the long road to healthy

July 19, 2009

BFL trial week – Day 1

Filed under: fitness, nutrition — karena @ 5:56 pm

I’ve decided, after many, many volleys back and forth, to return to a regimented plan like BFL.  I find myself in need of the structure a plan like this provides.  This worked very well for me in the past.  It’s a lot of work, but so is carrying around 20-30 extra pounds on a 5’2″ frame!  It will take a week or so to get back in the swing of things, and to get all the “right” foods in the house, hence the “trial” label above.  I won’t be full-blown BFL until I get those small details sorted out, and, I must confess, the wine out of the house.  But I figure there’s no use putting it off for a week when I can at least make a decent start.



  1. scrambled tofu with peppers
  2. lentil soup over a little rice, baby carrots
  3. apple and one tablespoon of peanut butter
  4. pasta with sauce — TVP, tomatoes, and spinach added ((and a glass of red wine))
  5. ??
  6. ??

Ideally, I should be getting six small meals a day.  But Sunday is my day to sleep in, so I missed one meal.  I may have another light one this evening.  I always had problems fitting in six while doing BFL in the past.  There just aren’t enough hours in the day!  Also, for any “real” BFLers that stumble by, I realize my meals are low on protein, higher on carbs.  I’m a vegetarian, with the occasional portion of fish thrown in (like once every few months).  I may up my fish intake to help get a better ratio, but I’m not going to obsess about it.  And I know that pasta isn’t an ideal BFL-food, but the sauce was very heavy on veg, so the ratio of veg to pasta worked in my favor.  And I don’t do whey powder or shakes or energy bars.  I like real food, and I like to cook my own food.  Granted, that may be why I have 20+ pounds to lose, but that’s a topic for another post!

workout: upper body

  • chest: dumbbell press, flyes for the highpoint
  • shoulders: shoulder press, lateral raises for hp
  • back: bentover row, one arm rows for hp
  • triceps: tri extensions, dips for hp
  • biceps: curls, reverse curls for hp

Overall, I’d call today a pretty successful start.   Let’s keep it up!



  1. keep up the good work…It takes a few days to get going on the new routines when we are trying to make lifestyle changes. You’ll manage to do it…

    Comment by Ann G — July 20, 2009 @ 7:39 pm

  2. Thanks, Ann! I’m actually glad to be back on something this regimented.

    Comment by karena — July 21, 2009 @ 4:59 am

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