[BFL] Nearing weight goal, need to change my shape : Specific Exercise Plans Forum : Active Low-Carber Forums

#1 ^

Sat, Jun-12-04, 15:28

DaddioM

Northern Mike

Posts: 20,764

Plan: This time? LOL..
Stats: 251/228/190 Male 73 inches

BF:Weight in journal
Progress: 38%

Location: Houston, TX

Nearing weight goal, need to change my shape

Hi everyone,

I'm brand new to BFL (about all I know is how to spell it).

I've lost almost 60lbs on Atkins and at this point I want to increase muscle on my chest, broaden my shoulders a little, and get rid of the fat on my stomach.

Am I in the right place??

I have a free weight bench and weights at home and I have access to the YMCA (although don't get there as often).

I also have a lower back problem that keeps me from doing crunches except on the pilattes ball without a flare up.

I'm interested in:

1) Understanding very well the concept on carb ups (I don't want to gain except for lean muscle mass). Are there 1 or 2 focused articles that will give me that or can one of you explain it?

2) Finding a way to ease myself into it. I had always hated exercise, and now like it. I think one of the main reasons is I started slow and worked up to it. I now probably exercise at least 5 days a week.

Any help would be appreciated!!

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#2 ^

Sat, Jun-12-04, 15:38

red1cutie

"Natural Mystic"

Posts: 5,905

Plan: Atkins
Stats: 178/108/120 Female 5' 1"

BF:45%/17%/15%
Progress: 121%

Location: T.O.

Hi Daddio!

BFL's workout plan is:
3 days weights, 3 days cardio and one day off
The weight workouts are separated into Upper body (UBWO) and Lower Body (LBWO). UBWO includes chest, back, shoulders, triceps and biceps. LBWO includes quads, hamstrings and calves. You can work your abs on your weight days or on your cardio days.

You alternate weight and cardio days. UBWO then a cardio day (20 minutes), the LBWO then cardio then UBWO and take the 7th day as your day off. The next week you switch up and start with LBWO then Cardio then UBWO then Cardio then LBWO then cardio then day off.

Weightlifting: You choose two different exercise for each body part.
For example on your LBWO day:

Quads:
You can choose squats and leg extensions
Squats: 12 reps--25 lbs (as you decrease reps you increase weight, you decide the weight), (REST 1 min), 10 reps--30 lbs, (REST 1 min), 8 reps--35 lbs, (REST 1 min), 6 reps-40 lbs. (REST 1 min), then go back to whatever weight you did the 8 reps with, in this example 35 lbs and do 12 reps at that weight, NO REST and move on to Leg extension and do 12 reps at 50 pounds. REST two minutes then move on to hamstrings and follow same routine for that.

LBWO:approximately 42 minutes
UBWO:approximately 46 minutes

For Cardio: 21 minutes
You do that at increasing levels:
start of at level 5 (a slow jog) 3 minutes
Then level 6 (increase speed intensity) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 6 ( back down to where you were at level 6) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 6 ( back down to where you were at level 6) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 6 ( back down to where you were at level 6) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 10 (as fast/high intensity as possible) 1 minute
Then level 5 (a slow jog) 1 minute
DONE

You can run, jog, use recumbent bike, elliptical, treadmill for cardio do it according to this.

Eating plan:
You can do BFL style eating or you can LC with BFL. With the BFL you do moderate carbs, sufficient protein and low fat but you free day you can eat whatever you want.

And if you lc well you lc but make sure you are getting in sufficient carbs so you have the energy to do your workouts.

red

Last edited by red1cutie : Sat, Jun-12-04 at 15:46.

#3 ^

Sat, Jun-12-04, 19:12

doogieb

Modified :)

Posts: 1,387

Plan: Atkins
Stats: 242/223/175 Male 170cm

BF:
Progress: 28%

Location: Glasgow, Scotland

Wow, go red!

I've just finished my 7th week of BFL after loosing about 37lbs on Atkins.

I'm still pretty much following Atkins OWL, but I'm doing occasional carb ups. I tried TKD once with 50g dextrose before an UBWO and it really didn't agree with me.

I find it really hard to bring in my UBWO at the suggested time.... it always seems to be at least 60 or 70 mins for me.

I think after the 12 weeks of BFL I'll move onto a 3 day split so I can do 2 shorter UBWOs, but at first it's been a fabulous structure to work with, spreadsheets to download and fill in then print out etc.

#4 ^

Sun, Jun-20-04, 02:15

Iluv2cook

Senior Member

Posts: 103

Plan: maintenance
Stats: 145/125/125 Female 5' 4"

BF:
Progress: 100%

Daddio,

This article on symmetry may interest you.

http://www.fitren.com/res3news.cfm?newsid=37

It mentions what exercises to do and how to do them to get the shape you want.

The stomach fat is addressed in another newsletter about abs.

#5 ^

Sun, Jun-20-04, 10:05

mps

Senior Member

Posts: 392

Plan: NHE/UD2/General LC
Stats: 175/175/175 Male 6'

BF:10/6/?
Progress:

Location: Michigan

Quote:

Originally Posted by DaddioM

I'm interested in:

1) Understanding very well the concept on carb ups (I don't want to gain except for lean muscle mass). Are there 1 or 2 focused articles that will give me that or can one of you explain it?

2) Finding a way to ease myself into it. I had always hated exercise, and now like it. I think one of the main reasons is I started slow and worked up to it. I now probably exercise at least 5 days a week.

Any help would be appreciated!!

Check this link to read about the carbup strategy I currently use. http://forum.lowcarber.org/showthread.php?t=186661
Also read about TKD (I've never done it but I hear that it's effective and easy for beginners) or CKD. You will find all this on the CKD/bodyopus forum.

#6 ^

Sun, Jun-20-04, 10:24