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BFL day 4

Day four was okay, but definitely not great.  It was POURING with rain when C and I woke up to do our cardio (skipping in the garden), so we couldn’t workout in the morning and had to do it before supper.  Oh well, such is life.  Yesterdays food was okay, I just was hungry the whole day.  That might have been because we didn’t exercise in the morning, which always helps me.

Food from day 4:

Meal 1 – Greek yoghurt, almonds, all bran flakes, black coffee

Meal 2 – low GI bread, cottage cheese, 2 slices lean ham, black coffee

Meal 3 – brown rice, tomato paste, low sodium soy, cottage cheese, hummus, chicken all mixed toether with a chopped tomato on the side

Meal 4 – wholewheat tortilla with hummus and spicy chicken and carrot

Meal 5 – pan ‘fried’ steak with steamed corn and green beans, 1/4 of an avo



BFL Day 3

So yesterday was day three and it was my worst day food wise yet.  BUT the lower body workout yesterday was awesome.  Did it in just under 40mins, and my muscles burned…in a good way 🙂

Food from day 3:

Meal 1 – Low GI wholewheat toast, 2 eggs, black coffee

Meal 2 – 1/2 green apple, raw almonds

Meal 3 – Meatball sandwich (the meatballs I posted about yesterday…just warmed two up and squashed them between two slices of low GI wholewheat bread. Was really good)

Meal 4 – 1/2 green apple, lemon lime chicken

Meal 5 – Brown rice and 2 slices lean ham (from Alma, best German butchery)

Meal 6 – Air popped popcorn (went out with our life group to a movie…C and I shared popcorn, just forgot to bring something protein with us…)

BFL legal meatballs

Please excuse the horrible camera phone picture, I was at work…

These meat balls were eaten for one meal yesterday, and one meal today and there’s one meals worth in the freezer (for both C and I). They were yummy and filling.

This recipe is what I did last night while making meatballs, but normally I would have added a veggie to the mix (usually grated carrot, zucchini or mushroom). (These quantities are estimations, because I just chuck the stuff in a bowl and mix….woops)

1kg extra lean beef mince
2 Tbsp tomato paste
1 onion very finely diced
1.5 tsp Worcestershire sauce
1(ish) tsp low sodium soy sauce
1 tsp dried basil (only green herb I had)
40g raw rolled oats (couldn’t find the oat bran)
Dash of chill oil

Mix all ingredients well in a bowl. Place enough mince in your hand to cover you palm and form a layer as thick as a deck of cards. (Luckily my hands are almost exactly the same size as C’s so all our meat balls are the same size…). At this point I divide the meat in my hand in half and form into 2 meatballs.
Spray a baking tray with cooking spray and place the meatballs on it.
Bake for at least 30minutes in a 180 deg C oven. Meatballs should be slightly browned and cooked all the way through.

If you make more meatballs than you can eat, and you want to save some for another day/week, meatballs freeze really well for up to 3 months. You can either bake the meatballs and then freeze them or freeze them raw and bake from frozen later (but remember, froze meatballs will take longer to bake). If I bake from frozen, I put the meat in the oven as it warms up, so that it thaws somewhat.

BFL Day 2

Yesterday morning started with cardio and abs (C has moved the abs to with the cardio, so that we do not have to get up at 4:30 on weight training days).  We did a skipping cardio with all different types of skipping (double foot, one foot, jumping jack, run through) and the BFL intensity levels.  It was hectic.  But such a good way to start the morning! 🙂


Yesterdays food was also good!

Meal 1 = Greek yoghurt, almonds, all bran flakes, black coffee

Meal 2 = 1/2 apple, braaied steak

Meal 3 = brown rice and rainbow chicken stir-fry, rooibos-camomile iced tea

Meal 4 = brown rice and rainbow chicken stir-fry, 1/2 apple, 5 almonds

Meal 5 = baked sweet potato wedges, 2 meatballs (made with lean mince, tomato paste, Worcestershire sauce, soy sauce, dried herbs, salt, pepper, rolled oats – all mixed, formed into balls and baked on a tray with cooking spray), 1/2 large tomato, 1/3 avo

Meal 6 = nut energy bar (good carb-protein ratio)

Rainbow Chicken Stir-fry

1 portion protein, lots of vegetables
4 servings

4 chicken breasts, cut into chunks
1/4 red cabbage, shredded
2 carrots, cut into strips
1 onion, chopped
1 red pepper, chopped
6 mushrooms, chopped into big pieces
large handful of green beans, cut into 1″ pieces
1.5 tsp fresh ginger, grated
2 Tbs low salt soy sauce
1 tsp Worcestershire sauce
juice of 1/2 lemon
splash of olive oil
1/4 cup water

1. Heat enough oil to just coat the base of the wok
2. Brown chicken pieces, take out of wok and set aside
3. Add onion and ginger to the wok and cook for 1 min stirring continuously
4. Add cabbage, carrot, green beans and water. Cook until vegetables just tender and the water is all gone. About 3 mins into this time add the chicken back into the wok.
5. Add red peppers and mushrooms. Add soy, lemon juice and Worcestershire sauce and stir to coat everything in sauce.
6. Turn heat off and leave for no more than 2 mins before serving.
7. Serve 1/4 of entire mix with 1 portion steamed brown or wild rice for a complete meal.

BFL Day 1

Yesterday was day 1 of bfl…and it went much better than anticipated.  We packed all our food that needed to be taken to work on Sunday night, and then woke up uber early to do our upper body workout.  I was only really hungry around 10:30-11:00ish (after I ate meal 2).  The workout was really nice, but then I really enjoy exercise.  And eating last night (meals 5 and 6) was great!  Added a lot of veggies and had a rainbow of colour on my plate.  🙂

Goals for day 2:

  • Keep up with the 100% on plan-ness that you’ve got going!
  • Make BFL muffins
  • Pack food for day 3
  • Go to bed by 9:30
  • Non BFL goal – wash the dishes and tidy the kitchen before bed

BFL goals and start stats

Short and sweet post…here are my:

BFL goals:

In the next 12 weeks I will:

  1. Loose at LEAST 12 kgs,
  2. Be a size 34 at MOST,
  3. Increase my muscle strength so that I don’t have constant leg and hip pain,
  4. Have a FLAT and TONED stomach and
  5. I will feel sexy and comfortable with myself.


BFL Starting Stats:

I can’t believe I’m posting such disgusting numbers on the internet… Oh well, here goes.

Start weight = 83.4 kgs

Start body fat (on the scale, so not very accurate) = 40.4%

Chest = 98.5cm

Waist =(will check)

Hips = 115cm

Thighs = 68cm

Arms = 38cm

Calves = 42.5cm


(Before pictures to come)