Body For Life Program?

Bigger Stronger Leaner Beginners
1

Hi.

I am starting the BFL program and I want to know if it can be improved or replaced by a better program. From reading some forums I get the impression that Bill Philips is not very popular ( not sure why ). Anyway I’m 30 years old, 5’7 in height and 180 pounds. I plan to loose at least 20 pounds over the next 3 months.

The program specifies training 6 days a week, interchanging upper body, cardio and lower body. In the weight lifting part I will be focusing on compound training and on HIIT in the cardio part.
I’m not following the EAS shake diet, but I am eating healthier by removing candy, junk food,
Beer and high volumes of carbs.

Now for the questions:

In the book he states that you should not eat before or immediately after training. But I have also heard that you should eat a banana before training so you have enough energy ?

Weight lifting vs. Cardio. In the TNT workout ( Men�??s Health ), the focus is only on weight lifting. Currently I�??m cycling to work, 5 days a week for about 30 �?? 60 min a day, is that enough to drop the cardio ? Not sure if low intensity cycling can replace HIIT cardio.

How unhealthy is pasta ? I�??ve managed to cut out potatoes and bread, but can�??t seem to cut out pasta. I�??ve switched to whole grain pasta with Bolognese meat sauce and reduced the portions and the meals to twice a week.

Thanks in advance.

2

[quote]
I am starting the BFL program and I want to know if it can be improved or replaced by a better program. From reading some forums I get the impression that Bill Philips is not very popular ( not sure why ). Anyway I’m 30 years old, 5’7 in height and 180 pounds. I plan to loose at least 20 pounds over the next 3 months.[/quote]

Although I am no expert, I feel this is a great program. For those not familiar it has you eat 6 times a day w/each meal containing 1 portion of protein and 1 portion of carbs with at least 2 portions of fiber per day. In addition to the diet, the program focuses mostly on free weights (or machines) and HIT cardio. The downside of this program (for me) is that it encourages you to NOT keep stat’s on what you are eating. For me this was detrimental because I always assumed I was eating to much and kept reducing my meal size. Eventually my hunger won out and I gained all my weight back.

[quote]
The program specifies training 6 days a week, interchanging upper body, cardio and lower body. In the weight lifting part I will be focusing on compound training and on HIIT in the cardio part. I’m not following the EAS shake diet, but I am eating healthier by removing candy, junk food, Beer and high volumes of carbs.[/quote]

He promotes his company EAS heavily in the book. As long as you are getting your protein and carbs don’t worry about it. There are many other (and cheaper) alternatives to EAS products.

Now for the questions:

[quote]
In the book he states that you should not eat before or immediately after training. But I have also heard that you should eat a banana before training so you have enough energy ?[/quote]

I am a firm believer that if you are following a program that you should follow the program as written. There are many articles/discussions/studies on pre and post workout meals and most of them probably contradict each other. Unless you have some sort of condition (low blood sugar, diabetes, etc.) then you should stick to the program.

[quote]
Weight lifting vs. Cardio. In the TNT workout ( Men�??s Health ), the focus is only on weight lifting. Currently I�??m cycling to work, 5 days a week for about 30 �?? 60 min a day, is that enough to drop the cardio ? Not sure if low intensity cycling can replace HIIT cardio.[/quote]

Not according to the BFL program. Since you ride your bike twice per day (to and fro), why not do HIIT on three of those rides per week?

[quote]
How unhealthy is pasta ? I�??ve managed to cut out potatoes and bread, but can�??t seem to cut out pasta. I�??ve switched to whole grain pasta with Bolognese meat sauce and reduced the portions and the meals to twice a week.[/quote]

Pasta is not unhealthy, however it is not part of the program. Keep in mind that there are many programs that work very well and this one is no exception. For any of these programs to work you have to dedicate yourself to following the program. Pasta is not part of the prescribed diet so you only get to eat pasta on your cheat day.

To sum up my response…I have been on BFL and can attest that it works, especially for someone who is not an experienced weight lifter. I would suggest tracking your macros on Fitday to ensure proper portions - at least at first. And just like any program - you need to OWN it to make it work. Make a real commitment to the program and it will work for you. Half assing any program will only result in half assed results.

3

Just removing carbs like pasta and replacing with vegetables, supplement with fish oil and remain reasonably active will allow anyone to lose 20lbs. You don’t need HIIT but it will help you get to the next level when you’re ready for it.

"In the book he states that you should not eat before or immediately after training. But I have also heard that you should eat a banana before training so you have enough energy ? "

Any program is better than no program but this is bullshit. Eat a proper meal 1 hour or so before your workout. A banana has about 40 calories. A proper workout has about 6-800. Where’s the energy coming from? After workout you need drink some protein and high GI carbs to spike your insulin and start your body building muscle. This is the only time that you should consume high GI carbs.

Stu

4

Thanks for the replies.

Some have suggested to me, to do full body compared to upper/lower body. whitch is better ?

One thing the BFL book doesn’t address is stretching. I never see the bodybuilders stretch after a workout. How important is it ?

Finally, regarding protein powder. Does it help if I take it right before training, after training, both or does it make no difference ?

5

Before and After is very helpful. Besides breakfast these 2 are key. Some may recommend 1-2 hours beforehand for the Pre. But I do great right before and sometimes I’ll just sip on a shake throughout a workout. The after workout protein is clutch tho.

I’d say that not all the information is correct as one BFL guy had to overeat to gain. He eventually went on to write an article in the now defunct Muscle Media magazine detailing how because his metabolism was so fast he had to eat a lot more then the average joe that was also on BFL. Don’t take the rules set in BFL as law. Just a guideline.

BFL is simplified for the masses. It is and was a great way to get into it and for many many people it was the key to obtaining the physique they always wanted. I don’t believe in knocking something that worked for so many people, and continues to work.

Though with time and study comes more knowledge along with the fact if you can do another set, another rep, or just hold that contraction for another second that won’t go against BFL it’s just stuff that wasn’t addressed because it would over complicate the message and foundational instruction.

Just depends on which iron faction your hearing the opinion from.