BFFM Questions

[DiamondDeb]

I really think this recent quote from Nancy (6/6) belongs here. Good stuff!

Originally Posted by nl_schober

RATIOS-Maybe this belongs in Deb's BFFM question thread but I just want to say this about the baseline diet ratios. Now that I've tried a few refeeds I understand it better. With carbs that high and fat that low you trigger something in your body that prefers to grow muscle, the baseline diet ratios are a recipe for gaining muscle and losing fat. Of course a lot of us here cannot do those ratios. At least not every day. I think if you can go that high in carbs (& low in fat) at least on workout days, you would be pleased with the outcome.

[inatic]

Originally Posted by nl_schober
RATIOS-Maybe this belongs in Deb's BFFM question thread but I just want to say this about the baseline diet ratios. Now that I've tried a few refeeds I understand it better. With carbs that high and fat that low you trigger something in your body that prefers to grow muscle, the baseline diet ratios are a recipe for gaining muscle and losing fat. Of course a lot of us here cannot do those ratios. At least not every day. I think if you can go that high in carbs (& low in fat) at least on workout days, you would be pleased with the outcome.

I totally agree! I saw great results leaning out with these ratios and i wasnt even carb cycling.

[DiamondDeb]

Ileen, were you doing the complete basline plan with starchy carbs at each meal? You were tapering, but no low/high days? I can't recall exactly. You did get great results!

[inatic]

right Deb
straight baseline, starchy carbs at each meal. No high /low days.. just straight 1800 cals and at the time, no free days.

I have a menu , lol 1 day. somewhere, just have to dig it up.

[magdalene55]

I had a mishap at work last tuesday(lifted a huge carrying case of schedules and pulled a muscle)...I was a hurting unit\, saw my doc who is awesome, tried to adjust me, by thursday he had prescribed a msucle relaxer which allowed me to continue modified versions of all my work out and stretching...honestly, if I had not been working out for the past year I would be in bed moaning! My body had responded well to this entire episode...I have not needed a muscle relaxer and completed an advanced Pilates tape this morning...kept my cal intake low for 3 of 4 days and the scale has not moved up or down(praise the Great Creator!)...off to the shower and to a follow up appt withthe doc...

Must read the past food posts...very interesting about low days and veggies....make it a great day ladies!

[inatic]

Magdalene, thank goodness your ok!. Amazing how injuries dont seem as bed when we are in better condition. As we age, this will become even more important.

[DiamondDeb]

Magdalene, I'm glad you're OK! It's amazing how many ways this WOL improves our lives.

On serving sizes, when you cook a lot ahead of time, how do you adjust your serving size? Like with chicken, you can't weight it raw after it's cooked...

Does 1/4 cup dry rice make 1/2 cup cooked? LifeForm has it raw & I'm measuring cooked.

TIA...

[DiamondDeb]

Veggies are free on this plan? Where does it say that? I keek looking but I keep missing it...

How can that be if we've got a set # of calories?

[nl_schober]

It's nearly impossible to over-eat green vegetables because the calories are so low.
You would literally get tired of chewing before you ate too much. For example, two cups
of rice contains more than 400 calories while two cups of cucumbers contains only 48
calories. The volume is the same, but the difference in caloric density is almost ten fold!

page 210

[inatic]

Nancy our trainer says the same thing, which is why we to are allowed to eat all the green/ high fiber veggies we want too. It amazes me just how much veggies I do crave.

[liteweight]

Also you'll hear the term "negative calories", meaning it takes more calories/energy for your body to metabolize the food than the calories that the food contains. One example of this is celery, but there are many.

[DiamondDeb]

Originally Posted by nl_schober

page 210

Thanks for the explanations! That makes sense.

Nancy, page 210 in my book has reasons 3-7 on why LC diets are bad. I did not see the above quote...

Lite, I actually had a book once about negative impact foods.

ETA ~ I'm going out to dinner tonight. Is it best to stick with veggies & protein only, I suppose, as planned? I'll have to add more veggies to meals 3 & 5 to make up for the smaller veggie portions.

[inatic]

Deb, I love the new title above your avatar!

Now you got me wondering what page my book says it.. but i also remember reading it as well. Let me check and see.

[DiamondDeb]

Originally Posted by inatic

Deb, I love the new title above your avatar!

Now you got me wondering what page my book says it.. but i also remember reading it as well. Let me check and see.

Thanks! I already knew I had "Way too much time on my hands" and decided an affirmation would be great! Cheri changed it for me.

I'm also looking for a good BFFM quote for my siggie...

[inatic]

Deb our books seem to be the same..

That quote nancy put up is located on page 198 , 2n paragraph.

[DiamondDeb]

Originally Posted by inatic

Deb our books seem to be the same..

That quote nancy put up is located on page 198 , 2n paragraph.

Thanks, Ileen! I'm kind of brain-fogged today & kept re-reading thinking I must be missing it.

I'm adding the Poly-Iron back later today.

[inatic]

I am sure your body is going to LOVE the additon of your iron back!

We keep thinking of a good quote from Venuto.

[nl_schober]

It's page 206 in my book and pg 220 in Adobe reader.

[DiamondDeb]

Originally Posted by nl_schober

It's page 206 in my book and pg 220 in Adobe reader.

AH! That must be it! Printing it off would change the numbers, I think. Not all the printed pages are numbered. I remember getting confused about what I had left to print when comparing the printed numbers to the Adobe ones.

[DiamondDeb]

Did any of you change your weekly measuring day at all to accomodate your high day? I measure on Sundays but Saturday is my high day. I was wondering about doing stats a day early just in case I have a water weight gain.

[SherryBerry]

Originally Posted by DiamondDeb

Did any of you change your weekly measuring day at all to accomodate your high day? I measure on Sundays but Saturday is my high day. I was wondering about doing stats a day early just in case I have a water weight gain.

Yes, I do my weigh-in and measurements as far away from my high day as possible.

[inatic]

Deb, i do that when i measure with dtrainer.. No use measuring water gains

[DiamondDeb]

Thanks! That makes me very happy! Saturday it is!

Though I have been known to lose after a high day, too!

[nl_schober]

Originally Posted by DiamondDeb

Did any of you change your weekly measuring day at all to accomodate your high day? I measure on Sundays but Saturday is my high day. I was wondering about doing stats a day early just in case I have a water weight gain.

No. But I did move it to a morning where DH is at work. I guess he thinks there is only one reason to take your clothes off during the day.

[inatic]

I guess he thinks there is only one reason to take your clothes off during the day.

I'd dare bet, most men think the same thing.

[DiamondDeb]

Originally Posted by nl_schober

No. But I did move it to a morning where DH is at work. I guess he thinks there is only one reason to take your clothes off during the day.

[DiamondDeb]

Soooo...

Despite appearances, I did not make my weekly goal for week 6. I did make progress. Losing .50% BF was the goal and I lost .39%. Rereading part of the e-book, I came across where Venuto says that our progress will not always be consistent; some weeks we'll see more, some we'll see less, some weeks we may see none. This seems a bit inconsistent with the idea of adjusting each week according to results, but I do get it.

I was just thrilled to see any progress this week after being so tired most of the week. I was not able to get my final weight workout in until Sunday and canceled my 3rd cardio session rather than do too much yesterday & risk being wiped out today.

Another thing that I know contributed to the problem this week is not getting my meals in on time and some days not quite making the calories. Much of my time last week was spent in bed trying to get rested. I ended up with too much to eat late in the day. I'm going to do my best this week to get the meals in on time & by cooking more in advance, hopefully, I will be able to do better. When I get hit by fatigue, it often feels too difficult to cook a meal.

Other than getting my meals right this week, and getting all my workouts in, I'm not sure I should make any changes? My plan has included 3 days of cardio, 30 minutes each. I am thinking of increasing the length of the cardio sessions to 45 minutes.

[SherryBerry]

Originally Posted by DiamondDeb

I came across where Venuto says that our progress will not always be consistent; some weeks we'll see more, some we'll see less, some weeks we may see none. This seems a bit inconsistent with the idea of adjusting each week according to results, but I do get it.

My results varied weekly right from the beginning. I tracked my results weekly the my 1st BFFM challenge, every 2 weeks my 2 BFFM challenege, and now about every 3 to 4 weeks. I never made changes every week. I did do some tweaking here and there with ratios but that was more like every 2 to 4 weeks. I changed my exercise routine about 6 weeks into my first challenge...I incorporated the high density training. After that it was just minimal tweaks to my routines and I have two rotaions for each weight training routine. I still haven't add more than 3 days of cardio...lol...I know I'm resisting doing this. So far I've been pushing the high density weight training harder so I don't have to increase the cardio.

Originally Posted by DiamondDeb

I was just thrilled to see any progress this week after being so tired most of the week. I was not able to get my final weight workout in until Sunday and canceled my 3rd cardio session rather than do too much yesterday & risk being wiped out today.

I's great that you still made good progress even when you had to back off your training schedule a little because of fatigue.

Originally Posted by DiamondDeb

Another thing that I know contributed to the problem this week is not getting my meals in on time and some days not quite making the calories. Much of my time last week was spent in bed trying to get rested. I ended up with too much to eat late in the day. I'm going to do my best this week to get the meals in on time & by cooking more in advance, hopefully, I will be able to do better. When I get hit by fatigue, it often feels too difficult to cook a meal.

Bulk cooking has saved my butt many times. I always seem to be throwing my meals together at the last minute. I even cut up broccoli, cauliflower, green peppers, and lettuce. I put them in storage bags in the fridge.

Originally Posted by DiamondDeb

Other than getting my meals right this week, and getting all my workouts in, I'm not sure I should make any changes? My plan has included 3 days of cardio, 30 minutes each. I am thinking of increasing the length of the cardio sessions to 45 minutes.

I sounds to me like what you're doing is working. Do you think you'll be able to do 45 minute cardio sessions without it causing you to become really fatigued?

[DiamondDeb]

Thanks Sherri!

I know I was lucky to make any progress this week but now I'm behind schedule and that means I need to do better each week in order to reach my goals on time. That's the thinking in the back of my mind.

I tried your density training workout when I first started working out again. I still don't have the energy for that! It's tough! I don't dislike cardio, I just don't want my body to expect & get used to a lot of it. I want to add it slowly when I have to do more.

Hmmm, I'm not sure I really could handle the longer workouts if I'm already so tired. And my weight training is more important than the cardio so I don't want to put it at risk. Good point. I go back to the Doc tomorrow & the fatigue will be discussed. Hopefully he'll have some answers for me & I can decide after that. Maybe the B injections will start to work.

[DiamondDeb]

OK, I could use some advise for my [COLOR=Blue]Couch Potato 101 Nutrition[/COLOR]. Naturally, I am all of a sudden fearful of starving to death... The numbers I can choose from are posted below. Which do I use? What ratio would be best? I've been using 40/40/20. Should I change it for couch potato week? Suggestions will be appreciated.

BMR = 1643
Couch Potato TTDE = 1972

Fat Burning Calories
-30% = 1380
-25% = 1479
-20% = 1578
-15% = 1676

High day Calories
Maintenance = 1972
-5% = 1873
-10% = 1775