My arms were killing me yesterday, from Monday's UBWO. Yesterday's LBWO hasn't left me crippled and moaning in agony. I'm not sure I really pushed myself enough, so I'm adding weight to the load for a few exercises.
Food wasn't the best yesterday. It was great until dinner, when I overdid the protein. But hey, Bambi is delicious!
1 cup nonfat cottage cheese
2 oz apple
1 bard boiled egg
2 oz apple
1 tbs peanut butter
4 oz chicken
1 low carb tortilla
3.5 oz tilapia
0.5 tbs light mayonnaise
6 oz cucumber
4 oz carrots
1 oz onion
4 oz chicken
1 low carb tortilla
2 cups peas
8 oz venison
Calories - 1591
Carbs - 117 (34 fiber)
Protein - 198
Fat - 35
Ratio - 29.7c/50.4p/19.9f
I alternate between no appetite and extreme hunger. When I first started BFFM in June, it took about a week to get my body used to eating on a schedule. I hope that familiarity kicks in soon.
Showing posts with label menu. Show all posts
Showing posts with label menu. Show all posts
Thursday, August 16, 2007
Friday, August 3, 2007
BFL/BFFM Nutrition
The food aspects of BFL and BFFM are pretty similar. BFL advocates 6 small meals per day, and BFFM suggests 5 for women, 6 for men. So, I'm going to stick with 5-6 meals per day, about 3-3.5 hours apart. Water is a big part of both: 10 8-ounce cups for BFL, 8 8-ounce cups for BFFM. So, let's shoot for 80 ounces of pure water per day.
Here are the BFL guidelines for meal planning:
Here are the BFL guidelines for meal planning:
- Protein. Choose a portion of lean protein, such as chicken breast, ground turkey, fish or steak. (Size of an open palm)
- Carbohydrates. Choose a portion of complex carbohydrates, such as a small baked potato, sweet potato, a ½ cup of brown rice or a slice of whole-wheat bread. (Size of a clenched fist)
- Vegetables. Add a portion of vegetables to at least two meals each day.
- Essential fats. Consume one tablespoon of unsaturated oil daily or three portions of salmon per week.
BFFM is a little more complex. It depends on the ratio of carbohydrates, protein, and fat you're going for. For most people, BFFM suggests 50-55% carbohydrate/30% protein/15-20% fat for each meal. For low carbers, BFFM guidelines are 40% carbohydrate/40% protein/20% fat. Since I am a low carber, I will try to stick to the latter. So the breakdown for meals for "regular" people is:
Meals 1 & 2
- lean protein
- starchy carb
- simple carb (dairy or fruit)
Meals 3-5
- lean protein
- starchy carb
- fibrous carb
Meal 6
- lean protein
- starchy carb (small)
- fibrous carb
- essential fat
Meals 1 &2
- lean protein
- starchy carb (large)
Meal 3
- lean protein
- starchy carb (small or none)
- fibrous carb
Meals 4 & 5
- lean protein
- fibrous carb
- essential fat
Meal 6
- lean protein
- fibrous carb
Proteins
- Chicken breast
- Turkey breast
- Lean ground turkey
- Swordfish
- Orange roughy
- Haddock
- Salmon
- Tuna
- Crab
- Lobster
- Shrimp
- Top round steak
- Top sirloin steak
- Lean ground beef
- Buffalo
- Lean ham
- Egg whites or substitutes
- Trout
- Low-fat cottage cheese
- Wild-game meat
Carbohydrates (Complex Carbs)
- Baked potato
- Sweet potato
- Yams
- Squash
- Pumpkin
- Steamed brown rice
- Steamed wild rice
- Pasta
- Oatmeal
- Barley
- Beans
- Kidney beans
- Corn
- Strawberries
- Melon
- Apple
- Orange
- Fat-free yogurt
- Whole-wheat bread
- High-fiber cereal
- Whole-wheat tortilla
- Whole grains
Vegetables (Fibrous Carbs)
- Broccoli
- Asparagus
- Lettuce
- Carrots
- Cauliflower
- Green beans
- Green peppers
- Mushrooms
- Spinach
- Tomato
- Peas
- Brussels sprouts
- Artichoke
- Cabbage
- Celery
- Zucchini
- Cucumber
- Onion
Vegetarian Proteins
- Tempeh
- Seitan
- Tofu
- Texturized vegetable
- protein
- Soy foods
- Veggie burgers
Fats
- Avocado
- Sunflower seeds
- Pumpkin seeds
- Cold-water fish
- Natural peanut butter
- Low-fat cheese
- Low-fat salad dressing
- Low-sodium nuts
- Olives and olive oil
- Canola oil
- Sunflower oil
- Flax seed oil
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