BFFM - Burn the Fat, Feed the Muscle. Get a hard tight body. Weigh 120 lbs or less and 25% Bodyfat or less.

I have lost 120 lbs and I have 30 - 40 more to go. I aim to burn  7% or more body fat at a rate of 0.5% body fat per week or more. I will accomplish this through nutrition, weight lifting and 5-6 days per week of cardio. At least 2 of those days being HIIT. I have a cruise planned in July and I'd like to be the most fit women on board. Current set backs: knee pain and shin pain - Resolution/work arounds - elliptical machine for a while. Less running miles and yoga on Sundays the stretching wil help the knee pain. 

Nutrition - I will eat 1600 - 1700 calories each day and keep a fit book to prove it. I will log my meals in the morning and check them off as I wear them. Not fly by the seat of my pants then write down my shameful consumption. I have a new regiment starting Feburary 1st that I am very excited about. But I also have Super Bowl and mardi gras plans. So this will be difficult. 

Weight lifting - I will lift heavy weight at least 3 times a week. I will be able to do an unassisted pull up by July 15th. Lifting my new sexy body will easy. 

Cardio - High Intensity Interval Training (HIIT) work harder and smarter. Get sexy thighs and a slim waist by reving up my metabolism. Ski machine,elliptical and then it's back to running 9 miles or more per week. 5K to 10K

Burn the Fat, Feed the Muscle is an Ebook by Tom Venuto and also a Fitness/Bodybuilding guide that I have followed to reach my current goal but I am stuck in a plateau. 


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