I'm just starting today. As a 46+ female grouper, I wonder how much I'm supposed to eat? The meal plans look like too much for me. Do people count calories except for the weekly day off?
Thanks for your advice.
I don't count calories exactly, but I also don't eat six chicken breasts every day, lol. I make sure that at least a couple of my meals are lower calorie: low-fat cottage cheese with an apple is a very light meal, and I got protein bars that are 209 calories, so that's a light meal too. You might put together a "typical" day's meals and add up the calories, just to get a ballpark of where you're at, if it feels important to you. Bill Phillips says you don't have to worry about it, in the book. I'll be interested to hear what other people have to say on this, too.
I'm just about to complete week 1 of the BFL program. I've been using My Fitness Pal for a while to log food and it's become a habit, so I've continued to log my food on My Fitness Pal throughout this first week and will continue to do so throughout the 12 week program. It's my way of holidng myself accountable. Anyway, I agree with faithrainbow that 2-3 of my meals are lighter meals. I'm 5 feet 2 inches tall with a goal weight of 120 (current weight 145) - and my calories this week have been consistently around 1400-1600 calories with my macros almost spot on at 40% carb, 40% protein and 20% fat. It's bizarre how balanced it all becomes when following these rules. Obviously, this more than likely will not apply for the free day, but based on my research of the champions, they still didn't go crazy on the free day, but instead focused on more of a free meal type thing. The idea being that you don't undo all the hard work from the week because of one crazy binge day on the weekend. You'd be surprised how easy it is to do!
Anyway, I'm interested in knowing what others have to say on this topic, especially those that have had a lot of success with the program.
Well I am aware of what Bill said in the book about the hand and fist method of calorie counting but I have decided this time to try to count calories and grams of protein as well as carbs and fat and sugar. I will probably be using My Fitnesspal soon as I am already registered for the site but for now it's all in my BFL SUccess Journal for this challenge C3 that I started this week (9april-2 Jul). I am lucky to have one of those handy calorie counter books from the early days for general info on most foods that helps a lot as well as reading and looking for labels. I also keep in mind what Bill said about alchol and it's affects on metabolic rates and will NOT be drinking at all during this challenge ....period. Keep Moving FOrward!
Lucy K - Like WPBill said, there is an BFL estimated way to know that you are in the ball park calorie wise...but I am a data junkie trying to lose weight a little and then focus more on muscle building as a secondary goal.
I track my calories on a program not as sophisticated as My Fitnesspal...which translates into, I believe, easier to use but also means more of a guesstimating tool than My Fitness Pal.
My approach to losing my weight is to eat a chloric intake equal to my Basal Metabolic Rate at my ideal target weight. This will put me at a net calorie deficit situation with the current weight that I am at as well as with normal daily activity. Then the exercise is a bonus on top of that. I try to maintain a ratio of 40%P/40%C/20%F (but to be honest I am heavy on the carbs and I have to work on that.)
Having said that it is always harder to build muscle even in the right percentages of Protein, Carbs and Fat when you have reduced your calorie intake to a net deficit level.
So, I believe it really is what is your goal?
Mine now is more weight reduction first, building muscle second. After this BFL C2 I hope to be near a weight that I want... (not worrying about a specific number here, but rather how I feel and looks - like a trm fit person should).
Anyway, I hope this helps as well and all the best on achieving your goals!
I am not going to tell you that it will be easy ... I am going to tell you that it will be worth it!
I have done the portion control thing and it's been great, because I don't have to think that hard. I've been eating clean, (no oil or fats to And Mypolex Lite afer a workout. Other than that it's just the portion control food. I do usually make my last meal low-fat cottage cheese, and about a quarter cup of fruited fat free yogurt. I am just ending my 6th week. I've lost 15 pounds, and 10 inches off my waist. Best of everything to you on your journey,
Lucy: You do not have to count calories to be succesful with BFL; it is the simplicity that many people like. I didn't count calories during my first challenge, but do now. I LOVE myfitnesspal.com; I keep track of my food diary and workouts on there. Feel free to friend me if you join. You too, Perthmom. My username is schmertnat. I have a lot of BFL friends on there. It also gives you a good idea what others are eating, so you can vary your menus some. Best of luck to you. Remember, you want to enjoy the ride, so if logging foods feels like too much work, then don't do it. Do what feels right so you'll stick to the plan.
"The only person you should try to be better than, is the person you were yesterday!"
i ENTER MY FOOD IN AN APP CALLED : Lose it! It's amazing...you just zap/scan the bar code of your food item and it enters it in your daily food log for the day. Most of the foods are on there, but some need scanning.
Im glad I do this because I can gage if I have a little more fat to intake or a little more protein. etc...
Im avg. 1590-1650 cals a day. including 2 veggie serving or more, 1-2 breads a week as carbs, and balance my protein and carb ratio as BFL suggests.
my break down is usually like this:
protein 130 grams a day,
carbs 85-190 a day ( I carb cycle) e.g 1 day low carbs, 2 day medium carbs, 3 day high carbs (still in cal range)
fat 30-45 grams a day.
I have increased my veggies and I am finding a "new" liking to them! :)
keep it up!
I wanted to add- I wouldnt base your day foods on low cal v. high cal etc.. This best things to do is honestly follow the BFL portion control. It really is helpful. The more you do it the more you start tweaking things arond to get the results you want.
Some of my goals are to increase in muscle define and lose extra body fat.
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