My BFL routine, for all interested...

[Twiztid]

Ok, so a lot of people ask me... 'What is involved with the whole Body For Life program?'

I am going to take some time and give you an outline of a typical week for me, and a day in specific for the nutrition part.

Ok... I work out 6 days a week. 3 days of cardio and 3 days of weights.

Week #1 would look like this:
Monday - Upperbody Workout
Tuesday - Cardio (Morning)
Wednesday - Lowerbody
Thursday - Cardio (Morning!)
Friday - Upperbody
Saturday - Off day (aka: Free day!)
Sunday - Cardio (Morning!)

Ok, and week #2 would switch the Monday and Friday, would be Lowerbody and Wednesday would be the upperbody. Cardio remains the same.

When your doing the upperbody workout, it looks like this:

Chest
12 reps
10 reps
8 reps
6 reps
12 reps
12 reps --- Another exercise

Same forumla follows for:

-Back
-Triceps
-Shoulders
-Biceps

Lowerbody looks like this: (same method as above)

-Hamstrings
-Quads
-Calves
-Abs

So, basically two exercises for each body part, and as you move down the ladder, you increase intensity.

On to the Cardio........

The cardio is killer! HIT cardio. You wake up, and hit the bike (or whatever you use) and do 20 mins of cardio, with varying intensity. Working out on an empty stomach burns fat up to 300% more then doing cardio later in the day. (It's been proven.. but debated)

Minute #1 - Level 5 (this like a brisk walk)
Minute #2 - 5
Min #3 - 6
4 - 7
5 - 8
6 - 9 (Hardcore!)
7 - 6
8 - 7
9 - 8
10 - 9 (Hardcore!)
11 - 6
12 - 7
13 - 8
14 - 9 (Hardcore!)
15 - 6
16 - 7
17 - 8
18 - 9 (Hardcore!)
19 - 10!!!!!!!! (super intense)
20 - 5 (cool down)

When your done.. take a walk, and cool down.. or you will pass out! (it's been done! hah)

How are we doing so far? Lots of work, eh! That's what produces the changes.

Nutrition!

Ok, I know MissAbs and lots of other people say that counting calories will let you control your changes and reach your goals. I AGREE! However, going from eating like crap to eating very specific portions, you have to adjust. This method will get you on the path to eating clean, you will still see changes.. and you will LEARN a lot.

Basically, you eat a PORTION of Protein and Carbs at every meal, 6 times a day. Include Veggies in at least 2 meals, and take some Flax Seeds in your shake or something to get your good fats.

Here's is a sample of my day:

Meal #1 - Prolab Shake
Meal #2 - Cottage Cheese & Yogurt
Meal #3 - Prolab Shake
Meal #4 - Chicken Fajitas with Red Pepper on Whole Wheat and lettuce
Meal #5 - Eye of Round Steak, a handful of WholeWheat Pasta with Sauce (Mushrooms and various veggies in sauce)
Meal #6 - Prolab Shake

I mix ALL my shake with water, except my post workout. My post workout is with Skim Milk and includes a Banana & Flax Seeds! Oh, and I take a multi-vitamin!

I also supplement with 5g of Met-RX Micronized Creatine a day, and drink 4 - 8 L of water (1 - 2 gallons). I never get less then a gallon a day.

A "Portion" is the size of your hand or fist. So, an eye of round steak is a portion of Protein, and the handful of wholewheat pasta is a portion of carbs. When I take the shake, I use 2 scoops.. to get 40g of protein and 20 or less carbs... (depends on the shake you use!)

Pretty easy, and it works.... and it will teach you lots!

So, hopefully this will give you a BASIC understanding on what Body For Life is all about..

I am not trying to push it on anyone! I just get asked a lot, so figured I would explain.. so you don't hear it from other people who shoot it down, without even knowing how it works!

Oh yeah.. throw 8+ hours sleep in the mix! And your set.. Eat, Sleep, Train, GROW!

There ya'll go.

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Twiztid