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

[nl_schober]

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!!

[JuliaL]

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

[nl_schober]

definitely uncooked.

[inatic]

Question?:I can't wait to start

I have a problem though: I am currently on a very low carb diet
(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:

Answer:

However, most people are much better off in the long run
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]

[inatic]

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.

[inatic]

There are so many great questions in this thread, i thought i'd put the link to it here.

BFFM Questions

[Wannabeskinny!]

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.

[inatic]

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.

[Wannabeskinny!]

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

[inatic]

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.

[Chunkychick]

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.

[inatic]

Nancy pointed out these principles in a recent thread, I thought they should be saved here.

PART 1: FAT LOSS FOR BEGINNERS: 8 TIPS FOR GETTING STARTED

EVERYONE who wants to get leaner should read this article. Yes, I know it says "Fat loss for beginners," but sometimes we veterans forget what we once knew or we don't practice what we now know. If you're a beginner, this will be an introduction. If you're experienced, let this be a reminder.

1. JUST GET STARTED - TAKE DECISIVE ACTION!

There are so many opinions about how to lose body fat that many people end up completely confused and they don't do ANYTHING!

They've read about 27 ways to diet, 34 ways to do cardio, 101 ways to lift weights and 79 supplements to take. But they still don't have a clue how to start.

You stuff your brain with so much information it feels like it's going to explode, but then you never do anything about it. You're like a deer stuck in headlights. Sound familiar?

I call this the "paralysis by analysis" syndrome.

The most important thing you can do is take action. Just begin the journey and figure it out as you go. Better still; get a coach or trainer right from the start.

Actually, losing fat is not that complicated. You don't need a PhD in exercise physiology to figure out that any exercise is better than no exercise. You don't have to be a genius in nutritional biochemistry to figure out that an apple is better than a pop tart. Getting lean is simple: Exercise. Eat healthier foods. Eat smaller portions. Isn't this stuff just common sense? Didn't your mother tell you this?

So what's stopping you? What makes you freeze up?

If you're like most people, FEAR is stopping you. You're so afraid of doing something wrong, you choose to do nothing rather than make a mistake or look foolish.

What you must understand is that people who accomplish much and people who accomplish little BOTH have fears. The difference between the two is that the latter feels the fear and lets it immobilize them. The former feels the fear and does it anyway.

Begin the process. You can always fine-tune your program as you go. Naturally, it's better to aim and then fire, but its better to fire and then adjust your aim later than not to fire at all. You can't win a battle by hiding in the trenches.

2. WALKING IS A GREAT WAY TO START A CARDIO PROGRAM

Ok, so you've decided to forge ahead in spite of your fear and start working out. Congratulations. Now what? How do you choose between Stairmaster, Tae Bo, Lifecycle, Yoga, Kickboxing, Elliptical machine, jogging, swimming, etc.?

Any exercise is better than no exercise so stop over-analyzing: just pick something and start. Just do it.

If you can't make up your mind, then here's the simplest, easiest, most guaranteed way for any beginner to successfully start a fat loss program:

Walk!

Here's why:

It requires no equipment
It requires no knowledge of exercise technique
It can be done by almost everyone, regardless of experience
It can be done almost anywhere
It's safe

For all these reasons, walking is the perfect way to begin. However, the better your condition becomes, the more you'll need to advance to higher levels of exercise intensity to reach higher levels of fitness.

I'm not saying you should abandon walking, but if you decide to keep walking, a casual stroll will no longer do. For an experienced exerciser, I would consider walking a method of locomotion more than a serious workout.

There's a big difference between walking for health vs walking for fat loss. Even a 10 or 15-minute casual walk has health benefits. But if you want to turn walking into an effective, fat-melting workout, you'll need to push yourself for 30 minutes or more several days per week. Walking briskly uphill (or on an inclined treadmill) is an excellent fat-burning workout for anyone.

3. DON'T GET CAUGHT UP IN MINUTIA - FOCUS ON FUNDAMENTALS

Read any book about success and it will tell you "pay attention to detail." Sounds like good advice - unless you haven't mastered the fundamentals yet. In that case, it's the worst advice you could follow.

Every day people send me questions like these:

"Should I use a fast acting protein powder like whey or would casein be better? What if I mix both and also add a little bit of Soy? If I use all of them, what ratio of the three would be ideal and when should I take them?"

"I want to do the ephedrine-caffeine stack and it says to take 20 mg of ephedrine with 200 milligrams of caffeine. The ephedrine comes in 25 milligram tablets, so should I chip a little bit off the tablet to get the right ratio?"

Do you see the problem here?

These are legitimate questions, but they're completely moot if you're eating doughnuts and sitting on the couch all day long. Fix your diet and get your butt moving first, then worry about the little things.

Emerson said, "The height of the pinnacle is determined by the breadth of the base." The heights you reach will depend entirely on how broad a foundation you build. Great coaches such as Vince Lombardi and John Wooden credited most of their success to drilling their players on fundamentals.

Forget about ALL the minutia until you have the fundamentals down cold!

Forget about supplement dosages
Forget about macronutrient cycling
Forget about tempo manipulation
Forget about glycemic indexes
Forget about the latest Bulgarian or Russian periodization program

Master the fundamentals first!

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.

If you're not doing all these things, and you're looking for the perfect supplement stack or the optimum periodization plan, I'm afraid you're barking up the wrong tree.

I don't want you to think that details don't matter - they do. The "Law of Accumulation" states that every success is a matter of hundreds or even thousands of tiny efforts that often go unnoticed or unappreciated. Everything counts. Everything either helps or hurts. Nothing is neutral.

The problem is when you get bogged down in minutia before you've even learned the basics. Minor details produce minor results. Major fundamentals produce major results.

Don't major in minor things. Lay your foundation first, then move on to the finer points. And remember, as Jim Rohn says, always be suspicious of someone who says they've found a new fundamental.

4. KNOW YOUR CALORIES

The most important dietary factor in fat loss is not how many grams of carbohydrate, protein or fat you eat, the most important factor for fat loss is calories. Eat more than you burn each day and you will store fat. Eat less than you burn each day and you will lose fat. It's just that simple.

Where the calories come from is important too, but unless you understand the calorie concept, nothing else matters.

I'm appalled by how many people claim to sincerely want to lose body fat who admit they haven't a clue how many calories they eat.

Get serious! If you don't have the faintest idea how much you're eating, how can you expect to make any progress?

Did it ever occur to you that your ONLY problem might be overeating!

Do you realize that too much of anything gets stored as fat?

That's right - even if you're eating nothing but "natural and healthy" foods, if you eat too many of them, you're still going to get fat.

Portion control, my friend, portion control!

On the other hand, maybe you're under-eating and slowing down your metabolism. There's a fine line.

For all the details on your daily calorie needs, refer to my article Calorie Calculators

5. NEVER, EVER QUIT! MAKE FITNESS A LIFESTYLE!

Do you know what is the biggest mistake made by beginners?

They quit!

Remember in the January issue, where I mentioned how attendance in our gym shoots up for about 6-8 weeks around New Year's? Well, it's back to normal now because all the quitters dropped out already.

What's especially sad is that most people quit right when they're on the verge of making substantial progress.

Remember: You're never a failure as long as you're working on the progressive realization of a worthy goal. But the second you quit, then it's official - you're a failure.

Quitting should not even be an option because...

FITNESS IS A LIFESTYLE!

Don't let these four words slip by you just because it's an oft-repeated cliché. This is an important mindset! You have to stop thinking of getting in shape for a New Year's resolution, vacation or wedding (or a contest, you bodybuilders). You must start thinking about getting healthy and in shape FOR LIFE.

When you're just starting out, firmly resolve that quitting is not even an option. Don't approach this endeavor with an "I'll try" attitude. If you accept quitting as a possibility, you might as well not even start; just grab that remote control, a bag of chips and get back on the couch where you were before.

Also, understand that results may come slowly in the beginning if you're not the genetically-gifted type. This process requires great patience and persistence for most people.

Most beginners never allow themselves the time it takes to get any momentum going. They expect too much too soon, get discouraged and quit.

It takes a big push to get started. It's like getting a rocket off the ground - it uses most of its fuel just launching off the pad, but once it's in the air and the inertia has been overcome, it can keep going with very little energy expenditure. Don't quit just because it's difficult to "launch!"

6. GET A PERSONAL TRAINER, COACH, OR MENTOR

Life is too just too short to learn everything there is to know on your own. Don't waste time climbing the ladder only to find it's leaning against the wrong wall! Learn from the experts. Get a trainer, personal coach, or mentor to help you start right - right from the start.

Don't know what to look for in a trainer? You'll find it in the Fitness Renaissance website library here: www.fitren.com/res3art.cfm?compid=18&artid=86

[DiamondDeb]

[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

• Sedentary = BMR X 1.2 (little or no exercise, desk job)
• Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
• Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
• Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
• Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

[RedPanda]

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...

[RedPanda]

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!

[inatic]

Way to go Redpanda!

Your weight loss is amazing!

[DisneyPrincess]

Originally Posted by inatic

Way to go Redpanda!

Your weight loss is amazing!

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

[RedPanda]

Thanks Jackie - Your support has inspired me to stick to BFFM over my Christmas break. It's obviously working for you - you look sensational!

[flowerdale]

WTG Panda. I've just purchased Tom's book too and am looking forward to putting it all into practice.

[DisneyPrincess]

Originally Posted by RedPanda

Thanks Jackie - Your support has inspired me to stick to BFFM over my Christmas break. It's obviously working for you - you look sensational!

Aww thanks

[meyers]

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.

[DisneyPrincess]

Originally Posted by meyers

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.

It is a great program, just like BFL. It just kind of goes into more detail IMO. I hope you like it! I sure do

[GraceGirl]

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!!!!

[debbiedo]

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.

[JuliaL]

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

[debbiedo]

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!

[JuliaL]

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

[DisneyPrincess]

Originally Posted by dshulman

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!

I printed mine at school..they werent too happy when the pages kept coming out 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!

[debbiedo]

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.

[DisneyPrincess]

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