Just want to get some extra info from all you pros out there. I have been reading up on the BFL system for a while now and I'm comfortable enough with what I've read to know I can give it a real go and I intend to start in a couple of weeks.
Before I start I am wondering about the eating side of things. I've read a number of blogs where people are comfortable with the fist/palm size portions but I am getting a little lost when it comes to things like slices of bread or egg whites and things that are hard to measure by fist/palm size portions. I remember reading a post by a recent female champion (sorry can't remeber her name) where she referred to grams per kilo/pound of lean mass which sounded a little easier to follow but didn't make a note of it and now can't find it again.
Another thing in relation to snacks, I don't really intend to use a lot of the protein shakes and bars and was just wondering if anyone has done the same thing and whether or not I am meant to have the same size meals as snacks then when I have the other meals and if not what portion size do I use.
Anyway I'm sure I could come up with a heap more questions but don't want to go crazy on my first post.
Hey there Biz! where are you from? I'm in Mt Gambier SA - check out my profile if you want to know more or email me directly....
I've written out foods and groupings for some other Aussies (brands bought at woolworths) and could email it to you if you like - shoot me an email if you are interested...
1. Fist Palm, is a great way to do it when you can, so as a "general rule" for when it doesn't work - use this as a guide.....Most women go for 20-25 grams of protein per 6 meals and 20 grams of BFL carbs (fruit, potato, sweet pot, pumpkin, pasta, breads etc - see the list in the book or on here), plus at least two meals with veggies or salad. So if you look at "eggs" for example, whether in an omlette or boiled.... a woman needs one whole egg and about 4 egg whites to make up the correct protein portion...
2.They are technically 6 "meals" per day.... but if you break up the prot/carb/good fats break up of an EAS shake for example - it's the nutrient value you are aiming for in each meal. So for convenience sake, thats why people have the "proper shakes" or their own concoction "pure protein powder with their own carb added - piece of fruit for example and maybe a few nuts). Example of an easy to grab mid am and mid pm and before bed meal is a LowFat C/Cheese with berries mixed in - I mix 1/2 a "Forme" Yoghurt with 1/2 small tub of CC and a couple of walnuts or berries - the sweetness in the yoghurt made the CC palatable....LOL! - Yucky stuff that CC! (This combination gives the correct prot/carb portion - get used to reading lables - go for the products where the "carbs" on the labels that are "low in sugars"). You are best to keep away from bread as much as you can, but if you want to eat it - a good brand to pick in Oz is the Burgan brand - small slices - two of them have less than the 20grams of carbs, which is the key factor, but try to limit to a few times a week and stick with the starchy veggies where you can..
I'll leave you with all that, hope it helps, feel free to email me (address on my profile page) - great to see you planning ahead, that brings most people "undone" - all the best
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