BFFM week of 9/12

L

Lizzy7

Cathlete
Good morning guys!!!

Based on the suggestions, we are going to start a new thread. If a week gets too many posts, then we'll do one every few days.

Dynamo - you have really low calories!! I feel like a piggy compared to you. What weight are you starting at? I have not gotten a newsletter in a while either.

I'm in the same boat as X - so I have had a week of tooling around, now it's time to get super focused on this. I weighed in yesterday and did not lose a single pound. However, I didn't gain any either which says something since my boobs feel like they weigh a ton! My monthly is kicking in and that usually sends me up a few. So to stay the same gives me hope! I reveiwed my fitday log and I am not eating enough veggies and fruit. I need to make that more of my meal instead of the carbs and protein. And I am too heavy on the fat - waaaaay too heavy!!! It's very eye-opening using Fitday.



Here's a meal idea for those on the run:

Subway 6" Turkey Sub on wheat/lettuce/tomatoes/cucumbers/onions/mustard - 280 cals/4.5g Fat/46g carbs/18g protein.
I love this sandwich - I have them toast the wheat bread and it's soooooooo tasty!!!
And it's cheaper in the long run to buy the 12" sub and save 1/2 of it for a meal later or the next day.


This morning I did LowImpact - I am still in my beginner series. I am traveling the rest of the week, so I am going to bring Kick-Max with me to do in the hotel room if they have a crappy gym.

During my workout this morning I had thoughts of not doing the whole thing - but I kept thinking of my 90 day goals!!! I want to be a size 8 by the time the holidays roll around so I can look really good in some new clothes (vain, sorry!) Anyway - it kept me going!!! I humped it through the whole workout with a smile on my face!!

Have a great day all..........
Lizzy
 
Hi Lizzy and the rest of the Burners,

As I mentioned in the last thread, I also start in earnest this week, good timing as last week was TTOM. Always up 3lbs...but I am focusing more on body fat perecntage and slow and easy wins the race.

I was married last October and after a fantastic trip to Italy, I easily gained 10lbs...plus just having a great time with my buddy (his second marriage, my first) eating out and enjoying nightly cocktail chat time- it's all added up.

OK, so I'll be honest, I'm 43, 5'2" and always been a fit 133-135,(24%), runner, weight lifter, outdoor sports, etc...

But now I'm close to 155 and above 30% BF.

I have had luck before staying leaner with low carb Atkinsesque type eating so I will definitely be doing mod carb BFFM, I'm just not used to bread (be it WW) and cereals.

That's it for now...gotta work.

x
 
Hi Lizzy and x,

This day is almost over. I did PLB today.
I only had 4 meals today because I was super busy.

meal 1
protein powder
yogurt
milk
cereal

meal 2

tuna
rice
peas

meal 3
peanut butter
yogurt
apple

meal 4
chicken
salad

I also started to use Flaxseed oil as well.




Lizzy,
Thanks for the subway idea. I will definitely use it because sometimes it is more convenient.

x,

You will see how fast your body will respond for this program.

I hope you all had a great day!

Krisztina
 
Hi BFFMers!

I did great today until the end when I ate a few Tbls of tuna casserole while cleaning up after dinner.x( That's a problem for me!
Here's my day

#1 1 egg and 3 whites with spinach and salsa
1c oatmeal with splenda

#2 1c golean crunch and 1/2c skim milk

#3 5oz chicken tenders and bell pepper strips

#4 protein shake

#5 chicken breast and 2c fresh veg mixed with 1T butter (not a good choice , I know)

dinner cleanup 1/2 c tuna casserolex( I think it was less than that , but I'll err on the higher amt.


According to fitday : 1641 cal (200 over 'cause of the casserole)

43g fat 142g carb and 178 pro. carbs were off too cause of the "you know what"

I did spinerval ABB 3 today.

Have a great evening.

Marnie:)
 
Are you exercising in the morning on an empty stomach? I did today but this spinerval is only 1 hr. long. Some of the others are 80 min. and some are so intense, I'm afraid to try it on an empty stomach!! Marnie
 
I exrecise in the morning and on an empty stomach. I feel sick if I eat something before. My nutritionist wanted me to eat a small piece of banan and 2-3 tbsp yogurt before workout but it didn't work for me.
Spinerval is a spinning program?

Krisztina
 
BFFM - Burn the fat, feed the muscle.

I still haven't had time to download the book but I did log everything into FitDay. I did 1523 calories with it broken down to 22% fat, 46% carb and 32% protein.

B - 1 c. Kashi Cereal, 1/2 banana, 1/2 s. protein powder and 3/4 c. soymilk
S - 6 oz. yogurt, 1/2 s. protein powder and 1/2 banana
L - 2 c. mixed green salad and 3 oz. tuna, 5 melba toasts, 2 Tb. fat free salad dressing and 1/2 pear
S - 1 oz. peanuts and miniature box of raisins
D - 1 1/2 c. mixed veggies, 1 c. spinach salad with 1 Tb. low fat dressing, 4 oz. turkey breast and 1 c. mixed fruit with almond slices
176 oz. of water today

I'm not really sure how I want my calories to go this week. So, I'll play with the numbers some.

Workout was Stotts pilates.:)
 
Lizzy, I feel like a piggy compared to me too! I think 1500 is too low, especially with the Cathe rotation I am trying to do (which involves an hour of cardio and an hour of weights each day). This is probably why I got all the way til 10:00 and the opened up the Cool Whip (don't know about the rest of you, but I can just stand there and eat it straight) and 2 glasses of wine. Not a horrible breach, especially since I did Step Blast this morning and my own Pure Strength inspired hour of chest/back this evening. I will weigh myself Wednesday to get a starting point and to see how my weekly transgressions impact my progress. And like you X, one thing I am already aware of is that I should be eating more veggies.

My current stats (at least, I'm assuming since I have not weighed yet) are that I am around 152, 5'6".

On another note, anyone go to Sam's club? They fit in great with this - salad, veggies and protein in bulk, as well as cheap spices...
(I promise I don't work for them!).

Everyone else is kicking butt!!!
 
I had my big calorie day yesterday and I ate so much food. I can have 2,082 calories on my big calorie day. I did have a lot of fun eating all that, all good food though, no junk.

Today I'm back to 20 to 30% deficit. I believe I stay toward the 30% mark today.

Have a good day.
 
Hi Burners,

Last night I started to get that sugar withdrawl headache, an evil necessity....you know, not even an aspirin helps.

Kriztina, only 4 meals yesterday?

I found the protein powder shake very helpful for those afternoon meals before dinner. Also, for those of us who are working, planning the night before is a must!

Today:

Run 4 miles (usually 2 miles but I have today off from work)
Imax 3, intervals 2-6, ab work

Breakfast:
1 cup hot oat bran w/ Atkins sugar free maple syrup
Protein shake w/ strawberries

Meal 2:
Whole Wheat English
1 egg
1 slice ff cheese
Hot pepper relish

Lunch:
Grilled Chix breast
1 cup brown rice
1 cup broccoli

Meal 4:
Protein shake (with skim milk, ice)
Banana

Dinner:
4-5 oz grilled shrimp
Salad w/ Fanny's low fat Italian dsg
1 cup green beans
(Maybe 1/2 yam to keep my calories up)

My goal is always to do 3-4 sets of tricep dips at the end of my bed before jumping in!!!!
 
Good morning tasty ladies!!!
Ok - confession time already for me. My best friend's sister was in town last night from Cincinatti and we downed 3 bottles of wines. Ouuuuuuuuuuch!!! I was HURTIN' this morning! It was good time catchin' up though and life is too short not to enjoy friends you don't see very often. So back on the wagon today!

I finished through chapter 8 of BFFM last night - I am enlightened with each chapter I go through - LOL!! I am going reverse my eating patterns to have the biggest meal at breakfast. This morning I had a bowl of leftover brown rice stirfried with bell peppers, green onions, peas, and chicken. I just threw a bunch of stuff from the fridge together last night into the rice and seasoned it up with paprika, garlic powder, salt, and a little bit of cayanne! It was yummy! I only used a little bit of PAM to heat it all up together with - from what I can tell from Fitday - it's 401Cals/4GFat/62G Carbs/29G protein. That was with 1 cup of rice, 1/2 cup of chicken, peppers, and peas.

I also found a good snack! GoLean Kashi blueberry waffles. Here's the info for one serving (which is 2 waffles - yeah!!!)
170cals
3F
33Carbs
8Protein
6 Fiber


Marnie...I love tuna cassarole!!! YUM!!! I would have to keep that out of the house or I would surely gobble it down!!

GettingStrong - I have to eat before I work out. I just don't have the energy to give it my all without a piece of Ezekial toast. And if we are not eating 2-4 hours before we go to bed, that's a long time to not eat! I have a friend who is a trainer though and she swears that NOT eating is the best thing for you. I guess you just have to determine which way gives you the energy to complete the workout with the level of PUMP that you want!!

Jamarba - your food list is making me hungry!!;-)

X and Dynamo - you guys are my workout heros!! I wish I had that endurance - I am working up to it though!! I'll catch up with you guys one day!! :))))

It looks like we're posting some personal info - so here is my starting point: I'm 5'7.5" - weighing in at 158.4 this week. I can wear a size 10 or 12, depending on the mfg. The 12's are usually loose, but I can't stand tight clothes. My 90 day goal is to be in a size 8 - comfortably. I know that this is tough - but I am going to get it done with the help of you guys and BFFM!!!!


Hope everyone has a great day -
xoxo
Lizzy
 
Hi everyone!
Thanks for all the great meal ideas. I am a former Atkins girl and am really enjoying all the new options out there with BFFM. I am starting to get used to early morning exercise and feel really terrible if I skip it like I did this morning. It stormed here last night and I didn't get much sleep between my 3 yr old and thunder. I am hoping to go for a 4 mile walk this evening on my inclided treadmill or maybe do an IMAX. I just bought a new scale to help me with my BF%, ouch. It said I weight 7lbs more than my old scale and it gives me a 29% body fat reading. My caliper said I was around 25%. But the good news is I am not discouraged by this I just have a renewed sense of improving myself. I am currently 5'6" and 153lbs but I wear a size 8 in womens. I know that I have more muscle definition than I did four weeks ago when I started so I will keep on! Hope everyone has a great day! Vicky
 
Oh, I forgot. Does anyone else take a supplement with fish oil and flaxseed. I found one and I started taking it, but do you think it is necessary? Vicky
 
Hey Vicky - I actually have used Udo's for about 8 months now. I took some time off since the I was trying to figure out the BFFM model, so I was very pleased to see it actually suggested in the book. I used to put 1 TBSP in my protein shake. It doesn't taste bad, it just takes a little getting used to.
 
Hi Girls,

I hope all of you had a great day!

xswharz- did you do your dips yesterday? I think I will do it with you today.
Y

Lizzy- I will go and get some Kashi waffles. I love waffles! Wine is good for your body. As well chocolate, cakes and cookies and etc… If you finished the 8th chapter than you saw the list of the 12 foods that we shouldn’t have ever. Well, those are my FAVORITE foods. I miss them but with this program I’m not craving them.

Vicky- I use flaxseed oil twice a day. I put it in my protein shake. I don’t feel its taste that way. According to the BFFM book it is necessary to use it.

Well today is a low calorie day for me that mean 1500-1600/day

Meal 1
Egg whites 3
Egg 1
Cereal 1 cup
Milk 1 cup

Meal 2
Cottage cheese 0.5 cup
1 tbsp yogurt
Banana 1

Meal 3
Low carb tortilla 2
Turkey ham 4 oz
Salad
Flaxseed oil

Meal 4

Protein shake
Flaxseed oil

Meal 5

Vegetables 1 cup
Brown rice 1 cup
Chicken with salsa

1459 cal, 23% F, 40%C,37%P

I will bike during the Biggest loser show. I love that show.

Krisztina
 
Finally got the book downloaded. Anxious to get started reading.

Today's meals: 1538 calories - 22% fat, 50% carbs and 28% protein.

B - 1 hard boiled egg, 2 s. turkey bacon, 1 s. ww bread and 1 c. cantaloupe
S - 1/2 c. cottage cheese and 3/4 c. cantaloupe, strawberry and grapes
L - Salad with chicken, 5 melba toasts, 2 tb. salad dressing and 1 mint
S - 1 wedge Laughing Cow cheese and 1 peach
D - 4 oz. fish, 1 sweet potato, spinach salad with tomato & banana pepper and 1 tb. salad dressing
For a treat I had fat free chocolate pudding, banana and sliced almonds
176 oz. of water
Workout: 30 minutes on treadmill, abs and yoga. I'm doing easier workouts for the next 3 weeks preparing to do Cathe's June rotation.;-)
 
Day #3

Back to reality, up at 5:30am (Affirm:"I am a morning person"). Whoa,
a little sore and slightly tired from new exercise routine.

GM Burners!

3rd day of low calorie, tomorrow baseline 1680, but I'm not even hungry after 2 days. Been keeping to low carb, in that, after meal #3 I eliminate starchy carbs.

It's early in the challenge but I feel changes already. CLEAN EATING!

This am, 2 mile jog with DH and yellow lab Sidney. It's still dark here in Boston.

J-girl...I noticed "1 mint"...could you expand on that? Peppermint patty? Junior mint? Mystic mint? A mint is not just a mint! (I love mints)

Kz-...very impressive menu from yesterday.

Met my daily goal of tricep dips at the foot of the bed before sleep. I could only do 3 sets of 16 (feet extended out as opposed to 90 degree bend). I have work to do!!!

Good luck today everybody...WORK, WORK, BURN,BURN
 
Wow, a lot of posts since I was here last!!:) Oh yeah Krisztina, wine is good for you, but I don't know about 3 bottles!;-) Whew, bring on the ibuprofen ;( . Well , I stuck to my plan pretty good yesterday, but I didn't input into fitday until this morning and I see I was a little low on calories and fat. No problem - I can increase that.;-) I'll have to check out the flax oil or Udo's next time I'm at the health food store. One thing I am doing terrible at is the timing of my meals. I definitely need to work on that - especially breakfast. I'm waiting way too long for it.

Yesterday's food:
#1 1c oatmeal with splenda, 1 egg + 3 whites with spinach and salsa
#2 protein shake
#3 1c golean crunch 1/2c skim milk, 1/2c cottage cheese
#4 5oz chicken strips and raw peppers with 1T lowfat ranch
#5 chicken breast and salad with 2T lite ranch

19% fat 34% carb 44% pro

I did spinervals Recovery & technique and 20min of recharge and PUB.
Hope I can start doing better on those pikes! It's ugly.:) I am using PUB 2x and ME 1x for a few weeks - haven't done them in awhile. I know Tom prefers a split. Are all of you doing splits? After about 3 weeks of this , I'll do some S&H.

I forget who asked - but spinervals are a spinning series, but they are not like a spinning class at the gym. They don't have the music or choreography like a spinning class. They are really HARD! I love coach Troy!! And Brenda is in 2 of them! I am definitely *feeling* trimmer. I think this eating and the longer time on the bike (I'm doing more ABB w/o the past 2 weeks) are doing it! Yay! Yesterday my daughter told me my butt was gonna shrink to nothing! Ha! Love to hear that.:)

Good luck today BFFMers!
Marnie:)
 
Hi everyone!

Downloaded the book and got to read a few pages. Will get some more reading in tonight.

Today's meals:

B - 1 c. oatmeal, 1/2 c. cottage cheese, 1 tb. PB & 1/2 banana
S - Yogurt, 1/2 s. protein powder & 1/2 banana
L - Salad with turkey, 1/2 pita, salad dressing and 1 plum
S - South Beach Diet Peanut Butter Bar
D - Tofu with broccoli stir fry, 1 roasted squash and 1 c. fruit with sliced almonds
160 oz. water
1557 calories - 25% fat, 46% carbs & 28% protein
Workout - Winsor Pilates Accelerated Body Sculpting

Have a good day tomorrow.:)
 
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