Questions about Four Week Fat Loss – Non Members

[...] If you’ve got any Fat Loss questions then please ask me here. [...]

Hi Des,

Cellulite it toxic fat. TO get rid of it you need to detox and burn fat. She’d do well on the 4 week fat loss system and the detox PDF which is due out at any minute.

Matt

Hi Simon,

You need to start with a very moderate amount at first.

I would use between 15-25g depending on level of activity.

So if you are not doing am training stick to 15g – or if you’ve trained add in 25g of sugar post workout.

Use 1/4 of your weight in kg in grams. The key here to remember is you can eat some starchy carbs and not gain fat, but you may not wish to eat grains or starch at all – depending on your requirements. You may wish to only ‘earn’ your sugary or starchy carbs and keep to the veggies instead. Or get your carbs from yoghurt or berry fruits or something else.

Just remember that is you were over weight then it was probaby due to the wrong ratios in the first place.

Kind regards

Matt

Matt:
I clearly understand you’re focusing your strong diet principles on healthy people just as athletes are; what would it happen if we broaden the scope to non athletes, or just plain sedentary people who in spite of doing nothing as a regular vigorous activity, have gained a lot of fat as well as several physical malfunctions; will your diet principles have a pay off as well?
Julio

3 questions here, i’ll answer them all in 1 post.

Lactose intolerance is very common. We’ll put a calcium sheet up on the site so you can see where to get calcium rich foods from. Green leafy veggies and seeds are best. You may find you can tolerate low lactose dairy (whey) which has high levels of calcium. you may also wish to supplement with a calcium supplement. Biochem do one called nerve and osteo support. You can also take lactase as a powder if you want to eat dairy you can get this from a chemists.

Second question is do the same athletic principles apply to normal folk? Well the short answer is YES – the difference will only be in the level of exercise you choose to adopt as part of the four week fat loss system. Some people choose to walk at first or swimming can be quite gentle on the joints and muscles. The key thing is to start moving! dancing clubs – salsa classes, cycling a bike, frissbee, house work with a bit of zip – all these things will help. the dietary principles will put your body in a state where it can tap into it’s fat stores, all you need to do is to begin burning them off with some activity.

Final question. If I had a quid for every woman who was concerned about gaining muscle from taking whey shakes, well i’d be quids in! lol.

Muscle occupies 1/4 of the area of fat per weight. You partner will have no issues bulking up using whey unless she’s lifting very heavy weights and training specifically for muscle growth. as well as eating alot more caloires than she needs. Even then she’d potentially lose total size as she burnt fat and put on some muscle.

So you can stay them same weight, adding muscle and losign fat, but drop dress sizes.

hi,

It all depends on how much diary you ate and drank before.

if you want to continue to eat dairy then take lactase.
Dairy contains, calcium, b vitamins and some vitamin D although the b vits will be low after pasturisation.

So to replace what you might be missing I would look at the calcium food list and choose green leafy vegetables and seeds, sesame seeds are particularly good. For vitamin d and b vits a good quality multi will take care of these areas, plus some sunshine wihtout burning.

Calcium is often low in general population as 1000mg is quite hard to reach unless you eat the foods I spoke about regularly so you may wish to supplement with a mineral based supplement like nerve and osteo support by biochem.

Hi Gary,

Well done on the 3 stone in weight loss. Often when someones been quite over weight you need special strategies to shift those last stubborn kg that sit around the waist area. The 4 week fat loss system will help you tackle these.

We also provide members with special updates when we learn something new and one area we’ll be looking at is – gettign ready for a photo shoot, which involves those last few kg and also other strategies to get you looking nice and ripped.

The protein you are using sounds like a weight gainer. Be careful of excess dairy as well as it can keep you looking a bit smooth and ‘puffy’ if you are dairy intolerant.

Regards

Matt

Hi Becky,

the guys will give you your access code, sorry for the problem.

Green tea is very low in caffeine, like maybe 14mg per cup, so you may find it’s ok even on a low caffeine diet. You can get decaffeinated green tea capsules if you prefer.

Green tea contains other items which balance the caffeine such as theanine, these help calm the system so you dont reeally notice the caffeine.

There’s so many benefits that it really is worth drinking despite it’s caffeine content.

http://www.umm.edu/altmed/articles/green-tea-000255.htm

HI Matt,
i have been following the fat lost program. my body fat was 28% before i started. it is now down to 20% I have gained 4lbs of muscle. i do weight traning 4 times a week. but at the week ends i like a challange so i do 3 classes back to back. first class is body conditioning 15mins intence cardio followed by working with weights and training differant body parts.
2nd class all cardio.
3rd class body pump.
Would i be burning muscle off with this type of traning. and will i still be able to put muscle on doing 3 classes back to back.
I have cut these classes out well I have been on the fat loss program. i have been doing the morning sessions (interval cardio sessions using Tabata method).
But I do miss the classes as I enjoy them so much.

Cant actually find a breakdown of the program, lots of talk in the posts of “as we all no in phase 1, 2 etc” but i cant find any details of what to do other than filter it out of the comments.
If i click on the program type on the header it just loads a blank page,,,,?.
Whats the deal bro!

Just a bit confused, we pay for something thats not finished?, or were not allowed to access?, any idea when it might be ready?.
We must be able to access the meat and bones of the subject somewhere?, or am i missing something?.

nice one cheers mate!

Hi matt,
iv been following the four week fat loss meal plan, which you designed for Mens Health magazine and also your four week fat loss rules and guidlines fo one month now, and i have gone from 15st 5lb, to 14st, my ideal weight is 13st 5lb. but im finding it really hard to break the 14st barrier! I rugby train twice a week and excercise at least twice more. Please could you give me some advice?

Hi Matt,

I’ve got a quick question about nuts (the mixed variety). In recent article in Mens Health you mention 150g of mixed nuts + protein shake as a good snack. Is 150g right, as it comes to half a bag bought from Sainsburys?

Chrs,

Ade

Hi mate,

If you have a 2 week black you can do the intensive phase and it’ll drop 4-5kg of fat off you.

If you have to play, then you’ll need to do carbohydrate cycling – there’s a document on the member’s area of the site which tells you what to do.

Good luck.

Matt

I guess its normall to feel weak sometimes in the day when training and on a low carb diet?

Hi matt quick questions is the product “burn n trim” legal to take incase i get drug tested through rugby. also when would you the say the cut of piont for carbhydrates is in the day?

thanks

Ollie

thanks matt, in terms of recovery for exercise, the use of skins what are your thoughts? are wearing them all the time will this reduce the effect it will have?

also before a spin before food in the morning is eating nothing at all best, or will a apple or bannana help your burn more fat?

Ollie

Hi Terry,

Have you done the four week fat loss yet?
It’ll be a case of managing your diet, training right and looking out for anything else which might be getting in the way.

Cheers for now.

Paid for subscription cant seem to get online. Keeps refering me to the non member part of the site.

I would look at a tribulus based product at first.

ZMA is very good, Biochem do a ZMA with tribulus and other useful things added.

I would avoid use of thermobol unless you restrict this to once per day early in the day – pre workout.

Hi Matt,
thanks for the advice, yes I am using your meal plan in Mens Health[July 2009 "Eat Wave"] it definately works and my better half is too. Brill.
P.S. what about honey? is it pure sugar?
Kindest Regards
Terry K.

Hey Terry,

Good to hear you are doing well – and yes, dogs are good for motivation, except the ones I know will eat alomst anything!

with honey – it is sugar, but it’s a good form of sugar, way better than sucrose and other simple sugars, why, because it’s natural and contains other factors which can help immunity – I like it as wel for endurance as it contains mixed sugars, with fructose so it’ll supply fast and slow release.

It’s not good for fat burning – except post exercise on a maintenance part of your programme or week.

cheers

Matt

Hi Matt,

Keen to get started on your 4WFL programme. Subscribed this morning but couldn’t download the 55 page ebook. How do I access this link?

Do you have a “customer service” email address or tab on your site for troubleshooting IT issues with sign up?

I’m a keen mountain biker needing to get race fit and lose 7lbs. I have many nutrition questions, many of which you probably have answered in your document if only I could see it.

Hope you can help,

AA

hi matt,

This week I have been doing two a days in high intensity running work outs. Because I am doing so much I am often hungry,especially at night. What if any are good snacks to have if eating at night?

cheers,

stefan

Hi Matt,

I’m trying out the FWFL program… however the problem I have is that as a full time (Professional) endurance athlete, I cant handle the glycogen depletion. I train, generally 3 times a day for anything up to (in total) 6 hours. I appreciate that you cant go into too much detail here but can you offer any advice on trying to still train but eat in such a manner as advised in FWFL?

A couple of points – I did try the full program but couldn’t train properly within about 3 days.
– I’ve tried to modify this with only eating complex carbs (non-gluten though) in the morning. (i.e. first 2 meals)
– I cant always eat at the regular 3 hour targets (i.e. I might be on my bike for up to 5 hours)

Final question – you mention “Syndrome X” relating to insulin resistance. Is this something that only people with excessive body fat can suffer with? I only ask as despite having a body fat in LOW single figures, I still seam to struggle with a metabolism that despite sometimes burning up to 6000cals a day, I don’t seam to loose weight more than 2-3kg’s and it is never constant. and in some races, I seam to really struggle with nutrition and getting enough energy into my body.

thanks in advance for your help.

thanks greatly for the advice. I’ll look into the BCAA suggestions you’ve made. I’m in the tough situation right now where I need to compete for my living but seam to be very hit and miss with training and racing – which I feel is a bodily/nutritional thing, rather than a physical one. but its something that needs to be worked out and fixed for me to continue.

I think a consultation would probably be best so I’ll be in touch.

thanks again.

Hi matt,

when doing a spin/row ive bein doing before my first meal is around 30 min, where ive bein varying the intensity which area am i hitting here in this time period with the varied intensity would you say its more fat burn, weight loss or fitness or does it generally cover all bases?

and would eating anything benefit or nothing stick to nothing at all best?

cheers ollie

hi Lee,

the best thing to do is to prioritise your goals and then use 2-3 supplements to support these.

http://www.reactionnutrition.com/matt/register.php

if you register here you get 25% off – all country life supplements.

Our anabolic plan lays out all the use of these supplements over 12 weeks, with training and detailed information –

i would switch your programme over to more of an anabolic angle, creatine, glutamine, BCAAs – that kind of thing.

We’ll be posting some excerts from the programme up as tasters from time to time.

Matt

Hi Matt,

Im taking various supplements but when am i taking too much.
Im training everyday including cv and weights.
My supps consist of-
2 omega3 am 1 hmb tablet, mid day multi vit and hmb tablet, 3bcaa before session and 3 after, whey protein shake, 1 hmb. evening 3 zma plus 2 omega3.

Is this too much?

Hi Matt,

Which supplement shake is best for burning fat?

Also how do i overcome a plateau?

Cheers Tom

How long does it take for unused carbohydrates to be stored as fat?

Hello. I am 40 years old, 1,80m tall and 72kg. I am nearly there for the six pack which is my goal. Just this thin layer of fat to get rid off. I have read your great FWWLoss doc. I now have a diary, exercise every morning (no food before, only water) and before bed a few times a week (no food after). Did Ironman Zurich in 2007 (15 hours, took me a while …) Several marathons around 4:15 each time
V specific questions:
1- i have nearly taken out all pasta, bread, rice, pita, even for breakfast. I should do that for the 4 weeks right? and after, to maintain my six pack, can i indulge those carbs?
2- Your views on hammam after exercise pls?
3- In Gym i do exercises in 3 sets of 12-15 reps in general. Should i decrease reps and increase weight to reach faster the six pack (i need to loose layer of fat AND to have more adds i suppose)
4- Fruits: almost not in your document (eg not in shopping list). Is it same as the carbs above? none during 4 weeks and stimes after?
THANKS
Antoine, a new fan!

Hi Matt
Made a start this week and first few days have gone really well, I started at 14st 5lbs and I`m already at 14st. I`d like to get just below 13st as I`m really Into cycling and I know It will really help with climbing hills. Its the first time I`ve been on the bike today since starting the plan and I just went for a short ride of about 45mins and felt fine, I`m just a little bit concerned that I might “bonk” when I go out on saturday for a 2-3hr ride. Should I leave the longer ride until after the initial 2 weeks or Is there anything I can have whilst riding that wont affect the plan ? I`ve had a problem in the past following a high protein diet and come over extremely shaky, light headed and sweaty after training, whereby a really sugary bowl of weetabix brought me round, I dont really fancy going through that again, although I`m not sure I had any form of carbs whatsoever,will the fibrous carbs be sufficient? thanks Simon

Hi Louise,

i’m sure you would benefit from the programme, you can tailor the exercise to your needs.

Gavin’s mum did really well walking – and lost a couple of stone.

Good luck and let me know if you have any other questions.

Matt

Hi Matt,

Ive lost about a stone and a half over the past 12 weeks.

I want to loose the last few inches of stomach fat and chest fat and feel that maybe a supplement is neccessary.

Do you have any recomendation or advice on any supplements which will help me loose this fat?

Also with my last few inches of stomach fat will doing ab exercises make my stomach appear bigger or am i best to wait until the fat is burnt?

Thanks Very Much
Tom

Hi Matt

Do you recommend to cycle the use of creatine, or is it ok to use continuously?

Thanks
Simon

Hi Ollie,

Glad to hear the programme is going well mate.

Overall I would use starchy and higher GI carbs after hard training sessions in a dose dependant manner, we’ve just posted a match day guide which explains this – it should be in the site by tomorrow.

I would always choose fruit before grains, and root veg before grains, that’s because these foods have less allergenic potential and more phytonutrients generally.

Best carbs immediately after are refined sugars – but i’d only really use these in lean people or if you’ve got another session to do later on in the day.

hope this helps

P.S – on the exercise you abs part of the question, i would train them hard – there’s some evidence that increasing blood flow to the areas you want to spot reduce actually enhances fat loss from the area.

I would always include plenty of varied ab work as part of your training.

Hello Matt,

excellent article, the question I have is about carbohydrates, I am a bodybuilder but your recipes contain almost no carbohydrates, what do you recommend to eat if building muscle while avoiding fat gains? I currently weigh about 200 lb with bodyfat of 13% I would like to increase my weight but lower my bodyfat to under 10%.

regards

David

Hi there,
i’m interested in a copy of your book, however would like to see an extract of what it is that i’m buying. Would you be able to send me some extracts of the book? I’m sure you appreciate buying a book over the internet isn’t the same as buying one from a shop in person where you can peruse the content & decide on whether to buy or not.

Regards

Dave McRoberts
SW London

Hi,

i think the answer will not be in the shake,but what you do with the rest of your day’s diet – I would purchase the 4 week fat loss system, the average fat lost in this time is 6kg.

It’s only £29.97 and includes 6 weeks membership to the site.

Matt

Hey Dave,

You dont need carbs to build muscle! you need protein and fat, carbs provide the energy for the muscle and assist post workout with insulin, which is highly anabolic.

the trick is to eat no carbs, unless you’ve trained – you can use them directly before and after with aminos and protein.

We have an anabolic guide coming out very soon – it’ll be perfect for body builders, power and strength altheltes, and anyone who want’s to get buff before christmas.

We’ll email the list once it’s ready.

Matt

Hello Matt,

excellent article, the question I have is about carbohydrates, I am a bodybuilder but your recipes contain almost no carbohydrates, what do you recommend to eat if building muscle while avoiding fat gains? I currently weigh about 200 lb with bodyfat of 13% I would like to increase my weight but lower my bodyfat to under 10%.

regards

David

Hello, I have a protein shake with banana and rolled oats in the morning for breakfast, should I be cutting out the rolled oats or are they ok to eat? Is it ok to eat brown rice and spaghetti as these release energy slower than white rice and pasta? I’m not looking to lose weight just to lose body fat around my waist.

Thanks

There’s a whole lot of things wrong with calorie counting.

I always start with a protein base – we’ll be launching an article in the next 2 weeks on ‘flexing’ meaning altering macro nutrient ratios to alter body composition.

You do need excess calories to gain weight, but if you want muscle weight you’ll need excess protein, good fat and some additional carbohydrate calories –

You can actually gain muscle weight on a negative caloire diet – i’ve seen it happen, you just need to keep your protein intake high enough.

also when you take you calories in over a 24 period will dictate alot of what happens to your body composition.

Keep ready for the ‘flex’ article coming soon to members……

Hi Matt,

I’m a model, but I’m only 5’3 in height, and as I am so petite the small amount of fat that I have makes me look bigger than it would on say someone who is 5’7 or more. I have been on a body sculpting plan for the past 3 months and I have seen some great changes, I am much more toned and sculpted than before I started. My problem is that there are areas on my body where there is fat that just won’t let go! I was wondering if you could give me any advice on effective ways to get rid of this? It’s mainly around the tops of my thighs, butt, hips, and lower abs. I am not looking to be skinny, as I am very petite naturally, I just want to be lean and sculpted .

As part of my body sculpting plan I have been carb cycling, but this hasn’t really done anything. Would it work better to just cut out carbs altogether (bar vegetables and a little fruit)?

Thanks,

Nikki

Thanks for this Matt.

How do I work out my natural hormone balance through foods?

Thanks again,

Nikki

Hi matt, how much starchy CHO would you reccomend in the maintence phase, im training full time, i try and avoid it totally but would a certain amount not make any difference and aid recovery.

also whats the best way you find for cooking your jumbo porridge oats?
also is there a members question and answer forum where i can post questions or is here ok for you?

thanks Ollie

cool i will look out for that, my current weight varies between 92-94 kg, my skinfold varies around 57ml-67ml ( which i like to be more consistent) my goals are to get my weight to a comfortable 90-92kg and get leaner. I’m training 2-3 times daily, 5-6 days a week with a game also. how much CHO would you reccomend from these stats matt?

cheers

Ollie

Hi there Matt

I started phase 2 on Monday (now Thursday). It is great to feel in control of food at last but I am feeling extremely tired. Is this my body just getting used to not having easy energy with the carbs and sweet food that I used to eat? Is there anything else you would recommend?

Thank you.

Geraldine

Hi there Matt

Thanks for you support. Will get on and order some now.

Geraldine

Hi John,

Good work – yes you can follow phase 2 for longer than 2 weeks.

However i would do the following. Each 4 days eat additional carbohydrates for 2-3 hours following a hard training session. Have 1 day per week off training. Do weights at least half the time for your exercise rather than HIIT or aerobic intervals.

Matt

Hi Denise,

I would only use vitargo on a maintenance plan, once you’ve dropped all the fat you want to lose.

It works well with protein for recovery following intensive exercise.

Good luck with the plan, start today!

Matt

Hi Matt
about to begin phase to tomorrow – think i’m prepared. I will be running first thing and doing weights at least 4 times a week in the evening. Is it OK to down the regular protein shake after the evening session and should it be whey or slower release?

cheers

Simon

hi mate,

I would only use this post workout – and then stick to the principles in 4WFL for the rest of the diet.

I reckon you’d be shredded in 4 weeks if you follow the plan closely and train hard.

Hey matt, i swim competitively and train 3-5 times a week. i would like to lose weight to help me improve my performance both in and out of the pool. any suggestions about what my diet should and should not contain.
Thanks

Hey Jess,

If you want to lose fat you can either read ‘fat loss made easy’ you’ll probably find it if you google it, or you can do the 4 week fat loss system.

The key is if you are competing you may need to wait for the off season to make any proper changes – but you could chip away a bit now.

Depends on how quickly you need to drop the weight.

Kind regards

Matt

Hi matt quick question how much unsaturated fats do you think is a good amount daily, in terms of things like nuts and avocado.

thanks

Ollie

Hi Matt, no doubt you have covered this a million times. I love my breakfast and eat muesli with full fat milk, orange juice, yogurt and a probiotic drink every day. When i start the fwfl, what will this change to? Also, I need to lose 3 stone, I am sure that the fwfl will work for me but is there a time period you would recommend to do this over. I am a rugby referee, train twice per week, TJ once and Ref once per week.
Regards, James

Hello Matt,

I’m really interested in your info pages of four week fat loss I want to drop about a stone as I have started running at the start of the year and joined a club and have taken part in various runs the longest up to yet being half marathon, which was great, however I think the weight is slowing me down and I would like to run faster without the extra strain on my body that the excess stone must be to me, however I’m lacto vegetarian and on your info leaflet I noted your salad lunch box was quite loaded with chicken for protein would quorn products be able to beused in place of the chicken and tofu without breaking your plan?

Hi Matt
Have come to the end of phase 2 and have dropped around 5-6lb. Am a little concerned about having only dropped 1% body fat from 27 to 26. Have run every other day for about half an hour but usually late afternoon. Have stuck to the diet pretty rigidly though. Any thoughts?
cheers

Simon

Guys and Simon,

Phase 2 consists of, am training, 4 meals, pm training before bed. You’ve done 1 run every other day and droppeed a % – and 6lb – that’s good considering how little training you’ve done i.e. 1/4 of what you are supposed to!

have 2 days off – with sensible food and a bit of training. then do the phase 2 properly and report back. that’ll be 30 minutes run am and pm for 14 days with the diet as described, you can also use other exercise – bike, swim, row. do high intensity when possible, e.g. fast then medium.

Have come to the end of phase 2 and have dropped around 5-6lb. Am a little concerned about having only dropped 1% body fat from 27 to 26. Have run every other day for about half an hour but usually late afternoon. Have stuck to the diet pretty rigidly though. Any thoughts?

Hi Matt,

I travel a lot for work and as such find the only times I have to work out are early on a saturday and sunday morning, and 1 evening (after in the week.

I have managed to loss about 1.5 – 2 stone in fat which is great but I have a long standing knee injury which is now starting to cause problems again. I was told that getting into shape is 90% about the diet. Is that correct? if so it would be great in my situation to know that not being able to work as hard at the gym doesn’t mean i’ve done all this hard work for nothing.

Thanks

Tim

Hi Matt,

I bought your Four Week Fat Loss programme and subscribed for a while and I am delighted with all the info etc. Now though, I am being ‘challenged’, in a quite healthy way, by colleagues and friends. Common advice from GPs is that 40-60% intake should come from starchy carbs, which I know is rubbish unless you’re James Cracknell and are rowing The Channel etc, but they are putting me on the spot and asking me to justify the 15-20% approach to starchy carbs.

They’re all banging on about calories in vs calories out etc and not understanding the distinction between the different types and that all calories are not equal.

Please can you point me to some research papers or data it’s based on so I can read more around this particular subject.

thanks very much

Reba

Syndrome X – the symptoms can be controlled by following the advice in the articles – you may need to see a nutritionist to help you.

Think little and often, never hungry never full…….

It’s too complex a question to deal with in a short answer.

126.Comment by Nick — October 28, 2009 @ 11:20 am |Edit This

Hi Matt, got sent your articles via the my protein web page which i have found very interesting- my main question was your comment re Syndrome X. Having read the symptoms i would say i have this – what do i do to counter this and resolve the issues. Nick

hi James,

thanks for joining – i’m sure you’ll get the results you need.

here’s the explaination;

1. do 1 wek prep
2. do 2 weeks intensive
3. take 3 days off
4. do 5/6 days – intensive, 1 day ‘off’ per week
5. off days mean eat what you like – eat more starchy carbs

Intensive phase is phase 2.

Carbo load means eating more carbs from any source for 12 hours – you can still be healthy, but add in the things you miss most. IF oyu miss nothing then just add in some extra root veggies, a nice dessert – etc.

Let me know if you have any further questions and good luck with the programme.

hi,
how do i lose fat around my tummy without getting too thin.I have a lean body, my problem is the fat around the tummy area.please help

Hi Matt, I joined a couple of weeks ago but haven’t started phase 2 yet as I had a running race yesterday and wanted to get that over with first, also being lacto-vegetarian I haven’t found planning my diet very easy, as Gavin’s plan is a meat eating plan…I have noted that the basics of the diet seem to be limiting carbs and so have purchased a book called the vegetarian low carb diet by Rose elliot, my main concern being how to fit vegetarian protein into each meal and what to use, she suggests some meals with low carb vegetarian sausages but I don’t really know if this will fit in with your plan…I feel a bit lost really other than tofu stir fries and omlettes I wonder if you could suggest some meal plans that would be in keeping with your plan but don’t include meat or fish please?

Neil – i'm afraid with your case I can't give you advice on your treatment remotely.

If you wish to book a consultation go to http://sportsnutritionvlog.com/nutritional-consultations/

Sorry about that.

Matt

Hi Steve,

You are doing really well and you’ve adapted the formula to suit your personal needs – and you’ll lose a lot of fat doing it this way.

Regarding the intensive exercise I would see how you go for the 14 day intensive and expect a little drop off in energy but stick to the low starch options.

That way you’ll lose more fat. Then afterwards keep to everything as you have done before BUT add carbs back in pre training and also a couple of drinks to assist with energy.

I would use citramax by Maximuscle and also Max Exceed by myprotein – along with 5g grams of tyrosine.

Matt

Japanese food is healthy – but like any food in the world there wil be healthy and unhealthy choices and choices better suited to fat burning.

you now know the food groups you need to choose to lose fat, protein, fibrous veg, and good fats.

simply apply these to the new cuisine.

I would take 1-3 teaspoons 3 times a day of glutamine, with shakes after training or with meals.

I would use fish oils with breakfast and again at dinner.

Use 1 dessert spoon am and pm.

I would not bother with a 3, 6 and 9 – we over eat 6, we get 9 from olive oil, olives – so it’s waste of money paying for it in a supplement.

it’s very difficult ot say why you didnt lose weight / fat -you may have hormonal problems, digestive issues, you may have been eating too much, not really training hard enough -what some people say is hardcore really isnt at all.

the 4 week fat loss is adjusted to desired body weight so if you stick to it i’d say it was impossible not to lose fat – unless you have something hormonally or other wise blocking you.

M

make sure you take a whey protein shake and follow the craving protocol on the site (glutamine, inositol)

Hi mate,

hope you are good too.

for torching the belly fay you need to follow 4WFL closely and cycle the programme – with brief rest – do 14 days solid, 2 days off then 5 days ‘on’ 1 off and one normal.

dont eat 3 square meals a day it’s probably what got you into trouble in the first place…..

eating regularly even of not hungry sustains metabolic processes and prevents cravings in the next meal – the critical time is the mid afternoon snack preventing evening over eating…..

Hi matt I was in atendance at Lymm high school, last year I lost six stone
but am struggling to shift the last bit on my lower abs I’ve tried lots of ab workouts any suggestions?

Hi Matt,
have decided to give vigin coconut oil a go in replacement of my other oils. It was simple when in the liquid form and just measured thumbs, but this is in solid state – so how do I measure it?
The label shows no nutritional values, so I have no idea on calories/fats etc per serving.

I’d appreciate it if you could give me some advice on a serving size. i.e. I need a 25g serving per meal on the regenerate program.

Cheers

Bully

Hi mate,
all is well, just coming to the end of the season so time to recover and re-group over the summer. I’ll be back on the 4wfl in a few weeks and then have another crack at Regenerate.
I lost my way a bit on the training prog and deep fascia stuff last time, so going to have another go at it before I go out to Afghan again later in the year. I’ve just bought some GH from you, along with some of your coconoil just to make sure I’m using the right stuff.
Hope all is well your end.

Bully

I’ve got some TRX system straps for when I go away, can get a decent bodyweight session almost anywhere that I can attach the straps to.

I’ve got some kettle bells at home so can utilise them, but how would I incorporate them them into the deep fascia stuff when I also need to contract and stretch – see I’m getting all tangled up again!

My body fat wasn’t good, it was one of the reasons – I came off it, I must have been doing something wrong. I was getting good, consistent results on the 4WFL and although I trained hard on the Reg prog, I could only do one session a day. So hopefully I’ll get the 2 sessions in this time and get the progress I want.

I’ll have a look out for the book

Hi Donna

Gavin here Matt’s partner.

Rye bread is definatley better than wheat based breads.

However if you are actively trying to lose weight then we suggest that you avoid all breads.

Yes as we age our bodies do change but that doesn’t mean that you shouldn’t be able to lose weight.

My mum aged 61 is now exactly the same weight that she was before she had me and my brother over 40 years ago, she had been 20-30 lbs overweight over all those years, until she decided to be a tester for Four Week Fat Loss

You say you have been exercising?

Have you tried exercising with weights and done any high intensity interval training as this really boosts your metabolism. If that doesn’t help shift the weight combined with some dietary changes then we would then look at other potential causes.

best regards

Gavin Allinson

Hi Donna

2 days till you start are you ready?

Let us know how you get on

Gavin Allinson

Hi Lynda

Yes if you go low carb your energy levels will flag towards the end of a high intensity class like Combat. Don’t worry about that too much because you will be burning fat in these sessions.

It’s not like you are in a competition when your performance really matters it’s just a comabt class, you can drop your intensity a bit if you need to.

You can have a whey protein drink after your training sessions and you may want to have some other amino acids before you train. Yes we do explain all this in 4WFL

I want to but the book etc and happy to pay the £37.00 but whats the £4.70 a month for? is that a requirement?

you will really need a lot of protein foods if you like to build some huge muscles.;:*

Garry – for you you need one on one coaching to adopt this style of eating and work in conjuction with your specialist.

the short answer is – on a lower carb intake you’ll need less insulin – but you need to be VERY careful when making changes in your situation so i’d only be happy if you did this with proper medical supervision.

Author: GARRY HAYNES
Comment:
I am a type 1 diabetic who works day and night 12 hour shifts.Can the program be adapted to suit myself.I have signed up as a member but i am a little concerned about the lack of carbs being a diabetic on an insulin pum?

Matt,
I’m following one of your 4 week programmes that was recently published in Mens Health magazine. One of the options for breakfast is Optoporridge, what is this? Also I am currently eating rye bread with either eggs or beans for breakfast but it isn’t the best tasting bread in the world, is there any other alternatives I could use?

Thanks

Michael

I’m a blogger average joe and I observed your article being extremely fascinating and eye-catching. Great job for this great article, and I’ve just became subscribed in a blog. Hope you do the same for me.

I have to cook for my partner as well as myself. I find it easy to stick to high protein salads etc at lunchtim but my partner is a veggie addicted to cheese and potatoes/bread/pasta. Any ideas about how I could make you plan work for us in the evenings?

Hi Lianne

You can still let your partner have potatoes and pasta.

Just switch the carbs that he is having for broccoli, cabbage and cauliflower.

What type of foods is he eating what is a typical evening meal? I take it he does not need to lose any weight?

Gavin

Hi Matt

You sent me a email on foods to avoid on FWFL this morning, i have just completed my program on sunday.
I have purchased the regenerate program and wanting to get going iv looked at the supplements and im i right in thinking first 2 weeks i need vitargo,digest max ,leucine and whey protein

Also are they self explanatory on when to take them ?

looking at the exercise program im i right in saying day 1 exercise are to do the following

DB BENCH PRESS
INCLINE BB PRESS
PULLOVER
CHINS
LAT PULLDOWN
SEATED CABLE ROW

And then where it says NOTES underneath that is a list of similar exercise is that for week 2?

As i started it yesterday 28/03/2011 that was what exercise i carried out!

also do i carry on with morning cardio?

look forward to hearing from you

Regards Carl

Hi Matt,
I’m about to start a 4week phase again to get an early start on summer and to be honest my schedule has had me slacking since Jan! lol

I had a few questions I wanted to run by you?

- Not that I’m complaining (because I love it) but, is there a specific reason why we use blue cheese in the intense phase (eg Roquefort and Cauliflower mash…which is awesome by the way!) or can we use mozzarella for example?

- Though they are a handy protein source, being higher in saturated fat (sorry if this is wrong), when using cheeses (hard, cream etc…) what is the portion controls for these?…Palms or thumbs for example?

- Finally, in the past I used “SuperVeg” and “Apple Fibre” from MyProtein.com as a veg/fibre supplement for my protein shake meals but stopped as one of or both of them taste terrible! Do you have any green food supplements you recommend as I popped to my local Holland and Barrett today and they said they did not stock any at the moment and with work, having a shake would be very helpful.

Thanks Matt, as always look forward to your response.

Luke.

luke – sorry for the delayed reply mate – we’re doign a day’s seminar on the 7th of may near or in oxford – place tbc this week. see below for answers

Not that I’m complaining (because I love it) but, is there a specific reason why we use blue cheese in the intense phase (eg Roquefort and Cauliflower mash…which is awesome by the way!) or can we use mozzarella for example? you can use any cheese – blue cheeses are higher in B12 – and it’s also because it tastes great!

- Though they are a handy protein source, being higher in saturated fat (sorry if this is wrong), when using cheeses (hard, cream etc…) what is the portion controls for these?…Palms or thumbs for example?

thumbs mate, 2 thumbs per meal if only source of fat, or 1 thumb for liquid fats (around 15-20g per meal)

- Finally, in the past I used “SuperVeg” and “Apple Fibre” from MyProtein.com as a veg/fibre supplement for my protein shake meals but stopped as one of or both of them taste terrible! Do you have any green food supplements you recommend as I popped to my local Holland and Barrett today and they said they did not stock any at the moment and with work, having a shake would be very helpful.

we do a great one but i’m not gonna say it the best tasting one – it’s called garden of life – tastes good with a whey shake – not as good on it’s own.

Hello Matt,

sorry, I posted this above in the facebook bit, so put it here again.

The methods you describe are very much in line with what I advise my clients and others to follow, but I do have a question about your recommendation about fruit, specifically regarding fructose.

As you say, when aiming to lose fat or control fat loss, controlling insulin is key, and a big part is insulin de-sensitivity. However, fructose does not have the same effect as glucose and other sugars on blood glucose levels as it is not absorbed in the same way, and therefore does not increase insulin levels in the same way either (as I understand it from the Glycemic Index people in Australia). Is your advice therefore more geared to avoiding fruits that have higher levels of glucose rather than ones that contain more fructose (as most fruits contain both in different amounts)?

If you are specifically concerned about fructose intake, could you give a bit more info on this, or direct me to some research as I have yet to find samples of negative effects of fructose on weight control (fructose intolerance conditions apart).

On a separate note, I was wondering what your thoughts are on the effects of regular exercise on insulin sensitivity. My sport is rugby, and it is difficult to put my players through a de-sensitising program during the season as they require more carbohydrates of high GI during recovery etc. Theoretically, exercise should reduce insulin sensitivity. In your experience, do athletes and those that exercise regularly (3 times a week +) have less of a problem with insulin sensitivity when you come to address their diet?

I shall be purchasing your four week book shortly to compare it to the advise I give out (it seems mostly compatible so far, which is good) so perhaps these issues are addressed in the member’s area?

Many thanks for your help.

Richard

Hello Matt

Thank you for your reply, it was very useful, although wiki does need to be taken with a pinch of salt..

The main issue I have is the bit about furctose increasing blood sugar almost as much as glucose. Fructose has been tested significantly by the university of Sydney that run the GI database website and report a very low GI rating for fructose. This makes sense scientifically by the different mechanism by which fructose is absorbed in the small intestine. The time between ingestion of fructose in food and absorption is longer than that of glucose, therefore reducing effects on blood glucose from the point of ingestion. Also, the structure of the fruit is important in this process and effects on blood glucose, which is not accounted for when testing pure fructose in many of these studies.

I think the key point regarding fructose is the point you mention about triglycerides. It does seem that fructose has a higher conversion rate to triglycerides than glucose. I suspect this is largely because the conversion of fructose to glucose not an efficient one and it is easier to convert fructose to trigycerides. If the body is in what i refer to as a ‘high energy state’, fructose is then not needed for energy purposes once it is absorbed, and therefore like excess calories in most cases is converted to fat stores. Your advice about avoiding fruit with or after meals therefore makes sense. The only point i would make on that is that many people want something sweet after their meal, and is it better they reach for an orange or mango or go for the chocolate pudding?

Your advice about not eating fruit in the first 2 weeks is interesting and potentially sensible for weight loss, but I find that with most clients and others their main need is to eat more healthily. Starting off saying to not eat any fruit will often produce mixed messages and many will not understand the science behind why there is a difference.

It seems overall for fructose consumption is to cut out the corn syrup of course, and perhaps not eat with meals that have other significant carbohydrate sources. Instead, have fruit as snacks on their own during the day or your other tips above. Your advice about having more veg, with 6 portions and 3 fruit a day, making 8-9 portions instead of the 5 recommended is something I have been pushing also a while now, so is good to know you are on the same thoughts.

The point about fructose an liver glycogen replenishment is also an important one to include I think from an athlete’s point of view. It is quite commonly used now but the science is often not understood.

The big grey area for me is the effect of fructose on insulin sensitivity. The research in humans so far is limited and inconclusive what I can see and is the conclusion of most reviews. Do you know of any recent studies on this area, and also what levels of fructose intake have been shown to affect insulin resistance, if it is known?

Still on insulin resistance, what are your thoughts on the bit in my last post about the effects of regular exercise on combating/reducing poor insulin resistance? Do you know if any studies have been done in this area, and do you experience better insulin resistance with those you work with who exercise regularly. Finally, what is the time period generally to restore more normal insulin resistance.

Thank you for your insights, I know I have many questions and points. I hope it is useful for you also.

Many thanks

Richard

agreed on wiki mate – the forbidden fruit is in there as a point of difference to give a balanced view but I agree he’s clearly batty about fruit!

have a look at this http://www.nutritionandmetabolism.com/content/2/1/5

that’s where I first saw the link almost 10 years ago now.

debate is good buddy – alway the way to improve knowledge – I reckon my stance lies in a 75% veg 25% fruit ratio – with fruit removed for fast fat loss other than blueberries.

keep in touch.

m

Richard I think you are right – it would be great to look at your thoughts.

dose dependent is key and fruit juices deliver a big dose, other carbs present in the meal also would influence so fruit salad after pasta meal – maybe not so good unless on big recovery from exercise.

Fruit combined with a protein meal – probably a good idea.

some folk seem also to be more carb tolerant than others – all I can share is minus the fruit people seem to drop fat faster –

cheers for now.

Hi Matt, Great site little concerned about the dates of the last videos/posts etc but time will tell if it lives upto my expectations.

My questions is about the meal timings. I can easily stick to 3/4 of the meal plans. Exercising before 9am to then eat breakfast. Eating at 12 then 3 is no problem.
My concern is straight from work I have classes that I love, RPM(Bit like spin) or Circuits, I also go for a swim after taking me up to about 8 O’clock
Usually followed by a protein shake. The classes are pretty intense, mainly interval based.
Big question is when I should have my last meal.

If I eat at 6 it will be just before exercise, and I know I will feel hungry before bed.
If I eat after exercise, then how much of an impact will this have on my sleep/what I am trying to achieve.

Hi Paula

Matt’s having a bit of a break this week.

Great that you love those classes they are good fat burners.
One of the main strengths of the FWFL system is that the best time to train is in the morning when you have depleted your carbohydrate glycogen stores.

So if you have a ‘full’ meal after your exercise at 9Pm you will be negating that effect somewhat.

If you eat slightly more during the day before your evening training and then have your whey shake after exercise ( make sure it is a low carb whey some have a lot of carbs in them) then you may not feel so hungry if you are, try some cottage cheese and or a smallish piece of protein chicken or fish.

Having said that we are talking about optimising your fat loss, you will still lose weight folowing the FWFL plan if you do no exercise at all and stick to the dietry principles that are outlined.

Obviously you will get quicker results if you add in the exercise.
Hope this helps

Gavin.

Yes sorry Paul for getting your name wrong.

it was a real eye opener for me when the penny dropped that it was all the bread and pasta that I was eating that was keeeping me fat.

Keep asking questions as it helps us and others to make the system more efficient and understandable.

Gavin

Really inspired by your 4 week fat loss programme – so much detailed info. Thank you!

Just wanted to check that my template plan was okay (see below). I am a 36 yr old male, 6′ 2″, 90kg, 22% BF, raised LDL and HDL cholesterol (doctor says okay), Father had Type 2 diabetes but I am checked regularly and all ok. After weight workouts shd I also have a protein shake (I used to use Lucozade Pro Muscle) – but seems very high in carbs. After the 4 weeks should I reintroduce carbs with lots of protein and switch to lean muscle building plan. Many thanks Greg

7.30am Yoghurt and fresh fruit OR Lean bacon/Scrambled Eggs

10.30am Banana or Nuts

11.30am workout – cardio daily and weights every 2 days (schedule doesn’t allow earlier in day)

1pm Meat based soup then Salad – Chicken or Tuna, Cos Lettuce, Broccoli, Sweetcorn, Pumpkin seeds, Peppers, Mushrooms, Cheddar cheese, Low fat Caesar dressing

4pm Fruit or Nuts

8pm Steak, Lamb, Chicken or Tuna with selection of veg eg Broccoli, Cauliflower, Mushrooms, Peppers

Hi Greg

Your plan is a bit off beam for fat loss as regards our four week fat loss system.

You’ve got some elements on place what you have is just about right for maintenance.

Are you sure you are 22%BF I am same height 95kg and 9% BF. You sound a bit high, is that figure from your scales? If so your true BF is likely to be 5-7% lower.

Have a look at the review we did for Graeme.

http://www.fourweekfatloss.com/membersarea/2011/04/what-is-the-right-food-for-fat-loss/

Best regards

hi mate, you can eat bananas but they will count towards your daily carb grams so 1 banana = 25g of carbs, so no more carb at all for that meal.

and maximum 3 bananas per day.

eat dark chocolate not milk – and keep to the thumbs for portions (2 thumbs per meal for hard fats like chocolate).

Hi Matt,

I wonder if you can help me in more depth

I am 25 years of age and I suffer from cystic fibrosis and CFRD (cystic fibrosis related diabetes)

I have been reading through your 4 week program and im interested to work on it.

Obviously with Cf its important to keep weight on but what I want to do it lose the bad weight and gain good health weight i.e better body fats and leaner body.

The reason im contacting is because if I can improve to a healthier weight and improve my fitness it gives me a better chance in improving my health and to fight against cystic fibrosis and improve my diabetes levels.

Would you be interested in helping me?

I noticed that you incourage the use of fish oil in a diet. Well I have read numerous studies that help cystic fibrosis sufferers and im really keen to test the theories for myself.

I hope to hear back from you.

I have been reading Ben Dirs Blogs and its inspired me to work towards an improved body which in turn i hope will help me with the management of cf and my diabetes.

Many Thanks

Jamie Fox

Hi Joe

Yes it will definately work for you. I’ve been up as high as 18st in the past but have kept my weight consistantly around 15st(10-12% Body Fat) now for the past 3 years. I’m 42 and am in the best shape of my life.

Gavin

Hi Matt,

I’ve started out by trying to eliminate all carbs but, given that I exercise around 30 mins every day, would it be sensible to reintroduce some? If so, which is the best meal of the day to have them (I usually go to the gym/swim just before lunch)?

Hi Matt,

When completing the Four Week Fat Loss is it Ok to drink Beet-it juice before the first am workout or at any other time of the day?

Hi Carys

Sorry that we have missed any of your questions. If you are on a srict fat loss phase don’t drink Beet It. It is high in carbs which we restrict during the fat loss phase.

For sports performance at other times we do recommend it.
Also carrots like beetroot are higher in carbs

Gavin

Thanks very much for getting back to me Gavin & Matt much appriciated. The other message was just to say it was nice to meet you both at the BodyPower Expo the other day I’m going to attempt to make the ice cream soon as my daughter was a big fan of it. The question I had was regarding the affiliate deal but I don’t have a business PayPal account yet so I’ll have to leave that alone for now.

Regards
Carys

Hi matt,
i am looking to get a six pack and have been trying hard sit up workouts but none seem to be working and not getting rid of fat that ‘covers’ the abs, so how will i be able to reduce this and get ripped fast?

Hi matt I am about to start the 4 week fat loss plan , just a quick question , you know post workout you state double protien shake ? at my weight of 103 kg so protien servings 60g per serving , would you suggest a 120g serving of protien ? sorry if that sounds pretty dumb but wanted to clarify !

Matt

I paid and downloaded 4 week fat loss last year and achieved very good results. Thankyou.

I now find myself needing to go on back on the diet as a busy work life has unfortunately stopped me from eating sensibly and working out as often as I need to.
I have though lost the ebook on my laptop, I think it was deleted when the IT department at my work did some work on it. Can I download it again for free or do I need to buy it again?

Thanks

Paul

Hi, Also wanted to ask if the FWFL Program is suitable and helpful if you have diabetes or high blood pressure (with a weight loss goal)?

Carys

Hi Matt

Thanks for responding so quickly. Would you or Gavin be able to answer the following questions please.

I would like to know if the FWFL program is completly unstuitable to non meat eating vegetarians?

Is there a limit on how many protien shakes (mixed with the greens and apple fibre) one can take if using it to replace a meal if there isn’t any time to cook or the daily routine has gone a bit wrong?

When doing the load days is fruit defintaly ok to be includedn or is it best to stick to veg?

Is there anything wrong with adding a squeeze of lemon to water on the regular days following the plan, when not including fruit?

I read in one of your replies that there was anther green food powder that tasted better but I can’t find it this morning, please can you tell me the name of the best tasting one to use.

I look forward to your replies.

Carys

Thanks for your response Matt.

we’ve alwasy maintained this is a fat loss system not a performance based system.

however we have had dramatically effective results for endurance athletes you just have to make these changes;

1. take BCAAs and tyrosine to fuel low carb training
2. take 2 weeks off performance based training during the intensive phase
3. when you switch back to carb fuelled session you’ll be fitter from your depleted state training, and lighter and leaner from training in negative energy balance.

we will help you tweak your programme as well if you sign up.

matt

Hi Matt,

I play rugby and have been told the reason for me feeling lethargic and sluggish most of the time is because I have been keeping my Carb levels to low whilst consuming still consuming 1.5 to 2 grams of protein per pound of bodyweight. Could this be true?

I am now coming up to the season and am still trying to shift some of the small amount of excess fat I have and wondered what the best ratio of protein, carbs and fats would be to have each day so as to help lose the excess fat whilst also being properly fuelled for game time on Saturday. Obviously I understand to try and avoid as many grains as possible. Also would your four week fat loss programme be suitable for a rugby player during the season who is trying to lose a some fat.

Thanks

Matt

yeah i’d agree with that totally – 4WFL is not for maximum performance – especially in season, you can do it 3-4 days per week as long as you use carbs post workout on top of your meal allowanaces and use aminos pre workout to protect muscle mass.

the fatter you are the easier you’ll do on lower carbs in the initial stages (you’ve got more surplus to burn) as you lean up you need more carbs to fuel the fat burning – and as with everything cycling lower and higher carbs is common sense to get you lean and keep performances at high intensity.

finally the intensive phase of 4WFL only lasts 2 weeks, after this you use carbs post traning and at breakfast as well as pre and post training nutrition.

Hi Matt,

I’ve recently subscribed and in preparation phase. I’m 183 cm and 110kg I’m looking to get to 95kg so a fair way to go.

I had a couple of questions

1. What portions should I be working with in my 2 weeks. I think I should be using 2 palms of protein, 4 of fibrous veg and 1 thumb of liquid fat 2 of hard fat. Is that right?

2. I like a glass of squash or a diet coke now and again. Are these completely off the menu? I’ve heard that regardless of diet or not the body still turns them into sugar/fat.

Sorry for such a basic question but I want to get started on the right foot.

Thanks
Kevin

couple of questions here – porridge oat do count as cereal but ONLY need to be excluded during the intensive phase they are part of a healthy way to maintain and drop body fat more gradually afterwards.

diet soda can be taken on plan but it’s not recommended – as it’s not ideal BUT it is better than squash for our purposes which is to keep the glucose drive low.

so a can of diet coke once in a while fine – but if you are drinking loads of it it’ll knock off insulin and sugar cravings.

sorry Matt one more thing, in the Fat Loss Chef book it speaks of all of Gavin recipes however no details of how to make them i have searched the site are they here somewhere i can’t find?

With the carbs it is the total macronutrient level not the actual weight of the veg.

Gav

Hiya, You might have performed an impressive position. I will certainly google the application in addition to alone encourage to help this close friends. More than likely they shall be benefited because of this website.

Hi Nick

In four week fat loss we have a section for sports people in your situation. During the season when you have weekly games you need to restrict your carbohydrate content earlier in the week, performance may suffwer a tiny bit in training and then start eating carbs on Thursday so your muscle are fully loaded with glycogen.

for losing weight bread, oats and rye bread should be avoided for the early part of the week if you are followig the carb cycclig protocol

It’s unlikely that you will be playing this weekend because of the frozen grounds so you could take advantgae of that and get a head start for next week.

for losing fat

hope this helps

Gavin

yes mate – you can use pretty much any (healthy) fat – but you dont have to add any cheese if you dont want to!

Hello Matt

I was used to play volleyball for my town, I was crazy about that so I had 5-6 trainings per week. But then I had injury, my ligaments in knee were teared. From that time I didn´t do sports often, because pain was coming back and then I was preparing for my final school exam and after my exam I came in UK.
Before 1,5 month finally I started to work out in gym very hard. I would like to lose only 4 kilos but especially bod-built is the most important thing for me. I really like it, because I feel that my muscle are growing, but on the other hand I dind´t loose any weight even if I work out in the gym 4-5 per week.
So I think that problem is what I eat. I wanted to go on your lesson on Sunday (15/04/ in Oxford on Cowley), but I was in work.
Can you recommend me what I should eat in 1 day?

Thank you so much
Kind Regards
Jane

Hi,

Please could you list the products required to start the 4 week fat loss.

I presume they are :

1. KineticaOmega 3
2.Organic Virgin Coconut Oil
3. Green Tea
4.Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels

Is that correct ?

Many thanks,

Andy

Hi Matt,

Does the weight tracker spreadsheet need a password ? ( I have enabled macros). When I try to adjust target weight data it asks for a password.

Thanks,

Andy