BFL goals

Here are my goals for this twelve week period.

  • I will work out 72 times in the next twelve weeks.
  • I will lose 2.5 inches in my waist.
  • I will be able to see cuts in my arms and chest.
  • I will lift 25% more than what I start with.
  • I will be able to ride my bike for 20 miles.

These are all challenging but doable. I don’t have a specific weight/body fat loss because that is somewhat out of my control. I figure if I do all of these things I’ll probably lose about 15 pounds of fat and gain a few pounds of muscle.

Day 4

Got up at 6:52, which was only 1 snooze. And it did it even though my wife tempted me to wait till the evening and go to the gym, and it was cold. Went for a bike ride, even though it was very cold (for Houston and me). I forgot to drink water before and to take it with me and that made a major impact on my energy level during the ride. That’s really why it took as long as it did – 40 minutes.

But I did it and I feel good now.

Day 3 part 2

Just finished lower body work out. I mean just now. God help me. I’ve got cramps in my stomach. We muscle spasms. And I only did one round of ab boot camp. But I did do my workout.

Day 3

Had a set back this morning. Missed my first lower body workout.

Official excuses:

– It was raining and the bed felt too good.

– My back is really hurting. I pulled something yesterday morning and its been killing me ever since. If it isn’t better by tonight I’m going to the Chiropractor tomorrow.

– Real low energy. Suanna and I both are feeling sickly. Don’t know if it related to starting BFL or what.

Now those are excuses. I’m still going to try and do my work out this evening. Should be able to do lower body with some back pain ( I know that sounds bad ).

Am eating clean though. For breakfast had an egg burrito, but didn’t have the appitie to finish it. An hour later I was starving. So I at meal 2, which was shrimp. Needed a carb to go with it so I ate a handful of popcorn. Not the best carb, but better than none.

Day 2

Today I’m sore. Haven’t had DOMs in a while and it is hitting me hard today.

Also very hungry today. I had 3 meals by 12:30. Of course the last one was a huge chicken salad, since I ate out with a friend of mine.

BFL related sites

Did a Google search for “BFL Blog” and Body Blog, which is a collection of blogs about and by people doing twelve week programs.

I also like Body Changers, because it shows me that real people are doing this and it works. It doesn’t always turn you into Mr Ripped in 12 weeks, but it will if you keep after it.

Day 1

Been gone for a number of days to my family home in Springdale Arkansas. Ate a lot of turkey and a bunch of crappy food. I must have eaten 20 zingers. And I felt like crap afterwards. Fell a sleep everyday around 1 for about an hour.

This made me finally reach my health threshold. I feel like crap and I look like crap. Its time to do something about it. So today I start a new Body For Life challenge/12 week program.

I did BFL this summer for about 19 weeks. That’s one complete challenge and 7 extra weeks. And it worked, but I quit doing it eventually. Let me give you a little data on what I mean by it worked.

On March 3 I weighted 207.6 lbs. According to my body fat scale I had a body fat of 31.2%. That’s 64 lbs of fat. I finished my first 12 weeks May 25th, weighting 193.8 lbs with a BF of 25.3%. That’s 49 lbs of fat, down 15.74 lbs. Not bad. Waist went from 41.25 inches to 35 inches.

I took a week off and started a second challenge Jun 24. Weight 190.2 BF 20%. Changed to using the athlete mode on my scale here. Lowest weight recorded was 186.6 with BF of 18.6%. Down 4 pounds of fat. With a 34 inch waist.

Now on December 2, I weight 196.0, with a BF of 26%(normal) or 20.7(athlete), and a 37 inch waist.

My goal this time is to get my waist down under 34 inches and my weight down under 180. The weight goal isn’t the best because the scale lies. I could gain 10 pounds of muscle and lose 15 pounds of fat and get my 34 inch waist and look good, but not have a scale weight. But I really don’t want to make a BF goal just yet. But since I also want to see my abs I need to get down to the 9% range.

I bought the new BFL Success Journal by Bill Phillips, because I’m already pretty anal about keeping records, and this make it easy.

Did my first upper body workout this morning. I work out with Suanna, my wife (who did BFL with me and kept it up after I quit, she’s lost 45+ lbs and 8 inches in her waist) and that takes longer. Upper body is the longest because it has 5 exercises for a total of 60 reps. I got up at 7 am, but didn’t have time to finish. I have to do biceps tonight before bed. This isn’t best, but it will work. I’ll have to get up earlier on Friday.