Well this concludes week 1 ( ) of BFL, Still loving it and still psyched. Learning a lot and unlearning a lot too. Got so caught up in planning workouts then performing them that I forgot to weigh myself this week I stepped on scales last night before bed and I was 195, which means I expect something gone tomorrow. BFL recommends weight on your free day before breakfast. So tomorrow is free day and I will comply. I am not taking a "free day" in the BFL sense though. Will probably have a bit more fat but not the carbs.

Onward:


5:40 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3