BLF *~* HARD-CORE!

[MonaRae]

Good AM Ladies!

Today is the start day for BFL – Hard Core. This program will allow us to fully concentrate on exercise and diet in 1/3 (4 weeks) of the normal BFL time.

I notice that I get burned out between weeks 6 – 8 and I thought if I could condense the time I would get better result knowing I only have 4 weeks to hit the target.

I found a few recipes I liked from the Abs Diet and will post them in post #2. Its from the Dinner menu and can easily be used for Lunch as well. Breakfast seem pretty easy so I did not type them out as yet but as soon as I do I will post them as well.

My workout will consist of Tabatas my new workout craze. Its 4 minutes of hard core exercises. Don’t let the timing fool you this program hit and hits hard.

I will not create a new thread each week so this thread will serve our purpose for 4 weeks. If you have any recipes and or exercise programs you would like to share please post them here.

My goal is to drop 8 pounds in 4 weeks! My weight as of this AM is 167.2 end of Challenge goal is 159.2!

[MonaRae]

Lunch/Dinner Recipes!



The Official Abs Diet Burger (Powerfoods: 5)

• 1 egg
• 1 lb. ground turkey
• .5 cup oats
• 1/3 cup diced onion
• .5 cup chopped spinach
• 2 tablespoons reduced-fat shredded cheese

Directions
Whisk egg, add all other ingredients and mix well. Form into 4 patties. Place burgers in a nonstick skillet that over medium-high heat. Cook 6 minutes per side or until done.

Nutritional Facts per serving
• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 262.0
• Total Fat: 10.8 g
• Cholesterol: 134.2 mg
• Sodium: 129.5 mg
• Total Carbs: 15.0 g
• Dietary Fiber: 2.3 g
• Protein: 27.9 g


Ciao Down Burger (Powerfoods: 2)

• 1 Egg
• 1 pound ground turkey breast
• 2 crushed cloves garlic
• 1/3 cup drained canned diced tomatoes
• 1 teaspoon dried basil
• 1/4 teaspoon salt
Directions
In a large bowl, whisk egg. Add everything else, mixing it with your hands until well blended. Form into four patties. Place patties in a grill pan or nonstick skillet that's heated over medium-high. Cook 6 minutes per side or to desired level of doneness.

Nutritional Facts per serving
• Servings Per Recipe: 4
• Calories: 151
• Total Fat: 2 g
• Cholesterol: 123.2 mg
• Sodium: 267.1mg
• Total Carbs: 1.5 g
• Dietary Fiber: 0.3 g
• Protein: 29.8 g

Faux Fried Chicken (Powerfoods: 3)
• 1 cup of high-fiber bran flakes
• 1 egg
• hot sauce
• 2 boneless, skinless chicken breasts
Directions
Put cereal in a zip-top bag, seal, and pound the hell out of it. In a large bowl, whisk egg and desired amount of hot sauce together. Dip chicken breasts in egg mixture, then roll in crushed cereal. Bake in an oven preheated to 350°F for 20 minutes.

Nutritional Facts per serving
• Servings Per Recipe: 2
• Calories: 240.6
• Total Fat: 4.4 g
• Cholesterol: 174.4 mg
• Sodium: 249.4 mg
• Total Carbs: 15.8 g
• Dietary Fiber: 2.9 g
• Protein: 32.4 g
The Dijon Lennon (Powerfoods: 3)
• 2 boneless, skinless turkey cutlets
• 1 teaspoon olive oil
• 1/3 cup reduced-fat low-sodium chicken broth
• 1 tablespoon Dijon mustard
• 2 sliced green onions
• Salt and pepper to taste
Directions
Pound turkey cutlets to an even thickness. Heat oil in nonstick skillet over medium heat. Brown each side of turkey cutlets, about 3 minutes each. Add broth, mustard, onions, salt, and pepper, stirring well. Reduce heat to low. Simmer for 10 to12 minutes.

Nutritional Facts per serving
• Servings Per Recipe: 2
• Calories: 93.5
• Total Fat: 2.5 g
• Cholesterol: 22.5 mg
• Sodium: 896.3 mg
• Total Carbs: 2.7 g
• Dietary Fiber: 0.4 g
• Protein: 14.5 g

Chicken a l’Orange (Powerfoods: 4)
• 1 teaspoon olive oil
• 2 boneless, skinless chicken breasts
• 1 tablespoon orange juice concentrate
• 2 tablespoons low-sodium soy sauce
• 1/4 teaspoon powdered ginger
• 1 sliced green onion
• 1 tablespoon sliced almonds
• 1 teaspoon diced cilantro
Directions
Heat oil in a nonstick skillet over medium heat. Add chicken and sear for 3 minutes per side. Add orange juice concentrate, soy sauce, and ginger, stirring to mix. Reduce heat and simmer for 5 to 6 minutes. Before serving, top with green onion, almonds, and cilantro.

Nutritional Facts per serving
• Servings Per Recipe: 2
• Calories: 192.7
• Total Fat: 5.3 g
• Cholesterol: 68.4 mg
• Sodium: 611.7 mg
• Total Carbs: 6.1 g
• Dietary Fiber: 0.8 g
• Protein: 29.1 g
It Takes Stew, Baby (Powerfoods: 5)
• 2 cups roughly torn baby spinach leaves
• 1/2 cup diced red pepper
• 1 crushed garlic clove
• 1 teaspoon olive oil
• 1 can (10.5 ounces) cannellini beans, drained and rinsed
• 1 cup cubed precooked chicken
• 1/2 cup fat-free reduced-sodium chicken broth
• Salt and pepper
Directions
In a nonstick skillet heated over medium-low heat, saute spinach, peppers and garlic in oil 2 minutes, turning frequently. Add beans and chicken. Saute 1 minute more. Add broth. Simmer for 10 minutes. Add salt and pepper to taste.

Nutritional Facts per serving
• Servings Per Recipe: 2
• Calories: 273.2
• Total Fat: 5.4 g
• Cholesterol: 59.5 mg
• Sodium: 1095.2 mg
• Total Carbs: 26 g
• Dietary Fiber: 7.7 g
• Protein: 28.7 g

Mighty Muffins (Powerfoods: 3)
• 1 egg
• 1 pound lean ground beef
• 2 tablespoons balsamic vinegar
• 1/2 cup oats
• 1/4 cup minced onion
• Salt and pepper to taste
Directions
In a large bowl, whisk egg. Add everything else, mixing it with your hand until well blended. Divide mixture evenly into a 6-cup nonstick muffin pan. Preheat the oven to 375°F and bake for 25 minutes.

Nutritional Facts per serving
• Servings Per Recipe: 2
• Calories: 265.3
• Total Fat: 9.2 g
• Cholesterol: 150.5 mg
• Sodium: 500.6 mg
• Total Carbs: 12.2 g
• Dietary Fiber: 1.6 g
• Protein: 34 g

Aztec Casserole (Powerfoods: 3)
• 6 ounces lean ground beef
• 1/3 cup diced onion
• 1 crushed clove garlic
• 1/4 teaspoon cumin
• 1 3/4 cup cooked brown rice
• 3/4 cup salsa
• 1 tablespoon diced cilantro
• 2 tablespoons reduced-fat shredded mexican blend cheese
Directions
Brown beef in a large nonstick skillet preheated over medium heat (about 3 to 4 minutes.) Add onion and garlic and saute 3 to 5 minutes or until soft. Drain fat. Add cumin, rice, salsa, and cilantro, stirring to mix well. Reduce heat to low and simmer for 6 to 8 minutes.Top each serving with a tablespoon of cheese.

Nutritional Facts per serving
• Servings Per Recipe: 2
• Calories: 360.6
• Total Fat: 7 g
• Cholesterol: 50 mg
• Sodium: 678.9 mg
• Total Carbs: 51 g
• Dietary Fiber: 6.6 g
• Protein: 24.8 g
Three Amigos Chili (Powerfoods: 5)
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 pound ground turkey breast
• 1 can diced tomatoes with jalapenos
• 1 can (10.5 ounces) each garbanzos, black beans, and kidney beans, drained
• 1 can (14 ounces) low-sodium chicken broth
• 1/4 teaspoon each salt and cumin
• 1/8 teaspoon cinnamon
• hot sauce to taste
Directions
Heat oil on medium-low. Add onion and saute until soft (about 3 to 5 minutes). Add turkey and brown (about 5 minutes.) Add tomatoes with juice, beans, broth, and spices. Stir and bring to a boil, then reduce heat and simmer 20 minutes.

Recipe Tips
Freeze the leftovers and save $5 by taking them for lunch.

Nutritional Facts per serving
• Servings Per Recipe: 6
• Calories: 261.6
• Total Fat: 4.1 g
• Cholesterol: 30 mg
• Sodium: 849.5 mg
• Total Carbs: 29.7 g
• Dietary Fiber: 7.7 g
• Protein: 28.2 g
Hot-Headed Chicken (Powerfoods: 5)
• 1 teaspoon olive oil
• 1/2 cup diced onion
• 1/3 cup diced red pepper
• 1 egg
• 1 tablespoon reduced-sodium soy sauce
• hot sauce to taste
• 1 3/4 cup cooked brown rice
• 1 1/2 cups diced precooked chicken
Directions
Heat oil in nonstick skillet over medium heat. Add onion and red pepper. Saute for 3 to 5 minutes, until onion softens. Add egg, stirring frequently. Cook for 2 to 4 minutes more until egg scrambles. Add soy sauce, hot sauce, rice, and chicken. Stir and cook about 3 minutes more, until dish is well blended and evenly heated.
Nutritional Facts per serving
• Servings Per Recipe: 2
• Calories: 373.6
• Total Fat: 8.3 g
• Cholesterol: 150.8 mg
• Sodium: 737 mg
• Total Carbs: 47.2 g
• Dietary Fiber: 4.3 g
• Protein: 27.2 g
The You-Can Noodle (Powerfoods: 3)
• 12 frozen turkey meatballs
• 2 cups diced tomatoes with sauce
• 1/2 teaspoon dried basil
• 1 crushed clove garlic
• 4 ounces whole-wheat spaghetti
• 2 tablespoons shredded part-skim mozzarella cheese
Directions
Defrost meatballs according to package directions. Toss with tomatoes, basil, and garlic. Microwave 2 minutes, stirring once. Toss with cooked pasta and top with cheese.

Nutritional Facts per serving
• Servings Per Recipe: 2
• Calories: 508.2
• Total Fat: 4.9 g
• Cholesterol: 94.5 mg
• Sodium: 498.6 mg
• Total Carbs: 55.3 g
• Dietary Fiber: 11.3 g
• Protein: 68.2 g
Jerry’s Rice (Powerfoods: 2)
• 1 packet quick-cooking brown rice
• reduced-fat, low-sodium chicken broth
• 1 cup broccoli florets, cut uniformly to thumb tip-sized pieces
Directions
Follow packaged rice directions, substituting chicken broth for the recommended amount of water and adding broccoli after broth has been brought to a boil.

Nutritional Facts per serving
• Servings Per Recipe: 4
• Calories: 92.2
• Total Fat: 0.8 g
• Cholesterol: 0 mg
• Sodium: 206.7 mg
• Total Carbs: 17.9 g
• Dietary Fiber: 1.5 g
• Protein: 3 g

[divinefavor]

Some of the recipes sound really yummy and fairly easy to make!

[divinefavor]

I am on board! Most of my workouts will consist of the Jillian Michaels 30 day Shred and some form of extra cardio. The last time I weighed myself I was 164.4 pounds. For the Jillian Michaels 30 day shred challenge my goal is to be at 150. I know that may not be healthy as you are told to only lose about 2 pounds per week. I will be happy with an 8lbs. lost as well though. My ultimate goal weight is 135lbs. of which I haven't seen since 2005 Late Spring. :wallbash:

So far today:

Workouts
JM 30 Day Shred - earlier this morning
Walked my youngest son to the bus stop
2 Miles of the WATP 4 Mile Super Challenge

Meals
Breakfast - Hair Cocktail
Mid-morning Snack - 1 Turkey Sausage Pattie, apple, and a cup of green tea (sweetened w/agave nectar)
Lunch - maybe scrambled eggs with spinach and an apple (although I'm not that hungry right now)
Dinner - DH is cooking mexican food (will try to watch my portion sizes)
Drinking at least 80oz. of water

My goal is to reduce the amount of sweets/sugar I eat throughout the week. I know the BFL cause for only sugar/sweets during your cheat day, but I know me, so I have to do things in moderation first.

[MonaRae]

DF we have the same goal weight. The last time I was 135 I was in College some 20 years ago!

I like your format DF! I will follow it as well.

Today's Workout
15 minute Gargage Bootcamp
Tabatas - Fit Yummy Mummy
Tabatas - Squats
Tabatas - Abs
Tabatas - Bikini Butt

Meal Plan
Pre Breakfast - Green Drink
Breakfast - Blueberry, Raspberry, Plain Yogurt & Tbsp Honey
Lunch - Grilled Chiken & Mixed Vegetables & Apple
Snack - Fiber One Bar
Dinner - Spinach Salad (Spinach, Tomato, Sunflowerseeds, Raisins, Low-Fat Dressing)
Snack - 1/2 cup Haagen Daaz Butter Pecan! :lick:

[ltown]

Great MonaRae, I'm in and will be doing the level 1 shred today after work:look:!

[MonaRae]

I just realized I misspelled the title. I hate when that happens! :mad:

[***Victory is Mine]

I'm down. I have 6 weeks until I take my kids to my mother's and go to a conference in ATL. I know I am starting the couch to 5k program and will probably do Chalene Extreme for my weights. I will post my complete plan later. Q

[MonaRae]

Hey VIM! Welcome to the group!

[ltown]

Monday Level 1 Jillian shred and 30 min walk

[brickhouse]

Hi everyone. I just got home from work. I am getting ready to do upper body workout.

Mona thanks for the great recipes. I have ton I can post as well. I love hamburgers but if I can find a way to make turkey burges taste terrific then I will switch.

[lawyer2be371]

Im in..strength training tonight
30 mins of cardio slim in 6 series

[MonaRae]

Welcome Ladies! :wave:

[brickhouse]

I just completed UBWO.
Dumbell Press 3lbs-12 reps, 4lbs-10 reps,5lbs-8 reps,8lbs-6 reps.
Highpoint-Dumbell Press-5lbs-12 reps,Dumbell Flyes-5lbs-12 reps.

Overhead Dumbell Press 1.5 lbs-12 reps,2lbs-10 reps,3lbs-8 reps,4lbs-6 reps
Highpoint Overhead Dumbell press 2lbs-12 reps,Lateral side raises 2lbs-12lbs

Bentover Pullovers 3lbs-12 reps, 4lbs-10 reps,5lbs-8 reps,8lbs-6 reps
Highpoint Bentover Pullovers 5lbs-12 reps,Dumbell Bench Pullovers-5lbs-12 reps.

Lying Triceps Extension 2lbs-12 reps,3lbs-10 reps, 4lbs-8 reps, 5lbs 6 reps
Highpoint Lying Triceps Extension 4lbs-12 reps, Standing Dumbell Ext 4lbs-12 reps.

Seated Dumbell Curls 3lbs-12 reps, 4lbs-10 reps,5lbs-8 reps,8lbs-6 reps

[brickhouse]

My Ubwo was no joke. I was sweating like crazy and muscle were getting fatigue but I pushed on. I just had my protein drink. I have so much energy. I haven't had this much energy in months. I am so proud because I was really tired when I got off from work and did not really want to exercise but I am glad I did. Now you can't tell me nothing. I am on my way to getting my sexy back:grin:. All I can say is look out world because here I come. I need to cook my Tilapia and plan my exercise and menu for tommorrow.

[brickhouse]

Im in..strength training tonight
30 mins of cardio slim in 6 series

Good job. We can do this.

[brickhouse]

I am on board! Most of my workouts will consist of the Jillian Michaels 30 day Shred and some form of extra cardio. The last time I weighed myself I was 164.4 pounds. For the Jillian Michaels 30 day shred challenge my goal is to be at 150. I know that may not be healthy as you are told to only lose about 2 pounds per week. I will be happy with an 8lbs. lost as well though. My ultimate goal weight is 135lbs. of which I haven't seen since 2005 Late Spring. :wallbash:

So far today:

Workouts
JM 30 Day Shred - earlier this morning
Walked my youngest son to the bus stop
2 Miles of the WATP 4 Mile Super Challenge

Meals
Breakfast - Hair Cocktail
Mid-morning Snack - 1 Turkey Sausage Pattie, apple, and a cup of green tea (sweetened w/agave nectar)
Lunch - maybe scrambled eggs with spinach and an apple (although I'm not that hungry right now)
Dinner - DH is cooking mexican food (will try to watch my portion sizes)
Drinking at least 80oz. of water

My goal is to reduce the amount of sweets/sugar I eat throughout the week. I know the BFL cause for only sugar/sweets during your cheat day, but I know me, so I have to do things in moderation first.


I am so proud of you. Good job.

[brickhouse]

I'm down. I have 6 weeks until I take my kids to my mother's and go to a conference in ATL. I know I am starting the couch to 5k program and will probably do Chalene Extreme for my weights. I will post my complete plan later. Q

Welcome Q. I have missed you. I am back on BFL.

[brickhouse]

DF we have the same goal weight. The last time I was 135 I was in College some 20 years ago!

I like your format DF! I will follow it as well.

Today's Workout
15 minute Gargage Bootcamp
Tabatas - Fit Yummy Mummy
Tabatas - Squats
Tabatas - Abs
Tabatas - Bikini Butt

Meal Plan
Pre Breakfast - Green Drink
Breakfast - Blueberry, Raspberry, Plain Yogurt & Tbsp Honey
Lunch - Grilled Chiken & Mixed Vegetables & Apple
Snack - Fiber One Bar
Dinner - Spinach Salad (Spinach, Tomato, Sunflowerseeds, Raisins, Low-Fat Dressing)
Snack - 1/2 cup Haagen Daaz Butter Pecan! :lick:

This looks great. I am so proud. You have been my inspiration. Thanks for starting this thread.

[brickhouse]

Great MonaRae, I'm in and will be doing the level 1 shred today after work:look:!

Good job. I am glad to be joining you all this time.