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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 10:05 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: 18,014
Gallery: JuliaL
Stats: 190/143/140 16/6/6, height 5'8", age 49
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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Check out my story: http://www.quickandsimple.com/diet-w...ht-loss-lawler |
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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: 13,802
Gallery: inatic
Stats: 182/135 5'4 47!yo 16/4 *5* kidlets later!
WOE: Coach Supervised
Start Date: LowER C since 2/02 wt training 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 hashi's/hypothyroid Ya Gotta wanna! ![]() Coached by: Erik Ledin, Lean Bodies Consulting My picture journeys http://community.webshots.com/user/inatic http://s317.photobucket.com/albums/mm366/inatic/ Last edited by inatic; 05-12-2005 at 02:36 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: 13,802
Gallery: inatic
Stats: 182/135 5'4 47!yo 16/4 *5* kidlets later!
WOE: Coach Supervised
Start Date: LowER C since 2/02 wt training 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: 13,802
Gallery: inatic
Stats: 182/135 5'4 47!yo 16/4 *5* kidlets later!
WOE: Coach Supervised
Start Date: LowER C since 2/02 wt training 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: 13,802
Gallery: inatic
Stats: 182/135 5'4 47!yo 16/4 *5* kidlets later!
WOE: Coach Supervised
Start Date: LowER C since 2/02 wt training 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: 13,802
Gallery: inatic
Stats: 182/135 5'4 47!yo 16/4 *5* kidlets later!
WOE: Coach Supervised
Start Date: LowER C since 2/02 wt training 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: 13,802
Gallery: inatic
Stats: 182/135 5'4 47!yo 16/4 *5* kidlets later!
WOE: Coach Supervised
Start Date: LowER C since 2/02 wt training 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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[COLOR=red]Figuring Calories: Katch-McArdle Formula[/COLOR] 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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Organic food isn't a luxury. It's how food's supposed to be, and
a valuable part of any regimen intended to maintain, improve, or restore health. ~ Shane Heaton, Organic Food News Quarterly |
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#14 |
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Senior LCF Member
Join Date: Oct 2005
Location: Australia
Posts: 80
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: 80
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: 13,802
Gallery: inatic
Stats: 182/135 5'4 47!yo 16/4 *5* kidlets later!
WOE: Coach Supervised
Start Date: LowER C since 2/02 wt training 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: 25,903
Gallery: DisneyPrincess
Stats: Pregnant + 40/-21/-45(?)
Start Date: 10/12/09
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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: 25,903
Gallery: DisneyPrincess
Stats: Pregnant + 40/-21/-45(?)
Start Date: 10/12/09
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Quote:
Aww thanks ![]() |
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#21 |
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Junior LCF Member
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BFFM
Well after hearing you all rave about it, I bought a copy today, have printed it and looked thru it a bit. WOW there is alot of stuff in there. I can already see some of the things would be easier for me to follow than the BFL I am doing now. So I may end up switching, Thanks all for the advice.
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#22 | |
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Way too much time on my hands!
Join Date: Apr 2005
Location: N.C.
Posts: 25,903
Gallery: DisneyPrincess
Stats: Pregnant + 40/-21/-45(?)
Start Date: 10/12/09
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Quote:
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#23 |
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Senior LCF Member
Join Date: Jan 2006
Location: GA
Posts: 418
Gallery: GraceGirl
Stats: 233/110/115 - Size 1/2
WOE: Low Carb/Moderate Fat/High Protein
Start Date: January 2005
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OK, I just have to say that I LOVE this book!! I purchased it about 6 months ago, and it was worth every penny. I had heard so many great things about it, and it really does live up to every expectation I had. Venuto is straight-forward, clear, and direct. I am actually carb (and calorie) cycling now as a result from reading his suggestions in the book. Great read!!!!
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#24 |
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Way too much time on my hands!
Join Date: Jun 2003
Location: Maryland
Posts: 10,000
Gallery: debbiedo
Stats: 120/116 if I can get there/ 118 would be fine
WOE: mindful eating/running off the pounds
Start Date: over and over again
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I bought the book but it seems like so much to take in. I just don't even know where to begin. I know #1 read the book.
I want to up carbs and calories in a way that will allow me lose 5-8 more pounds and mostly I want to lose a bit more body fat. My Tanita scale puts me at 24%. Charts on this site put me at 28% if I remember correctly. I weight 123.Iam 5' tall and 49 years old. I exercise alot. Probably too much. I try for two hours a day 5 days a week.One hour cardio, one hour weights in a class or Pilates. Iknow I could use my tume more wisely and effectively. What I need is a good personal trainer to set up th3 right plan fo rme including nutrition. The BFFM book makes sense but is long and a lot to read. Right now Iam on 40 carbs and 1500 calories a day. Iam not losing and not gaining. I am staying steady at 123. |
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#25 |
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Way too much time on my hands!
Join Date: May 2003
Location: Louisville, KY
Posts: 18,014
Gallery: JuliaL
Stats: 190/143/140 16/6/6, height 5'8", age 49
WOE: Atkins/BFFM
Start Date: 4/22/03
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Debbie - I have a couple of suggestions. First, yes you should read the book, but I admit I skipped around and didn't read it all from start to finish. I printed mine and still flip through it and use it as a reference from time to time.
I read on a bodybuilding site for women a way to use the Tanita to get a more accurate BF%. It's for women who exercise and lift weights. First thing in the a.m., take your reading on the female setting. Then take it again on the male setting. Add the two numbers together, divide by 2 and then subtract 1. That is a more accurate way to use the scale. When I do it that way it tracks very closely with what I get on websites where you enter your measurements. I also received some advice recently from Cathe Friedrich when I posted on her website that I wanted to lose the "last 5-7 lbs." - really I'm looking to do the same as you, lower body fat, but just wanted to see what she'd say. She recommended changing up my workout routine by doing different types of cardio and two days of lifting instead of 3. She said she recommended that only to change things up and shock my body, not as a permanent change. I did it and lost 5 lbs. and 1% BF. Good luck! Julia |
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#26 |
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Way too much time on my hands!
Join Date: Jun 2003
Location: Maryland
Posts: 10,000
Gallery: debbiedo
Stats: 120/116 if I can get there/ 118 would be fine
WOE: mindful eating/running off the pounds
Start Date: over and over again
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Thanks Julia. I think you look wonderful.
I have changed up my cardio big time in the last month.I have added intervals of runnng and fast walking three days a week instead of all ellliptical. I dropped my lifting to 2 days a week almost a year ago when I increased my Pilates to 2-3 days a week.I have a bad shoulder making upper body lifting hard.Recently I dropped one day of Pilates to just 2 a week because class was dropped. Mondays I just do heavy cardio and heavy abs with stretching. My lifting is solely for toning. I am not trying to build much more muscle. I just want reduced fat.The charts on web sites put me pretty close to scale from 24-26% body fat depending on which site I used. I guess that really is pretty good for my 49 years of age. Scale puts me at around 23%. I too printed out the book. My DH will hate me when ink soon runs out on brand new printer.I skimmed as printing. I muts figure out how many calories I must eat to loose.I am going to have a hard time cutting the fat more then anything.I already do egg whites, Pam, reduced fat mayo. I have been subbing ground turkey and eating more chicken and salmon but I love my rib eyes. I guess it will be all flank steak soon. I am not ready to start until I get a handle on book and do correct grocery shopping. It is hard to get a grip on and know where to begin.The increased carbs scares me more then the calories.I have eaten low carb for three years but stopped counting until I reinducted in January. Thanks! |
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#27 |
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Way too much time on my hands!
Join Date: May 2003
Location: Louisville, KY
Posts: 18,014
Gallery: JuliaL
Stats: 190/143/140 16/6/6, height 5'8", age 49
WOE: Atkins/BFFM
Start Date: 4/22/03
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I know it's scary, but carbs from fruit, oats, and other natural sources are not bad and will not make you gain if eaten in reasonable amounts. After I started BFFM I couldn't believe I ever lived without oatmeal
I love it! You'll do great! And BFFM allows for a cheat day once per week - you could have your rib eye then. Julia |
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#28 | |
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Way too much time on my hands!
Join Date: Apr 2005
Location: N.C.
Posts: 25,903
Gallery: DisneyPrincess
Stats: Pregnant + 40/-21/-45(?)
Start Date: 10/12/09
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Quote:
Oh well!! It is really a great read and I use it all the time for reference.It looks like you already have your fat lowered. Once you figure out your calories things will be a little easier. If you have been LC for very long, start slow and work your way up, but trust me, adding in the carbs wont be bad. I have recently increased mine, as well as my calories and I lost another few pounds. As long as you are exercising you are using the carbs. Best of luck!
__________________
http://www.lowcarbfriends.com/bbs/we...hange-3-a.html |
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#29 |
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Way too much time on my hands!
Join Date: Jun 2003
Location: Maryland
Posts: 10,000
Gallery: debbiedo
Stats: 120/116 if I can get there/ 118 would be fine
WOE: mindful eating/running off the pounds
Start Date: over and over again
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I am slowly making changes. Number one is upping my carbs and lowering my fat.
Are meal replacement shakes alright. I work weekends 12 and half hour shifts in busy ER and often barely have time to eat or get one break at a point I can never plan for.I could down a protein shake every three hours though. I could eat breakfast at 9am, leave and go to work 1015 am. Have a shake at 1pm. Hopefully get a break and eat a meal at 5-6 pm and when have a shake at 9pm. I get home at midnight and won't eat before bed.I won't be working out and calories will probably be low. Meal at work is usually steak and salad. I could add some brown rice to that. Breakfast is usually 1/2 cup egg beates and one large egg omelete with spinach and 1/4 cup part skim mozarella cheese. Use Pam in pan. Anyone who wants to post sample menus I would love it.I guess I may need protein powders. Which ones to use and to what do you add it too. I like the Pure Pro shakes with 5 carbs and 170 calories. They are $3 a piece at my gym though so I'll order from Netrition I guess. |
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#30 |
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Way too much time on my hands!
Join Date: Apr 2005
Location: N.C.
Posts: 25,903
Gallery: DisneyPrincess
Stats: Pregnant + 40/-21/-45(?)
Start Date: 10/12/09
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protein shakes are ok, but dont rely on them too much. The thermodynamic effect of food is a good thing. For sample menus go check out the thread on this board called what ya eating (I think thats what it is called) there are tons of menus. For an idea here is my menu for today
1: egg whites w/ ff cheese, oats 2: protein shake, ff yogurt w/ granola, apple (post workout) 3: brocolli, spaghetti squash, chicken and brown rice 4: protein muffins, apple 5: cottage cheese, egg whites, natural PB |
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