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  1. #1
    Gone DnvrFox's Avatar
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    Body for Life Updates and Progress Reports

    For those interested, I am going to provide periodic updates on the "Body for Life" program that my wife and I are pursuing. Others please disregard.

    My wife and I have been in the "Body for Life" program for a week now, and are loving it.

    1. I have lost 3 pounds.

    2. We have an excellent trainer/weight lifter who is also a registered physical therapist, and is near our age group (we are in our mid 60's, he is in his 40's). This has given my wife a lot of confidence, as she is absolutely scared to death of reinjuring her back and knee and going back into severe pain. He has modified a number of the recommended exercises just to fit her.

    3. While I have been lifting for some time, I have never had any instruction in proper techniques, and am learning just a tremendous amount. It has been great, and also, I can see where I have been missing some muscle groups in my previous program. Man, the DOMS after the first workout was a major clue!!

    4. We both are finding the 6 meals per day approach to be excellent for our needs. Protein, complex carbo and veggies for each meal, along with lots of water.

    5. Our rec center approach does not endorse in any manner using supplements (legalities, I assume), so this has not been a major part of the program. However, they are having a big sale (2 for 1) at our local supermarket on the EAS products, so we bought a little to try. I know, for example, that after teaching all day long with an early lunch, I get terribly hungry on the way home. Having a good bar to eat would be great. Of course, Friday was my last day at school for this year.

    6. The cardio has been the easiest, as we have always done excellent cardio. It was just a small step up from what we have always done. Faster walking, for example. I am increasing my biking as school is out, and I have time. I threw in 20 miles yesterday right after school and hope to begin riding daily as of tomorrow (it is freezing outside right now with snow predicted).

    EDIT

    It cleared up nicely, and we got out for 1.5 hour ride. A bit chilly, but very nice!!

    END EDIT

    I am doing double the cardio suggested just because we are so used to cardio, and it is no problem for me, and is actually what I am used to doing, except with a little more intensity.

    Anyway, just wanted to give you a progress report.

    We really needed an organized program, and, despite our best efforts, could not bring it off by ourselves.

    We are the oldest couple in the group of about 30 starting this together. I think we are probably doing real well in regards to the weight lifting and cardio.
    Last edited by DnvrFox; 06-07-03 at 04:16 PM.
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  2. #2
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    Glad to hear about your progess. Keep us posted.
    Gary

  3. #3
    Gone DnvrFox's Avatar
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    Blood Pressure yesterday was 111/66, the lowest in perhaps my entire life since about 18 yo.

    When I was on the intense medication last year for Trigeminal Neuralgia, it was running 170-180/120, despite tripled medications.

    I am still tkaing low dosage meds for HBP, however, and will continue them until I see if this is a more permanent change.

    But, NICE to see proggress (oh, I have also lost 4.5 pounds!!).
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  4. #4
    The Cycling Photographer SipperPhoto's Avatar
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    Sounds great Denvr... I'm curious about the 6 meals a day... what would a typical menu be for you each day ? I do something similiar, eating about every 2 hours.. a lot of fruit.. light lunch, and average size dinner... not enough to make me over full, but enough to satisfy me.. and I've found that I can maintain my weight pretty well this way

    Jeff
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  5. #5
    Gone DnvrFox's Avatar
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    what would a typical menu be for you each day ?
    Each meal is supposed to be

    1. Low fat protein the size of your fist (I have big hands)
    2. Whole grain carbo the size of your fist
    3. Veggies, as much as you want, but must have with at least 2 meals.

    So far, we always have oatmenal (real) with a little fruit and a glass of milk for breakfast.

    Snack - 1/2 turkey sandwich on low fat whole wheat bread, veggies

    Lunch - I am eating Healthy Choice Frozen dinners, which match the criteria exactly.

    PM Snack - one of their (EAS) very delicious energy bars with protein and carbo.

    Dinner - last night we each had 1/2 steak with corn on the cob (considered a carbo) and salad with lo cal dressing.

    Evening. I had a grilled cheese sandwich (on the George Foreman Grill) - real cheese on low fat whole wheat bread.

    Also, I am ecstatic because I did my 1st 30 miler of the season. I know, doesn't seem like much, but after the brain surgery last winter and the illnesses, it is a great step up for me!!!
    Last edited by DnvrFox; 06-11-03 at 02:58 PM.
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  6. #6
    keep moving forward... jcivic00's Avatar
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    Way to Go!!!! My wife and I are going to start a modified version of the BFL. When she was pregnant she got gestational diabetes. They gave us a setup on what we could and could not eat, so I did it with her for moral support. I lost 12 lbs. in the 4 weeks that she was still pregnant(she did not continue to have the diabetes after the pregnancy) The only problem is the elimination of sugar completely. Gotta have my snickers every now and then.

  7. #7
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    Great going, Denver! Keep us updated, it helps me keep motivated with my weight loss efforts, for real!

    Koff

  8. #8
    The Cycling Photographer SipperPhoto's Avatar
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    Sounds like a pretty decent meal plan... tasty food... maybe I need to look into something similiar for myself, and my wife. right now my basic mea plan is like this...

    around 10am I have a banana

    lunch I have 2 nonfat yogurts, an apple, and a diet soda

    around 3 or so I have another banana

    on my drive home I have an apple

    then eat dinner... usually grilled chicken.. maybe some pasta.. sometimes steak, and a vegetable... and some Whole wheat bread

    after dinner... maybe some sherbet, or a skinny cow ice cream sandwich.. occasionally some low-fat cheezits....

    all the while drinking plenty of water, or Yerba Mate tea

    Jeff
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  9. #9
    Gone DnvrFox's Avatar
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    Originally posted by SipperPhoto
    Sounds like a pretty decent meal plan... tasty food... maybe I need to look into something similiar for myself, and my wife. right now my basic mea plan is like this...

    around 10am I have a banana

    lunch I have 2 nonfat yogurts, an apple, and a diet soda

    around 3 or so I have another banana

    on my drive home I have an apple

    then eat dinner... usually grilled chicken.. maybe some pasta.. sometimes steak, and a vegetable... and some Whole wheat bread

    after dinner... maybe some sherbet, or a skinny cow ice cream sandwich.. occasionally some low-fat cheezits....

    all the while drinking plenty of water, or Yerba Mate tea

    Jeff
    I, and especially my wife, could never survive on that. Oatmeal has an excellent glycemic index, which keeps us going for the am. As I get up between 4:30 am and 5:00 am, we need something of substance. I could not imagine doing a 30 mile bike ride on one banana. My wife is borderline hypoglycemic, and needs to keep nourished at all times.

    But, whatever works for you obviously works for you. Each of us is so different!!
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  10. #10
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    Yikes Slipper!

    I don't think you could keep anything alive on that! Consider if you are especially cycling, you'll need more energy than that to keep up your energy levels.

    When you get the chance, take a look at the food pyramid sometime- you aren't even coming close to the recommended nutritional guidelines, and with the increased exercising, you need even more food than that.

    If you get the chance, look around for a nutritionist in your area who can take you through your exercise routine and can recommend some healthier eating habits that keep your taste buds from getting bored.

    Unsolicited advice, but I just thought I'd intervene for a min.

    Koffee

  11. #11
    The Cycling Photographer SipperPhoto's Avatar
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    Koffee,

    hehe i've been getting by on that for about the last 4 years.. if I am cycling more.. I throw more food in the tank... Usually weekends, I take off and eat whatever I want... jsut not to extremes... it does help maintain my weight.. I'm 5'10" and fluctuate between 168 and 172...

    Overall calories for the day end up being around 1600 or so for the day... I only ride maybe 3 times a week... probably a total of 2-20 mile days, and 1- 40 mile day on the weekend... whatever time permits... I have looked at the nutrition pyramid... I am actually fairly close to the recomended allotment of everything... maybe a little low on the carbs, and fat... but everything else is about where it should be...

    Jeff
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  12. #12
    Bike for life.
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    Congratulations Denver! I could stand to lose a few more pound myself.
    Ted Davis John 3:16
    KHS Alite 1000 MTB
    Bianchi Campione - a really sweet bike

  13. #13
    Gone DnvrFox's Avatar
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    The nutrition pyramid sucks, IMHO.

    And most nutritionists agree. It was designed to meet the financial needs of food producers, not for good nutrition.

    Oh, by the way, as of tonight I have lost 6.5 lbs!!
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  14. #14
    Gone DnvrFox's Avatar
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    6/16/03

    I have lost 8.5 pounds

    Wife finally lost 2.5, she has been putting on muscle, but was discouraged because she had not lost anything yet. Now there is a smile on her face.

    Loving the workouts. Still doing about 4 times the cardio.

    Eating as prescribed.
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  15. #15
    The Cycling Photographer SipperPhoto's Avatar
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    Originally posted by DnvrFox
    I, and especially my wife, could never survive on that. Oatmeal has an excellent glycemic index, which keeps us going for the am. As I get up between 4:30 am and 5:00 am, we need something of substance. I could not imagine doing a 30 mile bike ride on one banana. My wife is borderline hypoglycemic, and needs to keep nourished at all times.

    But, whatever works for you obviously works for you. Each of us is so different!!
    I hear ya Denvr... if I know I'm gonna ride.. I stockpile more food in there... your wife sounds liek mine.. if she doesn't eat on a regular basis, she gets headaches and has zero energy... I can pretty much go all day without eating if I'm just doing regular day to day stuff... it's weird... but i've always been like that...

    Usually before a ride I eat more though... I did a 45 mile group ride last Saturday... I started with a waffle, a tall glass of orange juice, and a banana before I left the house... at the half way point on the ride we stop for bagels where I had a whole wheat bagel with some peanut butter and some fresh squeezed OJ... as soon as I got off the bike I downed a bottle of gatorade, and had a balance bar... got home took a shower... then had some tomato soup... then an apple... overall I felt pretty good

    I guess it is just different for everyone.. I started this "diet" (although I don;t really think of it as a diet) about 4.5 years ago.. I was 5'10" and about 195... thru working out and a lot of cardio.. I got down to about 160 at my lowest.. . i'm currently about 170 +- a couple lbs. which is about where I should be I think.. I am never real low on energy, and feel much much better than I did 4 years ago.. and with getting back into cycling a year or so ago... everyhtng is going good

    Jeff
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  16. #16
    Gone DnvrFox's Avatar
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    07/09/2003

    We continue on the program.

    We had a 10 day vacation to California in the middle, but our trainer gave us some "Therabands" - very heavy duty long wide strips of rubber banding used by physical therapists and, using these creatively, we managed to keep on our weight training schedule along with our cardio, and pretty much our food, although there were some times it was not possible.

    SO, I have lost 13 pounds to date. Additionally, I must have put on 2-4 pounds of muscle, making, in my estimation, a net weight loss of about 15-17 pounds. We will do body fat measurements at the end of the 12 weeks.

    Our initial fee covered 4 weeks of being with a trainer 3 times per week for one joint hour for Nora and me. We paid an additional $318 for another four weeks of the same. Our trainer is the same registered physical therapist we started with.

    I continue to grow in strength, and, of course, always do my cardio about 4 times as much as they recommend (I.e., I did a 31 mile bike ride today). In addition, each 1.5 hours weight workout uses about 300-400 calories, I would estimate.

    Nora has lost 4 pounds, and she looks like she has put on at least 3 pounds of muscle, for a net of about 7 pounds.

    That's it!!
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  17. #17
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    Congrats!

    It sounds like things are working out great for you! Thanks for the updates!

    Koffee

  18. #18
    The Cycling Photographer SipperPhoto's Avatar
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    Congrats to you and the wife Dnvr !! I hope in 25 years when I'm your age i'm still kickin' butt, and riding like you :-)

    thanks for the inspiration

    Jeff
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  19. #19
    Gone DnvrFox's Avatar
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    7/22/03

    Last night my weight showed a 16 pound loss since the start of the program. I continue to gain muscle, and have definitely increased my biking endurance and capacity.
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  20. #20
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    :thumbup:

    Congrats! Keep up with the diary... it's very inspirational!

    Koffee

  21. #21
    Gone DnvrFox's Avatar
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    Ok. I'll let you know.
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  22. #22
    Senior Member epicycle's Avatar
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    Dnvr,

    Congrats on the progress so far in BFL. I've been following the program since 2000 with my own personal up's and downs. I've lost over 100 pounds since Feb of 2000 on BFL. I'd be at my goal weight now if work and other life changes didn't get in the way. Anyhow, I'm on track again and down another 8 pounds since starting back up 2 weeks ago.

    I eat the 6 meals per day but sometimes only get 4 or 5 in. Don't kill yourself if you miss a meal or a workout. Don't play catchup, just keep progressing and learning.

    I found it helps me a TON to plan everything just like the book recommends. The days I don't write down what I'm planning on eating or accomplishing are the roughest days for me. Just a suggestion ...

    Good luck with the program, I'll post here or in another thread as I make more progress on the program and with my cycling regiment.

    Sean
    http://www.seanwillson.com/

  23. #23
    Gone DnvrFox's Avatar
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    07/30/03

    I have lost 19 pounds, or just a bit less than 2.5 lbs per week.

    Am now riding daily 25-50 miles.

    Continue to lift more and heavier weights.

    Have stayed on the eating plan pretty darn good, despite vacations, etc.

    Koffee - at this rate, I might even send you a nude photo for your calendar. Right - a nude photo of a fat 63 yo guy. Laughing all the way around the block. I don't think so!!

    Hey - my bike and I now weigh 19 pounds less. There are a lot of folks who would kill to get that kind of weight reduction on their bike/rider weights.

    My wife has lost 6 pounds, and gained a LOT of strength. Very measurable gains. She is so proud.
    Last edited by DnvrFox; 07-30-03 at 08:06 PM.
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  24. #24
    Up there! AdrianB's Avatar
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    Great job for both of you! Congratulations!

    Been on the weight loss trek myself... over the last two years it's been about 18 kgs... Now I'm very happy, and have to keep it there. It's a life long life change. But feeling better for it.

  25. #25
    Gone DnvrFox's Avatar
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    Originally posted by AdrianB
    Great job for both of you! Congratulations!

    Been on the weight loss trek myself... over the last two years it's been about 18 kgs... Now I'm very happy, and have to keep it there. It's a life long life change. But feeling better for it.
    Congrats. It seems like everyone can lose, but the real challenge is keeping it off.

    I never had a weight problem as a kid or a young man. It was not until we had some real challenges, frustrations and problems in raising 2 kids with profound disabilities that we turned to food as a crutch.

    A little of that has settled down, now, so perhaps we can win this time.

    Better than drugs, alcohol or smoking, though.
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