BFFM week of 9/26

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
 
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.
 
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.:)
 
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!
 
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
 
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
 
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
 
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?az=show_mesg&forum=7&topic_id=4024&mesg_id=4024&page=

http://69.0.137.118/dc/dcboard.php?az=show_mesg&forum=7&topic_id=4024&mesg_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
 
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.
 
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...
 
Hi Burners,

I am doing well although I did have to have some processed food yesterday ....ran out of cooked food, got lazy and had some South Beach Dinners in the house that definitely fit the composition profile of the food plan. Probably not the best choices because they are not food close to their "natural state", but definitely not the worst choices I could make. DH did go shopping last night....what a guy:) and bought some "Whole Food" salmon dinners that only require nuking on my part. He also bought these wonderful apples called "honeycrisp." Has anyone ever had these? OMG, they are wonderful and juicy. They are specially engineered organically not to get brown and be extra juicy. He's says they are not cheap, but thought I would like them.

Anyway, I set my goals and rotation up for this month so I'm in a good mood. I ordered more Coaches Oatmeal on line this morning. It's my favorite because it is all natural yet has more texture than traditional oatmeal and doesn't get pastey or gooey. I originally learned about it from Monica Brant's website years ago. I won't go near Quaker Oats. Irish Oatmeal isn't bad, but I still like this one better.

Tonight we are meeting some friends at an Italian restaurant so I hope I can find some healthy BFFM food there (their restauant pick not mine). Hmmm....any ideas for food choices?

Robin:9
 
Hi Burners,

I had a very busy week and wasn't able to follow the plan as well as I did the previous 2 week. My calorie intake was way too low, sometimes I only had breakfast and dinner. Unfortunately when I get extra busy I can't eat enough.
I also had TWO cheat meals; my mom's lasagna and chocolate from Hungary. YAmi,yami,yami.
The week is over and from today I'm back to my regular schedule. Meals are already planned for the next 6 days and I will check in everyday again.

Robin- Yesterday I had grilled chicken with green beans, broccoli, and mushroom in our neighborhood Italian restaurant. They didn't have this on their menu but were willing to make it. They also had grilled salmon with baked potato and salad.


Have a nice weekend!

Talk to you soon!

Krisztina


 
Good morning everyone!!!

TK - So, what is your calorie range during the week? How did the weigh in go?

Robin - What's the website for Coaches Oatmeal? I'd like to check it out. I always try to stick with chicken or fish at restaurants and try to order extra side veggies and a salad.

Kris - Good luck with getting back on the plan. At least you didn't give up. That lasagna and chocolate sounds good.

I did my weigh in and measurements this morning. I was down 3 pounds from last month. My BF on my scale said I was down about 5%. I have an electronic caliper but I'm not sure if I'm using it correctly. It does stay in about the same range but I don't think it's right because it's really low. I think I really need to go to a gym and have BF measured with a caliper and compare the reading I'm getting. I'm looking for better results this month because I'm back on heavy duty workouts.

Hope you have a great weekend.:*
 
Hi Burners,
I survivied the Italian dinner last night at a new restaurant and ate healthy...LOL...but not without a few glasses of wine.;-)

I'm trying to gain muscle, but I'm having a little problem because I keep losing weight...dang! I've increased all my protein, carbs even beyond what Tom recommends in the BFFM plan and I've lost 3 lbs in one week. I am even keeping my fats in the 20-25% range instead of 20%. Honestly, I really can't afford to lose any more weight. If I keep going at this rate when I turn sideways and stick my tongue out I'll end up looking like a zipper.x( Yikes! Anyway.....

Jamarba, that website for coachs oats is http://www.coachsoats.com/products.html. I really do like them maybe I should have a double order of them for breakfast tomorrow with a double order of protein...

Well, I am adding an extra meal today even though its not on the plan. Hopefully, I won't explode from all the food.

Talk to you soon,
Robin:9
 
Hi Burners,

Good job Robin in the restaurant. Why don't you try to eat more calories? Same ratios but more cal. Try to do more weight lifting and less cardio.
Charlotte, the Toasty can give you great suggestions how to gain muscles. She also had a great rotation last month. Did you try that?

I did well yesterday and today so I'm ready to step on the scale tomorrow.

Krisztina


 
Hi all!!

Robin - Thanks for the website info. You did good yesterday.

Kris - Good luck with the scale.

I didn't count calories yesterday but I'm sure I stayed within a reasonable range. I'm ready to work on my ratios some more. I've managed to keep the fat low but the protein is up there. I did 21%F, 40%C, 40%P today.

Have a good night.
 
Hi all,

Just got back from a weekend on the boat. Thankfully I stayed good and only strayed for my planned cheat meal. My friend, who is also conscious of her health, prepared the meal so it wasn't too terribly high in calories. However the two vodka tonics before dinner and hershey's minis after dinner were my real sins for the weekend. Oh well. All in all it was pretty much a victory coming off a boating weekend with only that to atone for!

I did lose one pound this past week. It's kind of disappointing but I know 1 - 2 pounds is all I should be losing anyhow. It's just so unfair that I can gain 10 in 2 weeks but have to resign myself to 1 -2 per week to lose it. My short term goal is to have the 10 off by the end of October.

I can't rememeber who asked, but my intent is to keep my calorie range to between 1400 and 1600 but according to fitday it's been averaging 1450. With the higher protein intake the good side is that my appetite is down but think I should be eating a little more. TTOM was this past week so could have skewed things a bit. We'll see what next week brings.

Happy burning everyone.
 
Good Morning Everyone!

I just made a batch of Tom's oatmeal pancakes this morning for breakfast. I like them for a change of pace, but those of you who don't like your protein in oatmeal I bet will not. It contains 3/4 cup oatmeal, 1 whole egg, 3-4 egg whites, 1 scoop of vanilla praline protein powder (I used Designer Whey brand), half a chopped apple, a dash of cinnamon and he has listed 2 packets of equal as optional, but I didn't use it since I am not a fan of aspartame. I made an extra batch to use as a for a snack for later.

Tk- I think you did great being out on the boat all day with friends and only having 2 vodka tonics!!;-) I would have definitely had 3....hehehe.

Kris- I definitely have increased my calories like you mentioned. I don't think I'm losing muscle because my body fat has decreased 2-3% plus I can see it. It's just that at my height I prefer not to go below 110lbs and I already havex( . I looked at Toasty's rotation before.....it does look tempting and has a bit more cardio then I am used to doing, but I have bookmarked it for future use! Has she posted a new one in October that you know of? I would love to bookmark that one as well.

I decided to start Debbie's "4 strength rotation today." I did so well on her previous one (heck, I'm finally getting biceps and a chest!!). I just love the way she plans them out and includes yoga (although I sometimes do Pilates reformer instead). The cardio is never overdone and always just enough....although, I may have to cut back or eat more..we'll see.

Well, time to workout.

Have a great day burners!!
Robin:9
 
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