Thread: Body Rx Almost Killed Me

quit eating mcd's

Originally Posted by emma2train

I wanted to share this so you don't have to experience it too. I started the Body Rx diet about 3 months ago and my body fat is up 20%. To make matters worse my cholesterol skyrocketed and my doctor told me if I continue I will die fat and young. Any suggestions on how to get myself in line quickly?

Youre a girl. 20% is normal. Why would your doc say this to you?

Im calling bullshit on this one.

If by chance this isnt spam/hoax/douchebaggery, i would suggest Eating less and moving around more. This method is tried and true.

Here, check out this video. It pretty much explains this breakthrough concept in detail.

Originally Posted by Mr. Fantastico

Youre a girl. 20% is normal. Why would your doc say this to you?

Im calling bullshit on this one.

If by chance this isnt spam/hoax/douchebaggery, i would suggest Eating less and moving around more. This method is tried and true.

Here, check out this video. It pretty much explains this breakthrough concept in detail.

Dude, what fitness or bikini model do you know that dieted for 3 months and looked good at 20 or 23% bodyfat?

Diet and cardio if you are fat and your doctor calls you out on it. Besides why would you not consult the doctor that called you out about what you should do instead of posting this on a forum that will inevitably call you on your BS.

I don't think any of us here live by normal standards, so forgive me for freaking out about 20+% body fat. I didn't say I wasn't taking my doctors advice into consideration, I am mostly on the cholesterol issue. Again, who here follows all of their doctors advice?

What is the Body RX diet? There's a certain amount of common sense you have to keep in mind when you pick any packaged "weight loss' approach. If you see it going backwards instead of forward (and that's not your goal) then you need to stop and reassess what you are doing. Often even small tweaks will make the changes you need.

If this really happened then you need to first stop worrying about finding some HOLYFUCKINGGODINEEDTOLOSE20LBNOW!!!!! approach and just clean up your diet, get back to basics and just let your body make the change. Usually if you made some dramatic change in your life over a very short period of time that resulted in dramatic weight loss or gain, your body hasn't had enough time to readjust its metabolic "set point" (i.e. where your body / metabolism "likes" to run at) to that higher or lower level. So if you just get things back in order, your body will respond and you should get back to what was your previous "set point" fairly quickly. But again, if you now spend your time panicking and looking for kneejerk quicky weight loss programs to get back to whatever it was you were 3 months ago, you're going to dig yourself in deeper, as your body can only respond so quickly and if you try to do things / take things to force it, it will respond by dropping its metabolic rate and tell you to go fuck yourself while it figures wtf is going on.

So my recommendation would be to ge a copy of Bill Philips' BODY FOR LIFE book and just follow that for a couple months. Its a basic diet outline (not a restricted and rigid meal plan that makes life miserable) w/ good basic recommendations and food options that you can pick per your tastes and your lifestyle, get the training & cardio going (again not extreme - just consistent) and let your body do what it was designed to do. Remember - your body WANTS to run efficiently - so just let it and you'll get predictable and sustainable results.

Body RX....??? what is this? Why not just eat what you know you're supposed to and get in some good exercise. There are no gimmicks or special things to do. The trainer/consultant nowadays is all about bringing people back down out of the overmarketed diet/dvd/gimmick/bullcrap arena and return to basics. what are you eating on a daily basis?

What's this knee jerking you talk about? ^^^

Originally Posted by sassy69

What is the Body RX diet? There's a certain amount of common sense you have to keep in mind when you pick any packaged "weight loss' approach. If you see it going backwards instead of forward (and that's not your goal) then you need to stop and reassess what you are doing. Often even small tweaks will make the changes you need.

If this really happened then you need to first stop worrying about finding some HOLYFUCKINGGODINEEDTOLOSE20LBNOW!!!!! approach and just clean up your diet, get back to basics and just let your body make the change. Usually if you made some dramatic change in your life over a very short period of time that resulted in dramatic weight loss or gain, your body hasn't had enough time to readjust its metabolic "set point" (i.e. where your body / metabolism "likes" to run at) to that higher or lower level. So if you just get things back in order, your body will respond and you should get back to what was your previous "set point" fairly quickly. But again, if you now spend your time panicking and looking for kneejerk quicky weight loss programs to get back to whatever it was you were 3 months ago, you're going to dig yourself in deeper, as your body can only respond so quickly and if you try to do things / take things to force it, it will respond by dropping its metabolic rate and tell you to go fuck yourself while it figures wtf is going on.

So my recommendation would be to ge a copy of Bill Philips' BODY FOR LIFE book and just follow that for a couple months. Its a basic diet outline (not a restricted and rigid meal plan that makes life miserable) w/ good basic recommendations and food options that you can pick per your tastes and your lifestyle, get the training & cardio going (again not extreme - just consistent) and let your body do what it was designed to do. Remember - your body WANTS to run efficiently - so just let it and you'll get predictable and sustainable results.

quoted for truth

Originally Posted by Merkaba

Body RX....??? what is this?

exactly. wth is she talking about??

Originally Posted by Mr. Fantastico

Youre a girl. 20% is normal. Why would your doc say this to you?

Im calling bullshit on this one.

If by chance this isnt spam/hoax/douchebaggery,

yeah im going with this is some weird spam bull shit

Everyone wants the quick fix. I have been searching for it for years, still haven't found it. Diet, Diet, Diet. No one wants the hear that, but it is what it is. I had so many friends that though loo0king the way I do comes easy. I wish! I eat better then most people just to maintain what I have, and as we all know, it's not easy and quiet boring.
I had a girlfriend who was I'm gonna say 300lbs +. Her quick fix almost 2 years ago, was Gastric Bypass surgery.
Sure the 1st year she lost almost half of herself, ate like she was suppose to, exercised regularly. I kid you not, rough guess, but since her surgery, at least 150+ 3 cheese nachos later from Qudoba, she is heavier then she was when she got this $50k
procedure.
Money well spent! Luck for her, she had health insurance that paid for her "quick fix". What a bunch of shit.
Diet, Diet, Diet!

I found a summary of the Body RX plan - I am posting it here for info, with no guarantee that it is correct. There's a bunch more on this here: http://www.lowcarbfriends.com/bbs/mu...rx-basics.html

***

This is an overview of the Body Rx program by Dr. Scott Connelly. BRx is a 6-month program consisting of 4 6-week cycles. Each cycle has a different goal, with a nutrition & exercise plan geared toward those goals. According to Connelly, nutrition is really the essential part. He claims that the only way you can NOT get good results is by NOT following the nutrition plan. For most people nutrition accounts for 70% of the results with exercise and recovery accounting for the rest. This is why there are so many people out there toiling away in gyms without getting results...the nutrition part is extremely important.

.....................................Body Rx Nutrition.....................................

Foods are divided into groups, like a traffic light...

GREEN: GO! You may eat as many of these as you like.
YELLOW: Caution! These are restricted but allowed.
RED: Stop! Special occasions only. These are comparable to BFL free day foods.

...............................Cycle 1: Getting Stronger...............................

Protein ~ 1g per pound of body weight measured at the beginning of cycle.
GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: 2 servings per week.
RED: Special occasions.

Carbs ~ 2g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: Special occasions, count towards your limits.

Fiber ~ 30g

...............................Cycle 2: Getting Sculpted...............................

Protein ~ 1.25g per pound of body weight measured at the beginning of cycle.
GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: 1 serving per week.
RED: Special occasions.

Carbs ~ 1g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: Special occasions, count towards your limits.

Fiber ~ 45g

...................................Cycle 3: Burning Fat...................................

Protein ~ 1.5g per pound of body weight at the beginning of cycle.

GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: NONE
RED: NONE

Carbs ~ .5g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: NONE

Fiber ~ 60g

.......................Cycle 4: Maintenance and Endurance.......................

Protein ~ 1.25g per pound of body weight measured at the beginning of cycle.
GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: 4 servings per week.
RED: Special occasions.

Carbs ~ 1.5g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: Special occasions, count towards your limits.

Fiber ~ 50g

........................................THE WORKOUT......................................

BRx has a 4 day split. There are 5 exercises for each day. Connelly suggests mostly machines in the book because they are better for beginners, who may have bad form using free weights. You can do free weights instead.

The 4-day weight training split is as follows:

1. Chest/Biceps

1. 1. Basic Machine Chest Press (or Alternate Chest Press)
   2. Incline Press (or Alternate Incline Press)
   3. Fly Maneuver (or Alternate Fly Maneuver)
   4. Dumbell Curl
   5. Preacher Curl

2. Back/Triceps

1. 1. Lat Pull-Down
   2. Seated Row
   3. Seated Wide-Grip Row
   4. Triceps Push-Down
   5. Triceps extension

3. Legs/Hamstrings/Calves

1. 1. Angled Leg Press
   2. Leg Extension
   3. Lying Leg Curl
   4. Standing Calf Raise
   5. Donkey Calf Raise

4. Shoulders/Abs

1. 1. Machine Shoulder Press
   2. Seated Lateral Raise
   3. Rear Deltoids (Chest Fly machine)
   4. Forward Crunch
   5. Reverse Crunch

The sets/reps/rests are different for each 6 week cycle:

...............................Cycle 1: Getting Stronger...............................

• 2 warm-up sets (light weight)
• 3 working sets
• 4-6 repetitions each set
• Move up in weight when you can complete the 6th repetition in the last set
• 3 minutes of rest between sets

...............................Cycle 2: Getting Sculpted...............................

• Warm-up sets optional
• 4-5 working sets (4 for large muscle groups, 5 for small muscle groups)
• 8-10 repetitions each set
• Move up in weight when you can complete the 10th repetition in the last set (you may only get to 4 or so repetitions in the final set initially)
• 1.5 minutes of rest between sets

...................................Cycle 3: Burning Fat...................................

• Warm-up sets optional
• 5-6 working sets (4 for large muscle groups, 5 for small muscle groups)
• 6-12 repetitions each set
• Move up in weight when you can complete the 12th repetition in the last set (you may only get to 4 or so repetitions in the final set initially)
• 1 minute of rest between sets

.......................Cycle 4: Maintenance and Endurance.......................
...............6 weeks, divided into 2-week blocks, 4 days a week...............

Weeks 1-2

• Warm-up sets optional
• 3 working sets
• 12 repetitions each set
• Move up in weight when you can complete the 12th repetition in the last set
• 1 minute of rest between sets

Weeks 3-4

• Warm-up sets optional
• 3 working sets
• 16 repetitions each set
• Move up in weight when you can complete the 16th repetition in the last set
• 1.5 minutes of rest between sets

Weeks 5-6

• Warm-up sets optional
• 3 working sets
• 20 repetitions each set
• Move up in weight when you can complete the 20th repetition in the last set
• 2 minutes of rest between sets

WHere's the foods?

Thanks for the suggestion. I was initially just looking for something to up my game a bit naturally. It back fired in a bad way. I should've just stuck to my routine of clean food and trained harder. I was stupid and got suckered 'reprogramming bullshit'.
I'll check out that Body for Life book.

I found a link in the internet archive:
http://web.archive.org/web/200601121...afficlight.doc

emma, what are your goals? There are better, easier, and more effective strategies available to you than BFL. The link in my sig on getting started is one, and it's free.

Agree w/ Built - I recommend BFL becaues we had no history of what your past eating habits are like - most people fail because they have no understanding of just good basic eating habits and look for these crazy strict diets for quicky results, and then realize they can't handle them (because they're ridiculous) and then fail even worse. So if you've got the basics down, then absolutely check out Built's stuff. I just think BFL is a good place to start if you've got nothing but panic-based expectations and no idea of what makes up just a good, clean diet & basic training.

Ah, sorry Sassy - I hadn't read above where you had posted it. When it came out, BFL was easily the best of its kind on the market. It was (and for some, still is) the way bodybuilders trained and ate. It works - a lot of things work - but given what we know now, it can overcomplicated things. Still, there are far worse programs on the market.

I really got a lot out of "Burn the Fat, Feed the Muscle". I have suggested it to several of my friends that needed a point in the right direction.
Burn the Fat, Feed the Muscle

Originally Posted by Gena Marie

Everyone wants the quick fix. I have been searching for it for years, still haven't found it. Diet, Diet, Diet. No one wants the hear that, but it is what it is. I had so many friends that though loo0king the way I do comes easy. I wish! I eat better then most people just to maintain what I have, and as we all know, it's not easy and quiet boring.
I had a girlfriend who was I'm gonna say 300lbs +. Her quick fix almost 2 years ago, was Gastric Bypass surgery.
Sure the 1st year she lost almost half of herself, ate like she was suppose to, exercised regularly. I kid you not, rough guess, but since her surgery, at least 150+ 3 cheese nachos later from Qudoba, she is heavier then she was when she got this $50k
procedure.
Money well spent! Luck for her, she had health insurance that paid for her "quick fix". What a bunch of shit.
Diet, Diet, Diet!

Surgery or any quick fix will show some short term results but it is never sustainable. You have to change your habits and routines and this is only achieved through discipline and repetition. We all know that eating the 2500 calorie double cheeseburger with a large french fry and a supersized Coke is not good for us. We can resist but the folks that are looking for the quick fixes will always return to those bad habits because it is too much work for them to diet and workout.

Originally Posted by Gena Marie

I really got a lot out of "Burn the Fat, Feed the Muscle". I have suggested it to several of my friends that needed a point in the right direction.

Seriously? I do NOT like that programme, especially for women. There is no way I could feel comfortable with my fats that low, six micro-meals a day and with so much cardio. I guess it works for some.

Originally Posted by Built

Seriously? I do NOT like that programme, especially for women. There is no way I could feel comfortable with my fats that low, six micro-meals a day and with so much cardio. I guess it works for some.

I am, not saying it worked 100% for me, but I liked the message it sent. Like you said, we need to be taught certain habits. I have been lucky for everything Rob has taught me, but if I were coming into this world with very little knowledge, I think the book had a lot of great, beginning, somewhere to start, info.
It still comes back to diet, no matter what book you read. As a small girl, I deal with the food dilemma everyday. What I want to eat, vs what I want or would like to eat. Knowledge and discipline. Plain and simple

I know - knowledge is the thing though. Eating six meals a day, for a women on already-low calories, is misery. If I had started with BFFM, I would have decided my goals were unattainable, and given up.

I fully agree with you. Maybe that is way I don't eat and train the way I use to. Burnt out perhaps. I guess we all need to find out the best routine that works for us and stick with it. No excuses, just do it. I do believe education is key

I don't know how you used to train and eat, and I don't know how you train and eat now so I can't really postulate on a reason.

We know a lot more now than we did then. Sadly, I still see too many people, some on this board, who still advocate a percentage-based diet and who wax poetic about how eating small, frequent meals will "stoke the metabolic furnace".

I'm tired of it.

Originally Posted by Gena Marie

I really got a lot out of "Burn the Fat, Feed the Muscle". I have suggested it to several of my friends that needed a point in the right direction.

Hi Gena, who wrote 'Burn the Fat, Feed the Muscle'?

Then when you diet down into contest or bikini shape, what percentage of Body Fat are you?

Originally Posted by IFBB4evr

Hi Gena, who wrote 'Burn the Fat, Feed the Muscle'?

Then when you diet down into contest or bikini shape, what percentage of Body Fat are you?

It was written my Tom Venuto, I believe in 2003. It's a E-book on this main site that we have been promoting for years. Check it out.
I did not sure this program when I completed. When I did compete, I got my BF close to 7 ~ 8% range.
Burn the Fat, Feed the Muscle

When I read books and articles, I don't take anything word for word. I find and use pieces of info that best works for me. I have never followed any program word for word.

Originally Posted by Gena Marie

Burn the Fat, Feed the Muscle

BFFM is a great starting point for beginners, I highly recommend it.