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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/30/11 11:18 A

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Hi. I do strength in the morning after I eat and have some protein. I also take a pre-workout supplement that helps with energy.

I then do cardio in the evening after I have had a chance to eat and refuel. I don't do crazy cardio on the same days as weight lifting. I do some , just easier.

Save HIIT and Insanity for cardio only days, so the days I do Burn It Off and Burn Intervals.

Protein shake in the morning and then again after weights..important times to take those.

So, I have low days where I am tired, but with proper eating and right vitamins, etc. I am
usually okay. I also take vitamins.

I got through it okay. Just do no more than 30-40 minutes cardio each day...limit it and eat really well.

Yeah, if you are working hard and logging your calories burned right, sp's range may be a little low...so you would add 100-200 on top of the higher number. At least that is the case for me.

it says 1,550 for me...NO way... I am losing 2lbs a week with 1700-2100



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NERLANDE's Photo NERLANDE Posts: 178
6/30/11 10:20 A

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SIRENALATINA way to go! Your results are a big motivator for me. I can see from your ticker that I have the same road to follow. I'll be starting CLX in two weeks and I was also thinking of keeping with TJ or cardio at the gym 5x/week while doing CLX. Is it manageable? Don't you get too tired? also did you have to eat a gazillion calories to keep up with that? SP is telling me I have to eat 1650-2000 with just my current cardio. I can' imagine what it will say once I add in CLX. I also noticed you tried to keep your intake "low carb". Anytime I try that I just about faint, so I'm following SP 40-30-30.

Finally, to everyone doing CLX how is your energy level after the workouts? usually after a good strength workout i'm worthless with barely enough energy to make it home. I will be doing CLX in the morning before work. Will I have any energy for the day or is it preferable to do it at night? I found that I have trouble sleeping at night when i workout (5-6pm) because I'm so pumped.

Can't wait to hear your feed back. Keep up the good work everyone!

nerlande

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/28/11 5:45 P

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Yay guys, way to go. Definitely buy a larger set of weights that you can grow into. If you plan on continuing the weight lifting, you will outgrow weights pretty quicky to about 52-100 pounds. You will do well with anything up to that range...

---------------

I am officially done:

I measured myself for lean... so here are my final results with ChaLean Extreme.

Inches Lost after Lean: 7.35 overall

Upper Waist: 0.5
Waist at Navel: 0
Hips - at widest point: 0.5
Neck: 0
Calf (R): 0.5
Thigh (R): 0.94
Upper Arm (R): 0.5
Wrist (R): 0 /0
Flexed Bicep (R): 0.56
Forearm (R): 0.35
Abductors (lower hips/saddle bags): 1
Body fat caliper reading: down 2MM down
Fat % Lost: 2% per caliper test

Total Inches Lost during entire 3 months overall: 19.69 inches
Total fat % Lost during entire 3 months overall: (per BB Caliper online calc.): 8.6%
Burn Inches Lost: 7.98
Push inches Lost: 4.36
Lean inches Lost: 7.35

What I am not happy about is that according to the 2 different calculators I used: Beachbody's Fat Calculator and Health Test Covert-Bailey Body Fat Calculator I lost 4-7 lbs. of lean mass out of the total 28 lbs.

Is there no way to maintain lean mass at all? I lifted heavy, ate right, slept right, protein and carbs in check, ate 200 above SP maximum range and waited 4-5 hours between workout daily sessions and was losing 2lbs a week of weight. so played by all the rules and still seem to have lost lean mass.

I need cardio to lose fat and limited cardio to 5x a week and 40-50 minutes each session alternated HIIT with normal cardio.

So, who knows.

Pleased with the results besides the lean muscle loss.

I am going to start P90x and TurboFire hybrid July 5th, and will be taking the same measurements and calculators to see what happens. I blog each month on my spark page too...each month gets a blog entry and I record each workout, etc.

Good luck to everyone. I did lose with this program, unlike other people reporting that they did not.

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RHEAVON's Photo RHEAVON SparkPoints: (2,274)
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6/27/11 5:28 P

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Today is Week 4 of Burn, Day 1 for me! 2nd round of doing CE this year. I can't wait to get into the Push Phase.

LOL, I made a "mistake" of buying free weights when I couldn't find something like the Selectecs that Chalene uses (except for some lightweight, Jillian Michaels branded ones and some super heavy-start-at-20lbs weights). Well, on one of my "I need to go heavier" visits to Academy, they had the range I was looking for and I had a great facepalm moment, lol. It's okay, though. I use all of them to some extent. Speaking of which, I'll need to get some 25s before Push if I'm knocking out 12 reps on 20s for lower body.

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SXVERDE's Photo SXVERDE SparkPoints: (1,814)
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6/27/11 12:01 P

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Hey all! Today is my second week of CE (BC1). So far it's been great. I ended up skipping the burn it off and recharge on saturday due to illness, but I'm ready to give this week my all! The first day of last week I didn't think was so bad, but after a week...WOW. It's tougher than I though. Lots of fun though!

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/20/11 3:21 P

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Starting Lean week 4....hooray

Looking forward to measuring and using the calipers at the end of this week to see what my Lean month results are and overall total for the program.

But, I am not seeing any really big changes this month..like some people have said the lean month is supposed to be like. I am losing scale weight at the same rate and visually not huge changes or anything...but we will see what the measurements say.

What is frustrating is that the measurements have been showing these big number changes, but when I take pictures of progress and compare, the changes are very subtle.

I have lost 30 lbs since starting Chalean and only one person has noticed that I am losing weight lol.




Edited by: TOTALREDO2013 at: 6/20/2011 (15:34)
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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/18/11 2:42 P

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Burn Intervals today and tomorrow is lean circuit 3..end of week 3 hooray!!!

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/17/11 2:09 P

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Lean Circuit 2 today. This is week 3. I am losing steam though, very hard getting through it today...not sure why I am not feeling a lot of energy this week.

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/16/11 4:40 P

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Haha, guess the "sorry" is for me. I am on week 3 of lean. I am getting through it. I am more of an isolation and/ or easy compound moves person.

Stacey: take the days off you need, just do the 3 weight circuits with a day in between. I changed my schedule around too and have had great results, but I am keeping the three circuits with a day in between each.

Edited by: TOTALREDO2013 at: 6/16/2011 (16:41)
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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/16/11 4:37 P

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Hi, yeah muscle memory is true for sure. If you have access to weights in a gym, you are lucky and you can totally do that there. Could you take a portable DVD player? If that won't work what about the booklet that came with the program? It has each exercise illustrated in it for each circuit. That will work great if you take it with you and just follow along and make notes of whatever the extreme sets are, so you have it.

I am starting P90x after ChaLean and will also be gone for three weeks, but have to put the program on hold because I will be in the middle of nowhere. No gyms. So, am taking some travel videos that use thera bands instead.

Good luck.




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PBINGER's Photo PBINGER SparkPoints: (4,007)
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6/15/11 11:01 A

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Hi everyone!

I'm on my third week of CLX - just finished BC2, and I'm loving it! I'm down about 4 pounds already, and am definitely getting stronger. The first week of BC2, I couldn't do any of the Triple Threat push-ups on my toes, but this week, I could do 9 of them on my toes!
Sirena - I think you're right about the muscle memory. About 2 years ago, I did P90X, and got really good at push-ups then, so it came back pretty quickly!

I have a question about working out while traveling. I'm going to be away for 3 weeks, starting this Saturday. The first week is a business trip, and the next two are vacation (a friend's wedding and family reunion). I plan to bring the DVDs and the bands, but I don't really like using the bands with the workout, I prefer dumbbells. I did the first week of Burn with the bands, and the second with my dumbbells. I know Chalene says that the bands are no joke, but I definitely feel like I'm getting a better workout with dumbbells - maybe because they're heavier than the bands I have?

Has anyone tried following the same exercises for the circuits, but in a gym with dumbbells, not watching the videos? I'm thinking I might try that next week, in the hotel gym, since I know the BC exercises pretty well. I'll probably have to watch the Push DVDs at least once, so I can get the hang of the exercises before trying them without the DVD.
Just curious if anyone else has tried this before.
Thanks!

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RUNGIRL4LIFE's Photo RUNGIRL4LIFE Posts: 7,065
6/14/11 2:23 P

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Hey ladies! Just stopping in to stay i am just starting the PUSH circuit for the 1st time. I like it so far. Does anyone have any advise or tips?

EXCUSES ARE FOR PEOPLE WHO DON'T WANT IT BAD ENOUGH!

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ANH102712's Photo ANH102712 Posts: 2,225
6/13/11 1:47 P

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Hey ladies!

I meant to come here the first part of June but I am done w/ 1 of BC almost..still have BC3 to do tonight. I forgot how awesome you feel after one of these workouts.

For those of you in Lean Circuit..I'm sorry! That is a HARD circuit! Some of the moves I couldn't even do! My favorite month is push..definitely!

For the most part I do BC during the weekday mornings M-W-F. It's a really nice schedule.



Andrea M.

"This is your LIFE. Do what you love, and do it often. If you don't like something, change it. If you don't like your job, quit. If you dn't have enough time, stop watching tv. If you are looking for the love of your life, stop; They will be waiting for you when you start doing things you love. Stop over analyzing, life is simple. All emotions are beautiful. When you eat, appreciate every last bite. Open your mind,arms and heart to new things and people, we are united


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6/12/11 8:20 P

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Hello everyone! I am excited to have started the program today. I do have a question for all of you. I see on the calendar that tomorrow is supposed to be a rest day. I like to workout Sunday-Friday with Saturday being my rest day. Does anyone have any recommendations? Could I maybe do day 1 again tomorrow?

Thank you!

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IZZYBEBOP's Photo IZZYBEBOP Posts: 12,813
6/12/11 9:43 A

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Thanks for your thoughts. When I first started CLX last spring, I was coming off of Turbo Jam, so I was doing TJ and CLX Burn the same day, and in 3 weeks lost an amazing amount of body fat, some inches, but mostly body fat, and was seeing definition in my muscles. So I think like you said, each body is different and what may work for one may not work for another.

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/11/11 1:02 P

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OH, and another thought on SP. I love this site and support it provides. However, none of the people running the site (not that I have seen) are focusing on muscle development goals like some people on here are....The advice tends to be for just general fitness. Their eating guidelines and exercise tips are a bit too vanilla and not hard core for my taste. Coach Nicole is very cute and fun to watch, but her workouts are too easy for me. I do like some of the strength demos they have set up, but you have to build your own routine from that to seriously get a good workout.

Their SP calorie range is also way off for me...so I do my own thing with that and it works. If I only ate the 1300 they suggest, I would starve. I eat 1750 to 2100 and am losing 2lbs a week average. I do log all my calories burned and it still says to eat 1300, no way.

So, I follow advice from people that look like what I want to look like and stick with that. I also eat low carbs and that works for me too. SP's carbs are way too high for me right now.

I think it can be good advice, but many of the people monitoring the sites are more the marathon runner types and not training the way I want to. I have seen questions about weighted vests, etc. the staff resident experts said they never tried that, etc. So, I take what they say with a grain of salt.


This is why I add 2 exercise sessions in my day, but make sure weight training is first, if that happens to be a weight training day. Otherwise, I eat and separate my exercise sessions by at least 4 hours..and it really does work best for me.



Edited by: TOTALREDO2013 at: 6/11/2011 (17:54)
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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/11/11 12:50 P

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Hi! Actually what I have read, even on Cathe Friedrich's newsletter recently (coincidence because it was last week) is that it works if you fuel for it and do it right.

I am more focused on weight lifting, so I lift weights first about two hours after eating and fueling myself. then I wait 4 to 6 hours and then do my cardio. Eat in between and after.

It has not stopped me from gaining some muscle mass...small increments because I am losing fat mainly and just preserving, but my muscle mass is increasing about half a pound a month from all the meaurements. It is also visible and hard to the touch.

So, I agree weightnlifting would be compromised if you try to do cardio first and then weight lifting and combine them in one session. But, giving it time in between to fuel and recover works well.

It is the only way I am going to be able to make the progress I want to make...so do cardio five days a week and lift 3 and take weekends off, usually.

You know, everyone is different, so maybe other people have better luck separating the days out, but that would be derimental to me. i require a lot of exercise to get my pounds and inches off, unfortunately. The good thing for me is that I have been at this so long now, that I know what it takes to get myself back into shape.

So far, I have lost about 16 inches since starting ChaLean and 26 lbs. So, four more pounds to be where I was in late 2009 before I took my year long break yay!



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IZZYBEBOP's Photo IZZYBEBOP Posts: 12,813
6/11/11 8:11 A

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SIRENALATINA, I read in your post on here that you do extra cardio with CLX. I use to, but am building up my endurance. Anyway, I took a Spark Quiz and it said that doing cardio on days with ST wasn't advisable as it took away the benefits you get from doing strength training. I guess in a way I can see this if you exhaust yourself to where you can't lift as heavy, or if it exhausts your muscles, but was just wondering if you or anyone else had thoughts on this.

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/9/11 10:19 P

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Okay, just did my cardio and chose one of the Insanity DVD's...Interval Max Circuit and OMG...forgot how hard it is.

Gonna feel all this tomorrow.

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/9/11 3:21 P

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I know...I wasn't warned about it and was cussing up a storm last week. I thought lean would be easier - it is harder. Just be ready. To me it is harder, I should say..

JUST finished Lean #2. For some reason went a little lighter on some of the shoulder work from last week. That has happened to me around the second week of all the circuits. I still felt chllenged and feel like I am fried, but went down some on those exercises. Went up on the back ones.

I am not losing as fast or as much during this phase like the other two. That is the opposite of what other people have reported. I am on week 2 and weight staying the same and so are the inches...so, we'll see.

Yay everyone, keep on going.


---
No, I have not tried the women's mag stuff. I have a lot of cardio DVD's and rotate those as my extra cardio during my PM sessions.

I have various Firm DVD's, Insanity system, Kendell Hogan, Biggest Loser (have them all), Jillian Michaels, Bob Harper, S.W.A.T. cardio workouts, Cathe Friedrich, etc. I also do something new with those. I rotate between 35-40, and have some I have not even touched yet.



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HEATHERKORINNE's Photo HEATHERKORINNE Posts: 392
6/9/11 2:28 P

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Thanks Sirenalatina. Didn't realize that actually, but I'm sure it will be fine after I'm used to doing 40-ish minute workouts.

Burn Circuit 2 tomorrow!

~Heather
PA- Eastern time zone

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BLACKJACK9500's Photo BLACKJACK9500 Posts: 153
6/9/11 11:58 A

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trying to get more cardio in my workout as well has anyone tried the routines on womenshealthmag.com site? I was looking at their menu diet plans and downloadable fitness workouts and was looking into implenting them into my weekly workouts on my off days and lower cardio days from chalean anyone else have any opinions on them? I'm in my 3rd week of the burn circuit and have moved up to 15lbs on some of the exercised and am starting to push myself more on doing pushups on my toes. I'm still looking for more cardio and what foods to eat and what foods to avoid so I was looking on womensheath to see what they have.

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/9/11 11:47 A

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Yay Heather! BUT keep in mind that lean circuits are longer, but that is only one of the months. I actually really liked P90x a lot. You might want to try it after you finish this one.

Lean Circuit 2 second week is today for me.

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HEATHERKORINNE's Photo HEATHERKORINNE Posts: 392
6/9/11 10:44 A

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Just started last night with Burn Circuit 1. It was difficult, but not impossible! My bf tried to have me do P90X with him, but the workouts were a little too long for me. So I'm liking the 35-40 minutes with CLX emoticon

~Heather
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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/7/11 6:42 P

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Lean Circut 1 completed today - second week.

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/6/11 9:24 P

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Today was a rest day. I seriously woke up feeling like a truck hit me from lean circuit 3 yesterday.

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/6/11 9:23 P

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JOSBORN1970: you will be fine doing that and the fat will come off. Scale weight is part of the equation to see a trend, but make sure you are measuring once a month. That is where you will see the big changes.

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IZZYBEBOP's Photo IZZYBEBOP Posts: 12,813
6/6/11 6:55 P

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Finishing up Week One of PUSH and did PC3 using 15lbs for upper body and 2/20s for lower body. I can definitely go heavier on this one next week. I plan on doing that for all of them for WK2 even if I reach failure at 6. Tomorrow will be cardio and instead of Burn it Off I'll probably do something else.

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BLACKJACK9500's Photo BLACKJACK9500 Posts: 153
6/6/11 12:32 P

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SIRENALATINA Thank you so much for info it was a huge help and gave me a place to start. I ended up actually doing double the work last week so that I could get caught up and back on sched. So today I'll be starting week 3 of the burn circuit. I think I'll try to follow the sp diet as close as possible but also substitute more fruits, veg, fish meats etc like you suggested. I havent weighed myself since I started two weeks ago and probably wont until I'm done with each circuit.


Edited by: BLACKJACK9500 at: 6/6/2011 (12:41)
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IZZYBEBOP's Photo IZZYBEBOP Posts: 12,813
6/6/11 8:23 A

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If you bought the Deluxe package, you could also do the Fat Burning challenge one. I really like that one, but I'm with you. Burn it Off gets really old after a while, so I also switch it up from time to time.

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/5/11 8:42 P

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Yeah, I agree Burn It Off can be susbtituted. JM BFBM is excellent. The only good thing about Burn It Off is the use of the purple band..so maybe you can use it on the other DVD. I was actually thinking of using with other cardio DVD's.

Make sure you keep doing Burn intervals due to the weights work.

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CARIBBEANLOVER's Photo CARIBBEANLOVER Posts: 1,369
6/5/11 7:57 P

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I think you could substitute. I am only on Day 5 and I watched Burn It Off because I am scheduled to do it tomorrow. It doesn't look very fun! I think I will be switching that one with a Turbo Fire workout. You can substitute other cardio. I don't see it as being a big deal as long as you do the same amount of time or more. :)

- Louisa
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6/5/11 7:18 P

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Hey-I was thinking of substituting Chalene's cardio DVD for Jillian's Banish Fat, Boost Metabolism..what do you guys think? I'm getting kinda bored of her's! haha.

Lauren from Chicago!


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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/5/11 5:49 P

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YES..work on vacation exercise. I do the same thing. So go for it.
OK, I went on a rant in the May room...lol. Not liking Lean phase at all.

Edited by: TOTALREDO2013 at: 6/5/2011 (20:39)
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LANDONSMOM10's Photo LANDONSMOM10 Posts: 412
6/5/11 10:01 A

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I actually started CE on May 23, but I figure that's close enough to June to join the June team. :) Tomorrow starts week 3 of the Burn Cycle. I'm really liking it this time around. The last time I tried this workout, I didn't make it through the second week. I have heavier weights now, so maybe that's why I'm liking it a bit more. :) My arms, upper back, shoulders, and chest have really gotten stronger and I can start to see cuts in them, already. Mostly in my back and shoulders. My arms need a lot of work, but they have gotten smaller. I'm going on vacation in July, but plan to bring my DVD player and ChaLEAN with me. I won't quit just because I'm on vacation. But that vacation is in MIAMI, so I am sticking to it! How's everyone else doing?

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SUMITH2008's Photo SUMITH2008 Posts: 5,063
6/4/11 3:06 P

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Hi! We (wifey & i) are starting Week 2 (Burn C1). Glad to have one week behind us. Looking forward to burning off some fat & putting on some muscle.

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/4/11 1:07 P

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Hi Izzybebop, thanks you nice comments. Photography is a hobby that my husband and I have when we get to go somewhere cool. We like traveling and try to do off the beaten path. We make travel a priority, just like people make other things priorities. What sucks is we have a lot of other travel photographs (pre digital) that he refuses to scan and stick on the site, so we only have traditional albums for those...so about 6 years of non-digital.

Those are grainier, as you can imagine with original film.

We are going on vacation in August, so am trying to finish up CLX before I go. However, I am a master of exercising in the smallest, craziest places (jungle huts, small cabins, you name it I have done it haha), so plan on loading my IPad with a couple of cardio Videos and Cathe's travel fit and take the bands. That should work.

I remember one time in the middle of nowhere in Africa, bought 2 pounds of dry beans and put them in bags and made weighted gloves with them lol. If you get creative, anything works.

Point and shooting is also very nice and pictures come out beautiful with today's technology. We carry a lot of equipment and it makes it really hard to fool with with small flights and all the luggage restrictions...so very little clothes for us.

I am sure you do a great job since you enjoy it and that shows through when you snap that picture.

Edited by: TOTALREDO2013 at: 6/4/2011 (13:08)
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IZZYBEBOP's Photo IZZYBEBOP Posts: 12,813
6/4/11 8:02 A

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SIRENALATINA, I just visited your photo gallery. Wow! Absolutely the most beautiful photographs. I love taking photos, but I basically just point and shoot. Occasionally I'll play with some different angles, but nothing like yours. And all the traveling you get to to do...what a blessing.

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IZZYBEBOP's Photo IZZYBEBOP Posts: 12,813
6/4/11 7:51 A

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Just as soon as I changed my weight ticker back to 115 because that's what I've been seeing more consistently than anything lower, I just weighed myself and saw 112.5! Wowser! Doubt I'll be seeing that number again for a while, but it is a good sign. Guess Chalene is right that "Muscle Burns Fat"! I probably won't change it again until I don't see anything above 115 consistently for 2 weeks.

So far, of course this is week one so it's fresh, but I'm loving the PUSH phase. Last time I didn't like it so much, but for some reason I feel stronger this time around. Maybe because I took a break after the Burn Phase, and only did it for 2 weeks, and did several rounds of different ST workouts using Turbo Jam. I need to remember this for when I start feeling weaker, to stop and do something different for a week.

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SPARKGIRL32's Photo SPARKGIRL32 SparkPoints: (30,189)
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6/3/11 5:21 P

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Did PC3 today!!! Felt great...almost done with week 6!

Lauren from Chicago!


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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/3/11 2:33 P

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Hi. ok, here is my background info., to explain it.
I lost a ton of weight starting in 08. I did P90x and Insanity in 2009 and got pretty cut and muscular. BUT in 2010 had a lot of stuff going on and just took he whole year off and gained about 30 lbs back...all my fault.

SO, started here again in mid march and 2 weeks later started CLX. Decided I needed a program to focus on rather than do my own thing. Wanted to try something new before diving back into P90x.

I didn't lose a lot of muscle cuts, but did lose strength and cardio conditioning during the break. Instead of starting with all cardio machines like I did in 2008, decided to start with DVD's and weights from day one this time.

Okay, so it's only been two months and have gotten a lot of my strength back and can do my push-ups again and the weight is flying off. I think part of it is muscle memory and "beginner gains".

If you have been off weight lifting for a year, then you count as a beginner and gain muscle faster and double that with muscle memory from any previous muscle you had built in your past. it is a trainer secret to lay off weights for a year and then bam, you get it back.

I think this is a true theory now that I am living it.

Anyway, that is part of it. The other thing is eating. This time around I am not eating anything packaged (except those Jimmy Deans breakfast bowls). I eat a lot of egg sandwiches with whole grain bread and a lot of meats and fish and raw foods like avocados, bananas, salads without dressing. A lot of sushi, etc.

Red Lobster and Outback and Longhorn are m best friends lol.

For dinner I have a food delivery prep place that has fresh entree recipes that they put ingredients together for me and deliver it. I defrost and cook and it is all clean. That saves me for dinner because I am not a cook. I discovered this place and love it. They give calories for all their meals. It is called Dinner A'Fare. All cities have some form of food prep place I think.

Anyway, discovered it via a friend and use it now monthly. It is not a weight loss food place, just dinner prep for people that want quality entrees without having to stock tons of ingredients. All you need is packaged together with your meat and you just follow directions.

Anyway, that's what I do. No food plan at all, just try to stay within my spark ranges with the protein, sodium, carbs, etc. I do go over about 100-200 calories from my spark range because I read that you need about 600 calories excess to build a pound of muscle.

You need to eat slightly more than maintenance to build muscle, but not a whole lot. About an extra 100 or so calories is all you need to make it happen. if you overeat too much, you gain fat...so you need just enough to feed the new muscle.

I am supposed to eat 1750, but stay around 1800 sometimes up to 2000 and am losing average 2lbs a week, but m muscle mass appears to be gaining per the scale trend.

Anyway, this seems to be working for me. We are all different though. my magic seems to be weight lifting versus just cardio. Other people cardio does more for them. Weird how it is a different recipe.

Just eat clean and stay away from empty calories. I do not eat candy, chocolate, cookies, cake. not even interested. I eat avocados, protein shakes in the morning and after my weights only, a lot of Greek yogurt, cheese, meat, etc.

Hope that helps.

Also, it's not really cutting calories too much, it is more the type of calories you eat. Took me 2 years to understand this truth. You want to cut back, but not too much. You want to change the foods you eat...eat lobster, eat fish, eat nuts, anything natural.

I am not too hungry by filling up on fats like in avocados and nuts. They make you feel full.

Sorry this was so long. Hope it helps.

OH and I add in extra cardio 5 days a week...so workout 2x a day...again there is a science behind why that works. You rev up your system 2x and that helps you burn more.













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Frame: Medium (wrist circum. 6.25")

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My personal travel photography site Www.pbase.com/cwillis


BLACKJACK9500's Photo BLACKJACK9500 Posts: 153
6/3/11 1:13 P

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SIRENALATINA how did you lose so much. I know I'm actually only in my second week of the burn phase but I'm tryingt to get in an eating habit as well to help lose the pounds I'm looking to lose and also to feel hungry afterwards. Did you change your eating habits and what type of menu are you following? I have been trying to cut down on calorie intake and eating healthier with fruits and veg etc but still feel hungry at times.

Edited by: BLACKJACK9500 at: 6/3/2011 (13:17)
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IZZYBEBOP's Photo IZZYBEBOP Posts: 12,813
6/3/11 11:36 A

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Just did Push 2...LOVE that workout! I can do single leg dead lifts so much easier than double leg. And the lunge/tap, man my buns were burning! Did Ab Burner too, and sure wish my belly fat would go away. It is slowly, but not fast enough for me. That will probably be the last place for it to go away from.

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IZZYBEBOP's Photo IZZYBEBOP Posts: 12,813
6/3/11 11:32 A

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@JOSBORN1970 -- Are you talking about doing BC2 AND BC3 in one day, or BC2 and Burn Intervals in one day? either way, if you can handle it I don't think it would hurt anything. As far as staying on schedule, you might find the further you go that getting off schedule isn't that big of a deal. I've been through the program four times, never having completed it, and have also switched things up on my own because I get bored with it at times. Just listen to your body when you do BC2 and you'll know if it can handle another set.

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TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/3/11 10:55 A

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My scale lists lean body mass..and I started with 26.5 and now am reading 30.4...thought I would mention that. the numbers are only used for trend, since these scales are always way off.

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Joined SP: 4/19/2008
Height: 5'7"
Frame: Medium (wrist circum. 6.25")

Current Program:
NPC Bikini Division Competition Training

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My personal travel photography site Www.pbase.com/cwillis


TOTALREDO2013's Photo TOTALREDO2013 Posts: 5,257
6/3/11 10:47 A

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Hi ladies! I am starting Lean circuit this week and it is a bear! Be prepared because it is no joke, but you will see results here with this one for sure.

Since starting CLX, I have lost 20 lbs and overall 13.65 inches. Blogged all the numbers in the May forum. I did lean circuit 1 on WED and today have lost 2 lbs more and gone up 0.2 percentage points in lean body mass. So results are possible and it's about eating like Izzy said.

This circuit really shakes you up. I wasn't expecting this at all. the workouts are longer, so just be prepared for a hard month, but with the results you want. I thought it was going to be an easy wind down....NOOOO

I have been griping about her outfits in Lean...not happy with all the flash she wears. BUT, it's a good one and a circuit you might want to rotate into your workouts later on when you move into other things. It works other angles and things you didn't know you had.

I am so sore still today,s even though I did this WED.

Yay everyone and good luck!!!!


Edited by: TOTALREDO2013 at: 6/3/2011 (14:07)
--------------------------
Joined SP: 4/19/2008
Height: 5'7"
Frame: Medium (wrist circum. 6.25")

Current Program:
NPC Bikini Division Competition Training

---------
My personal travel photography site Www.pbase.com/cwillis


BLACKJACK9500's Photo BLACKJACK9500 Posts: 153
6/3/11 10:41 A

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ok so I was going to do BC2 last night then got side tracked with everything going on in the house then by that time everything settled down it was around 11pm so I went to bed. I was going to do both BC2 and the next workout tonight is there any downfall doing both workouts in one night. I was planning on getting back on sched so that Mon I'll be starting week 3 of Burn. any thoughts on that?

 current weight: 135.0 
 
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SPARKGIRL32's Photo SPARKGIRL32 SparkPoints: (30,189)
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6/2/11 12:30 P

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THanks for the tips! That really helps!!

Lauren from Chicago!


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IZZYBEBOP's Photo IZZYBEBOP Posts: 12,813
6/2/11 10:47 A

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Good for you Lauren! Wish everyone just starting out good luck. Remember, your diet is at least 50% if not 75% of how you'll see results.
I've done this program several times, stopping and then restarting. I've finished BURN but only did it 2 weeks this time, then switched to Turbo Jam and Brazil Butt Lift. I'm doing PUSH now, and have done PC1, and yesterday did Lean Intervals which I really like better than Burn Intervals.

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SPARKGIRL32's Photo SPARKGIRL32 SparkPoints: (30,189)
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6/2/11 12:03 A

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Im almost half way through the program! YAYYY!

Lauren from Chicago!


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APRDWN Posts: 1
6/1/11 12:02 P

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Starting today!!! Wish me luck!!

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5/31/11 6:21 P

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Hi i'll be starting on friday !!!

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COOLMOMMY's Photo COOLMOMMY Posts: 210
5/29/11 6:09 P

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I did Burn 1 yesterday and Burn 2 today. So far so good.

Your goal should be out of reach but not out of sight.

*Half Marathon- Jan. 8, 2011- 2hr. 37 min. 48 sec
*Rock and Roll Mardi Gras Half Marathon Feb. 2011- 2hrs. 28 min. 47 sec.
Tunnel Run 5K- April 9, 2011- 30:47
Crescent City Classic 10K- Apirl 23, 2011 -1 hr. 4 min. 25 sec.


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CARIBBEANLOVER's Photo CARIBBEANLOVER Posts: 1,369
5/29/11 10:54 A

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I am starting June 1st. I did TJ and TF and now moving on to CLX. :D

- Louisa
IZZYBEBOP's Photo IZZYBEBOP Posts: 12,813
5/29/11 9:17 A

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Starting ChaLEAN Extreme in June 2011? Join others who are just starting out, as well as those who are re-starting, and help each other along the way. Post how your workouts are going, questions, anything you want.

Susan, Co-Leader

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