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I just finished Body for Life

Discussion in 'Open Discussion (Work-safe)' started by ScarletArrow, Apr 3, 2005.

  1. ScarletArrow

    ScarletArrow I'm wearing Gold Pants

    Well - actually tomorrow is the first day of the 12 (last) week - but I won't have any problem wrapping this up.

    This is actually my second time through - I followed it much more closely this time and got better results.

    I tried to complete the program exactly as prescribed so I could see for myself if this stuff really works.

    I read the book 4 times, completed about 90% of the exercise and and nutrition program over the course of 12 weeks (despite my high motivation and commitment - life still gets in the way), and researched everything I could on the web.

    Here are few things you might like to know...

    - This program can and does work.
    - You probably won't get the results shown in the pictures (but we all knew that anyway).
    - You MUST follow the program exactly as it is spelled out. Don't tweak it just b/c you don't like this or that exercise or particular feature. The more you tweak, the more you'll risk getting the results you want.
    - If you're trying to lose weight, this is a great program to do it on. Forget about the gimmick programs - Atkins, South Beach, et. al. You can do this program for the rest of your life.
    - No, you don't have to use supplements (even though they are pushed by EAS man himself Bill Phillips), but you'll likely need them if you are striving for the results in the pictures.
    - Some people get scared off by the idea of eating six times and drinking 80oz. (10 glasses) of water a day, plus working out 6 times a week (including cardio). But I'm telling you, it really not that hard. The hardest part is the planning, not the doing. Once you get two weeks into the program, you will get some momemtum, and by week 12 you wonder how you have ever lived any other way.
    - You probably won't get to lift as heavy as you would like. With such high repititions and short breaks inbetween sets, I'm sucking wind half the workout.

    Worst parts of the program

    - There seems to be a little false advertising in the pictures (surprise!). Best case is Anthony Ellis He is on the inside cover of the Body for Life book. He has red shorts in the "before" picture and black shorts in his "after" picture. He specifically claims on his website to not have used the BFL program - but a different program with Bill Phillips. Plus his "after" is at 16 weeks (also on his website) - not 12 weeks - as we are lead to believe.

    Also, notice to have some of the other pictures are a little "posed". How did these fat slobs know to strike a flex pose in their "before" picture, knowing they were going to do the same pose 12 weeks later? My guess is that there was some personal coaching going on that we - the mass market purchasing the product - don't know about.

    This might be hairsplitting, but it seems the aggretate of these two, plus other observations I've not listed, cast doubt on the credibility of some of the testimonials.

    - The journaling system is a little redundant. Man alive - do I really need to write down how long I've rested in between sets?

    - The meal program isn't very specific. But this is also an advantage to some - i.e., you don't have to count calories, etc., the main tool of meaurement is your fist for portion control.

    - Bill Philips is a little crass in pushing his EAS supplements. Too often workout gurus like BP talk out of both sides of their mouths when it comes to supplements..."You don't have to use supplements to make this program work....If you follow the program nutrion plan precisely - eat six meals a day including EAS supplements you too can have results like me."

    Best parts of the program

    - It's not too technical. You don't have to become an expert in exercise physiology or nutrition to get results. Everything you really need to know is in the book.

    - You really should be able to finish your workout (as prescribed) in less than an hour.

    - There are free downloads to journal your progress and free online community groups to get additional information and support.

    What I'm doing now

    After the completion of this week, I'm going to take two weeks off and start of more aggressive program by Anthony Ellis - yeah, the same guy I talked about above.

    A co-worker of my has been on it for the same 12 weeks that I have been on BFL, and I've really been impressed with the program and the results.

    I don't see this as "program hopping" - more like graduation. I've completed BFL, but I'm looking for a little more of a challenge - I think I will get it here.
  2. Cornerback6

    Cornerback6 Optimism Lover

    I'm doing Body For Life right now and although I've never had a large frame, I've turned my body around 360 degrees in 3 months. I'm lean and had very little fat to begin with, so I'm just adding pure muscle every week. I'm still thinner, but I've been getting compliments for over a month now and I still have three to go.

    It's not that tough like you said. Really, the hardest part is staying away from the trash worthless food which you never considered to be trash. I used to eat around 40-60 grams of protein a day, now I'm getting anywhere from 200-280 a day. The diet is 80% of the battle in my opinion...I love going to the gym regardless.
  3. BuckBackHome

    BuckBackHome Wolverine is largest member of weasel family

    It is an interesting program. I was following it pretty closely (except substituting some GNC stuff for his EAS stuff) last Fall but managed to screw up my back. Once that happened my doc said to stay away from the free weights.

    The only thing I really did not like about the program is the cardio part. Because it is high-intensity cardio it is not structured to condition you for long runs, rides, etc. I was doing longer cardio workouts before the program and I learned I really liked those and missed them with the BFL routines.

    My back is finally getting into decent shape and I am just starting some exercising again. I have toyed with picking up the BFL weight program and mixing in regular cardio workouts.

    The Eating for Life book has some pretty good recipes, even if you are not strictly following the program.

    Finally, congrats on completing the program! Always something to be proud of.
  4. osugrad21

    osugrad21 Capo Regime Staff Member

    Can someone describe the cardio workout?
  5. strohs

    strohs Go Bucks!

    How often do you lift vs doing cardio? i.e. how many days per week of each?
  6. ScarletArrow

    ScarletArrow I'm wearing Gold Pants

    The cardio workout works like this...

    Pick your favorite cardio exercise - biking, running, etc.

    The session lasts 20 minutes, and is then broken down by minute and by your personal intensity level.

    It's similar to interval training - and designed to push to you a "high point" (minute 19) where you can go no further or harder.

    It's difficult if done right, but I still think nothing beats a hard 5k off the treadmill and on the road.

    Minute...Intensity Level
    1... 5
    2... 5
    3... 6
    4... 7
    5... 8
    6... 9
    7... 6
    8... 7
    9... 8
    10... 9
    11... 6
    12... 7
    13... 8
    14... 9
    15... 6
    16... 7
    17... 8
    18... 9
    19... 10
    20... 5

    You rotate this schedule every two weeks.

    Week 1
    Monday - Upper Body
    Tuesday - Cardio
    Wednesday - Lower Body
    Thursday - Cardio
    Friday - Upper Body
    Saturday - Cardio

    Week 2
    Mondy - Lower Body
    Tuesday - Cardio
    Wednesday - Upper Body
    Thursday - Cardio
    Friday - Lower Body
    Saturday - Cardio
  7. strohs

    strohs Go Bucks!

    Interesting, at first glance it looks like it would just kill your lower body.
    You go from weights, to running, both working the lower body.
  8. Ghost Recon

    Ghost Recon Did it go Poof?

    I tried to follow the diet portion of this program and I could only do it for 5 weeks. Mentally its a bitch. I have always worked out since I was 16 and I'm 29 now but never really watched to closely what I ate. Anyways, I dropped about 10-15 pounds in those five weeks. The day after the free day was the worst. Congrats to all and any who can do this the whole 12 weeks.
  9. Helpinghand

    Helpinghand Freshman

    The guy who did Body for Life use to be involved with Phil Kaplan.

    Phil does a little better with a total synergy of the right nutrition, moderate aerobic exercise and a concern for muscle (Resistance Training).

    He can be found at:
  10. Cornerback6

    Cornerback6 Optimism Lover

    12 weeks? I'm doing a 26 week program. Hmm...

    But yes, it is an amazing program if you can complete it. My cousin did it and became absolutely ripped from being just a normal looking 165lb. guy. I started out at the same weight and am not gaining the numbers like him, but I already have better definition than he had. Perhaps I'll post some before & afters when I finish for perhaps a bit of real life inspiration (my cousin's are insane). I think that ACTUALLY knowing someone who completed it and got real results is the first push in the direction of going through the program.

    One thing that has not yet been said about BFL is that you feel very much alive and as healthy as ever. I feel more amazing and fit then what I did when I was playing 3 sports in high school and that is saying a lot. I highly encourage anyone who is interested in this program to give it a chance or inquire further about it. I know I'm just some random stranger to most of you, but if any of you would like more info or a bit of inspiration or drive to get you started, please just private message me or say so. :)

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