For those of you on the bffm plan

karenvictoria

karenvictoria

Cathlete
I just did my food as far as calories. I'm rounding here. I should eat 2100 cal for fat loss. Any how when breaking that down between six meals it comes out to about 320 cal per meal at a ratio of 42 carbs, 25 protein g and 7 fat grams. Ok Here's the question. How important is it to your results to get all six meals into that ratio. Or can you get the same results just by getting those totals at the end of the day. I am still reading and just downloaded the book about three weeks ago to help me break a plateau. Right now I eat a ratio of about the same 55-25-20 but am at the plateau. Could my problem be linked (like the book says) to getting the correct ratio for all six meals. Also how far off can you be here or there without screwing things up. I mean if I am doing meal with like 35 carb g instead of 42 is that ok. Karen

www.picturetrail.com/karenvictoria
 
Hi Karen! I don't know anything about your question.:-( Just wanted to tell you how great your pics are. You look awesome.:D
Kali
 
Hi there Karen! I haven't seen you in a while! So great to find you again!

Congratulations on BFFM, I thing Tom is just the greatest! I just LOVE his book. He gives some great suggestions on how to bust a plateau.

To answer your question, I don't think a slight deviation is going to make a big difference but this is only my opinion.

Have you read about calorie cycling and zig-zagging your calories? That might really help! It helped me a lot!

He also talks about carb cycling. I have not tried that but it may be worth a shot.
 
Karen - your before/after is amazing!! Plateau? Looks like you *made* it - but good for you for keeping it up!!

I was about your before size when I started too, and I've been stuck at 20-30 lbs to go for 2 years now. Granted I wasn't *extremely diligent* until the past few months, which is how I discovered I'm seriously resistant to fat loss now.

I love Tom's book - I think you're safe as long as your overall ratios are fairly close for the day. It's more about the daily big picture than it is about the individual ratios.

But - (caveat: I'm not successful yet, but I am educated on this stuff!) - getting the protein seems to be key, so try to get protein in at every meal. Sometimes I just chug a scoop of whey protein in water just to balance out a meal.

And the zig-zagging recommendation from Sarah is great too - I'm about to give that a try myself. I was losing nothing on 1300 calories a day, in spite of lots of exercise - so, based on the "too few calories" theory - I upped my intake (with more protein) to 1500-1600 for a few weeks and gained EIGHT pounds!! Scared me right back to 1300, so I'm going to zig-zag and see how that works.

Your metabolism is probably a LOT healthier than mine, so you probably just need a few tweaks to continue your progress.

Congratulations for such a rare and impressive success story!

Joni
 
Thanks Joni and Sarah, This book is defiently a must have. I haven't gotten into the calorie zig zagging but began to read about it last night. I wanted to read the book from cover to cover but began jumping everywhere. I have come to realize that I really don't get the protein I thought I was getting. I need about 157 g a day and have really only been averaging like 123g. I know !!!!!!! Also while I got you guys on this subject what are your thoughts on cardio in refercence to 30 min before or after a weight workout. Do you think you can get the same results from 3 full days of 60 min cardio and 3 days full of strenght. Or do you think that it would be better to have two days of 60 min and three day of strength followed by 30 min of cardio and one day of cardio and weights mixed. When reading this in the book it said three days of cardio and three days of strength. I really only want to lose a touch more body fat but don't know which way would be best. I would be getting five days of cardio in the other option but I don't really think it is doing anything for losing fat since it is just 30min on the three days after strenght. Aren't those shorter workouts after strenght training just for conditioning. So is this why three days of cardio whould be better. Any opinions from either one of you would be appreciated. Karen
 
I vote for as many cardio sessions a week as you can. If that means speading them out and doing shorter bursts, I still say it is the way to go. Try your best to get in at least 30 minutes, you don't want to waste your time. I think that the daily cardio "light the fire" in your metabolism for the day. Light it every day versus 3 days a week.

Can you alternate so that you do cardio most days per week, some days cardio and strength, other days just cardio and do longer sessions on just cardio days? Just an idea!

Your not going to get a lot of pity hitting your plateau when you look as amazing as you do!!! You are AWESOME!!!
 
Thanks Sarah, You always make me smile!!!!! Right now I do the five days of cardio 3 short 30 min cardio workouts on my lifting days and two long 60 to 70 min cardio workouts. Also I was talking with another group of Cathe Fans and the topic is what do you consider workouts like Bootcamp or HIT. That is the type of workout I would do like on my sixth day of exercise. I would say cardio but another has said a weight workout. What do you think. Even if it is a weight workout I sometimes don't consider it that becasue I am not lifting as heavy like I would do on a gym style of slow and heavy. Karen
 
ahhhhh...circuits and endurance workouts! I consider them to be in a catagory all by themselves. These are my "active recovery" workouts and sometimes used as "fat burning" workouts. They are so versatile! If your short on time but want both muscle work and cardio, BC, HSTA, Gauntlet, C&W, etc. are a great way to go.

Right now, I am using them as part of my "active recovery", I do treadmill 6 days a week and do the endurance and circuits 3 days per week. Which workout?...depends on my mood.

Another option, strength 2-3 days a week (upper body one-two days, lower body another) then 1-2 of the circuits/endurance workouts.
 
One every 3-4 weeks. I just finished P90X 10 days ago and I am taking 2 weeks active recovery, this being my second week. Last week I ran everyday and did Muscle Max, Gauntlet and Muscle Endurance. This week, running, I did Musle Max, HSTA and haven't decided on Friday...BC sounds fun!

Next week I start Gym Styles incorporating extra push-ups and pull-ups. Cannot wait!
 
Thanks Sarah, for all the help and advice. One more question if you don't mind. How long are your cardio sessions each day? Karen
 
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