Testimonials!
All testimonials are real!
Are you still wondering if this program is for you? Well, maybe this will help. Here are almost 800 unedited and uncoached people and what they have to say about this program. Nobody was paid to say any of these things about us. It just works!
Crystal, you are a peach for answering me back! It is pretty cool to know I can talk to you guys direct when I have a question or something. My husband and I really love this program. It is a pain in the a$$ but our a$$e$ are shrinking, so we keep on typing...LOL.
I have learned soooo much about food and I thought I was pretty knowledgeable before, not so. I am seeing amazing results. If you count what I lost when I started dieting two weeks before finding PT and the loss I had in conditioning, I have lost an amazing 30 pounds and 18 inches!
My husband's progress is slower but he hasn't the time (hasn't made the time) for the cardio and resistance training yet. Summer is coming, as teachers we will have more time off...then he will plummet and I will keep plugging along...60-70 to go....May of 2010, here I come!!!!
Thanks for all you guys do and have done to teach us what doctors can't (or won't because it takes less time to hand someone a diet pill and tell them they aren't trying).
- Jen
I actually lost 22 pounds at the end of 2006 following your program. I am grateful. Some 18 months later, I have only gained 2 pounds of it back. I still want to lose more weight, but I understand the program, am grateful for all that you have taught me.
- Robyn
Your program has been a bit of a challenge for me, but I'm excited about the results I've seen so far! This is truly a lifestyle change for me but is definitely the RIGHT answer. I'm excited to see how far one rotation can take me!! I am currently what I weighed in high school and will look better than that when I am done. Who would have thought I would look my best at 40 (almost)?!! Thank you for this PFA program... it is truly changing my life for the better! :o)
- Renee
As I struggled to make it up the stairs at the gym yesterday, two different people came up from behind and asked if I had lost weight! Then another asked while I was working out! I had to be honest, "no, but I'm pretty sure I have gained muscle and lost some fat, and that makes a lot of difference." Aaaah, to hear that sweet phrase...
- Mandi
Fad diet??? Hardly...it's clean eating at its best in my opinion. You have to trust the program for one thing. You have to take the time to read, and understand what its telling you. I have also used the Diet Power software for over 4 years and that is a program which tracks food and exercise for you and rates how you're doing. The best rating that a person can get is 'genius' and I started scoring
'genius' on that program when I started using THIS program. So that is proof that there is nothing unhealthy going on here and no fad bs. Take a look at the pictures....hell, take a look at Ric...he sure doesn't look unhealthy to me...in fact, he's my inspiration to keep going. This is the only program which has broken my diet plateau...no other program...not ediets or even using a dietician was able to find a solution for why I couldn't lose the last 8 pounds. This is also the only program where I showed amazing strength increases in a short amount of time. I attribute it all to this program and the advice I receive here.
- Georgeann
I can't believe how well this program works! I began 3 short weeks ago (Conditioning) and lost 7 lbs! Also lost 3 inches off my waistline! All this without working out because of 2 non related injuries! I am looking forward to Fat Burning and beginning to lift weights again! I have 6 weeks until I can stop wearing my brace and "resting" my wrist and hope to start lifting again then!!! I have recommended this program to many people and even got my husband in on the act! (He lost 11 lbs and his uniform is getting loose, he is excited) That's all!! PFA rocks!!!
- Michelle
I’ve been married to the most wonderful guy for 10 years. Until the last two years we’ve had other priorities than starting to add to our family with children. I’d always been told that I was healthy as a horse, except for the first doctors appointment where I declared my intent to get pregnant. After the usual round of testing, it was determined that I have PCOS (with normal cycles). Flash forward to a few months ago – I’d been noticing rather irregular monthly cycles – the days just kept increasing and I started being rather concerned that it was the onset of menopause (I’m 37). I talked to the doctor about my concerns and my desire to achieve pregnancy. She suggested that I lose 10% of my body fat as that it would likely help. Two months later I found the PFA. I started with a 7 day evaluation, 4 weeks of Conditioning and I’m now in week 9 of Fat Burning. I’ve lost about 10 pounds but more importantly, I’ve lost a lot of fat (I can’t tell how much as I can only see the last 70 days). This morning, after about 3 weeks of suspecting – I have confirmed that I am expecting. I can’t tell you how thrilled my husband and I are. I can’t say that I owe it all to the PFA, because I had to do the work, but I do owe you a huge debt of thanks – one that I am not sure can be repaid.
- Susan
I've been amazed (once again) with this program. Here I am 50 something, eating more calories then I have ever eaten in my life... and I'm losing a lb. a week, which is the most I can lose at this age, on a crash diet! I'm getting comfortable with the menu change now that I am nearing the end of the third week of Fat Burning. My life has been quite busy these 3 weeks, so not much time to change my menu around much, just use the same ones over & over in rotation. But hey, works for me! I'd have to say that the easiest days for me are the low-calorie days... but I'm not complaining!! hehee... that really is the whole point! Not "having" to lose weight at extremely low levels & thus be hungry all the time. Those that are on conditioning... hang in there! Its so worth it! Almost immediately you can "feel" the fat melting off, even if it doesn't show that much on measurements, its coming off in places you don't measure. Anyway, all this hard work really pays off! Even for those of us that don't go crazy with the exercise. Blessings.
- Debby
Ric, this is only the 2nd post I've even written but I've been with the PFA for a few years now. Originally I had thyroid problems, which kept me a bit overweight my whole life. Even after they corrected the problem and removed my thyroid I became more overweight. I found the PFA website and through the use of standard mode my weight went from the high 140 pound range to 125 and I was able to maintain this for a few years. I've been thrilled- then this year I decided to take it to the next level. In May I started my transformation. Today I am in maintainance at 114 ponds- It was tough but 11 pounds was a hugh loss!!! THREE CLOTHES SIZES!! That says more than the actual scale. At 43 I have been approached by people I don't even know asking me how I keep such a great figure! That has never happened to me before. It has been a long process, and the most difficult thing for me was the fact that I didn't lose anything until the 8th or 9th week of fatburning. All of the weight came off slowly, so sheer determination and envisioning myself at my goal helped me to keep going. Mindset was a hugh factor in this, because I really didn't have any support (other than the posts and the website). When you tell people about the PFA they all look at you like you have a third head. Actually my doctor recently asked me to tell him about it again after my ability to lose weight without having a thyroid!! They were surprised by my progress on the standard mode, but this really gave them a shock! Maybe one day I will have the courage to send my success pics, but that before pic is pretty humiliating now. Anyway, thanks Ric and I'll continue to be a PFAer for years more to come!!!
- Jeanette
I started back in May at 231 lbs 33% BF. I'm now 178 at 9% BF. It does work if you stick with the program. I'm now in the Maintenance phase. Good luck and believe. [Ric's note: If you do the math, David started out at 154.75 pounds of lean mass and 76.25 pounds of fat. His after stats reflect 162 pounds of lean mass and 16 pounds of fat. David lost 60 pounds of fat while not only NOT losing an ounce of lean muscle, but actually GAINING 7.25 pounds of muscle in the process. This is what a professional calibur physique transformation program is all about].
- David
Weight is just falling off! I continue to be amazed. I'm still in Conditioning, eating 400 more calories per day than when I started and the weight is coming off. I also lost an inch off my waist. Five years ago I went to see a nutritionist about my stalled weight loss ..she couldn't figure it out and told me to be happy with the weight I was at since my BMI was good. My doctor also told me to be happy with my old weight and that it was a fact or life that women are gonna gain weight as they age. I guess they have been proven wrong. This program is state-of-the-art.
- Georgeann
Hi Ric. I just wanted to take a second to thank you for your kind words, they really mean a lot to me and also helps me to stay focused on my goal. Also I wanted to thank you for this program, it is a God send. After all these years I am finally getting my life back. May you and your wife forever be blessed. Thank you again.
- Sheila
Already noticing a difference in how I look and feel. It must be all the water I'm losing. I was looking at my thighs which had a bit of cellulite starting...well, now they look lots better. I'm so psyched! Not in 4 years of dieting have I been this happy so soon and I'm only in Conditioning. Even my skin looks better. Is it possible to feel so good so quickly? I have tons of energy now... before, I was ready to collapse in the afternoon. Sometimes it was all I could do to lift my arms..I am not exaggerating. I attributed my lack of energy to a possible illness starting..like maybe diabetes or just getting older. Man, what a difference so far. My mood is much improved too... I was crabby and irritable for a long time..I figured it was just hormones. Now I'm not so sure. No more starving..though I am still a little hungry at night. I figured that I would just have to starve for the rest of my life in order to maintain a decent weight.
- Georgeann
Hi Tammy - I have been on PT since April 30,2007 - I started at 199.6 lbs. I lost 9 lbs in Fat Burning and have lost 26 lbs to date and over 31 inches. My initial goal is 140 lbs. I am the lowest weight that I have been in 16 years. To me that is the true testament to this program. I have never been able to get lower than 185 lbs in any other program that I have done - no matter how much I exercised. I would either go into a major plateau for months or simply just start to gain as soon as I hit 185 lbs. This program does work. Most people with a lot of weight to lose - do lose weight in Conditioning. I also have had IBS for the last decade and many times could barely leave my house. My IBS is the best it has been in years being on this program. Hope this helps with your doubts. - Have a super week.
- Debbie
I went through the transformation and had great results. I went from 17% body fat to 11.5% body fat. I have been in maintenance 1 year and am about 12-12.5% body fat. I learned a lot about how to fuel my body and my cravings for junk food have dramatically diminished. This program is great. If I happen to slip again I will be back, but I sincerely doubt that will happen since I feel great when I eat right and am hardly ever ill. I don't have time to check in like I used to since family and work demands have increased. I still take the time though to pack up my food for the next day and exercise. The blogs were very helpful when I was going through it and I received great support and motivation when I wanted to give up. Thanks for a great program.
- Mary
I have less than a month left in FB and I have changed my physique. I have gotten off all my meds [my original goal]. I know at first it is a daunting task to pick clean food, weigh and measure everything you eat but, I can truly say that if you stick with the program it will do exactly what it says. Even though my schedule stayed on track I dreaded answering no on Sunday morning because I knew it would mean more cardio and less calories. But seeing the scale creep down over the next few weeks was worth it. The fitness leagues at first seemed sort of silly to me but having accountability to everyone else is a great motivation. Prior to starting this program I would not weigh over once a year, I did not like to think about my weight. Now I am happy to weigh everyday. I am still amazed that so many people comment how healthy I look and they all want to know how they can do the same. Thanks Ric, starting this program is the best thing I have ever done for my health. [Ric's note: From a starting point of 229, a Type II diabetic on 10 different medications, David as of this post is now 177, 12 pounds away from his goal weight of 165. As he mentioned, his doctor has discontinued all 10 of his medications, his blood sugar is now normal and he has no diabetic symptoms].
- David
Five kids later and my body is starting to look better than it did when I was in my early 20's. I started working out and eating cleaner back in May. I've gone from 157 1bs. to 122 lbs. 25 1/2 inches smaller. I have lost 11% body fat. I was given this website from a Personal Trainer at my Gym and I am currently working on the next chapter in my life. Total Physique Transformation!!! I have never felt better. This program has really opened my eyes and I cannot wait for the next phase.
- Diana
Week 5 Update: Conditioning. Instead of Conditioning I am calling this phase Amazement. I am sooooo amazed that I am now up to 2304 calories per day and not really gaining any weight (I fluctuate within 2 pounds during the week, but no real gain). I can tell that my metabolism is really revving up because I am now full when I eat, but within a couple of hours I am hungry again. I think week 1 of Fat Burning is going to hit me hard with the calorie drops, but I am running smooth for now. One thing that I have noticed that I believe someone mentioned on here before is that my weight is the same, my measurements are currently the same, but I have spots on my body that have gotten really jiggly while other spots have gotten really firm. It's as if my weight is reshifting. I am trying to wait until the end of conditioning to take update pictures, but I am starting to get really curious to see my photoes side by side now.
- LeAnn
Went shopping last night. My clothes just didn't look right anymore...these are the ones I bought just 4 or 5 weeks ago during Conditioning, the size 10s. I didn't have time to try things on and just picked up a few things thinking I'd probably have to take at least 1/2 of them back. You know how different makers seem to be at least one size off. All the pants I picked up were size 8, the tops all medium. Guess what! Nothing is going back to the store and I don't have to lose a little more to fit in them! This is pure testimony. When I started this program I weighed 161. Today I weigh 157. Would you rather work 5 months, get by on very few calories and lose 15 pounds just to have your size 12 fit the way it should, or do this program 2 months, lose 4 pounds, but drop two sizes? Rocket science?
- Melinda
Let me first direct a little praise out to two individuals who in my estimation have changed my life in a very positive direction: Ric Rooney and Randy Featherston. Ric, thank you for a wonderful program. This marvelous tool has helped me lose 40+ pounds in a little over a months time [Ric's Note: Robert started at a weight of 350 pounds]. I have approximately five weeks remaining on my Conditioning phase and the extreme change in my diet alone, plus an evening exercise regimen twice a week, has truly changed my outlook, the way that I feel about myself, plus an added bonus: I was diagnosed a diabetic approximately 2.5 years ago. Since that time, I became accustomed to 4 shots of insulin daily. For the last year and a half, I was taking 25 units of insulin 3 times daily. I simply could not function without it. It was a necessary part of my life. I am deliriously happy to report that the 40+ pounds of weight loss has negated my need for insulin. It began with stretches of 3-4 days with a single shot and has now progressed to well over 10 days without a single unit of insulin. I feel wonderful and I have not had this level of energy in many years. I no longer shake before, nor after meals. I believe that I am nearly free of that daily burden. My glucose levels are within a normal range of 90-120 mg/dl. I monitor my glucose frequently and have not seen these levels in many years!!! Thank you, Ric and Company!!!! Additionally, I owe a serious debt of gratitude to Randy Featherston (RadioRandy), Station Manager of my favorite radio station, KBJS 90.3 out of Jacksonville, Texas. Randy's testimony and touting of the PFA on this station and his interviews with Ric led me to this awesome online slice of heaven. Randy, thanks to you, buddy, my walk with Christ is now a much thinner, enjoyable walk!!! May God continue to bless you Randy and the wonderful folks at KBJS! My goal is to lose another 30-35 lbs over the remaining weeks of my Conditioning and fat burning phases. With the help of this program, lots and willpower and by the loving grace of God, I will!
- Robert
You know one thing I had not thought of is the necessity of having to buy new clothes. I have gone from wearing XL shirts to medium and 36 waist paints to 31. I must also say I get complements everyday from someone, they all say how healthy I look, not like people who go on starvation type diets. I have many people coming to me and asking how they can do what I have done. I tell them all to go and download your e-book to get started. Thanks for creating and maintaining this program. [Ric's note: David was a Type II diabetic taking ten different medications when he started this program. Six months later he's lost 47 pounds, his doctor has discontinued all ten medications and has no Type II symptoms].
- David
I have been on this program for two years. It has done WONDERS for my physique, my confidence, my health, my life. It has given me the knowledge of what my body wants to metabolize for health and what it doesn't like or react to in a healthy manner. This program has done such an awesome job of educating me that I no longer need it's structure to live a healthy life. Thank you ever so much and much thanks to Sheri Lynn Foster who introduced me to this program and helped me through it.
- Renee
Lovin' this Program! This is my third week of fat burning; I'm at my lowest weight in several years, back in size 10 and pushing size 8! My body fat has dropped significantly, and that was my priorty when starting this program. Learning the system has been some work, but well worth every minute. Thanks, Ric, for sharing your passion!
- Melinda
Ric, thank you, thank you! I am psyched. I appreciate all the work you've put into this. So many benefit from it and I count myself among them! I had been working out 3-4 days a week for a couple of years but the progressive success with it seemed to slow way down. I knew I had to tweak things and keep myself going in the positive direction but there was so much contradictory information out there. I was lead to your information while searching for better, more effective ways to workout. I have already read your e-book. Your site and information made so much sense to me. You mentioned the freestyle method for women in one of your online articles.
I did the research on that and I bought the lunge bars...That's what I have been doing for about 10 weeks now...5-6 days a week. It's fantastic. I am seeing muscle development in all the right places :-) So now I'm implementing your PFA tool. I used to be on a verrrrry low calorie diet -- 100% raw food (raw veggies, fruits, nuts and seeds only.) Maybe 800-1000 calories a day. Couldn't gain muscle.You finally explained why! Revelation. On my own, I was slowly adding foods like chicken breast and egg whites....some rice, etc.
So for the past year I've been trying to raise my daily caloric intake...to raise my metabolic rate, but it caused me to gain weight (some muscle from working out & some fat.) Your PFA is the perfect tool....because I was a bit surprised to read that during Conditioning I should get to 2800 calories. Whoa. That's a world away from 800-1000 a day! (apparently starving.) My thought process is, how fortunate to have this very specific guidance so that when I get to the fat burning phase, it will be exciting to unveil the sculpture. :-) I look forward to each assignment. I am dedicated to the plan and my success. Thank you, Thank you for providing astute guidance.
- Elizabeth
Hi Sarah! I'm intrigued by your story and so glad you posted! I'm wrapping up my 2nd (of 5) weeks conditioning. The first month (including analysis) has been very time consuming but once you get yourself acclimated and organized, it's a very workable program that seems counterintuitive to many but makes perfect sense to most people in the program. That's because you will notice positive, if not dramatic, changes in your body and life almost immediately commencing conditioning. The first 4-5 days were the most fun I've had in a long time. Things got a little more challenging towards the end of the first week feeling bloated from all the carbs. One day was excruciatingly painful as my body seemed to respond to the influx of nutrients by rewarding me w/gas. The next day was more comfortable and the energy is unbelievable. You will notice a lot of people on here use language laced w/unusually high percentage of superlatives. I suspect thats in part because we're all high on nutrients! Especially after fast food, you will notice everything comes into sharper focus. I have a history of depression that has been unmistakenly alleviated during this process, which makes me wonder just how much of it had to do w/fast food. Anyway, the best of luck to you; my agnostic soul will pray for you....if only because I hope to see "more" of you on the blogs!
- Tammy
Feeling awesome! I have finally lost 15 pounds. I love what I am eating, some days I admit not to eating my plan, but overall I have made some great changes in my diet and now the weight is coming off. I am finally wearing jeans I have not worn for a year and they are feeling loose right out of the dryer! haha.. I still have 15 pounds to go to my goal weight, but I feel I am on the right track. Grarey (sister) is such a help and just looks so good. Flacadriver (neice) and I are hoping to follow in her footsteps of being strong, tiny and healthy. I admire everyone in this program. I believe this is a great program for getting on the right track for a healthy diet. It sure gives a wake up call when you plug in some food item and think WOW it isn't that good to be so bad for you. haha
- Mary Jo
Man I am so excited about the possibilities of this program. In the first week, before I started changing any thing about how I ate, just by adding water I have lost 10 pounds and yes I realize that it was all fluid build up but hey that's 10 pounds that isn't on my fat tail LOL. And all the advice I am getting from a couple of the people already in this program is so appreciated. I am already feeling much better I guess just knowing I am doing something about my weight problem. I don't think I have ever been excited about a diet but most diets make you all but starve yourself and I am having trouble eating what this one wants me to eat! But this is so great cause I am feeling better also.
- Sheila
No more med's. After 5 1/2 months I have lost 40 pounds and no longer take any medications [Ric's note: David was a Type II diabetic taking ten differerent medications when he started this program]. I still have 25 pounds to go but it now seems so easy. Thanks so much for creating this program; I now feel that I am in control of my body, instead of my body controlling me.
- David
I have been using PFA for about two years and it has been an invaluable tool. I started out at about 180 pounds with a BMI of 29 and a 38 inch waist (WHR >1.0). My doctor had put me on two high blood pressure medications and threatened statins for my high cholesterol which was at 247 (normal is less then 200), triglycerides at 289 (normal is less then 150) and additional medication for my poor blood sugar control with an HbA1c of 6.3 (normal is <6.0). I also had excessive inflammation HsCRP >1.0 (risk ratio for heart attack). After considerable experimentation I have gotten on a health plan more geared to health than weight loss per se which includes exercise, and emphasizes raw organic vegetables and some good fats including Olive Oil, Flax seed oil and even coconut oil. I just went for my lab tests and got the following results:
Initial Weight: 180 pounds. Current: 152 pounds (lost 28 pounds).
Initial Body Mass Index: 29 (nearly obese). Current: 24.7 (normal range).
Initial waist/hip ratio: 1.00 (increased CDV risk at .9). Current: .89 (normal range).
HS CRP: 1.8 mg/l (increased CDV risk: 1). Current: 0.5 mg/l (normal range).
HbA1c: 6.6 (pre-diabetic >6.0). Current: 5.9 (normal range).
Total Cholesterol: 247 mg/dl (increased CDV risk >200 ). Current: 188 mg/dl (normal range).
Triglycerides: 289 mg/dl (increased CDV Risk >150). Current: 112 mg/dl (normal range).
Systolic BP (uncontrolled): 160 (increased CDV risk at 140). Current: 135 (normal range).
Diastolic BP (uncontrolled): 95 (increased CDV risk at 80). Current: 75 (normal range).
This medical miracle was achieved without drugs and I have dropped all my medications, just paying attention to some life style choices that matter. I have used PFA to monitor my critical numbers each day including calories, fat, sugar, sodium and nutrients and it has become a great support to me and even a hobby.
Thank you very much for your expertise. Nobody at the gym believes I am 65. I can now bench press my own weight for the first time in 40 years since I was on the wrestling team at UCLA. To do that I closed a 40 pound gap by losing 20 pounds & increasing my
strength by 20 pounds.
It is a total crime that the only thing the docs know how to do is to prescribe meds to attack sysmptoms but not the cause of the disease.
According to my doc I had 4 problems requiring 4 different medications:
1. Hi BP
2. High Cholesterol/troglycerides
3. Poor blood sugar control
4. Inflammation
Actually there was only one disease, I wasn't healthy. Knowledge of health and some tools like PFA did more for me the last two months than the entire medical profession for ten years. The medical system can't prescribe enough pills for people who make the wrong personal choices.
- Bob
I'm posting a lot but I have exciting news this morning. This is the first time I've dropped 2lbs.!!!!! WHOO HOOO! I actually took my first drop for this week, keeping my two cardios and I lost 2.2 lbs. Yay. I've also dropped 1.5 in. off my hips in the past two weeks. My pants that I just bought are really really baggy. It's kind of absurd. Also, I looked at my Bodyfat % from July and now and I've dropped around 4% points. Again- very exciting. I have auditions monday for the first show of the season (in the theatre dept). It's Agatha Christie's the Mousetrap. Anyway, I'm very excited about that...I'm also excited (can I possibly use that word any more?) about the fact that if I get cast, I will definitely by much smaller by the time the show opens. Anyway, that's all.
- Callie
I teach 4 Turbo Kick classes and 2 Yoga classes a week and I was slowly gaining weight. Found out in the Analysis Phase that I was way under-eating. In my second week of Conditioning and I can't believe how much more energy I have now that I'm eating more. I also lost 1.5 lbs.
- Deanna
I spent over 6 weeks this rotation doing a half-baked attempt. I finally got my discipline back and am back on track with great results. Stick with us.
- Gwen
Hi Lauri. It is really beneficial to do the diet analysis for a whole week so you get a better picture. This program really does work. I have lost 19.6 lbs and am the lowest I have been for 16 years. I have lost over 14.5 inches as well. During diet analysis you can continuue doing the cardio. When you start conditioning you will stop the cardio and do only weight training to build as much muscle as possible to help get your metabolism up. I wish you all the success in the world.
- Debbie
1 pound lost in two days, baby steps to success. I am now beginning to really understand that all those hours of workouts don't count for a bad diet. Before I started the program, I used to snack on imported cheeses with wine and thought 'just a little treat, as I am working so hard', but the diet analysis soon made it clear that my hard work was wasted. I only acheived an F/59% diet score initially. WOW! What a wake up call. Now I achieve an 'A' 6 days a week and am feeling more positive each day, and I have lost 1% BF in Conditioning, and 1 pound in the first two days of fat burning. I feel so blessed to find Physique Transformation. Thank you a million times!!!
- Dianne
Hey Everyone, I have to say I am just addicted to this program. For the first time in my life I am enjoying this way of eating and accounting for it! I am in my 4th week of conditioning and am actually losing weight. My problem is I have a knee injury, just saw the doctor today and will be going in for an MRI & most likely surgery. What can I do once I get into the fat burning stage to make the most of it if I can't do cardio right now! Also if I end up going into surgery around the end of the month, how or what can I do to get firm and toned without hurting myself again. I am so worried my muscle are just going to turn to flab! Thanks for any and all help. PS- Ric thank you soooooo much for setting up this program, it has put me mentally back on track and most likely saved my life!
- Ray
Good Report From Doctor! After losing 30 lbs during 16 weeks of FB I have gone from taking 10 prescription meds a day to only taking 2. After blood test, my doctor called and told me to keep doing just what I was doing because it is working. Before starting the PFA program I was taking two meds for cholesterol and triglycerides, one med for high blood pressure, and four meds for diabetes. My blood sugar was totally out of control. I now just take one med and my readings are perfect. I fully expect to be off all medication by the end of this program.
- David
My darling, I've struggled with anorexia and bulimia most of my life, and have had the weight rollercoaster syndrome attached to it. When I saw this program, my first thought was... "You mean, you can eat to lose weight, come on!" So I tried it, and I'n in my third week of conditioning, I'm eating like I'm on a bulemic binge, and haven't gain a single pound. What up wit dat! So, now I'm trying to get my friends to hop on the program, and they are still wading in their own self pity so I'm on my own, but alas! You people are here with similar experiences in life, and (wow!) it feels good to be able to talk to people about food in a positive light. I've had two surgeries because of my eating disorders, but also was born with a birth defect. I have a twisted stomach, so I'm sure my eating disorders have tied into that pretzel. Now, I also believe that diet can pull you through anything (along with a great exercise program), so, I'd like to be there for you for support. I think we are all here for your support.
- Suzi
Elise, nice to see your blog and to know you are still with us in spirit. Take care of your Dad and I will say prayers for you. Hope you will be able to join us soon.You were such an inspiration to me when I started this program last Oct. and I am now only 2 pounds away from my goal!! (Just in time for my son's wedding) But, this is addicting and I think I will move my goal down another 5 or so pounds. I have lost almost 35 pounds and am down to a size 6/8 pants (from 14) I will post pics soon. Take care of yourself.
- Victoria
I had my 3rd strike, I've been on vacation and taken a break. I lost 24 pounds during my 4 months on the program and now I want to get started again. Where do I start?
- Marti
Louise, I think you are trying to make this too difficult. I think you should forget about all the other stuff and just go gung ho with this program. It sounds to me like you are afraid to trust it. I don't actually cook too much different than I used to except I don't use sauces any more. My family and I eat the same things only I eat WAY MORE than they usually do. Before I signed up -while I was reading the E-Book I added snacks to my day. I didn't change what I ate at all - just added snacks and I lost 4 lbs. I have been doing the program since April 27 and have lost 11 lbs. It does work, and actually this is the culmination of everything I have been reading and studyinig for 20 years. The only difference - it tells you exactly how to do it. Everything else gave theory but was not precise. Give it a try Louise.
- Debbie
Hi Jackie H! I am also a Jackie H. so I thought I should welcome you. This is an amazing program it really works. I am 8 weeks in to it with 4 weeks of Conditioning and 3 weeks of Fat Burning. I have lost 20 pounds, more than 15 inches, reduced my BF by around 15%, I think. Keep blogging, you will receive a lot of help and advice from everyone. They are a great group and have been wonderful to me. I'll be watching for you!
- Jackie
I'm Type II diabetic, and I've done beautifully on the program. At no point, even at the highest level of calories and the highest ratio of carbs to fats/proteins, did I have any trouble at all. I predict you will do very will with this program, and even a ten pound fat loss can help you avoid diabetes.
- Shari
Take the plunge and jump in head first. This program will give you lasting results if you approach it with trust and patience. I was asking the same question (Can I do this program?) 8 months ago and am so glad that I decided to jump in and do it. PFA has changed my life.
- Kathleen
4th week in FB and I just hit the 135's, well 135.8 to be exact but hey I haven't seen that number in 4 1/2 years. Actually I saw it briefly 3 years ago but that only lasted about a day. I do like the feeling that this weight loss is going to last. I have 5.8 lbs to go before I reach goal and only one camping trip in between here and expected goal date.
- Stephanie
I am over the moon with what is taking place with my body. As of this morning I have lost 19 pounds in the 7 weeks I've been in the program. I also passed the milestone of getting below 160#, 159.2. Yeah!!!!!!!! Don't know why I am so successful when I don't get A+ menus and haven't been able to do cardio since my knee surgery. It is so much more than I expected & I love getting into my old clothes again! I want to encourage everyone who is just starting to stick with it & let your body react. I tell everyone about PT every chance I get --it's the answer I've been looking for!! Happy, happy, joy, joy!
- Jackie
My first day I got a 37%. I am in my second week and have gotten an A 3 days in a row now! The first week is very time consuming, my husband said that's all I talked about. He was sick of hearing about it and laughed when I bought a food scale and weighed my meat and potato. But only into my second week of conditioning, I lost 2 inches off my waist! Not really any pounds to speak of, but it is working, and I am eating so much, some days I feel like I am going to puke. My son said I was going to gain weight when he saw the powder that I bought from GNC, but now he wants to use it. Stay motivated, this needs to become a way of life, not just another diet.
- Donna
Someone noticed! I'm so excited - I'm in my 6th week of fatburning and down about 14 lbs. since I started. I have noticed changes, but last night a friend of mine said, "Girl, you've lost a lot of weight, haven't you?" Woo-hoo, was I excited to hear that! Of course, I have a very long way to go, 14 is a long way from 40, but what a boost - definitely gives me encouragement to continue! Just wanted to share!
- Sarah
Welcome Marge, This is a great place to start. I am new as well and this group is so very helpful. I must say my body really likes being fed and watered and is responding well. Read the ebook and make the commitment. We go through this together.
- Dianne
So I finally got a copy of my labs to show a comparison. My Previous lab was done on 8/16/05 and my most recent is 4/13/07. Total Cholesterol went from 249 to 207. Trigs - 123 to 68. LDL(bad chol) 149 to 110. HDL (good chol) 75 to 83 and my ratio from 3.3 to 2.5. My Vit B12 was the only thing that ws not good - went from 470 to 340. I am so amazed at the lab work as I have always kept a high Total Chol and LDL but now they are well within normal range. This is great. Thanks to PT. Maintenance is going well. I have slowed on the exercise and still maintaining at 136. I am happy with where I am at. I will start a new rotation in the fall to decrease more body fat % but will enjoy the summer. I will continue to check back in to see how my friends are doing. Keep up the good work- it is worth it!
- Peggi
Great result from Conditioning phase. Last measured day of Conditioning after 5 1/2 weeks and just wanted to record where I am for me and hopefully to give some confidence to any one out there worried about Conditioning. I started at 28% BF, I measured this morning on the PFA calculator and then checked with Acumeasure Calipers both agree 21% BF. My weight started at 198.6 lbs and has ended at 198.6 lbs, in between it's been up to 200.4 lbs and down to 194.6 lbs. The most important thing for me is that even in Conditioning eating 3161 calories a day I have lost approx 13.9 lbs of BF and gained 13.9 lbs of muscle (I still can't believe this works so well). Another first today, I managed a diet score of 103% almost by accident. I had set 15% BF as my goal I think I need to revise that down to 10%. Now for fat burning.
- David
Here I am in the home stretch of fat burning. As always, the PFA works its magic. I've been on the road a lot and have had some tough challeges with my eating, but I am able to pick-up where I left off during the program and still began this session at 22% body fat and am now at 15%. I'm going to extend fat burning for a few more weeks and shed at least 4-5 more pounds and +/- 2% body fat. I feel and look good at 12% on average. I'm going to buy a new ditital camera over the next few weeks to share some "after photos." My wife is starting fat buning next week! Please send words of encouragement, Ladies. She's excited. She's seen me transform many times since the launch of the PFA program. Keep the faith. You'll reap the benefits at the end.
- Tim
Elise, you are doing great things with this program. I tell myself that if Elise can do it, so can I. I have watched your numbers go down, down, down and you always talk about the woosh of pounds coming off. Now I know what you mean!!! These past few weeks I found my sweet spot. The pounds and inches are just falling off. In fact, I bought a dress for my son's wedding for this July and now I am afraid that it is going to be too big!!! I guess that is a good problem to have. Keep up the good work!! I am right behind you!!
- Victoria
Today, I'm literally "over the hill" -- I'm celebrating my big FOUR-OH (pounds) and I want to thank all of you for your encouragement. Now for the next phase of this project: Losing the next pound. Yes, I take them one pound at a time. In fact, if the truth be known, I'll be dancing over then next five ounces lost -- 'cause I'll be in the 170's!
- Elise
I'm so excited! This is my second week (of 11) of Conditionig and I've already lost seven pounds. I just had a baby and I'm nursing and no matter how I cut my calories I wasn 't dropping anything, but since I have been adding them I'm really seeing results not only on the scale, but in the mirror. YEAH!!!!
- Lori
Hey Everyone, I have to say I am just addicted to this program. For the first time in my life I am enjoying this way of eating and accounting for it! I am in my 4th week of conditioning and am actually losing weight. Ric thank you soooooo much for setting up this program, it has put me mentally back on track and most likely saved my life!
- Shelly
Coming towards the end of week 5 of conditioning and now up to 3000 calories, which takes some planning and eating, up another two hundred next week and then one more week and into FB, Yipee! I have found the journey fairly easy up to now but boy all this food does make you wonder. On the plus side, and a reason you should take the time to record body fat weight and inches, (I didn't do inches to start with and wish I had, also wish I had taken a before photo) is that this programme is about having faith in the process. When your feeling full and bloated you have to stick with it. I liken it to flying on Instruments in cloud. When you are in cloud, after a short while you cant really tell which way is up or down or sideways and in fact you can often feel that the instruments are wrong, any pilots out there will know what I mean, at that point you have to trust what the instruments are telling you even if it feels wrong. Like this programme what you feel is probably not what's happening. In my own case I am feeling pretty uncomfortably full and fat most of the time but when I look at the numbers I am up 2lbs but body fat has dropped from 28% to 23% over the last 5 odd weeks and my belt is in another notch I am amazed and delighted and it's refocused me for these final 2 weeks. Good luck to everyone out there, I can now understand some of the blogs I've seen from people toward the end of their conditioning.
- David
I look forward to hearing your results. The clean eating made a 50 point difference in my cholesterol (178 down to 126). I hope you get even better results!
- Jeanie
The program is not for me...However, I have incorporated the knowledge gained from my participation in the program into my eating plan. The results have been great. Thank you for sharing your knowledge and experience...All the best.
- Brent
By the way, I mentioned to Crystal that I got a great clean bill of health from my naturopath a few weeks ago. He loved how my liver and blood looked and was very interested in getting information about the program. My blood sugar was ideal. I gave him the copy of my menu for that day and on the back I had printed the nutritional info. He advises patients with weight issues and sees this as a real help. I hadn't had a check up in over a year and he could really see the difference.
- Gwen
In my third week of conditioning and am AMAZED that I have not gained any weight. My weight-struggle journey has been exceptionally long, frustrating and so painful that it is hard to write about. It was SOOOO counter-intuitive for me to eat so much food, had I gained I would have been sorely tempted to quit. Right now I am trying to be patient, trust the science and hope for the best. The whole philosophy of this program makes so much sense, I wish I had found it long ago. But then again, when my weight battle began "software" meant a silky dress, and on-line meant you hung it out to dry!
- Marylyn
Thank you very much. This is such a wonderful tool. I completed my second rotation and exceeded my goals thanks to using the PFA. I was so successful this time because I really "got it". I really understand how important the ratios are to acheiving the lean body I now have. I didn't participate, but I would read peoples' posts and got so much encouragement and advice. The support here is tremendous. I send friends and family to this site when they ask me "how I did it." The most important thing I learned over the last year and a half is that healthy, balanced eating and excerising is a lifestyle. Thank you again!!!
- Angela
That's great news on the medical front! [Ric's note: Jeanie was bloging to Doug, a Type II diabetic whose A1c blood tests have been steadily dropping since starting the PFA] One thing I can positively say about the PFA is it really does improve things medically. Blessings for continued success!
- Jeanie
I am in my 10th week of Fat Burning. I am 6’ 2” and when I started my transformation I was 195# with 21% body fat. I am currently 182# and 13% body fat. I will post before and after pics once I find my camera! My original goal was to get down to 10% body fat but my strength is beginning to wane even though I have not lost any lean body mass, and I am swimming in my pants! Everything I lost was fat. I am thinking of ending Fat Burning after this week and begin working on gaining muscle while keeping my body fat % the same. Once I gain some muscle, I will then do another rotation to reduce my body fat even further.
- David
I think it is a miracle that a person can eat carbs and still lose weight. I have never felt better while losing weight. I used to be a low-carber.
- Mary
As I've gone from a tight 22 down to a 12, once I am solidly in a new, smaller size, all the old stuff goes to the local clothing bank. No going back!
- Jeanie
I am using a new database for my work. I am not giving up and this process has served me well. I am 43 pounds lighter and have 11 more to go. Thanks again.
- Jamie
OK, so I bought these pants in the middle of November...when I bought them, they were so tight on me that I had to wear them with stockings underneath so that I wouldn't have VPL (visible panty lines, for the guys). I put them on today and it's like they belong to someone else. I can roll them down at the waist because it's so big. Forget about wearing them with hose - if I wanted to, I could wear them with another pair of pants underneath!!! YO, what a feeling this is! UNBELIEVABLE!!! My husband was shocked. And the funniest thing is, there's not a huge difference on the scale since November - 4 or 5 pounds. But in the real world of pants and mirrors, OMG OMG OMG!!!!!!! And the greatest part is, it all goes hand in hand with feeling so good about ME - like I can do anything I put my mind to! This morning in the gym I did a killer resistance session, with front squats and deadlifts to failure, and then I got on the treadmill and ran and ran and ran, HIIT at the highest speed I've ever hit! I was so pumped up. I'm sorry if I'm going on and on, guys, I am just so psyched about all these changes. It took a little while to happen, but it sure is happening! A LOT of this is due to Wendi's tutelage - so thank you, Wendi! Such a great feeling!!!!! I'm looking forward to shopping for some new pants!
- Sheryl
I took some measurements today- WOW! In under 5 weeks of conditioning I've already lost an inch off my waist and an inch off my hips! My weight is the same- but things are definitely changing in terms of bodyfat. I don't think I have ever had results like this-- EATING SOO MUCH FOOD, lol. I have been very diligent with my workouts- going heavy and high intensity in the gym with weights. So I believe its a great combo thats finally working and my body is all happy inside :) I'll post pics once I get a new camera.
- Piera
My husband doesn't blog, so I thought I would for him...31 days ago, bear with me on this, I did say 31 days...he was at 210 lbs. This morning he weighed in at 185.6...IN CONDITIONING!!!!...so as his calories went up this week and will by another 200 next week it will be interesting to see what he does. Now, he is amazed and I personally like all those little kisses I get when he is thanking me for changing our eating lifestyle. So what ever the challenge is bring it on...we are ready!!!!
- Kathleen
I have to share my joy! The last two weeks when donning a fresh, newly "starched" uniform, I did not have to suck in my gut. The pants were nicely fit, and this morning, well this morning, I was able to bring my belt buckle almost 2 inches 1.78 (yes I measured it) closer to me and not farther from me!!! I am soooo elated!!! I have this week and next to get through with Conditioning and then I am on the way to fat burning and I cannot wait! Have a great day all!!!
- Kathleen
This doesn't feel like any diet I ever have tried- need some advice! I'm really getting the groove of Conditioning. I can't say its entirely a piece of cake- or better a chicken breast, but I am feeling great by eating well and only clean foods. I am eating soo much its incredible I haven't put on 10 pounds. I actually lost those 3 pounds I put on in the second week, which brings me back to my starting weight. But what happens in fat burining when you start cutting calories? Do you feel hungry? How do you mentally adjust to less food? Just wondering. It seems I am getting used to eating what seems like a lot more cals. When I signed up for this program, I truly thought I was going to be in for a very strict, low cal diet. Little did I know, it was more profound and intelligent than that! Ric your a genius by the way ;) But it hasn't felt like a diet at ALL! I DON'T feel hungry, nor do I really crave all the chocolate and sugar I used to. THIS IS defintely amazing! I'm just wondering if in fat burning- those cravings might come back. Any veterans wanna share their experiences, would be very grateful :) thanks.
- Piera
I have been faithfully working out six days a week alternating cardio and weight training since July 2006 with minimal results. After having read your booklet I know that I am not skimping on the work outs and training (I work very hard) so the secret to my lack success most definitley has to be the way I am eating, which, in my opinion, is not that much. My sister has commented to me that maybe I wasn't eating enough but because I don't know how to eat more to get the results I want I was afraid to try for fear of gaining weight - how often have you heard that?! Even though I have had no luck with the scale I have managed to keep myself motivated and have lost a few inches making my clothes feel a bit less restrictive. The one thing that has consistenly eluded me though is my waistline. In six months of excercising and doing endless sits up - you name it- I have not lost anything from the waist! I met a lady early in January. We had both accompanied our husbands to a conference and were working out in the gym one morning. After I left the gym I took my husband back there and as we peered through the window while she was working out I said to him "That is what I want to look like!" She looked great - fabulous defined muscles, fit as a fiddle. The next day I commented to her how awesome she looked and she told me it was all because the help she received from this website! Needless to say that I looked you up immediatley when I got home. I downloaded and read your book and have read the info on your site feverishly. After all the hard work I have done I know that there is a great body waiting for me under this layer of fluff! Thank for your help.
- Melanie
Marcus, My husband and and I are both on the program and WOW! It is really working for us. It is worth every bit of time learning the how to's' of eating well
- Elise
It takes a change on the inside first to commit to do what we're doing. When I got sick and tired of being sick and tired of dieting, I turned back to take another look at this program. It is hard to convince anyone that the diet they are on is "wrong", or that another way is "right". Until they are ready to hear it, you can only give those gentle (or sometimes not so gentle) suggestions. In these few short months of working with PFA, I tell those who express an interest about the program. Some of them come back and ask -- what was that website? Some of them don't. For anyone to want to lose weight is a step in the right direction -- each time we tell them about what we are doing, it plants a seed, adds a bit of sunshine or waters it. People have to know this exists first, chew on it a bit because it's totally unfamiliar to them, and then, when they are ready, they will try it. After initially finding PFA, it took me three years to let go of the reduced calorie "diet" and give this a serious try. Keep loving them and keep hoping your words will have an impact! Be consistent with your own life -- sometimes actions have more impact than words.
- Elise
My mother, sister, brother-in-law and niece all started Jenny Craig last week. I spoke to my sister yesterday and she told me that in the first week on the program she had lost four pounds. On the one hand, I was thrilled for her - she's been battling with her weight almost as long as me! On the other hand, I was so upset. I know, as sure as I'm sitting here typing this blog, that it's mostly water weight, that this program is not going to teach her anything about how she should eat, that eating 1200 calories a day of prepared food that she buys from the Jenny Craig company means only that she's probably eating way too much sodium, sugar, saturated fats and processed crap that is bad for her body, and that on 1200 calories a day her body will soon realize that it's going into starvation mode and then the whole party will be over. I couldn't tell her any of that. I wasn't brave enough. It would have been too sad to burst her bubble. And my mother and brother-in-law and niece are making the same mistake. I have come so far on this program in terms of my education, the way I eat and the way I think that I could NEVER, NEVER, NEVER go back to the "immediate gratification" type of diet. I feel so much better, I know how to make the right choices, my body has changed - have I mentioned lately that I'm routinely wearing my daughter's pants? Yup. She's 17 and I'm 46. Hurray! The scale number hasn't really changed much in the past couple of months although it's definitely going down - slowly but surely. But my body has changed and my feelings about my body have changed right along with it. I wouldn't trade that for a free year's worth of food from Jenny Craig! Now, how do I gently break it to the rest of my family? I've tried before and they just aren't willing to do the work - that's the hard part. If you can buy your precooked, prepackaged, premeasured food, why spend time crunching the numbers, learning the P/C/F ratios, figuring out what works for your body and what doesn't? It's a hard sell. I really have tried. They all think I'm crazy, eating all the time. So I guess they'll never find out that THIS is the program that works, not Jenny Craig. Oh well. I guess only some of us can HANDLE THE TRUTH!!!!
- Sheryl
You have found the right place! I'll spare the details for now but when you sign-up check out my blog..logman. I'll bet I have tried a few diets you haven't and almost certainly a good many of the ones you have. I find its like jumping off of a cliff...the end is the same...you hit bottom. I think you will like PT and the PFA...there is no bottom to hit. You follow the program, you win. You finish the program and you are where you want to be. I am 59, started at around 350/ high body fat (PFA doesn't measure that high!!) Today I am at 315 and starting week 3 of Fat Burning. We'll be watching for you on the PT site.
- Doug
New Pants! Since my pants are literally falling off of me it was time again to hit Old Navy this week on the way home from work. Ladies and Gentlemen, you may not believe it but I am now a women's size 8!!! I kid you not. The fact that I fit into women's jeans at all is astounding. I've been wearing men's relaxed fit jeans for years because they were the only ones that would fit around "the bounty" yet still fit at the waist. Well, I am now the proud owner of a pair of low-slung chino-style size W pants. Previously, I would "fit" into 12/14s but the butt/waist ratio was always an issue and I certainly would never be seen in public in those type of pants. Can I just say that I am looking pretty HOT?? Hahaha... this I share only with those who will understand. I also bought some men's jeans size 31x32. Recall that a month or so ago I rejoiced at fitting into 32s. So, tomorrow I will try to get photos. It's warmed up these last few days in AZ so the bathing suit shots might work. Heck, I'll take pics for ya in my new clothes!! ta ta, Kathleen (smiling big right now)
- Kathleen
I am hypothyroid also. Trying to get my meds balanced has been a three year struggle. I have found that the weight doesn't come off as quickly, but this is the only program that gives me enough control over my eating to make a difference. My weight loss has been slow but in the right direction. I am down over 30 pounds from my starting weight and still plugging along starting another rotation.
- Lora
I just LOVE watching the newbies go thru the same wonderful steps that I had during my introdution to the program. I get all excited and reinvigorated just reading your post. Do you feel in control for the first time in your life? I did... With your attitude you are going to do great. Keep up the good work!
- Kathleen
Lots of small changes add up to big changes. Last night I met some friends for a happy hour gathering. My evening, shoot...my entire WEEK was absolutely made when one gal who has not seen me since I started the program last September was absolutely floored by the changes in my physique. "Where did Kathleen go?" Everyone was quick to point out that I was never "fat" but that they love the new, lean, Kathleen! It was a proud moment.
- Kathleen
I'm keeping my eye on the goal. My previous short term goal was to eat right and exercise for health in order to lose fat and bring my body weight down below 200#. Today I found myself somewhat lost! I stopped and asked, what am I aiming for this time? So I have set another short term goal to eat according to the PFA and exercise in order to allow my body to shed another 20 pounds of fat. Although I know the timing of the loss will be at the rate my body chooses, it’s all about staying motivated and having the goal set – and the results to keep my eyes out for!
1. My goal is my number one priority.
2. My goal is not out of reach.
3. My goal is mine . It was not inspired or chosen by someone else.
4. My goal is motivated by self respect and not self rejection.
5. My goal is something I want not something I "should" do or "must" do.
6. My goal is not driven by the fear of either success or failure.
7. My goal is in alignment with my true self.
8. All of me wants to achieve my goal. No part of me is holding back.
9. I have a plan so that I don’t become bogged down by all the actions I need to take to achieve my goal.
10. I feel enabled, not powerless, to achieve my goal.
- Elise
I'm in day 4 of analysis phase and can't believe how supportive everyone is! Thanks for all the kind posts on my blog. Although I still have major concerns about looking my best by a deadline (sorry folks, can't give you details or even posts pics until after the big date) I've clearly stumbled onto a group of highly motivated people who seem to have the same mindset as me and are there to make the journey that much more rewarding. This is by far the best program I've found and will most likely be signing up for the full program. Have a great day everyone and thanks again!
- Ranell
I finally got an A+!!! Its taken me 2 weeks but I think I am getting the hang of this. Its incredible how much energy I am feeling. Every 3 hours I need a meal, its like my body is running on a clock. This is truly awesome. I've never been so satisfied on any diet or meal plan before! Usually I would get wicked cravings that would blow my whole effort to get to my goals. But it seems that feeding my body good CLEAN food is really what it wants AND my workouts have improved tenfold! I was curling ( bicep and tricep day) 20 pound dumbells in each hand today! I'm not event taking any fancy supplements like creatine or fat burners and I feel my strength increasing. I will just have to keep at this. It is still rather difficult getting all my calories in. I really have to be up early and start my meals at 7am in order to get them all in. But I am praying this will really work out :) thanks again all for your support :)
- Piera
Ric, in response to my blog - my final goal is 130. I will leave the fat percentage to what it falls at this point and definitely wanted to be in a size 6 so I am almost there. About 7 more pounds and Wendi will get me into maintenance. It is a wonderful feeling. I look good and feel great!. Thanks for this wonderful program.
- Peggi
Starvation diets are not the way to go. Over the years I was on many of them and each time I gained the weight back and then some. Over the years the fat just stayed on. I started PFA because I was desperate to lose and feel healthy. With much skepticism I started and low and behold I started losing. Ten pounds were gone by the end of Conditioning and I felt great and my old clothes were fitting. Now in FB for a few weeks and have noticed changes in my shape rather than my weight. Down to another set of old clothes!! Start now and you will be just that much further by March. Good luck!
- Victoria
I was like you a couple of years ago, albeit already in my 40's. I was over 150 pounds and around 25% BF. At 5'8", I spent over 20 weeks in fat burning after an 8 week conditioning cycle. I lost 25 pounds and got to 15% BF. So stick with it girlfriend. It's worthwhile and hard work, but so rewarding. I travel quite a bit but am an internet junky so drop me a line when you need to. Good luck.
- Kristen
I am a type II. I have talked to my Dr. and shown her the plan and the charts. I have lost over 20 lbs and several inches while in Conditioning. I take 5 different oral meds plus insulin (Lantus). I just was able to cut one med in half and can completely take it out as long as fasting glucose is below 100. I feel great. I see progress and I'd never thought I would be stumped by having too much food to eat. On the home page you will see under the testimonials a "more" hyperlink. Go there and do a search for diabetes. You will be amazed at the number of folks on this program who have lowered their intake of meds, and some who have completely rid themselves of the dependency on insulin.
- Doug
I did your program back in 2002 then went through some hardships and had to cancel. I wish I had been able to finish it through. Your program allowed me to drop weight and get into the best shape of my life. I have spent the last two years putting on muscle (24 lbs) and now I need your service to chisel myself back down again. Thanks for a great service.
- Ken
I filled out my chart and it's posted above. The one thing it does not show is my status right after the pneumonia where my lean mass was down to 122 pounds. So, I really am pleased with the results so far because my lean mass is now 131.5 pounds. The first 4 pounds of lean mass came back just because I kept my protein high as I wasn't lifting anything but myself during July - another testament to how well this program works even if you're just doing the food part. Even though my weight is up, my measurements are down.
- Jeanie
First of all Happy Thanksgiving! Your program has been a very good lesson in nutrition. This week I am eating 2247 calories and working my way up to 2773. Though so far I have lost almost 10 pounds, I am finding it difficult to eat that much food, but your delicious supplements are helping.
- Victoria
Last night, I weighed myself and smiled. I KNEW that in the morning the scale would read a pound less than it said I was at bedtime! It was actually a 1.5# drop! All the ducks outside know it too. There's nothing like gleeful "Woohoo" screams going through the crisp southern air at 4:30AM. I finally listened to all of you and CUT my two (brief, but existing) cardios out this week.
- Elise
Just checking in 1/2 way thru my Nov challenge. Currently sitting at 128 (my original goal) and as of last week's measurements, 20.3% fat (just above my goal). Feeling good mentally & physically. I'm enjoying a new workout plan and have done much better at getting my 200 oz of water in each day (the benefits of both being reflected on the scale and in the mirror). This is the last full week to push to lose this stubborn fat as I plan to relax a bit for the holiday, then the final push to 11/29. Then it will be on to maintenance. It’s been slow going, but its going. And I'm almost there. It’s a really nice feeling.
- Beth
Don't want to get my hopes up but... I've lost 1.5 lbs this week!!!!!!!!!!!! Can it be true?! :)
- Suzy
I am totally amazed! I am in week 4 out of 9 of Conditioning and I have dropped 9.4 pounds! I can actually fit into a pair of pants that I have not worn in two years! After analysis, I started at 1400 cal. Now at 2000cal and working my way up to 2700cal. I keep waiting to step on the scale and find that I am ten pounds heavier, but not yet. I keep eating and eating and I am losing and losing. I knew my metabolism was flat after eating 1000-1200 cal a day for years and gaining weight. But this is soooo amazing! I will still have faith if I put on a few pounds by the end of conditioning because I feel GREAT! (You have to understand that I am the biggest skeptic around. I do not believe everything I read or hear. Soooo- this took a lot of faith. So far so good-just have to make it through the Holiday seasons. :-)
- Victoria
I'm enjoying maintenance. After not losing any weight my last week of fat burning, I lost 4 pounds my first week of maintenance. It's fun to have a bit more freedom and test yourself to see if you learned anything in the process. With the program being down Thursday and Friday, I was able to eat out without preplanning and still have an A-. I still have a little way to go to get to my goal of about 22% body fat (currently at 29%) but felt after 36 weeks of fat burning I needed a break and was also feeling I could use a bit more healthy fat in my diet. I will start another rotation by the first of the year to get to my final goal. This program has really exceeded my expectations. I currently weigh about what I weighed when I graduated high school, 149, the lowest in my adult life. I also am wearing the smallest pants size (8) in my adult life also. I originally thought I'd be lucky if I lost 30 pounds and got to 175, then I thought I'd be lucky if I got below 159. I never dreamed I'd ever wear any size lower than a 12.[Ric's note: Peggy has lost 60 pounds so far in a single rotation]
- Peggy
What makes a 59 year old man named Al Carter come to this website and think he can successfully complete a physique transformation program at his age, a process that routinely breaks men twenty and thirty years younger and causes them to quit after just a few weeks? And what on earth would drive this man on when he did the improbable and actually completed a successful rotation, to believe that he could do the impossible and set the record for most pounds lost in a single rotation, then do it? So why did Al produce such outstanding results? The answer is simple: because he could. It was always within him, as it is within you. [Ric's note: Al is the current record holder having lost 65 pounds in a single rotation]
- Ric
Thanks so much for all your help and advice. I SOOOO appreciate it. This time I am a lifer to the program as there is nothing out there that I have found to be as good as yours or one that works. Last rotation when I did it 3 yrs ago I was going to give up faith when in the first month I felt fat and bloated but all I could remember was you saying give the program all your trust and it will work. I did and got down to 17.5% bf and had so much energy and I felt great. I am so glad to be back in here. Thanks.
- Cheryl
It just blows my mind that I could be eating so much and lose weight. It's counter intuitive in every way, which makes it hard to believe. I still don't completely trust this - I fear the scale in the morning, even though I was an 'A' today. I went out to lunch with friends and just had an ice tea. When they gave me the pity look at not being able to eat anything there, I laughed - I told them not to worry - I could eat something there, but that I had 2000 calories of food waiting for me at home that I was choosing to eat instead! This is a wild journey, Ric. I'll keep you posted.
- Linda
I was so bummed that morning. I wracked my brain to think of anything that I could be doing wrong. All I could think of was that I had been eating a lot of canned, refried beans to save time - and realized that their salt content may have been a factor. It didn't seem like some salt could make much of a difference on my small frame but hoping upon hope, I made my own beans to eat on Friday and Saturday - no salt - and kept my sodium below 100% and . . . . HOT DAMN . . . I was 131.5 this morning. Down 2 pounds for the week. Wow.
- Linda
I'm into week 3 of Conditioning and have followed my menus to the letter. I’ve lost 5 lbs and eaten tons of food! I spend a good part of the day trying to perfect the following day’s menus trying for that A+ score which I have yet to achieve. A is my best and have only had a B three times. When I'm not at the computer I feeding my face as i call it or out shopping for groceries. I've never bought so much sweet potato or brown rice in my life. But I'm so proud of myself for following this and doing it with so much enthusiasm. I have week 3 & 4 of Conditioning to complete then fat burning yippee!!! For the first time in my life I really feel like i can achieve something I've dreamt of for so long.
- Bec
What an awesome feeling to get on the scale this morning and have a new low. I love it. For those that doubt this program please hang in there. I was 140 on Monday and weighed in today at 136. My weight is all over the place. Sunday I had too much sodium and sugar, a luscious small piece of pecan pie, and my weight shot right up. I was 137 3 weeks ago. I was then dealing with woman issues a few days after that which caused my weight to fluctuate anywhere between 137.5 and 140 for 2 1/2 weeks. As of Monday I decided to really eat clean and because of that I was rewarded this new low. All I have to say as a woman in premenopause years you just have to be patient, trust the program, and the results will be there.
- Mary
I have reached my 20 pound weight-loss goal, and would prefer to keep at it a while longer since I am continuing to lose. Thanks!
- Judy
Mind Boggling Progress! I am very much in awe of how much FAITH it takes to do this the first time -- especially those women whose scales show a weight gain during conditioning. This type of "eating plan" is absolutely mind boggling to the mainstream diet culture and is largely why I didn’t try it when I first ran across it in 2003 (or was it 2004?). I am very connected to the scale as a measure of progress. I cling to, and anticipate every half pound the scale drops. Whenever the scale shows no downward progress, I get the tape measure/calipers out – and whenever that shows no progress, I get my food diaries out to show myself I’ve been true to my plan, and if THAT doesn’t do it, I read the 10 Secrets e-book. I also check the blogs and profiles and yahoo-group for encouraging comments from those of you who have been successful. This is a real psychological challenge!!! For me, conditioning is eight weeks total and Week 4 starts this Monday. I’ve attached a visual on weight loss because it’s one of the amazing things that are contrary to what I “think” should be happening by caloric standards [Ric’s note: Elise has lost 13 pounds so far during Conditioning]. Those days that spiked upward -- my eyebrows rose right along with those upward spikes. I can only explain the general downward curve as increased metabolism, increased veggies and decreased simple sugars and sodium. The weight loss during conditioning is something I’ve been told not to expect. I'm reading that this is not everyone’s experience. That must be a real mind-twister and you all have my “Hurrah!” for sticking to it.
- Elise
Another month's progress, slow & steady wins the race... Down 6.5 more pounds and 1% body fat in the last month. Plus another 1/2" off hips, 1" off waist, 2" off shoulders, 1" off chest, 1.5" off thigh. To be honest, this has been done mainly thru diet, very little exercise. Something I need to improve, obviously. So last night I got off the wagon (literally) and walked a mile with my son during the Halloween trick or treating hayride out in our semi-rural neighborhood. I can see great progress in that I was ABLE to do that, now that I am down a total of 31 pounds. I am ABLE to get on and off the trailer by myself. I have to remind myself sometimes that THIS is why I am really doing the PT program -- so I can do the fun things in life. It's not really about the number on the scale, that is just a tool to keep track of your progress. My total weight loss so far (4 weeks conditioning plus 12 weeks fat burning) is 31 pounds. My calorie levels haven't changed yet since beginning fat burning 12 weeks ago -- still 2607 to 2007 calories every day -- amazing! Can't wait to see where I am in another month!
- Sandy
Wow! It's only been 4 days since I started Fat Burning and I can already tell I've slimmed up a bit. This is pretty exciting.
- Jason
Wonderful new low! I weighed at the gym again today, the doctor office kind of scale. A firm 158.75#. I had a lower diet score than usual for a Monday because I wanted to eat a portion of the stew my husband made on Sunday. We had friends over Sunday and I had stew, french bread, olive oil to dip the bread, salad and a triple chocolate cookie that I made earlier in the day. I am thrilled that my body is burning up what I eat. My waste system is working more efficient than ever and I feel fabulous. For me, the program is working because I'm in no hurry and I fix meals that have been adapted to have less sodium, sugar and fat.....but I get to eat au gratin potatoes, stew, spaghetti and such. The biggest thing though, I don’t feel like a fat person anymore. I’ve been very overweight and even when I started in Feb., I was 185#. That was 50# less than my all time high ten years earlier. I don’t automatically wear XL anymore. It’s just grand. For any of you who are feeling large, the time factor works in your favor. Part of the whole process is to change your self perception. Ok..off the computer, I have homework to finish!
- Gwen
Since Feb 23, I have lost 25.5# off the scale but 26# of body fat. I am pretty darn happy with that! I can see that I still have a way to go. I'm not quite a close as I thought I'd be at this weight. I may have tipped in at 157.5 today but recorded 158. I think I'll try to head for 150 rather than 155. After that, we'll see.
- Gwen
One of the reasons this program works is that because you're eating plenty of whole foods, your food obsessions just about disappear. I used to NEED chocolate every day but I don't anymore. I personally think that those obsessions happen when your body isn't getting something it needs. It just doesn't know what it needs, so you run to something that you think will help you feel better. However, when you are getting the nutrition you really need that problem disappears.
- Veronica
So far what I like about the program is -
1) it is online,
2) it offers ongoing education about nutrition,
3) it is about developing a healthy metabolism as opposed to losing weight (for me anyway),
4) it is very detailed (lots of data stored and ready to use),
5) it factors exercise into the program (not just about diet or vice-versa),
6) is about what I do/eat, not about prescribing an artificial "diet" or "program",
7) does not shock the system, so my metabolism can get straightened out.
This is a really excellent tool for developing a healthy diet. Thank you so much!
- Barb
Thanks Ric. It's odd but my low calorie days seems just right while the high calorie days seem like too much food...but I am still pretty happy 22 pounds gone and roughly 12% body fat and best of all its becoming an easy way of life! Thanks again!
- Steff
The program is far exceeding my expectations...tightening up all over and in conditioning phase week 3. Thanks again.
- David
Wow, I actually managed to put together a menu that scored a 99.0% (A+). I can't believe how this has provided focus to the nutrition in my diet and what things can help/harm a good day. Potatoes seem to be the super-food of choice!
- Scott
I'm in week 11 of fat-burning and I am pleased to announce that I have lost 15 pounds. I'm pretty much on schedule of where I should be. I have to admit it's been tough at times. I have taken the advice of many and haven't been dropping my calories too fast. I have been on the same calorie schedule of 1524 low-day calories for about 6 weeks. This diet has changed my life. I haven't seen the 130's on the scale in years. Yippee!!!!!!!
- Mary
My weight is down, that is :-) ! Down another 8 pounds and 1.4% fat this month, for a total loss of 24.5 pounds. I'm ending week 8 of fat burning, still no calorie drop. I'm ranging between 2600 and 2000 calories.
- Sandy
I am down around 35.4 pounds since starting FB in January. I am nearing the end of FB and then plan on maintenance, then conditioning and another round of FB. Your site is great! Thanks.
- Greg
I did figure it out, and it's working beautifully! I get to eat some things I love and I'm losing weight and inches and feeling very strong. Thanks for having that option [Ric's note: Standard mode option] available!
- Veronica
Thanks for getting back to me. I have lost a total of 16 pounds so far and I am close to my first goal. Everyone at the gym is impressed with the program. I am even telling my customers about it. I am in the Food distribution business. Thanks for considering my issues important. I look forward to the improvements and changes in the program.
- Diane
Hi Ric. Does this Program work on a 60 year old who was very physically active but could no longer drop the pounds? I was working out 5 days a week and between hikes and the elliptical cross trainer doing 40+ miles a week. I started conditioning in the mid Jan 06; fat burning last week of Feb, finished fat burning in Aug. My goal was to lose 30 pounds to 165, ya well the number was closer to 40 pounds and now I am back into another conditioning phase! Each week in conditioning I look forward to the next week because I know that more calories will be added to my daily goals and I can consume more fat and sugar grams. Fats are no big deal but now I can consume twice the amount of sugar as in fat burning. I have only gained one pound in Conditioning so far. The real benefit came from the clean eating. I had my annual physical today, my lab tests showed major changes in all categories especially in the cholesterol reading. Blood pressure reading was 110 by 70. I can say in my whole life that it was never that low. The Dr. canceled the prescription for my high blood pressure medicine. At first the PFA was a lot of work but with planning and doing it religiously it was well worth the dividends it has paid. Thanks again I am a true PFA devotee, now and will always be (it is too easy to get off tract if you do not monitor yourself)
PS Is there any way I can get A Physique Transformation T Shirt? The remarks that I get from my transformation are amazing.
- Dwight
I really want to thank you for Physique Transformation. It has brought out a part of me that I never knew existed. I'm in the maintenance phase now, and it's the only diet I've ever found that works in the long haul - and in the real world.
- Renee
Hi Ric...just read your latest letter. I've listened to all your pod casts so I hear your voice when I read something from you. Your 'teacher' voice changes when you sit at your computer! You are one passionate man and I can just see your fingers pounding out the letters on your keyboard. I am getting closer each day to my goal. I am happier with my body than I've been in years, and while I might have lost more weight on a conventional reduction plan by now, it could not hold a candle to the BF% reduction I've had and I wouldn't be nearly as strong. I'm not fearing the day I stop dieting...probably because dieting for me refers to being aware of what I eat each day. I've learned that every day cannot be a 'feast' day and that there are also days for feasting. I know how the worldly view of weight loss frustrates you but you do reach those who are willing to listen. I am learning as are many others...you are a good teacher.
- Gwen
I lost a total of 36 pounds with the help of the PFA and Sheri Lynn Foster! Thanks.
- Melissa
Hi Ric. I am currently done with the program and have lost all of my weight and I feel great! I would like to cancel my membership now. Thanks.
- Melissa
I'm so happy with PFA results! Here I am after 17 weeks of concentrated effort to lose fat and drop my weight and I'm totally blown away by how effective PFA really is. I've gone from 250 pounds to 210 during my effort and have learned so much more about what clean eating is that I feel very confident in my ability to continue to drop to my goal body fat and weight over the next few months. What Ric's book predicts is absolutely right on for me, my weight loss has averaged 2 pounds per week for the 10 weeks I've actually been in FB mode. Some weeks I've gone down only about a pound and then the very next week I'll drop 3 pounds. I also believe that once I’ve reached my goals that I’ll continue living and eating this way for the rest of my life. I feel so much better physically that there is really no comparison to how I used to feel. Old habits have been replaced with healthy new ones and for that I am totally grateful to Ric Rooney and his followers. If you are new to this program, take my word, it is all true what Ric tells you.
- Al
Wow, what a ride! I have just completed my 8th week of FB and have dropped by 15.6 lbs. That's an average of almost 2 lbs per week. Overall, I'm down 25.6 lbs since the beginning of this trek with the PT program. I am so excited. I'm wearing sizes I haven't been able to wear in many years. I have lots of energy and am almost never hungry and crave almost nothing. As an example, I went to a party last night with several other couples that my wife and I socialize with called "tapas". We get together once a month on a Friday night, rotating among our homes as hosts. These friends are a fun-loving group of people who all bring a special bottle of wine and some tapas (Spanish for Hors D’Oeurves) to these parties. For the past couple of months I have avoided the monthly dates because I was afraid I couldn't handle the temptation of the wine and snacks (very fattening ones). Anyway, last night my wife convinced me to go this time and I was pleasantly surprised that I was able to go without a feeling of deprivation that I thought I would feel. On top of that, those who haven't seen me recently were amazed at my new appearance. This, of course, is motivating me even more to stick with the program and get down to my goal body fat percentage.
- Allen
Well I dropped a pound again this Thursday I am now down to an all time low since my High School days. Still have a long way to go Re: my fitness level, body fat %, and looks but I am "Gettin' Er Done" so to speak. Just hope the consistent weight loss continues....
- James
When your teenager tells you 3 times, "Wow, mom, you really lost a lot of weight" - that has got to be one of the most GRATIFYING things a mom can hear. Especially from a teenager because (a) they rarely notice much except themselves and (b) you never know whether they'll be kissing you one minute and screaming at you the next... So I am taking this as a HUUUUUUUUUUUGE sign of progress. I am psyched!!!!!!!!!!! Soon I'll have to take some new pics.
- Sheryl
I lost 45lbs, I feel so much better, and I have learned how to manage my diet and eat healthy. This, combined with a daily workout schedule, has taken me to where I wanted to be. Thanks.
- Ian
Thank you for all that you put into this program and your products. Without PT.com I would probably still be an anorexic weakling in denial.
- Kim
I have reached my goal weight and don’t want to keep paying every month...I think this is a wonderful program by the way. When I first started this program I was unhappy and had an eating disorder. This program has helped me gain control again, and I no longer have any kind of eating disorders now. Yay! Thank you so much.
- Megan
My friends all think I am kooky with measuring everything, eating all day, etc. It was worse for me in Conditioning with them! They still don't get it. I am (I think) in week 8 of fat-burning and have only lost 8 pounds (am down 2 complete clothing sizes though). So, when people tell me how much my body has changed, they want to know how much weight I've lost. Get this, how funny are people; When I tell them 8 pounds they tell me the plan must not work. Hahahahaaaa, I haven't worn a size 2 in 5 years!
- Linda
I've used the manual version of PFA over the past 9 months to get lean and mean for bike racing and next month to Climb Mt Logan in the Yukon. I'm in as good shape as I've ever been in at any age (I'm 47) and now my brother and a friend are using the software. What a great program.
- George
The last 3 and half weeks have had its ups and downs but overall I have learned a lot about what "clean eating" is all about. I'm down a little over 10 lbs since the beginning of conditioning and am feeling really good both mentally and physically. The weight training has gotten to the point where I look forward to my session rather than dread it as I did in the beginning. I still miss cardio but feel good knowing I can get with it next week when FB starts. I'm hopeful that I can keep up at least a 2 pound fat loss during FB as predicted by Ric.
- Allen
Hi there, A ten pound fat loss is huge....I have not been very good at tracking numbers, because I decided not to make that my focus but to major on the health side of things. I can tell you that since beginning I have lost more than twenty pounds and have gone from a size fourteen pants to six or eight depending on the cut. I have to take my kids to school but wanted to encourage you that I for one have stuck with the program and have seen awesome results. My metabolism has changed I really enjoy eating so much more food and have learned a ton about nutrition in the process...wishing you every success!
- Hope
Well, I just finished conditioning and ramped up my calories to over 1200 more than when I started the program. Ended conditioning weighing one lb less than when I started, measurements down as well. First week of fat burning and I am already at goal for the week. The time will pass regardless of whether you do this program or not. Why not give it a shot? It's totally against everything we're taught about creating consistent caloric deficits for weight loss, but it absolutely works.
- Wendy
I noticed the same phenomenon. I had been averaging 1600 calories a day for over a decade and I was rarely hungry. In fact, I used to forget to eat. Not so since the 2nd week of conditioning. Now I know if I've missed a meal. It's like my body knows that it's possible to get what it needs and is beginning to demand it.
- Natashara
I listened to your interview with Randy a few minutes ago... I have been on the Conditioning phase for 6 weeks now and starting Monday on Fat Burning - running on faith - I have learned a lot, much of which is the mental transitioning from the typical diet of starving myself to feeding yourself and rebuilding your metabolism. I'm in the process for the year and on :) I have also taken up meditation to calm myself and to keep focused. The last 6 weeks has been a growth and learning period of finding myself. I wanted you to know that the system your have created is working and it may not be the time and moment for everyone. But for me - it is making a world of difference. I am no longer tied to the scale and what outfit to wear to make myself look smaller. I am eating healthier and looking for food which is not processed, looking at labels for lower sodium choices, going to the store to buy more vegetables - just vegetables lol, eating more grilled chicken than I thought possible, working out to the point where it has become a habit and focusing on stretching out the intensity with that now that it is has started to be a habit... Water has now become a beverage of choice and when I did consume a coke a week or so ago - I was hyper for an hour... amazing that the products we consume do show themselves. My complexion is clearer. I have hope :) and I wanted to thank you...
- Kim
DO NOT GIVE UP, this will be worth it! I stayed in Conditioning 6 weeks, I'll probably be in Fat Burning for the rest of my life! I still have 40 lbs. still to go BUT I've lost 35 lbs and 25" so I don't give up even when I REALLY want to. Hang in there.
- Lynn
Amen, Ric. You gotta really want it for this to work for you and you've got to want it at the right time in your life. You've got to be willing to change your mind and your life to make this work at first. It gets easier as time goes on and the learning curve is steep, but oh so worth it. This program makes so much sense - but if you come to it when you are not prepared mentally it's not going to fly regardless if it's PFA Lite or not. This is not for the folks who want to lose 20 pounds in 1 month. This is not for the folks who want to eat all the meat you want and little else. This is not for the faint of heart. But, and it's a big but, if you really want to learn how to take care of your body and really want to learn how to get to the next level of physique transformation, there is just no other place to go that can teach you this in a way that the lay person can understand. This is the place to be and I am grateful that you are not going to water it down. Eventually, if and when enough of us have gone through this process and have spread the word simply by our living the lifestyle, people will stop rolling their eyes and tuning out what we tell them and they will come to us come loaded with questions on how they, too, can transform their bodies and health. And we will send them to you. This is a place that is only for the strong of heart and determination - and it should be that way. Remember - if you want what most people don't have, you must do what most people will not do. That is us - doing what most people will not do to have what most people will not have. I like being in that - and this - group!
- Michelle
Ric, after communicating with you last fall about my physique and whether I should rotate again or just fine tune my physique with training, I have come to the conclusion that training is the right road. I am fit and easily maintain my weight at a healthy body fat percentage thanks to all of the knowledge I have learned from you and your program. I have realized that I have graduated to a level of knowledge and confidence where I don't need to "get stuck" in cycling through rotations every few months. I have been equipped by your program to maintain a healthy food plan and active lifestyle without being tethered to the computer and food scale! Thank you so much for the incredible education you have provided through your service. So, I would like to close my account with PT.com. If I need to revisit your program in the future, I will just sign up again! But, for now, I will not be needing this fantastic tool. I wish you and your business the best in 2006. You have great things happening there and I know you will be even more successful because of the improvements you have made. Blessings to you and your family.
- Shelley
We fear what we don't understand. That's normal. It's a big leap of faith and I truly understand what you're saying. I followed this program to the tee several years ago and went from around 260 to 220 in two rotations. I gained it back cause I tried to do maintenance without understanding enough about what to eat so went back to my old ways. I know you're scared but keep this in mind....if it DIDN'T work, do you think I'd be back now doing another rotation? I'm back because I know it will work. Keep the faith!
- Richie
It's trite but true ~ Rome was not built in a day. If you are measuring your success by what the scale tells you everyday then you are in for a rough time of it. Some women go weeks without losing a pound ~ I was one of those unfortunate ones. Had I given up or skipped a workout or indulged in food that I really wanted, I never would have achieved my goal. You may be right on the verge of success but you'll never know it if your head gets in the way of what your heart really wants. Tomorrow may be the day that the scale drops and if you blow it today...you won't see that. But know this too, it may also be the day that the scale goes up because you're retaining water, still have food in your stomach, cycling, or whatever. The scale just measures your gravitational pull on the earth. It doesn't know how hard you're working, how faithful you are to the program, or your desire for change. It certainly doesn't account for your focused discipline so why would you measure your success based on something that knows so little about you? I know it's a hard mindset to change because we've been brain washed to live and die by that number ~ triggering wild mood swings complete with feelings of frustration, anger and resentment. I'm sure it took you awhile to get where you are today and it will take time to lose the fat and get the body that you came here for. You don't know it now, but the fat that you're losing has a powerful affect on the way you look and on your health. I'm a career dieter and, like you, was upset with my lack of 'progress'. After 8 weeks of conditioning and then another 4-5 weeks of fat burning it was a real test of my mettle to continue on and not get defeated. Take a picture now and compare it to your conditioning photos. You can't see the changes that your body is making because you look at yourself everyday. If you stick with this and honor the commitment you made with yourself that one day you're going to wake up and not care what the scale says. The changes that you're going to see in your physique are going to astound you and then you won't look back. You're being tested right now. Don't give in. If there is anything worth doing for you and your children ~ this is it. We all get frustrated. I was just whining this morning about my plateau and the scale and I know this stuff cold. It's part of the education. We all want it now. It's part of our culture. But fast weight loss is not the answer. Fat loss is the answer and you're doing just fine. Congratulate yourself on the 2# loss and keep at it.
- Kristen
Your post hit a nerve, Sue...especially when you said that it's easy to stick to something when you've seen it work. It's not easy to stick to this ~ personally I struggle everyday and I consider myself a 'vet' as you defined. My first rotation was difficult. I didn't lose a pound for weeks. I wanted to scream, cry, curse, eat a ding dong (ok, lots of 'em) but, in the end, the only thing that kept me going was Me and my deep resolve not to throw out 8 weeks of conditioning and 5 weeks of fat burning work just because I hadn't lost 'weight'. I doubted this stuff everyday so I did research and read the success stories everyday to reaffirm my commitment to finishing. With every passing day, this work was having an impact on my psyche. What was interesting too is that, while the PFA is unique and wonderful software application, the process of transformation is not. Fitness and figure models do the same thing we're doing ~ follow a condition or muscle building phase followed by a stripping or fat burning phase. We just happen to have a very cool app that helps us architect exceptional nutrition everyday to get us to our goal. If you've ever read Tom Venuto's Burn the Fat, Feed the Muscle, the principles are similar. I have the book, love it but couldn't imagine applying these principles without a tool to track what we're eating. So, you're not an island and we're not an island. The key to all of this, and every fit person knows this, is diet. Your body is undergoing substantial changes whether you can see it or not. As I told you several weeks ago, you've earned your chops and now that you’re fat burning reality is starting to reveal itself to you, it's time to own the process and make it deliver results for you. Ditch the auto pilot mentality. This is about you and becoming intimately aware of how your body responds to food, water, exercise, stress, hormones, etc. So, by all means, stay the course when things are humming along and adjust accordingly when they're not. You're not a newbie anymore, Sue. Shift your mental state to vet ~ I think you'll find that will help as well.
- Kristen
To all newbies, I know you’re anxious to lose weight but that's not the process here ~ we're about losing fat and dramatically changing the way your body looks. Embrace your 6, 8, 12 or 14 weeks of conditioning. This is the time to really focus on weight training. I'm envious of those taking longer in conditioning, not shorter. It means they have more time to build muscle which is the furnace you need to burn the fat. So, while that may be counterintuitive and our culture is all about immediate gratification, take the time now to write down your goals, focus on eating the cleanest food you possibly can, drink lots of water (work up to a gallon) and get at least 8 hours of sleep. If you are able to accept this phase for the secret sauce it is ~ you'll have a much better time of it over the course of your conditioning. You are in an envious position ~ brand newbies ~ and can really seize a golden opportunity to get fit and get your head really focused on what your heart wants. Get to training ~ don't be lazy and bypass the gym! Work hard now ~ you won't regret it!
- Kristen
Thank you for the nice remarks to Brits. As regards marketing, word of mouth is powerful and I have told everyone I met how I have lost 18lbs – struggling to eat 5 portions of vegetables, 10 cod steaks, 1.5lbs of chicken, 2+ lbs of potatoes and a saucepan of rice each day! A lot of people have been careful to note the site name.
- Michael
I wanted to write in and tell anyone who might be interested in what I've been thinking regarding this program lately. My all time low since starting to try and lose weight since my last was born 8 years ago was 136 pounds. I reached that before the PFA and then my weight hovered for a long time at 145. Conditioning took that weight to 150. Today after 14 weeks of fat burning I am at 138.5. Have I lost any weight? I definitely have lost fat and gained muscle. Bottom line for me is this. This program is an amazing tool. I love this quote; if the job is too hard you're using the wrong tool. This program is a tool for me to use to assist me in losing weight and maintaining muscle.
- Doris
I have two children also. I found that as I worked this program, my whole family became more aware of food and developed better habits. My son, 6, was very interested and my husband was the best. Every time one of the kids complained about a meal on the table, he would explain that mom was an athlete and that she knows how to feed athletes and that we were a very lucky family because of it. Now my 6 year old reads every food label that he can and tells me how much fat, sugar, protein, carbs, etc. etc. He has taken responsibility for himself and for his whole family in this regard, so much so that I have to stock the fridge with cheese and yogurt for him just to be sure that he is getting enough fat. Because my meals are so low in fat they won't meet his needs, he comes home every day and eats a yogurt or a couple of pieces of cheese on his own to supplement my dinner. I think it is great to get the kids involved and start getting them aware of what is in food and what is good about it and what is bad about it. Whatever you decide, you will be surprised what a difference it makes just by having the family become more aware of their food and more appreciative of healthy meals.
- Tanya
I happened to catch 'America's Obesity Epidemic' on The Learning Channel last night. Outside of being totally grossed out watching docs literally pull the intestines out of a woman, then stuff them back inside her as part of a gastric bypass, what struck me most was the absolute ignorance of the vast majority of people interviewed, about food and diet
- Ric
I was talking to my husband who is serving in Iraq right now and I mentioned to him that there was this man who was also doing the program who was featured on the PFA home page. He said "wouldn't that be weird if it was my boss who I introduced the program to?" Then I mentioned the name and sure enough it was Jackson McRae. So my husband put him on the phone and we talked about the program for a while and I told him he was quite an inspiration for quite a few members. He was quite humbled. He mentioned the computer program is still giving him problems but he's dealing with it. He has also inspired his wife to begin the program when he gets home (about 2 more weeks). It is just ironic that I began the program, inspired my husband, who inspired Jackson McRae, and now look who he's helping. Just had to share my story with my fellow pfa'ers.
- Sue Ellen
Thank you for the support! I've decided to stop worrying about it and just have faith. After all, I've been eating between 1200-1300 calories a day forever and have STILL put on weight like mad, so obviously whatever I was doing wasn't working. Between an under active thyroid and starvation diets, I'm a mess. Time to trust something/someone else who knows what they're doing!
- Urvashi
This program will not work in one month, or two months, or even three months. If you decide to commit to doing the whole program, and not giving up before you even finish, then just the act of fulfilling that promise to yourself will be a great victory, whatever the result to your body. That alone will fill you with such joy.
- Tanya
Boy, I really like that saying, "the only way you will fail is if you quit". I might have to creatively borrow that expression, with permission of course! But you are absolutely right. Anyone who comes to this program with a 30 or 60 day mindset will no doubt be sorely disappointed.
- Ric
I couldn't grasp the important concept of getting high scores in Conditioning until I had to get them. I was lax with cleaning up my diet. I did the minimum to pass the weeks. Then I hit fat burning and it's like wait a minute, this is really, really hard. It took me 3 months to get serious about doing this again. Now I'm serious about it. I want to succeed.
- Kim
I am on my first day of entering my food in PFA and my score is an F...boy do I need this program! I have read a lot, listened to a couple of podcasts and this program just makes perfect sense. A quick fix is not going to solve a lifetime of bad eating. I have been looking for something to teach me how to eat right and guide me through it, I think I've found it and I'm so excited. My husband is going to do the program with me!
- Shawna
Karen, I am a newbie too and I have stress eaten myself up about 40 pounds and hated myself for it. I am on week 3 of Conditioning and I feel my head is clearing now that I am off the addictive sugar and fats and what a difference in my head. Please don't quit if it gets hard for you. You know how much time this takes but take the time. The first week it took me until midnight to get my food right on the computer. It was frustrating! The second week I started preparing the food the night before like Ric suggested. I was tired, but when I wake up in the morning knowing that all I have to do is eat what is in the containers in the refrigerator, it feels wonderful. Now I am getting faster at it. In fact, tonight I had all this done by 10 PM so I will get some sleep. Be willing to do whatever it takes to finish this time. I know I've decided to do this. Listen to the podcasts by Ric, they are very informative and motivating and they will prepare your psyche for this adventure, I also identify with your feelings of isolation and self loathing. These feelings went away with me about the 2nd week because I knew that I was nourishing and honoring the body I have, however overweight it is. Good luck and welcome.
- Cher
I am in the first week of conditioning, trying to get the nutrients right. I never realized how much sodium I consume!
- Yvonne
Thank you support team! I am on my 1st week of conditioning. Learning lots! You guys helped me figure out how to put in my recipes earlier this week and that helps SO much! Can't thank you enough!
- Anita
I have fibromyalgia which prevents me from any kind of strenuous exercise. I have been successful using the program in standard mode. I originally went through conditioning and fat burning and lost about 15 lbs. Under medical advice, to help my fibro, I switched to standard mode to be able to increase my dietary fat percentage but still track my diet. I exercise when I am able (between flare-ups) but lifting weights is just too much for me. I've lost weight very slowly but I'm still working on it. So you can be successful using the PFA, just might not be as buff as you would want. I'm 63 so I don't worry quite so much about what I look like, just want to feel good.
- Linda
I was diagnosed with hypothyroidism before beginning the PT. I was always cold, hair falling out....etc. I was eating between 800-1000 calories per day and doing cardio twice a day and still gaining weight. After beginning the PT program, I quit my thyroid meds and I have to say, I have not had those problems since. So, what Renee may say could be true...her situation is irreversible...but low thyroid function that is caused by starvation may be reversible. I feel better than ever. I had a spectacular first rotation.
- Beka
If you can just make the decision to do this for 30 days, I'll bet you'll be hooked. If not, you still will have learned more about healthy eating in a short time then you would have ever learned through another diet. I've always had problems following through with things and I made it through 9 weeks of conditioning, and am in my first week of fat burning :-). What have you got to lose but some bad habits? All the tools you need are on this site. Go for it, and good luck!
- Jan
Have been using the system successfully for two years and think it's great - it worked for me and I learned what I needed to learn. It's time for me to move on...
- Jan
I've had some serious hormone issues since I'm post menopausal. I have been on bio identical hormone replacement therapy now for a couple months. The first thing my doctor told me as well as what I'm reading online is...
- Renee
Lora, you're funny! I'm glad you liked the interview! Just think...everyone here will be able to hear it when Ric puts it on this website! It was neat to talk to Francine, just a normal woman, who has already had an amazing transformation in her "silhouette", as she calls it, before she is even finished with her first fat- burning rotation! She has gone from a size 14 pant to a size 6 in less than 12 weeks!
- Randy
I am amazed that my weight is down a little to boot. I know that weight is not the issue in conditioning and I am ready to gain weight later, but just the idea that my body is responding and absorbing the calories is exciting. I am doing some free weights...teaching myself from a book about fitness after 50. It feels very good to exercise. It's been a long time. It is getting easier to get the 'A's and to plan food. I'm getting into a routine which is unusual for me. I do not like routines generally, but the structure feels right. I went to a few New Year's parties and ate small portions of my old foods but didn't overdo it like I did all during the holidays last year. My body seems to have learned just in this short time how to burn it off. Then the next day, I got right back into planning A days again. Before, I would beat myself up and give up. It is such a relief to have a positive feeling towards my body even with the shape it is in now. Before starting this program I was in panic about gaining weight and felt awful about myself and my eating. I would wake up each morning feeling discouraged and say, "I HAVE to do something about my body today" But, then I wouldn't..on and on this scenario would go. That is a miserable way to exist. Now I have a plan every day and am following it to the best of my ability. This is a much happier way to live.
- Cher
Well, fellow PFA'ers, after being gone for two years, it's time to get back to work. I come back only because I know this program will work. It worked before and it'll work again. But this time I'll do better than I did before because I know a lot more going into it this time. So why didn't I keep the weight and inches off that I lost before? Good question....unfortunately, when I had to quit before I didn't have enough food knowledge under my belt and went back to my old eating habits during the two years I was gone. I know that getting busy in your life isn't a good excuse, but it's the only one I have. But now everything has settled down to only a slight bit of chaos and it's time to get back to work. You see, getting my body back to where I want it isn't the hard part because the PT process will give me a plan. Learning how to keep it that way by eating right and not blowing my results is the hard part in my mind. It's where I failed before but it won't be where I fail again.
- Richie
Physique Transformation has changed my life. I am so grateful, thank you. It has been a very steep learning curve for me. But I am learning and that is awesome. Progress is slow at times but that is ok with me, I am totally sold on the concept even though I know that I still have so much to learn and fine tune both in the areas of nutrition and exercise. I entered the program with health as a top priority and improving my looks as a secondary motivation. The health improvement has been spectacular. My total cholesterol is 147 down from 199. More importantly, I have struggled with colon problems for about nine years. I will spare you the details but I have experienced a massive improvement since I have been on the program. My husband and I have been praying for solutions, PT has given me the tools to take control. As for my looks I see improvement week by week. I have never been one to go on fad diets but have always had to watch my weight. As I have aged I felt that I was eating less and less and gaining weight anyway. PT has explained that dynamic to me.
- Francine
Part of this program is learning how to let go of old fears and habits. Taking your weight every day is an important part of your learning process in understanding the natural ebbs and flows of your body. You can't be afraid of it. Weight is only a number, nothing more, nothing less. Experienced PFA'ers will tell you that once they learned how to let go of their emotional reactions to losing or gaining weight, the process became easier physically and more importantly, emotionally. Don't focus on weight loss as much as fat loss. That's what we're after in this program, that's what ultimately changes your shape. Just read the blogs and the PFA support broad and you'll see you're no different from most of the people doing this program. Just trust the process and you'll be OK.
- Ric
How is this possible? Down two pounds in the first week of conditioning and it's NOT water weight because I've been drinking like a mad woman. This is what freaks me out...I've measured THREE times now, and I'm showing 2 inches off my waist and 1 off my hips!! This has NEVER happened to me before. Never. Weight watchers: put ON 4 lbs my first week. Atkins: threw up after my first week regularly because I am not a meat fan. Body Rx whose principles I believe to be sound: just couldn't eat 220 grams of protein my first weeks. Calorie reduction: forget it, up several lbs. Six months with three times a week at the gym with a trainer: lost one pound and no inches. The TRAINER started to get depressed :-) Twelve months with trainer and eating more: Lost weight and inches, and lots of money to trainer. Okay, Urvashi you may put these two pounds back on over the next few weeks of conditioning, but remember that did this indeed happen. Which means it can happen again. Just remember that. Goals for today: Increase water intake, sign up at gym, and set alarm to eat every 4 hours rather than just in the afternoon/evening like I'm doing. And get an A of course :-) Okay let's see...eating more, feeling better and have more energy, losing weight...hmmm...I could get used to this :-D
- Urvashi
Thanks Ric and BTW...love the program...awesome results! On second rotation and turning heads at 41! Thanks for all of your hard work and your dedication to helping others get the results they’ve dreamed of all of their lives! I’m one of those that's in the gym at 5 am everyday and counting every calorie that enters my body...I’ve tried every program out there and this is the first time I’ve ever seen these kind of results! Cool! : )
- Cheryl
I was wondering if you got a chance to read the e-book - secrets of a professional dieter, or listen to the most recent podcast? These two things really opened my eyes and gave me confidence in the program before I started. It was really hard for me to do this program because I spent so much time doing Adkins that I had to do the opposite, to embrace the carbs. But after reading the e-book and listening to the podcast I decided to give it a try. Anyway hang in there and give it a chance.
- Tom
I took my measurements yesterday because my clothes were feeling slightly looser and my body fat was down to 13.5%. That is close to a 1% loss in two weeks and I didn't think that was right so I had my trainer take it today using the calipers. She verified it at 13.4%. The funny thing is that my weight has been the same for the last two weeks. I mean exactly the same; it doesn't even fluctuate on my high calorie days. My body fat is lower than when I started and I am still 2.5 lbs heavier than I was preconditioning and still averaging 1929 calories/day. I really couldn't be more pleased. Although I still crave for that number on the scale.
- LaToya
At the end of August, I will be celebrating one year of living a healthier lifestyle and having a more fit physique. While I never did finish another rotation and get totally shredded (yet!), I can't say that I have failed. It's a year since ending my first rotation and I'm maintaining my weight, looking younger than my years and maybe even managing to turn a few heads in the process. So I've thought back over the last year and evaluated where I wanted to go and why I didn't get there and all I can say is this ~ there is no bad news. I've never, EVER, been able to maintain a physique that I was proud of. I've always followed a pattern of lose a few or lose a lot, there was always more than a few gained back. I'm happy to say that my crazy fad diet days are over and my tiny clothes still fit. There may be many of you who are thinking real short term right now and I understand that mindset. For me, I had been some form of fat or unfit for the majority of my life and wanted it 'fixed' yesterday. My first rotation was a humiliating lesson in patience. I didn't lose fast ~ in fact it was nonexistent in the first five or six weeks. But I stuck with it until I finally ran out of gas at 23 weeks into fat burning. Now, all I can say is that I'm living a different lifestyle. I eat pretty normally ~ well, normal for a fit person but very differently from how I used to eat. My friends still remind me how absurdly clean it is and how peculiar I am and that I should just stop already. I guess for the majority of the population it seems undoable to eat this way, but for me anything else wouldn't suit me. I eat 5-6 times per day and try to lift at least 3 times per week. Some weeks I throw some cardio in there just to keep it interesting, but that's not been my focus. On the contrary, the weight lifting has done its job. Some weeks are better than others and some days too. But that's just life. Like you, I have an insanely busy schedule and have extreme demands on my time. The only thing that works is making time and putting me first. That has made a huge difference and has been a significant stress reliever for me too. I never thought I would be one of ‘those’ people who enjoyed lifting. But, I can honestly say that it helps get me centered and takes me away from the things that, in the scheme of life, just aren't that important. I always knew this body, this attitude, this life was what I wanted, but I was sorely lacking the tools and the knowledge to execute. So as I sign off, know that your goals are well within your grasp too. It takes hard work and discipline. Trust yourself and trust the program. Just keep doing the work day-in and day-out, don't sweat the small stuff and do your very best. The rewards far exceed the physical. As for me, I'll keep doing my thing and hope to be back in a few+ weeks sporting some abs :-)
- Kristen
I am now in week 6 of Fat Burning having had almost 5 weeks in Conditioning. I have lost 17 pounds from the start – 18 pounds from my highest point in conditioning. Last weekend I went down my first drop in calories and that was not because I had stopped losing weight but because I wanted to eat less for other reasons. In fact I felt as if I could have gone on for a long time losing weight at the very first level of calories they gave me in fat-burning! Moreover my weight loss has been despite some occasional pretty serious slip-ups with the food I am eating, causing me to mark time or even go up a few pounds in weight. However I just got back ‘on course’ again and I started losing weight again. I have some thoughts about the system: First I believe, like you, that the education about foods is the most valuable thing it gives you. Moreover, I have come to accept that many features I was not sure about are in fact useful. I do remain skeptical as to whether fat has to be as low as 10% in Fat Burning or whether it could be higher. Low fat levels I believe can lead to depression and lethargy and I accordingly allow myself to slip over the fat limit by occasionally eating a steak - without lasting ill effect on the diet it seems but with great effect on my energy and mood. Related to this, I do not believe cholesterol in food we eat is a concern as I believe all the evidence is that our body just compensates in what it makes. I therefore ignore the cholesterol reading in the program. But I do think the other main readings are important, including sugar and sodium levels. These minor point aside, one thing I can say is that I have certainly lost weight – consistently when sticking to the program - less so when I have slipped in what I should eat! I doubt I would have lost so much any other way - or indeed have such prospect as I now feel I have of having permanently changed what I eat.
- Michael
Julie, I'm 5'8" also and was 152.5 - 25.4% BF when I finished 8 weeks of conditioning. I've been maintaining at 3.5 pounds above my fat burning weight for months now. I've managed more than a few cheat meals and cheat cocktails along the way and don't feel deprived in the least. At the end of August, I will achieve the one year maintenance milestone. I'm holding in the 130 range. I rarely do any cardio and just lift at least 3 times per week --- sometimes less due to my schedule and am still a size 4. I don't use the PFA food entry everyday, but the education is not something that I will ever forget. I remain faithful to the PFA 'religion' though and follow the PFA guidelines everyday. There's absolutely no reason not to have the physique you want and to be able to maintain it for your entire life. Even better, how about the ability to improve on it, just because you can! Good luck on your first day of Conditioning.
- Kristen
You and I sound like twins. At 24% body fat I was even heavier than you are but other than that your story and numbers are almost exactly mine. 15% is where I would like to get AND try to maintain. The most important thing for me with this program is the maintenance aspect. I know how to lose it but I need to know how to maintain it.
- Tanya
I tried to lose the same ten pounds for two years following Body For Life. Before BFL I was in a 16 and went down to a 6 but I just couldn't stay there. I would get below 150 and just couldn¹t stay there. I would always end up in a size 10 and feeling like my body was just OK but would be great if I could only lose those last ten pounds for good. After one rotation, I FINALLY dropped below 150 and stayed there going all the way down to 143 and 16% body fat. I’ve spent five weeks in Conditioning and the last three weeks at 3000 calories; building muscle, healing my body and feeling great. I touched 150 on the scale two weeks ago (after a hedonistic weekend of beer, food, music and so on) and then immediately dropped back down after a few days of eating cleanly. In my last week of Conditioning, I'm still several pounds below 150 (today 147). My body fat has not crossed over 18% and I am about to go into another round of Fat Burning on Monday. I can shop anywhere I want. Those ten pounds represented two whole sizes. All those little tops and cute jeans. I¹m buying those. Every day someone asks me what I'm doing to look so good. Every day someone asks me where I work out. All I lost was ten pounds! I have a husband, one daughter preparing for college and a six year old son and I own my own mortgage company with seven employees. And I have a social life...I dance twice a week. I see bands with my friends and I have company over once a month. On final note...I spend more time on this darn board then I do planning my meals anymore and I actually have learned to love cooking. OK, I know, I know, now I'm just bragging...I just got a little excited and started to preach. Forgive me. I hope you choose to do this because I believe it is the absolutely best way to manage your diet, your health and your weight. You have to decide for yourself.
- Tanya
It isn't about losing ten pounds (it’s twenty for me and I am half way there) but rather changing the whole way you approach eating, being healthy and getting fit. The education and knowledge you gain from MAKING THIS WORK, in terms of planning your meals to understanding what the hell you are consuming makes so much of an impact, the weight loss does become the door prize. I have lost 4%+ body fat, ten pounds now and dropped an inch, almost two in my waist and am in the 7th week of Fat burning. I think I have found the sweet spot now actually as I am able to curb the occasional fat craving. I enjoy my free days with some bad comfort food and my body burns right through it by Tuesday. The biggest difference though is that my wife and I have completely changed the way we approach food and working out and it has just become a new way of life for us and our children. The long term benefits of that alone will far outweigh the weight loss. Stop lurking and start the program. You’ll never reach your goal if you never start.
- Erik
Oh ya! The education I'm getting...WOW!!!
- Barb
I'm in my 3rd week of Conditioning and have gotten the same benefit of no more heartburn or reflux. Although I'm feeling bloated this week, I have lost 5 pounds, going up and down 2 pounds. I should be over 3000 calories this Monday. Time to eat again!
- Kel
I am a 5'9" woman who has been amazed at how dramatically I was under eating! I am on Week 3 of Conditioning and have been eating like I am going to the chair! It is really hard to eat 3000 CLEAN calories. I have lost just shy of 4 pounds - I haven't lost 4 pounds in a month of starving and intense exercise. This is going to sound stupid but the first week I was shocked by the planning and work and felt very overwhelmed. I chose foods to eat that I didn't like very much - I don't know why - because they made my calories (although I failed the first week miserably). Then it hit me - why don't you enjoy eating this much of the clean food that you love (i.e. whole wheat pasta/beans/fat free ricotta with 1T olive oil and 1 T Parm cheese vs. plain oatmeal.) I now embrace this whole heartedly because in fat burning it will all change again! I guess the message is - eat what you like in the right quantities (and no that does not include Burger King). Be well and happy Friday!
- Kel
Just when I started conditioning, a friend of mine called me and told me he was going to be in my hometown and he mentioned that he had lost a lot of weight and felt really good. I got very jealous and started thinking that maybe I was on the wrong track and I should do what he did to lose weight......low calories, low fat, low carbs...Well, that thought lasted until I saw him face to face. Sure he had lost weight, sure he looked thinner but as soon as I gave him a hug, I knew I wasn't going down that road. He was soft and weak and he looked older than I remembered and it had only been 3 months since I had seen him last. Even though he looked thin, there was nothing about him to admire at all. In fact, he looked a hell lot better 25 pounds before because he had more muscle on his body. I'm glad I got to see first hand what the difference between fat loss and weight loss really is. Every day especially those days when my weight creeps up a bit, I am tempted to quit again and go down the wrong road, the one that 95% of all dieters have gone over and over again but, the image of my friend keeps me going down the PFA road even though it's a slow and sometimes tedious process.
- Anthony
This is my third trial with PFA. The first time, I did it all wrong. I messed up during analysis by eating the way I thought PFA wanted me to eat and so I started conditioning with way too many calories than I was actually eating. Granted, I gained a lot of weight during conditioning and on the first week of fat burning, I fell apart. And then I did the unthinkable, I started starving myself again.......the LA Weightloss way. I am embarrassed to admit that, but it's true. A month into LA weightloss, I was going out of my mind and inevitably, I quit. 6 months later, I attempted PFA again but 3 weeks into conditioning, I quit again and became very, very depressed. For the first time in my 37 years of life, I went to see a therapist. Anyway...
- Anthony
I'm nostalgic for my clueless days, actually. At least back then, my only reservation about having a Twinkie was that one may not be enough. I never thought about the sugar, fat, sodium or chemicals and when to time that blessed golden sponge for maximum nutritional impact or how much it would throw off my ratios. Didn't know ratios existed back then. Ignorance is/was bliss.
- Kristen
Hey everyone! I wanted to put some progress on the board. I have completed 4 weeks of Conditioning and 6 weeks of Fat Burning and just wanted to give a realistic view for a female @ 37 with 3 little ones who has 50+ pounds to lose. I have stuck to the program from the beginning and done everything as outlined. I have lost 19 pounds, 7.6% body fat, 14.5 inches and went from a tight size 18 to a loose size 16. I have so much more to go but I am on the journey which is a continuation from BFL pre baby #3. I am proud but also have the feeling like everyone else sometimes that it needs to go quicker. My trick from BFL; pictures which don’t lie and a piece of clothing one size too small. I hate the scale because I can fluctuate 5-6 lbs in a day and I really have to be vigilant on my water intake to keep that in check for my morning weigh in. Well, have a great weekend from rainy Florida!
- Debi
I'm in my 5th week of conditioning and have started feeling really hungry...which is amazing since I've gone from eating an average of 1000 calories a day to now 2000. Is it normal, or is it the increase in carbs making me feel hungry? I'm coming from a no/low carb lifestyle, and was programmed to think that too many carbs increased the hunger pangs. Other than that, I've lost 4 pounds, with a fluctuation up or down of a pound. Have more energy than ever!
- Toni
This program is not about immediate gratification but instead gives us the tools to heal and build a healthier and more beautiful body!
- Lisa
I am grateful for the changes! I really don't care much about the scale weight although I know I still have work to do to get to where I want to be. I am still shaking my head that I could look this good at 154 pounds, five foot four and half inch! Hopefully I don't sound full of myself! Last year I got married and tried to lose weight before the wedding. I managed to lose 4 pounds in 3 months and was in tears. I couldn't look the way I wanted to. I was doing a modified version of Atkins and not only could I not lose the weight for the first time in my life, I also had no energy for lifting, none! You've got to fuel the body to give it the energy to metabolize fat and build muscle. Otherwise you may lose the weight but most of it will not be coming from your fat stores. I think over time I have just become fatter and fatter even though I had restricted calories and been working out. So for me this program taught me how to eat to fuel and heal and I know that I am in the process of doing what will be a continual and gradual process.
- Lisa
I'd suggest that you take a few pictures of your 'now' and compare those to your 'before.' I know where you're coming from as I was in the exact same position ~ totally miserable because after 5 weeks I saw no change in the scale or measurements and was like "How could this be, why me, I'm working so hard, I'm doing everything right, I'm sick of this, etc." But the pictures revealed something altogether different. Changes were evident. I also continued to research every day and found a fantastic site that explained a lot of what I was experiencing. For example, did you know that for most people it takes a minimum of 4 weeks to see a change on the scale or measurements ~ especially if you have little to lose or your metabolism is completely destroyed. Your body is working so hard right now to shed the fat around your organs. There are tremendous health benefits to this but of course it does nothing to satisfy our vanity. Hang in there. Continue to work the program and don't let it work you. Find other ways to measure success ~ you'll find peace within yourself the quicker you're able to stop equating success with scale weight. Each best choice we make gets us that much closer to our goal. Sometimes time seems to stand still on this program ~ trust me it's not. If you're like me, when you're finished with your rotation, you'll think back to week 5 and remember it as a turning point for you ~ a time when you let nothing get you down, recommitted to the basics and outright owned the process.
- Kristen
My name is Crystal and I am happy to say that I am getting married to Ric in just a few short weeks. He is out here in Utah visiting with me and I happened to be sitting over his shoulder and read your post. I am having complete Deja Vous reading this. This was me and my state of mind at your week of fat burning...the only difference is the name at the bottom of the post. Let me just say this....When I got to this point (and I had Ric available to me 24/7) to my shock and awe, Ric told me to "Just Quit!" My jaw hit the floor and I was speechless. I guess after weeks and weeks of waiting for that drop either he just did not want me going through this everyday or to be quite frank....my whining everyday was enough to drive him up the wall. But...a neat thing happened when he said that. I looked at him and said that I have came too far to give up (I was in week 8 of fat burning with NO LOSS) and I was just going to forget about it and keep going. I quit thinking and I just decided to be at peace about it and my only thought was to just FINISH, just finish, just finish. GUESS WHAT!? No kidding, I started dropping and I kept dropping for a total of 13 pounds (my goal was 15). I could only laugh...I now am a believer that stress is truly a negative thing in everyway and I think that is really one of the major reasons why my body just STAYED stuck. I can only say that I made myself miserable everyday thinking I was not a carbon based unit ;). Thinking I was doing something wrong everyday and questioning everything. I was around the same starting weight and am around your age so I understand the barriers you are up against. My appeal to you is this...You have come too far...just keep doing it baby! Be at peace about it and just let it go. Tell yourself your only goal is to finish...that's it.
- Crystal
I am currently in my 22nd week of fat burning and still going. My goal weight was 135 and my new lowest weight is 131.
In November 2001 I weighted 211 pounds!!! After three years of low carb eating and doing the BFL workout schedule every day, I had lost 65 lbs, then started gaining weight back (about 13 lbs). In November of 2004, I started conditioning at 158 pounds. I have no idea how I got through conditioning eating all those wonderful carbs that I hadn't eaten in the past two years without gaining any weight. I really think it was all the weight lifting I had been doing and continued to do throughout conditioning. I started Fat Burning at 158.5 in Dec. 04. I truly never dreamed I would lose as much weight as I have lost, I haven't been this small since I was in high school, twenty years ago!!! This is a wonderful program!! This support board has also been a huge factor in my success. It is still helping me to keep going every day. Thank you all!!!
- Tonia
It was discipline that made the difference. A huge part of getting that discipline was through the PFA and the daily menu planning. Knowing what to eat in advance made the challenging decisions --- you know, the candy bar or the potato --- easier to deal with, not fun, but easier to make the right decision. And sometimes when I questioned why I was doing this and not seeing the results fast enough, I realize now that for everyday or every meal that I followed my plan, I got that much closer to my goal. I know now how critical each choice is and how it factors into achieving my overall goal. At the risk of sounding like Polly Anna, let me assure everyone that I certainly didn't have discipline all the time and had some rocky times and lots of negative internal dialogue. But when I lost it, I managed to get it back quickly rather than head down that slippery slope. That was and remains today critical to the process. Your program is amazing Ric. The education is incredible and the process, while not always fun, has been a most rewarding one. And your work may be done here, but as I've said many times, I feel like mine is just beginning. Thanks for doing what you do!
- Kristen
It took me two entire rotations to feel like I really had a good handle on this. That's almost this entire year. You keep working at it. Change is a process and a difficult one at that. Change does not happen in a few days or a few weeks. I can regale you with stories of how fabulous and supportive my husband has been if you like. When you tell your impatient honey about it, maybe a light bulb will go off.
- Tanya
Janelle, I also had a long conditioning (10.5 weeks) and the weight started to creep up towards the end. I gained nine pounds by the end of Conditioning but the funny thing is everyone kept complimenting me on how I looked and how my muscles developed!
- LaToya
I too have faced the looks, comments and negativity about the program. I wanted to post because it is amazing how much more clearly I can think through things when I eat clean. 25lbs down, 10% BF down and you would think some would get it but anyway I am not here to whine I am actually here to say that after 14 weeks (4 conditioning/10 FB) the tide is finally shifting. The family seems to see I am sticking to it.
- Debi
Hit half way to my 210 lb goal this morning! 20 lb. loss from my max weight and 19lb down from my start weight. The transformation seems to be working for me - or at least so far (I don't like to tempt fate by saying any more!).
- Michael
This is my second week of FB and I've dropped about 6.5lbs. I wasn't sure I was gonna lose any weight because during conditioning I gained roughly 10lbs. I only used the scale for measuring. During that time my clothes never seemed snugger, so I don't really know what was going on! I feel good and am looking forward to the fat continuing to come off! [Ric's note: a great example of this never ending battle to stop looking to the scale as the judge, jury and executioner when it comes to this program]
- Amber
Hi all. I am a "newbie." Just started my 3rd week of conditioning and FINALLY getting A's this week! Its amazing how it just finally clicks...last week I thought I'd never see a B!
- Stacy
I agree with you about the "missing ingredient". I also am not new to working out. I used to be a fitness instructor at Bally's and I have done BFL and Body Rx with some degree of success, but the one thing I always overlooked was the keeping track of my nutrition by writing it down. I am lazy in that regards and until I started the PFA, I had no idea how "Out of Whack" my nutrition was. I was pretty good on protein and moderately good on carbs, but had way too much fat in my diet. This program makes it so easy by being able to do it all online. I love it and I know I will meet my goals for the first time in many years.
- Russ
I wasn't a skeptic at all. The first time I logged in to the site I knew it was exactly what I needed to get me where I wanted to be and I signed up right away. I was 165 at that point, 22% body fat or something. Today I weighed in at 137. My bodyfat is below 15%. I couldn't have done it without these tools.
- Tanya
Good morning all. Just started my 5th and final week of conditioning. Boy, what an eye opener! By the end of the day I generally feel like a puffer fish! However, I have lost a little in the way of scale pounds and inches and anxious to get into fat burning. Being a long time BFLer and having fallen off the wagon more than I care to admit, I feel like this program is the icing on the cake and so thankful that I have finally found it! I also have to say how impressed and grateful I am to hear from Ric in response to questions. To me, that is amazing...support from the big guy himself! I like that!
- Stacy
Your quote of the day for October 15, 2005: "Consider the postage stamp: its usefulness consists in the ability to stick to one thing until it gets there."
- Josh
I love it when you get to thinking because that's what typically gets you inspired and spurs results. So let me just share my two cents with you because I think, in many ways, we're on the same page here...I
- Kristen
My legs trust me, lost no mass! They remained the same measurements but took on a completely different appearance. I tend to retain so much fat in my legs; I rarely saw much muscle in my legs. During conditioning when I did Freestyle, my legs totally looked more muscular, so I guess the overtraining burned some fat and retained muscle. I never would have believed this had I not done it myself. I agree with Ric and the whole Freestyle Program now that I see how women's bodies take on a different appearance from high rep low weight workout.
- Renee
DON'T QUIT!! I was in fat burning for two weeks before I started to lose, and I've lost slowly BUT just as everyone tells you, my body was changing. We are such slaves to those numbers on the scale but they really don't tell the whole story. I don't know about you but I have clothes in my closet that I used to wear but hate the way they look now. I take them out and try them on--you'll start to see them looking better even when the numbers don't change. I'm sticking with this program. I don't care what anyone thinks about gaining to lose, it makes sense to me and nothing else was helping. My advice---hang in there!
- Kathy
Hi Everyone- I was just thinking about this program and everyone’s trials and tribulations and success and everything. And I thought this program is just like one of those pictures where if you are standing up close to it you can't see what it is a picture of. It just looks like a bunch of little dots. But as you back up further and further the image becomes clear. Its like every time you work-out or eat a right it equals one little dot and not until you've added all you're little dots and taken a step back do you actually see the big picture. Just a thought, and don't get caught up in the all the little dots. I know I'm trying not to.
- Ashley
I am on in my 2nd week of conditioning (only 8 more to go - I was seriously under eating!) And I am completely amazed that I have lost 3.8 pounds! I think my metabolism is starting to come back to life. I'm not expecting to lose any more, especially when I am eating 3000 calories a day! I just can't imagine eating that much - oh well, I know the program works - the success stories and pictures are amazing!
- Sarah
Ric, I just wanted to let you know that after all the strange looks and all the questions about why am I doing what I am doing, even from my trainer and other trainers at Lifetime, I am finally vindicated. At least 5 people, including three trainers, have signed up on physiquetransformation.com!!! I think it was all my quiet acceptance of their doubt that did it…or maybe it was the abs. It’s all I can do not to show my glee. But I’m trying to keep it mostly to myself, so I just had to toot my horn for you. Thanks for everything you’ve done for me.
- Tanya
Thanks for a great program, I've learned a lot and lost 15 pounds doing it.
- Kay
I am now in my 8th week of conditioning but I have to say by the 2nd week of literally stuffing 2500 calories into myself I almost came to the breaking point. Until I truly took the advice of others, I thought about giving up. The first few suggestions didn't help but I found something that works for me, I have to move. I now feel awesome and I can see positive results in my skin, hair and my energy. Would you believe my diet alone has given me the energy & strength to boost my maximum lifting capacity 100% and my cardio endurance up to a level 9 consistently?! The more I work out now, the more I truly NEED to eat. I feel this becoming a habit and now I can say it seems to come a lot easier. Best luck to all of you with your fitness goals!
- Alicia
I am on in my 2nd week of Conditioning (only 8 more to go - I was seriously under eating!) And I am completely amazed that I have lost 3.8 pounds! I think my metabolism is starting to come back to life. I'm not expecting to lose any more, especially when I am eating 3000 calories a day! I just can't imagine eating that much - oh well, I know the program works - the success stories and pictures are amazing! Have a great day.
- Sarah
I came from a diet of fruit and vegetables nuts and seeds. I started conditioning in the last week of September and have been amazed to find that I haven't gained any weight. In fact I'm down 2.5 pounds!! Amazing!
- Janell
WOW! Thank you!! Let’s see....I will try and give you some details, it seems very surreal to be telling my story, it wasn't long ago that I had the same feeling of excitement that you have right now!! I had done Body For Life several times with good results (the first time) and after the last time, I just seemed to get to a certain point and my progress would stop. I could never lose my rear end! When I started doing the PT I weighed 138 and I think my BF % was 25...
- Karman
This morning I stepped on the scale and it was down another pound from my lowest low! I had actually gained a pound last week, so scale wise it was a two pound drop. I decided to check over my numbers from the beginning of this rotation start 175.5 lbs current 161.5 lbs Height 5'9" tall start BF 26.2% current 21.8% Inches lost...
- Renee
To be successful requires excellence, not perfection, and you certainly exhibit these attributes. I remember writing those words and I remember that day and when I first experienced the phenomenon. It was an incredible and powerful force and something that I crave as I continue to create the possible. What a buzz I still get seeing muscles appear where there used to be none. That's how this has become a lifestyle. It's not over when it's over. Twelve weeks, fourteen, twenty, thirty weeks, whatever, it doesn't matter anymore. What matters is that I work at it everyday.
- Kristen
As to other trainers who bad mouth this program, I liken it to car mechanics who bad mouth other people in the industry. I believe that they are possibly operating out of deprivation. They are concerned that this program is taking business from them and feel threatened by it. I don't know about your folks but when I hear of a mechanic or other professional person badmouthing someone else in their industry I don't want to do business with them. I don't ever find Ric doing that. This program is about personal freedom and personal power. Cheers to those who keep it running smoothly!
- Doris
I have successfully completed 14 weeks of FB with 27# down and 10.6% drop in BF.
- Debi
O.K., you probably haven't seen much from me over the months, but I've been here, quietly, since the end of February. I thought I'd speak up to encourage those of you that are just getting started. See, I've just finished WEEK 16 of Fat Burning. I've gone from a weight of 230.6 and body fat of 32% to a weight of 212 and body fat of 25%. And, that's with a lapse along the way of 1 week due to a Boy Scout camp that wasn't very PFA friendly. Anyway, I'm only part of the way there so I'll probably be still lurking out here for a while. For those of you just getting started, and you're gaining weight in conditioning, just hang on. Your body will respond. My guess is that you didn't just put the weight on overnight, so don't expect it's going to drop off overnight. Good luck to all. And, thanks to those who have provided quiet encouragement to me over the past months (and to Ric who scolded me in my weak time, I needed it!).
- JB
Just had to share my excitement! I'm down 10 lbs today! Just this one fact alone motivates me to continue and to keep faithful to my eating habits. This program is awesome!!
- Liz
I love this program--If not for this program I'd still be going through my life with no hope of ever accomplishing this dream of having an awesome body. Thanks for keeping the cost so low and your constant monitoring of the support board. You are a true leader-- someday I would like to meet you--your my hero!
- Sue Ellen
I've been in fat burning for like 5 weeks. My scale weight dropped slightly, and has now been holding steady at 147. I might be frustrated, except that I have done this before and I understand fully what is happening. My calories are still reasonably high (1800 is a low day for me) and I am lifting 4 or 5 days a week and still building muscle. This won't last forever, but for now I am fine with it. I just keep answering the question at the end of the week (when I get it) and let the program do the worrying for me. Here's the clincher, I know I am still building muscle because my body fat percentage is DECREASING. My weight is fluctuating around 147, but my body fat is DECREASING. I hadn't really noticed much, but several people asked me if I lost weight. A trainer said I looked like I had dropped about 5 pounds. I hadn't even noticed, but others did. The moral of the story: The scale weight CANNOT be used to evaluate your results. It is only a tool that you use to move forward in the progress of fat burning. Scale weight CANNOT be used to determine success. You must have other more meaningful ways to do this... body fat percentage, clothing that you already own, weekly pics in the same suit in the same pose. These will help you see your progress more clearly. But most importantly, the results won't really be in until you finish. It is very difficult to divorce yourself from the scale weight, but you must. It means NOTHING.
- Tanya
I am very pleased with the last 4 months. I have lost 27.5 lbs and 11.2% BF. Thanks for the continued support on the board.
- Debi
Thanks, Ric. Best wishes to you and thanks again for helping me get my physique under control. At 58 I won't be entering any contests but going from a size 40 to a size 34 ain't bad!
- Bob
The first two times I tried this program, I had the same excuses. Too busy, too rigid, not enough time to plan cook or eat and I hated "being told" what to eat and when to eat it. I quit twice and went back to traditional dieting which of course I also quit...subsequently gaining more weight each time I starved myself. This time, I made this a priority and decided that I wouldn't quit unless I died. I started planning my meals one week ahead of time and so every Sunday, I print out all my meals for the entire week. Not only did I finish conditioning, I'm still going strong in fat burning and my body has started responding. I put on so much muscle and got so strong at the gym that I can't wait to lose the fat and let those muscles show. Hollyah, IT'S WORTH IT. It's worth the trouble and the frustration. The ONLY way you're going to succeed is by planning ahead of time. You can do this...BUT ONLY IF YOU PLAN. That’s what will separate you from all the dieters out there who don't want to do any work and are still hoping for a magic pill. Good luck.
- Anthony
Wendi, thanks so much for sharing! You are a total inspiration for those of us "wannabees." May God continue to bless you and keep you healthy and strong. In Jesus name, Amen! I am a 46 year old married mother of two, 18 & 20. I have done two rotations of PT and look better than I did at 18! I am 5'7" and 121.5 lbs - I keep thinking... should I just stop? But when I look at your pictures you give me the inspiration to keep on working! :-) Have a great day. [Ric's note: They're referring to Wendi Pulse, a PTS in our Success Gallery]
- Cherie
I am so excited to be starting your program! Three ladies in my community that I know of are all having, or have had, terrific success with your program. It is so incredible the personal attention you give to your internet site and clients. One of the ladies is a success "before and after" photo on here [Ric’s note: They’re referring to Sheri Foster]. She is a fitness and health instructor at our local gym in Whitefish Montana. Thanks again and I look forward to sharing my progress.
- Laura
I have told a lot of people about your program and I will continue to spread the word. Thanks again. Health & Happiness - Rachel.
- Rachel
I know the program works, I lost 15 pounds.
- Pam
Hey Wendi, It's Jill. I really love this program. Thank you for introducing me to it. I've lost 13 pounds and am starting to feel good about my body. I've lost most of my weight in my abdominal area. Can't complain. I can see some definition there but I'm wanting the definition in my arms too. More muscles are starting to show so I am excited.
- Jill
I have been using this program for over a year and have lost 30 lbs. I am maintaining my weight and new habits and have learned an incredible amount about myself and my body. Thank you.
- Diann
Welcome! I'm new also. I'm quickly learning that this is an awsome program that fills in the blanks that were left by all the rest. Have a great day! :)
- Kanani
I am a newbie and just finished my second day of conditioning. I have been simply AMAZED at how much I didn't know about what I was eating. My fat and sodium were at 300% everyday of my diet analysis. The amount of planning just to get to a 90% for one day has been intense but so interesting and fun. I have lost 3.6 pounds just getting that stuff in line. The plan seems like SO MANY CARBS AND CALORIES, but I am taking a leap of faith because nothing else I have tried has worked!
- Kel
Finished rotation and no longer using the PFA but I am using what I learned and still measuring almost all my food. I have learned what foods to eat and the right amounts for me to maintain my weight. Thank you.
- Marion
I am really looking forward to this program and want to thank all you guys for the amazing work you ahve put into the education of this program.
- Olivia
I started fat burning 7 weeks ago. A few years ago I had entered ‘obese’ territory (183lbs, 36.4% body fat) and started doing Body-for-Life. I used that program to lose substantial weight getting down to 145 and 17% body fat, but over the last couple year that weight crept back on. Over the last holiday season I had crossed back up over 160 and realized I needed to work a lot harder than I had been. The biggest wake-up call was when I took new 'before' pics in December and I could see that roll around the middle coming back. Through Dec - Jan I worked my BFL hard, but it just wasn¹t working for me anymore...I just could not get below 150. I would approach it and then pop right back up to 155. That¹s when I found the PFA and I knew right away that this was the change I needed. It was great because I could totally see how it would work for me. It was like BFL was just a way to prep myself for the real work that I began in February. I lost weight and then gained weight in conditioning...going to 153 or so and 21% BF. Today the scale registers me at 143.3 and I am at 16% BF.
- Tanya
I have known for some time how wonderful this program is, but this time, I am truly amazed at how my body has responded. I am now 2# below my goal, a pound below my lowest weight in at least ten years and although that stupid body fat calculator doesn't agree, I think my body fat is lower than ever! I took my measurements today. Another 1/2" gone from my hips, but the most amazing to me? A whole inch gone from my thighs-My body seems to be shredding thru this fat in recent weeks. I no longer feel hungry, except on my low day. I have to believe that my metabolism is still in the game since I am still seeing progress. I forgot how intoxicating these seemingly minute changes can be! I am in awe.
- Wendi
Just before I started my PT program I was beginning another BFL rotation. I knew if I did this I would meet my goal within 12 weeks as it has worked very well for me in the past. It just did not give me the foundation to maintain. I am so glad that I interrupted my BFL plans (after starting) to do conditioning and follow this program. I feel more empowered and my body looks better than it ever has. I also received the best education I could ever get on my body, food, the relationship between cardio and weight training, etc. And I considered myself an expert before I started this.
- Tanya
Just wanted to share how much I have learned to love conditioning! I seem to be able to fit in so many yummy foods, and my metabolism must be revved up pretty well now, because I don't have the awful stuffed bloated feeling I used to have. I'm almost sad to start fat burning next week!
- Holly
I just had to share my good news with all my fellow PFA'ers. I put on my skinny jeans this morning and they fit!! After 5 years I finally get into them--this program is really working. Every week I get on the scale I lose 2-3 lbs. I've lost 7 1/2" and 3% body fat. It’s a slow race but its a steady pace. I have hypothyroid and this is the only program that has helped. Thanks so much Ric.
- Sue Ellen
Well, Brenda, let's see...In 7 weeks, you gradually increased your calories from 1777 to 2715 for a total of 938 calories per day. You gained less than 1/2 pound in doing that...at least on the scale. Going from 20.1%BF to 18.7%BF means that you lost 1.6 lbs of fat while at the same time gaining 2 lbs of lean muscle tissue! That just doesn't make sense to the non-PFA mind! You are AMAZING! [Ric's note: Brenda is a 51 year old female].
- Randy
I am completing my second week of FB and it has gone like clockwork, 2 lbs 1st week, 1.5 so far this week. I have yet to throw in any aerobic activity. Should I wait on aerobics until I stall? I sense things are slowing down but if the scale keeps falling and the inches keep dropping stay status quo, right? So far this program is amazing. I started at 238 and am currently 230 on my way to 8% I hope (currently 20 %). It's exciting to wake up every morning and check the progress. I actually laugh on the scale.
- Rob
Just a thought...A woman is required to have patience for 9 months when she is creating a new person inside her body. How long can she be patient when she is recreating HERSELF all over again on the inside so that her outside will reflect the beautiful new woman she has created on the inside? In conditioning, just as well as in fat-burning, the whole rotation of the incredible PFA is changing things on the inside of you that you can't even understand right now. The outside is the last thing to change, but just as that beautiful baby will one day come into sight, so too, your beautiful new person on your inside will soon be seen on the outside. Be patient...she's worth waiting for. [Ric's note: This was a post to a PFA'er who was getting impatient to see faster results].
- Randy
I wanted to share my day with you. I went to do my celebration photo shoot with the same photographer I worked with last year. Doing the photos renewed my faith in following this program. It's not about losing weight or even losing fat. Oh sure, initially we go into this with those goals but somewhere along the way it changes from a journey to transform our physiques, into a journey of internal transformation. I won't get to see the proofs for a few days on the photos but Darrell was kind enough to shoot a couple of Polaroid’s for me after we got back. I am sure you can see the sheer joy I felt doing something to celebrate my hard work! Best of luck to all of you! In the end, I hope you also find that the journey is your true reward! [Ric's note: Wendi is in our Success Gallery].
- Wendi
I forgot to the mention the last stage! Maintenance! Maintenance I haven't gotten to yet but it's my understanding that in this stage they slowly bring your calories up to a level that will maintain you at the weight you achieved (possibly a lb or two higher) during your fat lost phase. This to me seems to be one of the most important factors as here is where you'll learn how you need to eat on a day to day basis in order to not gain fat again. This is a huuuuge perk of the new version 2.0.
- Sue
Who is Frances Treat? I just came across her pictures - holy cow! When you see the transformation pictures side by side, it is amazing the changes you can see as time goes on. She has truly TRANSFORMED her body into something spectacular. Way to go! I'd love to email her directly. [Ric’s note: Frances is in our Success Gallery].
- Liz
I read a post recently from someone who is losing slowly and refuses to do the amount of cardio that the program is prescribing. That I don't get, but to each his/her own. Like this person, you may want to tweak the program, but trust me, you don't know better than the program, so just follow it to get the best results. So you know I'm 5-8" and started at 152.5# - lost 25. I've not only kept the weight off but have committed to creating a better physique and have created new lifelong eating habits. Do the work and what the program prescribes and you'll lose the fat.
- Kristen
I'm in the second week of Conditioning. The idea that I can calibrate my food intake to optimize my body's energy and metabolism just simply blows me away! I've always had difficulty with keeping a food log. Not anymore! 1) I didn't really understand the importance of it. 2) I obviously was not equipped with the right information. I feel like I've discovered something. I'm eating more than I've eaten in eons. Haven't quite got the hang of balancing the salt intake, therefore weight fluctuates several pounds. It did the same before Conditioning so I'm not worried, quite the opposite I BELIEVE! BELIEVE! BELIEVE! I have energy, my disposition is friendlier my skin (I'm told) is glowing. I know once the cardio is introduced it can only get better and BETTER!
- Lidia
Lesli, there are many on this board with great success. I am 5'9" tall and began at 184 lbs and over 30% body fat. I'm now at 163.5 lbs and 22% body fat. When I get to 150 lbs my body fat should be quite a bit lower. I can tell you that my scale weight and my body size now from extra muscle is completely different than one would expect. I truly believe that at 150 lbs I will have the same body fat percentage that I used to at 140 lbs. THE SCALE LIES! Looking skinny with high fat is no longer of interest to me.
- Renee
I have been using the PFA in Standard mode and my own journal and just to try and see what mix of foods and any supplements works for me. My main goal for now is feeling good, energized, being able to stick to a plan long term, getting back to where I feel like working out again. I have found the PFA, combined with the GREAT articles on the PFA site to be a GREAT self-teacher and an incredible value. Some of you may remember that I work with and for several celebrities and I have turned them on to the PFA, the articles, etc. Some of them are in disbelief because they prefer to follow some super-expensive plan some diet guru developed. I love sending them this article from the PFA site as it speaks the truth:
http://www.physiquetransformation.com/6897134876/articlecontinued.htm?articleid=19
I am working on my own plan, thanks to the tools I have with the PFA, the articles, the e-book, etc. And I feel empowered. As a teacher, I am a lifelong learner and truly believe we need to teach ourselves (along with encouragement, of course) to really "make it stick.” Best Wishes.
- Lisa
I've been at this for 1.5 years so based on some others here, I'm relatively new. I can tell you that this has been the only program that has worked for me. I've had the most incredible physical transformation of my life and you can too. Download the e-Book and check out the success gallery. It's real. It's hard work. If you've been lifting for 3 years you're used to hard work. You can get lean - the PFA will be the most comprehensive course you've ever had on nutrition. You'll learn exactly how your body responds to certain foods and learn what to combine and/or eliminate to get the lean physique you're looking for. Good luck.
- Kristen
I did average around 1lb per week but it was not a steady decline. I lost like 4 lbs in the first week of fatburning. Then I slowly started climbing back up about a pound a week, then I started dropping again fairly quickly and stabilized at about a total of 10 lbs of loss.
Things you should know: That ten lb loss made a dramatic change in my appearance. My body fat went from over 20% prior to conditioning to and end point just above 16%. I dropped two dress sizes. Before conditioning I was in a 10 and headed up, now I am in a 6 and those are even a little loose. I tend to be muscular and heavy and therefore the scale weight means very little too me. I lost 10 lbs, but I look like I lost 20.
- Tanya
I have recently finished my second rotation and met my goals! :) I am back to my 18 year old weight and a much better toned body than when I was 18. I am 5'7" and weigh 118 lbs. I have muscles in places that I never dreamed of having! My husband thinks I look terrific! Although I was not "overweight" to begin with, two children and 26 years of marriage had changed the shape of my body. I now sport a very toned and slender physique that I am very happy with. In addition, I have learned a ton about nutrition and quantity of food in the last 10 months. I believe I am now set to adjust the way I eat and workout independently. Thanks you so much! Keep up the great work! Blessings.
- Cherie
Just got my results back from my semi-annual blood test. Before I started the program in Feb. my cholesterol was 205. Yesterday it came back at 159. My TSH was .18 and now it is 2.62. My LDL was 143 and now it is 109. HUGE changes all thanks to this program!!
- Sue Ellen
I just had to share my good news with all my fellow PFA's. I put on my skinny jeans this morning and they fit! After 5 years I finally get into them--this program is really working. Every week I get on the scale I lose 2-3 lbs. I've lost 7 1/2" and 3% body fat. It’s a slow race but it’s a steady pace. I have hypothyroid and this is the only program that has helped. Thanks so much Ric.
- Sue Ellen
I will be starting the fat burning phase on Monday so I posted some end of conditioning pix. I started conditioning at 119 lbs 20.1% BF 1777 cals/day. Now 7 weeks later I am 119.4 lbs 18.7% BF, 2715 cals/day. I stopped all cardio and lifted weights 3x/wk. I know I could use more muscle but it takes time. As you can see from the ab photo I also need to lose some fat and have that flabby skin thing going on too. We'll see what happens to that, who knows if a 51 yr. old can get it tightened up then that would give hope to lots of you younger ones.
- Brenda
I was somewhere around 1000- 1200 calories per day when I started this program so it bumped me up to near 3100 calories. So my base was 2900 - which meant my new low day was 2300 calories...it took getting my low day down to 1887 calories (2487 high day) before I started to see some weight come off the scale, which really is amazing considering it's 1800 calories! I'd say that I'm back to doing about the same amount of work in the gym as I was doing before I started the program....and seeing about the same weight loss...only I'm eating 600-1200 calories a day more. So at this point it looks like its working...I'm anxious to see where another 4 weeks brings me.
- Sue
I am on week 20 in extended fat burning and have went from 157.5 lbs. to 132.0 lbs.(25.5 lbs lost) and from 28.1% body fat to 17.9%. My goal weight was 135; it has now changed to 17% body fat. This is the absolute best program I have ever done in my life!!! IT DOES WORK!!! In 2002 I weighted 211.5 lbs. Before this program, I had lost 65 lbs doing Atkins for 2 years. I started to gain weight back (13 lbs) then I started this program. I have now lost a total of 79.5 lbs. Thanks to all of you too!! I don't post much, but I have read every e-mail since November and I couldn't have done this well without all of the advice.
- Tonia
WOW! Karmen, you are a perfect example of physique TRANSFORMATION when a person's SCALE weight stays the SAME, but the SHAPE of their BODY dramatically changes! Girl, even though the scale still reads 138.5 lbs. you have LOST 6.92 lbs of FAT and GAINED 6.92 lbs of LEAN MASS! You are a great example to the newbies on board here who may be worried about their scale weight not going down right now!
- Randy
Today was a very good day. I hit an all-time new low of the last 15 years today. I weighed in at 143.3 and my BF is at 16.2% according to calipers. I put up the new pics in my folder - RiotGrrrl.
- Tanya
My conditioning took me to 153. I started Fat Burning 7 weeks ago and I weighed in today at 143.3. I also took my body fat and it has gone from 21.3% during conditioning to 16.2% taken today. These measurements were taken by the same trainer using calipers. I am very, very happy today.
- Tanya
I have lost the weight before going from around 174 to 136. I did it by living on 1000 to 1200 calories a day and running for 60 minutes a day 6 - 7 days a week. I lost something like 62 inches only to find it again when I burned out. Not to mention the thousands of dollars the program cost me. On top of that the people who weighed me in and checked my diet knew even less than I did. What did I learn from them? Absolutely nothing. Or maybe I learned how to set myself up for failure. With the PFA I have learned amazing things about food, exercise and metabolism. All the while being able to eat while I lose weight. More importantly I have learned to be a strong and confident person even if I did goof up and backslide for a bit. In the beginning we all were panicking and questioning everything. Which is good because how else can you learn? At some point we just have to take a leap of faith, trust the program and finish what we start. I was going to say thank God but what I should say is thank Ric and all the programmers that 2.0 has a maintenance phase to ease us back in to real life again.
- Shelley
Probably most of us woman were skeptical of this program at first. I know I was leery of gaining the weight back that had taken me 4 years to lose on my own. I hope this can be an encouragement to you to give the program a try. I started the conditioning phase at about 1800 calories and weighing 119 lbs, I now am eating 2800 calories and my weight is 117 and my body fat has gone from 20.1% to 18.7% and I'm still two weeks away from the fat burn stage. Even more important though is I haven't felt this good in 20 years. This is the best nutritional based, healthiest, cleanest diet regimen I've ever found and that alone would be really good for you and your baby. [Ric's note: Brenda is a 51 year old grandmother!].
- Brenda
I wanted to finally chime in and send this out to all of those that are discouraged, frustrated, etc. I am not your typical got twenty or so to lose. I am 37, have three kids, work and have about eighty lbs to lose. I have been up and down all my life and have done every diet from the age of 8. What Dr Phil says hits home with me "How's that working for ya?" Not! I can use every excuse in the book and all have shreds of the truth but coupled with our bizarre societal influences of diet, supersize, diet, supersize, no wonder we are all heading up the scales.
I am in my last week of conditioning where I have built up to just under 3000 calories a day. I am lifting weights 3x/week and no cardio. I lost ten pounds the first two weeks which I attribute to my sodium intake of 5 TIMES the daily recommendation! I gave myself the freedom on Sundays and most of the time I had a thing or two I had been craving but otherwise wasn't that into the food. I did one rotation with BFL with success but have had a child since then and needed more structure. I eat 5-6x per day and I can say there have been a handful of times I said I just don't want anymore. Odd feeling from a past binge eater.....The light bulb came on for me that very first week when I realized I was FUELING my body instead of eating because I was starving, nervous, happy, upset, etc. Yes, it does take time to learn this approach but boy when it clicks it is not much more than anything else you do in life. If I can find the time anyone can!
I take a big look at the positives and negatives and make an educated decision. Here is where I am sitting at the door to Fat Burning feeling:
Positives:
My back, feet and neck no longer hurt at the end of the day or in the morning. My blood pressure is back to normal. My clothes are loose. My moods are much more even. I have the control/choice to plan. I no longer have that down time in mid afternoon (more energy). My family doesn't know it but they are eating whole grain pasta, brown rice and many more meals at home.
Negatives:
I can't go out to eat 5-6x/week (I have definitely saved $). It requires more thought/planning to travel (though not impossible). I can't think of anything else!!!
In closing I just wanted to put this out there because I am sure this is at least one or two like me and it is nice to see yourself and identify. My favorite tools - my digital scale from Wal-Mart as well as my rice-cooker and air popper and lots of Tupperware.
- Debi
Thank you for the ab advice it is greatly appreciated. I think this diet and support group are just wonderful. I know I couldn't be successful without everyone's help. I think a lot of times that's why people fail. When they get frustrated or have questions while dieting they have no one to turn to. No where to go for help. And if they do get advice it's from people that are not familiar with their particular diet and have no ideal what they're talking about. The pfa is like having a powerful group of mentors that are motivated by nothing but kindness and their desire to empower others to reach their goals. It's a beautiful thing! Thanks to everyone.
- Amy
Yes, this is a 180 turn from 'conventional' dieting - which is why it actually works! 'Conventional' diets just cause your bodyweight to yo-yo, in fact, Weight Watchers marketing strategy is based on repeat business. Why? Because they KNOW it doesn't work long term, and people will be back! The PFA works, because along with the fat loss, you get an education. In a few weeks time, you'll be surprised by realizing just how much you DON'T know about how your body assimilates different foods!
- Kerrie
After completing a rotation, the scale should have lost 'some' power over you Kim. Let the mirror be your guide, increase your calories and start really lifting to get the shape you're craving. I'm in the same boat as you, trying to gain muscle to improve my shape. The mirror tells the truth, not the scale. I'm upping calories again next week to 2200 with a goal of 2500 by mid Jan. After four months, I've had no appreciable weight gain thus far --- and still no cardio. I'm now convinced that if you give it enough time (for me it will be 5 to 6 months of lifting), you can add muscle without adding a lot of body fat, setting up a much shortened fat burning rotation. I'll be able to give you the final results next Spring when I'm done.
- Kristen
Hey All, I just finished my rotation with good results. I lost 17lbs and met my weight limit by 5 lbs. Having just had a baby and not having as much time with my cardio, nor as much energy, I am happy to say I lost all the weight with very little cardio. I am always impressed with the program!
- Beka
Hi, this is Karen checking in with progress! It's now the beginning of week nine, and yes, I am one of those stubborn bodies that didn't budge until week six. I was sure I was going to be the only woman in history that got her money back at the end of a rotation! Today I weighed and measured and here are the results, thus far: I lost four pounds! I lost two inches in my waistline! I lost 4% body fat! My bodyfat score has gone from a C- to a C+! I am now hovering on the edge of the 130-something pound milestone that I never thought I'd see again, and hovering on the edge of a waistline in the twenty-something range, which I never believed I could see again. If I stopped today I would consider this program a success! So yes, this IS getting exciting, and all I have to say is that if it can work for me, it can work for ANYBODY!
- Karen
OK gang, I am going to share my good news - I am in week 11 of fatburning and (on my birthday) have reached two goals that I had for this rotation: My weight is under 150 (now 149.5, started at 167.5) My body fat is under 30 (now 29.8, started at 37.2) I am still only 5'3", but am hoping that the height increasing tool will come along with PFA version 2.0. <g> I still have a long way to go - at least one more rotation - but losing 18 lbs - practically all it fat - is very very satisfying. Thanks to PT for this program! MANY THANKS to all of you for getting me started when I was new and lost, and for keeping me motivated with your posts and encouragement.
- Kiwi
There is something to say about a program that can enable me to lose fat without the cardio component. I believe Ric said most of the work is in what we eat and the exercise is secondary. I guess it's true. I always thought I had to starve myself every day to lose weight. Well, I lost another pound this week even with a day of "feeling sorry for myself" eating. In the past, one day wrong and I would have gained 4 pounds. What a difference this plan has done for me. I have been doing weights throughout FB. It was really nice when the Doctor commented on how fit my body is. Pretty good for a once 'pudgy' patient. My muscles are definitely stronger, especially my upper body. I am working my upper body harder right now so I can carry myself on crutches. I am looking forward to my next rotation when I will, hopefully, be in much better shape to exercise. I like knowing that even though I've had some obstacles this time, I can get to my goals next rotation. In the past, I would just keep trudging along and lose my enthusiasm from the monotony. Once that would happen, I'd be done for. So thanks to Ric and all of you who keep me motivated with your hints and stories.
- Jerri
In response to Ric's comment about gastric bypass surgery, I ran a support board for eating disorders for about a year, as part of that there was a board for people who chronically overate. There were a few who decided to have this surgery, and unfortunately some of them found themselves right back where they were a year later - just as overweight as they had been before. Surgery might give people a kick start, but there MUST be a change in behavior to go along with it, or you end up worse than you started. Knowing that this is the case, why not change the behavior WITHOUT the surgery? All it takes is a decision, and a little discipline (which you need to have post-surgery anyway).
- Kerrie
Just wanted to support you and anyone else whose drinking has caused weight problems (amongst other problems in my case). I've found that this program's structure has an amazing effect on my addictive behavoirs. Partly it is because I am so "all or nothing" minded is why it works. The highly detailed scheduling works for me - not much room for error, so either sink or swim. I don't want to drink when I'm focusing on being healthy and taking care of myself.
- Sonja
It's all about accountability. A news article a while back said that most dieters underestimated their food portion sizes and/or calories (by a lot!), and this is why their diets failed. The PFA is really an education program designed to teach us all those nutrient awareness things we ignored years ago in Health 101, but is cleverly disguised as a fat loss program <g>. Guaranteed ... when you're done with PFA, a plate of food will never look the same as before!
- Longden
Thanks so much for your encouragement! I was looking for nutritional information and now I can't even remember where I discovered the pfa site - maybe Hussman.com, but I'm so glad to have found it. This really helps me focus & have learned so much in less than a week. If you've had thyroid and hormone issues and still find this program is working for you, that is saying a LOT and I will pass on your recommendation as I know several women with those issues too.
- Linda
Pam, as a former BFLer, I know what you mean about how scary this seems. What you need to remind yourself is that the Physique Transformation process reeducates your metabolism to burn more calories all by itself. When you enter fat burning and reintroduce cardio, your body will reach out for fat to help its new activity. It really works!
- Tracie
I'm only in my 3rd week of conditioning. In the beginning, a friend said "Why are you eating all those carbs??? Why don't you just eat healthy?? Why are you stuffing yourself??? You're crazy for doing this." I said, ". . . just wait and see if it works." This morning she said, "Where is your Buddha belly??? I'm the only one in the house with a Buddha belly now." Already, a compliment. Can't wait until I'm finished with the program -- not only will there be no Buddha belly, but I WILL be "scary hot!
- Sonja
The thought of actually eating more for several weeks before beginning the fat loss process is certainly mind boggling at first, to most of us, who have spent their adult lives surviving on very little food, expending a great deal of energy (both physical and emotional) at the gym, and achieving very few, if any, significant goals in the arena of changing their physiques. And yes, we have all had feelings of urgency about our weight. But why would you want to do a "diet" again for a quick fix with few, and most likely, temporary results? If this is the way to a healthier, stronger, and slimmer you, why wouldn't you want to spend a few extra weeks to get there? This is the real deal! No gimmicks, tricks, or fad notions. Just plain old human physiology! They teach us to treat our bodies the way they were meant to be treated! Fed and exercised, but with purpose! It will take focused commitment on your part. This isn't "easy." But, you will be educated in diet/nutrition and exercise when you are done, and it will change your life if YOU FINISH what you start! You will lost the fat. And lose it for good. No yo-yo dieting. The search for THE BEST nutrition and exercise program is over! I have lost 14 pounds of pure fat; no muscle loss! My body fat has decreased 8% points. I have lost multiple inches of my butt, thighs, and waist. I'm 42, and I have never looked as fit as I do now. Make the decision to start. You will never regret your decision.
- Shelley
Dear Ric, it is early morning on Thanksgiving Day, my husband is at work right now, so I had a few moments to drop you a quick 'Thank You' note before I get started on our healthy Thanksgiving meal for this afternoon! I wanted to thank you both for creating this awesome program and service for those of us who are looking for the authentic way to gain optimum health and lose the fat. This is the real deal and I would have never gained all of the knowledge and tools to fight the battle over a fat bottom and thighs and actually win without physiquetransformation.com. My gratitude is sincere and heart felt. I also want to thank you for employing such top notch people as Jo Morales to coach and encourage. I am one of her clients and I can't say enough good about her to express my appreciation for all that she has done to spur me on over the last several months. For me, I believe she is an invaluable and integral part of the success of my program. She is a great coach/trainer and I feel very fortunate to be able to work with her. So, as I look forward to this Thanksgiving Day, I am at my lowest Bf% I have ever been, and at a weight I haven't been for at least 12 years! I have many wonderful things to be thankful for--I have a wonderful life. God has blessed me immeasurably. But I wanted you to know that some of the things I count as a huge blessings are Jo Morales and Physique Transformation (Ric). Many blessings to you and yours.
- Shelley
I just wanted to encourage those of you who are struggling in Conditioning to eat all of your food and/or those of you who are extremely anxious about gaining weight/getting fatter during conditioning. STOP! I started fat burning last Wednesday (standard mode, not PT) and lost 4 pounds, (yes, you read that right) this week without any cardio! Now, I know this is very unusual and no, I will not expect this every week. But, it certainly was a fun and exciting way to start. So, eat your food, work hard at lifting weights, and do what the PT module says! It really does work. I have barely started in fat burning and can testify to the veracity of this program.
- Shelley
Seems like yesterday I was just starting the Conditioning and now here I am about to start FB. It's like right before playing a football game. You have that nervous feeling cause you don't really know what to expect but you know you're ready for it. What a rush And just in time too, the treadmill's getting this fine layer of dust across it. One of the reasons I like this program as much as I do is the way you and the others participate in the group. We have a good little PFA family here and I'm glad to be a part of it. All I can say about the next 12 weeks is........ohhhhhhh, now that's gonna leave a mark (about 24 lbs worth, if I do it right)....LOL.
- Richie
I'm 7 weeks into fat burning on my first rotation and have had what I consider to be great results - a total of 15 pounds lost since the beginning and lots of inches gone too. I've been eating fairly simply, oatmeal, bread and white turkey/chicken with salad, and a meal in the evening: cod baked in tomato, basil, garlic & balsamic vinegar with rice tonight - I also eat a lot of chicken/turkey breast, tuna, that sort of thing. It's all low-sugar, low fat, low sodium stuff - 'clean' food. Don't forget there's a double your money back guarantee. I doubt very much you'd want to use it....It's a great program and the only one that's ever really worked for me the way I want it to. It does take a bit of planning to start with but you soon get the hang of how to put your days' foods together to meet your targets and people on this board are really helpful if you have problems. Go for it!
- Natalie
It may seem like "treading water" but it isn't. The whole point of this program...the whole reason you go through the pain of conditioning...is to teach your metabolism to burn hotter. The whole point of the fat-burning phase is to keep your metabolism burning hot. The gradual reduction of calories is designed to keep the body from sending up a flare saying "Famine Alert! Start conserving fat now!" There are things going on. Metabolic pathways are being reset. Hormone levels are being recalibrated. The reason people are able to extend fat-burning for months and months is because the metabolism is set high and never allowed to send up the flare. That's why it's important to add cardio when there's no weight loss. You want to keep the calories up enough not to alert the body that there's a famine but give it enough activity that it begins to dip into the fat stores. The "sweet spot" is just an indicator that you've reached the balance point of calorie level and activity to give you weight loss. That "sweet spot" will be different for everyone and will differ from one rotation to another. Just because you hit your "sweet spot" at week 10 in this rotation is no reason to assume that will be your level in the next. Your body is constantly readjusting itself. If all it took was low calories, then we all would do Jenny Craig, lose all our excess weight and live happily ever after. But that's what got us here. Frankly, I'm a big fan of food. I'd rather eat more, exercise more and be patient than be a slave to a number on the scale.
- Nancy
Ric, I wanted to let you know that the PT diet IS working....it's when you don't plug in the correct increments (i.e. grams vs. each) that skews your daily intake. I was programming in a protein bar as 1 GRAM instead of 1 EACH and had done so on several occasions over the past two weeks... you know what that did to my intake levels. At any rate, I made the correction on Sunday night and when I weighed this morning I finally broke the 151.6 plateau ... I'm down to 150.4! Thanks for your help. Happy Thanksgiving!
- Gloria
Just wanted to thank everyone for the education and experience I have had over the past 2 weeks using the PFA and starting a PT program. I was ready to hang up to towel and just assume that in 20 years I would need gastric bypass surgery. I had tried everything and nothing worked. I was a cardio queen and severely under eating. Now just 2 weeks into the program I have lost 5 lbs and I have learned to eat to live not live to eat. I have soooo much energy. I can not imagine going back to old habits. I realize that the power here is education. In my mind I was doing everything that the doctors and diet industry wanted. I was NOT doing what my body needed. I was exhausted, frustrated and saddened by my failure. I used to spend 40 minutes a day, 5 days a week on a tread mill or elliptical. Now in conditioning I spend 4 days weight training for 40 minutes and the extra 40 minutes a week I spend planning my meals. This truly is a way of life. I have not been kicked out of a restaurant for bringing my own brown rice or protein shake, and my family enjoys a happy mom and wife. Thank you!
- Amy
Hi Gang, I just finished 16 weeks today and reached my overall goal. Since I'm still losing however, I've decided to rid myself of some more fat and do at least another 4 weeks of Fat Burning. To date, I've lost 17.5# and am at 17.4% BF --- that's down from 25.2% BF at the end of conditioning. In the last two of weeks, I've lost 2#s per week, which I never did, EVER, in the early days of Fat Burning. These 2 weeks were also unusual in that I could stop cardio for the remainder of the week -- as the 2# loss came pretty early in the week. So I went from doing 8 cardios on weeks 13 and 14 (with doubles and HIIT) to doing 4 cardio (2 days of doubles on my low days) during week 15 and 16. Up until this point I was averaging about a pound a week, sometimes less. P.S. I also posted a couple of updated photos taken today. I haven't been at this weight since my early 20's (over 20 years ago --- so I'm REAL happy these days :-)
- Kristen
Here I am in mid-week 7 of Fat Burning and have lost a total of 10 pounds! Losing and avg of 1.5 lbs/week - wheeeeee! This is so amazing to me because I am not hungry, not tempted to cheat, and actually more motivated than when I started. Why? The PFA precision feedback and the support of this board. Only 30 or so more lbs to go, so you can say I am 25% of the way there. Will I wear a bikini in 2005, on my soon-to-be 44 yr old body? Bet on it! :-)
- Kiwi
Yes, this DOES work. You'll learn more about nutrition and how your body responds to different foods on this program more than on any other I've tried. Learning how to 'put together all the food' is one of the most important things about this program, nobody can do it for you, because you need to learn what it is you are really eating! It takes all of us at least a few days to figure out how to really balance our diets. The program is an incredibly helpful tool but it's no use to have someone giving you your meal plans, there are many 'weight loss' programs out there which do this, and as soon as you stop them the weight comes back on, because you don't actually LEARN anything about the food. This is where the PFA system is different, because you DO need to learn about what is in the food you eat to match the parameters set up for your meal plan.
- Kerrie
First, a big thank you to Ric for designing such an awesome program! And second, a huge thank you to all of you who post to this site and who have been brave enough to post pictures as a source of inspiration. And a special thanks to Randy Featherston for sharing this website with me! (Hey there Randy, its Cherie from RBC and WTLB.) If I had not seen all of your before and after photos, I would never have even attempted to do something like this at my age (46). What fun! I have just completed my first rotation and it was a lot of fun, as well as a tremendous learning experience. I have benefited greatly! I started on August 30th at 134 lbs and just finished at 122 lbs. I lost over 11 and 1/4 total inches, the most important for me being 4 inches from my waist (from a 30 to a 26). I went from a fairly tight size 8 to a nicely fitting size 6. My cholesterol went from 171 to 134. I feel better than I have felt in the last 15 years! I plan to continue my fat burning through the holidays, just to help me stay accountable to all the sweets being offered and then continue with the program for a few more months and see how I do in maintenance. Thanks again and everyone keep on keeping on, your terrific! Holiday Blessings & Love in Christ.
- Cherie
My cholesterol reading has always been pretty low but last year my cholesterol was at an all-time high of 209! This year it was 129! I didn't change anything else except the diet so I'm sure that was it!
- Susan
Ric, I am going to measure this Saturday but my weight went from 191.5 down to 162.5 my goal was 165. My true goal is to see my 6 pack and I only have about a 2 pack so I am extending for a little longer to lower the BF% so I can reach my goal.
- Larry
Ric, I would like to make a couple comments. When I started this program I was taking 40mg of a blood pressure medicine twice a day half way thru I decreased that to once a day now at the end I have cut down to 20 mg once a day. Just that alone has saved me the cost of a years worth of the PFA each month. I have gained so much knowledge about what I can eat and the quantity and stay healthy. I have worked out probably half of my life and dieted and would Yo-Yo my weight. Now I feel I have the tools to eat properly and can maintain my weight. I would also like to commend you and your partner on providing a service for so many at a very reasonable cost.
- Larry
As for results, I am doing great. It will be a long process for me, as I started at 306 pounds. But during conditioning I have lost 22 pounds, plenty of inches (3 1/2 in the waist) and have learned about feeding myself properly for the first time since I went on a diet at age 12! I am hopeful that your program contains the tools that I need to reach a healthy weight and maintain it. All food cravings have disappeared along with the crazy yo-yo syndrome, and repetitive periods of deprivation. Thanks for your help.
[Ric's response]
That is wonderful, Laura! You should be very proud of yourself for staying with the program and doing what seems counter intuitive; eating more to lose weight. It's just killing me to see what they're doing to poor Rueben (the American idol guy), putting a 450 pound man on a 1,500 calorie a day diet. YOU were eating that much when you started your PT program! It's only a matter of time before that poor guy breaks down. You on the other hand are NOT starving, have increased your calories from less then 1,500 to just over 3,000 caloriesÂ…and have lost 22 pounds (so far) in the process. It does work, doesn't it, Laura?
- Laura
I met my weight loss goals and held my weight right where I want it to be. I have a broad select of dishes to choose from now thanks to the PFA. Thanks helping get to where I needed to be.
- David
Hi Ric. Per your request - here is my feedback on the quick start tips. First of all a little background for anyone who may read this. I have done both the Body for Life challenges and MaxFormation challenge with good success. I especially had good results during the MaxFormation challenge because I converted from conventional weight training to Freestyle Fitness. The problem was...
- Geri
I don't have anymore weight to lose and have learned how to raise my caloric intake while maintaining my new weight. Thanks for everything
- Sheila
My mother is a whole new person since starting your program. The amount of energy she has has increased 10 fold and her enthusiasm for your program is incredible! I've never seen her enjoy a
meal plan as much as I've seen her enjoy yours. Thanks
- Beth
I ended conditioning at 2700 calories which was a real struggle at the beginning of the week and amazingly easier by the end of the week. That scared me big time! If 2700 calories felt fine, what was I going to do when they dropped?? The most amazing thing to me is that I dropped two pounds during the last two weeks of Conditioning!
- Beth
I have been using the site for 2 years. I have lost 48 lbs. I am sold on the site.
- John
Here's an example of what sodium can do to you. I finished FB and went to Mexico weighing 124#- I returned from Mexico weighing 133# only 7 days later! My clothes no longer fit, my waist was much larger and just by eating low sodium and drinking over a gallon/day, I was back to 124# within a week AND it was right before my cycle! Yes, sodium is the enemy- don't discount it!
- Wendi
I think the old saying is true, "Just when you quit looking for (insert anything here), that's when it shows up" I can't tell you how many times I've heard that dumb saying and I hate it but it's true. I haven't even measured or weighed in a week or so because I thought I was doing "so bad" with all my cheating on the weekend. Well, as I am sure you know I was about to quit to plan because I thought I had screwed up beyond repair, and everyone cheerleaded me back into it (which was a good thing cuz I would have hated myself for quitting). So I have been eating clean this week and I worked out last night...Well this morning I realized that I hadn't weighed in a while or measured because I thought I was doing "so bad"...Well, I m not sure what happened but this morning I found that everywhere I measured I had lost! I mean not phenomenal amounts... 1/2 inch here, 1/4 inch there, but for me that's huge! And I was down to my lowest weight to date! That has never ever happened to me. Ever... :) So when I quit measuring for a week and a half, I lost! Even though I cheated. Not that I am condoning cheating because if I hadn't cheated I maybe would have lost more... but anyways. ..Maybe my body is more conditioned than I think it is. cool. Amanda is happy today. Yea, progress is so awesome.
- Amanda
I'm still amazed that I am still down about a pound from when I started conditioning and I'm eating close to 2300 calories per day and before I started I was averaging around 1400. THAT is a fact that is so astounding to me
- Barb
I honestly think this board is equally as important as the PFA for this program. PT/PFA basically makes you toss all 'diet' concepts out the window, and relearning these things and trusting them proves to be a difficult process. The way this program works allows you a lot of time to question and self doubt (am I doing it right? did I enter something wrong? was my analysis skewed in any way? HOW am I going to be able to eat 50 oz of chicken for dinner? ;) ), and I think if not for this board it may have very well gotten the better of many of us. Like was said in a recent post, much of this is in your mind and determination, and, for me, to hear the ups and downs of other PFAers has made a world of difference in being prepared for what's to come (and hopefully go!). Anyone on PFA who doesn't take advantage of this list is either bonkers or has a will of stone, and if they had a will of stone they probably wouldn't need the PFA anyway, right? All in all, well done.
- Quinn
Hi Ric, I just want to say thanks so much for such a great tool. I am a PFA'er and I am in my fifth week of the fat burning phase and I am seeing great results for the first time in ten years of trying to lose weight.
- Victoria
Hi everyone, I just wanted to post some progress on my conditioning phase. I am so exited about it, I had to share. I am ending week 3 and have made some great progress. I have lost 1/2 each inch on my waist and hips. I also have more energy than ever before. The biggest change is my strength gains. I have gone up 5 lbs on my max bench and I am so close to another 5 lbs. My bench goal is 130 lbs and I am almost there. I never thought I would get close. I have 5 more weeks of Conditioning remaining, so maybe it is possible! I know conditioning can be difficult, but I am trying so hard to focus on these goals. Thanks for all the great info on this forum, it helps a lot.
- Linda
My opinion on what makes this program stand out from all the others out there is: 1) the software is great and easy to use. The grades on each day's food plan are instant feedback to give a little sense of accomplishment every day. 2) The Conditioning phase is the best (and the worst!) part of the program! I was maintaining 60 lbs overweight but still eating only around 1400 calories per day. Many people have slowed down metabolisms due to chronic dieting or medications and the Conditioning phase heals the metabolism so that the body will burn many more calories on a day-to-day basis. After Conditioning, people are able to burn fat at calorie levels higher than what they were maintaining at! It also helps people build muscle when they weren't able to add muscle at the lower calorie levels even though they were lifting weights regularly. And of course, muscle is a BIG factor in being able to maintain weight loss and aesthetics. So, the Conditioning phase is the 'jewel' of the program but it's also a bit hard for some people mentally because of faulty beliefs about the effects eating more food, and you don't get the immediate satisfaction of losing weight. Hence, the support board :-) Don't let our whining about conditioning fool you! There are tons of great success stories not only of weight loss but also of weight loss *maintenance* that inspired me to finally go for it after lurking for a long time. (No more losing just to re-gain for me!).
- Barbara
I needed this program because it has fantastic structure, and I needed something to SEE how what I ate, affected me, weight-wise.., so that I could make adjustments in order to lose weight; before I found the PFA, I was 'flying blind', and couldn't lose the weight and keep it off...; it was truly a 'hit or miss' deal; sure, there are other programs out there, that work, and some of them are easier than this one, BUT you don't learn anything from them; as soon as the 'diet' is over, and you lose the weight you want to lose; you frequently go back to eating the way you ate before, and the weight comes right back on.
- Rachelle
I'm starting my 2nd week of conditioning and I was really depressed about eating so much. I never expected it to be hard for me to eat because "I'm overweight, right? I must like to eat." But really I don't enjoy chowing down all that food so much and I felt like I was moving away from my goals rather than toward them. Just goes to show NOT TO TRUST FEELINGS, because I got on the scale this AM and found that I had lost 2 full pounds and crossed over a "numerical boundary" that I was wanting to get over! I know that I shouldn't attach my feelings to the scale but that sure did make the depression go away in a hurry!
- Barbara
This will work
! I'm 47 and felt just like you
This is my twelfth week of fat burning and I'm down 22 pounds. I just keep dropping a little every week. I've noticed that I automatically make the right choices now, and it's easier emotionally after you start seeing the losses. My schedule is hectic right now as I'm moving, and my exercise is not what it was in the beginning, but I'm still dropping. My best advice is not to give up
- Renee
I thought I'd give a brief update: I'm in Week Two of Conditioning and after being freaked out about eating so much food, I'm two pounds lighter! More importantly, I AM building muscle . . . clothes are already fitting better and I have tons of energy! I do Weight Training several times a week and have increased my weight, some by only 1/2 pound, but at least I'm heading in the right direction! And, it's not taking me nearly as long to put together a day's menu! I'm reading every post and filing some away for when I advance to FB ... in the meantime, I"ll just trust Ric and the system!
- Vera
Thanks to everyone for posting your success and encouragement on this board. Some days I was ready to give up until I read your posts. I finished rotation 1 with a total loss of 19 lbs, and 6% BF. The biggest changes didn't start happening until week 9-10 of FB. Of course, I think I could have done better, i.e. starting weights earlier in conditioning, doing more cardio during FB and drinking more water. But also, I'm 46, take anti depressants and use the estrogen patch. Taking that into consideration, I'd say I did well. Anyway I look and feel better than ever. And could not have gotten this far without the PFA. I love this program; it has truly been a God send. The day my sister in law told me about PT, I had been thinking that I was going to have to bite the bullet and do JCraig or WW to get rid of this weight. Whew.....found PT just in the nick of time. I signed up after day one of the trial; it's been worth every penny. and more. Thank you Ric.
- Kathy
Hi, Ric. I just wanted to write you a quick note to say "thank you" for your program. I began my physique transformation on March 15 and today was the last day of my fat burning phase. I was skeptical, yet hopeful when I began the program. Everything I had read seemed to make sense and I figured I had nothing to lose in giving it a go. I had 10 (well, really 11) weeks of conditioning in which I felt as though I would never be able to get down all the calories I was assigned. The last several weeks of conditioning were a definite struggle for me, but I made it and was so excited to begin rotating calories back out of my diet! Each week of Fat Burning was exciting and new! I loved finally reaping the rewards of all that hard work in conditioning. During the last 5 months, I have not strayed from my menus at all and I credit this program for that. I haven't had cravings and anytime I felt hungry, I always knew to which foods I should turn. No more gazing into the fridge trying to decide what to eat – it was always planned and waiting for me! Everything you promised has come true. I have lost 37 lbs, 17 inches, and 9% body fat. I feel more energetic, healthier, more confident, and more knowledgeable than ever before. And I'm not finished. I am going to take a couple of weeks off like you suggest and will begin another rotation August 30th. Can't wait to see the results the 2nd time around! Thank you again and best wishes to you.
- Jennifer
"On the other hand, I do maintain nicely: I've gained only 2 pounds from February"...That is the type of statement that spurs me on to stick with this program as opposed to going for another quick fix with so many of the other diets out there. I KNOW that I can lose weight with low carb diets but the problems are that 1) I'm too fatigued to exercise when I'm on them and 2) I always RE-GAIN like crazy whenever I stop the strict dieting! I think that it's was a decade of yo-yo dieting that made it took me almost a year of lurking on this board before summoning up the gumption to actually start a PT cycle: I was soooo sick of doing the work to lose the weight and then putting it back on in half the time it took to take it off. The devastation of re-gaining is so disheartening that it's less devastating just to accept the obesity than fight it. I have consistently seen messages posted from people who have finished a rotation and report back that the weight loss has been "surprisingly easy to MAINTAIN!" Thus, I am convinced that being on a "way of eating" (plus resistance training) like this program is the only true way to get a body that *resists* storing fat: because there is so much muscle that the metabolism is consistently raised up so that there isn't a *propensity* to store fat.
- Barbara
It's week eight for me in fat burning and I lost another 2 lbs last week. I think I'm in the zone now. I went all week with no response and then boom! lost a pound by Friday and the other by Monday am. I can't tell you how much better I feel today seeing this progress. I have not overdone my cardio which is amazing from my old mentality, I actually have a life
I will keep you posted again next week to see if I am still in the zone.
- Renee
The program works and my wife and I made progress, and are going to continue on our own with the additional knowledge that you have provided us.
- Unknown
Hi. I have never posted on this board, but have found a lot of the answers I needed during my rotation just by following the posts left by people who have had some of the same concerns and questions I have. I am in week 10 of FB and couldn't be more pleased with every aspect of my rotation so far. Things have gone swimmingly -- according to schedule and plan the whole way. I have also become accustomed to the "routines" of the program: planning and preparing daily menus, scheduling my work-outs, etc.
- Vicki
I have reached my goal and thank you for the support.
- Mirian
Bill and Alyssa, I was in conditioning for 8 weeks -- ramping up from 1500 to 2800 calories. I gained 2.5# in the process. While I got a few low scores in the beginning, it's the only way I could've learned how to put together foods in the right combination for me. I urge you both to get into the game, complete the analysis and get on your way to a new physique. This is the best program I've found, not because I'm losing weight (which is awesome), but because I've become much more aware of what my body needs. And if you like to set goals and get immediate feedback (aka A's and A+'s), the PFA is just the tool for you. Today, I'm 15 weeks into fat burning and down 15# -- almost to my goal. But, as others have said on this board, I'm likely to go further as long as my body responds. As much hard work as this is, I'm having too much fun to stop now ---- maybe I need to get out more ;-) Oh, and did I mention that I'm loving watching the fat melt off
Hope you join us!
- Kristen
Hi! I am in the final three days of the fat burning stage. I have lost 23 pounds. THANKS! And I never felt hungry thru the whole process and never felt better.
- Michael
Today, I have lots to celebrate: I am blessed to be the Dad of three lovely daughters and as icing on the cake (oh sorry, bad analogy for FB...) I just experienced my first 3 lbs loss in one week! I started the analysis phase at 236 lbs, finished Conditioning at about 229 and this morning (at the end of the fifth week of fat burn), I was 221 lbs.
- Alan
Hello. I am at 174.5 this morning. I have lost 12 pounds from my original 186.5 in a month and a half. I am very proud of my results.
- Felipe
I too was a FREQUENT exerciser (like 15 or more hours a week!). I was also a constant gainer. I just couldn't get why I worked out so much and my tummy kept on bulging out further. I really do WAY LESS in terms of exercising now (like 6 or 7 hours a week). In just over a year, I've taken about 5" off my waist and I've gained about 8 pounds of muscle. I find pretty amazing since I'm a short (5'1") 42 year old mother who is working out much less. This process requires a leap of faith to let go of the old habits that got you into your present shape. If you like that shape, keep on doing whatever was working for you. If you don't like that shape, you have come to the right place. But, you have to learn new habits. I do mean LEARN new habits. This process is all about education. You will probably struggle a bit to figure out how to get decent scores. Most of us do at first have difficulty with this. In a few weeks, you will learn to get good conditioning scores. After that you will take that knowledge and stretch it to its limits when you learn to manage your food in FB. You will also have to learn when and how to use exercise to accomplish your goals. I too was very frightened that once I stopped exercising like a mad woman (and still gaining!), that I would blossom into one of those huge ladies that you see on the cover of those grocery store tabloids. Take the leap of faith!
- Dona
I'm in my last few days of conditioning and things are going really great! I gained 1.5 pounds but lost 4% bodyfat so I'm a pretty happy camper. I haven't stuck to one program for so long in years.
- Joanie
Ric, this is Chris, a friend of Kevin & Tina. My son Patrick is 13 years old he has been on the program for three weeks and lost 15 pounds and 2 pant sizes. I started this past Monday and I am really going to give this my all. But I am so PROUD of my son cause he so young and I didn't want him growing up the way I had to.
- Chris
I just wanted to thank you guys for this program and what it has done for me physically and emotionally. I keep getting stronger every day. Wednesday I went to do the stairs to see how many it would take me to get to muscle failure. 18 sets (1638 stairs) later I figured it wasn't going to happen. I can remember when 2 sets left my legs shaking so bad I could hardly drive home. My runs leave me pumped now not exhausted, it's a great feeling. Haying season starts tonight. What doesn't kill me can only make me stronger, right? Looking forward to seeing if all the teenage boys are still scared of me. I just flex my biceps and it keeps them in line. LOL!
- Shelley
Hi, folks, just wanted to thank you all again for your tips and encouragement. Sunday i got a C-, yesterday a B+ and today an A-. already improving on body fat ratio and lost 1/2 inch here and there due to all that water i'm drinking! i am really encouraged and feeling good about this program!
- Sharoyn
Carole, I was the same as you eating very low calories and exercising myself to exhaustion to lose the weight. I started conditioning at 1400 calories and went up to 2750 in 10 weeks. I did only weight training and dumped the cardio. I finished fat burning at 137 and I started my analysis at 155. This program really does work but you have to dump the old mind set and learn a new one. If you read the old posts you will see almost every one goes through a period of panic in the beginning. If you think about it you've already said what you have been doing is no longer working for you. Give this a shot, you won't be sorry. Follow the guide lines set out and you will have success I promise you.
- Shelley
I had an interesting exchange with a medical doctor, yesterday. I was in for a regular checkup and he told me that I am 50 lbs. overweight and need to lose weight. (Gee, doc, I hadn't noticed.) I mentioned I had started this program and have lost from 236 to 227 while increasing my calories from less than 2000/day to 2800/day. He told that was impossible and recommended that I immediately begin a reduced calorie diet to loose weight. He cut me off before I had a chance to explain more about the PFA/PT regiment. No wonder our society is so obese.
- Alan
I'm in week 3 of FB, and never felt healthier and happier. About a month ago I rejoined the local gym and happened to get a free personal training and nutrition consultation session. So I figured for fun why not bring some of the printed out days from the PT module and see what the nutritionist thought. You know, get his opinion and see if he heard about Physique Transformation. Couple days later, I meet with him, and he goes through a little speech about dieting (anti-atkins, anti-south beach, anti-cardio queens...), keeping a food journal, etc. So I bust out the menus, tell him about what I'm doing. He looks at them, and automatically assumes that the module is telling me what to eat. "I'm very against plans that make your choices for you...like this! [he points to a meal] Half a cup of Fat Free cottage cheese and a yam? [he points to another meal] black beans and fat free cream cheese on chicken? Who the heck would actually want to eat that when there are so many other things to eat?" I explain to him that those were my choices, not the module's. "Oh..." I show him the website on his computer, we finish up the consultation, and I go downstairs to go lift An hour later I come back up to go down the elevator (they lock the stairs for some reason..) and he's still on the website, engrossed in it. I haven't seen him since, but am waiting to see if PT.com will have a new customer. :) Thanks for such a wonderful program.
- Jim
I took measurements this morning and found that I have "shrunk" another 1.5" in my waist over the last two weeks and 1/2" in my hips. My weight has stayed about the same, but my %BF has dropped 3%. Start 3/15 -------> Now 4/18 Waist 45" ---> 41.5" Hips 46" ---> 45.5"%BF 31% ---> 26% BW 235.5 ---> 229 And I still have three more weeks of conditioning to go, before FB!
- Alan
Thanks, Ric. Today is my first day at 3076 Calories and I just had one of my best lower body workouts ever. I have increased my squat weight by nearly 45% in the last five weeks. I am setting new PR's in every workout. You told me I would be amazed at what all those calories could do when poured into this fat but calorie starved body and you were right.
- Alan
Well, I am still thrilled and surprised how well this program works... am in maintenance for 3 months already and keeping my weight loss off. Started at 156p.; FB ended at 140.5p. and after first few weeks of maintenance at 134.5-136p. Few days ago came back from trip to Europe, spending 9 days without strict PFA program but still using the basic principles (or at least I started that way)... and fully enjoing myself on this vacation...visiting family & friends, well - you can imagine that here and there I got completely "wrong" food and... *blushing* alcohol... and guess what? This morning I weighted myself at home and was 134 pounds
! could not believe it :0) ...did I mention I did not exercise whole time on my vacation? What I meant by praising this program is:
A) it definitely did something incredible to my metabolism -> and it works much-much better now;
B) it got me knowledge how to eat, specificaly sugar-fat-water info & also importance of how to balance diet & exercise;
C) at last but not least - now I know that when I slip somewhere along my eating habits and it'd show on me - I have the tool to correct it
!
- Dana
Another pound that is! (aw, c'mon, it wasn't THAT bad). I know it's not like I've broken through a plateau or anything but I'm just so pleased to see the scale going down....total loss so far is 9 pounds (yay!) To anyone that has their doubts, this program WORKS. Stick with it and do exactly as you're told (!) and the weight will come off. I've been fat my whole adult life, have no idea what I look like slim and have tried what feels like every diet under the sun with miserable or no results but not this time! Thank you so much to everyone whose advice, recipes and get-on-with-it attitude has pushed me along - this is kind of a big thing for me :) Have a happy day, everyone.
- Natalie
Well your analysis pretty much sums up my existence during my three years of BFL---1800 kcal/day and no transformation. Ric has made me a believer in all the great things 3,000 kcals/day of properly balanced nutrition can do when directed by the signals heavy weight training can provide. The BFL works great for some people, but I agree with you it leaves a lot to chance regarding nutrition.
- Alan
Thanks for your reply and your concern. I really hope you realize what a great service you are providing for so many people. I considered myself fairly knowledgeable on healthy nutrition and exercise, but I have really learned a great deal in the last eight weeks. God bless you in your work.
- Shelley
Hello it's me, Mrs. Kevin {Tina} Roper I am in my 11th week of fat burning and am sooooo happy. I will stay with this system the rest of my life. I am 31 pounds lighter, 38 inches gone all over and fat count from 58.9 percent to 49.1 percent. I think some of my friends that are on their latest fad diets are sick of us bragging on the P.F.A. but hey, they'll just have to deal with it or get on board! HEE
! Thanks so much.
p.s. Kevin is looking so good, my friends are commenting on how good he looks!
- Tina
I haven't posted my progress yet and just wanted to share the results so far. I'm in my 16th week of fat burning and here are the numbers....
-29.2 on the scale, -8.5% body fat, +13.4 lean mass gain, -42.6 fat loss, -21.3 inches
I am so excited I can hardly stand myself! Anyone having doubts about this - hang in there, my numbers didn't start to drop significantly until the 6th week of fat burning and then yea baby! The posts on this board has gotten me through the rough days - thanks!
- Tina
Today must be a good scale today - I am five days into conditioning and my scale was down 5 pounds today. Surprised
- Robbie
Ric, I have just completed my first rotation on PFA. After being in conditioning for about 3 weeks in August, I had an injury that kept me from staying on the program. However, the "clean" eating helped me lose while I was out. I started from scratch again in October. Following are my stats:
- Bruce
Yes, we are on our way. I'm really feeling energetic - and in quite a good mood - with all this fuel. My eight weeks sounds like forever...but I'm sure that as you report to me your progress in FB, I will be able to make it. :o) Even though I have read all the accounts, I have to say I am surprised to see the scale go down as I eat all this food. Every morning I prepare myself that it is OK to gain weight during conditioning.. and all I have seen is slow progress downward (about 5 lbs all together). Even got a reaction from family this morning - after watching me eat more than I have in years - "maybe your scale is broken"...HA. Just seems impossible.
- Wendy
First couple of weeks in fat burning. Some "hungries" but nothing like the gnawing in starvation programs like WW. Usually only get hungry when we don't eat in even intervals - when we do eat that way, we're fine. Wife started exercise and walking program. I'm still trying to get there but quickly finding it almost impossible to get to the gym given work and commute times. I know how important it is, so I'll figure out something else. Both losing weight regularly. She's in week 3 fat burning and has lost total of 26 lbs and 14 inches overall. I'm in week 2 fat burning and have lost 14.5 lbs. So far, so good. [Ric's note: Kevin and his wife have a substantial amount of weight to lose and lost weight steadily during the Conditioning phase].
- Kevin
I completed five days in analysis and my first 3 days in conditioning. Somehow my weight has gone from 235.5 to 229.0 lbs during that time. My average calories were about 2000 kcal/day during analysis phase and conditioning is taking me up to 3200 kcal/day over the next seven weeks. Today was lower body my lower body work and I can't believe how much stronger I felt! Duh? Is that what 200 extra kcals can do? I am wondering what works out with 1200 extra kcals will be like.
- Alan
Just a post for folks who are thinking about this program and wondering what it is like. I am in week 3 of conditioning. Eating 1950 calories, on my way to 2850 in week 8. I'm sure I will run into the common feeling of being over-stuffed the last couple weeks. I've been sticking pretty close to the plan, getting A's on average. More A+'s lately as I have learned how to squeeze out more sugar and sodium. I am lifting 3-4 times per week and go for a long walks almost very day. I have let go of about 5-6 pounds at this point (water? fat? who knows). What I wanted to report was how energetic and clear-headed I feel. No more late-afternoon lull where I head for the candy and caffeine to try and perk up. Not craving those things AT ALL - and I consider myself a sweet-tooth kind of gal. I'm in a perpetually good mood. And my skin seems healthier too. Perhaps it is all a coincidence, but right now I am willing to give the program all the credit. :oj Anyway, just wanted to let people know that there may be many benefits before you even get to FB. What a nice discovery. Cheers!
- Wendy
I love your program and was able to lose 20 lb. in my first rotation and am looking forward to losing another 20 - 30 lbs. Maybe later in the year! Thanks for showing me how easy it is to lose weight and get back in shape! I have only gained 5 lb. since the first of December and have been able to maintain and not gain any more. You have a great program and a lot of great people for support!
- Dee
I'm completing my first week of Conditioning and I'm down 4 pounds! The first 2-3# were definitely from water but after eating so much all week, is my metabolism already kicking in? Am I losing muscle? I haven't gone gung ho on the weights, just nice and easy since it's been a while. I'm NOT complaining about losing, just curious.
- Julie
The diet is going great. I am down 23 pounds and 14 inches. We have six of us doing this together and I had another person asking for information at Wal-mart, I'm about ready to have Kevin make me some cards out so I can just hand it out as they ask. Thanks so much for this affordable plan we can follow. God Bless.
- Tina
Hey Ric, I have taken all your previous advice and everything is going well. So far I am in the second week of conditioning and I have already increased my calories according to the recommendations of the PFA. I AM TOTALLY AMAZED. I have lost 2 pounds and I'm not doing cardio, just weights and I have inceased calories mostly from carbs according to the PFA. WOW!
- Jose
Ric, you guys have done a TERRIFIC job with the PFA. I have tried numerous diets before and this is the first one where I have learned so much! My first week is almost done, if the rest of the conditioning phase goes by this fastÂ….I will be dancing a jig..LOL
- Stacy
I have been doing it for over a year now and have done 2 rounds successfully so I am ready to go on my own now Thanks!
- unsigned
I completed the program for this round...I have lost what was expected and feel great
i still ave more to lose, but will start again in a few months
Love the program and will BE BACK
!
- unsigned
The software does take getting used to but I absolutely love it! This week has been a real eye opener about how much sugar has been in my "low fat" diet AND how much fat was there that I didn't know about or didn't realize added up to so much.
- Stacy
Hi everybody! As of today, I have officially ended my first rotation...started in end of August 2003(@156 & 30% BF), conditioned for 6 weeks up to 2852 cal, then went through 17 weeks of FB and ended @ 140.5 & 22.6% BF... I do consider this journey as something still unfinished, although a successful one. My original goal was 140 pounds which I am short of 0.5 pound.; let's be generous and say I have reached my goal :0) My current goal is...
- Dana
Hi all, I started fat burning (contest dieting) this week and was feeling a tad unmotivated to do what it takes to get 'er done, and trying to figure out what that is about. Last night, I was musing about that and I realized - this time last year, I was 16 lbs heavier than I am today. Today, I am 5 lbs BELOW my original goal on the PFA (before I decided to compete). In the meantime, I've been building muscle. My metabolism never waned. I went from 1600 cals to 2400 calories and my weight didn't change from when I was at 1600 (I have learned how to eat during conditioning). My bodyfat is still hovering between 13.5 and 14%. I've put on 8 lbs from my on-stage weight since August - most of it came on after I started supplementing and lifting heavy. In short, I don't look like I need to lose weight. I need to strip fat for competing, and this is the first time in my life I am setting out to lose weight strictly for sport. FOR SPORT
! So now my drive to lose the fat has to come from another part of me - not the part that desperately wanted to be scary hot. I got that. Now it's purely recreational. Wow. I'm 44 years old and I get to diet recreationally. Holy cow.
- Sheri
Lost my two pounds, right on schedule! Whoo hoo! No cardio!
- Shari
I have lost my 2 lbs a week so far without adding cardio. In week 3 now. Wow, losing weight and eating at the same time. AMAZING!
- Shelley
Dear Ric, well I must admit I was skeptical, but figured two or three days wouldn't hurt, and I'd see what was what. Amazingly to me, but probably not to you, my blood sugars have been very well controlled for my three days of conditioning. My only known spike was when I ate part of a chocolate graham cracker - a real no-no, I know. Even the protein drink with raspberries and banana didn't spike my levels, nor did the protein drink with cocoa powder and banana. Rice and plain potato, consumed with a great deal of trepidation, didn't either. First time since diagnosis a year ago. I am flabbergasted. Plus, I've lost three pounds in analysis and conditioning so far. Ultra cool. Thank you so much for giving me hope I can get off medication and eat a normal diet.
- Tracey
I was extremely skeptical that I could possibly ADD MORE CALORIES and not gain weight. That is really what caught my eye. There is no way I could eat more and not gain weight. I thought you had to be starving 24/7 to look good. Boy, was I wrong. My co-workers are always saying "Are you eating again."
- Debbie
I had been on WW on/off for 4 years and was gaining at 1200-1300 calories when I stumbled on this program last March. I was extremely skeptical that I could possibly ADD MORE CALORIES and not gain weight. I had to go a bit slower than the automated program set me up for, as my body was used to low calories for too long. But with the help of a coach that brought my calories up slowly, I was eating 2200 calories and MAINTAINING my weight. That was mind boggling to me. And it is that thought that keeps me going thru FB, because I know when I finish up this rotation, I'll be able to be eating MORE again, and maintaining. With WW and the other low calories, you lose the weight at low calories and then you have to STAY THERE to keep it off. That's why most folks gain it all back. Of course my eating has cleaned up quite a bit since I started this program. And I realize I'll have to stick with that. But my tastes in food have changed a bit too. :)
- Audrey
I am 40 years old approaching 41 in April. I always said I'll lose the weight before I turn 40, yeah well that didn't happen. I had friends always wanting me to go on the Adkins and other diets that I knew weren't healthy. This diet, if that's what you want to call it, is perfect. I'm in my 4th week of conditioning and 13 pounds lighter (100 to go) and inches going everywhere. Energy level that of a 20 year old! My husband is receiving the same results. We now have 3 friends started and they're thrilled also. Thanks so much! God bless.
- Tina
I am in my 2nd round of this program, trying to loose about 5 pounds. During my first round, I experienced similar problems with the fat burning stage- I lost 1 pound the first week and then no more. Than I gained it back the 2nd week! I stuck to the plan, talked to Ric on the phone, did a veggie day, that took 2 pounds off, but still I didn't take off 2 pounds a week like other people. I didn't have much weight to lose to begin with, but I stuck w/the program, mainly because this was the first time in my life I could eat and not get FAT
! I figured that was better than not eating and barely losing any weight. Any way, around week 6 I lost a pound, and than another on week 7, and the remaining weeks I lost 2 pounds each week-total loss of 14 pounds and my body fat is between 16 and 17 percent. IT IS WORTH IT
! YOU'RE ONLY COMMITTED FOR THAT 12 WEEKS_SO DON'T GIVE UP
! Everyone's body has to hit a different level before the weight comes off. I noticed that I lost the weight where I really needed it too, not just weighing lighter and still having a pear shape. I lost 2 1/2 inches off each thigh and 2 off my hips! It was truly the fat going away. I hope this helps or gives you
encouragement to keep on going and don't give up
!
- Jeanette
Hi Guys! I'm not quitting the program - I am actually having great results with this program and am so glad I have been introduced to it. I am working with my trainer, Sheri Foster and she has put me on her account as a profile. As of today I have lost 14 pounds and feel better than I have in years
Thank you for such a great product and I am hoping to turn many people on to this!
- Julie
I have to say I am enjoying FB so much more this time around. I have REALLY cleaned up my eating- not as squeaky as Sheri, but pristine compared to my first rotation. The interesting thing is that I am much more creative this time and feel like I'm cheating when it tastes so good! I am cooking my chicken in green chile and mixing it in with my egg whites and hash browns in the am- yummy! I had ground turkey, pasta and some sauce yesterday- I thought I was out to dinner! And today, I am enjoying both balsamic vinegar AND olive oil on my salad because I had enough fat calories left over- trust me, at 6% that doesn't happen often! It's a totally different experience than it was the first time. Just wanted to share how much fun I'm having! :)
- Wendi
I've gone up from about 1400 calories a day to almost 2800 and lost 3 lbs.
- Shelley
I have reached and maintained my goals! Just want to take a break for awhile, and reconsider again in the future. This has been a great experience; thanks for all!
- Susan
As of this morning, after 3 weeks of fat burning, I am 1 pound behind in my weight loss. I have lost about 5 pounds in the three weeks. I am getting about a pound of fluctuation in weight during the week, but by the end of the week, I lose 1-2 pounds. I can feel a little difference in my pants – they are a little looser. Bottom line, I am one pound off of the scheduled 2 pounds per week.
- John
I am in week 4 of FB and today, I am down 6 lbs from my highest weight, which happened to be my first day of FB. I know some of that was water and extra food but I am pretty sure I am seeing a little more of my abs than I was a week ago.
- Karla
I lost 27 pounds in my first rotation (after hitting a plateau on Weight Watchers that lasted nearly two years). I have 3 weeks of Conditioning left in my second rotation, then I'm going for broke!
- Shari
I lost 23 pounds in my first rotation. I didn't do any cardio because I lost all the weight I was supposed to, just following the eating plan. That rotation ended in early November. I just started Rotation No. 2, and I had only gained back a few pounds. Quite reasonable considering the holidays. Everyone's results are different. But there are people who lose 2 pounds a week just as planned.
- Diane
Thanks Ric, I started at 208 and eneded at 168. I haven't been in this good a shape in 30 years. I thank you from the bottom of my heart. I have told numerous people about your program cause they all ask about the changes in me. I will send pictures when I get them. Thanks again.
- Mark
This goes out to all the newbies out there wondering if this program is worth it. I want to tell each of you personally to stick with this program and follow it to a "T" for best results. Many of the regulars here on this board remember me asking the exact same questions you are asking 10 weeks ago and...
- Mitch
I started the program weighing 154 lbs., I'm 5'3" This morning I weighed 140.5 lbs. My body fat % is questionable. I went from 32% body fat to 27% body fat. So I guess that is pretty good. Anyhow, I'm thrilled with the results. Losing nearly 14 lbs. has made such a difference in my appearance. I look better, I feel better and I have more energy. When I get organized, I'll locate some pics and post them. Look forward to the new version so I can start and finish another rotation before summer. I hope to reach my goal of 123/125 by June. That would be grand!
- Joanne
I stopped working out a month ago after 5 years of absolute frustration with personal trainers (4 to be precise) and all manner of diet variations. I decided I would not lift another dumblell until I had figured out why I could never increase my strength or muscle size or even lose fat. I believe I found the answer two weeks ago when I discovered PFA and so today, I hit the gym. WOO
! If eating all that food isn't doing anything else, at least it's doing something to my muscles. I was in total AWE at how strong I was. Those challenging dumbells felt like feathers and I couldn't believe the endurance that I had. I felt pumped and juiced to the bone and all I can say is, it must be the PFA. If things keep up like that, WATCH OUT RIC, I'm coming after you!
- Anthony
I have started using PFA for the last 3 days. I am excited about the the program and can't wait to meet the new me that is waiting to be release. :-) I have cruised some of the post and your guys are very supportive and that is what I need and would like to return. I have tired BFL, WW and thought about Atkins. This program seems to put all the right things together and the support is the aspect that really stands out. I sent in a question and did not expect Ric to respond and he did and he was so timely. I did the NEWBIE call tonight and it was great I got so much information. I have a long way to go I am 6'1, 260 pounds and a track record of limited success with weight loss. Somehow I know this will be different I feel like I have a plan of attack and folks to help. I am excited about 2004! And know that we all will be successful.
- Ray
If you read earlier posts most of them will tell you that at first you will feel stuffed and then your body will adjust and look forward to the increased food. Honest. I thought I would explode the first week, now I am up from 1200 to 1800 calories and have even lost weight.
- Shelley
Ric, I completed a fat burning rotation first of September '03. I have been able to maintain my goal weight plus or minus a couple of pounds. I lost about 23 pounds on my first rotation and weigh 170 lbs. I'm about 15% body fat.
- Bill
I just got done with 4 weeks of conditioning, I am in the first week of fatburning and have lost about 7lbs since beginning conditioning and have lost 1% body fat. That is with no cardio yet and I just started weight training...so we will see what happens over the next 11 weeks...
- Erick
I have a history of disordered eating - not an eating disorder per se, but a truly unhealthy obsession with what I eat and how much I eat and feeling guilty about what I eat. I'm in my fifth week of conditioning - one more to go - and though I'm still interested and involved in my food, I'm losing my obsession. I agree wholeheartedly that the program is very rigid and appeals to the obsessive in us all - how many grams of this versus that, how can I "tweak" minute amounts of food to get a better score. But for me, that rigidity has been necessary to learn about food and think about food as fuel for my body and my metabolism, instead of something to reward or punish myself with. I'm not assigning emotional values to my meals - it's food and I need to eat it. And somewhere in these past five weeks, I've found that I don't have to spend so much time and energy on my food anymore - I KNOW roughly how much food and in what proportions I need to hit my goals. But I really am developing that knowledge. For me, that has laid the groundwork for a lifetime of healthy eating and fuelling my body. And if I have that groundwork - that base knowledge of how to use food as fuel - it's not time
consuming, it's not emotional, it's not obsessive. It really can be an automatic part of my daily life. For the first time in a LONG time, I feel like I can relax about my food, and that's been very liberating.
- Beka
Hi Ric, I previously went through your entire program losing from 130 down to 115. I was very happy with my results. During my maintenance period I leveled out at 2000 calories and 120lbs which was my weight goal. I became pregnant and due to severe morning sickness, I had to stray from the program for appoximately 8 weeks and now am back on the PFA. My midwife was very impressed with your program. I have so much more confidence in my postpartum period knowing I can just hop right into conditioning and then into fatburning. I never ate enough throughout my other pregnancies and am really looking forward to a very healthy PFA pregnancy.
- Beka
Hey Ric, I have now actually reached my weight loss goal. I was 208 and today I am at 171 and calculated 13% body fat.
- Mark
I am, like so many others, amazed that I am consuming so much and losing body fat. Thanks for your program and tools!
- Cyndie
Yipee! I finished my first PT rotation today. Overall, I'm really happy with my results. I'm spending the holidays in maintenance and I'll start another round after New Year's. I've already pinpointed some areas where I can improve, like adding creatine and being more proactive with the cardio. I'm really excited to see how much better I can get. Thank you to everyone for all the support.Here are my stats:
Height: 5'10"
Starting Weight: 246 lbs. Starting BF%: 47.9% Starting BF: 117.5 lbs. Starting LBM: 128.5 lbs.
End Weight: 223.5 lbs. End BF%: 42.6% End BF: 95.2 lbs. End LBM: 128.3 lbs.
Lost: 22.5 lbs.
- Nancy
Know what? Here's what's freaky as well - and Ric warned me about this - folks that see my 'before' pics NEVER believe that was me. Even folks that watched me during the whole process will SWEAR I never looked like that. The going theme is that I was ALWAYS this fit...It's like transformation is just too beyond the grasp of folk's thinking. Amazing thing. [Ric's note: Sheri Foster's pics are in the Success Gallery]
- Sheri
Hello all. I am only 3 pounds away from my goal. I began the PFA at about 148/9, 5'9" tall and had a 10 week conditioning period. I began FB in August (the second week) and hired Jo as my PTS to keep me on track, motivated and help me reach my goals. I really just wanted to get to 135 pounds. I am presently at around 138, and have just lowered my last rotation. I have acheived 16.5% BF according to the PFA, and I am happy with that. I have learned a lot from this program, and will continue to use it throughout maintenance, as I feel more responsible and in control when I know what I am eating. My goal was to lose about 13/14 pounds and I am almost there, and have no doubt I will reach my goal soon. I was one of the "slow Losers" at about a .5 pound per week. Talk about frustration. I believe in this program and know it works differently for everyone, but that it helps maintain a healthier lifestyle. I feel extrememly cardiovascularly fit (after the cardios Jo gave me
) and feel good in general.
Measurements:
36 (B) chest
25 waist
35.5 hips
wrist 6
Body fat 16.5%
- Jess
I'm turning 40 next July, so hitting it in the best shape of my life would be quite a milestone. I just love this program because it makes so much sense...who'd have thought that I could eat 1000 calories more per day on a regular basis and not blow up? That alone is amazing.
- Linda
Hi Ric, thank you for your "when to add cardio" advice last week. I did as you suggested and I am down 1.5 lbs this week. :) I don't have a ton to lose so 1.5 lbs is huge for me! I really appreciate your presence on the board and being there to help us all out.
- Laurie
Ric, hello from Western Maryland. The paving season is about 3 week from its end here and then all I have to worry about is hunting white tail deer and bodybuilding and diet for the next 4 months. I just had to drop you a line and let you know how things are going so far. On Sept. 1st I started lifting weights after taking the summer off because of work. I was so disappointed because I couldn't even do the 60lb dumbbell for a set of 12. This went on for about 2 weeks and I remember wondering how I would ever lift the 80's again. I felt so weak...... I officially started the conditioning phase on Sept 15 and worked my way up to 3,169 calories per day. At the same time joining up with a trio of guys at 5:00am 4 days a week to lift together. The first week of October I sat down and wrote my goals for the next 12 weeks which included being able to lift the 100lb dumbbell's at least 1 rep by the end of my 12 weeks. Well, Monday Oct 27th just 3 weeks later I was able to lift a set of 70's for 12 reps, 80's for 10 reps, 90's for 8 reps And you guessed it, 100's for 3 reps. WOW ! I was so amazed that eating a proper diet could do that much for me. In the past I was always trying to lose body fat by a low calorie diet at the same time I was trying to muscle up by lifting weights. It just didn't work. But here is the kicker.....the fat is melting off at the same time my strength is going thru the roof. No, I haven't lost 2 pounds a week on the scales (just the mirror) but then again, how could I with all the added muscle I am gaining? I cant say thanks enough. See you in the success gallery in 2 months.
- Mike
Brett hit 209.8 this morning from 215. He keeps running around going 'How in the HELL is this happening?? I'm freakin' stuffed!'
- Pen
I haven't weighed below 150 in over 18 months or so...maybe longer. Today, I weighed in at 149! 4th week of fatburning. Based on my measurements have gone from 32.1% bodyfat to 29.9% bodyfat...sure there is some margin of error there due to not measuring exactly the same each time...But I feel great, the puffiness in my face and body has gone down. So thrilled to learn the proper way to eat...that's probably the most exciting thing for me right now. It's actually becoming a habit now...I really don't think I will go back to my old way of eating for any length of time in the future...maybe holidays, occasional weekends or special occasions. Thank you Ric for this incredible tool...it really is breakthrough in the crazy world of weight loss. Can't wait to see the end result by week 12. This tool is so empowering...
- Joanne
I can tell you what FAT feels like I am at the end of my second week of FB and feel like I'm in heaven! My last few weeks of conditioning (I did a total of 10 weeks) I felt like a cow, everything was tight and I only ate to feed myself and didn't enjoy it at all! I gained 5.5 lbs in conditioning and was down 6 pounds this morning after only two weeks. I don't know if the long conditioning has anything to do with the rapid loss but I still wake up and think "Is today the day that the scale will be back up" *@&! I wish I could stop that! Anyway, for those of you in the trenches of conditioning "Hang in there
!" My clothes are fitting againg and I am getting a lot of compliments on my body from Hub and friends and I am enjoying my low days when I actually feel so hungry I could eat my arm off. This from a girl that has lived on 1200-1500 calories for years, I laugh when I think of when I was up to 1800 calories in conditioning and emailed Ric that I couldn't eat all that food! I have not added any cardio yet and am lifting 3 days and doing Abs of steel 3 days. Good luck to all of you!
- Lynda
I have lost 2.4 lbs already this week and wonder if I have gone too low or is this the norm for the first week? I am not complaining, I stand in awe when I realize that this is really going to work! Without getting mushy I want you to know that I am so impressed with the program and most of all about the genuine desire you must have to help people at this ridiculously low price. I pay more for lunch, now that I can eat so much more, than I do for a month of education and support. Thanks.
- Lynda
I want to share with you what my husband has experienced with the PFA. He is 6'4" and currently weighs 241. He started at 246 at the beginning of his conditioning. As I suspected, he has been undereating for years. He is in his last week of conditioning, and is eating 3600 calories. He started at around 2000 calories. He has a lot more energy than before. He can't believe how much more healthy, clean food he can consume without gaining weight, but he has lost 5 lbs. during conditioning. I started him on a weight program and he has gained 3 inches in his chest. We are going to have our body fat measured at the end of this week before we start fat burning. Our 14 year old daughter is also entering in food on the PFA and is learning a lot about nutrition.
- Leslie
I've already lost 4 lbs.
I'm really enjoying the challenge. I like the "grading system" - I was always a mostly A student & competitive in my grades - I think this is the one thing that is finally going to be successful with me. God bless you & your efforts to help others.
- Karen
Hi Ric - Thank you so much for your program and for all of your support. I am sooo glad to have found you guys ... you are the last stop and I KNOW you are the answer. My program will consist of multiple rotations due to the amount that I need to lose. I am just completing my fourth week of conditioning and will begin fat-burning next Monday. Have read your 65 page "ebook" twice so far and am reading it again. So much to learn. So interesting. So true. Just curious, but am I the oldest one on your program (will be 66 in December)? It is amazing how this is working. I had lost 14 pounds before beginning with you a month ago. I am down another 10 pounds for this first month. But the inches
Many inches gone already ... absolutely amazing
Some day in a couple of years, I hope to be able to send in my pics also.
- Jeanne
I have had a problem with compulsive eating as long as I can remember. I have been really heavy - 200+ lbs... and I have been lean - 148lb 15%BF. I am exhausted mentally and financially with going from one diet to another. I did the Stop the Insanity program (Susan Powter) in the early 90s. I think it worked for me because it gave me clear guidelines on how to choose foods and calculate fat. I lost 60 lbs and eventually ran a half marathon. After a knee injury I stopped running distance and started lifting weights, and maintained 18-19% BF for about 5 years... had some great photos taken... then it was like I was consumed with the desire to EAT. And not just any food would do, but doughnuts, fried cheese, pizza was what I craved. I would eat to the point of being sick... I was miserable and ashamed that I couldn't control this addiction. Then...
- Susan
I'm in Week 9 of FB, lost 20 pounds so far, no cardio required yet. Can I add it just because I want to? Or is it better not to? Will it screw up future rotations? I can see the headlines now: Woman Loses 100 lbs. with no cardio by eating food. At this rate I'm going to finish this rotation and have to go through my next Conditioning and then MAYBE I'll get to use my treadmill.
- Diane
Hi All, not only did I lose 24 pounds but my blood pressure dropped from 140/70 to 110/60, my fingernails stopped peeling (they are longer, healthy and strong), I have so much more energy and I almost never "break out". All signs (in my opinion) that my body is getting the nutrition it needs.
- Margo
Worked for me, too, and I'm not finished yet..! Read my Success Story, so far...; I lost 12.5 inches in my waist, and 12.5 inches in my hips, SO FAR, since beginning with the PFA the end of March 2002, and lost 48.5 lbs WITH the PFA since then...; I had tried so many times, before this to lose the weight, and I always stalled and couldn't keep what I had lost off, either..; try it, you won't be sorry, if you stick with it!
- Rachelle
If you feed your body more it will come out of starvation mode and your metabolism will increase. And it does work. You just have to have faith. I started conditioning 1700 cals. I just went into Fat Burning at 3500 cals. It took 11 weeks and I lost 2.5 pounds. I didn't do any cardio at all. Note that everybody is a bit different and some people gain a few pounds during conditioning; but it's only temporary because it comes off - and more - during fat burning. I know that it's hard to believe if you've been working your butt off - except it doesn't seem to be coming off. But give it a chance - it really does work. It has for me and a lot of others.
- Pam
I've been on the program since April and just received the news from my doctor last week that, technically, I'm no longer even considered diabetic. I didn't know it was possible. She said, of course, that I'll have to continue eating well and keep my weight down, or I'll be right back in there. I went all through Conditioning and Fatburning without having to take my meds, so I really doubt if you'll have any problems [Ric's note: Shari answering a question from a Type II diabetic].
- Shari
Thanks Ric. Your program and this group gets a lot of the credit. I should point out that my photos reflect about a 20lb drop after 2 yrs of daily workouts (246lbs - 225lbs from 2000 to 2002). By contrast, I went from 217 to 185 (32 lb drop) using your methods in just 4 months. I knew I was already on the right track, but it was taking longer than I wanted (at that rate, I'd be 207lbs still). PFA helped me to cover the distance in the most optimal way with the fewest (read none) gadgets and supplements. I'd read a lot of the fitness mags and knew some of the truisms for weight loss, but there's a large body of contradictory information that I know frustrates everyone. The education I got from you and this group helped to separate the chaff from the wheat.
- Longden
They need to advertise the PFA as the answer to having fabulous nails. In Week 8 of FB, I have the best nails I've had ever. Just a side benefit, but a remarkable difference after only 13 weeks total on this program. Eat great food, grow nails and lose weight. Who would have ever thought it possible?
- Diane
I just wanted to let you know that I am recommending this program to everyone I meet that will stand still long enough. I don't give them referral information, because quite honestly, I am always suspicious - if someone tells me about something and they ask me to make sure they get credit, well, I question whether the recommendation came from the heart or from the commission (or credit). So I don't want there to be any doubt about my belief when I tell others about your program. I'm not bothered if I ever get any credits or anything, the program is so inexpensive anyway, but I just wanted you to know that I am out there spreading the word for you as well. I really and *truly* appreciate what your program has done for my health, and heck I haven't even hit the cool part where I get to lose weight yet!
- Cate
You couldn't pry my sugar loaded coffee out of my hand! Now I don't even have sugar in the house. This is a very amazing program.
- Trina
I started this program 4.5 weeks ago. At the beginning of the this program, I was constantly fatigued, cranky, had the worst time getting going in the morning, slept like crap, and I had fingernails that were like paper. I couldn't grow them at all. If I did get any nail growth, you could bend it back and forth, I mean, really really thin. (I'm a moron, yes, if I see my horse's hooves or dog's fur looking bad, I know it is nutritional in basis, but myself? PFFT) I was seriously addicted to chocolate, but thought, hey, as long as I keep my calories down to about 1200-1500 I can sneak a half a bag of m&ms in every day... I was going to a chiropractor about every 10 days because my neck was always so tense it would give me terrible headaches. Oh, dark circles under my eyes? You bet. Now, I have the most incredible nails coming in. Hard, thick, beautiful nails. Not very long yet, but it won't be long before they are past the tips of my fingers at this rate. I wake up so bouncy and happy that my family is making tigger jokes and getting seriously annoyed with me. I have energy when I get home, and actually have a hard time shutting off at night now :o) My sugar addiction? Gone! I finally have broken my bad relationship with food. It isn't something to *sneak*, it isn't something to get depressed over, or something to regret, it is fuel again... and I now can plan a menu that meets all my nutritional needs without pain - and one that I can enjoy and never feel like I'm starving myself again. I saw the chiropractor the other day just as a preventative measure - I haven't *needed* to go to her at all. And the one time I have been to see her, even she commented how I was radiant, skin glowing and eyes bright. Said it was an amazing difference (Of course, I then told her about the PT site! *grin*). I would have to say, that even though I haven't hit the weight loss part yet, and I'm certainly not to the scary hot phase (yet), I am truly a woman with a new lease on life!
- Cate
I started FB in the first week of January and have run on manual since my 12 weeks finished. To-date I'm down 86 lbs, with plenty more to go. I am atypical for this forum though. I've never scored 100+ in a day, nor do I ever expect to. I started off saying "I have to do this for a long long time, don't go insane looking for that last gram or two so long as it's working." In the time I've been at it I've experienced a number of plateaus, I've had "mini-holidays", and I've had periods of operating on sheer guesswork because manual mode in the PFA is so poorly implemented it drives me batty. But if I was to sum up some of the key things I've learned, it would go like this...
- Mark
My first crack at the pfa I lost 13 pounds total. I keep coming back because I'm hooked on this system! And each time I just get better and better. Keep the faith, it does work.
- Trina
Hi guys, been alittle quiet, but busily working, even in the midst of a hurricane! As sick as this sounds, I actually asked my husband to plug my treadmill into the generator so I could exercise! ;) Just had to let everyone know: I just hit my 10# mark in weight loss -- pure fat loss -- mass the equivalent of 2 loaves of bread! This testimony, from the most skeptical, cynical person you will ever know. This program really does work. I'm...
- Deb
I am finishing Week 7 of FB, in my first rotation. I have lost 18 pounds. with a goal of 24. What Ric has to say about 80% diet and 20% exercise is very true because my results have been from 95% diet and 5% exercise. I have a ridiculous work/school schedule that forces me to either be terribly organized or drop out of the PFA. I have been walking (not cardio by PFA standards and occasional weight lifting. I only have 2-3 days a week when I can get in a proper workout. I have hugely increased my health and well-being from this program (nevermind the weight loss). I will be continuing for a few more rotations to reach my ultimate goals. Slowly losing is so much better than continuing to gain!
- Diane
I thought I'd give a quick update on my fat-burning progress so far. I'm happy to report I've finally settled comfortably in the rotating calories routine and it doesn't take me more than 10 minutes to create a menu each day. I can't tell you how good that feels. I've lost 6.5 lbs. so far, so I'm right on schedule, doing 3 cardios last week (2 at 20 mins and one at 30 mins). Since next week is a calorie drop, I don't anticipate having to up the cardio for a week or two.
- Nancy
For the first time I feel like I'm in complete control of this process. I'm not doing too much and I'm not doing too little. I know exactly what I'm going to do every day. I have benchmarks of when I going to need to make changes so I don't stall in my weight loss, get bogged down mentally and then throw in the towel (like I've done every other time I've tried to lose weight). This has been such a great experience so far. I'm enjoying the ride. Thanks a bunch to you, Ric, Jo and Lynne.
- Nancy
The PFA is a great program! I'm canceling my account to the PFA, because I set my goals applied the program, and met them. I started at 222, and ended up at 200. Even two months later, I'm still in the 201 to 204 range, depending on fluid and sodium intake. At 6'1" with a medium large frame, 201 lbs is about right for me. I learned a lot about how my body responds to nutrition, and feel that I can apply the principles I learned with the PFA on my own. No, I'm not as strict with my diet as I was during FB, but I stay fairly close to a clean diet - pretty close ;-) Anyway, since I'm no longer married to the "food calculator", as I call it, I decided to save my $8.00 a month. I'll probably be back down the road to do another rotation, but until then....
- Steve
I've lost 17 pounds. My calories are 1750 to 2350. I was up to 2950 in conditioning.
- Diane
If there were a contest where the winner would be the guy who gives his clients positive health benefits long term - including demonstrable improvement in blood pressure, cholesterol, arthritis and/or bone density, I know you and others like you would win. The medical profession and their drugs and low calorie/low fat diets would lose. Unfortunately, their patients lose too.
- Madeline
I've lost 17 pounds after 5 weeks of Conditioning and another 5 in FB. No cardio. I feel too guilty for NOT doing it. Can't shake my prior mindset completely. My conditioning was 5 weeks, up to 2950 calories. My low days in Week 6 of FB are still 1747. I pay daily homage to Ric God of PFA Weightloss daily for working their magic on my metabolism.
- Diane
Hi Ric, My stats....hmmmm. In April of 2003 my body fat was at 19%. I thought not bad, but how would I feel and look at say 17% given I am 5'1" and weighed 100 lbs. So to me the most fascinating thing was LEARNING how to eat clean. In doing so, coupled with intensifing my workouts I am now down to 15% body fat. But the kinda scary part is that I have not done cardio at all. On an emotional level, I'm thinkin this is too good to be true when is the other shoe going to drop.....when I'm 38 or 39??? because I'm 37. In any case I'm enjoying the ride. Thanks for asking Ric. This goes to confirm what you and all the PFA consultants already know....eating clean is a good thing and ya just can't go wrong when one simply eats properly. Thanks again for teaching me some really kewl stuff.
- Janet
This program has helped me tremendously to be aware of everything I eat. I have learned so much about portion control and how to keep my metabolism high. I feel better than I have ever felt in my adult life, and I attribute much of that to the awareness and motivation this program has given me to eat right and exercise. I have recommended this program to several people over the past 3 months. Using what I've learned here, I am now able to use a simple application that I downloaded for a nominal fee to continue to track my eating and exercising habits. Thanks for everything!
- Sue
All I can say is--no meds! I take no meds for diabetes! I'm type II and was on 4, 500 mg Glucophage tablets per day. Now--none. Tell your friend she absolutely does NOT need to be on a low carb diet. My doctor told me that, too, but it's just not true. This is working much better than the low-carb diet, and I'm sooooo much happier!
- Shari
You said something VERY important Tammy that I want others to hear; “I vowed to at least see the first rotation to the end.” That is so critically important. If you just make up your mind that NO MATTER WHAT, bad day, weight spike, friends making fun of you, weight plateau, etc., YOU WILL FINISH what you’ve started and COMPLETE your rotation. So many people let outside influences and personal assumptions prematurely end this process, when the reality was they were doing everything right. Good for you for setting a goal and not letting the ‘Forces of Fat’ find a way to get into your head and convince you to quit prematurely. (Ric's note: Tammy has lost approximately 30 pounds and nearly 10% body fat with us so far).
- Ric Rooney
Dear Ric, I first heard about Physique Transformation from a radio interview Ric did on KBJS radio in Jacksonville, Texas. I will have to admit at first I was a little skeptical of the program. I felt this would be another one of those program's designed to set you up for failure. The thing that caught my attention was the comment made that this program is "a road map to successful weight loss and physique transformation. Just tell the program where you "are" and where you want to go, and it will tell how to make the journey." Now I liked that idea. Tell me what I need to do, and I can follow instructions. I don't have the time, nor do I want to figure out all the details. I'm proud to say I have completed my journey this past weekend. (Aug. 24, 2003). Results from my journey...
- Bill
I scored slot #22 on the fitness league today, 96.94 :o) This is FUN! (third day of conditioning)
- Cate
Since you asked, Started @ 217lbs 17%BF. 4weeks conditioning, 12 weeks FB. Now Im 182lbs 8%BF.. Lard Ass is in the past....
- Roy
All I can say is--no meds! I take no meds for diabetes! I'm type II and was on 4, 500 mg Glucophage tablets per day. Now--none. Tell your friend she absolutely does NOT need to be on a low carb diet. My doctor told me that, too, but it's just not true. This is working much better than the low-carb diet, and I'm sooooo much happier!
- Shari
I just finished fat burning and lost 22 pounds.
- Emma
After 3 weeks of FB I've lost 5.5 pounds. Add the 10 I lost in conditioning and I'm a happy camper! No cardio yet. Hey Ric! It works
!
- Diane
Think of the conditioning phase as preparation of your metobolism, learning to provide your body with the best nutrition it has ever had. It's an education that you won't forget. If you gain a few pounds in conditioning, they will be dealt with in fatburning soon enough. The results are spectacular -- check out the success gallery pics if you need further inspiration. Trust the program: It works!
- Diane
Hi, everybody! I'm on my second week of conditioning, and I'm so happy
! I'm eating like crazy and staying at the same weight, when I was eating so little and gaining all the time... plus my rings fit again! I was so bloated I had given up on them. This is just wonderful.
- Lisandra
What makes you think you will gain weight? Most people stay steady, some gain and some lose. Conditioning is not a time to worry about your weight. You are retraining your body to metabolize food. Have faith in the process. You may be surprised at what happens. I'm up to 3016 calories after 11 weeks and my weight is the same. But I've been measuring my body fat percentage and it is down.
- Nancy
Good morning Ric. Finally did the bodyfat test this morning. This is my last week of my scheduled Fat burning.
Starting weight 217. Now 182. Body fat to start 17%. Today 8%.
Thank you. This has changed my life in ways I can't express to you. Again, Thank you.
- Roy
I guess I had to prove this to MYSELF before I would even attempt to try to convince someone ELSE that it works. My track record BEFORE this was not great for dieting. But, like Richie, THIS has been the first one I've been able to embrace and continue from beginning to end.
- Frances
Richie has tried several different "diets" and I was the one that always said, "Oh great, another one." Even when he first found PFA. Then he started showing me how to create menus and stuff and I thought, "Hey, this is kewl. Kindof like a game." Anyway, I became a believer when he finished his first rotation. Not only was the weight gone, but his cholesterol had been lowered so much. And most importantly...this was the first program that he actually completed.
- Rach
I not only cannot complain, but I can not thank you enough! I'm a short female (5'1.5"). I've only lost just over a pound a week. I'm down about 11 or 12 pounds from the start of the rotation. (139.5 to 127) As I understand, this is pretty decent progress for a short gal that doesn't have a huge amount to lose. Before I found your program I only ever gained. Eating less and exercising more only made me bigger. Now I know I will look the way that I would like again. Thank you so very much!
- Dona
What keeps me hooked to this program and the entire Precision Fitness crew is that at no point does health take a back seat to short term results. At no point, not even during competition preparation nor competition itself. At no time did Lynne or Ric suggest that I do anything even remotely potentially unhealthy nor recommend supplements or drugs outside of some extra potassium for a day. The whole entire thing was achieved with food and prescriptive cardio. That's it. There are tons and tons of bodybuilding nutritional myths out there. Tons. You would not believe all the crap people suggested I do - the other morning someone told me I should have eaten ice cream and red wine the night before competing because that is what the 'big guys' do. Huh? I ate a huge serving of rice and chicken and yams. And tons of water. Being backstage and listening to what all those folks had been doing to themselves was a real eye-opener. They really don't get it. You don't have to hurt yourself to succeed. You really don't. And the real glory was, I woke up the day of the show feeling AWESOME. Feeling fueled, rested, prepared, and ready to go play. My body was at it's absolute best that day. Just due to the manipulation of pure and unadulterated food. And my competition diet was NOT that different from the PFA in FB mode. Stricter. That's all, a little stricter.
- Sheri
I ran into my mother today in the grocery store. My cart loaded with 6 dozen eggs, several boxes of shredded wheat, potatoes, rice... you know... Anyway, my mother followed me down a couple of isles watching me put all this food in my cart. Then she asked me "I thought you were on a diet" I said "no, I am changing the way I eat."
- Susan
I'm so excited, I just had to tell someone! I hit 25 pounds today! I was stuck at the same weight for almost TWO YEARS, and now I've lost 25 pounds in just a few months! Whoo hoo
! I was already thinking about extending Fatburning a little longer (I'm already at 15 weeks), but now I'm so psyched, I'm REALLY leaning in that direction. I just know I can go farther with this. My body is responding really well right now, especially to the added cardio.
- Shari
Yes, Mar, that is EXACTLY the point with this program. We teach our bodies to burn fuel and in the process, incinerate fat. The more muscle we have, and the leaner we are, the easier it is for our engines to burn that fuel efficiently. And, most importantly - eating MORE will keep our engines burning, not eating LESS. (er- that would be more CLEAN food....not more doughnuts...) I was amazed, just absolutely amazed, to get my calories up around 3000 - and to STILL be dropping fat. I am really really really looking forward to conditioning.
- Sheri
Isn't it FUN, Diane?? I remember when I got my first A-, I was so thrilled at no more F's, D's, C's, or B's....; seemed as if I had it made.. and when I went over 100%, I really was thrilled... Congratulations!
- Rachelle
Hi All! I hardly know how to respond...I am completely whelmed, both by the realization that I've met a dream goal of having the body I always thought was beyond my reach - and winning at the show...and all the accolades...And I learned a lot, and I'm processing my 'next time' list, and I'm absorbing the compliments, and the judges comments, and the applause...and the trophy on my kitchen table...And I have to tell you something. Ric had me eating 2800-3000 calories of carbs a day, the day of the show I just stuffed in whatever I could (chicken, rice, yams) and my husband popped peanut m&m's in my mouth all during the night show (it was supposed to be rice cakes but he threw caution to the wind, and I could swear he tossed in some chocolate covered cherries too)...and then we went out and gorged on pizza and wine and a huge chocolate chip cookie... and then I ate whatever I felt like on Sunday, including a plate of eggs florentine, a mimosa, and a huge brownie - and woke up this morning lean and hard and weighing LESS than I did for the show
! I completely expected to wake up FAT. I mean it. The dream was realized, and I still have my new body! You mean I get to have it ALL??? I'm back to joyously clean eating today - I was standing in the store giving myself permission to eat WHATEVER I WANT - and I choose the stuff that made my dreams come true. THANKS, every one of you, for being there and for all the support and hurrahs and THANKS to Ric for making this available, to Lynne for her outstanding guidance, to Nadine for always being available to snort with, to Tina for her unshakeable friendship - I'll give ya'll details when I come down a bit. Right now, I'm just riding the high. Glowing, as Tina says. Basking in the glow.
- Sheri
Sandie - 118 is definitely possible. I am 5'5" and ended my first rotation at 115, 18.2%BF and second rotation at 117, 17.9%BF. I lost 22 lbs before I did the first rotation - and when I started losing the weight I would have been happy with 10lbs, never mind the 33 I was down after the first rotation was over. Once you start seeing results the possibilities are fantastic depending on how far you want to take it. What an amazing thing the PFA is.
- Peggy
I'm only 5'3" but I've thought the same thing about MY weight. All my adult life my body didn't seem to want to go below 140. Occasionally, and with a LOT of starvation I could get down in the 130s only to rebound up past 140 again within a short period of time. I thought my body just LIKED that weight. I even told Jo that I would be amazed if I broke 140. She very confidently told me that this was purely mental and that with the PFA you can very easily break through what you thought was impossible. I didn't believe it completely until I experienced it myself. Having started out at 168, then losing 10 lbs before I even STARTED the PFA, I was still not confident that I could break that 140 mark, but I DID. Some days I'm absolutely dumbfounded that I'm weighing in the 120s right now. It's sort of surreal. I guess I'll one day grow to know this as home, but for right now I still feel like I'm in another person's body. You CAN break that barrier. There are no barriers with the PFA. I learned that first hand.
- Frances
Ric: I can't help but sing your praises these days. You guys have no idea how drastically you can change people's lives! You've changed mine far more than I ever thought possible!
- Frances
I have gone from 244 to 214 just doing the online PFA......which is fabulous and I am hooked like many here, its great.
- Tom
For me personally, the best part of this program so far is that it is SO easy to pass on junk food now - I'm still amazed.
- Sandie
I'm really impressed with how much this program has "cleaned up" my eating habits. I don't get the cravings for sweets like I used to (I am a recovering sugar addict!) and last week was a first for me: I was able to walk past the donut tray we get at work every Friday and not take a bite of anything! That's not to say I wasn't tempted -- old habits die so hard. But, you're talking to someone who used to eat 4 or 5 on Fridays and consider them a meal. Ugh.
- Deb
I'm starting Week 2 of FB. I met my 2 lb loss with no cardio last week. What a great feeling.
- Diane
I just completed my first week of conditioning. Wow! I started my free trial at 224 and weighed in this morning at 218. I can't believe that I'm stuffing that much food down my throat and losing pounds. I never thought that just changing "what" I eat would be more important than "how much" I eat.
- Bruce
I have been "dieting" as long as I can remember (umm... 25 years?) And I had gotten to the point that I was completely confused, not knowing what or how much I should be eating. And NOW I cannot begin to express how educated I feel! even after just a few weeks, from using this program!
- Susan
FINALLY I have found what works - when nothing else would - to get the lard off my body.
- Dona
One week ago I was asking the same questions as you. I am now in my second week of conditioning and yesterday got my first A+ (99.1). At nine o'clock last night I looked to see where I was and immediately knew that I could have some homemade guacamole and a serving of tortilla chips. No, I didn't plan ahead. I am kinda' lazy and just do it on the fly. My point is, dive in and play with it. In a few days you will know more about what you eat than you ever have. I'm sure that planning every day is more efficient, but since I am retired - I can adjust all day long. You'll be surprised how quickly you will know exactly what you can eat to finish off those few grams of P/C/F each day. The cloud of confusion will lift quickly.
- Bruce
Today is truly a happy day. It is my first day in week 0 of conditioning and I am one baked potato with 1.5 tsp of unsalted butter from getting a 99.9% score. It took some doing since I had to eat out once today but right now I am doing the happy dance.
- Sheila
My 13-year-old son just got a 102.90
! He just started the program a little over a week ago. I helped him a little the first day, then he was on his own. He said, "Hey, Mom, this is kinda fun. It's like a game!" I just love it when people "get it."
- Shari
Congrats on finding the PFA, you won't regret it. If you're anything like me, part of the stress of starting a diet is that the goalposts seem so far away when the initial rush wears off it's easy to become discouraged trying to visualise "depriving yourself" long enough to reach the end. Just wanted to drop a line of encouragement that the early feelings you're getting don't go away with PFA. I found it late last year and started FB at the beginning of Jan. I went manual at the end and have pretty much stabilized on a 2000-2600 calorie rotation ever since. From a start point of 373 lbs I've now hit 297 and have a date with 200 set in my diary for the middle of next year. Quality of life is way up, health is way up. If you're interested in chatting about the "special challenges" facing those with huge goals, drop me a line anytime.
- Mark
Hi, Ric. I finished the twelve weeks and have been on maintenance for about three months. The program really worked for me. I lost eighteen pounds...not quite the weight goal, but my pants got looser and my shirts got tighter and I put on a few pounds of muscle. I feel great! I sleep better, I have more energy, I'm stronger and my wife likes the way I look. This fall, I plan on a little "fine tuning" to keep from getting a winter layer of fat.
- Loren
In 5 weeks of conditioning I lost 12.5 pounds. I am facing multiple rotations to meet my goals. In my first few days of Fatburning, I lost another 1.5. This program works as advertised. It's a leap of faith when you start, but trust the program and the members of this group to get you through it.
- Diane
I was exactly where your brother is now. I had joined weight watchers weighing 350 and did manage to lose 43 lbs and I was miserable. I did eventually stop and did regain what I had lost but since finding this program I'm much more happier. When I was in conditioning I was in heaven never dreamed I could eat so much and still lose weight. I'm currently in my 2nd week of FB and I just love this program this is definetly something I can do for the rest of my life. Have your brother email me I'd be more than happy to talk to him about it.
- Alex
I had the same experience as you did Frances. I went from a 12 to a 4 or 2 and I just couldn't believe it. I needed a dress for a wedding right before the end of my first rotation and went shopping with my closest friend. I said I didn't even know what size I was and she said a 4. I of course said no possible way - it's hard to get out of the size 12 mindset. But she was right and what a thrill that was for me. I still shake my head in amazement when I go shopping - I think I'll always feel that way! I have my 30 year high school reunion this Saturday night and I am so excited to go because I think I look better than I did in high school!
- Peggy
I agree, Susan. And you said it so well. I, too, really DO believe this program is changing my mind as well as my body. I've never felt this way about an eating program before, and I'm sure that's why I've had so many problems with yo-yo ing. But I don't see this program as a "diet." I just see it as the way I eat, now that I finally know HOW to eat sensibly. I honestly never knew before, so every "diet" was temporary, and I didn't really know what to do with myself when it was "over."
- Shari
I just wanted to jump in here as a "real life" example. Susan, tell your brother that I was on Glucophage, 500 mg, 4 tablets a day, for Type II diabetes, and now I take NONE. No diabetes meds at all! I weighed 289 and, as my weight decreased, I gradually decreased my dosage until I eventually came off the meds entirely. I'm also taking nothing but a diuretic for my blood pressure (which appears to be hereditary--as far back as anyone can remember). At one time, I took the diuretic, in addition to another pill for blood pressure, as well as a third pill for angina (chest pain), and I was only in my early 30s at the time! Your brother really CAN get off his meds with this program. The trick, of course, is getting him to commit, huh?
- Shari
I don't think it hit me that I had lost THAT much weight until I broke down and tried on new clothes. I waited until I was down about 26 lbs before I did that. I knew my old stuff was getting loose. I had mostly 12s, very few 10s and only one size 8 in my closet. In the beginning, only the large cut 12s fit and everything else was too tight. Then, as time passed I was facing the fact that the 12s were disgustingly loose...too loose for public wear... the 10s were the same and the size 8 was the only pair I could wear and IT was loose. I was so accustomed to only wearing 2 or 3 pairs of pants from a large inventory because the rest was too tight. But then, there I was facing the OPPOSITE problem. EVERYTHING was WAY too big and only 1 pair fit me. So I tried on clothes and I had gone...get this...from a size 12 to a size 4
I had NO IDEA that I was that size and wouldn't have believed it if someone had tried to tell me. It's really sort of surreal. I wore size 9/10 in high school, so this was WAY smaller than I had imagined. It all comes down to following the rules. You wake up, you follow the rules, you go to bed, you wake again the next day, you follow the rules and you go to bed. And what seems like no time at all you are THERE!
- Frances
This is one of the best things I have done for myself! Right up there with my husband and babies! This support group has made all the difference in my success! [Ric's note: check out Kera's updated pic on page 2 of thge Success Gallery].
- Kera
You guys are going to be pleasantly surprised if you just follow the guidelines set up at how MUCH you can do with your body. A year ago if someone had told me (weighing 155 lbs) that I would ever go BELOW 125...or even below 130...maybe even 135, I would have been skeptical. Even when I started this, in the back of my mind was the nagging little doubts. I kept thinking maybe I might be the one exception to the rule or something. But I just ignored the voices and kept following the guidelines. It's like a map from fat to lean with very specific directions. It's just a bunch of rules that you follow and if you DO follow them you can set YOUR OWN limits. Ladies, your bodies are MORE than capable of being the leanest you've ever been. Believe me! It's a matter of following the rules and letting the program work for you. It's all in a matter of time. [Ric's note: check out Frances on page 2 of the Success Gallery].
- Frances
I'm with you! This program is the answer I've been looking for. I'll always eat this way. I feel great, I'm not hungry, and I'm getting stronger instead of weaker. I just wish more people were interested. Like you, I want other people I care about to feel this good. My son is starting the program today, so I guess it's catching on a little.
- Shari
I'm so excited. I hit 22.5 lbs and 23.5% on body fat this morning! I think I might actually make it to my 24 lbs for this rotation. I KNOW I will! Look out "scary hot" (although I'd be delighted with mildly startled and a little warm)! I'll be there by next summer!
- Shari
Unfortunately, a lot of us are all too familiar with what you are going through. There is usually a friend or family member that is uncomfortable with seeing your transformation. What is unusual, is that your "friend" actually admitted to you that it made her feel bad about herself! But, then she doesn't want to change the way she is? Funny, isn't it? I have had to back myself down a few times when I get too excited about the program, too. The excuses are amazing. "It's too hard". "It's too time consuming". I don't want to have to "do" all of that". Funny, but this seems so easy to me now. In the beginning we all "don't get it". Those of us that really want to be healthy, be in better shape and want to look good, well for us this is the best thing to have ever happened to us and we want to share! I just wanted to let you know that although it's hard when someone close to you "pulls away", you are not alone. Hang in there and enjoy who you have become and embrace all of the great changes coming your way!
- Kera
Started my first FB set. I still feel like I'm eating a lot of food. My scores are all A's but have to get working on the cholesterol and calcium. My results have been amazing, at least to me. 12 pounds lost in 5 weeks of conditioning. 1.5 pounds lost in 1 day of FB. There will be no cardio for me this week! Clothes are looser and I'm a happy camper.
- Diane
You hit it on the head Ric: "its amazing how simple it really is once you have the right education and the right tools to get the job done." For how many years did I spend time, money, energy on programs, diets, fads and supplements. This hasn't been some passing interest for me. Over the years I can figure on the very low side $100 a month more like $200+ multiply by 15 adult years and you have $18K min. Now that's just the bare supplements, that doesn't include 2 - 3 magazines plus other fad supplements etc. This was each and every month. A sizeable investment into a physique I wasnt happy with. That's a down payment on a house / biz or a new car. I always said that if someone would show me....could show me, then I could and would do it. How awesome to know that I can start saving myself money, headaches, worry, time, etc. because I found the answer. Not some quick pill, injection, day surgery get lean quick deal, but a real healthy eating guide that ensures that I get all the nutrients that I need and warns me about potential dangers in my diet (sugar, salt, cholesteral etc.) Sure it takes time to become accustomed to planning and entering foods. Who hasnt gotten frustrated with that when you're in a hurry to get out the door and forgot to program it the night before and then spend the day planning catch up and trying to salvage the day. People really do need to incorporate this into their daily life just as they do with showering and brushing their teeth. It really is that important. These results arent just "kinda noticeable..." they are dramatic! I've said it before and Ill say it again. You guys are the Fitness Industries Missing Link!
- Roy
Just a quick update on my progress. I am down 30 lbs. as of today. Weighed in today @ 187lbs and when I began conditioning i was @ 217lbs. Haven't checked my bodyfat % but I now have veins in places I didnt even know they existed :) 3 weeks left and the last calorie drop begins today. Began week 10 of FB today. Low calorie days @ 2220, high calorie days are 2820, cardio is now 30 min twice a week and the program is working like clock work. Thanks for the awesome info / tools and insights. Any one with reservations about the program just hang in there and trust that it WILL work! I've never had these type of results in any time period let alone in a mere 10 weeks of FBing. Ric you are awesome! Thanks.
- Roy
Ric: I can't help but sing your praises these days. You guys have no idea how drastically you can change people's lives! You've changed mine far more than I ever thought possible! Jo mentioned to me that she felt a little left out when Jamie said he was going to call Ric and you up and tell you guys "thanks." I told her over the phone today that she's not forgotten and that if she were standing close to my husband right now (whom I may as well start naming by name now that I'm talking so much about him...Jamie) that he might just kiss her RIGHT ON THE LIPS! THAT's how much he appreciates the work that you guys do. [Ric's note: check out Frances's pics on page two of the Success Gallery]
- Frances Treat
Hi, just wanted to share my quick story. This is a third try for me on the PFA. The first go around I was very committed through 6 weeks of conditioning, then fell apart during the first week of fat burning. I was feeling the effects of healthy eating but somehow I allowed myself to decide the prep and planning was too much. I let myself believe that this was too much food and some body builder's way of life. I wasn't losing fast enough, so...
- Craig
And it IS a good morning. As of today, I have lost a total of 30 pounds since beginning my transformation process. I lost 10 pounds doing BFL August-October 2002, and the rest since beginning use of the PT site in November 2002. I am in my second rotation, week 8 of fat burning, gearing up for the final three-week push. I'll finish my second rotation almost a year to the day I began this whole thing. Although my results to date are more modest than what many others have achieved, visually, my body is VERY different, I am in a whole other place mentally than I was a year ago, and my health is MUCH improved (I posted my cholesterol data at the end of rotation one, and will try to schedule bloodwork at the end of rotation 2 to see whether the data have remained the same.) My thanks to EVERYONE here, and, once again, to Ric for making this site and this process public.
- Tracie
I was thinking of what an amazing program this is. . . you've not only developed a program that allows people to meet their health and wellness goals, but a program that allows you to take your body to it's limits and reach other types of goals I don't think there is any other program out there that can boast that This is a program that is truly for ANYONE!
- Wendi
I was doing my posing work (competition prep) last night with my husband (a chore he doesn't seem to tire of lately...) at the gym in the full lights and he said I'm looking more cut. Checked my bodyfat this morning and sure enough, I'm down another full percent - to 12%. I cannot believe it. My PTS - Lynne - backed off my cardio and my body is STILL gleefully incinerating fat. This is all completely blowing my mind. Besides the fact that my body looks incredible, I feel extraordinarily healthy, and I've surpassed every physical goal I had - besides all that, my body is STILL RESPONDING. 6 solid months (and 2 days, but who's counting) of FB, and my body STILL wants to play. It is doing EXACTLY what I've spent the last 6 months programming it to do. I get to start carb loading tomorrow for show-time. I cannot say I will miss FB...however I will say every single day of it was worth it. Every single cardio, every single time I passed on the junk food, every time I unquestionably did what my PTS said, every meal I planned, every minute I spent on this computer has been solidly and irrevocably worth it. Never in my wildest dreams would I imagine that at 43 and a grandma, would I look like THIS. I look better than I have in my entire life. Yup, I feel better too. I was thinking the other day - this program requires a leap of faith. When you get deep into it, and your brain starts in on you - and the excuses start to build - know that it works. Give it all you got and you will NOT be disapointed. In Awe.
- Sheri
In maintenance now, I am finding that my body now requires a lot more calories in order to feel full. I am starting to raise them this week in order to meet my body's needs. What an amazing feeling to know that I am now eating 300 more calories/day than I was when I began this journey and my body is telling me it still wants MORE! The best part is, I am doing all of this at 10# and 8% less BF than I was and maintaining that! Believe in this process, your body will reward you for it! And, you will never view food or eating quite the same again Enjoy!
- Wendi
Frances, what an inspiration! You look great, I love how happy you look. Wow. You have done some amazing things with yourself. Good for you for deciding to compete! You will look great on stage - you already do It's an inspiration to see you as I am a similiar shape and size as your beginning shot. So there's you Sheri, Rachelle, Wendi, Kera, Nadine.... and all the other PFA 'Superstars' giving us inspiration. Thank you so much for posting those photos.
- Alice
I smoked for seventeen years. I quit 7 years ago. I had to quit the smokes first, before I could do the whole diet/exercise thing. Quitting smoking was the very first step on this long road to health. I could barely walk up a flight of steps. Not surprisingly, a three-hundred-pound, asthmatic, three-pack-a-day smoker does not get a lot of exercise! Yeah, I was on an early-death track for sure. That's why I truly feel I have my life back. I LIVE now, instead of just waiting to die. I just wish everyone could experience it.
- Shari
Do you REALLY think I look younger? Wow, THANKS. Actually I FEEL younger too. That's the fantastic part of it all. I've got a fire in my belly now that I didn't have before. My husband loves this new person I've become. Not just the body changes, but also the drive and determination to achieve my goals. He loves that I've taken on this challenge. Today he wanted me to send my picture series to his work so he could show some people THERE what I've done. WOW! What a compliment THAT was to have your husband showing your pictures to his coworkers of all people. I am LOVING LIFE right now. Yesterday when Jo took my body fat measurements and I broke20% (I've gone from 27% - 18%) I was literally jumping up and down, hugging her, and absolutely beside myself! This message board has been a big inspiration for me also through all of this. If you visit here long enough, it becomes an addiction. Thanks for the kind words EVERYONE!
- Frances
Dear Ric: Your email of several weeks ago inspired me to face my binge eating. I truly believe with the PFA and some time, I will regain control of my eating and drop these 20 lbs that make me feel so worthless. I know you probably get tons of emails so I won't make this a habit. But I felt compelled to tell you that just experimenting with the PFA has taken away some of my fear of food... gosh that sounds stupid... afraid of food! But it's true, I am afraid of eating... and I am determined to beat it. I am looking forward to my journey.
- Susan
Hi Ric: Im stoked! Never ever thought I'd look like this. 18 years of wanting to look like the guys in the magazines, years of every kind of diet / supplement and always the same results...looking flat, uncut and like I "lift weights." Now, Im actually getting cuts, fat's just melting away, strenghth and energy are still fine and I'm getting TONS and I mean TONS of comments. Everything from "So are you actually gaining weight?" (lost approx 21 lbs) to "so what are you on?" to which I dumbfoundedly replied..."food!" I even had someone tell me I'm actually starting to look like a bodybuilder. That was kinda funny. I'm just smiling every morning knowing every day things are just getting better and better. Thanks.
- Roy
Hi and welcome to the board! I've done both. In simple terms, let's say that BFL would be a Bachelor's Degree in weight loss and PFA would be a Ph.D. BFL is a good starting place if you've never had any experience with the bodybuilding lifestyle. The food plan is relatively easy to follow and the exercise plan is very well laid out for the beginner. PFA takes you to the next level. It teaches instead of dictates. You will learn more about nutrition and how it affects your body than you ever thought possible. It is very flexible in terms of being able to fit the program to meet your goals. And IT WORKS
That's that's the best part. You'll never have to go looking for a solution again. It's right here.
- Nancy
This is the beauty of the PFA - you can maintain for a lifetime with the knowledge you gain about eating properly.
- Peggy
My reply to you MJ would have been almost exactly the same as Sandie's, although I AM hypothyroid and my metabolism was also totally out of whack [Ric's note: MJ had posted to the board that she was terrfiied of eating carbs]. After losing 99 pounds on Weight Watchers, I hit a plateau that last nearly two years. I was eating about 1100 calories a day, riding my bike 1-3 hours a day, 7 days a week, and doing 3-4 days a week of heavy-duty strength training. Nothing! Even when I was losing, it was at an average rate of 1/2 pound per week. (Now it's 1-2 pounds a week). I tried everything to lose that weight, including low-carb (I'd rather die), and nothing worked until I happened across this program. I was terrified of the number of calories, of the amount of food, and particularly the amount of carbs I would be eating. But thanks to some encouraging words from Ric, I stuck it out, actually LOST 7 pounds during Conditioning, and have been losing steadily ever since. The last time I weighed, I was down a total of 8 pounds, but my scale broke several weeks ago and I'm awaiting the arrival of my new one for the (I'm sure) good news. Give the program your best shot. Relax and enjoy eating for what was (for me at least) the first time ever. It really DOES work!
- Diane
MJ - welcome. I am in week #2 of Conditioning and I could have written your post a week ago (all but the Hypothryoidism part). [Ric's note: MJ had written a post to the board about being terrified of eating carbs] I too am coming from a lo carb plan and was scared to death of adding in any carbs - especially bread, rice, pasta - oh my ... pasta ! I can't do it ! But I am and it feels so great. I'm a skeptic by nature - just me. But I've tried every diet plan on the planet only to end up right back where I started ... so my words of wisdom to myself each morning as I step on the scale is this .... (I'm staying around the same weight, but eating, enjoying my food - eating "real" food - pasta ... oh my ... pasta ... yes!, I have more energy than I have had on any of the fad diet plans I was on, what have I got to lose?") Well ... in 15 days now - including analysis - I'm doing great, I'm adjusting to the food, I'm loving it and my biggest question to myself now is "why was I so afraid to eat good complex carbs before?" Give it a try - let yourself enjoy it - do what the plan directs you do to and allow yourself to be happy eating. What a concept - I'm still trying to get a handle on that one - but I sure am enjoying the journey to doing so. Good luck - this board is an amazing source of support and information- use it and you'll be just fine.
- Unknown
After 3 weeks of conditioning, I've lost 11 pounds. My diet scores have been mostly A-, and I'm dutifully drinking all the water. Over the weekend I had lost up another 3 pounds, but a few pounds showed back up. 2643 calories a day and losing weight? Very weird. But it's so much easier to lose when you are heavier to start with. This is the healthiest diet I've had in a very long time.
- Diane
If there is one that that I've learned through my LOOOONG rotation is that food is NOT the enemy. When I started conditioning I remember sitting across from my husband at dinner with this HUGE plate of food. It was all A+ caliber food, but LOTS of food, non-the-less. After all, you can't eat 2800 calories a day and NOT eat LOTS. So, there I sat. My husband sort of cocked his eyebrow at me and shook his head. WELL...NOW after 2 months of conditioning and after 7 months of fat burning, I'm down 31 lbs and my husbandis...well...let's just say he's chasing me AROUND the dinner table now. Hee hee. This program will reprogram you, if you do it long enough. I once thought I had to starve to lose. Now I know better. In fact, skipping a meal, in MY mind, is the biggest mistake ANYONE could make. The PFA is a secret weapon that is definitely time consuming to use and it takes focus and determination, but it's the ONLY thing I've ever seen that works. I'll NEVER go back to my old way of eating. NEVER When I once was afraid of carbs and believed in starving, NOW I LOVE my carbs and I'm not afraid of them at ALL and I will NEVER starve myself again. What power that is!
- Frances
Nancy's doing the happy dance! I did measurements today, halfway through 12 weeks of conditioning and am pleased to report great progress...
- Nancy
I am so excited, got my first A+ today. I am 9 days into conditioning, and have been getting A's, but this is my first A+
I know it is old hat for some of you, but it has taken me some figuring to get there (97.7%). I am enjoying this so far, have lost 8 pounds. Before some of you get mad just let me share that I have a whole LOT of weight to lose, so that is probably why. Thanks to all of you who post, it helps to be able to read about others struggles and successes with weight loss (and life in general).
- Sandy
I think the thing that surprises (and delights) me the most is that I have finally found a way to manage my food intake that treats me like an intelligent person instead of a square peg in a round hole.
- Nancy
I also never thought I'd been in better physical shape at 40 than I was at any other age! The body is an amazing thing! You give it what it needs and it'll give you what you want! :) LOL
- Kera
What surprised me most was how rotten my eating was even though my wife and I thought we were the healthiest eaters we knew! Another thing was how much of a difference eating right could have on my performance in the gym and that I did not need fatburners to lose weight.
- Rick
I never would have thought at age 46 (when I finished my first rotation) and now 47 that I would be in this kind of shape - the best of my life. And I never would have thought that eating so much would help me maintain this feeling of health and well being and keep me in great shape at the same time. The knowledge I've gained about nutrition and exercise, and the fact that I enjoy it so much, as well as how the program has changed my attitude towards these things is also surprising. I love it! But I think the thing that probably surprises most of us it that it works!
- Peggy
The most surprising, or rather, shocking thing for me was how much more space 1800 cals of healthy food took up! This specific number because I've been on 1800 cal diets before and I was usually hungry. The most pleasant surprise was how easily this program became a 'fact of life' for me.
- Mar
It's fun, isn't it, when you look at it like a game?
- Shari
I have shown friends and coworkers my Success Story pictures (I NEVER brag, but with this I JUST HAD TO! So I just gave it to them to read). Anyway I had about 3 or 4 of them say that if they didn't know me personally, and didn't know that I had lost this weight, they would NEVER BELIEVE the Success Story pictures OR the story, because the pictures show such a big change, and said they would think it was a 'gimmick' to get someone to buy their products. They then said that it is hard for them to think back, and remember me as being that big.. since I have taken a long time to lose this weight. I went to another nurse friend's work this morning, and she made me turn around, and around so she could see... and while I was there another former coworker saw me and started squealing... (she last saw me @ 40 lbs weight loss ..last year.., but couldn't believe the difference since the last time she saw me...) and asking me how much I had lost to this point, and I told her 71.5 lbs....... What an ego boost!
- Rachelle
The people that DON'T want to take the time will continue to seek the easy way and continue to be unhappy with their bodies. If you want something bad enough, you will find a way to attain it. A measure of success can be boiled down to how badly a person wants it. It's a conscious decision to say I'm going to do this, no matter how much time or energy it takes! THAT'S the measure of success. The funny part is that the further you get INTO this program and the more successful you become, the more addicted you become to the success and the easier and more naturally that conscious decision becomes. That's when you have truly entered the "land of the lean".
- Frances
First, you can do this! I know *exactly* how you feel. I don't think I've ever posted here before, but my husband has. I'm in my 14th week of FB (force failed to get 2 extra), and I'm telling you, stick with it! This will work! I...
- Summerset
The PFA has been outstanding and life changing. Thank you, it has made me accountable and successful.
- Joseph
Hi everyone! I was just checking my e-mail (while trying to finish all my broccoli and chicken..I'm stuffed and when I read and eat, I forget how much I am shoveling in!) and I wanted to say how glad I am to be a part of this! This truly enriches my life. So many positive attitudes and uplifting spirits. If there is a struggle, be it with a newbie and an oldie, there is always an answer and some encouragement! I just wanted to say thank you to all of you that participate (on both sides). You DO make a difference! :)
- Kera
10 days into conditioning, I'm eating 2600 then 2700 calories and I've lost 6 pounds.
- Diane
Here is a comparison of my Lipid level and Glucose levels from 12-4-2002 (beginning of FATBURNING) to 6-4-2003 (Mid-FB)...
- Rachelle
Today I had some time to kill and decided to go to a clothing store and find out exactly what size I'm wearing these days. I'm not a big shopper and I honestly can't remember the last time I really spent much money on clothes. When I started fat burning (27 lbs ago) I had...
- Frances
I originally wanted to lose 10 pounds but decided that my goal would be 15. I lost 16 pounds and went from 22.5% to 16.1% BF. It does work! :)
- Kera
Physique Transformation is a HUGE Healing Journey.... Welcome to yours.. I wish you the best of success in your own Journey.
- Nadine
All I can say is that this does work! I could never do a non-carb diet! I have to "fit in" my exercise! Especially now that summer is here and the kids have no school! I went to the gym today because it was my low calorie day (Cardio day) in Fat Burning and we were having the house sprayed for pests today! A guy at the gym remarked that he didn't even know why I was there. He said "Why are you even here? Look at you?" Nice to hear at any age, especially if your age is 40! ;) I don't get to work out nearly as much as I "think" I should and I weighed in at 128 lbs. 15.9% BF last week. I have three more weeks to go. I have said this before and I will continue to say it "The PFA is my security blanket." I know that it does work and that when I need it, it will work. Faith and perseverance. YOU can do this, too!
- Kera
Dear Ric, I am writing to tell you exactly what I think of your program. In short, it is FABULOUS! Let me give you some history...
- Alan
Okay gang, finished fat burning one week ago. Lost 22 lbs, 182 to 160 and went from 22% bf to 10%. Great!
- Alan
I just got my lab work back from my physical yesterday and I am so excited
! Last April, my numbers looked like this...
- Wendi
I've had type II diabetes for approximately ten years, but I now have it completely under control, even with all these carbs (which I LOVE). I no longer take any Glucophage at all! (Whoo hoo!) I had sugars in the 300-500 range pretty regularly (normal is about 105), even when I was taking 4 pills a day, but now I'm completely off all meds and my sugar never goes out of normal ranges. You've definitely come to the right place.
- Shari
I started conditioning in October of last year and fat burning in December. For all of you who are hiding in the background reading and wondering if this will work, I have to give you a whole hearted YES! It WILL work for you if you work for it. It takes focus and unwavering dedication...
- Frances
Thanks for the guidance and assistance but most of all thanks for the education - even without the PFA I feel more empowered about losing the bodyfat that I have. Thanks again.
- Karl
Your program is excellent .....I never ate so much food ....lost weight and my strength was increasing rapidly... I am close to bench pressing 300 pounds....not to shabby for someone in there 50's who casually weight lifted ..... Its a great program.....I will continue keeping track .... and hope to be back..... Thanks so much
!
- Mark
I was saving my 'favorite small clothes' and when I pulled them out they were already too big! I tried wearing them for awhile anyways. Until they were dripping off me. Took about 2 weeks...I'm so lean now that every little lb makes a huge difference in how things fit. A whole 'nother planet than the one I was on 6 months ago! This program rocks.
- Sheri
I have never been able to resist anything in the way of food, until now! Amazing! Candy bars, cookies, cake, ice cream, beef, ...they call, but I don't answer! Huh, truly amazing. Vikki, scratching her head.
- Vikki
The program worked like a charm!. Down to 158 and about 10% BF. Can't thank you enough. It works even being a chef and only scoring in the 93/94% range. Can't imagine how it works for those folks scoring 100's! Thanks and Best Regards
- Alan
I am in my second week of conditioning (of 8 total) and have already become addicted to getting A+s! I love the sense of accomplishment when I am able to create a day that is appealing to my senses and is healthy for me. I have lost over 4 pounds which I know is due to my reduction of sodium, but I'll take it! I am at the lowest weight ever as an adult. I also have enjoyed the lack of cravings and hunger that I am accustomed to as well as not having to do two 45-60 minute cardio sessions a day. I used to ignore my hunger because I didn't have the appropriate number of calories to feed it. I am amazed at how much more I lifted during my strength training sessions and how quickly I recovered from my them. I must add that I am not as worried about a weight gain as I was before. I know that it will see it come right back off during fat- burning.
- Tamikka
Dear Ric, I GOT IT
I Finally got it! I had e-mailed you with my reason for cancelling and you gave me your # to call you for help. I really couldn't speak to you and be online to view the site. I left it for a few days, while I read the E-book I downloaded about the Secrets. I went back to the site today and I had absolutely NO problems with understanding the whole thing! Now, I'm excited...again! I can't believe how blind I was and how little it took to help me see. Sure, I still feel a little ignorant for not catching on right away, but now I have been educated enough to use and benefit from the program, laugh at myself and move on! I can't ask for more than that. :^) Thanks for the education.
- Helen
This is a great program! My financee actually completed her rotation and had great results. As someone who has been in competitive powerlifiting and competed in a few body building contests, I think this is a wonderful program for beginners to advanced!
- Brian
I was tallying things up this morning. I've lost so far a total of 5.25 inches off my waist and 5" off my hips - and 23 lbs (from 126 lbs to 103). I'm down to 15.6% BF (on the PFA).
- Sheri
So far on the program I'm down 15 pounds through my 7th week of fat burn. It's been educational.
- Bill
I've completed my program, reached my goal and no longer visit the site regularly. However, I think this is an awesome tool for everyone and am grateful I found it. It's changed the way I eat even when I don't use the site. It has also helped me to help others with their weight battles. Well worth the money spent. With great aprpeciation.
- Trina
Dear Ric, I've been on an incredible journey and have managed to lose seventy pounds since February. People who have not seen me in a while are amazed at my transformation. Having completed my goals with this program, I now feel that I should begin another independent journey as to my personal fitness and well being. I thank you for all of your help and should I feel the need to seek your assistance in the future, I know that you will be there for me. Sincerely.
- James
Ric, many thanks for your encouraging if not grating words on participants of the program. When I say grating, I do not mean that as an insult. That is a very positive way of getting the attention of many of us hard-heads out here. I started paying for the program many months ago and have never realized its potential. Thought I could do it on my own and would be in the general ball park with my caloric intake that I was supposed to have. Unfortunately, Little League baseball park hot dogs and Blue Bell Ice Cream does a steady healthy diet make. I’ve learned my lesson. I have not lost a pound in the past several months and am feeling very poor as a result of my cushy lifestyle. My wife and I have made a pack to make the necessary changes needed to see results. I will be 45 next Tuesday and couldn’t think of a better birthday present to give myself than a change of mind as to how I perceive the way I look. I appreciate your words on your website and in your emails. No longer trying�seriously doing instead! Thanks again for your work.
- Jim
People are interested in how I lost the weight, but when I tell them I get the same response, "Oh, I could never do that". It may be that they can't give up milk, cheese, ice cream, beer, whatever, or they are just too lazy to put in the effort. Or the old, "that won't work for me." As though their genetic makeup is so very different from ours. It is true with most things in life. Everywhere we look the road to success is much more sparcely traveled than the road to mediocrity. It is much easier to sum up with reasons why one will not succeed, than believing that success is just a matter of doing the grunt work in finding what WILL allow one to succeed. I have read this so many times. The key to succees in anything is making the decision and being persistant. It is a question of one simply not recognizing the possibility of failure, and continuing to work until success is realized. What gives a person this quality I do not know, I don't believe I posses it neccessarily, my life is more of a series of failures than of successes, but I have learned much over the years. As for this program, it eliminates or is the culmination of, all the grunt work. Now its just a matter of putting one foot in front of the other. What's so hard about that?
- Tom
I was so starved when I started the program, and my metabolism was so totally screwed up, that I lost 7 pounds during conditioning. I've lost 14 pounds total and a lot of inches--3" in the waist, 3.5" hips, 1.5" thigh. Body fat is going down fast! I feel I'm losing inches faster than pounds. Usually, it's the opposite. At 5'10 3/4" it takes about twenty pounds to make a size difference, and I've already dropped a size at 14 pounds. Must be the weights. I've never had muscles before. This is just too cool! Funny thing is, I'm losing roughly 2 pounds a week steadily and my lowest calorie day is 1840. When I was on WW, I only lost 1/2 pound a week and erratically, at 1100 calories. This is too cool!
- Shari
I was 214 and had been stalled for almost two years when I finally found this program. (I actually gained weight--4 lbs--at one point on WW at 1100 calories a day!) But I've been losing steadily ever since I discovered PT--14 pounds total! It has worked fabulously well
! I'm absolutely ecstatic--Ric's biggest fan! You've come to the right place. And as everyone will tell you, the program DOES work, even if it seems too good to be true.
- Shari
So many people are seeing my results and asking me what I'm doing. But when I refer them here, they say it's just too much work! What's up with that!?! Yet these are the same people who'll suffer for weeks on a super low- carb plan or (gasp!) the Cabbage Soup diet, only to lose a few pounds then gain it all back and then some. What do these people want! I feel like I've struck gold and I can't give any of it away!
- Shari
Alex, conditioning is awesome. That is the time to eat right and workout hard. You will feel great in the gym. I did and still do even though I am now in FB. I lost 24lbs in my first rotation and although I am not losing as much as fast this second time, it is still coming off. I was 196lbs when I started and am at 178 now. My buddy at work lost 20 something lbs in conditioning! If you can stick with this program you won't be sorry. It will take some dedication and time on your part but the results are well worth it. This plan is truly a lifestyle change and not a diet.
- Rick
My real results have been nothing short of "unbelieveable. The fats melting, the body weights dropping and my strenghth is still good. I have only the highest praise for this program and enthusiastically recommend it to anyone. Ive workied out since I was about 15 and although I had / have good strength, I could never seem to get as lean as I wanted no matter what I tried. Im loving it.
- Roy
If you read the group often you might remember my last entry. I was the ashamed person that had managed to gain 6 pounds in the first week of fat burning. I am now very excited to tell you that after speaking to Ric and finding out that my sodium was way out of control. I cut out a lot of the sodium that I eat, and just as of last Friday (yep that is only six days) I have not only lost the 6 pounds that I gained in that first week of fat burning but I have also lost an additional 3 pounds. I had no clue that salt could be such a problem in my diet. I just wanted to send you a quick note to say thank you.
- Crystal
G'day Alex, Just a word of encouragement, you've found the right place. When I got on the scales the day I found this site I weighed in at 372 lbs .. now it's 314 and the journey progresses. Sometimes it feels frustratingly slow, but it works .. and *@&! but it's nice when people finally start doing double-takes over the changes:)
- Mark
Debbie, I am currently in my 3rd rotation.. week 5 of FatBurning, actually, and I have yo-yo'ed back and forth like you are doing...BUT during my 2nd FB rotation, I lost very little the first 5-6 weeks, BEFORE I started losing regularly..; I eventually lost 23-24 lbs, by extending my FB by 4 weeks, in Standard Mode after my official FB ended... SO, don't get discouraged OR stressed out.. if you 'relax' and go with the flow..., you will probably find out that you will begin dropping; whenever I fretted about not losing well, I was stressing, and I didn't begin to drop, until I just 'let go.' Good Luck! You can do this!
- Rachelle
For most of my adult life I have heard people say, "You are so lucky, you never have to worry about your weight." I would tell them that was a good thing because I love to eat! I always believed that if you exercised enough you could eat anything you wanted. That philosophy worked well for me until I reached my thirties. Two children, eating on the run and sporadic workouts finally took their toll. While my weight gain wasn't huge, I... [Ric's note: Wendi is in our Success Gallery]
- Wendi
I have been very pleased with the outcome of this first time around. The weight loss was 18 pounds. MY goal was for onother nine pounds, BUT...The mirror and the way my clothes fit are a much more true reflection of my transformation. Also, I noticed today that when selecting something to eat, it tends to be on of the foods I've been eating on the program. Good food selection has become a HABIT. I DO have to be more diligent with the exercise part next time. Thanks to Ric for your contribution to MY well-being
- Loren
I positively can't believe how great this works. I was on an 8 week stall but since I used all ya'lls hints I have not failed to loose my 2lbs per week.
- Beka
My first week in FB and I've ALREADY lost 6 lbs
! Gotta be water wt, but I don't care! What a boost. Two more lbs, and I'll be at my starting wt. I've started making SURE I was drinking the gallon of water, started Wt.'s, and started CLA. I haven't started aerobics yet, haven't needed to. And I'm not cheating on my eating. I'm on a high calorie day and starting to enjoy this way of eating. Since being told about Smart Balance, (almost as good as butter)! I'm really enjoying my 6 pieces of wt. toast. I think I'm in heaven. In other words, I'm doing this program right, AND IT DOES WORK! Happy, happy!
- Vikki
I only did maintenance for a few weeks,and noticed my weight up about 1.5 lbs. last week. I began conditioning on Monday and simply by raising my calories again, my weight dropped right back to where it was at the end of my 1st rotation. For anyone who doubts this will work for them, take that blind leap of faith and you won't be disappointed!
- Wendi
I only did maintenance for a few weeks,and noticed my weight up about 1.5 lbs. last week. I began conditioning on Monday and simply by raising my calories again, my weight dropped right back to where it was at the end of my 1st rotation. For anyone who doubts this will work for them, take that blind leap of faith and you won't be disappointed!
- Wendi
I know it seems weird that you won't gain a considerable amount of weight, but as your body gets used to taking in more calories, your metabolism starts spinning at a higher rate and pretty soon you are looking forward to that calorie increase the next week because you WILL feel hungry It's so amazing and THAT is how you know that this is truly working for you I went from 1700 cal/day to 2700 cal/day and only put on one pound. Some people actually lose because their brains no longer perceive that they are in starvation mode. Trust in the program, it really does work!
- Wendi
Thanks for the quick reply Ric and for the program in general. It's really working well for me. I can easily see using this to complete my goals.
- Rick
Thanks for the input Ric. Ill be sure to send you guys my pics in 12 weeks when I finish the program. Im sure you get this alot, but I thought I knew quite abit about sports nutrition before comparing my "supposed knowledge" with the info on your site. More importantly I cannot believe how much better I feel. My energy and moods have been Way more consistent and even the weights I handle have increased substantially since beginning your program. This program has corrected my perception on sound nutrition. The results I see and feel already prove it. Your site is the fitness industries missing link!
- Roy
I was getting quite frustrated for a bit, but now I am happy as I am seeing numbers on the scale that I haven't seen in a few years. As I said before, after MANY years I have been working on "the last 10 lbs", and they are almost all gone - now I see that I may even be able to make another 10 lbs - it doesn't seem impossible anymore.
- Karen
I have a week and a half left of F.B. I have for the most part enjoyed the program I have had ups and downs. I have lost about 13 pounds, most seemed to come off here at the end. My body fat is down about 4%.
- Melissa
Hi Karen, I was in the same boat you're in when I started the program. I was terrified. I'd hit a plateau that had lasted over a year and a half. I was eating about 1100 calories a day and had for the last 3 years. I'm also a lifelong yoyo dieter. This is the third time I've lost approx. l00 pounds or more. What a mess. Personally, I lost weight during conditioning. Most people don't. But as scared as I was, I listened when Ric said this was probably exactly what I need, and I discovered that the program works when nothing else has. Believe me when I say I had tried everything. Give it a shot.
- Shari
I've heard you say that everybody is different, and that you have to find your groove, and I believe you. I'm really learning a lot about how my body responds to food and how the sodium/potassium balance affects water retention. I was skeptical of the PT fat loss theory at first, but I am a true believer now!
- Steve
Two pounds! Just like you said, Ric! I can't believe it! Ohmigosh! I'm surprised you all didn't hear me scream (at 4:30 AM) clear out there! I know you don't know me. You don't have any idea about all the things I've tried to lose weight. You have no idea how determined (stubborn) I am, or how frustrated I've been. After losing 99 pounds, I've been stuck at this weight for over a...
- Shari
Watch out Audrey, now it becomes a contest with yourself to see if you can get those great scores all the time. As you get further into the program, it's fun to watch your scores increase-what great reinforcement that you are learning something!
- Wendi
I am doing my second rotation and am in week 5 of conditioning. Let me assure you that this process works. You WILL lose fat but only if you complete the full rotation. You just have to trust. I know that the trust is hard to give without having had the experience that the program works. So let my experience be what helps you promise to complete a full rotation. In my first rotation...
- Tracie
This program has been a godsend for me. I had been starving myself for years and my metabolism was shot...my weight kept inching up and no matter what I did, I could not lose what I was gaining. Looking back now I can see all the damage I did during those years...I had no energy, was sick alot, moody, had major cravings and binges which just led to alot of self loathing. I have never felt better in my life and it is so exciting to see that dimply fat on my butt, gut and legs beginning to disappear (I am in week 5 of Fat Burning). I never ever believed I could eat all those calories and not gain massive amounts of weight, but I truly only gained 3 pounds during those 8 weeks of Conditioning and saw more muscle definition. For the first time ever, I feel as though I am in control of my eating and it is not controlling me. I am so there,"whatever it takes." Every time I read everyon's posts I learn something and am challenged a bit higher level.
- Lori
For the record, I'm in week 3 of conditioning in my second rotation I lost 24 pounds the first time around and feel very positive about my chances of a good result this time. I'm 34, mother of 2 small children, finally getting rid of all the extra flab I put on during pregnancy. This program is a godsend for my lifestyle.
- Kerrie
I'm at about day 10 of conditioning. At the beginning of last week, I was sure that I couldn't choke down all that food. By about Friday or Saturday, I was getting hungry and was looking forward to the extra calories coming this week. Now I'm back to choking down the surplus. BTW, as of day 10 of conditioning, my weight is down 2.5 pounds and my waist is one inch trimmer! I can handle that! I sure hope that continues! (My husband is incredulous and says I must be eating less of something. The only thing I'm getting less of is sugar. I'm getting much more of everything else.)
- Dona
I was terrified! I'm a 10-year type II diabetic, have high bp, and take thyroid meds. I'd been at a weight loss plateau for a year and a half. I just knew if I happened to gain weight, I'd NEVER be able to get it off. Saw myself buying all new "fat clothes," having to give up my bicycle, etc. Okay, a little melodramatic, but a year and a half is a heckuva long time! I almost didn't risk it. I even e-mailed Ric for a little hand-holding and nerve-soothing before I started the program. He reassured me that this program was probably exactly what I need, and he was right! I lost 7 pounds in conditioning (not typical), and 4 more pounds in the first week and a half of fatburning. Whoo hoo! I was taking 4, 500 mg. Glucophage tablets a day. Now, I totally control my type II diabetes with diet and exercise (under a doctor's supervision), even with all these carbs. I was afraid I'd have to go back on the pills, but apparently the 5-6 small meals a day keeps the sugar regulated. I don't really understand it, but hey, it works! I do understand no pills! So go for it!
- Shari
I'm glad to hear you called a PTS. It makes such a difference, doesn't it? Some folks can sail through this and make great gains on their own - but I wasn't one of those and you weren't either. I have to agree with what you're saying about the fitness level of folks going into this process affecting results. I am in my 14th week of FB, still working with a PTS (I plan on competing this season), still losing fat. I'm up to 11 40 min cardios/week - it would be accurate to say I am literally working my ass off. I pretty much live on meat and veggies and water (okay and coffee...) - my diet is so stripped down it makes most folks pale to even consider it. My big 'treat' is eating egg whites and oatmeal pancakes. Most days I can't even fit in oatmeal. But that's not normal run-of-the-mill PFA eating. It's competition dieting and I've made friends with it. My gains are incredible. I've done fat-stripping before but never without keeping all my muscle the way I am this time. Without a PTS, I would not be reaching my goals - I guarantee it. There were weeks on end that I didn't lose anything (illness, monthly cycling, etc) and I would have easily given up without someone backing me up with knowledge and support. Lynne's been great. So far, I've lost close to 10% of my bodyfat and a little over 3 inches off my waist - and I'm down to just below 110 lbs. My husband can hardly keep his hands to himself...And I feel great. Really healthy.
- Sheri
Of course it should be easier to lose if you have a lot to lose, but I went into this only wanting to lose 10# and have lost 7#, but more importantly, as of today (in week 10 and switching to maintenance tomorrow) I have dropped from 22+% BF to 14.3% BF- I never saw a 2# loss in one week, but as I near the end of the 12 weeks, I am seeing results. This program will work if you stick with it- I am proof!
- Wendi
The beauty of PFA is that it gives me a precise nutrition program that is healing my body, especially emphasizing the reduction of sugar that is important to me as person with an eating disorder. I have reduced my sugar consumption far and above what I've ever done through the OA program and my cravings to overeat have disappeared.
- Nancy
It was a very good experience.... I am not what I consider "overweight" however could not seem to shed fat from a few areas until I used this program. I did lose about 9 pounds and will probably do another round of the 12 week 'meal control' after a break. In the meanwhile I have learned more about the foods I eat and think I can do a better job maintaining what I achieved. Thanks
- Don
Hey! I just completed my 1st rotation and I went from 252 down to 221. My goal was 218 but I was just kind of guessing. I'm now doing the maintenance phase.
- Braz
Time to shred fat! Woo hoo! I've just finished week 5 and I'm down 9.5 pounds.
- Ethan
I started at 176 with 165 being my goal and I achieved it after the seventh week of FB. I was weight training 4 days a week and throwing in some cardio only when necessary to meet my weight loss goals. I lost 2.5 inches from my waist and an inch from my thighs. My chest stayed the same and I gained 3/4 inch in my biceps. My body fat went from 16% to 12.5%. The most impressive result was the change in my blood chemistry. I had a total cholesterol of 264 with HDLs of 69 and LDLs of 179 before starting with the PFA. At the end of the seventh week of FB I had my blood checked again and I was very surprised in the amount of change. My total cholesterol had dropped to 170! My HDLs were at 52 and the LDLs at 101. I had never been lower than 200 on the total before. You have a great product and are offering a terrific service to people who are looking to lose weight in a healthy manner. I also have to say that the people on the PFA support group are wonderful. What a great resource for information and support.
- Helmut
I've been crazy busy the past few days and just caught up on the posts. What strikes me the most is how wonderful and supportive everyone is ALL THE TIME! With a group like this, how can any of us fail?!?! You all rock
- Wendi
This program is so great, I feel the need to get the word out to more people, especially people in the fitness profession. I'm still in conditioning, but no one can believe that I'm eating all I'm eating and not gaining weight. In fact, I lost 7 pounds right away, when I first started conditioning, and I haven't gained back any of it. I can hardly wait to start fatburning on Monday. That's when I'll REALLY be able to give all the naysayers a great big HA! It's hard to believe anyone would think that this isn't a long-term solution. I can't imagine NOT wanting to do this, not wanting to eat like this for the rest of my life. I rarely want the things I can't have because there are so many good, good things I CAN have! It really is an incredible program, but I can see why so many people don't believe in it. It doesn't seem possible that it could actually work. I was working my butt off before and practically starving. I guess I'm a teacher at heart, as well as by profession. I want other people to learn about the program. It's so much better than anything else I've ever tried.
- Shari
Hi Ric, I did the fibrous card day on Friday w/split cardio and dropped a pound by Saturday. Started freestyle workout on Saturday. This week I've already lost 1 pound for the week so I am down to 124. I haven't measured, but clothes are feeling a little looser Thanks for getting me through the plateau- hopefully it'll just keep coming off Thanks again
- Jeanette
I'm in my fourth week of FB, and everything is going like clock work. Started at 220, and am down to 211.5.
- Steve
It was a very good experience.... I am not what I consider "overweight" however could not seem to shed fat from a few areas until I used this program. I did lose about 9 pounds and will probably do another round of the 12 week 'meal control' after a break. In the meanwhile I have learned more about the foods I eat and think I can do a better job maintaining what I achieved.
- Don
So far lost 3 inches around waist and inches in other places. 8% bodyfat gone! Along with 25 pounds. Hmmmm. FB starts next week, I am pumped.
- Eric
I am in week 8 of FB, only five to go and I'm halfway to my goal as of today- YEAH!
- Wendi
The education you get with this program is worth way more than we pay. I worked a Trade Show this weekend and planned my Saturday on Friday and took foods with me still got a "C" cuz supper plans changed and I wasn't sure on the #'s. Most days that I plan my work and work my plan I get an "A" didn't plan for Sunday, was a crazy day .....got an "F". Thank God tomorrow I will be back on track....last week of conditioning. Ready for FB.
- Dawn
My weight trend line has been jiggling down steadily and although I suspect I might miss my weight goal by a pound, the program is doing exactly what it claims it will do. This is most excellent.
- Chandler
Curiosity has gotten me. I was just wondering, for all you | guys out there that are eating way over 3000 calories, how many calories were you eating in FB and losing weight? It's amazing how much food people can eat on this program and lose weight. Janet
Hi, Janet. In Conditioning, I was eating 3464 calories every day. I'm in my 3rd week of Fat Burning, and I'm cycling between 3264 on high days and 2664 on low days. That will cycle down to 2664 on high days and 2064 on low days by the end of Fat Burning. I was almost tired of eating all the time by the end of Conditioning. It's still hard to get all the food in sometimes now during Fat Burning. I gained no weight during Conditioning, and so far I've lost 5 pounds in Fat Burning. Ethan.
- Janet & Ethan
I can't believe this! I'm still in my second week of conditioning eating over 2600 calories a day and I've lost 7 pounds! My hips are a full inch smaller and my waist is 1/2 an inch smaller. This is really for real! I can hardly believe it. No exaggerating here, I was eating ll00 calories a day and exercising 1-3 hours a day, and I hadn't lost anything in over a year and a half. Now this! I'm in shock! Thanks a million times over, Ric, for creating this program ! (I sound like I'm being paid to say this, don't I?) Still disbelieving my own eyes, scale, and tape measure.
- Shari
Ric, so far I've lost 26lbs!I Got a good feeling about the fat Burning stage.
- Tom
I was at the reception center mess hall Ft. Benning Georgia in January, 1986. I weighed 240 lbs at "73 1/2 inches," as the processor stated so clearly, not giving me the benefit of being forevermore honestly able to say that I was 6'2. I also had the utter audacity have my (fat) ass in the cheeseburger line. One Sergeant, perhaps an E-7 would have none of it. Loud enough for everyone in the mess hall to hear he shouted, "Norton! Get your ass out that cheeseburger line!"...
- Tom
I was at the reception center mess hall Ft. Benning Georgia in January, 1986. I weighed 240 lbs at "73 1/2 inches," as the processor stated so clearly, not giving me the benefit of being forevermore honestly able to say that I was 6'2. I also had the utter audacity have my (fat) ass in the cheeseburger line. One Sergeant, perhaps an E-7 would have none of it. Loud enough for everyone in the mess hall to hear he shouted, "Norton! Get your ass out that cheeseburger line!"...
- Tom
Choosing to change ......no one ever said it would be easy, but I know "The success is in the journey (education), not the destination." Once you reach the destination I believe you have a responsibility to pass the knowledge on to others to help them. Which is exactly what Ric has done. THANK YOU MILLIONS! Looking forward to passing it on.
- Dawn
This may seem like a silly thing to post, but I now have a discernable chin. You know, a chin. That thing that your face has down under yourmouth. I remember having a chin from a long time ago...50 pounds later my chin went AWOL, and I forgot I ever had one. My neck kind of rose in one motion into my face and head, a rounded slope without the traditionally noticeable bone structure that make up your chin and jaw line. It seems that 2+ weeks into FB I now have a chin. I even went from...
- Ethan
I am just completing my second week of conditioning and I can totally relate to what you are saying. I asked the same question about running, but I gave it up in good faith, and so far I too have lost 6- 7 pounds and have not gained it back. Isn't it great, people at work are already asking me if I have a tape worm because I am eating constantly. And people keep asking me what I am doing to loose weight and when I say, 'well so far I have increased my calories by 400' they look at me like I am nuts. What are they going to think over the next 6 weeks? (smile).
- laybaby2
Okay, I'll stay off the bike for a while. I guess. If I have to. Drat! And I have to admit, you've certainly been right so far. I'm just thrilled. I'd be thrilled even if I didn't lose an ounce. It's infinitely better to not lose weight on 2400 calories a day than to not lose weight on 1100 calories. But I really do think I WILL lose when I start fatburning. I can hardly wait.
- Shari
I think I am finally read to start the conditioning phase. I am real impressed already. Just following your advice for these four days has accomplished something. Even eating the same crap I have been, with the water intake and the other bits of advice I have lost almost 3 pounds. So you have proven yourself so far. I have read the 10 secrets pdf file about a half a dozen times to make sure I didn't miss anything. But the two things I am most thrilled about is this. In four days I have managed to get my indigestion in control and because of all the water I can see my badly dry skin is starting to clear up. Onward and upward, I am really excited, yet I know the hard part is about to begin. Wish me luck.
- John
Just thought I'd share the progress I've made so far through 11 weeks of conditioning (Yes 11). I'm in my first week of FB now. These are only body composition results as I didn't do any initial blood/cholesterol testing. I have a gym here at the office and a Fitness guy who does the Jackson, Pollock and Ward Protocol for Body Composition. These are the results from his measurements. On January 6th, two weeks before beginning the conditioning phase with the PFA I was at 181 lbs, 22.8% body fat. On February 6th I was 177 lbs, 19.8% body fat. On March 11th I was up to 182 lbs, 19.6% body fat. Yesterday, April 9 I was at 181 lbs, 18.7% body fat. So, I've lost approximately 4% body fat during conditioning. WOW! This is COOL! My goal this rotation is low double-digits. I don't know if it's realistic or not but I anticipate the fat burning process to speed up over the next 12 weeks. Even though I felt so full all of the time I guess it was worth it. I didn't gain any weight yet my Physique was changing. (FYI - now that I'm rotating calories out my body can tell. I've been hungry all week!).
- Bro
The conditioning phase can be scary, but it is worth it. Everyone reacts differently, it will probably depend a lot on what you are currently eating. I fluctuated within 3 pounds of my start weight over my 5 week conditioning but my measurements stayed the same. This is a wonderful educational tool, and I think it would work well with the BFL exercise regimen. I would re-read the e-book and just have a little faith. The program works if you stick with it, and 16 -20 weeks from now you'll be much happier when you are meeting your goals!
- Karen
I know I just started week 2 of FB, but I weighed in this morning at 163.6 I was 165.6 on MONDAY of THIS week...so I ALREADY LOST MY 2 POUNDS THIS WEEK Can this be right???? Today is a high day, so I know it may go back up tomorrow, but I'll be curious to see were it is SUN and MON morning after this weekend. I'm only taking my measurements once a week, so I'll post those next Mon if there is a change. I have to say that in my head I knew this program made sense, but in my heart I was sceptical. Now I see the scale moving and it is all coming together! I'm even more commited now, so BYE, BYE extra pounds. Maybe I'll even be able to go bathing suit shopping at some time in the near future without cringing too - BONUS! :)
- Karen
I do understand the value of this program. I don't think I will ever stop using the PFA.
- Christie
Week 2 of fat burning. I have lost 2% bodyfat and 2 pounds since the beginning of conditioning and I still have tons of energy!
- Dennis
Ok, I know this is tooting my own horn but I just posted about the program on a home exercise video forum. I've come along way from being a doubting thomas to being where I feel really good about what is happening to my body because of this program & I had to tell others about it.
- Deborah
Hi gang - I ended my first rotation Sunday. Here are my stats...
- Tracie
I just wanted to post my stats as of week 5 of FB. I am down 6 pounds and 1 1/4" on my waist. But mostly I am very comfortable in my jeans again. I am almost back to where I was before I started losing control of things with my weight. The amazing thing is that I am only up to Five 30 minute cardio a week, which is less than half of what I was doing before I started conditioning. Plus I am still eating twice what I was eating before then. The two things that I am doing that I think are making things go so well is that I am drinking AT LEAST 1.5 gallons of water a day (clear water only, no coffee, tea or crystal light) and I am doing an intense leg workout about 3 times a week. I am also staying UNDER 50% on my sugar and sodium EVERYDAY. I just wanted to post and say yipppppyyyyyy! and thank you to Sheri and everyone on the board for all their help!
- Tina
I know the program works. After many weeks - 14 to be exact (8 in prep phase) I lost 9 pounds and look like I lost 19! But life has gotten in the way over the past three months and I would like to ride the wave a bit. When things calm down I'll be back, Don't you worry! Thanks for all your help and support. I truly learned a lot about my body and my diet.
- Susan
I used the trial period, and although to my surprise the scores at times were not as good as I thought I was being, I enjoyed having the feedback on my daily eating. No problems with the server, and I have signed up. I am impressed with the level of analysis provided. It really does simply point out to me where the issues lie. Now I have to improve the scores. I would not have bothered to re-try had it not been for some personal intervention by your responding to my original e-mail. It did not have to be ‘the boss’ but the fact that a real person responded before was enough to impress me to try again.
- Ian
In terms of losing weight from a leaner body, I have to report that I "seem" to have shifted 4lb and half an inch off my waist in the first week of preparation JUST by drinking enough water I say 'seem', 'cos I can't quite believe it - keep expecting it to go back on, but it hasn't yet. This is silly. Very silly. Like you say, I'm really finding out I didn't know as much as I thought I did..
- Simon
I started at 153 pounds and 30 percent body fat; I am at 140 pounds today (been stuck here a few days despite lots of cardio) and 23 percent body fat upon measurements taken last Saturday. It appears that I gained 0.7 pounds of muscle mass, and lost 13.7 pounds of fat. (If I am doing my math right). I have gone from size 14 pants to size 8. I hope to take a week or two to relax, take my after photo and post with my before, then begin my second rotation with a goal of 18 percent body fat. Don�t know what that means in terms of scale weight, but this process has gotten me past the emotional attachment to the number on the scale. Anyway, I am thrilled. I have always believed that experience is the best teacher. When I began this program 17 weeks ago, my mantra was to just finish one rotation, then judge the experience. My hope was to get to 135 pounds this rotation and sure when I started out I had hoped to lose 2 pounds a week, and I figured that the goal would be met no problem. I am not deterred by the fact that I didn�t lose 2 pounds a week. (OK I admit I panicked when I hit the 12-day plateau!) But now I know the process works, I have the goal in mind, and the journey toward that goal is worthwhile, regardless of how long it takes. The fact that there are wonderful people here to accompany me on the journey makes it that much sweeter.
- Tracie
Hi, gang: Three more days of Fat Burning remain in my first rotation. I am sooo tired! I am sooo hungry! BUT! I am sooo happy with the results to date - and not just with the fat loss! I had a physical two weeks ago that included a blood test for cholesterol, etc. The results came in yesterday, and I'm thrilled. 141 for total cholesterol; 59 for triglicerides; 55 HDL and 74 LDL. The last time I had the screening done was 17 months ago. Total cholesterol back then registered at 214 - I can't find the paper that had the other figures (wouldn't you know ... I went on a cleaning binge and probably threw it out after it sat around the house for a year!) The only change between the two tests was using the PFA these last 17 weeks. I'll be 47 next Monday. My family has a history of high cholesterol. I'd like to live to be a very old, very healthy woman. The fat loss has been great, but knowing that the PFA enables me to be proactive about keeping my diet healthy is priceless.
- Tracie
BTW Ric, what you've got here is incredible. Thank you! The women at work yesterday said to me "Tom you look great...*how much* do you want to lose?" As though I've lost more than I should have already (22 lbs). They don't understand just how far I have to go.
- Tom
Well, guys I finished fat burning. I started the PFA at 150lbs. and 22% bf. During conditioning I reached 158lbs but dropped to 12%bf. That is when I started FB. I am now 138lbs. at 5.2%bf. Man, this has been a long 22 weeks of conditioning and fat burning but well worth it. This group and program has been great. I am sorry I do not post to offen. I want to thank Ric and everybody out there for the support and this program. It is the best. I am very happy.
- Reygan
A big thank you to everyone here for all the support and hints/tricks and advice. I earned an A today (96.46%) and it's my first day. I was explaining to my fianc� that I'd be learning lots about food and nutrition from the PFA. He said that most programs want to teach you to eat better. I thought about it for a minute and told him that Weight Watchers was a 2 year degree in food, and that the PFA was a Ph.D program.
- Audrey
All up, I lost 23 pounds. I'm happy, I know I could have lost more if I had aimed for 100% during fatburning but I averaged around 93%. I didn't obsess about the numbers, I knew the program would still work for me without putting myself through unneccessary stress - and it would have been just that little bit harder with 100% scores. At the moment my weight is stable, I expect it to continue to drop a bit more if I am sensible, and in a couple of months I should be back to do another rotation to get rid of that last 20-25 pounds. Thanks to everyone who helped support me on the tough days, and to all of you for providing such a great community. I won't be wearing a bikini this year, but the curves look a LOT better in my one-piece!
- Kerrie
Hi Bill and Karl! I'm also finishing my first week of FB! How's it going for you guys? I've lost 4 lbs. and an inch around my waist since the beginning of the week!
- Catherine
What a great group of people populate this board! I can't get over the responsiveness of my fellow members. People consistently take the time to respond to concerns and answer questions. I guess sometimes it just blows me away and I'm left with feeling how lucky I am to have found this program and the people on this board for support. Thanks again everyone. I hope I can be there for you on your "down" days as well.
- Bill
Hi, everyone. Just as a word of encouragement to those starting or thinking about starting. I'm in the second week of fat burning. When my beautiful wife and I started seven weeks ago we thought, "There is NO WAY we can eat all this food!" We went ahead and did everything according to the plan (except the day I mistook Crisco for cream cheese). After three weeks of conditioning it was MUCH easier to eat the amounts required. Now, I could eat the side boards off a garbage truck! Oh, yeah... I "accidentally" lost six pounds during conditioning and am right on the two pounds a week loss in fat burning. BUT...forgeting the pounds...my shirts are tighter in the chest and my pants are getting baggy I am sleeping better, too. I had NO idea how important the right food is. I am a happy old man. I've lost a lot of my "keg" and am on my way to a "six pack."
- Loren
Hi everyone. For what it is worth I am down from 244 to 224 as of this morning. My sister came over and had much to say about my size. :)
- Tom
G'day, haven't posted in a while although I do lurk daily. Just thought I'd pop some info in about my results since so many of the posts seem to be "looking for proof". As of today I've shifted out of "PFA rotation mode" into manual mode as I've decided to work with a PTS for my ongoing project. I have lost a total of 41 lbs .. in terms of fat I would have to say...
- Mark
I thought I'd like to compliment this program on how it is working for me! First off, eating better and losing weight without working out yet! I'm starting my fourth week of conditioning stage and I lost 18 lbs and 8% of fat? For me that is an accomplishment because i like to eattttttt He he. Thanks Ric and the PFA supporters and my good wife!
- Tom
For obvious reasons I've only done it once, but I did manage several days ago to work in a Wendy's Big Bacon Classic and still get an A for the day. Fitting in the fast-food burger was a real eye-opener, though...
- Ethan
I'm so excited about PFA! In my ignorance I had been limiting myself to eggwhites and brown rice for breakfast. Well we had overnight company and I fixed breakfast tacos for them (scrambled eggs, turkey sausage, grated cheddar cheese wrapped in a flour tortilla) and to be a good hostess decided to blow my diet and eat what they were eating. Well, after entering my foods for the day, was so excited to discover that I hadn't blown my diet at all. After playing with the amounts and assortment of other foods I enjoy was still able to get a 96.76! So I actually made a discovery that will add to my enjoyment of the program. Amazing to me how you can figure out what you enjoy eating the most and work around it. LOVE IT! Just had to share my excitement with the rest of you.
- Becky
Since tomorrow I finish fat burning, I thought I would report to the group on my success-failure. I turned 60 during this rotation, am 6' 4" tall, and weighed 217 lbs. the day before I started PT...
- James
Over the last two weeks, I've posted questions & gotten answers. I've posted my doubts, my friends doubts & gotten answers. All the while I've stayed with the program. I had fears that I would gain tons of weight because of how much I was eating. I've always thought my diet was pretty decent. The PFA has shown me that...
- Deborah
I am finishing my 5th week of conditioning � I can't believe that it's been 5 weeks already. I introduced myself way back at the beginning, but I've been silent ever since � it's hard for me to post. But the reason that I'm writing is that I wanted to share with you what's been happening with me on my journey so far...
- Alice
Hi MayreLiz, I'm so glad you found this site. It is fantastic that you have already done a rotation of the BFL program - that is fantastic progress for someone who has suffered from an eating disorder in the past. There are a lot of ex-BFLers here, it is great to know there are also so many people who have an understanding of anorexia. I have some understanding of the fear of putting on weight, I'm a moderator on a messageboard for eating disorders. Possibly the hardest challenge here for you is going to be the mental one. The way the PFA works in conditioning is to gradually increase your calories to boost your metabolism to run at such a high pace it burns off the excess fuel without the help of cardio exercise, then when you introduce cardio during the fatburning stage the weight drops off
without the body going into starvation mode and holding onto the calories. At times it is difficult to face the amount of food this program requires you to eat, but I think that everyone on these boards can testify to the fact that the program DOES work, and more than that it teaches you an amazing amount about the way your body really reacts to different sorts of foods. Personally I think this is a FANTASTIC program for anyone with an eating disorder if you have the dedication to see it through. Because of the quantity you are required to eat, you lose the emotional reliance on food that plagues so many of us. The thing to remember is that eating more does NOT equal putting on weight. You will be eating in bulk, but it will be low fat and low sugar. There is a possibility that you will gain a few pounds towards the end of conditioning, everybody responds differently, but it DOES come off again in fatburning.The important thing is to decide to see it all the way through. I would suggest trying it, you will learn more about nutrition this way than any other way I know - and I studied food technology at college :)
- Kerrie
Seems like alot of people--including myself--are dealing with the doubts and anxieties that come with any change in status quo--especially when the pathway is unforged territory. Like Lori and others, I've wanted to know WHY this works and WILL it work for me (I'm hypothyroid, dont' have a lot to lose) and is it the best program for me. I'm on day 1 of week 3 of conditioning and I have been wavering in my commitment to the program for a number of reasons but this is what I've learned so far. I've learned that...
- Sarah
I started my first rotation last October at 254 and 35% bodyfat. After a 6 week conditioning phase followed by a 12 week fat burning phase I was down to 236 and 30% bodyfat. I didn't lose my full 24 lbs but the 18 I did lose was pure FAT! I immediately went into another rotation and just finished my 5 week conditioning phase this past Sunday. I went from 236 and 30% BF to 243.6 and 29% BF. The 7.6 lbs I did put on was all lean. My bodyfat stayed steady at 70lbs. The main thing that truly makes me believe is that I just spent the last 5 weeks eating a ton of good food and didn't gain a single ounce of fat. Will I lose 24# this time around? I really hope so and will try hard but if I don't, I'll just do another rotation. And another. And another. Until I get to where I want to be, which right now is 10%BF. I don't mean to make it sound like I won't get the full 24# loss during this rotation. What I mean is that the amount of fat I lose doesn't matter, the fact that I'm actually losing "fat" is the only thing that matters to me. I am totally committed to this program and I will keep doing rotations until I get the body I want. Why? Because I know this program will work to get me where I want to be and then keep me there. I believe it'll work for anyone. Some will have a lot better results than others but then again some of our bodies are a lot more stubborn than others. No matter how many people tell you it will or won't work, this is something you have to see and feel for yourself. Give it a try, I know you won't be disappointed.
- Richie
What I think is cool is that a lot of things I do now in regards to eating are automatic. How many recipes/menus have you looked at and run the foods like a checklist.....yes, no, no, yes, no, yes, yes as far as whether you can "fit them in" to you menu or not? It's awesome
How many foods have you experimented with as a result of looking for alternatives? How much easier is it to eat now that everything is scheduled and you have a plan? It's totally amazing [Ric's note: Richie lost 18 pounds and 5% body fat in his first rotation and is now starting his second].
- Richie
One of the wonderful things I found about this program is that I no longer have the cravings - yes, food just does not have the attraction that it used to have. So I swallow down my chicken and rice knowing that I am fueling my body, but I really have no desire for all the junk foods that are around that the kids use for snacks, etc. As for treats? Last week of conditioning - I can fit in popcorn at the movies and still get an A+ and that is on 15% fat. I usually manage to add some sort of treat each day. Figure out what you really want to eat, and build the rest of your day around it. Yes, it may be boring to be eating a lot of the same foods, but the results will be worth it.
- Karen
I have to say, on this my 16th day of the program, that I'm doing excellently, feeling good, loving pumping so much iron and not having to do any cardio...my body is healing from the years of abuse I put it through...Ric, this program has already changed my life, and I haven't even lost weight (before, my goal was ONLY to lose weight...and if the scale didn't show a lower number a day later, I got depressed and gave up and binged...now, I know I'm actually working toward something...a leaner physique and healthy, balanced lifestyle)! In fact, I just weighed myself today, and I weigh the EXACT same...to the TENTH of a pound...that I did two weeks ago! How's that for consistency? And consistency is just what I need after the yo yo of the past few years. Gosh, you know, I haven't even found the program hard...it requires a huge time commitment from me, because I am a perfectionist and want to get the highest score possible and want my foods to be entered as accurately as possible, but I enjoy spending time with it. The last thing I want to comment on is the support board...WOW. You were right, these people are amazing. Especially Richie...he has been so kind, personal, supportive, and encouraging. I have to get to class now :o( but wanted to give you an update and also, I want to sincerely thank you for doing what you do. Looking forward to the next couple of months aboard the PFA train.
- Catherine
I'm in week 4 of 6 in conditioning -- I'm currently consuming 2640 calories per day. The last 2 days I've had A+ menus. Why am I going to bed hungry? It's astonishing to me that I can be eating more than double my old amount of food, and an hour after dinner I'm hungry again -- REALLY hungry. I'm not really complaining -- I'm just amazed is all.
- Claire
Okay, I haven't lost any weight or inches and I'm beginning week 4 of FB. HOWEVER, my liver enzymes have been way above normal since I was 33 (I'm now 54) and the doctor was pushing for a liver biopsy (which I've been resisting). Just had my blood checked and BOTH are now in the normal range -- almost half of what they were before
So hey, even if I don't lose weight (which I DO plan to do), having my body healthier is worth the program
- Linda
I started at 144 lbs... ended at 131, body fat % started at 31.5% ended at 22.8%, waist 32 inch to 27.5 inches, hips 38 to 34 inches :)))) I held back a lot on my work outs... I am short and compact, I increase muscle fast and did not wish to do this again. This was a big factor in my not being so happy with the bfl program. However now that I have been through this once I'm really looking forward to hitting it hard and getting what I want from this. I'm hoping one more rotation will do it but no matter if not, I have learned so much about nutrition and how my body reacts to the correct nutrition..LOL I cannot thank you enough
- Lauri
Ric, I have lost between 20- 25 lbs, look much "leaner" and feel much better. I feel the program has been a great success and taught me a lot. It has changed my life and should I 'need' the careful discipline again I will certainly be back. Thanks for all the help.
- Jeff
It sounds to me like you've done great over conditioning! ONE DAY OFF
?? I've had one bad day both weeks since I started. My goal this week is to have all GOOD days. Besides, I know that overall, the changes I've made are tremendous, and I'm eating much better than before I started. Even when I have a "bad" day, it's usually better than one of my old normal days because I'm so aware of what I'm eating! You're doing great!
- Karen
I am getting ready to start week 3 of 5 of conditioning, and have gone from about 1900 cals a day to 2500 cals a day starting tomorrow. I feel great and have lots of energy. my weight has fluctuated within 1 pound of where I started, and my measurements are down just a little. I'm at 162 lbs and want to lose about 30 at this point. This is a great program, that if nothing else will truly educate you on what you are eating and how it affects your body.
- Karen
....and I've lost 2 pounds. Hurrah! The first couple of days I got a bit down because I was having trouble planning my days, but am into the swing of it now and when my boyfriend had KFC last night while I ate my rice pilaf, black-eye beans and tomato I didn't feel in the slightest bit like nicking a french fry! Not that I usually do, oh no. Ahem. All good stuff, long live PFA :)
- Natalie
I haven't weighed myself at all since analysis for fear of getting depressed. Next week I start Week 3 of conditioning, eating 2610 calories a day. Mind you, before I started this program, I did five weeks of eating no sugar, 1500-1600 calories, cardio three times per week, walking up to five miles per day. After five weeks I'd lost 3 pounds and didn't see the tape measure budge at all. Visions of Oprah danced in my head. Desperation drove me to PT. I realized that, even if I gained weight during conditioning, it wouldn't be more than a pound per week, since that's about how much I was overeating (3500calories=pound?). I finally weighed myself today, praying I'd at least stay the same, which would be good news. I have been upping my poundage on my Firm tapes and do feel stronger. Well, I have LOST one or two pounds. I don't have a digital scale, just that little needle, but still, it was a VERY surprise. I can't wait to start fatburning in two weeks!
- Betterbefit
Well this is the end of rotation 1 for me. I went from 196 lbs to 172 for a 24lb loss! My one regret is not having taken a before pic. I am going to have my wife take a pic of me as I am now and I will use that as a before pic for rotation 2. I'll post it in the photos area. I am really looking forward to going back into conditioning. I want to add as much lean tissue as possible. I see a lot of definition in my muscles now, so it can only get better as I gain more size. I used to worry about "mass phases" because I could never dump the extra body fat. I don't have to worry about that anymore! This program has been a great find and I tell people about it all the time. If they are smart they'll join too.
- Rick
Oh yeah, I have a total of 66 lbs, since January 2002, and have lost 43 lbs of THAT, so far, with the PFA! And I plan on losing at least 37 MORE lbs, and depending on how my body looks as my weight drops.., possibly losing another 50 lbs.. for a total of 93 lbs lost, WITH the and a total of 116 lbs, since January 2002, IF I go down to 107 lbs..! To answer your question, "YES, this is a fantastic program, and it has worked for ME, even though I still have quite a way to go!"
- Rachelle
Boo-hoo. I LOVE CONDITIONING. My body hasn't felt this good in years! Even though I can't wait to drop this excess body fat and rediscover the sleek and handsome me, I'm still a little bummed. The conditioning period has been a godsend for me. I have spent YEARS starving my body and all that time I thought I was eating right. WOW, I got a real wake up call when I received my "F" grade during analysis. After 6 weeks of eating all this darned food my muscles are MUCH fuller and I am MUCH heavier (& the majority of my weight gain has been muscle mass). In fact, my biceps are full and pumped all the time. Granted, I'm taking creatine, but I'd been taking creatine since January and hadn't experienced any of the results I'm getting now. I guess food makes all the difference in the world. I swung by my supplement supply place and sat down with the owner, Chuck. Chuck is an old school body builder. He's 55 years oldbut has the body of a 22 year old. Chuck told me that "people are afraid to eat. That's all there is to it. Eating is everything. It's more important than the gym. If you don't eat enough food and the right foods you're wasting your time in the gym." He just validated what people like Ric have been saying all along. Well, the moral of this story is that I feel blessed to have found a site like this one. The PFA is a godsend and by sticking to my plan I KNOW I will reach my potential. The PFA is the key for me. All those years in and out of the gym, all the knowledge I acquired was wasted energy until I learned to eat properly. I hope everyone here continues with the program and experiences the success that I've been having.
- Bill
And-for those of you freaking out about gaining weight during conditioning (like I've been) just to let you know, that as of this morning, the 3 lbs I put on during my first two weeks of conditioning are gone. I swear the water helps! keep drinking!
- Sarah
I gained weight a pound a week during the first half of my conditioning. Lost all but one pound of that gain in last half, and haven�t gained a pound since. I started conditioning at 153, ended conditioning at 154. I�m in week 9 of FB, have averaged a pound loss per week and that loss is fat, not muscle, based on my body fat measurements.
- Tracie
His weight has gone down from 267lbs to 239lbs {weight this morning} so there is no misunderstanding this "life change" does work. Thanks to all of yall for all of the wonderful ideas and encouragement.
- Thierry
I started fatburning on Monday, and while I'm having to work harder to get my A's, I feel hungry instead of stuffed and I've dropped the few pounds I gained in conditioning (I, too, felt like a whale, my stomach was permanently sticking out from the volume of food, etc) and I've dropped one more pound on top of that!
- Natalie
Hi all, it's time for a check-in on my progress. For the newbies out there, I started this program at 196lbs and a 38 in waist and 26% BF. Today after I weighed in and took my measurements I am proud to say that I am down to 174 lbs and my waist measured 35 in. My BF% is now 18%! I am now in the healthy range! When I lose my 2lbs this week and finish out the program I will have lost the full 24lbs the program promised. I hope this is incentive to the new folks to carry on!
- Rick
I will be 52 in May, and I thought I couldn't lose weight, due to my metabolism and my age because I had failed so many times. Although I gained 5 lbs in Conditioning the first rotation, by the last day of Conditioning I dropped all the weight I had gained PLUS one more lb... This program is FANTASTIC! Give it, and yourself a chance!
- Rachelle
Good job, Sue! You sound just like I felt at the end of week 1 :) I couldn't believe I was eating so much food and losing weight on it... I thought my diet was relatively healthy! It was a real shock to realize how much 'hidden' fat and sugar is in our food.
- Kerrie
Well, I just finished my first week of conditioning and am amazed. I dropped 4 pounds, feel great (satisfied, not hungry) and actually lost my chocolate cravings. Now for anyone who knows me, they know that's quite the feat. Anyway, the fact that I lost 4 pounds while eating over 2,000 calories per day tells me that my eating habits were much worse than I thought they were. This program has been a real eye-opener for me. Week 2, here I come!
- Sue
I made some significant progress with my cholesterol problem too. I went from a total 331 down to 218 and LDL from 257 to 151. That was due to 4 months of eating clean, exercising and dropping 18 lbs of fat.
- Richie
We've had quite a few people move to the PFA from BFL, I think they all find that it is a good tool to add to and improve on the principles of the BFL program.
- Kerrie
I'm a 34 yr old mother of two, and have tried numerous diets over the years including the liver-cleansing diet, etc.etc. The weight didn't stay off. THIS diet is different, because it isn't a diet so much as an education. When Mark and I started the PFA we wondered how people could be singing its praises so loudly when they were only a few weeks into it - then we found out! You will find out how much you DON'T know about food when you start to do it, and learn very quickly. I'm in week 5 of fat burning and have lost 18 pounds so far, it looks like more because of the incredible muscle tone I have built up in this time. I had been doing weight training on and off over the years before starting this program but have never seen such fantastic results in such a short time. Look at the 'success stories' link on the main site, these photos are NOT doctored! Atkins is unsustainable in the long term, your body DOES need carbs and will crave them. The PFA is an education for a lifestyle of eating well.
- Kerrie
Hi, all ... just want to say hello & provide a quickie update on my progress. Today begins week 4 of conditioning & so far I've ...
*gained 4.01 pounds of muscle *lost 4.51 pounds of fat *lost 1.5 inches from my waist *lost 1.25 inches from my hips.
My scores have been okay, but I'm nowhere near you "professionals" who post so often here on this board. D+ average for week 1, B for week 2 & a C+ for week 3 (yikes, the ice storm that screwed up my planned grocery shopping/bulk cooking really messed me up!) Today is a 96.09 & tomorrow's a 95.80. I'm so incredibly psyched about this new, healthier me. I've tried so many different "plans" in the past & didn't succeed for one reason or the other. But now I've finally found a lifestyle I can actually live with! This is a great board & I've learned so very, very much not only from using the pfa but from just reading your posts. Thanks to everybody
- Doris
Mr. R Just finished listening to both you and Rach on the radio here in East Texas - the two of you sounded great! I do not post to the board but do receive the postings on my e-mail and read them all, rejoicing with Rach and others and agonizing with you over your adversity to wearing pink. Just so you know, I represent a portion of "your population" that is at the end of my 1st rotation and very pleased. I have not done what your 100.0's have done but here it is....
- Lynne
I just wanted to take a few minutes to let you know how thrilled I am with this program! I am in my 4th week of conditioning and am finding this program so easy to use. I love the fact that I am able to eat the foods I like. I have always considered myself a healthy eater, but the PFA showed me otherwise-it is a truly amazing tool! My coworkers have watched me choose meals for the next day and always ask how I am doing. I tell them how amazed I am that I am eating 800 calories more per day than I was four weeks ago, have not gained ANY weight and my clothes fit better! As I approach the end of my week I find myself becoming hungry and look forward to the increase in calories the next week. I am excited to begin fatburning in two weeks! Thank you for developing this program
- Wendi
Hello, hello! I've been home SICK! But now I'm back and I have exciting news. I FIT INTO MY PRE-PREGNANCY PANTS AGAIN ! It is so exciting. The fat is just dropping off of me. I account for the loss 100% with the change in the types of foods that I eat. I am so excited for the rest of the program.
- Amy
With the PFA I tell people it is just like the nutrition classes I had to take in college (I am a dental hygienist). You learn the PROPER amount of foods to eat...down to the gram! Get a digital food scale at bed, bath and beyond or eBay...anywho...this program will tell you exactly what to eat...no handfulls, guessing how much sugar is too much...etc. This is the plan doctors tell their patients to use...this is the plan diabetics can use to stabilize blood sugar (which will keep your cravings at bay)...the key is education and planning.
- Aimee
All throughout my first rotation, I knew the program would work. What I didn't know is if it would end up helping my high cholesterol level. Well, the results are in. Before total cholesterol was 331, now...
- Richie
Ric, thanks for talking to me today. I am going to stick with it. Well, I don't know what to think. I saw two friends I haven't seen in a while (one I haven't seen since July, the other since right before I started PFA). "Oh my God," they said, "Look how skinny you are, you must eat nothing but air. I've never seen you look this good...not just thin but you can tell you've been working out, and jeez, your complexion is flawless." So what the hell. Maybe I am measuring wrong. Maybe I should forget the scale exists. I don't know. Maybe these last few weeks of fat burning is it. Once I get to a certain point, I find that the weight pretty much flies off of me. Why can't I see it, Ric? Why did it take seeing two old friends for me to realise I've made progress? I am soooooo hard on myself Anyway, thought you would get a kick out of this.
- Wendy
The great thing about this plan is the flexibility. I love that I can plan ahead & know how I'm going to do for the day. I can look up a restaurant's menu on the web & plan what to order. Awesome! Good luck in Fat Burning!
- Melody
I just wanted to thank you. I've been using the PFA for a while now and as usual you are a great help. Keep up the good work. You offer so much for the price you ask and for what its worth I really appreciate it.
- Tim
Hey everyone. I am in week 4 of conditioning, eating 2500 cal with 200 grams of protein. I am doing this on a mainly vegan (no animal products at all) diet. I say mainly because...
- Deena
Tonight ends my first week of fatburning. I haven't measured to do a bodyfat percentage test, but over the course of this week, my scale's down 4 pounds! On one hand I almost feel guilty because of some folks having hit plateaus and are working their butts off to get the scale to move. On the other hand, it's almost too good to be true and I'm afraid I'll get on the scale tomorrow morning to find it right back at the beginning. But, bottom line is, whether that scale moves or not, just keep hitting my numbers. I'm so *@&!ed jazzed, I just had to post this!
- Janeen
Folks how exciting is this! I took my weight and measurements as always on a Sunday morning and not only am I down 16 lbs, but I have lost 2 inches from my waist and my BF% had the greatest drop yet, I am now down to 19% (180lbs) ! Doubters take note, this plan is for real! Looks like this summer I'll be getting looks at the beach and it won't be because I'm hanging over a bathing suit!-LOL
- Rick
Like you and maybe everyone else here, I guess-timated a lot before PFA and later found out how far off I was. What PFA offers is the resource in setting your compass in the right direction.
- Longden
This program is working for me for sure! I was not extremely overweight when I started. Most people to look at me would have said I was just fine. But I knew I needed to dump a good 25 lbs. Right now I am hovering in on a 16 lb loss and my BF seems to be at about 21% which is still way too high, but I take my measurements again on Sunday and I hope that it will be down by then.
- Rick
I love the scoring system. I love getting A's and I will be a great testimony for those that have Thyroid problems, but can over come them and lose weight and look beautiful.
- Anne Marie
The double your money back guarantee was one of the things that made me really stop and look; like you say, you don't make that sort of promise unless you're really confident that you're selling something worth buying.
- Natalie
I'm into a month of FB. My weight jumps back and forth 2lbs. Haven't lost any weight but...This morning my fat % was at an all time low! I have gone from 23.5% to 20%. I was frustrated because I could "feel" the changes and "see" (goopy tummy fat) but was not getting the feedback via the Tanita scale. The fat % bounced around, back and forth between 21.5 and 23.5 but this morning BOOM! 20%. I've been buying more size 4's than 6's. Mentally I'm starting to "think like a dude" as Ric put it. My original goal was to lose 8lbs. down from 132 to 124. Now I'm reconsidering that goal. I don't care if I lose any weight as long as I make the transition in fat %. I've proven to myself the scale doesn't tell the whole story. If my fat ratio goes down so does my body size, which is the ultimate goal, not a number, and I get firmer and shaplier with additional muscle, hence more weight, not just a smaller fat person. Keep at it everyone and thank you for this board and this program.
- Donaka
In 2.5 weeks of conditioning I have noticed some things...
1) More energy all day long.
2) No more cravings for... beer, sweets, diet-sodas and simple carbs.
3) Better sleep
The fact that my cravings are gone...and you can see what they were! Even if that si all tha I changed you would be a fool not to know how things will improve. All this in only 2.5 weeks. Thanks Ric.
- swindler2384
It's a big time learning experience. No one will tell you what to eat, but we can all help you come up with ideas. The great thing about this plan is it forces you to learn about the foods you currently eat & will begin to eat as you go along & become more educated.
- Melody
I began this the day before Thanksgiving. It was not easy through the holidays, but there is one thing about this program that is different from anything else peope are doing out there...
- Tom
My mum noticed the difference when I visited her yesterday and commented on how well I was looking (and that without make-up!); this really is an amazing program, and I can't wait to see how much better I keep feeling and looking :)
- Natalie
I look forward to using the program. A good friend of mine seems to be having great success with it.
- Steve
The split cardios combined with extra water is melting the fat off of me. I find that if I do a Monday split cardio coupled with one cardio session at some point on Tuesday, the fat zooooooooms off. Thanks for getting me off of my stuck point.
- Wendy
Since everybody is sharing good news...I was packing for an upcoming trip... and got to the back of my closet.. there where all my 'thin' clothes are still hanging.. had a look at a pair of jeans I haven't worn in 2 years... thought.. what the heck.. give it a blast... and whoooooaaaaa It fits ! tight around the middle.. but lots of space in the leg... means I'm down from a 46 to a 42 Yippeeeee!
- Niel
I personally have felt much better since I've stopped trying to find joy in my dinner - I find it in my friends instead!
- Tracy
Just thought I'd share something I've noticed.....at the beginning of only week 3 of conditioning, my skin is in better shape than it's been in years. My face has gone all smooth and soft...hurrah! crosses fingers and hopes for magic to be worked on the grey hairs that have been appearing since age 18
- Natalie
Thanks Ric. I never forget that it was my sweat, but your science that got me there [Ric's note: Longden is down 25 pounds so far].
- Longden
I smile everytime a "newbie" enters the group all confused and lost because I know that in a week or two they will be posting advice to the NEW "newbies"....and it happens over and over again. As Ric used to say, "oh the whine of a newbie"....a week or two later that whine has turned into knowledge and advice. God Bless PFA and the knowledge it gives us!
- Rach
Now for the GOOD news... You will learn SO much about what is really in what you are eating. Prepare for an eye-opening education, I think all of us got a shock when we found out the truth about proper nutrition. This program will not stop you from eating the foods you love, but it WILL teach you how to eat them in a healthy balance with the foods you need. Enjoy!
- Kerrie
It's nice getting re-acquainted with my toes again when I look down [Ric's note: Longden is now 25 pounds down at 13% bodyfat].
- Longden
I am totally psyched by the progress I am making. To make it even better I weighed myself this morning because I do my measurements on Sundays, and low and behold, I was down to 183 lbs and when I took my measurements I had lost inches around my waist, chest, and hips. That puts me at a total loss of 13 lbs! I have caught up!
- Rick
I was ready to quit this week at some level. Ric gave me good advice to stick it out and I am glad that I listened to him even though I got on my scale every day this week and didn't see it budge. If I had quit yesterday, I wouldn't have been able to step on the scale this morning to a 2.5 lb loss. Do I expect to see plateaus in the future? Sure, but having made it through to the other side of one, I know I can make it through again. And will if need be
- Wendy
My goal was a 15 lb. loss. I lost 16 lbs. I went in this thinking "If all those testimonials are true, then I can do this, too!" I really wanted it to work. The hardest part was getting through conditioning so I could see if it would work. The funny thing, I lost 3 lbs. during conditioning! Some weeks I worked out like a pro. Other weeks, I had to force myself to do it. I made excuses and then I'd think....who am I making excuses for? Then I'd do it. It was never "easy" but it wasn't really "hard" either. Make sense? I mean, we all have to eat right? I just had to eat a certain way to get where I needed to be. That first Tuesday, after I weighed (I got on the scale and then off, then on, then off, trying to make sure I was reading it right!) I was kind of surprised! I guess I really wanted it to work, and when it did, I realized that maybe I wasn't 100% sure before. Now, I am sure!
- Kera
Hi gang, for anyone who might care to know, I have broken the 10 lb mark on my FB program. I am just a bit off the pace being in FB week 6 and 11 lbs down! This is working for me for sure. My workout buddy noticed a big difference and he is going to sign up next week and give this a whirl. Hang in there everyone!
- Rick
Over conditioning I lost 22 lbs early then regained 4 over the course of 11 weeks topping out at 3700 calories. I'm now in week 4 of FB and have lost 11lbs so far for a total of 29 lbs since day 1 of conditioning, with that period including christmas festivities and a week's holiday at the beach which resulted in a failed week 2 of FB.
- Mark
I am losing.. but I have had my plateau's too... I am down 16.5 lbs since FatBurning began.. and although this is not as fast I as would have liked, at least I am making downward progress... toward my final weight goal...; this program is worth the time and effort, and even with the slow weeks, all I have to do is tell myself, that I am doing better than I have with every other weight loss attempt that I had tried... since I failed with them, OR lost the weight and gained it ALL back PLUS SOME MORE...Those of you who aren't having the results that you expected, Please, DON'T give up! You will make it to your goal.. because if I can do it, so can you
I am down 58.5 lbs since January 9th, 2002
- Rachelle
My third week of fat burning ends Sunday, and so far, so good: I've lost four pounds. I'm down from a size 14 pants to a size 12, and even the 12s are roomy today. I'm starting to see some beautiful muscle definition, and can't wait to see what I'll look like at the end of my 12 weeks of fat burning. This process works! Don't quit! I gained four pounds in five weeks of conditioning BUT in the sixth week at my highest caloric intake I lost three pounds. That remaining pound was muscle that I had put on during conditioning, when I hit the weights hard and heavy. As I watched the scale rise in week four and five of conditioning, I tried not to panic. I just kept rereading Jo Morales's story in the e-book (she said she gained seven or more pounds) and kept the faith that the program works.
- Tracie
Wow, Ric, are you a mind reader? Before you sent this email, you must have known I'd just come home 2day from a cruise, where I ate as healthy as possible & worked out when I could, but still felt like a cow & was about to give up on myself. This email has totally given me the kick in the butt I needed 2day! Before the trip, I was eating great, feeling great, losing fat, liking my body, exercising like I should, but just because I went on a 5 day cruise with a few lovely looking people on board, I was wanting to chuck it all & say for the umpteenth time "To Hell With It
!" Well, not now, buddy! I give myself credit for the low fat/low sugar food I ate on the ship, when believe me, there were some much more decadent options. Now I'm back home, and I still have a couple of weeks left in this rotation to make even more of a difference. The mind game is the roughest hurdle, but with people like you & my fellow PFAers on my side, I'm gonna keep fighting it day by day. Thanks so much Ric
! Thanks for being there when we need ya
Now I'm off to the gym.
- Melody
Every day, the PFA is showing you something you may not have been aware of before. And every subtle change you make to your diet as a result, just makes it that much more efficient. Success is built on a lot of little 5% improvements over time, not necessarily one big 'aha!' revelation about something.
- Ric Rooney
Yes, I hear you. What's wrong with the women? For some reason there is a complete short-circuit between accepting full responsibility for what goes into our mouths and the insane drive to be thin at any cost. I know women who will eat xenadrine all day before they will adjust what they eat. TASTE IS A HABIT. Like any other habit. It's changeable. And a lousy excuse for a lack of progress. Which is why I am loving the PFA. I sent a woman I've been working with for over a year your way and she is finally getting it. Whew. I've got another one I'm fixing to line up. This is going to save me a significant amount of pain-in-the-assedness. Okay I'm venting too. All done.
- Sheri [personal trainer]
I'm in my third week of fat burning, and have lost four pounds so far. (Recorded the most recent pound drop this morning.) Have kept the sugars nice and low, and fats below 10 percent.
- Tracie
This is actually the first time in my life that I've had the confidence to stick with a nutrition program for so long - because I believe that it will work if I follow it. With any other program that I've started, if I didn't see results in the first couple of days (unrealistic I know), I would panic and think that maybe I should try something different. Not this time, though!
- Amy
I have tried, but not completed, the BFL eating plan. The powerful innovation in this program is a tool (the PFA) that provides extremely clear feedback on the path. I found other programs to be very hard to maintain as a lifestyle. When the inevitable problems occured in the progam, I didn't have a good way of knowing how far off course I was. This tool takes a little work, but it is a direct feedback mechanism that gives an education in nutrition.
- Eric
Ric, Man I have to tell you, you hit the nail on the head big time. I learned early on in life how little our doctors really know about a lot of things. I have fought the good fight against my problem with being overweight and like Churchill once said "never never never never.... give up" and I didn't I just kept trying. Then I found you guys and my prayers were answered (I really did pray a lot). I am so glad I didn't give up. I'm sorry that Al gave up, he's seems like a nice guy. He just didn't look hard enough. I found the PFA in Muscle Media, I found Muscle Media from Body for Life. I found Body for Life because on day I was sitting on a couch watching TV seen Bill Phillips. Now the looking is over. I start my Fat Burning Phase next Monday. Thank you so much.
- Rich
Hi, OH MY GOD! WOW! I LOVE this so far. I am only on day 2 of conditioning and have lost 4#s (including my 5 day trial). Lots of Water & Things are really cleaning up for me.
- Colleen
How ya doing? GUESS WHAT? I have finally clued in. I am just doing the Conditioning Phase and I started out at 110 lbs and 23% body fat. I obviously was getting F's on my menus. I am now at B's and B+'s. Today I weigh 106lbs and I am 19% body fat. I AM SO EXCITED cause I have tried so many times to get this bf down by heading toward anorexia. You have no idea how happy I am for finding your site even if it is in US dollars.....Once my husband gets through his cancer therapy I have a feeling he will start too. He is not scoffing at this program any more.
- Cheryl
Let me take a second to tell you how great I think it is that you and your business partner have taken the incentive to pass on your knowledge of weight loss and body sculpting to the many individuals that have been looking for something like this for some time.
- Crystal
I'm very excited to learn about this program and see what it can do for me. Your "Secrets of a Professional Dieter" shows some of the soundest insight (as well as common sense) I've ever seen in a program, and I've seen a lot.
- Vinny
Ric, I continue to be impressed by the dedication and business ethic you (and the other consultants affiliated with the PFA) demonstrate. Your dedication and commitment to your customers is evident. The folks at Enron and elsewhere who were interested in lining their own pockets at the expense of their employees and their clients could learn much from you.
- Tracie
Hi all! I'm in my second week of FB and doing well, down 6 lbs and 3.5% BF. I have a little trouble with patience in that things are going well, so of course I want more! I really enjoyed the increased strength during conditioning ( I broke through some lifting plateaus I had been on for quite a while). I started at 132.4lbs. with 27% BF now 126.4 with 23.4% BF at 5'4".
- Jill
Good luck - you're gonna love it! It's the greatest fitness and food eduction you'll ever find. If you have any questions, come to this board & there are some awesome folks to help ya!
- Melody
The first goal I made when I started this program was "Finish the rotation". How in the world could I blame a program if I didn't finish it? I've quit so many times before on other programs and blamed them because I didn't see the miraculous results that were supposed to happen in "12 weeks". I'm at least 50-60 lbs overweight. The reality is.....there is no way I'm going to be able to lose that much in that time frame in a healthy manner and keep it off. This is going to take at LEAST 6 months to a year to do. I have now burned that fact into my head so there are no false hopes, no unrealistic goals to achieve. I can do this but it's going to take some time. And I've got plenty of it.
- Richie
I'm so happy I found the PFA and this group, cuz now when I get obsessive about my food, it's in a good way....I'm obsessing about finding new/better whole foods & how to top my last score/last workout, etc. I love it! Take care everyone, and thanks for being here
- Melody
I just love this program. I don't feel deprived at all and don't have to do tons of cardio and I am getting leaner. What more could I ask for!
- Rick
The great thing about this program is it's not really a program but a way of life so if you "fall of the wagon" it is easy to pick right back up where you left off. Now I hope to not fall off the wagon again but if for some reason it were to happen...(you know if I was walking down the hall and a large Cold Stone Ice Cream fell into my mouth....that kinda thing) I know what I need to do to get back on track!
- Paul
I just did my cardio workout and BOY was it ever good to be sweating again! I was never a cardio junkie but I was used to doing 3 cardio session per week. My start weight is 202 which is only a net gain of 1 pound from where I started conditioning, EIGHT week ago! I never would have believed it if someone had told me that I would only gain a pound after eating all that food and not working out...lol Can't wait to get on the scale tomorrow morning...am hoping to break my 200 pound plateau again this week. In the words of a good friend of mine "GAME ON!"
- Tami
This is an incredibly emotional trip for me. I have so much energy, last time I came home from the gym I was bouncing around and singing like a mad thing. Dealing with the fat and sugar restrictions over the course of the following weeks is going to be a little tougher than I anticipated, but oh my am I happy about the results. I have wanted to drop this extra weight for a couple of years, but just haven't known how to go about it. Now I do. I already feel scary hot on the inside, all I have to do now is wait for it to show on the outside!
- Kerrie
Rach, You're a great example of what the purpose of the PFA is. Diet and metabolism is a very mystifying thing for many people. The range of emotions you went though is very, very common. But in the end, for those who truly want to understand and learn this process, the work and effort you put into the PFA in the beginning will pay dividends to you for a life time. You done very well, you should be proud of yourself. You didn't give into the early fear, frustrations and doubt that unfortunately too many that I hear from, still do. When will people ever learn that a lifetime of weight problems deserve more than a few days of effort?
- Ric Rooney
11 long weeks of conditioning were finally over for me last week. Monday morning I took my first "FB weighin" before I headed off to cardio, then I spent the day thinking "wow, it feels so good to eat 800 calories less" then Tuesday morning I got on the scales and they were down 3 lbs. I figured it might have been an error or exaggerated but sure enough I was back on them this morning and they were still down the 3 lbs - it's an awesome feeling after doing the hard work.
- Mark
I just wanted to drop you a line...I have heard you twice on KGBS w/ Randy & yesterday I went to your web site. I'm blown away with the information you guys have & I'm very grateful to have found you. I have stayed in shape most of my life by watching what I eat & working out, but I've put on 20 lbs over the last 2 years :{ I had never had a problem loosing weight like I have this time & was becoming depressed about it. After reading just some of the info on your site & down loading your eBook, I feel like I'm going to be on the right track to get in shape and stay in shape. I'm looking forward to using the PFA...it's a challenge...and getting advice on nutrition. Thanks for doing what you do...I'm looking forward to a new me this year.
- Gigi
I had the most amazing work out today, and it occurred to me that back before the PFA I wouldn't have been able to have such a great work out. Why? Well, I wasn't eating anywhere near enough carbs and would 'bonk' about midway thru the work out. If I didn't bonk, I would be so tired out afterwards that I would have to nap for at least an hour. How funny that I thought that next to no carbs was the only way to be, and then wondered why I was so worn out all of the time. I've learned so much in the past weeks of conditioning and have lain to rest all of the fitness and nutrition myths that I used to hold so dear. If someone had told me that I would be eating 2545 calories a day (with scads of carbs) and not be doing any cardio and that I would be losing fat at the same time, I would have thought they were insane. I am so grateful that I stumbled upon this program which has quite literally changed my life.
- Wendy
I started conditioning at 1200 calories, 134 lbs and 22.5% fat (I also did 20-40 minutes of worthless cardio a day prior to this program). As of last Monday (I decided to only weigh myself on Mondays during conditioning), I weigh 132, and am at 19.8% fat. By the time I end conditioning, I will be at 2545 calories (wow). I fully expect to surpass all of my BF and weight goals. As it stands now, I am unable to buy new clothes because the fat is coming off of me fairly quickly. The pants I bought 4 weeks ago need to be rolled at the waist, else they fall off of me. Friends can't understand how I am able to eat so much and not do cardio and have lost weight already. Frankly, I am walking around with a goofy smile on my face because of this...very, very cool!
- Wendy
It's like I can feel my body going on a high. To all the doubters out there .. 11 weeks of conditioning later I can tell you .. STOP doubting :)
- Mark
I did gain 7lbs. but I think it was lean muscle. Because when I started I was at 16.34% BF and now I am at 12.28%BF. I just treated the conditioning phase like a mass building phase in bodybuilding. Lifting heavy (good form) low reps.
- Reygan
In 9 1/2 weeks I went from 17% bodyfat to 11%, and my waistline went from 34 in. to 31.5 in. My weight on the scale went from 174 lbs. to 162 lbs. Editor's Note: Ric's answer: Randy, just thought you’d like to know; at 174 and 17% you had 29.5 pounds of fat and 144.5 pounds of lean muscle. At 162 and 11% you have 17.8 pounds of fat and�.144.2 pounds of lean muscle. Virtually 100% of your weight loss was fat! Absolutely fantastic! That’s exactly what we’re trying to do. It’s a superb accomplishment.
- Randy
This is my last week of Fat Burning and I've lost upwards of 27 lbs.
- James
I have been on this program for 10 weeks now, dropped 12 pounds net weight, and am starting fatburning next week. The beauty of this program compared to many other 'diets' is that you leave with an incredible education about food. While you might THINK you know what 'eating healthy' is, the pfa gives most of us a good shock. There are no 'forbidden foods', just a good understanding of how much fat, sugar and salt should be included in a healthy diet. I KNOW I am going to lose my target goal of 40 pounds by the end of March, this is unlike any program I have ever done before. It is time-consuming to begin with, but it gets faster and faster each day to plan a menu.
- Kerrie
Firstly I must tell you just how DELIGHTED I am to see how quickly I get answers to my questions. In my years of programs, never have I come across one like this. So far I have nothing but extra positive comments. Thank you so much.
- Lucia
I felt exactly as you do. I'm happily in my second week of conditioning, although I was hesitant at first. I have about 10 to lose, and I just lost 10 before I started this - so the thought of putting weight back on had me in such a bad mood! I thought there was no way I was going to do that after just having taken it off. However, I can say that in my second week (and currently at 1500 cals.) I have actually dropped 3 pounds (and even though it may come back on during my next weeks on conditioning) I'm stoked that something is happening! I had been at a 6 week plateau before that, despite my best efforts. I also have the "carbs-bad, protein-good" thing. I have to say - I am enjoying my rice and bread :) I am also lucky to live near someone who just did this - and looks fabulous (Kera), so I can really see that this works. I just had to jump in and give it a go. You've got nothing to lose but some computer time :)
- Joanna
The more I learn from this program, the more I love it!
- Carrie
I'm finishing week 3 also. The first week I whined like crazy because I gained 2lbs. They were gone by the end of the week. The 2nd week I whined like crazy because I gained 2lbs. They were gone by the end of the week. This week I gained 2lbs., didn't whine, just mumbled under my breath. This morning, after last nite's dinner of chicken 4 oz., spanish rice, 10 oz., 1c. of green beans, 6oz. of salad with 1T. of flaxseed oil, AND a 6 oz. glass of red wine,...1 1/2bs. gone
I'm adding another 200 calories come Monday for a total of 2200 and I'm no longer scared, just excited. My prep showed ave. of 1400 cal. Isn't this Cool!
- Donaka
I am coming up to the end of week 3 of my conditioning phase. When I started 3 weeks ago, I thought "Oh god, 8 weeks of conditioning? I'll NEVER get through it without quitting!" But here I am, almost halfway there. I am really proud of myself for sticking with this. Also, I have two more weeks til the completion of my 2nd BFL challenge. While I didn't lose my goal because I had started conditioning, I doubt if I would have met my goal anyway. I was at a plateau and BEAT that plateau after only a few days here..:) I sure am glad I decided to give this a try. I can't wait to start FB. The real test will start for me in a week. Hubby comes home for Christmas. But....if I can keep going with the momentum I have now, it'll be no sweat..:) Also, I can't wait to see if he will notice the change in me..I know I have lost body fat and a few of my friends have commented, so we'll see if hubby notices too. Wish me luck! Another one of the converted.
- Tami
I am a 33 y.o. female and have been working out at the gym 3 times a week for the past year, without fail. In one month PFA has made as much difference to my muscle tone as I have for the rest of the year, and my workouts have not changed in intensity. This program is PROPER NUTRITION for gaining muscle mass and losing fat. Don't give up too soon, the benefits of getting this right are amazing (My husband is appropriately amazed too! *wink*)
- Kerrie
Clothes continue to get looser. Muscles continue to be sore (am hitting the gym a lot, but for much less time than I used to be there, albeit a bit more intensely). Jeez, I can't even imagine what will happen in fat burning...
- Wendy
Eventually you stay with this program because it dawns on you one day that you're not actually 'dieting' at all, you're simply eating right.
- Ric Rooney
I am a member of the million diet plan club. I even was on one program that did not permit you to use gel toothpaste because of the sugars. Come on! Or the one that did not want you to do weight lifting because you gained instead of lost weight, but it had me doing an hour of cardio a day with no rest days. All these programs were run by women who had never battled being overweight, yet scolded me when I "fell from grace." You know the ones that weighed you in front of a group and cheered on only those who lost weight. I love this program. It gives me the flexibility to plan "my" own meals. And I am treated like an adult. To the newbie: It is frustrating at first, but well worth sticking to. And this group is wonderful. So if you don't hit 100%, but are plugging away at the PFA, hurray for you! My hat is off to you. The high numbers will come with time. You are on a wonderful journey to a rich and healthy lifestyle full of adventure. And we are in this together and we value you.
- Sandee
Just an update here. I'm in Week 4 of Conditioning and once again my bodyfat is down! And to top it off...I've lost 2.5 pounds since last week! WOO HOO! I can't wait until the REAL fat burning takes place! <<<:-)>>>
- Rach
Well, PFA has done what BFL couldn't, it broke my plateau! I'm 197 pounds this morning and it is only Day 4 of my first week of conditioning! I was speechless! I was wondering why my pants were zipping up with less effort when I put them on yesterday. I've gotten A+'s every day and even got 100% on my first day...can't wait to increase my calories a bit so I can aim for that 103%. Try as I might, I just can't seem to manage it at my calorie level right now. Keep up the good work everyone.
- Tami
After the initial rush of 22 lbs loss in the first 3 weeks conditioning it's stabilised on the scales this week although the measurements continue to improve ( shame there's so much room for improvement they don't show much yet ). My first weighin/bodyfat calculation yielded a 37% .. but 4 weeks down the track it's showing 29% with 5.5" off the waist :) Likewise my energy levels have skyrocketed and the ease with which i plan my days and hit A+'s now is a very nice change from the early extended planning sessions. Felt particularly prompted to share this as...
- Rich
OK, I am not even half way...8 more official weeks to go..but I did an assesment today and I would like to share it with you. Total loss in lbs: 9 lbs ( from conditioning weight); Bicep fat check with callipers: from 15 to 12; Tricep fat check with callipers: from 20 to 18; Back fat check with callipers: from 30 to 29; Abs fat check with callipers : from 27 to 23; Waist from 35 inches to 32.5 inches; Chest from 40.5 inches to 39.5 inches; Arms from 14.5 inches to 14 inches...(flexed bicep); Body fat % according to the PFA calculator is down from 28.75 when I started conditioning to 27.80 when I finished conditioning to...HOLD ON FOR THIS ONE....22.80 today. Thank you Ric for this wonderful program, eventhough I have many hurdles here in Bangkok, I am the living proof that even with that you can still have the Physique you want.
- Corrienne from Bangkok
Thank you for the pep talk yesterday. I know I really have to change the way I have been looking at the way I fuel this body. I was reading a new book last night by Dean Koontz...It is called One Door Away From Heaven. There is a paragraph in there that made me turn down the corner of the page and return to it several times last night and again today. It says... "Change isn't easy, Micky. Changing the way you live means changing how you think. Changing how you think means changing what you believe about life. That's hard, sweetie. When we make our own misery, we sometimes cling to it even when we want so bad to change, because the misery is something we know. The misery is comfortable." That's how it feels to be fat. To believe all your life that in order to be thin, you must starve. Then the more you starve, the more you gain, the more misery you are in. But, sometimes it is just easier to stay miserable than to wake up, smell the coffee and change the way you view yourself...inner and outer. You have shown me a new way to think about my inner and outer. Thank you so much for sharing your knowledge with me, someone you don't even know.
- Merrile
Ok, I can't believe this BUT I am down to 20.7% fat from my starting precentage of 22. My hips and waist are down another 1/4 inch and my pants are looser yet again. I am in my second week of conditioning, not doing any cardio and eating in the A's. Doing weight training (lots if low weight lunges 4x a week, along with normal weight training for other parts). My only regret in all of this? That I didn't find this program sooner.
- Wendy
Thanks so much Joye, Richie, Rachelle and Ric for the welcome and the info. I think where a lot of other programs fail is because there is no support mechanism. I have to say that having this support group available was a major contributing factor in getting me to try the PFA. Having people who have BTDT to cheer you on is invaluable. I know I have a long way to go. I didn't get where I am overnight and I can't get to where I want to be overnight either. Thanks for being here. Blessings!
- Grae
The weight is dropping off. At this point I'm down 16 lbs .. I know there's lots of waterweight there and that loss is going to slow down and in fact stop at some point ahead in conditioning but doing my weigh-in and measure this morning it was just so gratifying to see the 5% off my bodyfat and 3" off my waist :) So a big thumbs up to Rics team and the support network in this forum ( esp Rachelle, RB and Mauro ). The daily dose I get of staring at the before and after pics at the top of the screen while I plan my menu and reading/sharing the challenges and successes of others in this forum helps so much mentally as I lock my mind in to the next year I'll be spending on this program.
- Mark
Fat burning isn't until January, but I am already so pleased with my results (how can pants already be loser and I am only in week 2 of conditioning).
- Wendy
I was discouraged last week but I got on the phone with Ric last Friday and we talked about what I had been doing wrong and what to do this week to see the 2lb loss and I'm down 1.5 lbs. this morning and will be doing the fibrous carb day today plus my 3rd cardio for the week. But more than anything my body fat is down! It is only .7% but it's going down! Maybe this will help encourage someone else. Have a wonderful day everyone!
- Melissa
Week 3 of Conditioning for me and I finally "get it". LOL Ric (and everyone else) said that the lightbulb would go off and it finally did! It only took me 15 minutes to plan my menu for the day and my score is a 102.9 I spent another 15 minutes trying to find that lost .1% but couldn't so I'm sticking with 102.9. LOL (By the way, my Monday - Thursday menus are the same so that means a 102.9 for most of the week! WOO HOO) Thanks to everyone! Maybe next week I'll find that .1% and become a member of the famous 103 club !
- Rach
I too am very excited about this program. I have been wanting to learn about nutrition and fitness. Books just don't come close to teaching what this program does. Thank You Ric and all of you who are here! I read the emails daily for moral support and it keeps me on track. My older sister has been going through this looong journey of lose gain lose gain. I decided not to mention this program until I had a chance to try it out. I called my sister this morning! and asked her to just look it over... Once again Thank You! I look forward to the new me!
- Lauri
After years of battling with food addictions and focusing on food EVERY WAKING HOUR, this program has broken that love-affair I have with food. When your body gets the nutrients it needs, it no longer craves. Cravings come from either learned experiences (habits) or from your body requiring additional nutrients it is not getting.
- Sandee
I have been doing really well with the PFA and (as you know) am losing weight in the conditioning phase (yay). Aside from that, I also have the added benefit of being more aware of what I eat, and what comprises my food. I put on a pair of pants today that have been wearable yet rather tight. They are now comfy and a bit loose. How can this be happening so soon in the game? I've been on so many other so-called programs for weeks/months at a time, and have never had anywhere close to the results I am already seeing from this program. I can't wait to see what the fat burning phase has in store for me ! Thanks for this program, it's a god send.
- Wendy
OMG ! I am in Week 2 of Conditioning. I weighted myself today and found I had gained a pound since starting. No biggie..."Aunt Flo" is visiting soon and I'm eating so much more food now so no freaking going on here. LOL HOWEVER ! I just entered my measurements today and it showed me at 24% body fat! When I first started this...I was at 34% Body Fat NOW I'M FREAKING! IN A GOOD WAY! LOL I really didn't think I would see anything happening until FB! Major Celebration time! LOL <<<:-)>>> *smiling more than ever*
- Rach
I am thrilled with this program so far. I am in my second week of conditioning, eating like a horse, loving every minute of it and I have ALREADY LOST 12 POUNDS This is a phenomenal amount, I was looking to do the rotation twice to reach my 'perfect weight', this already puts me a quarter of the way there - and I haven't even hit fatburning yet! I certainly dont expect my weight to continue dropping at this rate, I think it was just an initial blast of my body saying "thank you" for finally giving it the nutrition it requires. Thank you so much for all the information and advice you give us, Ric, I look forward to the rest of the program.
- Kerrie from Australia
Read through your e-book. Looks fantastic. I'm definitely going to utilize much of the concepts you discuss. It's fantastic to see two individuals doing something they love, and providing such an amazing service. As a great Chiropractic once said " You never know how anything you say, think, or do will affect the lives of millions tommorrow." I think that you both going to be blown away by the effect of what you've created. TURN IT ON!
- Dr. Gerald Chartier, Chiropractor
I am in week 7 in Fat Burning. Next week is my last week. I weighed and measured this morning and I am 1 lb away from my goal My body fat went from 22.5% to 16.1% - This program is amazing I am very proud of myself for having done this! I had my moments and I wasn't ever "perfect" but I was determined to finish this and do well. I never expected to do this well! It's a great feeling!
- Kera
I am dancing at the thought of no cardio during the course of my conditioning phase. You and your web site are a God-send.
- Wendy
I was able to encourage my parents to do the program - Mom weighs 265 and is 65 and dad weighs over 330 (scale only goes that high) and he is 68. Both of them have battled weight all their lives - and tried every diet available - you should see their library. You name it, they did it - Dad fought the idea of having to give up his ice cream and thus did not want to do the program - but said he would "try" (not very convincing though). Anyway, they are 6 weeks into conditioning - mom has lost 8 lb (she hardly loses weight on anything and she is usually very dedicated to the program she is on) and dad has lost 15 lb in his 6 weeks of conditioning. He has...
- Carolyn
I went down two dress sizes, lost 15 lbs. Seeing the program on the internet and seeing others on it that I had seen around town (Colorado Springs) really made an impact on me. They were not just some people from some distant state, but real people. I have been on literally dozens of diets and each time, I lost weight, but I could see a difference this time. It is a much healthier weight loss. It is not all in the shoulders and chest. That tells me that it is an actual fat loss. All the other diets, I have had to lose a minimum of 15-20 lbs to go down one size. I went down two with 15. That speaks a lot for itself. I must tell you that is does get discouraging at times. We expect to have 20 lbs off by the end of the week. But that is the human condition. It is work everyday, but what work!
- Sandee
I think I mentioned to you before that I had a Raiderette Reunion in November. The alumni are going to perform at halftime in "jazz pants"! I cheered for the Raiders in 1983, almost 20 years ago! And - I had another baby that is now 18 months old....and I will be 40 in December - so I had a lot of incentive! I cannot thank you enough for this program Seriously, I am thrilled with the results (so is my husband )! I am actually very proud of the way I look right now and not at all afraid of those "jazz pants"! So, thank you Thank you THANK YOU
- Kera
I am very happy with my results, thanks to the support group I got great sugesstions of food like Fiber One, Shredded Weat, Kashi, Oat Meal. They are now part of my every day diet. At work coworkers often tell me ''Jean-Pierre you are eating again!" or "JP your eating all that!'' I just smile and tell them it takes a lot a fuel for a machine my height. But also someone will say ''Jean-Pierre you lost weight!" or "Your face looks thinner you look good!'' Well that is one of the rewards from all the work of planning the menus before going to bed, cutting on all the sweets, getting 90% and trying for the 100%. Weighing less, being more energetic and in better health, thank you for helping me through this journey.
- Jean-Pierre, Montreal
The great thing about this program is that it is so much FUN <:-)> I'm having an absolute blast with this! Thank you Ric for such an awesome program
- Nena
I have only just started this program, but in the 7 days since I started it I have lost 7 pounds. I know most of it is fluid, but an inch off my hips is nothing to be upset about :)
- Kerrie from Australia
I never realized that I was eating like a bird, not seeing results...and thinking that I just didn't have the willpower to cut more calories in order to see true results. When I told my mom that the PFA had tracked my calories as averaging 1350 cals/day, she was shocked, and said, "I thought you were such a healthy eater!" So did I
! It also helped explain why...
- Tracy
I am doing pretty good in fatburning...getting A's. But losing the weight, and that is what it is really all about...to transform your body...for a lifetime.
- Corrienne from Bangkok
I'm feeling better already, positively hopping with energy with all the extra protein and carbs I'm sucking down - and my wife ( who's decided to join me on the plan ) is having fun thinking of ways she can sneak good treats into her figures and thumb her nose at me. One thing I do have to say at this point - OMG it was an eyeopener going food shopping with a protein/carb/fat/sugar plan. Did a full supermarket cruise just looking through the shelves to find products that were going to make good building blocks and realising the makeup of various foods I had thought of as "healthy" was mindblowing. Nothing sums it up better than our Saturday evening meal. Kerrie had bought a couple of nice juicy T-Bone steaks to BBQ thinking they'd be a good high protein/iron part of the day .. then we got to planning. Suffice to say that in the end 1 steak went in the freezer, we had slightly less than half each of the other one and still had to pay all day in order to squeeze the fat content in and still make an A.
- Mark
Thanks again for all your help. This is my first "diet". The program sounds awesome and I really want to make it work for me.
- Rach
Oh, by the way.. regarding that picture of me holding those HUGE 3X pants out to the side; the monitor tech at my job is very busy showing that picture to everyone who mentions that they can never lose weight, and she preaches to them, as she shows them my picture..., and she tells them "if Rachelle can do this, so can you!" I took the picture to her because she had been very vocal in her comments about my weight loss over this past year.
- Rachelle
Ric Yeah The fibrous carb day worked! I got on the scale this morning and I was down 2 lbs I finally broke the illusive 130 mark and I'm down to 128 Thanks for the support!
- Kera
A friend at school has been doing your program and she looks GREAT! I'm excited to start this.
- Joanna
I just want to say that I love this board! Everyone is so supportive, yet competitive in a friendly way. I'm making great progress with getting A's and A+s now (this is only my first week).
- Tracy
Everyone is so surprised that this is actually working. My mother-in-law was all concerned that I was on a "diet" and she assumed that I must be starving myself. I finally showed her one of my printed out "days" and she couldn't believe that I was eating all of "that" and I was losing weight! After that, she started saying that I was going to turn sideways and disappear! hmmmmmmm I think that was a compliment? Not sure! LOL
- Kera
I am in my early 40's. My mind and experience has expanded with age, so has my rear!
- Sandee
GREAT post Richie! And you hit the nail EXACTLY on the head with your Goal #1 which is; FINISH YOUR ROTATION! Let me repeat it again, Your first goal in professional Physique Transformation work is to FINISH your rotation. Your post as you can see, really touched me. I get genuinely excited when I see people get so focused. Because I've seen what happens to people when they achieve the goals they have set for themselves. It forever changes them and in ways that often go way beyond health and fitness. You'll find that when the game is over and you've accomplished what you set out to do, that it was worth 100 times the effort and discipline you put into it.
- Ric Rooney
Thanks Jason, I'm forwarding your note to another physician who's very interested in the program for his Type II diabetic patients. With the help of you and others on this board, we're getting the message out, even if only one at a time, of the staggering power of diet and it's ability to positively affect many of today's chronic, lifestyle induced illnesses.
- Ric Rooney
First off let me say, this board is absolutely wonderful! Even when I'm away for awhile & come back to 50 million posts, it's like getting into a good book you just can't put down. Congratulations to all who've finally found that diet plan that makes sense & are determined to do something good for themselves, their families, friends, strangers on the street, etc.
- Joye
I just wanted to report something that happened to me today. I don't know if I've mentioned it before but I have Crohn's disease. For those that don't know much about it, it's basically a digestive disease that comes and goes and causes multiple bowel sessions daily and abdominal pain. I went to my gastrointerologist today and not only was he impressed with how I looked, but he couldn't believe how great my bloodwork was, everything was above normal and he gave me a clean bill of health. I told him all about the diet I've been on and the internet tool I use and he was very interested. Just attribute even more to the PFA. Week 9 rules :)
- Jason
Well, Week 1 has come and gone and all I can say is this program isn't nearly as bad as any of the others I've been on. I started at 250 and the scales read 246.2 yesterday. The scale can read +/- 6 lbs in a day. The important thing is that I'm seeing lower numbers. Now that I've seen 246, I'm looking for 245. Noticed slight change in the way my 38's (pants) fit this morning. The 36's are in the back of the closet and they're calling
LOL.
- Richie
The biggest change so far has been in the way I feel. I truly feel better and don't have the lazy feeling like I used to. I was telling Rach last night that I can honestly say I like this program. It's a game that I can have fun playing AND learn something in the process.
- Richie
I am just like you, I did BFL for two years but hit a plateau I could never break. I am now in week 4 of fat burning. You just receive a marvelous education as you go. I am very much into health and eating healthy and using foods to heal you. Good luck, I know you are going to do great!
- Lora
Thanks for this program it is the best thing that ever happened to me, it really leaves me no room for mistakes because I plan the night before. Yeah I make mistakes here and there but you know I learn from them and move on and get ready for the next day. Before I used to beat myself up and jog until I dropped. But now I am not scared of these little rewards I give myself and am still be able to lose the two pounds.
- Linet
I really do like the spirit of competativeness and fun this place makes out of getting in shape.
- Trina
I think BFL is a great program & I learned alot while doing it. However, if you've hit a plateau or want to "take it to the next level", I think using the PFA is a more complete approach. It's educational in ways that BFL isn't & leaves less room for error (especailly concerning diet) when you follow it honestly.
- Joye
2300 a day in second week of conditioning. I've been starting to feel hungry even with these tons of calories. I'm so happy it means my metabolism is getting going! How exciting!
- Cindy
So far in conditioning I am up to 2700 calories a day and have not gained any weight.
- Mechelle
I just love you people and the way you share your findings. I don't post often, but I read everything that comes across here. I feel like I know so many of you. Please know that just by your posting here you are helping people like myself succeed and feel like a part of something. I'm in week 1 of fat burning and have lost my two pounds - and it's because I've gotten so many hints and ideas from all of you. Thanks everyone and keep up the good work!
- Michelle
Update - first week of fatburing - Saturday morning - down 3.5 lbs this week, down 9.5 since beginning of conditioning. This is amazing!
- Michelle
I started out slow and now I am right on schedule, down 6.5 pounds and starting my 4th week of fatburning tomorrow. Stick with the program all the way thru. IT WORKS...I'M LIVING PROOF OF IT
- Sue
I have lost nearly 20 lbs since I started the trial period for this program only two months ago! I feel great! Thanks guys!
- Pudgychub
I did a bodyfat check and went from 28.7% to 27.7% I like it already. I need no further convincing...this will work and I will surely do it in fatburning. What amazes me is that I did this without my 200 minutes of cardio a week..I spent less time in the gym..less physically tired..and losing body fat at the same time.
- Corrienne
The PFA is addictive, isn't it... either that or our weight loss GOAL is addictive!
- Rachelle
Alida - My youngest is 18 months old and I'll be 40 in December. I know how you feel. The good news is that I only have 5 pounds to go to meet my goal and I have 4 1/2 weeks of Fat Burning left. I can already fit into all of the clothes that I haven't been able to wear since before my daughter was born I have better muscle tone than before, especially in my legs. :) This really, really works You just have to commit to it! You can do it
- Kera
Hi, I am in my fourth day of the program and am loving it so far, I am a body for lifer who has slacked a little after 4 very successful 12 week programs, I think your program is incredible and I think it's just the thing I need to get my metabolism back in order.
- Amy
This program is WONDERFUL... and can be fun ! You can get A's... A+'s... and many of us have gotten the theoretical high of a 103% grade ! It's a great game! And it works! And this is a great group of people on this board!
- Ralph
I just started using the PFA and I love it! I am in week 10 of BFL and I am totally shocked at how wrong I am eating. I am not eating enough! I can't believe that my "grade" today is an F! Help! How can I get my menu straight?
- Kelly
Ric, I am starting week 8 of f/b. I have lost the 4 pounds I gained in conditioning plus 12 more.
- Sue
Rachelle, it's people like you that have made the game fun and exciting. I totally learn from the pros, like you. So keep up educating us newbies.
- Mauro
First of all, let me say that I think the PFA is awesome! When I saw your message the other day about the guy who said it was too hard......well, he still believes in the "magic pill" approach. And it's funny, because I used to be that guy. My poor body was sitting there screaming at me "what the hell do you want me to do??" It was talking to me this whole time and I didn't even know it. But now, instead of wandering around wondering "what's wrong" and "why can't I lose this fat", I now have my answers. I can now move forward and know the exact answers to those questions. The fog has lifted. To think that for the past 10 years, I've been looking in the mirror and saying, "you know, I guess this is just the way it's going to be". What a crock and what a waste.
- Richie
Everybody that emailed regarding my call for help, thank you very much. I appreciate all your concern and advice. I have been reading the posts since I started and it’s my first time that I send one, this group is awesome. The good news is that I weigh 208.5 this morning ! The body is fantastic, by staying with the nutrition plan always in the 90%, I am more confident that I won’t be to far off at the end of my 4 weeks left.
- Jean-Pierre, Montreal
Yes... PFA is VERY VALUABLE ! And I'm in a position now... having been healthy for a while, people are asking me how I did it.
- Ralph
You have put together some program ! It is AWESOME THANKS THANKS THANKS and THANKS again!
- Sue
Mark, I understand TOTALLY your comments about having a "very hard time believing!" I felt the same way, and got worse, into a situation of "resenting" the PFA for a while. I had four weeks of conditioning. I actually lost a little bit during the first three weeks. That in itself was hard to believe, while cutting out FIVE HOURS of cardio a week. I'm in the fat burning stage. I'm eating more than...
- Ralph
I am totally into this! It's a great program. I have never done a "real" diet program. Could never do anything like that. This is the only thing I have really "tried". All of the other programs available were to vague and time consuming for me. I never knew what to eat and it was just way to confusing. Thanks, again for making this available. I wouldn’t even know where to begin without it.
- Kera
Amanda - isn't it fun? I get all excited when I get a high score too. Good for you!
- Kera
I just finished 9 weeks of conditioning averaged a B for the 9 weeks and last 4 weeks were A+. I gained 2 lb but lost 3% body fat. So I have started FB - dropped 3 lb the morning of the second day.
- Carolyn
My husband still thinks this program is crazy, and he can SEE the weight loss; he still doesn't believe it works, even though he can SEE the results.... Pig Headed is the only word to describe him, I guess! (LOL)
- Rachelle
I survived the PFA! All 18 weeks of it. 6 weeks of conditioning and 12 weeks of fat loss. Was it worth it? Heck Yes. Does it work? Heck Yes. I lost a total of 30 lbs. ( I would like to think...
- KS
I figured that if I could eat a certain way in order to have healthy children, that I could certainly eat a certain way in order for them to have a healthy mother.
- Kera
Half of this process is trying to condition you mentally as well as physically. You see how easy it is to find a reason to get discouraged? You've just opened the door to the thought process of 'it might not work', to 'it probably won't work' to the final logical conclusion 'Why waste any more time, I might as well quit.'
There's an old saying, 'whether you believe you can or believe you can't....you're right.' Choose to believe you can.
- Ric Rooney
WOO HOO! I can hardly believe it! I stood and stared at the scale and the smile grew and grew I started fat burning yesterday and this morning (Tuesday) I was down one pound Already I am sooooooooo excited My husband is a Fireman and has been gone for three days. He came home this morning and said I was looking "skinny". :) :) :) This is just so awesome! Thank you everyone for the support
- Kera
Isn't it FUN, Kera? I lost 4 lbs the first week.. and I loved it...! I remember Ric's reply where he told me to enjoy the moment (or something like that) while I could... and he was right, because I had some slow weeks, during Fat Burning, and even plateaued a time or two, but if that happens to you, don't let it get to you, BECAUSE those times will pass..; they are just part of the process.
- Rachelle
I ain't going nowhere! I've been looking for a program like this for quite some time. I'm still in the conditioning phase, but I’ve lost about four pounds even though my intake has increased each week. When I exercised for THREE years and ate any ole way, I didn't lose that much! So I'm in it for the long haul... and bringing people with me. What do I get for referrals? :)
- Adrienne
I would never quit this program- it's the only thing that has worked for me.
- Laura
Hello everyone at PFA...I had to let you know how very happy and content I am with your program. I am a 32 year old mother of 11 year old twins. I began using PFA in July at 250 pounds. As of...
- Georgette
Sodium is the newest thing in my diet that I've worked on. I finally got my sugar under control-which before I discovered the PFA I didn't know it was causing such a problem! But, my eyes have been opened to a lot of things!
- Amanda
Hi, everyone. Since I finished my first rotation last week, I wanted to share my 'success', and some lessons learned. After 4 weeks of...
- Julie
I'd like to share an "idea" that might help someone with some frustration...
- Ralph
I am in my 3rd week of Fat burning and I went through the same 'second thoughts' period in the beginning of conditioning as well. Especially the first week. I thought...
- Dan
I am really amazed at how informative the PFA really is and I'm so glad I joined. Unfortunately I've been eating so poorly that I can't seem to get over a 50% score! I'm a physician (thank G-d a surgeon and not a nutritionist or I'd really be in trouble) so I eat fast meals, like cereals for breakfast, tuna sandwiches, cottage cheese, hot dogs, pasta, pizza etc... which don't balance well. I thought I was eating great until I joined this program and learned the truth.
- Shawn
Amazing! In the last week as I am getting very close to FB I have gained 2lbs but dropped 2% in Body Fat.
- Paul
I agree with you whole heartedly that what we all thought were correct diets etc WAS WRONG! Next to becoming SCARY HOT the knowledge that we will gain from this program will be the most important thing that we will learn from our experiences here! Keep up the good work !
- Paul
I was also doing the lower carb thing before I found the PFA. It is very scary at first when you look at the conditioning plan and think about all that food. Just remember that...
- Dana
Hi all, I am just starting my second week of conditioning...I am considering this "boot camp"...there IS so much to learn, so many things I have been taught in the past to rethink and relearn, retrain my body, etc...It's been GREAT.
- Sue
I am starting my fifth week of fat burning and I have lost 10 lbs. so far. I see it. I feel it. I live it, but I still don't believe it. Who woulda thunk that one could eat the forbidden pasta, rice, potatoes and bread and still loose weight? In the past I would think about how many verses in the bible that talks about the bread of life and I could not have any of it (Atkins junkie here). Now, I can eat it and strangely enough, I no longer crave it. Sundays are now my saving grace. I can have those foods that in the past were taboo and know that by Monday morning I am ready and eagerly awaiting another week of eating. Yippee!
- Sandee
I have just completed the conditioning phase of my PT Module and wanted to give some comments on it to those "newbies" and others on this board. I started this PT Module at...
- Paul
My wife (Pam) has started your program and I'm really proud of her. She seems really committed to making it work and I also like what I hear you saying through your communications with her. There are so many ridiculous diet programs out there that when one comes along that follows a common sense approach, it would be easy to miss. I'm glad she didn't miss yours. Now that I have seen what she is doing, I am considering joining her.
- Carl
I'm keeping my fingers crossed that this program will work. I've seen some awesome results in my friend Brett who has been doing your program.
- Theresa
I just finished week three of conditioning, and am just loving this! After a life time of keeping myself from eating (b/c I thought that was how to stay slim) I love having "permission" to eat SO much food! Even though some days, I just feel like I can't eat another bite or I'll burst! On a good note, I have lost 3 pounds so far!
- Deb
I did the BFL exercise set up before I found this wonderful program, but my eating wasn't great. I was letting myself have roughly...
- Deb
According to the calculations that I just did I've lost 3 pounds and a little bit of body fat. I actually think my body is just so happy to be getting real food! It's coming out of starvation mode! (Before this program I was...
- Deb
The body is an awesome creation. We just have to take care of it properly and then let it do the rest.
- Ric Rooney
I wasn't sure if I could, but I finally broke 100% for my daily score! Looks like keeping sugar grams to 50%, fat grams under 100%, and hitting the other requirements did it! Isn't it crazy how we make a 'game' out of this! (:
- Julie
The reason that I am posting this is to let everyone know I truly believe in this program. My initial weight when I began my weight loss efforts was 223 lbs in January, this year.. I began the PFA program @ 199 lbs at the end of March, this year... with a body fat of 45.8%. I was in Conditioning for 10 weeks. As of today, my weight is now 177.5 lbs, and the body fat is 37.5%, according to the PFA. The higher your scores, the better you will do.
- Rachelle
After careful review and analysis, I am here to confirm that something we thought would never happen...has...A perfect score! The 103% Diet Score Sue recorded in the updated scoring system is the theoretical maximum. I hope you all appreciate what an incredible accomplishment this is. We are shaking our heads here in disbelief. It literally requires a degree of accuracy to the gram. Unbelievable! Congratulations Sue. You would have won a ton of money if you had bet us that someone could do what you just did.
- Ric Rooney
If there is anything I can do to help encourage anyone of you, just let me know. I'm in this for the long haul. I will NOT go back to where I was 2 yrs ago. Ric has given us the program and pointed us in the right direction, now it is up to us to forge ahead to make this happen.
- Sue
Thanks! Since Sunday is a high calorie day during fat burning, I was pretty full and not the slightest bit interested in cake and ice cream since I had just had one of my planned meals and knew...
- Dana
I'm a 46 year old female. I began conditioning at 158 lbs. After 6 weeks I began fat burning at 157.5 lbs. After 6 weeks of fat burning I am now at 143 lbs. All I really wanted to do was get into the normal body fat range. I wanted to thank you for making this program available. I took pictures, the first one during the last week of conditioning and then another one today. They are not something I want the whole world to see, but I'm starting to look pretty good (if I do say so myself;) and I'm glad I took them. So, anyway, I just wanted to say thank you for making this difference in my life and good luck in the future.
- Leslie
This is so much easier than I thought it would be, even though there is quite a bit of food to get in. My husband is wanting to do it, too. He said that when I was done with the fat burning that I would leave him if he didn't catch up LOL (not a chance!) I think that this board is wonderful because of the people! You have all made this the best thing that I have done for myself in a long time!
- Kera
I just wanted to give you guys complements on this system. This is my first week of the physique transformation, and I love it. I have always been looking for a tool to help me right down to the calorie. I love it and love the challenge of getting an "A" diet every day. You have inspired me to get better intensity workouts as well. Thanks for providing a time tested and unique approach to fitness.
- Jason
Plateau’s? I can surely tell you about plateaus... I plateaued several times.... for a whole month BEFORE I ever started with the PFA, then about 3 times during the Fat Burning... and I still lost 22lbs during Fat Burning. I had totally given up on my various weight loss attempts in...
- Rachelle
Thanks all for excellent information. From what I've seen of this program so far, I know I am going to LOVE it. My husband was really impressed with the program
- Cindy
This is to all of you (women) who are new to the PFA and have questions about it working or not. A little background. 50 lbs to lose, was wearing size 20. 5'5" tall, started at 199 lbs. In the past, I had to lose 20 lbs. to go down on dress size. With the PFA, I am starting week 9 of fat burning and have lost 15 lbs. I am wearing a size 16 dress that is loose on me. And I am not driving myself nuts thinking about eating everything in sight. People I know are now starting to ask me what I am doing that I look so healthy while being on a "diet". They comment on how firm I am starting to look.
- Sandee
I can actually "feel" the metabolic rhythm that Ric talks about. My body was doing EVERYTHING it could to hold on to that fat and not give in to the "instructions" I was giving it. But I held fast here. It was not easy, but I knew I had to see the program through. I have reached my goal this week.
- Sue
If you had told me six weeks ago that I wouldn't put on massive amounts of weight eating this much, I would have said you were crazy! :)
- Betsy
I know from experience the scale can be deceiving, as it probably will be for you too...
- Joye
I still have a long way to go... but I am the talk of the hospital... everyone wants to know how I have lost this much.. I forgot my frozen yogurt when I left work at 7pm yesterday, and went back to get it in my scrub pants, and a LARGE T-shirt, which really shows what is NO LONGER THERE, and they started asking, and talking about it again...! That is a real EGO boost.. believe me! )
- Rachelle
PFA is teaching me how to eat for a lifetime.... as are my new PFA friends.
- Ralph
I am officially down 5.5 pounds and am in my 3rd week of f/b...today I was cut another 200 calories...total of 1683...seems like NOTHING I HAVE to get up early to get all the food in on high days Have stayed on the straight and narrow since I started this and I KNOW it is working You all hang in there...This healthy lifestyle is for LIFE.
- Sue
Yes, it worked! I'm female, 5'10", and today I hit my 2 lb. mark for my first week of fat burning. And even as I write this, I'm downing a giant bowl of oatmeal.
- Karen
I am only in my third week of conditioning and I have lost 10 lbs. Most days I eat more than my husband even and I'm still losing ?! <<:-)>> Thank you Ric for the program!
- Melissa
I am currently in the 5th week of your program, 4 weeks of that being the Conditioning Phase. First of all, this program kicks ass! During this time I've lost 1.91 lbs of fat and gained 0.4 lb of lean muscle. I was told to not expect to see any losses during the Conditioning Phase and yet I've lost almost 2 lbs of FAT, without sacrificing MUSCLE! AWESOME.
- Robert S.
Just thought I'd give you an INSPIRING update on my hubby, who just finished his 6th week of fat burning! He has lost 19 pounds, going from 198 to 179 with...
- Jennifer
This is my last week. As of this morning, I'm about .8 lb from my goal weight, which represents a loss of 25 pounds for me.
- Frank
This program of yours is unbelievable in its flexibility and usefulness. So many programs on the net are not practical in the way of application. Yours is in spades. Have a great day!
- Duncan
For the first time I can say, I am excited about dieting, I am getting real results in a short period of time! Finished week 1 of fat burning with a 96.8% average. Lost 3 lbs of bodyweight. Body fat test says I lost 4.5lbs of fat and gained almost 2 lbs of muscle.
- Dan
I am so stoked, and in disbelief! Listen to this....JUST THIS WEEK I have lost 3.5 lbs. and 2% body fat (according to the body fat calculator), 1 off my hips and 1/2 off my waist... Was my body waiting for this or WHAT?
- Jennifer
At this point food is kind of just fuel to me, the PFA has reduced it to a bunch of numbers in specific ratios. An interesting psychological side effect - I have zero desire now to use food for comfort, sleep, etc. Its just fuel, period.
- Katrina
I can always tell when someone is ready for our program. There are no more excuses, no more fad diets to try, no more reasons why things can't be done, no more obstacles that can't be overcome. When someone is ready for what we teach, they have met the enemy and as the saying goes, 'it was me.'
- Ric Rooney
Well, believe it or not I have read all 30 pages of KATRINA.WOW, talk about motivational! And did she ever hit the nail on the head when she said that learning to eat right is a part time job!
- Jennifer
As a woman, a really skeptical woman, let me tell you: this stuff works! I cannot believe someone wouldn't be open-minded enough to at least THINK about something 'outside the box' to use a timeworn and terrible cliche. I guess that's the only explanation I can give you is that we women are TOTALLY brainwashed and conditioned to think in terms of 'low calories!' when we're trying to get in shape. It's psychologically WAY beyond what you can imagine, I am still struggling with my food intake every day. But... dammit! It's working!
- Katrina
Reading those pages you & Katrina wrote almost made me cry. Seeing how she believed, and how you believed in her,.... well, now I need to believe. I will be signing up.
- Robert
Your support & sincerity mean a great deal in an industry where so many just wanna get paid & don't care at who's expense.
- Joye
In the last four weeks, part of that as the conditioning phase, I have lost 8 pounds. I have now dropped from 35% to 25% body fat.
- Dan
I am very excited to be doing this program. It has been almost a year since I last saw a dramatic change in my physique. Using the PFA has made me realize that I was not consuming an adequate amount of fuel for my body to change.
- Eric
Thank you, Thank you, Thank you! The scale is moving!
- Annette
I have lost 6 pounds of total weight, but almost 9 pounds of fat (gained 2.8 pounds of lean). Thanks for the help.
- John
Faith, indeed. That is all it takes. Seriously, when I started my whole journey, I had a true skeptic lurking in my head. I don't think I believed for a moment that what I was doing would truly work - at least not to the extent or at the speed with which it did.
- Lisa
Yes, Matt...trust me, it works! You can eat yourself lean. On August 8th, 2000, I weighed 275 pounds and wore a size 24. Two and a half months later, I got married in a size 16 dress, weighing in at about 210. And I ate ALL THE TIME. It's an amazing discovery. How I wish I'd known this when I was 11, and discovered the joys of anorexia. I can loose more weight faster eating every few hours than I ever did starving myself.
- Lisa
I really had to go against my perceived better judgment, and eat the food on my plan for the day. Waking up this morning, I still felt fat, but guess what I went down 1.5 pounds. Shaking my head, I don't understand it, but I guess that is why this program is revolutionary.
- Jennifer
I am in week 3 of fat burning and I am down to 183! That means 8 pounds gone since I started fat burning! Woo hoo! I am so excited to actually be able to wear shorts this year without being so self conscious.
- Annette
I find that this experience has been very educational. Since going through this process I feel much more in control of my metabolism, and much less mystified about how to get the results I want.
- Frank
Now that I have experienced my first week of the PT module, I realize what an effective tool you guys have assembled. It is so nice to finally know EXACTLY where I stand on my daily diet goals.
- Loyd
This is by far the best tool I have ever found on the web. By tomorrow I will be ready to progress to the Physique Transformation Program. This is starting to be fun!
- Loyd
Getting an A or A- is absolutely wonderful. I know that I won't settle for anything below an A+. It is just me and my competitive nature.
- Becki
Thanks! I have now lost 8 lbs since beginning Fat Burning... you've done a great job here!
- Rachelle
I stumbled across your site this morning and signed up for the 5-day trial, quickly followed by buying a paid membership.
- Murray
Everything is going great! Tonya is just about to start fat burning stage, in a couple of weeks, I have a few more weeks until I get there. The program is great, the best diet plan we have found so far!
- Mike & Tonya
I just noticed the diary and started filling it out. I think I'm going to be hooked on this. I already keep track on paper, but being I do all my work on the computer THIS IS GREAT! I'm definitely signing up for the duration.
- Christine
You have come to the right place. For the first time in your life, you can figure out EXACTLY what nutrients you are eating, and that's the key to getting off a plateau of weight management.
- Loyd
I think that ALL of us here have posted something similar to your email. This program requires a leap of faith that it will work. I was a doubter like you but here I am today almost 6 weeks into conditioning and I am eating close to 4000 calories a day and more than 50% of them are from carbs and I have yet to gain a pound. In fact I have lost a few.
- Paul
I am now in my 7th week of Fat Burning... and have 5 more weeks to go! This is the progress that I have made: Beginning weight:...
- Jessica
I must admit I WAS getting a little nervous about it. But what helped me, was the fact that my inches were still going down... as well as the Body Fat percentage.. that is why I wasn't too concerned. That, plus the fact that I knew this program has helped me when I failed so many times in the past... doing my other various weight loss attempts. After all, what did I have to lose by waiting it out?
- Rachelle
I was jogging 6 weeks ago and suffered a stress fracture in my leg/ankle So I have not been able to do any cardio for the last 6 weeks. It did not seem to affect my weight loss though I can finally fit in to all of my clothes again and I feel great. People are noticing a difference.
- Kelly
I am now eating 2888 calories! Thats right, no typo, 2888 calories a day for the last one and a half weeks. Next week I begin fat burning, and guess what else? I get hungry for my next meal! I know when Im supposed to eat. I know it defies everything you ever learned about dieting but truthfully how many diets have worked for you Oh and by the way, I have not gained one pound and am looking forward to the fat burning.
- Teresa
I've lost 5.5 pounds in the past two weeks. Incredible. I have a lot to lose (48 pounds--now 43 to get to my target) but I certainly did NOT expect any loss during this Conditioning phase.
- Mary
I've been looking for a diet and training aid for some time and yours I believe is a good as it gets. I've been exercising/ weight training for many years and appreciate the value of such a system. I have no doubt I will renew. Thanks for your help, and good luck with the venture.
- Tony
Thanks buddy, I made it. I made it through 8 weeks of conditioning and 4 weeks of Fat Burning. The program worked very well for me it was not difficult at all.
- Tim
I've learned more about the subtle things in my diet this last week than I've learned all last year.
- Katrina
My family, friends and co-workers can't believe the amount of food I consume and that I've actually lost weight doing it. Several of them have signed up to use the tool. This could become an epidemic!
- Peggy