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#1 |
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MAJOR LCF POSTER!
Join Date: Mar 2003
Location: Netherlands
Posts: 1,443
Gallery: nl_schober
Stats: 145/122
Start Date: Jan 9, 2003, reached goal June 21, 2003
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Burn the Fat, Feed the Muscle [BFFM] by Tom Venuto
BFFM-Burn the Fat, Feed the Muscles is a comprehensive, exercise, nutrition and goal setting program. It is based on the premise of burning the fat through cardio and feeding the muscle through eating maintenance calories. There are some variations on the last like zig-zagging calories (cycling) and cycling macronutrients.
His website is: www.fitren.com, his newsletter archive is a goldmine in my opinion. I like him because he doesn’t sell protein powder or any magic pills. And I get to eat enough on his plan. He says that fundamentals are more important than anything else. Here are his nutritional fundamentals: 1. Eating fewer calories than you burn 2. Properly balancing your macronutrient ratios 3. Eating five or six meals per day, properly timed 4. Eating lean proteins with every meal 5. Eating the right types of carbohydrates and avoiding refined sugars 6. Eating low fat and choosing the right types of fat 7. Drinking plenty of water 8. Eating natural, unrefined foods He’s written the most objective review of Atkins diet I’ve ever come across. “No single ratio is "the best" and no single ratio will work for everyone 100% of the time“ He outlines diets with the following ratios: 5-70% carbs, 15-50% protein, 10-40% fat. This is the beauty of his plan while he recommends everybody start with his baseline diet, he makes allowances for people who cannot. He divides foods into six groups [this made imminent sense to me] There’s lean protein, dairy, and good fats, but carbs he divides into: simple, fibrous and starchy Here’s his meal planning template: Meal 1: Lean Protein, Starchy Carb, Simple carb (dairy or fruit) Meal 2: Lean Protein, Starchy Carb, Simple carb (dairy or fruit) Meal 3: Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad) Meal 4: Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad) Meal 5 Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad) Meal 6 Lean Protein, Starchy Carb (small serving), Fibrous carb (vegetable/salad), essential fat He explains how to cycle calories and carbs, which I’ve found very useful. His fundamentals of fat loss: The fundamentals of fat loss include: (1) Do your cardio, (2) Lift weights, (3) Burn more calories than you consume (4) Eat 5-6 small, frequent meals and never skip meals, (5) Keep your fat intake low, but include small amounts of good fats, (6) Eat natural foods; avoid processed & refined foods, (7) eat more complex carbs, fruits & vegetables, (8) eat lean proteins with each meal, (9) Think positive: visualize yourself as you would like to be. [this is from his website, you can read the whole article here: http://www.fitren.com/res3news.cfm?newsid=15 ] As far as training, he recommends changing your workout in someway every 4-6 weeks. So I can cycle in a few weeks of BFL style training or Slow Burn, two programs I particularly like. [originally posted by SherrieBerry: There is so much more information in Tom Venuto's BFFM E-Book...I strongly recommend it http://www.burnthefat.com/. and Tom Venuto's website http://www.fitren.com/. What follows is just a tiny bit of information. I just wanted to let everyone know there is a low carb menu template from Tom Venuto's BFFM E-Book page 239. I'm not to the 40% protein, 40% carbs, 20% fat ratio yet...but working on it...my % of fat is still higher. quote: The menu template for the low or moderate carbohydrate diet Meal 1: Lean Protein, Starchy carb (large serving) Meal 2: Lean Protein, Starchy carb (large serving) Meal 3: Lean Protein, Starchy carb (small serving or none), Fibrous carb (vegetable/salad) Meal 4: Lean Protein, Fibrous carb (vegetable/salad), essential fat Meal 5 Lean Protein, Fibrous carb (vegetable/salad), essential fat Meal 6 Lean Protein, Fibrous carb (vegetable/salad) Notes on the reduced carbohydrate diet menu template This reduced carbohydrate menu format is more restrictive than the baseline diet and is designed for accelerated fat loss. It is intended for competitive bodybuilders, fitness competitors or non-athletes who want to get extremely lean or break a sticking point. It is effective for those with an endomorph body type or people who are carbohydrate-sensitive. It works by reducing total carbohydrate intake, thereby depleting glycogen stores and forcing your body to draw on stored body fat for fuel. It also works by managing blood sugar and insulin better than a high carbohydrate diet. Never remove all of the carbohydrates from your diet. Extremely low carbohydrate or zero carbohydrate diets are not necessary to get lean. Instead, you should decrease your carbohydrate intake slightly, eat fewer carbohydrates in the evening and change the type of carbohydrates you consume. Switch from processed and simple carbohydrates to natural complex carbohydrates, especially fibrous vegetables. Fibrous carbohydrates include most vegetables (green beans, asparagus, broccoli, lettuce, tomato, cucumber, celery, cauliflower, string beans, squash, zucchini, etc.) I also wanted to note cycling is important...Tom Venuto's BFFM E-Book page 240. quote: One of the secrets of maintaining a high metabolic rate is to never keep your calories and/or carbohydrates low for a long period of time. To prevent metabolic slowdown when you reduce your carbohydrates, cycle your calories and carbohydrate intake up and down on a rotating 3 days low to 1 day high cycle. Eating more every fourth day keeps the metabolic rate from slowing down and it replenishes depleted glycogen stores to keep your energy levels high so you can continue to train hard. If you lose weight too quickly or you're losing lean body mass, use the "zig-zag" carbohydrate cycling method of three low carbohydrate days followed by two or three high carbohydrate days (or simply increase your calories altogether). Do not stay on low carbohydrates for more than three days in a row, and do not stay on high carbohydrates for more than three days in a row. I'm still working on this one...I'm afraid of cheat meals. Tom Venuto's BFFM E-Book pages 245 and 246. quote: The startling reason why you SHOULD cheat on your diet once or twice a week. We're going to conclude this chapter on a note that will probably make you very happy. Paying attention to detail and eating healthy, natural, nutrient-dense foods most of the time is important. All the little things count, and if you cheat, it always has an effect on you. However, don't worry about being strict 100% of the time. Food is one of life's great pleasures and when you deprive yourself of this pleasure completely, it can trigger almost overwhelming cravings. Some cravings are physiological in nature, such as those brought on by skipping meals or eating too many simple sugars by themselves. Other cravings are psychological in origin. If you're too strict on your diet all the time without allowing yourself any leeway for an occasional indulgence, you can trigger these psychological cravings. Being too strict all the time can set you up for serious cravings and bingeing (unless you have the willpower and discipline of a world class athlete.) I also believe High Density training is important...it has really helped me burn fat and gain a little muscle. Here are the links to the newsletters with this information. http://www.fitren.com/res3news.cfm?newsid=49 http://www.fitren.com/res3news.cfm?newsid=50 [posted by inatic] Nancy I followed the 50/30/20 baseline plan.. I leaned out the best i had since starting bfl.(currently using a trainers zig zag plan) I used the base line templet, at ate according to that, with some additional help from Lite, who coached me along the way. I loved the baseline template and did very well with it. __________________ [posted by Chrystine] I am pretty new to BFFM, but I LOVE it! I started January 16, 2005. I am currently using the 40/40/20 baseline and working out 6 days a week. This is the best plan I have been on. It is so easy to follow, and I am never hungry. I also don't feel the need to snack since I eat every three hours. [posted by TindiSelma] Hi to all BFFMers and potential BFFMers. Venuto rocks! I am not at where I want to be yet, but I am getting there. I had a bf% of 44 and now it is at 29.1% That is AWESOME... and it is all VENUTO. His philosophy in trial and error is unmistakenably my favorite tool. Not one solution or ratio or system works for all. Having said that, I have recently learned to appreciate the following Venuto principles: 1. Zig-zaging is important for those who want to burn fat. It is hard to do both, but if you are 30+ lbs over weight, burning fat should be a priority and zig-zaging helps. 2. Cardio, cardio, cardio. I love that Venuto is not only into weight training but big on HIIT cardio to burn the fat. He says, "it has been my experience that to achieve low body fat levels, you need to burn as many calories from fat as possible by performing longer duration exercise at a moderate to moderately high intensity level." 3. Calorie tapering and carb tapering are two principles that are making an impact for my fat loss. 4. Last principle is that of "cheating." I have a lot to learn, but I have learned that my eating habits are all in my head. If I think I am being too strict and feeling "deprived" I am bound to cheat. So, I "cheat" controllably. Venuto said: "Other cravings are psychological in origin. If you’re too strict on your diet all the time without allowing yourself any leeway for an occasional indulgence, you can trigger these psychological cravings." Well, that is my input. I would advise anyone genuinely interested in changing their bodies to give Venuto a chance. You can essentially tailor the system to fit you. There is a lot to learn, but hey, YOU HAVE THE REST OF YOUR LIFE TO GET IT RIGHT! GOOD LUCK TO YOU ALL!!
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I realized that there are no secrets. The equation is simply ass busting work + time = results. There are no shortcuts, no secrets, no easy solutions. Lyle McDonald Last edited by nl_schober : 02-27-2005 at 09:05 AM. |
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#2 |
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Way too much time on my hands!
Join Date: May 2003
Location: Louisville, KY
Posts: 16,922
Gallery: JuliaL
Stats: 190/142/140 16/8/6, height 5'8", age 48
WOE: Atkins/BFFM
Start Date: 4/22/03
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Hi there - I just purchased Tom Venuto's BFFM e-book and am about halfway through it. So far its making a lot of sense to me, and I plan to start eating the moderate carb meal plan starting next week.
I have a question. Looking at the meal plan guidelines Meal 1 contains of 2/3 cup of oatmeal, which he lists at 200 calories and 4 grams of fat. How can that be? I eat steel cut oats and they contain 150 calories per 1/4 cup uncooked oats. I've found that a whole cup of these oats makes about 6-8 1/2 cup servings when cooked, so that's nowhere near 200 calories per serving. I also looked at Quaker quick oats on calorie king and it lists a 1-cup serving (cooked) as 145 calories. So maybe his numbers are for uncooked? That would be a lot of oatmeal! Can anyone clarify this point for me? Thanks
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"Our limitations and success will be based, most often, on our own expectations for ourselves. What the mind dwells upon, the body acts upon." -Denis Waitley |
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#3 |
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MAJOR LCF POSTER!
Join Date: Mar 2003
Location: Netherlands
Posts: 1,443
Gallery: nl_schober
Stats: 145/122
Start Date: Jan 9, 2003, reached goal June 21, 2003
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definitely uncooked.
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#4 | ||
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Way too much time on my hands!
Join Date: Jul 2002
Location: Alpharetta,Ga.
Posts: 12,439
Gallery: inatic
Stats: 182/126.2 5'4 46!yo 16/4 5 kidlets later!
WOE: Coach Supervised
Start Date: LC since 2/02 B'building since 10/15/02
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Going from Low Carb to BFFM
Quote:
(up to 40-50 grams of carb a day, only from vegetables and nuts and seeds- NO fruit or starches or sugar). I've been following this diet for a year: Quote:
by exercising more and eating more carbs - not necesarily a "high carb" diet, but at least a balanced diet with a moderate carb intake. If you do choose to go on a low carb regimen, there is a much better and healthier way to do it than to simply keep a strict cap on carbs all the time. A far more effective approach is the BURN THE FAT method of "Carb Cycling." I would recommend you stay on your low carbs for 3 days and then take a "re-feed" or "carb up" day every 4th day which contains more carbs and more calories. The 4th day on increased carbs will NOT cause fat storage, it will increase your metabolic rate, help prevent you from going into "starvation mode" and restore glycogen levels so you'll feel more energetic. Your body will literally "soak" those carbs right up, especially with the cardio and weight training put back into the picture. You can then gradually increase the amount of carbs on your low carb days, so your low carb days are more like "moderate carb days." It's important not to increase carbs suddenly if you've been on low carbs a long time. Do it slowly. 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. Remember, strict dieting is the WORST way to los e fat. BURN THE FAT, don't starve it! -Tom Venuto 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 [/quote]
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Ileen Ya Gotta wanna! Coached by: Erik Ledin, LeanBodies Consulting My picture journey http://community.webshots.com/user/inatic http://s317.photobucket.com/albums/mm366/inatic/ Last edited by inatic : 05-12-2005 at 01:36 PM. Reason: left out quote bracket |
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#5 |
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Way too much time on my hands!
Join Date: Jul 2002
Location: Alpharetta,Ga.
Posts: 12,439
Gallery: inatic
Stats: 182/126.2 5'4 46!yo 16/4 5 kidlets later!
WOE: Coach Supervised
Start Date: LC since 2/02 B'building since 10/15/02
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INcase your struggling how to break down the template with how much marcos you should be eating.. There is a there in an appendix in the back of the book that gives cals/carb/prot/fat ratios breakdowns...
You pick your cals, carbs/prot/fat and it tells you amounts. Simplied. so say at 1500 cals, 40c/40p/20f split you get. 150g carbs, 150g protein and 33 gm fat. |
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#6 |
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Way too much time on my hands!
Join Date: Jul 2002
Location: Alpharetta,Ga.
Posts: 12,439
Gallery: inatic
Stats: 182/126.2 5'4 46!yo 16/4 5 kidlets later!
WOE: Coach Supervised
Start Date: LC since 2/02 B'building since 10/15/02
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There are so many great questions in this thread, i thought i'd put the link to it here.
BFFM Questions |
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#7 |
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Junior LCF Member
Join Date: Jun 2004
Posts: 50
Gallery: Wannabeskinny!
Stats: 166/138/125
WOE: Atkins/low carb
Start Date: Feb 2005
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Could this way of eating be for me?
I am 5'4 1/2 142 pounds, at first I was doing atkins, then micheal thurmand 6 day body makeover and now im wanting to lose my last 10-15 as soon as possible so I wont feel so disgusted with myself and start wanting to go out and do things. Would this diet benifit me, or is it only good for those who are at goal weight and want to lower body fat%? I basically just want to lose my 15 pounds and look toned but other then that I dont really mind not having much muscle, just enough to look toned not really athletic if that makes any sence lol. Also ive been reading threads and it sounds like it is really confusing. I dont know if I could do all the % and tapering and how you figure out how many cals for which days and fat and etc... It sounds like it really works but do you think id benefit more from another plan or would this be my best bet? I just want to see results and lose this weight.
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#8 |
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Way too much time on my hands!
Join Date: Jul 2002
Location: Alpharetta,Ga.
Posts: 12,439
Gallery: inatic
Stats: 182/126.2 5'4 46!yo 16/4 5 kidlets later!
WOE: Coach Supervised
Start Date: LC since 2/02 B'building since 10/15/02
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![]() If you have read all the threads, I hope you did get that this plan is for anyone. Over weight, at goal or wanting to gain musle. Depending on how YOU work the program is the results YOUR going to get. Most of us started this program over weight with atleast 15-20lbs to shed, if not more. You wont regret purchasing the Ebook. It is a GREAT read and a wonderful program. Will be glad to help you with the numbers, when you get to them. |
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#9 |
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Junior LCF Member
Join Date: Jun 2004
Posts: 50
Gallery: Wannabeskinny!
Stats: 166/138/125
WOE: Atkins/low carb
Start Date: Feb 2005
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thanks
How much is the ebook and where can I get it? I havent read ALL the posts but I have read some, dont know where to find them all
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#10 |
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Way too much time on my hands!
Join Date: Jul 2002
Location: Alpharetta,Ga.
Posts: 12,439
Gallery: inatic
Stats: 182/126.2 5'4 46!yo 16/4 5 kidlets later!
WOE: Coach Supervised
Start Date: LC since 2/02 B'building since 10/15/02
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Read the sticky at the top of this forum and any links in this thread.
![]() www.burnthefat.com The link sounds like a walking informercial, dont pay attention to that. It is well worth it. Also at www.fitren.com If all else fails, do a Search (google) on Tom Venuto. |
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#11 |
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Junior LCF Member
Join Date: Sep 2002
Location: Florida
Posts: 30
Gallery: Chunkychick
Stats: 149 / 136 / 120
WOE: WW / BFFM
Start Date: 6/2/05
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I just bought the ebook a few days ago and I LOVE IT. He has some of the best "secrets" of professional body builders for slimming down while maintaining muscle. I've just started using his six small meals a day approach and think it's working well. After two months of losing consistently, I had come to a standstill. The scales are now moving downward again.
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#12 | |
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Way too much time on my hands!
Join Date: Jul 2002
Location: Alpharetta,Ga.
Posts: 12,439
Gallery: inatic
Stats: 182/126.2 5'4 46!yo 16/4 5 kidlets later!
WOE: Coach Supervised
Start Date: LC since 2/02 B'building since 10/15/02
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Nancy pointed out these principles in a recent thread, I thought they should be saved here.
Quote:
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#13 |
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Fat Burning Machine Extraordinaire!
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Figuring Calories: Katch-McArdle Formula The method used by BFFM The calories we need varies for each person. It is generally agreed upon that it is not a good idea to go below BMR calories. Doing a lot of exercise, we will definitely need more than that. Many of us figure out the calories we need using The Katch-McArdle formula, which is based on LBM. It's the most accurate method we've found. There is a comparison of different methods here. As Venuto suggests in the link, it is best to figure the calorie deficit using a percentage rather than simply subtracting 500 calories. If you don't know your LBM, you can figure it with Calipers or the Tape Measure Method Calculator at this site. Katch-McArdle formula (BMR based on lean body weight) 1 kilogram = 2.2 lbs. TDEE = total daily energy expenditure BMR (men and women) = 370 + (21.6 X lean mass in kg) Example: You are female You weigh 120 lbs. (54.5 kilos) Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean) Your lean mass is 96 lbs. (43.6 kilos) Your BMR = 370 + (21.6 X 43.6) = 1312 calories To determine TDEE from BMR, you simply multiply BMR by the activity multiplier: Example: Your BMR is 1312 Your activity level is moderately active (work out 3-5 times per week) Your activity factor is 1.55 Your TDEE = 1.55 X 1312 = 2033 calories The primary benefit of factoring lean body mass into the equation is increased accuracy when your body composition leans to either end of the spectrum (very muscular or very obese). Once you know your TDEE, the next step is to adjust your calories according to your primary goal. The mathematics of calorie balance are simple: To keep your weight at its current level, you should remain at your daily caloric maintenance level. To lose weight, you need to create a calorie deficit by reducing your calories slightly below your maintenance level (or keeping your calories the same and increasing your activity above your current level). To gain weight you need to increase your calories above your maintenance level. The only difference between weight gain programs and weight loss programs is the total number of calories required. For fat loss, reduce calories by up to 30%. BFFM recommends a high/maintenance calorie day for every 3 low calorie days. High days may use TDEE calories or a 5-10% deficit for fat-burning. When you have figured out your calories, and you know what ratio you plan to use, you can figure out how many calories & grams you will need of protein, carbs and fat. I'll use 1442 as the BMR in this example. TDEE = 1.55 x 1442 = 2235 calories per day to maintain Calories for fat loss .20 x 2235 = 447 2235 - 447 = 1788 calories per day. So now to find out how much of what is needed to get the ratios & calories correct... For BFL nutrition, 40C/40P/20F: Protein and carbs each have 4 calories per gram. Fat contains 9 calories per gram. .40 x 1788 = 715 calories each for protein & carbs. 715/4 = 178.75 =179g protein and 179g carbs .20 x 1788 = 357.6 or 358 calories for fat 357.6/9 = 39.77 or 38g fat. It does take some extra time planning using FitDay or other tracking software, but it's worth it. Activity Multiplier
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Day by day
Oh Dear Lord Three things I pray To see thee more clearly Love thee more dearly Follow thee more nearly Day by day ~ Godspell |
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#14 |
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Senior LCF Member
Join Date: Oct 2005
Location: Australia
Posts: 77
Gallery: RedPanda
Stats: 13.8% BF
WOE: Maintenance mode
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I'm so glad I stumbled across this thread! I've already lost 90 pounds and had just about given up on losing that last stubborn ten pounds (or so) of padding on my tummy and rear end. I downloaded the e-book yesterday and am slowly and thoughtfully making my way through it. It all makes a lot of sense.
I've heard about calorie zig-zagging and manipulating macronutrients elsewhere, but I never had enough information to put it into practice. Hmm... I also notice that the approach Tom Venuto describes sounds an awful lot like the regimes you read about in magazines which describe how a certain actor or model got whipped into shape. That's the bit that makes me think this just might work... |
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#15 |
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Senior LCF Member
Join Date: Oct 2005
Location: Australia
Posts: 77
Gallery: RedPanda
Stats: 13.8% BF
WOE: Maintenance mode
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Well, after one week of BFFM, the results are in!
Waist -2.5cm Hips -3.5cm Weight -0.3kg Bodyfat -0.6% Lean Body Mass change +0.5kg Bodyfat change -3.86% The results aren't spectacular, but they're better than a poke in the eye with a burnt stick, as we say in Australia. The numbers are moving in the right direction and, given the small amount of weight/fat I have to lose and the fact that I'm nursing a back injury, I'll take whatever I can get! |
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#16 |
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Way too much time on my hands!
Join Date: Jul 2002
Location: Alpharetta,Ga.
Posts: 12,439
Gallery: inatic
Stats: 182/126.2 5'4 46!yo 16/4 5 kidlets later!
WOE: Coach Supervised
Start Date: LC since 2/02 B'building since 10/15/02
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Way to go Redpanda!
![]() Your weight loss is amazing! ![]() |
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#17 | |
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Way too much time on my hands!
Join Date: Apr 2005
Location: N.C.
Posts: 18,738
Gallery: Jackielbrown04
Stats: 111/106.8/99- 4'10
WOE: Back to the basics
Start Date: 8.28.08
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I agree with Ileen..your results are fabulous, especially for one week. I would take that after 3 months and be happy! Keep up the good work |
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#19 |
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Senior LCF Member
Join Date: Nov 2005
Location: Flowerdale, Australia
Posts: 96
Gallery: flowerdale
Stats: 204/194/110 (4'11")
WOE: Atkins/BFL/BFFM
Start Date: 1 November 2005
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WTG Panda. I've just purchased Tom's book too and am looking forward to putting it all into practice.
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#20 | |
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Way too much time on my hands!
Join Date: Apr 2005
Location: N.C.
Posts: 18,738
Gallery: Jackielbrown04
Stats: 111/106.8/99- 4'10
WOE: Back to the basics
Start Date: 8.28.08
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Quote:
Aww thanks ![]() |
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