A Body For Life Blog

One of the most important aspects of this challenge that I have learned is about doing things at the right time. This is a crucial aspect in the progress that we make in our transformation. Timing.  Timing of when we eat, how much we eat or portion size and what combination of food we eat. Its important to eat six times during your day, breakfast usually around 7:30, a protein shake at 10:30, lunch at 12:30, another protein shake or power bar at 3:30, dinner at 6:30 and a good snack at 9:30. I said a good snack. My favorite is one glass of milk mixed with myoplex chocolate powder with one tablespoon of chocolate no fat instant pudding that is refrigerated.  Chocolate Mouse! Really nice. I did all of this before in 1999 and got great results.

Drinking supplements and taking other nutrients at the right time is vital. I take my power drinks right after every hard workout.  Drinking water. When is the right time for that.  There isn't, it something you should be doing all the time. Stay hydrated, you will feel more full thus eating less and you will sweat more during workouts, getting rid of the bad toxins.

The right time in working out is KEY!  I use to workout at lunchtime and even though I got good result, I think I will have better result this time, because I am working out first thing in the morning. Working out at the right time sets up your metabolism for the day. I have already achieved my week 3 goals weight wise and I know week 4 goals will be reach, at which time I will post new pictures. I'm contemplating wearing my Speedos for this, let me know if I should take the picture with speedos or boxer brief like the other photos posted. I believe this transformation will be better than in 1999 because I learned one key element this time and that is doing things at The Right Time.

Today my wife, friends and I went up to the Upper West Side of New York City( 82nd & Columbus Ave) to celebrate a friends 35 wedding Anniversary.  Almost 100 people filled this delightful ethnic restraunt. This has been planned for months by the couples two daughters.  We ate at a great Morracan restaraunt.

Today was was off day from weights and my free day for eating. There were people there I haven't seen in months.  I knew maybe 1/2 of all the people there. Several peolple noticed my weight loss right away (-17lbs.) and even though it was an off day, I know I ate correctly, cheating by eating three small pastries as an appitizer before the main diner. What I ate I don't have a clue, all I know is that I had 3, just enough. In the past I would have had plates full, but not now.

For our main entre we were given a choice of 5 different dishes.  I chose the Mediteranian Grilled Chicken Breasts.  This had spices on it I didn't even know existed.  It was quite tasty, with no sauce or gravy.  I couldn't have planned it better.  The entre came with steamed carrots and celery on top of cous cous (spelling???).  Another great side dish.

And yes there was a variety of Mediteranian desserts. I had 1 small pastry and fresh fruit.  What a successful off day of spending time with friends and eating. I think I'll make that 1 1/2 hour drive to this restraunt more often. Even though it was my off day, I ate well, enjoyed what I ate, and most importantly, I controlled my portion size.  I knew when I got home I would have a protein shake, so why stuff myself. I will eat again.

My friends at my table were a little stunned by how little I ate, compared to the past.  What it comes down to is, "NOTHING TASTES AS GOOD AS THIN FEELS."

It seems that we eat with the mindset that we are eating our last meal. That once this meal is over, you don't know when you will ever eat again.  That is what we have been programed to do.  Clean your plate, how about seconds? Feast or famine.

Portion size and types of food we eat are key to losing weight.  I am not counting calories now, I am just watching everything I eat knowing one thing.  I will eat again and typically it will be in another 2 1/2 - 3 hours from now.  Not next week!!!  Knowing that you will eat again gives you a bit different attitude about how you eat and when you eat.  The only period of time you won't be eating often is during your sleeping hours, and I don't remember much about the time between 11:00PM and 6:00AM.

I have such a bad sweat tooth, especially at night, so I found some meal replacement bars that taste as good as candy. Try looking at food knowing that the next meal is going to happen before you could imagine and I know it will help with how much one eats. "These cravings will hit, but remember that nothing tastes as good as being in the greatest shape of your life feels." (page 52)  Be a grazer not a binger.

Your thoughts would be great! and thank you Blanca!  

This is a recipe for "magic" brownies because they should help you lose weight. In this case, they are magic because they are very low in calories and even smaller in grams of  fat and big on fiber. Take 1 15 ounce can of black beans unstrained , 1 tablespoon of cinnamon, and 1 box of fat-free brownie mix.

Preheat oven to 350 degrees or whatever the box says. In a food processor or blender, puree black beans, including liquid, with cinnamon until smooth (you will see the skins of the beans, but that's OK -- you won't be able to taste them).

Transfer into mixing bowl and combine it with the brownie mix. Stir by hand until shinny and mostly lump-free. Pour batter into a greased 8 x 8 baking pan.  Bake for about 30 minutes or until a knife inserted in the center comes out clean.

Brownies will be rich, moist and cake-like.  Makes 16 servings. Per serving: 98 calories, 1 gram fat, 21 grams carbs, 2 grams protein, 0 grams cholestrol, 146 milligrams sodium, 2 grams of dietary fiber. This is a new twist on brownies.  I use to put strange things in brownies but not beans. Enjoy  I hope.  Let me know.

This is a breakfast that I have 75% of the time. It is quick and easy to make and it is perfect for the Body For Life program.  I start with 1/2 cup of Oatmeal.  I then add enough water to keep all the oats soaked.  I microwave this for 1 minute and 30 seconds.  I then add 1 large teaspoon or 1 small tablespoon of Natural Peanut Butter. After this is mixed together, I add a scoop of EAS Chocolate Whey Protein Powder.  I then add a touch of skim milk or 1% milk to get the consistency I want.  Believe it or not, this tastes a lot like a Reese's Peanut Butter Cups.  

This meal is a great way to start your day and keep your system working optimally.  Give it a try and let me know what you think.  I stay away from the flavored packs of Oatmeal because they contain too many things that aren't good for you (too much sugar).  Keep it natural, keep it simple, but most of all keep it fun.  A good breakfast that energizes you is the best way to start your day and get you ready for that super workout you will have that day. So start your day off right.

When you work out, especially if it is intense, you need to plan time for your body to recover and replenish itself. Exercise is a powerful stimulus that is transformational in terms of what it can do to your body, both inside and out.

The key is to apply that stimulus, and then allow for adequate recovery. It is during the recovery phase that gains are actually made. Is your recovery plan optimal? There are many ways to enhance recovery in the minutes, hours and days after a workout, but one often missed window of opportunity occurs immediately after your workout. There is a 15-30 minute "golden period" in which some simple nutritional interventions can make all the difference.

During exercise your muscles rely on glycogen that is stored in the muscle tissue and cells. Ideally, your muscles would have been well stocked with glycogen from a high quality complex carbohydrate meal either the evening before exercise, or at least two to three hours before your exercise routine.

Once you start your intense workout, your muscles' glycogen gas tank begins to empty. Immediately following exercise, when the gauge is on E, it is ideal and much more efficient to restock those muscles. The perfect post-workout food or drink combines a moderate to high glycemic index carbohydrate with protein in a 2 or 3 to 1 ratio of carbs to proteins.

The higher glycemic index carbohydrate (like a banana or high fructose drink) is absorbed into your system much more quickly. This is one time that you do not want to skimp on carbohydrates. This is also why most high-level endurance athletes have not jumped on the low carbohydrate bandwagon. In fact, carbohydrates are their fuel of choice - before and after exercise.

Protein is also critical for post workout recovery. Lean protein, like turkey, can be used. Or, if you prefer supplements, try a combination of whey and casein. Whey is quickly absorbed by your body, whereas casein is more slowly absorbed. This is an ideal combo for shorter and long-term recovery.

Your recovery "meal" can come in the form of a smoothie, a supplement, or a more traditional meal. Whichever it is, don't let that window close! Some health clubs offer "recovery shakes" to make things easier.

One of the hardest part of the Body For Life Challenge is not the 1 hour you spend in the gym or at home working out, it's what you do the other 23 hours of the day.  That is the toughest part.  More specifically, it's what you eat and feed your body that make the biggest difference.

You could have the best workout day after day and still not show any improvement because you have too much body fat covering up everything.  What you need to do is reduce body fat, and it starts with what you eat, when you eat it, and how much you eat.

The body for life program teaches you to eat 6 small meals a day.  I break this up with typically oatmeal for breakfast.  I'll give you my special recipe for this later. I have breakfast at around 7:00am.  At 10:30 I have a Myoplex Lite Shake.  Boy do I miss the Cappacino Myoplex Lite flavor.  EAS & ABBOTT BRING THAT FLAVOR BACK!!!!!  My lunch is typically the cottage cheese parfait or an egg white omelet with veggies, mushrooms, and a dash of cheese. At 3:30 I have another shake.  For diner, I eat a regular meal.

Regular -- yeah right. Tonight's diner was 6 oz. of swordfish and mashed potatoes over spinach, with a small glass of iced tea. Before bed I will have a couple grapes or an orange or a banana that I share with my dog.  She love bananas, what could I say, I think she is half monkey, I'll show you a picture of her later. You will probably agree!  During my evening, instead of having plain water, I will have it with betegen or cytovol -- some EAS old-time booster drinks.

What you have to get right for your dinner is portion size. The foods I eat are the right foods, not the high calorie kind of food that sticks to your ribs, but you also have to eat these foods in the right portion.  I could have eaten twice as much to be full, but then even eating the right food, I would still not be able to burn off the calories needed to lose weight. When I was done eating tonight, I was still a bit hungry and that's what you need to control.  Eat enough just to satisfy your energy needs. Stop eating to be full!  The next small meal is 2-3 hours away so eat small portions, but eat often.

In Bill Phillip's first book he talks about your body being a fire and the fire needs to be fed.  If you throw a big log on the fire, it typically goes out and stops burning.  But if you throw small pieces of wood on the fire every couple of hours, the fire keeps burning hot and constantly.  Look at your body as a fire and eat so as to keep that fire burning at maximum capacity.

Last week my wife an I went to Texas Roadhouse. They have great steaks. So I ordered the 18oz. T-bone with a large sweat potato. Oh -- I asked for a to go container right away.  What I did was cut the steak and sweat potato in half and take it home with me for diner in the next night or so. Its about portion control and limiting how much you eat.  You would be surprised how much that to go container weighed.  It felt like 5 pounds, but maybe it felt that way because I had a great workout earlier that day and the guns (arms) were burning. But it was heavy and I ate half as much as what I could have.  Its a good feeling to do this   .

I hope you found these small tips helpful.  I would appreciate if you would leave a comment about what you do with your eating habits and share it with others on this site.  It's that important to me I hope it is that important to you. 

Here is a quick and easy recipe for a delicious diner that you could make in a matter of minutes.  But planning a bit ahead of time will always help.  Sometimes it is easier when you are grilling chicken to make a couple extra pieces to eat later on in one form or another.  And last night was one of those nights.  Both my wife an I were working late so when I came home I wanted something easy and quick to make.

I stopped at the supermarket and bought a bag of fresh lettuce and mixed greens, ($3.50)  . I washed it and chopped it up a bit.  This makes it easier to eat especially once other items are added to the plate. I then cut up into small bite size pieces some cold pieces of grilled chicken breasts made a couple nights before.

On a plate I placed the chopped salad and in the center I added the cut up chicken.  I then added thin slices of cheese (whatever type makes you happy)  . Topped of with some walnuts, dried cranberries or raisins finish your creation.  Now add a touch of oil and vineger and you have a great diner. This is simple and fun to make and it is filling.  So have fun with those leftovers and eat wisely and you will have the physique you want, a Body For Life!

You have to get excited about food and what you eat. Plan each and everyone of your meals and it will really help in achieve your goals.  But take it up a notch and start to have fun with what you put into your body.  I'm going to show you my lunch and tell me, "Does this food make you excited and happy?"

My lunch today was a cottage cheese parfait. I place in a blender 36 oz. of low fat cottage cheese, (I'm happy  ) and I add 2 scoops of vanilla protein powder.  Now I boil 1 1/2 cups of water and pour this into a bowl that has my favorite flavor of fat free Jell-o and now stir. I now place the contents of the Jell-o bowl into the blender and whip it up.

I then put the contents of the blender into 4 parfait glasses.  I place and keep this in the refrigerator until ready to eat. I usually eat this for lunch, but now the fun starts, I top the parfait glasses with different combinations of fruit and walla!  I have food art, its a beautiful thing!  Try this in any Jell-o flavor with different types of fruit.  I used strawberries and bananas.  You could use blueberries, raspberries, tangerine segments, or cherries. Whatever, just have fun with it.

I'm getting excited, I'm getting happy!!!