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

[rightnow]

I got Tom's ebook about 6-7 months ago. I really liked it. I thought it had a lot of terrific information in it, and it was very inspiring. I liked that he was so aware of how damaging reducing calories too much is for example, as that causes weight stall/gain in me, while eating more makes me lose, which seems counterintuitive, but I guess if you gained mostly on vastly reduced metabolism it makes sense.

I couldn't get with the food though. The problem wasn't the food, although I have dramatically different beliefs than he does concerning fat and saturated fat, which makes a big difference. But trying to calculate what I could eat the exact nutrients and get all the ratios right per day, let alone per meal, was such a pain in the butt I finally just gave up -- and I'm a spreadsheet freak, usually that stuff doesn't bug me.

I'm doing carb cycling now though, and will be eating some of his favorite carby foods (black beans, bismati rice, oatmeal) on those days. ;-)

The ebook is pricey -- like 40 bucks -- but even for people who don't want to do his eating plan, I still think it's a good read.

[Pleiades]

Originally Posted by rightnow

couldn't get with the food though. The problem wasn't the food, although I have dramatically different beliefs than he does concerning fat and saturated fat, which makes a big difference. But trying to calculate what I could eat the exact nutrients and get all the ratios right per day, let alone per meal, was such a pain in the butt I finally just gave up -- and I'm a spreadsheet freak, usually that stuff doesn't bug me.

I am in that boat. I've calculated three different splits for three different calorie points and I can't get into a consistent groove. My carbs are up one day, my fat is up the next. I'm losing, but I'm still struggling to get anything consistent, as far as food goes. The most beneficial to me so far from the book has been the exercise - I'm no longer killing myself with cardio and dreading my work outs. I was bordering on resentment until I found this book!

[SuSUN]

We have the ebook. I have not been reading as I should.

I just do as much Activity as I can. I too, dont think I could be calculating all the ratios of food.
I guess that's the next learning curve for me!

I have been spoiled I guess doing Atkins for a long time and find this easy to lose and maintain my weight.
I will have to get the science down pat from BFFM before I can change my eating. I will be nervoius as I dont want to gain back. Although I am confident that muscle building is the way to maintian.

I do want to gain more Lean body% and less BF.
So I will plod along with the reading and DOING SOMETHING, is better than a whole lot of Nothing right!

Susan

[DisneyPrincess]

If your calories are in check you wont gain fat with BFFM at all. And unless you are a newbie to weight training you wont/cant gain muscle and lose fat at the same time

Good luck to both of you. BFFM is a GREAT approach to nutrition

[inatic]

Susan keep in mind if you up your carbs you WILL see a wt weight gain on the scale. As long as cals are in check, it will regulate itself and drop back down.

[DisneyPrincess]

Originally Posted by inatic

Susan keep in mind if you up your carbs you WILL see a wt weight gain on the scale. As long as cals are in check, it will regulate itself and drop back down.

good call...you may gain scale weight but you wont gain FAT!

[SuSUN]

Thanks Ladies. I greatly appreciate your advice.

Susan

[CFree3344]

So I started BFFM today. Very excited.

I am 5'11 230lbs M at 27% BF. I just had a couple questions for everyone that has tried this. I have done atkins before while working out and it worked well but the minute I ate carbs again it came back. So I am looking to change my life for good.

For the first week I am going to do the 40p/40c/20f. I plan on taking in 2400 calories which comes out to 240g P/240g C/ 53g F. I wanted to know if you think this is a good starting point for someone my size.

Every 4th day when you "carb load" or get your cheat day you want to do 30p/50c/20f?

If 40 carb is too much would u say increase protein to 45 or 50%? or increase fat to 25%?

Any suggestions would be great.

I am lifting 4 days a week and doing cardio 5-6 days a week.

[belleadonna]

[COLOR="Green"]Hi, I am new to this board but not new to lifting. I have been lifting for about 20 years or so.
I am fairly new to the low carb thing though. I used to eat alot of whole grain products to the exclusion of almost all animal products.

Some history. I am a 54 year old female. I weigh 145 lbs and need to lose about 20 lbs. I have always wanted to get the BFFM e-book but I still have dial-up and it would take until I was approx. 56 years old to download it. I can't get high-speed where I live.

I love to lift and I do so 5 days a week. I don't do much cardio but I plan to incorporate more into my program. I have done BFL before to some success but of course I gained it all back.

I started to do BFL again (the workout) but I am bored with it already so I am going to go back to doing splits. I like to do
Mon- Chest/triceps
Tuesday- legs
Wed. - back/bi's
Thurs- legs
Friday- shoulders/cardio
Sat- if I can, cardio
Sun- off

I need to add about 20 mins of cardio on the other days too I think.
My goal is to lose 20 lbs of fat and find the muscles that I have underneath all of that fat.

I am still trying to find the eating plan that works best for me. I kind of like BFL's eating plan but I would also like to try the carb cycling. That makes sense to me. Anyone know of a site that I can read more about it? Any suggestions?

[/COLOR]

[inatic]

welcome.

easy on the cardio, it isnt all it's cracked up to be. Let most of your deficit come from diet and dont cut cals too fast.

Some great reading here along with very easy carb cycling plan and even trainng plans.
: Got Built? Open Source Fitness - Get started here

[belleadonna]

[COLOR="Purple"]Thanks. I won't mind not doing the cardio. Not my favorite thing to do. I would much rather spend the time doing weights.

[/COLOR]

[hummingbird11]

just marking a spot for when I'm ready to try this!

[ADLMA]

Help! Anyone - I am not sure where to ask this question and would sure appreciate anyone's help -- I am working out -- I have lost inches (14 over all), but I have lost ZERO pounds. I know muscle weighs more than fat, but a what point does one finally begin to loose pounds? At some point the extra weight has to go. . .right?? THANKS!

[belleadonna]

[COLOR="DarkGreen"]Inches are what count. Forget about the weight. Very arbitary. You are doing great. Take your scale and throw it out the window. (Make sure no one is on the street when you do). DISCLAIMER: TRY THIS AT HOME!! [/COLOR]

[ADLMA]

Belladonna - Thank you! I appreciate the advice. I truly do.

[belleadonna]

[COLOR="DarkGreen"]You're welcome! [/COLOR]

[h82bl8]

I am in the same boat as ADLMA- have lost 14 inches in 4 weeks, but have not seen the scale move, it's nice to know that this is a comon occurence.

[nutritionistusa]

I've read Tom's book and it's very good, I've used it to lose almost 14 pounds of fat since implementing his diet techniques.

[Dilly08]

I purchased BFFM and just started reading it, will be starting the program as soon as I can get it read.

Thanks for all the great info here! It will be very helpful.

[Vanisle]

[QUOTE=inatic;9699014]welcome.

easy on the cardio, it isnt all it's cracked up to be. Let most of your deficit come from diet and dont cut cals too fast.

DoesntTom of BFBM state that if he hadx number of pounds to lose he would be doing cardio 6 days aweek?

[Vanisle]

Ok I dont know how to edit that post I made last night and it didnt post in its entirty.
Are you folks that are saying low cardio already where youwant to be fat wise?
Tom wrote in BFBM that if he was overweight and needing to lose he would be doing cardio 6 days a week.
What is your opinions? I have been working out for 12 weeks now and not lost ,clothes still the same maybe a bit loose but definaty I see more toned difinition. I cardio about 5 x week weights 3X and am trying to get my diet together.
Still have the Atkins mindset but am using fitday and trying to get my numbers right.

[griff1996]

Im new to the low carb thing and wanted to know if i need more carbs because i have been working out every day the average carb intake is 15-20 lots of vegies and meat....

[inatic]

Are you doing BFFM? That is a specific program.

what do you call working out (for you)?

and it depends on how your feel.

I dont suggest you stay that low carb.. even atkins is 30.

and the body needs rest to grow and recover, you might want to consider building that into your program.

[tarianne]

Hi new to LCF just checking in....best of luck

[MzAubrey]

Help! Glad to see this thread is still somewhat active since I've decided to start this program. Just got the e-book and it makes sense. My only problem is going to be the same problem I always have and that is trying to eat so much food. Here it is 12:30 and the only meal/food I've eaten is my oatmeal (couldn't even eat the entire 2/3 c.), 1/2 a grapefruit, and a protein shake (1.5 scoops of protein), plus 20 oz. of water.

Although I started eating around 7:15 this a.m., I'm still so full from the above that I have no room to eat the next meal, which is way past due. So I guess my question is if it's okay that I didn't eat ALL of my oatmeal. I would think it would be better to eat less at each meal (since large quantities are hard for me and take a long time for me to eat), than to try to eat 2/3 c. of oatmeal and not be able to eat for a long time after. Shouldn't the principle still be that if I eat past full that I'll store any excess as fat?

I'm doing the moderate carb plan at 1600 calories 40/40/20.

[Lucky4]

Wow, after 8 long months, I'm back. I blew everything--and am starting again. But, not succeeding on low carb, I'm opting for BFFM which I had done for a while back in 2004. Wish me luck. My main problem is that I travel extensively--and I'm not in a place where I can easily find protein (without it costing a fortune) or things like yams, etc. I'll have to do some extra tweaking. The other problem is that I do not have my receipt from 2004 and have no clue if there were any updates. I'm wondering about virgin CO--if he has allowed it or not--even though for now it won't do me any good because I can't find it.
Well, here it goes--for some reason, after being at my absolute highest weight in my life and being 47, I'm relatively excited about this. It's my only hope left
Lucky4

[hummingbird11]

Hi Ileen, if you're still monitoring this thread; I was wondering if you could provide the link to "Chapter 12"? TIA!

Originally Posted by inatic

PS For any Burn The Fat newsletter readers who don't have the
Burn The Fat, Feed The Muscle ebook yet, the carb cycling method
is described in great detail in chapter 12. You can use this to
wean yourself off strict low carb diets. It's a much more sensible
way to do the "low carb thang" (This is the EXACT method I use to
diet for competitions and it's very easy to transition off of it
safely with out rebound weight gain.) Tom Venuto

[inatic]

there is no link.. you have to own the book.

[Purple Sage]

Hi. I am here after years of strict atkins and plateauing and starting gain...have a very wacked out metabolism after years of disordered eating. I am trying repair this with diet and exercise, but having a hard time eating enough. I am seeing a nutritionist for ED issues and she has suggested this WOE and has me following it, slowly increasing my calories every week to et to a healthy range, was under 1000 for a long time after I started gaining on atkins, trying to do low carb with limited calories because I didn't want to gain.

Hope that I can make this work.

I exercise already, run regularly and am starting to lift but I really don't like it, but I will do it.

[CurlsNCuffs]

How's everyone doing?