BFFM week of 9/26

[rjroubi]

Hi Burners,

Lizzy- you will love KPC, it is so much fun!! It is one of my absolute favorite workouts.

Vicky- I eat in the evening all the time. It definitely doesn't put weight on me. It's better to eat later with healthier food, IMHO, then to stop early and end up eating something later you regret. Wow! Hawaii sounds like so much fun....any extra room in your suitcase...hehehe.

FFD- I love the Slow and Heavy series too. These last few weeks I've been alternating it with the Gym Styles and have been getting awesome results. They can be really challenging, but well worth it!

Hope the rest of you are doing well too!! I had 2 extra meals today...I was hungry and I figured they were okay since they were "clean." I seem to be losing weight on this BFFM and I really didn't want to do that (I'm in it for the muscle not weight loss).

Well, I better run.
Robin

[truton]

Hey all,

FFD - In my morning coffee I use one of those individual serve non dairy creamers a day. In Fitday they have that listed as 20 calories, 1 gram fat and 1 gram carb. I also use on occasion non fat half and half or skim milk. In the whole scheme of things I justify it as being just a small drop in my 1500 calorie bucket. One thing I will never mess with is my morning cup of coffee!

Also FFD - you'll love S&H. I'm in my second week of a S&H rotation right now. I go back to that series over and over. Since I'm beginning a hard core fat loss rotation, I'm thinking I need to switch to an endurance based weight training instead. I thought I read in a couple places (including BFFM) that you can't simultaneously build muscle and lose fat at the same time. What do you all think?

Vicki - I have a tough time with water too. At the beginning of the day at work I fill up my 53 ounce water container. At the end of the day I'm doing a chug a lug to try to finish it. I do another 20 oz in the morning and at night but it's still a chore. I only do it because I know I have to. Hawaii sounds like good motivation! 18 pounds is doable in that time frame. Did you write that up in your goals?

Yesterday I had 1549 calories and was at 37/47/20. I guess I got a little heavy handed with the protein. One thing I noticed is that I'm not getting as much fiber as I used to so I gotta remember to add some Fiber One somewhere along the line to make up the difference.

Today was S&H day with no cardio, but tomorrow I'm back to cardio with MIC. That's always good for a few buckets of sweat.

Happy burning everyone.

[jamarba]

Hi everyone!!

Vicki - Hawaii sounds nice. That would motivate me too.

Today's calories - 1525 - 17%F, 41%C, 42% P. Guess I overdid the protein too. It's still a work in progress.

I did FitPrime's Metaboost today. It was different but I didn't feel very challenged.

Here's to a great day tomorrow.:-)

[futurefitnessdyanmo]

Yeah, I kind of wondered about the Slow and Heavy with a fat loss goal working against each other. THis is a rotation posted by Cathe for 20-30 pounds loss over 3 months, and it involves doing 3 week Slow and Heavy at 2 different points with Pure Strength in between. Oh well, if I get to the end of it and haven't lost much, I'll go more endurance. It'll be interesting to see how much muscle I can build!

[xschwarz]

Hi Burners,

Well, I'm into week 3. Down 3 lbs, no change in BF% and deciding that I may just check BF% once monthly with the calipers, although T.V.is a big proponent of recording weekly results. I have 21 more pounds to lose and that will take several long months.

I saw Cathe answer a question in regards to the type of workouts she did post pregnancy to loose her "fat". The person questioning gave some of the workouts that she had and asked Cathe what a similar rotation would be. (This is currently in the Ask Cathe titled "Muscle Endurance vs Body Max"..I think).Here is what Cathe suggested-

Mon: KPC
Tues: Low Max
Wed: Muscle Endurance
Thurs: 40 minute interval run
Fri: Kickmax
Sat: Supersets
Sun: Off

So this is what I am doing this week but today is my rest day between KPC and Low Max. Whoa, fitting all this in at 6am and working FT gets me exhausted. But I am sleeping well and I know I can do it.

BIG NEWS FOR AQUAJOCK FOLLOWERS...she is helping me set up a fat loss rotation with the workouts that I have. Be sure to check it out in the Video Rotation section titled "Calling Aquajock". Robin, I know you follow her too.

Lastly, eating has been good. The day starts off very well planned but I find if I don't cook the night before my choices are hard and I'm vulnerable. But no great sins to report. I found that eating oatmeal at the first 2 meals is plenty of fiber for me...plus lots of water.

This weekend I am going to by a food scale and a heart rate monitor as a reward. Please keep posting your menus as help and ideas for me.

Best...thanks ladies for your support!

X

[rjroubi]

Hi Burners and X,

Oh yes, X.....I follow Aquajock among others!! (I saw the evil rotation she had planned for you...hehehe.) Oh boy is she tough!!! I'm just never sure I'm physically ready for all those blast type rotations she has posted. I have always wanted to do them. I've only started interval work about 3 months ago (I only did aerobics previous to that) then I was introduced to Cathe. Actually, I'm really amazed at how much I've really progressed doing intervals twice a week. I usually can lift and do aerobics until the cows come home, but I found when it comes to interval training and plyometrics I am begging for mercy! I've been easing my way into Aquajock's Faux CTX rotation.... I really want to attempt it or her other mish-moshes in November. It has been a goal of mine for a while. The blasts would always scare me off. Now that I easily zip through Imax 2 I might be ready ...(Unfortunately, I still have major "dread" with Imax 3).

Debbie's rotation has been really great I've been getting incredible muscle definition as well as interval training. It's a wonderful blend for me. Sometimes I do the weight work in the morning and and the cardio at night with some pilates and yoga. It's really great if you work like I do. It's really flexible and easy to work with. On Monday, instead of doing Low Max intervals 1-4 for cardio I substituted a Tai Chi/Kickboxing DVD with Janis Saffell and Scott Cole (I needed a little stress relief and a change of pace). Debbie's rotations are really flexible as long as you stay with your one body part a week theme and the basic format.

You know, I should try that Hardcore Extreme DVD....I haven't tried that one yet and I haven't done the Terminator in a while (TK, isn't that one of your favorites too?)....hmmm...so many DVDs I just want to do and so little time!!!!

Robin:9

[xschwarz]

Robin, do you have the quick link to Debbie's Rotation? I know it has different goals than my fat loss/lean up, but I love studying these rotations. How do they do it?

Later,

X

[rjroubi]

x,
Debbie lost weight and gained definition following her own rotations and the BFFM type plan. The rotations are wonderful and very well rounded, IMHO. I like that she adds yoga and stretching....although, I usually sustitute Pilates Reformer work for Circuit training. I enjoy the variety in my workouts and sometimes substitute out different cardios with the same focus, but follow her basic pattern.

http://69.0.137.118/dc/dcboard.php?a..._id=4024&page=

http://69.0.137.118/dc/dcboard.php?a..._id=4024&page=

The second link is the rotation I plan to start next Monday...I plan to follow that one more exactly. It looks like a really good one:-) .

Robin:9

[jamarba]

Hi all!!!

Still doing pretty good on the calories. I have a question for you. Do you watch your sodium intake? I can't seem to get mine under 2400 most of the time. I just don't have the time to prepare everything myself. I do try and buy low sodium or no sodium when I can. But if you eat any cottage cheese or cheese that's a lot of sodium. So how do you limit the sodium intake?

Calories today - 1515 - 21% F, 50%C, 29%P-160 oz. of water.

Workout was a 10 minute tm walk and Stotts pilates.

Have a good night.

[truton]

Hey everyone,

x: great job on the 3 pounds! Also, I'll have to look at a-jocks latest stuff. She's my inspiration for a lot of my cardio mish moshes.

Robin: I was a little hesitant of blasts too, but I can say now I'm about addicted to them. And yes, you are right I'm a big Terminator fan. When I went on the roadtrip that was the DVD I brought for Cathe to sign. Funny story - Cathy wrote on it 'keep feet' instead of 'keep fit'. 'Keep feet' is good advice too when you think about it.

Yesterday I was at 1633, 39/46/15. Still a little high on the protein and calories, but I'll try to make up for it today. I did MIC this morning and I sweat so bad I was still sweating after my shower. I had to jump back in and stand under cooler water a little while so it would stop. Wish me luck tomorrow as it's my weigh in day. TTOM came today after not having one for 3 months so I'm not sure what to expect.

Keep burning everyone...