So it’s been about 7 or 8 years since I last did a focused training & nutrition program and while I’m not that out of shape and have maintained it quite well over the years I felt it was time to get focused and do another 12 Week Body-for-Life program.
If you’re unfamiliar with it definitely check out the 12 week program here. It was created by Bill Phillips the former CEO of the world’s largest sports supplement company called EAS.
The 84 day program is quite intense and combines intense weight training 3 days a week 60 minutes in length with extremely intense cardio training 20 minutes in length using what’s called high intensity interval training. Strength training and cardio training are alternated each day. So for instance Monday, Wednesday and Friday I would do weights and Tuesday, Thursday & Saturday I would do cardio. Then one day a week (Sunday) you get to completely rest.
Besides the intense exercise the program also includes a very healthy nutrition program based around the principles of a training athlete. 6 meals a day will be consumed approximately every 3 hours and will combine a portion of lean protein (about the size of your palm), a carbohydrate (about the size of a clenched fist) and a vegetable (also about the size of a clenched fist). See the authorized food list here. Then on Sunday’s you can eat anything you want. So if you want to go grab pizza or a burger… feel free to. It won’t hurt you at all as long as you don’t overdue it and as long as you get right back on track Monday morning. This “cheat day” as it’s referred to also allows you to maintain sanity and know that once a week you get to eat your favorite foods. This is extremely important for long term success.
Although this program is quite simply laid out I will be the first to tell you that it is not easy at all and unless you’re willing to give up some things in your life you’ll never make it. The reason this program works so well is that it’s the combination of intense training and nutrition for all 84 days. I will also tell you that if you follow it to the “T” you will probably be in the best shape of your life. Not just thin, but in “head turning shape.”
I plan to update this section of my blog each week as I go through this journey and do plan to post pictures and videos to help tell the story.
My name is Bryan Hauer and I was born on January 11, 1976 in St. Paul, MN. Although my friends liked to kid me about it I am no relation as far as I know to the actor Rutger Hauer.
I grew up mostly in Minnesota and Wisconsin as I attended grade school in St. Paul, MN and junior high and high school in Racine, WI. After graduating high school I then went on to attend college in LaCrosse, WI.
Although I was born in Minnesota and lived there and Wisconsin most of my younger years, I've also lived in quite a few other states. 
Hiya,
Awesome site here. I am beginning a BFL trajectory…do you know of any iphone apps for tracking progress? Do you have an suggestions for leveraging the iPhone to help with success. Shopping lists, exercise videos, and of course, tracking would be great. Thanks!
Patrick
Hey Patrick,
Thanks for the compliment! I don’t currently know of any official BFL iPhone Apps, but there are quite a few diet & fitness apps in the App Store. One would think EAS/BFL would put an official one out, but who knows. Here’s a link to the health and fitness section of the iPhone App Store where I’m sure you’ll find something complementary.
My suggestion would be to find a training app that allows you to keep track of what you do each day for weight training or cardio training so that you can increase your intensity each time you’re in the gym. I’d also suggest one for diet so you can keep track everyday of what you ate so that at the end of each week you can look back at how you did to pinpoint any problem spots and make the appropriate changes. One other tip would be to use your built in calendar to remind you of eating times. I use iCal on my Mac which works and syncs with Calendar on my iPhone. I just set an alarm each morning alerting me throughout the day 15 minutes before it’s time for another meal. When you’re eating 6 times/day it’s easy to get busy and forget.
Hmmm, if EAS doesn’t do it soon with an official app maybe that will be my next project.
Good luck!
Bryan
I’m just starting BFL today and appreciate your synopsis of it. I have been using Lose It! on the iphone to track my eating and haven’t yet started the weight training sessions. I am a little unsure about it since I have never done weight training in a serious way before. i’ll keep track of your blog.
Someone was asking about an iphone app for the Body for Life program… I came across one thats set up just for it. Search the app store under 12 week fitness. The lite version is free but it only has the BFL calendar to mark off days. The full version is much better for 99 cents and you can log all of your weight and cardio workouts, even reps, weight, and intensity. Hope this helps someone!
Thank you Rosa, I was hoping someone would make an app like this. I downloaded it and absolutely love it. The developers are really helpful also. I had a problem and I got a response the same day. Excellent Find. Props to you girl