want to gain muscle, I suggest you
>monitor your weight and strength performance carefully.  I think the
>intense cardio works against muscle retention.
>
>

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