Burn the Fat, Feed the Muscle [BFFM] by Tom Venuto

[TryingItOut]

Would any of you guys like to join me in a BFFM challenge thread on the Challenge Board? If we're all doing BFFM then we know where each other is coming from as far as carbs are concerned whether you're doing the phase I or phase II or baseline or 40/40/20 etc. since we've all read the book.

I'm currently doing a 3 day lowered carb 45p/30c/25f at 1700 calories then a one day higher "carb up" day at 2100 calories, 30/50/20

Anyone want to join me on a BFFM thread?

Brandy

[DisneyPrincess]

Originally Posted by TryingItOut

Would any of you guys like to join me in a BFFM challenge thread on the Challenge Board? If we're all doing BFFM then we know where each other is coming from as far as carbs are concerned whether you're doing the phase I or phase II or baseline or 40/40/20 etc. since we've all read the book.

I'm currently doing a 3 day lowered carb 45p/30c/25f at 1700 calories then a one day higher "carb up" day at 2100 calories, 30/50/20

Anyone want to join me on a BFFM thread?

Brandy

There is a yahoo BFFM group that I think alot of people belong too, you should check it out. I dont know about starting a challenge, I think that is what Muscle Matters is for, those doing BFL and BFFM

[debbiedo]

I started today but don't really have it down yet. For one my exercise program needs revamping and I can't eat enough calories. Advice appreciated.

M1-1 cup eggbeaters, 1/4 c low fat mozarella cheese, 1 table spoon salsa omelete made with pam and 1/ c cooked oatmeal, 1/4 teaspoon cinnamon, 2 packs splenda.ate around 8am 282 cals,6 gm fat, 37 gm protein, 19 carbs

M2-Pure Protein shake ate right before lifting at 11:20am170 calories, 1 gm fat, 5 gm carbs, 35 g protein.

M3- 1 cup 2%cotttage cheese, 1 apple choppe dup with skin, 2 packs splenda, 1/2 teaspoon cinnamon ate at 2:45 pm , 259 calories, 2 gm fat, 31 carbs, 28 gm protein.

M4- haven't eaten yet. Will be 6 oz. Salmon baked with al bit of Promise exra light Margarine, salt, pepper, garlic powder , 4 cups salad, 1 cup fresh green beans. Some sort of no fat low cal dressing( haven't added into fitday yet)will eat around 7pm I think. 395 cal, 16gm fat, 18 gm carbs and 45 gm protein.

Total for day Fitday with salad dressing added: 1106 calories, 23% fat, 22% caarbs, 55% protein. I need 5th meal bit it wil be so late I hate to eat.May take snack to movies of banana and 1 oz string cheese2% fat which will bring me to 1304 cal, 23F. 27carbs,50p. I really need to find a way to incease calories but I just can't eat more. As it is the salad will be way too much with the green beans tonight. I read not to have the complex carbs at night or I would have brown rice.

I am just trying ot get the hang of this. I don't want more carbs then this yet. I haven't eaten more then 45g a day in a long time.

[inatic]

you can increase your cals with fat without feeling like your stuffing your face.

I wouldnt eat the banana in the evening. I would have saved that and had it with the shake before lifting.Actually i would have had the shake about 30m to 1hr before with the banana. Keep the meals pre and post training low fat to allow the nutrients to enter your body faster. Have higher fat meals later or pre lifting meals.

Eat the carbs ,if your concerned for before your train and a meal or two right after. After that, taper down to veggies, and a smidge of fruit.

[debbiedo]

This is a work in progress. will bring banana to gym with me nest time. Might change salad to brown rice. Can't face a salad tonight.

Need to get my exercise revamped too. 2 hours a day 5 days a week in gym won't be possible when my job changes to fulltime.


Thanks for input.

[debbiedo]

Today is day 4 of BFFM.


I feel great. Definitely have more energy then ever. weight actually dropped a pound and now is stable. I know I shouldn't weigh daily.

Don't have carbs up over 100gm yet but increasing every day. Keeping fat down in 20-26% range.I am closer to 47p-32c-21f. This is progress for me.

My biggest problem is meal timing. My DH gets home 7pm. I guess I'll eat earlier and just sit with him. I eat around 8am, 11am snack at gym, 2pm, 5pm and try for 8pm.All this will change when and if my job changes which is all in the works right now.

Need to work on exercise program with weights since I do classes where it is more total body probably missing some key areas. I hate to give up Pilates and will not stop that for now even if I drop classes and lift M-W-F alterating upper and lower.I have done this years ago. I am doing High Intensity Intervals and it is more efficient time use for me. Switched back to elliptical because running was causing knee pain which I have never had. Doing 1 minute slow, one miinute as fast as I can for 20-25 minutes. Today I did total 35 minutes but last 10 low intensity. I am anal and wanted to get 2 miles in at least and as close to 400 calories as possible. Did just under. I have to turn tension down to less then my norm to get the RPMs up. Tension around 10-11 setting.

I don't have good body fat measurement. Need a professional to help me here. My gym manager will do it so he says but he is never available. Scale 22.5 % Charts 26% if I remember correctly so I guess 24% but that just a guess. I'll take measurements weekly. There is a trainer I am looking into but will be expensive. He does full fitness testing. He fully believes in 5 meal a day minimum.I want him to design a good program for me. Guess I'll call and check price and decide.His literature says free consultation. I am definitely calling.

[rhbrand]

I finally broke down and got the book. I've got the first couple chapters printed off, but need more ink and more paper!

From what I've looked at so far, he;s got a good think going here.

[maysfan]

I'm a 50+ woman, 5'5" and 160; never had a weight issue until I reached mid-40's then went on a thyroid med. and have gained/lost 20 pounds over the past 7-8 years.

I started on a program of weight training twice a week, yoga twice a week and walk a mile or so daily. I know I need to get my cardio going, longer walks, some elliptical, maybe spin or biking. My knees said no more long distance running after two marathons a few years ago.

I've been reading about BFFM and have a few questions:

1) I really don't cook; oatmeal for breakfast no problem, but lunches are usually out (no fast food), dinner is a salad or chicken or sushi. I don't eat pork and seldom eat beef. Does this program work for non-cooks?

2) I'm not one to plan out a week's meals and cut up stuff in advance. I'm at the market 4 times a week, buying food for the next day or two. Does this program require alot of planning and prep?

3) I enjoy an occasional glass of wine with dinner. Does this program allow for alcohol or is it "forbidden'?

4) Does BFFM include a cardio/weight schedule or is it mostly nutrition oriented?

Thanks in advance.

[JuliaL]

Hi Maysfan - I'm 46 and already post-menopausal. I can understand the specific challenges of weight management for women who are "of a certain age" I think BFFM is the perfect plan for women over 40 because it is a very healthy way to eat and the exercise will not only help you look and feel great it will preserve your muscle tone and bone density as you age.

You don't have to cook to do BFFM. It sounds like you're already eating a pretty healthy diet. BFFM is built around lean protein, fibrous veggies and good carbs like oats and sweet potatoes. Simple foods in their natural state are emphasized. That doesn't mean they have be specially prepared in any certain way. Besides, it was written by a GUY, how much cooking could there be?!? (Before you boys out there flame me, I was kidding - my son is a chef, so I know guys can cook. )

Preparing food ahead helps if you eat 5-6 meals per day and you work. But again, it doesn't necessarily need to be complicated or time-consuming. Heck, you can buy veggies, salad and even apples already cut up for you in the grocery store. You will have think a little bit ahead about what you're going to eat. You will be much more successful on this or any other plan if you always have good food choices around you.

Alcohol is discouraged, but not forbidden. It will set back your weight loss because when alcohol is present in the body, the body will use it first for fuel. That means whatever else you've consumed will get stored instead of burned for fuel. There are people who are able to lose weight and still drink in moderation, but older women usually can't. I have a couple drinks a week, but I'm maintaining - not trying to lose.

BFFM is very specific about exercise. Some people think there is too much cardio in the plan. You have to figure out what works best for you.

BFFM is a great plan. It's very flexible and very healthy - nothing "fad" about it. Good luck!
Julia

[maysfan]

thanks Julia -
I purchased the eBook -- lots to read and/or print.

I've just browsed through the material, I was hoping there was sample week of meal plans and exercise recommendation, but I haven't found it yet.

Do you eat 6 meals? From reading the posts on this board it appears that many eat 5. Is it accurate to say that I should alternate a day or cardio with a day of lifting with one day of rest weekly?

I'm trying to break this down into much smaller bites while I get through the 340+ pages.

[JuliaL]

Patience grasshopper! You must read the book. Actually I've never read all of it to be honest I skipped through a lot of the motivational sections - not because they're not good, but because I already felt like I had the motivation, I just needed the method.

There are meal plans. They are toward the end of the book. They're very specific and very helpful (although you can vary them if you choose).

I eat 6 meals, but one of them is just a pre-workout protein shake. I think he recommends 5 meals for women. I sort of break up my first meal to a pre-workout and a post-workout meal actually. You'll figure out what works for you.

You can alternate cardio and weights or you can do cardio in the a.m. and weights in the p.m., but don't overdo it. 2-3 days of lifting is probably all you need. Some think Venuto recommends too much cardio, but as you read the book you'll see that he recommends you only do as much as you need. You'll have to experiment with that too, but definitely don't do too much cardio. Make sure you lift heavy enough weights to challenge you.

Good luck! Julia

[inatic]

I agree Julia. I think venuto recommends way to much cardio way to fast. Cardio should be added slowly as needed. Just few days to start with. Interval or hiit.. then add a few additional days WHEN things slow down, after slightly tweaking your menu and cals first.

[GoneLoCarb]

Well I think you all have talked me into getting this book! I need something to shake things up a bit nutritionally.
Is it only available by e-book? Is it in bookstores at all? I'm on dial up and wondering if it's even possible to download it within a reasonable time frame.

ETA found the answer about hard copy... nope, ebook only. still searching for download times.

it's just a matter of minutes with a regular (dial up) internet connection).

Is this really true?? I always find it takes much longer...my connections are only 28 - 38 kbps.

[JuliaL]

I'm not sure how long it would take you with dial up. I downloaded it with DSL and it took a couple of minutes so I think the above poster may have meant DSL instead of dial up. It's worth it no matter how long it takes you do get it!

[Madeleine]

I bought BFFM about 2 months ago when I had stalled on weight loss.

I do think his principles make sense, and he has a lot of good research.

I made the decision that I was going to use Atkins to jump start my weight loss, which it has.

However, once I get closer to my target weight, I would very much like to switch to this program to lose the few remaining pounds, and as my maintenance program.

So, I very much appreciate reading everyone's experiences with this program.

[inatic]

See the bffm for the month thread just below.

[mom2ericha]

Originally Posted by inatic

Be smart
about choosing your carbohydrate sources - focus on natural
carbs -- stay away from processed carbs and white flour/sugar
at least 90% of the time. "Carbs" aren't the enemy - processed,
man made foods are!

And by all means, keep the exercise as a part of your life --
Always -- for the rest of your life.

[/QUOTE]

This sounds reasonable...I've tried the atkins approach and although I lost 40 lbs I was not able to stay on it for long periods because I'd get fatigued, and dizzy and I looked like crap because I lost it so fast. I found if I did a semi-atkins and added things like brown rice etc...stayed away from processed flour and I concentrated on whole wheat products rather than white products I could do much better and still lose weight.

I want to know more about this diet plan.....where can I get more information?

[inatic]

try googling it.

Tom Venuto burn the fat, feed the muscle. There is a thread here for many following it.

The intro to it reads like a big phoney ad, it isnt. it's a great plan.

[mmam5]

[COLOR=darkred]

Originally Posted by Jackielbrown04

There is a yahoo BFFM group that I think alot of people belong too, you should check it out. I dont know about starting a challenge, I think that is what Muscle Matters is for, those doing BFL and BFFM

[/COLOR]
[COLOR=darkred][/COLOR]
[COLOR=darkred]Hi Jackie - I've been maintaining for a while now and looking into BFFM to figure out a long term plan woo hoo[/COLOR]
[COLOR=darkred][/COLOR]
[COLOR=darkred]ANYhooo - saw from your siggy that your Marathon is coming up within Days! [COLOR=blue]GOOD LUCK TO YOU![/COLOR] Can't wait to hear all about it![/COLOR]

[DisneyPrincess]

Originally Posted by mmam5

[COLOR=darkred][/COLOR]
[COLOR=darkred][/COLOR]
[COLOR=darkred]Hi Jackie - I've been maintaining for a while now and looking into BFFM to figure out a long term plan woo hoo[/COLOR]
[COLOR=darkred][/COLOR]
[COLOR=darkred]ANYhooo - saw from your siggy that your Marathon is coming up within Days! [COLOR=blue]GOOD LUCK TO YOU![/COLOR] Can't wait to hear all about it![/COLOR]

Thanks

[Marvin]

Hello, I'm interested in this program because I feel that weightlifting and a varied nutritional program will actually help me better do what I want to do longer term and with more success.

I have access to a community gym that doesn't staff with personal trainers. They have the "nautilus-style" machines, which I've used before at the "Y".

My question is this: Does his book get into what type of weight-lifting exercises to do, how to determine the amount of weight and number of reps and sets to do, etc? Or his his book more just more nutritional?

Thanks in advance.

[inatic]

It's more the nutritional approach.

[Marvin]

Thanks, that's helpful, I certainly want that too. Thanks again!

[DisneyPrincess]

It is a GREAT read!!

And FYI- no book will give you the amount of weight to lift, it is all individual

[Pcola Girl]

Is there anyway to repair damage muscles due to a bad pull or tear?
How do you stregthen leg muscles after surgery has damaged them?
Tried rehab for years, and I swim usually twice a week and do water exercises for them and they still bother me to walk and get weak on me in the back of my legs and knees and low back where I had all the surgeries.
I have done all the doctors tell me to do, lost weight also.
Is there any chance to repair the damage done?

[inatic]

Originally Posted by MaryT60

Is there anyway to repair damage muscles due to a bad pull or tear?
How do you stregthen leg muscles after surgery has damaged them?
Tried rehab for years, and I swim usually twice a week and do water exercises for them and they still bother me to walk and get weak on me in the back of my legs and knees and low back where I had all the surgeries.
I have done all the doctors tell me to do, lost weight also.
Is there any chance to repair the damage done?

absolutely. Do you have an ART practioner in your area. www.activerelease.com You need someone who can work with you on repairing the scar tissue and strengthening those muscles.

[glen e]

wow! cycling - I wrote this up on another board and was laughed off the forum as being "outlandish" and a fad. I am 6'1" 246 lbs...I have been working with a dietician/trainer for 3 months and have taken off 24 fat lbs and added 15 lbs of muscle. And he cycles like this:
monday - high fat, low carb - 3700 calories
tues - equal carb, equal fat - 1800 calories
wed - low fat, low calorie - 1281 calories
thu - low fat -like wed
repeat the 4 day cycle...

[kar4242]

I wanted to know how long it took you to get so fit and muscular and what your workout and diet consists of. I need to add some muscle on my 47 year old frame - especially my arms. You look fabuluous.

Thanks.
Karen

[DisneyPrincess]

Originally Posted by kar4242

I wanted to know how long it took you to get so fit and muscular and what your workout and diet consists of. I need to add some muscle on my 47 year old frame - especially my arms. You look fabuluous.

Thanks.
Karen

If you need to add some muscle bump your calories above maintance (about 10% to start) and make sure you are lifting heavy weights. Do minimal cardio, if any.

It takes a long time for women to build muscle, and a lot of people do'nt like it. I know Ileen has been at weight training for like 5years. I have been at it for about 2 years, the last year is where I fell into effective training and saw good results. I started my first bulk a few months ago but had to cut it short when I got ill.

Be patient, it does take time

[inatic]

Originally Posted by kar4242

I wanted to know how long it took you to get so fit and muscular and what your workout and diet consists of. I need to add some muscle on my 47 year old frame - especially my arms. You look fabuluous.

Thanks.
Karen

Karen, who were you referring to??

For me, as jax stated, a few yrs. Im currently 45 and in THE best shape of my life. It's never to late to start. I started this journey at 40 after having 5 kidlets.

I wasnt thyroid optimized the first few yrs and struggled. BFFM was a good program for me at the time. I know a few people that used it with great success and took themselves to competition shape.

I also used a local trainer and then as Jackie indicated fell into a GREAT (online) coach (Erik Ledin) and smart effective training. I've had the best and most success in the last yr..

I did do a bulk and lean out,. Planning another one for the late fall. My goal is more muscle