Trish: Saw your note. So you want another novel ?
Essentially the BFFM challenge is an internet body recomposition challenge that runs for 14 weeks. The winner get a trip to Maui
I'm doing my best but there is a lot of competition. It's based on the burn the fat feed the muscle approach to weight loss. It's an e-book from Tom Venuto and anybody who purchased that e-book could enter the challenge at the beginning. You can't enter that contest any more, but there is no reason while you can't do a contest of your own right along with us.
I am following the workout prescription and eating directions from the book and I am using my Cathe DVD collection for the workout part. Moderate to heavy weights are supposed to be the key so I am hitting Mesos 2 and 3 really hard. I am also adding a lot of cardio. I am focusing on high intensity shorter cardio (up to 50 minutes with heavy use of AS, Hiits, CCC and some premixes on the other DVDs). I do this on most days except for on hard cardio day and the leg day. As much as possible, when I do more than one workout per day, I try to split them morning and evening. I know I should take 1 rest day a week, but so far I have taken 2 over 3 weeks. I am taking rest days when I feel drained, if anything I feel more energized.
Here is a sample week:
Sunday M3 plyo legs + 4DS legs
Monday M2 chest only and kickboxing workout (Tboe, MMA or other)
Tuesday CCC
Wednesday M2 legs
Thursday M2 back and triceps + 4 mile run at gym
Friday M2 shoulders and biceps + Hiit 40/20
Saturday Imax Extreme or similar
I am only going to do one leg workout I think during M3 squat rack that I am starting this week. I am also doing M3 upper body starting this week.
Note that if I didn't have a desk job, I don't think I could do this. I believe that my body gets to recuperate a lot sitting on that chair
The key is to track everything, especially the food. For that I use myfitnesspal. To give an idea, I am 5ft5 and currently weigh 153. I am eating 1500 calories with every 4th day at 2000. My macronutrients are 40% protein, 40% carbs and 20% fat on the 1500 days. On the days that I go up to 2000 the extra calories I try to add only from carbs. During the day I try to eat more carbs in the morning or after workouts, especially weight ones. There is supposed to be a 45 min window of opportunity for refeeding your muscles.
So far I am down a good 7 lbs from when I started which is nothing to be proud of since I was 148 before christmas
. I am working very hard and it is the key. But I am working hard for my workouts, but I also focus and keep track of my daily achievements with tables. I feel more balanced than usual. Kind of weird. I don't see a problem doing this until the end. It seems to come by itself at this point which is great.
So will you join me until September 5th. Food and workouts are key. It all needs to happen. Cookie is joining me and staying away from cookies until september 5th. Iris is registered for the BFFM challenge as well and Amelia and I have set our goals for the end of the year. I'll send you my tables so you can see what I am doing. I still haven't scanned them so I apologize.
I got to go for a bit, the little ones still aren't in bed. Scary about your little one having a nut allergy. How old?
BBL