hi everybody

[pammy]

Im new and just wanted to say hi to everyone

Ive been reading this board for a while now and would just like to say how educational this really is people are so helpful and mostly give out great advise. Also as far as all you women
WOW all of you are absolutely gorgeous and a great inspiration.

But I also have a request and was wondering if anyone could help , obviously Im here because Im really fair dinkum ( Im an aussie) about loosing alot of fat and gaining a considerable amount of muscle stats f 5'9 approx 183 and I would say mid to high 30's bf anyway to get on with it Im thinking of doing the bfl program for a couple of months and was looking for jennbfl chick's website , Im sure she had one with examples of diet cardio weights when I was browsing a while ago but I cant seem to find it now. I think I'm similar to her and she has had brilliant results ofcourse I understand with a lot of hard work but Im ready and prepared to do that so for now that's what I want to work towards


Thanks in advance

pammy

 

[ann]

Welcome Pammy....I am not sure where Jennifer's post is.....you can click on her name and send her a personal message (pm) and ask her what you need.

 

[Rocket]

Welcome Pammy, This is a great place to learn, and Jen is an insperation (sp?) to us all. Check out the "pictures of women" board Jen has just posted some new pics there.

Rocket

 

[flex4life]

Welcome aboard Pammy

 

[new@gettinbig]

Welcome If you need info and help you came to the right place. Keep searching..there are tons of posts on sample diets..cardio...and training..What does your diet look like now?? Can you post a sample...also how are you training..how often etc. Any cardio?? We need more info on ya!! A good clean diet and weight training routine will work wonders for your body. Goodluck and glad you joined us.

 

[pammy]

Thanks for the welcome

My diet

1/2 cup oatmeal and 1/2 banana

2-3 egg whites w/ broc flax or mrp w/ 1/4 soymilk 1 tsp pb

chicken breast w/ sm potatoe and salad

P/W whey ps w/ 1/4 soymilk 1/2 banana 1tbsp dextrose

chicken w/ br rice 1/4 -1/2 cup salad

Whey ps w/1/4 soymilk and 1tsp pb

cardio 3-4 times week 30 min will increase days of cardio once I have build up a bit, just started 2 days ago

weights 4 times a week

chest,bis
back, tris
legs
shoulders,abs

3-4 sets of 10-12 reps fairly heavy

If you have any suggestions please go ahead


Thanks

 

[tripleV]

welcome pammy and I think you have a great start. You should get great results with this since you are just beginning.

Best of luck and as you progress, you training and diet will shift also.

I think JenBFL got great results with her BFL program but now shw has hit her plateau and is changing up her training and diet a bit.



Stick around here and you'll know what to do by then.
But your current plans look great !!! Good for you girl!!!

 

[new@gettinbig]

I think you need more protein!! For breakfast take in some protien...not just carbs..maybe some egg whites or 4 oz of chicken..but you need something. I would also just take in oatmeal or just a banana..not both. You can eat more than 2-3 whites...that isn't very much...Shakes are ok, but the more real food you eat the better. Make sure you are drinking plenty of water as well. Main concern is MORE PROTEIN!!!!!!

 

[NubianBeauty]

Welcome girl, I too have been lurking around on these boards for some time watching, learning, and finally got the courage to post... Didn't want to ask any stupid questions... Well again, Welcome aboard. I have really been inspired by most of the people here. I have been yo-yo dieting for some time now. I did manage to lose about 80lbs... but now I have hit a plateau and I really needed something to jump start my motivation again and these boards have done just that. Thanks all!!

 

[pammy]

Thanks for that new@
I think I will just add some egg whites to breakfast and cut the banana, I'll add 1-2 more whites in with the second meal along with about 40 grams of tuna.On my off gym days I'll cut the P/S and add something similar to meal 2.
OR for breakfast would it be fine to have egg whites on wholemeal or multigrain bread or just no! not this at all?

nubianbeauty
I can relate ,it sure does take courage to finally post on this board ,but unlike you Im a bit of a idiot so there will surely be some stupid questions from mybehalf. Its good to hear of your success, I was about 230 pounds 1year ago and I tell ya I will never go back, now Im focused on getting lean and I will do it no matter what Ive got to do to get there ,besides if I ever need a bit of a kick up the backside all I have to do is bring up some photos of the women on this board and wella enough said!
Thanks guys

Pammy