the long road to healthy

July 21, 2009

BFL trial week – Day 3

Filed under: fitness, nutrition — karena @ 7:22 pm


  1. eggbeaters and bell peppers, half a banana
  2. cottage cheese and strawberries
  3. a huge salad with tuna, lite balsamic dressing
  4. Boca burger, one piece of whole grain bread cut into two, pickles, ketchup, mustard, tomato, mustard, and green beans
  5. popcorn, and wine (what, wine’s not protein?  now you tell me!)
  6. ?

Sigh.  I really don’t want to add fish into my diet.  Ironically, I didn’t become vegetarian to save fluffy animals and slimy fish.  But, in light of much of what I’ve read since going veg, I’m really hesitant to add it back in.  But in less I eat edamame at every in between meal, I’m going to come up short.  Thinking… thinking…

workout: lower body

  • quads: squats, at 0,2,3,4,5,6  (might go up next time if my knees don’t object to today’s workout)
  • hamstrings: deadlifts, at 2,3,4,5,6,7 — definitely go up next time
  • calves: single leg raises, at 3,4,5,6,7,8 — definitely going up
  • abs: crunches for the first five sets, reverse crunches for the last

What, that doesn’t make any sense?  In BFL, you gradually increase your weights while decreasing your reps.  Then, for the last two sets, you use weights that allow you to do maximum reps, but almost to exhaustion.  I’m making it sound far more confusing than it actually is.  The “official” explanation can be found here.  Except that, instead of changing to a different exercise for the high point, I’m sticking with the same exercise.  For lower body only.  Because there are only a few quad/ham exercises that don’t obliterate my knees.

So  the numbers up there, they are the weights I used, per set.  And before you go thinking I’m a complete wimp, those are in kilos.  OK, still wimpy, but 2.2 times better than you thought, right?!  I’m hoping to increase weights quite dramatically in the first few weeks, once I see what my knees can withstand.



  1. This sounds like you have found a plan that works for you. Don’t worry about the weights being “wimpy” ….you need to start off easy so that you don’t injure yourself and then have to take a break and start all over again! Keep up the good work…

    Comment by Ann G — July 24, 2009 @ 12:04 am

  2. Thanks, Ann! I’ve been limping around the house for the past two days, so apparently the weights weren’t too wimpy! I’m on a brief hiatus right now — my husband and I have caught some sort of bug. No energy. On the other hand, no desire to overeat either, so it will probably balance out in the end! I’ll be posting again soon!

    Comment by karena — July 24, 2009 @ 4:54 am

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