Four Week Fat Loss Members Area

February 10, 2009

Questions about Four Week Fat Loss – Non Members

Category: Non-Members, Q & A – Author: Matt – 2:15 pm

 

 

 

If you’ve got questions about Four Week Fat Loss then please ask them here and I’ll answer them  as soon as possible.

I value your questions and look forward to hearing them and helping assist you in your Fat Loss goals.

Best regards

Matt Lovell

 

 

 

 

 

 

149 Comments »

  1. Pingback by How bread and pasta cause fat gain.. | Four Week Fat Loss Members Area — June 3, 2009 @ 2:58 am

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

  2. Comment by Des JoyceNo Gravatar — June 8, 2009 @ 9:42 am

    Hi Matt,
    My wife has trouble with “saddle bags” in the butt area and cellulite is there anything you would recommend?

    Thanks
    Des

  3. Comment by MattNo Gravatar — June 8, 2009 @ 9:45 am

    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

  4. Comment by Simon ReedNo Gravatar — June 8, 2009 @ 1:49 pm

    Hi Matt

    I may have posted my question in the wrong part of the website before so I am re-posting here if that’s ok.

    For the maintenance phase, you say we can introduce starchy carbs at breakfast and post-workout. Can you give some guidelines as to the amount/grams of carbs one should eat or limit oneself to at each of these meals?

    Many thanks.

    Simon

  5. Comment by MattNo Gravatar — June 8, 2009 @ 1:55 pm

    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

  6. Comment by TReardonNo Gravatar — June 9, 2009 @ 4:29 pm

    Would you be able to tell me what nutritional content I am not getting being newly lactose intolerant. As in what foods or suppliments could potentially replace dairy products for proper nutrition? Is is strickly the Calcium I am losing?

  7. Comment by Julio LamadridNo Gravatar — June 9, 2009 @ 5:22 pm

    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

  8. Comment by stephenNo Gravatar — June 9, 2009 @ 9:33 pm

    Hi Simon
    My partner and myself are curently on a high protein moderate carbohydrates diet training 3 to 4 times a week.
    At present i am supplementing my diet with a whey protein supplement as im pushing weights on 2 of those 4 training occasions to help with my muscle growth and definition.Im not concerned about loosing weight just getting rid of unwanted fat. My partner is more concerned about loosing weight and toning up (Is it ok for her to also use a protein supplement as she is afraid of putting weight on if she also uses it.)Thank you
    Great article on fat loss,really makes for interesting reading.

  9. Comment by MatNo Gravatar — June 10, 2009 @ 7:50 am

    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.

  10. Comment by TReardonNo Gravatar — June 10, 2009 @ 1:09 pm

    I may have worded my question wrong & with that you may have misunderstood what I am asking. I am completely aware of the fact Calcium comes from dairy. My question was, “Is there any other nutritional content that I will need to make up for BESIDES Calcium. Or is the only thing we get out of dairy products Calcium?

  11. Comment by MatNo Gravatar — June 10, 2009 @ 1:16 pm

    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.

  12. Comment by GaryNo Gravatar — June 18, 2009 @ 6:24 pm

    I’ve been following a low carb diet/food plan for alomost a year now and have dropped almost 3 stone in weight. I have recently started wieght training (moderate) as I seem to have plateaued and I can not seen to lose my smaller but stubborn “spare tyre”. I have also bought some York protein powder but I’m concerned about the amount of carbs in milk which I’m suppose to use to mix it with.
    How can your methods help me?

    PS I work 12hour days so have little time for loads of excercise.

    Regards

  13. Comment by MattNo Gravatar — June 19, 2009 @ 7:13 am

    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

  14. Comment by BeckyNo Gravatar — June 20, 2009 @ 12:24 pm

    Hi Matt,

    I’ve paid for the subscription this morning via paypal, and I have not yet received anything from you, I have tried clicking “register” but it says that is for members only. How do I obtain the information I have paid for?

    I also wanted to ask if you knew whether caffine free green tea is obtainable? Or if you know of a good alternative as I avoid caffine.

    Thanks

    Becky

  15. Comment by MattNo Gravatar — June 20, 2009 @ 1:56 pm

    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

  16. Comment by mike brownNo Gravatar — June 22, 2009 @ 8:45 pm

    hi read your article in mens health and combined with what i have already seen on the the net myself and my wife are currently trying a hi protien food plan she nis swimming three times a week about 50,lgths in 50mins i am going to the gym three times a wk but due to our jobs we can only exorcise on an evening i am trying to eat at about 4pm ready to go to gym at about 6.30 but i have found a lack of energy about 40mins into workout heavy weights only small amount of cardio not taking any suplyments my workout used to be 1hr 30mins approx is it the high protein foods or am i missing a supplyment

  17. Comment by Bagicha TiwanaNo Gravatar — June 29, 2009 @ 9:32 am

    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.

  18. Comment by MattNo Gravatar — July 2, 2009 @ 6:53 am

    Well done, that’s a massive drop in fat. I like the big session you do once a week. We used to call this Ben Hur training, basically you’d stick on an epic blcok buster and then jump on your cardio equipment and get going for the duration of the film.

    This is a classic fat burner, your session if more effective as the intensity varies and you’re also doing weights – To fully protect your muscle mass you’d benefit from taking an amino drink after the first 45 mins of training. A BCAA drink, or pre workout drink would work well here. Keep the carbs to a minimum in this drink please.

    The interval sessions in the morning will be very effective as well. I’d recommend you continue with these.

  19. Comment by Adam FornearNo Gravatar — July 2, 2009 @ 8:38 pm

    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!

  20. Comment by MattNo Gravatar — July 3, 2009 @ 6:36 am

    Hi mate,

    programme’s not ready to launch yet – that’s why it’s blank.

    we’ll let you know when it’s ready.

  21. Comment by AdamNo Gravatar — July 3, 2009 @ 6:59 am

    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?.

  22. Comment by MattNo Gravatar — July 3, 2009 @ 11:36 am

    Hi Adam,

    It’s the beta version so whilst there will be a fee, this will cover basic admin and will be around 75% off the cost of the product once it’s launched fully.

    We’re aiming to have the launch ready for next Wednesday.

    The meat and bones will be coming out to you shortly.

    Kind regards

    Matt

  23. Comment by AdamNo Gravatar — July 3, 2009 @ 7:23 pm

    nice one cheers mate!

  24. Comment by Alex HoughNo Gravatar — July 7, 2009 @ 7:12 am

    I drink a lot of tea (half spoonful of sugar). Am I doing any damage in my quest to have a stomach like Ronaldo??

    Alex

  25. Comment by Craig ThomasNo Gravatar — July 10, 2009 @ 6:52 pm

    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?

  26. Comment by MattNo Gravatar — July 11, 2009 @ 7:37 am

    Well done, a mate of mine also lost half a stone just from the advice you get as part of signing up to the 4WFL website! The next stage involves a more detailed plan for him.

    The next stage would be for you to do the intensive phase in the ebook, which is still only £30. We’re putting the price up quite soon!

    You can sign up at http://www.fourweekfatloss.com/order

    Matt

  27. Comment by Ade BamfordNo Gravatar — July 15, 2009 @ 10:14 am

    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

  28. Comment by Luke GreatrexNo Gravatar — July 18, 2009 @ 11:35 am

    Hi Matt,
    I play rugby semi-pro and train and eat well but i am unable to shift the last layer of fat that is around my lower abs. I will start this diet religiously but is there any extra ideas you may have as you know how difficult it is to diet when you are playing rugby 24/7.

  29. Comment by MattNo Gravatar — July 18, 2009 @ 12:56 pm

    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

  30. Comment by Luke GreatrexNo Gravatar — July 19, 2009 @ 10:14 am

    I have broken my leg at preseason but continue to hit the weights/cardio UL. So thought it was perfect time to start the diet as im not doing as much as normal. I am a big fan of the carb cycling and do this in season. It makes me feel very fit 8 times out of 10 for match day.
    I will keep you posted with my progress.

    Cheers

    Luke

    p.s can i eat no added sugar muslie in morning as i cannot eat eggs?

  31. Comment by Luke GreatrexNo Gravatar — July 19, 2009 @ 10:16 am

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

  32. Comment by MattNo Gravatar — July 19, 2009 @ 11:20 am

    It would be better to eat protein and veggies, than cereal.
    Depends how much fat you want to lose.

    You will feel a little low maybe on the intensive phase – due to double cardio / training, but normally poeple report in creased energy.

    Once you’ve switched over from being a sugar burner into more fat burning mode.

  33. Comment by Ollie FrostNo Gravatar — July 20, 2009 @ 2:40 pm

    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

  34. Comment by MattNo Gravatar — July 20, 2009 @ 3:57 pm

    Hi Ollie,

    Yes I believe it’s not got any banned ingredient on the label. Although I have not got a batch test for that particular product.

    The cut off point for carbs is anytime you exercise you can up your carbs. Then lower them after that.

    We’re going to do a mini carb report very soon to clear up some of the misconceptions around carbohydrate consumption.

    Matt

  35. Comment by Ollie FrostNo Gravatar — July 21, 2009 @ 3:21 pm

    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

  36. Comment by TerryNo Gravatar — July 26, 2009 @ 3:37 pm

    Dear Matt,
    how can I shift that last half-inch from my tum? Im 63, 6 feet tall and weigh 85 kg.
    regards
    Terry K

  37. Comment by MattNo Gravatar — July 26, 2009 @ 7:09 pm

    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.

  38. Comment by Steve MyhreNo Gravatar — July 26, 2009 @ 11:15 pm

    Paid for the subscription cant seem to get

  39. Comment by Steve MyhreNo Gravatar — July 26, 2009 @ 11:16 pm

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

  40. Comment by Luke GreatrexNo Gravatar — July 27, 2009 @ 7:37 am

    Hi matt, can you recommend any t boosting products?
    and what are your thoughts on thermobol with this diet?

  41. Comment by mattNo Gravatar — July 27, 2009 @ 10:32 am

    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.

  42. Comment by Luke GreatrexNo Gravatar — July 27, 2009 @ 2:53 pm

    Ok i will try this.
    Matt how can i get hold of Biochem ZMA?
    What are your thought on PhD Methoxy-7-Test 90 Capules for t boosting?

  43. Comment by TerryNo Gravatar — July 29, 2009 @ 7:59 pm

    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.

  44. Comment by TerryNo Gravatar — July 29, 2009 @ 8:07 pm

    When it comes down to it I guess its all about having that will power at start and trying not to lose sight of your goals,if I find myself baulking for an excuse I only have to look at my two border collie dogs and we are out in all weathers….and well dogs have to go out don,t they?…problem sorted!

  45. Comment by MattNo Gravatar — July 30, 2009 @ 12:34 am

    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

  46. Comment by Ollie FrostNo Gravatar — July 30, 2009 @ 1:36 pm

    Hi matt, progress is going well and have lost 10ml of my skinfold now at 56ml in 4 weeks from the start of pre-season. Just some extra tweaks which i would like to clear up. Before a morning spin or row should i train on a completly empty stomach or will anything help like a shake or does this not matter as im worried about burning muscle or is this not true?

    also the 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?

    cheers

    Ollie

  47. Comment by A ANo Gravatar — August 4, 2009 @ 12:04 pm

    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

  48. Comment by Luke GreatrexNo Gravatar — August 5, 2009 @ 8:00 pm

    Hi Matt,
    On my 3rd week now. How does the week sound to you?
    Mon- 8Am 1 hour ul weight session followed by 1 hour ul cv.
    40grams protein and 20 grams carbs shake with bcaa and glut added- for recovery. no food till lunch. 1 chicken breast and mixed salad with nuts 12pm, 3pm whey shake no carbs. with yougut peanuts. 6pm med veg and turkey in olive oil/natural yougut.
    with 3 green teas spread through the day plus 2-3 litres of water. ?

    what are your views on organic museli and alcohol? michelob ultra have a bottle beer with 2 carbs?

    Regards

    Luke

  49. Comment by stefanNo Gravatar — August 6, 2009 @ 9:20 pm

    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

  50. Comment by MattNo Gravatar — August 7, 2009 @ 7:19 am

    HI Stefan,

    If your goal is to lose fat weight then deal with the hunger.

    Otherwise try;

    1. cottage cheese
    2. Protein shake
    3. Craving protocol – see site for more information
    4. Raw nuts 15-20 -almonds or cashews, chew slowly

    M

  51. Comment by Jonathan HotchkissNo Gravatar — August 9, 2009 @ 8:15 pm

    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.

  52. Comment by MattNo Gravatar — August 9, 2009 @ 8:29 pm

    Hi Jonathan,

    The 4WFL – system is not designed so you can perform on it.
    It’s a fat loss programme!

    You can do one of 2 things, lower the intensity and duration of your training for the 2 week intensive. Or alter the food plan.

    You have to assess whether dropping the 3kg of fat during this down training period will fit into your race schedule.

    I’d imagine as long as you have 1 week to increase intensity and then a week to taper that this would put you in good stead for your next event.

    For you I’d use aminos to help you burn more fat whilst you train – you’ll also be able to train harder when you use these.

    I would use a BCAA mix of 20-30g per hour. You could add glutamine and arginine at 10g and 7g each – but arginine tastes bad unless you buy a pre made formula.

    You can convert the aminos to sugar without increasing lactate, the effects are incredible.

    When you are on your bike, you can get nutrition from liquids like this and it’ll add to your performance.

    Finally the syndrome X – can happend even if you are skinny, it’s a metabolic syndrome so even skinny people can have insulin resistant cells.

    I’d imagine though with you it’ll be some other imbalance whcih will need looking at or a change in your food intake.

    Sometimes not eating enough fat slows down fat loss.

    It would be good to see you for a consultation if you feel like you need one.

    Kind regards.

    Matt Lovell

  53. Comment by Jonathan HotchkissNo Gravatar — August 9, 2009 @ 8:48 pm

    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.

  54. Comment by TimNo Gravatar — August 10, 2009 @ 11:19 am

    Hi Matt,

    Have been on a fitness program for 12 weeks now and have lost about 1.5 stone. I have been told by a few people that a supplement called L -Carnitine could really help speed up my weight loss. Can you tell me if this is true and if so how does it work?

  55. Comment by Ollie FrostNo Gravatar — August 10, 2009 @ 5:02 pm

    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

  56. Comment by LEENo Gravatar — August 10, 2009 @ 5:57 pm

    Hi Matt,
    just coming into my second week of 4WFL, and so far all is good, no cravings, no hunger, good training and the weight is slowly moving and I feel tremendously positive.

    I usually trained twice a day before 4WFL, but have altered it slightly to accomodate the AM/PM sessions. I’m looking to get organised for the future and will probably maintain the AM/PM sessions Mon to Fri and have weekends ‘off’.

    My issue is supplements, I want to continue with the fat loss but also build/maintain lean muscle as I’m fairly active. I’m currently using multi vit, 3G EPA/DHA split over am/pm, CLA, Glucosamine & beta alanine.

    I’ve heard you talk about various other supplements like BCAAs, GLA, Tyrosine, Taurine, Glutamine, ZMA etc. Can you tell me what I should be taking daily, when in the day and if split at different times etc. I’ve found a great site that sells Country Life products you also mention; would really appreciate your advice before I end up with a long, long list that will bankrupt me LOL!

    Thanks for your time.

    Lee

  57. Comment by MattNo Gravatar — August 14, 2009 @ 9:56 am

    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

  58. Comment by MattNo Gravatar — August 14, 2009 @ 10:04 am

    Hi Ollie,

    the training you are doing – will hit the various areas, fat burning, fitness or maximum performance depending on the intensity you are using.

    You could have some aminos, like BCAAs, glutamine and arginine pre training – this will give you some energy and help preserve and recover muscle tissue.

    Try to keep the intensity pretty high, like HIIT type stuff.

    but mix it up as well. Alwymn Corgrove has done some excellent work on the hierarchy of exercise for fat loss.

    If you train alot like you do – you need a mixture of HIIT, weights, aerobic intervals and some steady state.

  59. Comment by Luke GreatrexNo Gravatar — August 15, 2009 @ 9:33 am

    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?

  60. Comment by MattNo Gravatar — August 16, 2009 @ 8:41 am

    No it’s not too much.

    I’d drop the HMB – it’s best to use when you are in a detrained state e.g. returning to fitness, coming back after injury or stepping training up suddenly.

    After that’s it’s not supposed to be very beneficial, and it’s expensive. I’d also stop the BCAAs – unless you are taking 20g + it’s not worth the money. You get BCAAs from whey.

    We’ll put some stuff up on the site about which supplements are good for which stages of training.

  61. Comment by tom hooperNo Gravatar — August 19, 2009 @ 1:40 pm

    Hi Matt,

    Which supplement shake is best for burning fat?

    Also how do i overcome a plateau?

    Cheers Tom

  62. Comment by MattNo Gravatar — August 19, 2009 @ 2:34 pm

    You win, how to ask 2 questions which require at least 2 books to answers them Tom! lol

    The answer; depends – on training, what kind of plateau you’ve hit, your goals….

    I would say answer 1; green tea, answer 2, rest

  63. Comment by DustinNo Gravatar — August 23, 2009 @ 7:40 am

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

  64. Trackback by Re viagra cello. — August 23, 2009 @ 8:06 am

    Viagra….

    Women s viagra. Viagra. Free viagra. Best price on viagra. Viagra price. Generic viagra american express. Viagra marketing….

  65. Comment by Antoine DeroideNo Gravatar — August 24, 2009 @ 1:53 pm

    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!

  66. Comment by MattNo Gravatar — August 25, 2009 @ 4:05 pm

    Thanks Antoine,

    you can eat starchy carbs post training after the 4 weeks. think about earning your carbs.

    I’m not sure what hammam is – if it’s ham – then yes you can eat it after exercise.

    the key to gym, is CHANGE the sets, reps and exercises every 2-3 weeks – that way you’ll continue to adapt and keep your six pack.

    Fruit – very healthy – keep to post training or when carb loading –

    when you do your events you’ll need to up your intake of carbs before, during and after the event.

    Please recommend the system to your friends – Gavin and I are spending alot of time building some new products so you’ll get these very soon.

    Matt

  67. Comment by simon greenNo Gravatar — August 27, 2009 @ 9:09 pm

    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

  68. Comment by LouiseNo Gravatar — August 31, 2009 @ 6:17 pm

    Hi Matt, I am a 64 year old woman and I don’t really want to run marathons or build up bulk but I really ought to lose weight as I am beginning to pile on (specially after retirement). I am just wondering whether I would be a suitable candidate for your 4 week fat loss. I see you have a special offer at the moment and would like to take advantage, but I feel nervous about committing as my goal is just to be a reasonable weight andd reasonably active.

    I would be really grateful for a response as I am keen to take your current special offer if you think it would be suitable.

    All the best

    Louise

  69. Comment by MattNo Gravatar — September 1, 2009 @ 2:56 pm

    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

  70. Comment by MattNo Gravatar — September 1, 2009 @ 3:36 pm

    Hey Simon,

    take additional carbs for the race, have some fruit with breakfast and take a sports drink for the ride, drink this after 45 minutes.

    Then get back on the eating plan straight after. 4WFL is not a performance plan, it’s just for fat loss, so if oyu need to perform maximally you’ll need to adjust the plan and add in some fruits.

  71. Comment by tom hooperNo Gravatar — September 1, 2009 @ 5:42 pm

    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

  72. Comment by simon greenNo Gravatar — September 1, 2009 @ 9:53 pm

    Brilliant, thanks Matt

  73. Comment by Simon ReedNo Gravatar — September 3, 2009 @ 12:34 pm

    Hi Matt

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

    Thanks
    Simon

  74. Comment by Ollie FrostNo Gravatar — September 5, 2009 @ 6:39 pm

    Hi matt

    few things
    where can i find your match day meals?

    program is still going well, if im training everyday at quite a fairly high intensity what would you say the cut of piont for carbs is in the day im doing lunchtime at the moment cutting out all starch carbs at this piont what do you think? which carbs are best to replenish and recover also?

    hope your well.

    Ollie

  75. Comment by MattNo Gravatar — September 6, 2009 @ 10:04 am

    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

  76. Comment by MattNo Gravatar — September 6, 2009 @ 10:11 am

    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.
    in answer to your question below, chest and stomach fat are mainly insulin and estrogen driven in men. You will lose this fat naturally as part of the intensive phase on the 4WFL system.

    Good fat loss supplements are explained in there. Some men find DIM – useful for chest fat. You’ll need to cut out alcohol and excess coffee to bring down chest fat as both raise estrogen.

    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

  77. Comment by MattNo Gravatar — September 6, 2009 @ 10:50 am

    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.

  78. Comment by Shayne MNo Gravatar — September 22, 2009 @ 3:06 pm

    Hi Matt,

    My name is Shayne Murphy. Im currently at University studying Sport and Exercise Science and im in my final year. Myself and a four colleagues are undergoing our FYP (final year project) in relation to Fat loss and spot fat reduction. We will be using DXA scans throughout our testing. My tutor is Phil Jakeman, whom i believe you know already.

    We are interested in using the information you have provided on your website to clinically show the results. Would this have an interest to you? Also there are some questions we would like to know first.

    I hope you are interested and if you are please email me.

    Kind regards
    Shayne

  79. Comment by david wNo Gravatar — September 23, 2009 @ 8:07 pm

    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

  80. Comment by hashNo Gravatar — September 24, 2009 @ 2:17 pm

    What additinal supplements would you reccoment to aid weight loss

  81. Comment by Dave McRobertsNo Gravatar — September 24, 2009 @ 3:18 pm

    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

  82. Comment by AlexNo Gravatar — September 24, 2009 @ 9:32 pm

    Hi Matt,

    I train twice a week with rugby, play once and lift weights 2-3 times a week. I currently consume 100gr of a formula shake that is approx half carbs, half protein and some creatine. I consume at least two of these shakes a day. If I want to really lean up, is it best to replace this with just a protien-creatine based shake? Or would it be a good idea to have protein/creatine based shake in the morning?

    Thanks for the advice,

    Alex

  83. Comment by MattNo Gravatar — September 25, 2009 @ 8:01 am

    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

  84. Comment by MattNo Gravatar — September 25, 2009 @ 8:03 am

    Hey Dave,

    I agree – basically we extracted the book and put alot of the information into the sales page, some guys just read that and they lose 1/2 stone in 4 weeks! I keep telling my business partner we shouldnt give so many secrets away for free – lol.

    Seriously though the main product will double that rate of fat loss.

    Matt

    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

  85. Comment by MattNo Gravatar — September 25, 2009 @ 8:06 am

    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

  86. Comment by Dave McRobertsNo Gravatar — September 25, 2009 @ 8:52 am

    Hi Matt, cheers for bthat

    Dave

  87. Comment by PaulNo Gravatar — September 27, 2009 @ 11:40 am

    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

  88. Comment by david wNo Gravatar — September 27, 2009 @ 6:49 pm

    hi matt,

    thanks for youe advice on eating carbs only before and after training, I have one more question, It is always common belief amongst bodybuilders that you need to eat around 4000 calories a day to gain muscle weight, do you believe this to be true and if so how should it be done on a low carb diet?

  89. Comment by MattNo Gravatar — September 28, 2009 @ 7:26 am

    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……

  90. Comment by MattNo Gravatar — September 28, 2009 @ 7:32 am

    Hey Paul,

    GI is how fast something releases it’s carbs into the blood stream. You can still remain fat on low GI foods.

    Grains and inflammation are a hidden cause of higher body fat, as well as excess intake of starches and sugars in general. This is due to insulin production and sensitivity issues.

    I would recommend the best way to drop abdominal body fat is to follow the 4WFL system – it is especially developed to be starch free and simple to follow – have a look at some of the testimonials on the site.

    87.Comment by Paul — September 27, 2009 @ 11:40 am

    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

  91. Comment by Nikki YoungmanNo Gravatar — September 28, 2009 @ 10:36 am

    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

  92. Comment by MattNo Gravatar — September 28, 2009 @ 11:10 am

    Hey Nikki,

    I’m sure there’s some ways we can help you. There’s a number of things which can cause the body to hold onto fat in particular places – hormones like estrogen will cause the fat deposition you are talking about.

    you can use natural protocols to assist natural hormone balance, as well as altering the grams of this and that which you take a particular times.

    Some of the creams aslo work for ’spot reduction’.

    I would think you would benefit from a consultation.

    In the meantime, you should look at, allergens, natural hormone balance through foods, doing a strict low carb phase.

    Watch your fruit intake as well – fruit can cause bloating, and alot of girls develop an intolerance to fructose as they eat so much of it.

  93. Comment by Nikki YoungmanNo Gravatar — September 28, 2009 @ 11:24 am

    Thanks for this Matt.

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

    Thanks again,

    Nikki

  94. Comment by steve dunkNo Gravatar — September 28, 2009 @ 4:35 pm

    hi matt,

    i paid the subscribtion last week and keen to get going but cant access the members site due to no login password and codes???? can you please help?

    steve

  95. Comment by Ollie FrostNo Gravatar — September 29, 2009 @ 9:26 pm

    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

  96. Comment by MattNo Gravatar — September 30, 2009 @ 10:57 am

    This is a good place to ask questions olly,

    We’ll be releasing an article called ‘flex’ which explains how much carb you need at certain times.

    It’s tricky to give you a number as I don’t know;

    1. your weight
    2. your body composition
    3. your goals
    4. your training intensity

    just for the record – you dont need to avoid these totally. and if you use sugars post training it’s more anabolic and assists with protein synthesis.

    you only avoid them totally when doing a purely fat loss specific type of diet, or if you suffer from inflammation.

    I would use some carbs after your training sessions, with aminos and proteins.

    Look out for the ‘flex’ aricle which will be for members only.

    Matt

  97. Comment by Ollie FrostNo Gravatar — September 30, 2009 @ 1:03 pm

    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

  98. Comment by MattNo Gravatar — September 30, 2009 @ 1:08 pm

    Hey Olly,

    Try this;

    1st 3 days 100g
    day 4 200g
    day 5 300g
    Match day carb up – we’re also releasing a match day guide very soon which explains all this.

    If you feel rough – then take 50g of sugar after the hardest session in the day with protein. I.e use a recovery drink…..

  99. Comment by GeraldineNo Gravatar — October 1, 2009 @ 2:26 pm

    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

  100. Comment by MattNo Gravatar — October 1, 2009 @ 4:48 pm

    Hi – you are going through the hardest part of the intensive phase, after the first 3 days things should start to get better.

    You will be more tired than usual also as you’ll be training twice per day.

    For unusual tiredness then you’d need to take some glutamine, this provides the brain with energy and helps with cravings, glycine also helps with this and is sweet to taste so you can use it for sweet cravings.

    Stay on track, and keep drinking plenty of water and get enough rest. If you can take a nap in the afternoon, on weekends if the week is too busy. If the tiredness persists, then cut back a little on the intensity of the exercise.

    Good luck it’s worth sticking to.

    Matt

  101. Comment by GeraldineNo Gravatar — October 1, 2009 @ 8:42 pm

    Hi there Matt

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

    Geraldine

  102. Comment by John CashmanNo Gravatar — October 4, 2009 @ 7:03 am

    Hi Matt

    Luckily I’ve lost 28lbs by my own methods, but i’ve hit a plateau and still need to lose another 30lbs. Is it safe to continue Phase 2 for longer than 2 weeks, or should it be a cycled?

    Many thanks

  103. Comment by MattNo Gravatar — October 4, 2009 @ 7:37 am

    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

  104. Comment by Denise CASADONo Gravatar — October 4, 2009 @ 2:07 pm

    Hi Matt

    Recently found your nutritional advice through My Protien website and bought 4 Week Fat Loss System. I am still reading information before starting.

    Do you recommend using Vitorgo (product from My Protein)as this carb has no sugar and is mainly starch? If answer is yes at which point should I take it in 4 week fat loss plan?

    Many thanks

  105. Comment by MattNo Gravatar — October 5, 2009 @ 7:12 am

    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

  106. Comment by MarkNo Gravatar — October 9, 2009 @ 8:47 am

    Hi Matt,

    I am using Hurricane XS from Myprotein and wondered how i can fit this into a fat loss program whilst still building strength? Im not overweight (6ft,34inch waist) But would like to strip the body fate right down. Im unsure of what time to take the supplement and what ffods to eat around it?

    Thanks,
    Mark

  107. Comment by Simon CookNo Gravatar — October 11, 2009 @ 10:56 am

    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

  108. Comment by MattNo Gravatar — October 11, 2009 @ 11:24 am

    Hey Simon,

    I would use a regular whey shake if you are going to eat afterwards and I would use a slow release if that’s your last meal of the day.

    Matt

  109. Comment by MattNo Gravatar — October 12, 2009 @ 8:40 am

    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.

  110. Comment by Denise CASADONo Gravatar — October 12, 2009 @ 5:41 pm

    Still reading all of the useful information and plan to start during my holiday but I still have a problem! Can’t Print off a blank weekly food log. I am unable to access your link please advise.

    Many thank

    Denise

  111. Comment by Jess HogbenNo Gravatar — October 19, 2009 @ 6:49 pm

    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
    :)

  112. Comment by sueNo Gravatar — October 19, 2009 @ 10:08 pm

    I’m vegetarian but eat eggs and dairy will this plan work for me and what can i substitute meat with in your recipes? thanks

  113. Comment by MattNo Gravatar — October 20, 2009 @ 8:10 am

    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

  114. Comment by Martin AtkinsonNo Gravatar — October 20, 2009 @ 2:50 pm

    Hi Matt,
    Just a few quick questions about super greens, can I use them on FWFL? Are Udo’s Choice Beyond Greens acceptable as a super greens supplement?

    Thanks
    Martin

  115. Comment by Ollie FrostNo Gravatar — October 22, 2009 @ 3:03 pm

    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

  116. Comment by MattNo Gravatar — October 23, 2009 @ 8:14 am

    Question 1. When you say, for example, rice is more energy dense than bread, does that mean rice has more calories per serve than bread (the serve being the same size)?

    Reply 1. YES per weight rice is more energy dense than bread

    Question 2. When looking at the energy (calories) provided by each of the macro nutrients, CHO gives 4cal per gram, P gives the same, F gives 9cal per gram… that being the case, is the move away from low fat diets and towards low carb diets based on the fact that CHO contain sugar (glucose or fructose), and these sugars cause insulin levels to increase? Is it all based on the insulin response, the idea being that commencing a diet strict in low CHO will re-set your cells to neutral so that they start responding to insulin the way they were designed to (ie, after having had a high carb lifestyle, people’s cells tend to develop a resistance to insulin thereby not allowing glucose from the blood to enter the cells, leaving the glucose to be laid as fat as triglycerides and intermuscular fat)? So, the idea is to re-set your cells by substantially reducing CHO intake, and replacing that with P and F… the calories being burned off during intense exercise.

    Reply 2. YES! You’ve got it – insulin controls everything and will cause many diseases – between insulin and adrenal health you’ve probably got 80% of disease causing hormones in check.

    We are designed to eat a higher fat / protein diet (in the main part) 70% of the population at least. That’s why everyone’s getting so damn fat, combine carbs, trans fats, and low activity and you have fat kids.

    Question 3. Following, say, a 3-4week minimal carb plan (like yours), one should continue with intense exercise (minimum 30mins per day, 5days per week), and then increase CHO from sources like fruit, vegetables, and whole-grains (nothing white or refined)… watching portion sizes and making sure that you eat more when you do more, eat less when you do less (as is consistent with the energy in vs. energy out regime).

    Reply 3. Every few days it pays to increase carbs, especially for ladies – they are more sensitive to low carbs as their serotoinin is dependent on the monthly cycle. But everyone should under and then over eat (more under) – plus ALWAYS train intensively. For girls – you can train lower intensity at times, but you must start your sessions with high intensity. Reason, you have more fat in your muscle so longer duration has it’s place, but you need HIIT 1st befote the longer term stuff.

    Question 4. In terms of wheat intolerance – seeing as there is no real test for this (as it is not celiac’s disease), is it best to test this by say eating wheat-products for two weeks, then switching to non-wheat for two weeks, and seeing how your body responds (sluggish metabolism, bloating, weight gain, etc)… then you’ll know for sure whether wheat affects you negatively or not? [although this is anecdotal - i've noticed that eating gluten-free pasta leaves me feeling full after I've eaten, but nowhere near as bloated as I used to be eating whole wheat pasta]…

    Reply 4. YES – withdrawal method is best! – not for kids though lol. You are experiencing the effects, and that the way to go, try it and see how you feel. Sometimes I put people back on wheat, if there’s nothing wrong – but normally they shift over and go for the rotation based approach which is better all round. Even if you are lean wheat still causes problems – along with dairy

    Question 5. In terms of dairy, mix between low and full fat (as low fat has more CHO), but watch portion size – choose low fat cottage cheese and low fat yoghurts – and avoid bovine altogether if you feel constipated or feel like you are gaining weight, even if you are on a low CHO, low fat or low calorie diet…

    Reply 5. YES – you are getting the feel for all this.

    I would generally go for full fat of semi skimmed milk , but goats only – stay off cow’s unless raw – you can use cheeses these are better as fermented. Cottage cheese is quite good.

    But overall diary can cause a smoothness and water retention which when you give it up will go away – try it and see..

  117. Comment by James FeganNo Gravatar — October 23, 2009 @ 11:14 am

    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

  118. Comment by MattNo Gravatar — October 23, 2009 @ 4:35 pm

    Hi there,

    that breakfast would make anyone fat! – seriously. unless oyu trained like a beast before breakfast.

    3 stone, I would suggest – 3-4 months. follow 4WFL on the strict protocol for the 1st intensive phase, once you’ve done the preparation phase. then rest 2 days..

    then repeat the intensive phase 6 days per week, carbo load on the 7th day – ready for your match.

    Good luck – you’ll be there by Febuary next year – if you have a week off at christmas.

  119. Comment by sue bNo Gravatar — October 24, 2009 @ 2:21 pm

    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?

  120. Comment by MattNo Gravatar — October 24, 2009 @ 5:31 pm

    Hi Sue,

    we get asked this alot and we’re putting together a very comprehensive Q and A document to cover these types of query.

    Sounds like the exercise is going well and you need to get the diet part right. Also for women in particular you need to do more HIIT training (look it up on net) as well as your steady state stuff.

    It is totally suitable for vegetarians to come on board and benefit from the system, we can use all vegetarian sources of protein – tofu, quorn, eggs, milk based proteins, hemp, pea, and so on, and just switch them over.

    some vegetarians eat fish – some guys vegans will not even be able to choose some of the foods listed above but even then they can still use the proteins they are allowed and they’ll know more about all the vegetable preparation which many meat eaters neglect.

    I’ve spent time as a vegan, vegetarian and on all kinds of diet as part of my training – it’s harder when you are limited in choice but not impossible.

    For me vegetarians have to focus on omega 3 sources, B12 and iron for women – plant sources of omega 3 for instance have to be converted into EPA – and that’s not always very efficient, especially over 35. B12 and iron can be sources from plant sources – but you have to make an effort to get them – spirullina is one excellent source of these.

    Hope this helps

    Matt

  121. Comment by Simon CookNo Gravatar — October 25, 2009 @ 12:42 pm

    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

  122. Comment by Gareth DomanNo Gravatar — October 25, 2009 @ 4:42 pm

    Hi Matt,

    Firstly thanks for you help with this matter it is hard being a Paramedic especially the shift work so I’m grateful for your help.

    I have now joined the program and planning to start ASAP.
    I have forwarded on my rota please can you confirm you have recieved it?

    Thank you again Matt for your help & support with this matter as I’m keen to start.

    Regards,

    Gareth

  123. Comment by MattNo Gravatar — October 25, 2009 @ 5:02 pm

    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?

  124. Comment by gavinNo Gravatar — October 27, 2009 @ 10:26 am

    RE Simon and the 1% fat drop.

    A lot depends on how you are measuring the fat loss, scales that measure fat loss are not that accurate at all and can vary by as much as 3-4% during the course of a day.

    Gav

  125. Comment by TimNo Gravatar — October 27, 2009 @ 12:13 pm

    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 8) 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

  126. Comment by NickNo Gravatar — October 28, 2009 @ 11:20 am

    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

  127. Comment by RebaNo Gravatar — October 28, 2009 @ 7:56 pm

    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

  128. Comment by MattNo Gravatar — October 29, 2009 @ 8:30 am

    Hey Reba,

    we’ll get some papers to you – how many do you want?

    let start with 60?

    by the way you dont actually need to eat starch at all to stay alive, you do need protein, good fats and fibre ot stay alive.

    our metabolism is still the same as it was when we were hunter gatherers, not farmers – many poeple are not adapted to eating so many grains!

    the reason the nation is fat and getting fatter is due to this misconception around carbohydrates!

    We’ll send them to you personal email.

    also great article by Will Brinks – on why a calorie is not a calorie – have a look on net……

  129. Comment by MattNo Gravatar — October 29, 2009 @ 9:14 am

    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

  130. Comment by James FeganNo Gravatar — October 29, 2009 @ 5:48 pm

    Matt,

    I have signed up so am now a member so this is more than likely the wrong forum to be asking this question.

    I have downloaded all the pdf’s but your response above confuses me slightly, you said “I would suggest – 3-4 months. follow 4WFL on the strict protocol for the 1st intensive phase, once you’ve done the preparation phase. then rest 2 days..

    then repeat the intensive phase 6 days per week, carbo load on the 7th day – ready for your match.”

    Now do you mean, do phase 2 for 6 days, eat any carbs day 7, repeat for 12 weeks? I assume intensive phase is phase 2, for starters but what exactly do you mean by carbo load.
    You can answer this in the members area if you wish.

    James

  131. Comment by MattNo Gravatar — October 29, 2009 @ 6:30 pm

    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.

  132. Comment by Simon CookNo Gravatar — November 14, 2009 @ 10:46 am

    Should I be receiving notification of a monthly charge? If so, please unsubscribe me. Diet was worth it but need to sort out a couple of health issues before having another go.
    many thanks

    Simon

  133. Comment by kaboyaone ntshebeNo Gravatar — November 15, 2009 @ 5:20 pm

    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

  134. Comment by MattNo Gravatar — November 16, 2009 @ 7:33 am

    you need to do 4WFL – to lose fat.

    http://www.fourweekfatloss.com/order

    you can spot reduce by using certain techniques – and creams. and also balancing stress hormone levels.

  135. Comment by Sue RyanNo Gravatar — November 16, 2009 @ 1:54 pm

    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?

  136. Comment by NeilNo Gravatar — January 10, 2010 @ 2:23 pm

    Hi Matt,
    I am an insulin dependant diabetic.  I appreciate therefore that it might be difficult for you to give advice, but I'll ask anyway.  My blood sugar level control is very good but occasionally I awake with slightly raised level (8-10 mmol/l against a recommended level of 4-6 mmol/l).  Would it be better to get my blood sugar down by having an insulin injection before exercising or could I go straight into exercise?  If I exercise without reducing the blood sugar first, would my blood sugar level reduce as a result of that exercise, that is, can my body use the sugar in my blood for fuel, absent insulin?  Fat loss is my goal.

  137. Comment by MattNo Gravatar — January 12, 2010 @ 12:31 pm

    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

  138. Comment by S DunkNo Gravatar — January 26, 2010 @ 10:06 pm

    Hi Matt,
    Iv joined the 4wfl and have read everything in detail and think its great.Problem is the meals and times of eating as well as exercise fitting around my job.I wish i could plan it to your suggestion in the timetable but i cant.I have to leave for work and drive at 6am and return around 4pm,i work through day and have no time to exercise.I play a high standard of county team squash and play and squash train 5 to 6 days a week for over a hour non stop which is quite hard going….it is a very intense hour or even more sometimes pushing on 2hrs..So at moment i cant exercise before work, i usually play around 5pm to 7pm everyday except sundays.It is a hard workout..So eating wise i have a omelette before i leave about 6am then eat every 3 hrs- 9am,12am,3pm.I usually take 3 meals cold to have as i have no heating facillities working in a van,which is a protein shake,then 2 salads-lettuce,mushrooms etc with either meat or fish.. i snack on a handful of nuts through day,drink green tea,and take omega 3 supplements and a muli-vit tablet.
    In the evenings after squash i do have a 4th meal of a protein and a good vegetable-broccali sprouts etc like you suggest as im not eating that otherwise and later on before bed maybe some cottage cheese.I know its not exactly like your plan but could you give me any other advice,as i know it wont work in 2 weeks but im looking over a period of time.And cos over a long period im worried about the lack of carb side as i sweat and work so hard through squash i didnt know whether a small wholemeal pitta etc in the 4th meal might help? I know i have to incoperate some weights at some point as well….my bmi is not very good at moment at all,iv a very good recovery rate at squash tho,i used to play high level amateur rugby and weight trained so i am naturally stocky and im lean and fit at 15stone which im not at moment!! any advice would be great matt…ps i dont know whether cla 1000 is ok to take as well

  139. Comment by MattNo Gravatar — January 28, 2010 @ 3:03 pm

    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

  140. Comment by Nikki YoungmanNo Gravatar — January 31, 2010 @ 1:36 pm

    Hi Matt,

    I was curious as to whether you would recommend using a more Japanese style diet? I’m just thinking of making my diet as varied and interesting as possible while still being as clean and healthful as possible. I’ve read up on it and it seems like the Japanese have a very healthy diet. Is there anything that should be avoided or anything that is really good for fat loss?

    Nikki

  141. Comment by MattNo Gravatar — January 31, 2010 @ 5:49 pm

    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.

  142. Comment by Ollie FrostNo Gravatar — February 1, 2010 @ 11:20 am

    hi matt, i recently bought the glutamine of your products site, whats the best way to take it? adding to a shake be ok? aswell as the fish oils when the best time to take in the day or does it not really matter.

    thanks

    ollie

  143. Comment by MattNo Gravatar — February 1, 2010 @ 4:03 pm

    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.

  144. Comment by KathleenNo Gravatar — February 19, 2010 @ 9:30 am

    Hi Matt,
    I know the benefits of fish oil, but was curious if something like a fish free Omega 3,6,9 (2:1:1 ratio) would still be as beneficial? Also, I have looked at your 4wfl plan, but have done a diet that consisted of only protein and veggies, and no sugar before (for 7 weeks with hardcore training) and didn’t lose any weight. I lost a couple of inches at most. Is there some reason for this? Many thanks,
    Kat

  145. Comment by MattNo Gravatar — February 19, 2010 @ 11:03 am

    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

  146. Comment by martyn grantNo Gravatar — February 19, 2010 @ 10:03 pm

    hi matt, after excersize sessions i get a craving for sugar based foods. any ideas why or tips how to get past the cravings ?

  147. Comment by MattNo Gravatar — February 21, 2010 @ 8:55 pm

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

  148. Comment by RichardNo Gravatar — February 27, 2010 @ 2:15 pm

    Hi Matt,

    I hope all is well at your end. I would like to ask you a few questions about eating.

    1. What should I do if I don’t feel hungry enough to eat 6 meals a day, and just stick to the standard 3 meals (Breakfast, Lunch and Dinner)?

    2. What do you recommend for torching stubborn belly fat?

  149. Comment by mattNo Gravatar — March 1, 2010 @ 8:04 pm

    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…..

RSS feed for comments on this post. | TrackBack URI

Leave a comment