Who's following BFFM???
- Thread starter Stacy
- Start date
janiejoey
Cathlete
Here is a sample of what I do.
Breakfast: 1 cup shredded wheat with 1/2 cup of soy milk and 1 cup fruit
Snack: (Right after my workout) Protein shake with whey, hemp, rice and vegetable protein (this should add up to two scoops), add 1 cup of fruit, 1 cup of soy milk, 2 capsules of flaxseed oil and 1 rounded teaspoon of natural psyllium. Blend in blender and drink. YUM!
Lunch: Beans, rice and egg whites with chunky salsa on lettuce.
Snack: 1/2 fruit or vegetable and small amount of nonfat cottage cheese.
Dinner: Salmon and a salad with homemade dressing made from non fat mayo and seasoned rice vinegar. OOOOOh that is good.
Snack only if I'm hungry: Left over beans and rice lunch with lettuce or vegetable.
Hope that helps a little. Experiment and see what's right for you.
Janie
The idea is to die young as late as possible
http://www.picturetrail.com/janiejoey
Breakfast: 1 cup shredded wheat with 1/2 cup of soy milk and 1 cup fruit
Snack: (Right after my workout) Protein shake with whey, hemp, rice and vegetable protein (this should add up to two scoops), add 1 cup of fruit, 1 cup of soy milk, 2 capsules of flaxseed oil and 1 rounded teaspoon of natural psyllium. Blend in blender and drink. YUM!
Lunch: Beans, rice and egg whites with chunky salsa on lettuce.
Snack: 1/2 fruit or vegetable and small amount of nonfat cottage cheese.
Dinner: Salmon and a salad with homemade dressing made from non fat mayo and seasoned rice vinegar. OOOOOh that is good.
Snack only if I'm hungry: Left over beans and rice lunch with lettuce or vegetable.
Hope that helps a little. Experiment and see what's right for you.
Janie
The idea is to die young as late as possible
http://www.picturetrail.com/janiejoey
janiejoey
Cathlete
I did forget to tell you to add good fat to these samples.
Here is a rule of thump to go by:
Protein, carbs and fat for each meal.
The BFFM to me is a nutritional book and muscle building book all in one. There is so much info that you need to sponge up. When you go on a ratio of protein, carbs and fat, you have to realize what type of body you have then once you know that, there is a formula to use to get the exact ratio for your body. Same goes for how you work out.
You won't be disappointed if you get his book. You will just arm yourself with the greatest knowledge out there for being healthy and fit.
Good luck,
Janie
The idea is to die young as late as possible
http://www.picturetrail.com/janiejoey
Here is a rule of thump to go by:
Protein, carbs and fat for each meal.
The BFFM to me is a nutritional book and muscle building book all in one. There is so much info that you need to sponge up. When you go on a ratio of protein, carbs and fat, you have to realize what type of body you have then once you know that, there is a formula to use to get the exact ratio for your body. Same goes for how you work out.
You won't be disappointed if you get his book. You will just arm yourself with the greatest knowledge out there for being healthy and fit.
Good luck,
Janie
The idea is to die young as late as possible
http://www.picturetrail.com/janiejoey
Janie, I already have the book and I agree it's great. I did all the formulas and for me I need about 1500 cals, 150 grams of protein, 150 gm carbs and about 30 gm of fat.
My problem is trying to get in 150 gms of protein without going over my cals AND without still being hungry! I drink a protein shake but it's not that filling and if I drink more of it I'm over my cals. I do much better eating real food than I do drinking all my meals. I also work full-time, so I've been racking my brain on new high protein, low cal portable, easy to prep meals.
My problem is trying to get in 150 gms of protein without going over my cals AND without still being hungry! I drink a protein shake but it's not that filling and if I drink more of it I'm over my cals. I do much better eating real food than I do drinking all my meals. I also work full-time, so I've been racking my brain on new high protein, low cal portable, easy to prep meals.
LeanneM
Cathlete
Hi Stacy,
I'm loosely following BFFM, but I'm not as clean in my eating as I should be. What really helps me track both protein and calories is to enter everything into an on-line program so that I can check where I am throughout the day in terms of my nutrient ratios. If I notice, for instance, that it's after lunch and that I'm low in protein, I'll try to choose some snacks that have more protein so I can bump up my protein closer to that range.
You might also be too hungry if your calories are too low. BFFM recommends that I eat about 1600-1800 calories on my "low" days, but I actually eat about 2000 calories a day and I still manage to lose one pound a week, as long as I don't go over that. (I'm just under 5' 4", if that helps.) I need to get about 116 grams of protein a day.
Here's a sample menu for what I ate yesterday:
--3 servings Eggbeaters, 1 Kashi waffle, 1/2 c. blueberries, skim milk latte
--Lite whole-wheat English muffin with 1TB natural almond butter
--Natural PB and banana sandwich on whole-wheat bread
--Cottage cheese mixed in with 1 light yogurt
--Barley casserole with mushrooms and fake chicken
--10 almonds and 1 c grapes
I also tend to use a lot of protein powder, but I combine it with other foods. This morning, for instance, I'm mixing some Lean Dessert protein powder in with my oatmeal for breakfast, and after my weight workout, I'll have a protein shake with protein powder, skim milk, and a banana.
HTH!
I'm loosely following BFFM, but I'm not as clean in my eating as I should be. What really helps me track both protein and calories is to enter everything into an on-line program so that I can check where I am throughout the day in terms of my nutrient ratios. If I notice, for instance, that it's after lunch and that I'm low in protein, I'll try to choose some snacks that have more protein so I can bump up my protein closer to that range.
You might also be too hungry if your calories are too low. BFFM recommends that I eat about 1600-1800 calories on my "low" days, but I actually eat about 2000 calories a day and I still manage to lose one pound a week, as long as I don't go over that. (I'm just under 5' 4", if that helps.) I need to get about 116 grams of protein a day.
Here's a sample menu for what I ate yesterday:
--3 servings Eggbeaters, 1 Kashi waffle, 1/2 c. blueberries, skim milk latte
--Lite whole-wheat English muffin with 1TB natural almond butter
--Natural PB and banana sandwich on whole-wheat bread
--Cottage cheese mixed in with 1 light yogurt
--Barley casserole with mushrooms and fake chicken
--10 almonds and 1 c grapes
I also tend to use a lot of protein powder, but I combine it with other foods. This morning, for instance, I'm mixing some Lean Dessert protein powder in with my oatmeal for breakfast, and after my weight workout, I'll have a protein shake with protein powder, skim milk, and a banana.
HTH!