Questions about Four Week Fat Loss

Hi Matt, in the mornings because of not having any carbs and after exercise im feeling quite weak in the time before lunch,i usually have a shake at this piont to help in terms of food, what can i eat at this time to help eliminate this feeling?

Ollie

Hi Matt,

I have a couple of questions before I get started. Firstly I am allergic to eggs, dairy, beef, coconut and all nuts! Obviously this brings up a couple of problems and just wanted to get some alternatives from you. I have Soya protein at the moment, it this a good enough protein shake? Is it OK just to use olive oil and not coconut oil? Any alternatives for eggs, especially at breakfast…I find it hard to eat fish first thing but will if I have to! Is it OK just to use seeds and forget about the nuts?
thanks
Jo

Hi Matt
I have been allergic since birth but have also had tests over the years just to see if I have become any less allergic…which I have not. With Eggs and nuts I am anaphylaxic and get skin hives. With dairy and beef I get sick, my body basically just rejects it (both ends!!) plus I get ezcema after if I’ve accidentally eaten any. I’m not sure about other eggs as have never had the guts to try! The thought of injecting myself with my adrenalin injection just to find out sort of puts me off!

I don’t struggle with appetite in the morning and have always wished I could eat eggs as breakfast is my favourite meal!

Fine with all meats apart from beef.

One more question, why are saturated fats like coconut oil important?

Hi,

I can’t find the downloadable weekly meal planner on the site…

Sorry yet another question. I was thinking of making a venison stew to cover a few meals but the recipie I have has reduced wine in it. Is this OK as the alcohol has been burn off or do the sugars still remain? Also is stock OK?

my next question is about exercise. I have a one year old daughter so exercising first thing in the morning is quite tricky most days. 5 out of 7 days I get up with her at 6.30 and usually have my breakfast by 7. I have a spinning bike at home and have tried dragging this into the kitchen with her but she flips out. This means I really have to wait until she goes down for her nap at around 9/9.30 before I can exercise, and then have breakfast after. Is it OK to wait this long? I reckon I can dig in for two weeks to make sure I exercise every morning.

HI Matt,

I’m finding it really hard to finish each meal, especially the two middle of the day ones. Is it necessary to eat it all up??

About 30g… I know you say to weigh yourself but I had eating disorders as a teenager so scales are banned from my life so i”m not exactly sure how much I weight. I know I am still carrying a lot of baby weight so am guessing I’m between 10 and half and 11 stone. I guess I should weigh myself once just so I can figure out the exact amounts. I have taken my fat percentage with calipers so was going to use this as my measure.

Also today I had a protein shake for my afternoon meal and it wasn’t until later I realised that this only has about half recommended amounts. Should I make this up in another meal or just not worry about it?

Great thanks for clearing that up.

I was also wandering about diet fizzy drinks. What is the deal with them. Obviously sweatner isn’t the best thing for you, but does it have the same effect on you blood sugar levels/insulin production as sugar, just without the calories? At the moment I am only drinking water, green tea and the odd herbal tea, which isn’t much different to what I usually drink. The only difference is every other day or so I have a fizzy can a a treat. This will either be appletiser, italian lemonade of a diet drink (cos i like the taste better). Obviously the sugary drinks are a no no but what about the drinks with sweatner?

What about coffee??

Yippeee! Am missing the odd black coffee. I never have more than one a day and never after midday so think I should be fine!

It’s hard with PMT as your sugar levels will be affected.

Take some glutamine in water or follow the craving protocol on the vlog site. It include inositol and chocamine which help settle you down.

i would have an epsom salt bath as well magnesium is essential for anyone suffering from PMT.

You can get epsom salts from justasoap.co.uk or dead seas mineral salts from a chemist.

Well done on staying firm though – make sure you keep on track and you’ll feel much better for it.

my training week plan is,

mon am- running 20-30min interval training.pm-weights+tabata
tues am-rowing 20min interval training,pm- rugby training,
wed pm- conditioning 45min
thur pm-weights 45min, light rugby training
fri am weights 50min
sat pm game/ conditioning 45min.
Have been training like this for 3 weeks and body fat levels are going down.I plan to start 4 week plan tomorrow and might introduce some tabata work on wed and thursday mornings, my diet is getting better just need to increase protein levels to 200-220grams a day and cut out fruit,bread,rice and cereal.

current day eating is.
8am weetabix and 1xboiled egg.
10.30am handful mixed nuts 2 small pieces of fruit.
12.30pm 1 tin of tuna and salad sandwich(wholemeal bread)
3.30pm post training metrx meal replacement drink.
5pm 2 pieces of fruit.
630-7pm chicken breast jacket potatoe and veg.any thoughts would be welcome thank you.

HI Matt,

So I now have stinky breath….I just wanted to check with you that this is a good sign. I know that when you burn fat excess ketones are produced and these come out through sweat, urine and in the mouth so I was sort of hoping that although it is gross its a good sign?

I’ve just finished my 48hrs off the plan and as I am going to New York for 5 days next week am going to continue with the intensive for another week before I go as I know I won’t be able to stick to it 100% there, is this OK.

I have not managed any evening exercise during the last two weeks as by the time I’ve put Bella to bed and had supper I collapse. An example of a typical week for me is:
Mon am – Hypertophy wieght training
Tuesday am – 40 mins on spin bike (20-30 mins of which is intervals)
Wednesday am – Hour bike ride outside , lunch time – body pump class
Thursday am – 20-30 mins on spin bike intervals
Friday am – 40 min bike ride outside, pm – free weights
Saturday am – 40 mins on spin bike (20-30 mins of intervals) pm – bike ride outside
Sunday – 40 min bike ride outside

I am quite limited with what I can do at the moment as I have a bad pelvis from having Bella, this means I can’t run or do anything too hight impact yet. It is on the mend though. We are getting a reformer and a punch bag at home so will soon be able to introduce these too to mix it up a bit as at the moment I am doing an awful lot of biking!

Hi Matt,

Got a chocolate question…I love dark chocolate so wanted to ask you what the deal is with 100% cocoa? I sometimes grate this on plain yogurt for a bit of a treat. I’m guessing that the higher the cocoa the better the chocolate is for you as there would be less sugar? Also I know there are good side effects of dark chocolate and was just wandering what they are and if you approve. I also like lindt 90% cocoa bar. Just wanted to get your thoughts really.

I can’t find the download…

Hi John,

we have not included a specific plan in the 4WFL ebook as it’s not specifically a muscle buildign programme. I’m working on an anabolic plan at the moment which will be due for release in the summer.

We can send out specific guidelines for your training but this is a highly individualised process.

Yes you can create muscle whilst losing fat – it’s harder than doign one or the other and it needs careful planning.

First thing I’d do is to have a protein or amino acid shake after each cardio session. Make sure all cardio is done interval style – look up tabata workouts and follow some of these. You’ll need to try to exercise in the morning when you can – weekends might be the only time you can do this.

Or you can plan an early lunch workout and make this weights based. Use super sets and tri sets, and work with shorter rests. Charles Staley has some very good workout ideas – escalating density training is one of these.

For gaining muscle then do the following;

1. Take a shake after every session
2. Replace 1 cario session with weights
3. Use creatine and glutamine.

I’ll actually give you a free bit of the new book as a download on the site so you can learn a bit for muscle growth and we’ll add some training plans to download as well.

Give us 24 hours to upload them please John and keep me posted on your progress.

Matt

Hi,

Your waist size is a little on the large size so it would be good for you to change the way you eat and begin becoming more active.

I think you’ll learn everything you need to know by doing the 4 week fat loss system.

Once you’ve been throguh the 4 weeks send us your new waist size. Measure yourself once per week at the same time of day.

Matt

Hi Matt,

A great video session this evening.

Do you undertake your four week fat loss sessions on a regular basis? Or is this a one off.

Regards,

Peter Vince AAMET
EFT Practitioner

Hi CJ,

glad you enjoyed the talk, spread the word it would be good to have more people on the call next time – caffeine is a 2 edged sword, on the one hand it provides energy and can lower appetite as you say, it also assists release of fatty acids as fuel during exercise. However just like anything else prolonged or excessive exposure can and will have negative effects.

I found a PDF which summarizes some of the negative effects, that’s not to say you should give it up – just maybe drink less. Keep to the strictly necessary cups and by all means use caffeine pre exercise in moderation.

Excess stress hormones can and will increase central obesity
Green tea though will lower stress hormones despite of it’s caffeine content, go ahead and keep on drinking it.
http://www.teeccino.com/PDFs/weightloss.pdf

Hi Dave

Gavin here on Matt’s behalf. I’ve been through the intense phase a couple of times and have experience of the logistical side of things.

Having the cooking facilities at work is going to be a real help, it provides you with a lot of flexibility. You can eat any of the meals at any time according to your routine and what you fancy. I tend to eat omelette’s in the morning, however If I’ve had a curry with broccoli and cabbage on a Friday night, I’ll sometimes have the leftovers for my breakfast meal.

It’s the principle of the meals that is important the palms of protein and the fibrous carbs and fats that you need to get the hang of, the times of day don’t really matter.

I’ll leave Matt to discuss the timing of your exercise as it relates to your shifts as that may be more important

I know Matt’s not that keen on the use of microwaves so give them a miss where possible, Matt will probably explain why in a post.

Thanks Gavin
Hi Matt
Microwave comments noted. My shifts. early turn, nights then late turn. I do 7 early’s then 4 days off then 7 nights. Then 2 days off. Then 3 late turns day off 3 late turns then day off then back to early’s. I don’t have much to do between 02.00 and 04.30 on nights if something goes wrong im busy but its not often. I have been doing these shifts for a long time and find i am better if i don’t eat anything after midnight.I am looking at making up a whey protein milk powder and egg shake to drink just before midnight and maybe before i go to sleep in the morning.
Dave.
PS can you send me the peak performance link to joining as i cant find it.

I believe that for performance you need to eat immediately afterward.

For maximum fat burning you can continue to ‘ride the wave of lipolysis’ by not eating for a while after you finish training – i’d only do that after cardio and not weights.

If you are training twice a day – eat immediately after the first session and you’ll do better in the second session.

We use the ‘wave’ over night in the 4WFL system to maximise fat burning whilst you sleep – you could also in GH releasing aminos to help and also you could take some aminos after the last session if you are looking for extra recovery and performance based training.

Hope that helps

Matt

Hi again Matt

I was just trying to do some internet research into how different foods stimulate insulin and glucagon production and how these hormones actually work and respond causing the body to store or burn fat. Can you recommend a good website that clearly and simply details this process?

I’m not very big but have a couple of kilos that I just want to get rid of and it seems no matter how much I train or watch what I eat (98% of the time), I’m finding it hard to see any further changes. I’ve read through a few of the documents you have posted up here and also the minerals list and the carbohydrate cycling sheet, and although I havent employed that cycling system yet, I do eat all that you have listed there, so I’m really unsure what I’m doing wrong…

Any advice you can offer me will be fantastic and greatly appreciated.
Thank you CJ

Regarding nuts as a snack. Raw is always better – commercially roasted nuts may have denatured fats.

The 2 nuts which respond well to a light roasting are cashews and almonds –

Stay away from dry roasted peanuts. Soaking the nuts will protect them a little from the heat.

Make sure you dont over roasted if you are doing them at home.

Pistachos – are ok roasted as well. Jonny Bowdens book 150 healthiest foods on earth has good summarise of these facts.

http://www.amazon.co.uk/150-Healthiest-Foods-Earth-Surprising/dp/1592332285

Hi Again Matt

Hope you are well.

I have a query, as I am a little concerned. I am enjoying the program (and following it pretty rigidly – although one night I did have a Stella and a mouth full of pringles!!), and have made some progress. However, I have found over the last couple of days (especially this morning, that, using my scales (can one trust them??), my weight and fat mass jumped up. It is not the first time it has gone up, but I just took those as a small daily variation. However, this time, this is the second day in a row it has gone upward on both values. I have been keeping a daily weight chart, as you suggested, and am including it below.

The only thing that I can think could have contributed to it was that I had an extra protein shake after a morning session of some interval training and very heavy weights session!

17/04/2009 109.0 30.3
18/04/2009 109.2 30.4
19/04/2009 108.6 30.2
20/04/2009 108.3 30.1 (started plan in earnest here)
21/04/2009 108.4 30.2
22/04/2009 107.4 29.8
23/04/2009 107.6 29.9

24/04/2009 107.3 29.8
25/04/2009 106.9 29.7
26/04/2009 107.2 29.8
27/04/2009 106.2 29.5
28/04/2009 106.1 29.4
29/04/2009 106.3 29.5
30/04/2009 106.9 29.7

Can you give me any guidance? I am most confused!

Many thanks in advance

Marc

Hi Matt

Thanks for getting back to me so quickly. Greatly appreciated.

OK, I will see what I ca do about a calliper test. Would my local gym run that faility? Or do I need to go to the doctor?

I have a couple of spreadsheets as my meal plan, and I have kept to that pretty much exactly, but sometimes I would swap the protein sources around (say, swap 1.5 salmon steaks for 1.5 tins tuna). I can send the spreadsheets across, if you like. Should it be to the support e-mail address?

Many thanks

Marc

Hi Marc,

Stop drinking soya milk – it’s not good for men to drink this regularly when fat loss is a goal.

Mix the shake with water instead. Please send the sheets over and we’ll look through them for you.

Keep on the shake minus the milk.

Also weights wise can you send through your programme please?

Matt

Hi CJ,

With intervals is generally depends on the intensity. I suggest a max work rest ratio of 1 work to 2 rest, so if you work for 1 minute rest for 2. If you do this you can work really, really hard for that one minute.

Vary this ratio from workout to workout and also in a workout too. So one session could be.

2 x 90 seconds with 1 minute rest
10 x 1 minute one with 1 minute rest
6 x 30s work, 30s rest.

Another could be;

20 x 30s on, 30 off.

Another 20 x 1 min on, 1 min off.

Make sure you alway warm up for 6 minutes and gradually increase the intensity to your starting pace.

Use different machines and running, skipping, bag work, or swimming.

Before you train take a protein shake to avoid nausea. Training after a high GI snack can lower the fat burning effects of the session.

Eating a high GI snack before training for performance is different – all recommendations here are for fat loss.

Hi Matt

As requested, please find attached the current weights programme I am using. It is actually from the company through which I got introduced to your site, Peak Performance. I have been on the programme for almost 7 weeks now (I am on week 2 of Month 2). I can honestly say that my lifting performance has shot through the roof by using this programme. And the cardio had been improving, although that has slowed down since coming on four week fat loss, as you mention because of the lack of glycogen stores performance will drop somewhat.

On the subject of the protein shake, I had substitued the soya for the water because the shake (due of the pea protein) is somewhat unpallatable otherwise. I guess that is just because I am not able to use the nice vanilla flavoured whey powders. I have purchased a lot of the pea protein for using in the shakes, so will stick with it and ditch the soya milk. But I was wondering whether you could suggest something that I can add that will meet the plan but will make stop me wrenching every time I drink it?

I do want to get this right, so will do whatever is required (within reason, obviously).

Many thanks for your patience.

Rgds
Marc

Matt
Need some advice on training. I am in the prepare stage and am really feeling much better. Have sorted out food shakes supplements. Ready to go and bang.I have had a sore ankle for a while and they are now treating it as a fracture. I will have an aircast on for 3 weeks then an xray. If there is no improvment in bone density they will take out the metal plate that is just above the suspect site. I can get to my gym.
I have been doing upper body. (just to do something) I will not start phase 2 till i can do proper cardio but i feel so good i would like to maintain the momentum even if it is very slowly. Any ideas.
Thanks
Dave

Hi Matt,

3 questions today! Firstly I am about to start the 2 week intensive faze again and I find I really struggle to keep the fat levels at 17.5g. Because of my allergies i am a bit more limited than most people, but when eating lots of protien it seems I can get the balance of 30g of protien with 17.5g of fat. To make sure i get 30g of protien the fat is always more. Any suggestions?

Secondly I have a friend who is a personal trainer who is really interested in the plan, can I send him the link to buy it yet?

Thirdly the soya protien I’ve been using (soytien) which contains greens and apple pectin has been recalled in this country all of a sudden. I can’t find any allernative which don’t contain whey/lactose or egg appart from a holland and barrat one, which doesn’t have any sort of roughage in it and i’m always a bit warey of Holland a Barrat products! Can you suggest any brands?

thanks
JO

Just a quick query, the diet is going well and im currently 92kgs with my last skin fold from 3 weeks ago at 64ml. However i really want to get back in the 80′s as ive been playing some rugby 7s and feeling quite slow and seem to have lost some pace. What types of cardio would be best for trimming down. Im currently doing alot of weights and speed at the club but have a lot of time to fit extra cardio in aswell. Also if im going to have a few drinks on a night out what ones would you best reccomend?

thanks matt

Ollie

Hi matt,

what are the best types of fish for you? also what is you thought on fat strippers and do they have real any benefit? if im hungry after tea which i often am what can i eat which will keep me full but isnt carb heavy.

thanks Matt

Ollie

Hi Matt,

I understand that an increase in dietary protein intake leads to metabolic acidosis as a result of fasting-induced ketoacidosis (through fat metabolism and production of ketons) resulting in significantly increased urinary calcium excretion and net renal acid excretion.

I further understand, that this metabolic acidosis could be counteracted by e.g. ingestion of sodium bicarbonate, potassium-rich and bicarbonate-rich foods or supplementation with a plant-based dietary product for at least seven days.

If I increased my pH, I would not loose this amount of Calcium (presumably from my bones), as it would not be needed to normalise my acid-base balance.

In order to keep eating 2g/kg/d of protein I assume, that I would have to supplement with Calcium to protect my bones. Do you agree and if so, how much would you suggest?

Or would you suggest to reduce the protein induced acidity by using a “buffer”, like sodium bicarbonate or the green supplement or special foods?

Or are the vegetables we eat enough?

Or both (buffer plus calcium)?

Thanks a lot
Iris

Thanks for this ….

I also quite like chromium, as I once read it has (or might have) fat burning qualities … would you recommend it as an essential supplement? Or is this a myth?

Iris

Hi Matt,

I`ve got three short questions for you:

Would you recommend to get pH strips to test ourselves on a regular basis?

What are your thoughts on black strap molasses?

What are your thoughts on marmite? (as a spice or in a drink)

I still got both in my fridge – keep it or bin it?

Thanks

Iris

Hi Matt,

I have a question….
I have just started weights training, but scheduled this as the evening exercise. Now, I`ll be having a session in the middle of the day. According to what I read here, I would have to have an extra protein shake.

Do I just use my soy protein powder and if so how much protein would I need?
Do I need some carbs with that?

What is the composition of a post workout protein shake?

I`d be very grateful for your help.
Thanks
Iris

hi matt

Im looking to gain/maintain muscle by including pre workout shake and maybe beta alline? to my daily diet to aid my training and progress on the rugby field.I have lost about 4.5kg on the 4 week fat loss and have kept the weight off. Can you give me some advice on please.Im 183cm 93kg hooker and prob need to put on some muscle.Training 5-6 x weekly 3 weights ,2/3 conditioning sessions.
Thanks Marc.

P.S please recommend people to buy the 4WFL if you’ve had great success.

As you had alot of questions, i’ve put them in below, see for my answers.

I really like the idea of 20 sec on 10 sec off … time just flies and before you notice you spent 30 min on an exercise. I am simply not really into doing the same thing for an extended period of time … it`s boring. Sorry!

Yes this works to keep time flying – as does any interval based training….

However, I might be doing something wrong there … please don`t laugh!
As I am a beginner, I am not that fit yet (but it has improved I feel) and I don`t do running (at all, ever!).
I really enjoy walking, so I walk uphill (at an incline of 15%) at as fast a pace I can.

that’s good – quite hard work too.

Now to the tabata method …

All was tickety-boo until I read an article about interval training. There it was recommended to adjust the intervals to the actual heart rate (which made sense to me) and wait until HR is back down to about 60% of the max. It was also suggested to vary the incline and speed according to your fitness level, if using a treadmill for this.

ok ignore that article. I would go for RPE, rate of perceived excertion. DO the 20 secs on 10, as hard as you can, and do the 10 secs on zero, as easy as you can. Ignore your heart rate. Lots of things affect HR – so you are better to go off RPE for now. Tabata works only if you go ALL and then nothing, 20 secs ALL, 10 secs, nothing. that why it’s very hard.

So, I am bringing my HR up to about 160 then I jump off and wait until it comes down again to about 135 (My numbers are as follows : 60% of THR 135, 70% 145, 80% 155) This doesn`t fit in with the 20/10 method, as the rest intervals vary in length and increase towards the end of the session.

With the 20/10 method I would walk at a less incline and keep my HR roughly steady throughout the exercise at about 140 – 150. If I increased the incline to the max and kept the time intervals (20/10) I wouldn`t be able yet to sustain this for a longer period as my HR will not come down and I would continuously train with HR of 150 to 160, as recovery is still somewhat slow-ish. I assume, that this will change with increasing fitness levels. (I hope).

I would mix up your traing and do 15% @ max for 2 mins, on 1 min off as a session, then 1 min max 30 secs off as another. Change the sessions as well when you can.

What to do? What is best for burning fat? And do you think this makes sense at all?

Any session where you push yourself hard and break PB’s will help you metabolism, the key is regular exercise and alternating the intensity. also sometimes, do a slow session at 75% for 45-60 mins, mix it up and keep it progressive. try to do a little more each time. a little harder / longer / faster / less rest. Take notes, change the variables.

No problem Iris,

I’m pleased you are getting results, despite a slightly tailored version of the programme. It’;s good you are making it work for yourself though!

Please recommend the system to anyone you know who would benefit.

Thanks

Matt

Hi Jay,

It’s a simple set of principles – all you need to do is follow them and you’ll get the results you need.

I would drop the evening protein shake after the workout. this is there for people who are aiming to retain maximum muscle – whose primary goal is not fat loss.

Just have water after the evening session, or herb teas.

this way you’ll maximise fat burning in the next day’s am session.

Matt

Hi Matt,

If I have my last meal at 6pm and then do a 1 hours weights or interval cv training session at 9pm. do i need to take any protein before i go to bed. As i will do my morning session on a empty stomach, is there and chance that i will burn of muscle?

Hi Matt

I have read that, for men, the storage of a higher proportion of fat on their lower stomach can indicate insulin issues. In your opinion, does the Four Week Fat Loss Plan (and subsequent adherence to its Maintenance principles) therefore reverse or ‘cure’ this pattern or is the problem largely genetic?

Many thanks.

Simon

hi matt,

i am 22 year old fit semi pro footballer, weight train at least 3 times a week and cardio at least 3 times a week.
recentley i see your article in mens health on the diet witch brought me to take your advice and get on a sensible diet to improve results all round,strength,speed.I have just a couple of questions…..

Not eating before gym? is this important because i find real hard to stick to the breakfast requirements when im out at work?

whats your take on creatine?

what diet would you think would suit me the 30 day or the mens health?

fruit???

would be grateful for your help.
thanks
charlie

Hi Matt, I have spent the last 12 months getting much leaner that I have been for years, I have been doing weights a min of 3 times a week, now I have added an hours boxing training once a week also, diet until now has been avoid bad carbs as per your recommendations and high proteins with green veg. My issue is that I still have some fat around my stomach that is particularly hard to shift, I guess being 37 doesnt help. My gym has suggest I go on a ketogenic diet for 2 weeks, which consists of high protein but with high fats from walnuts and cream cheese, very little carbs. So breakfast is 3 x eggs/single cream protein shake/100g cream cheese, lunch + dinner 100g oily fish/red meat with 1 serving greens + cream cheese/walnuts. Amino Or before bed. Whats your view on this, I am worried that the high fat will stay on my waist and not make me lose fat.
What is the best way for me to lose that remaining fat being held mostly around my waist? Thanks!

Hi Matt

I enjoyed your videos on rotating protein powder as I have myself suffered from intolerance issues in the past as a result of solely using whey protein for years – it took me a long time to figure it out! Consequently, I try to rotate my types of protein powder every couple of months or so and I was wondering what your thoughts are on Soy Protein Isolate as I have always been very wary of using soy based products?

Also, is it ok to continually use whey, for example, but simply to change brands/manufacturers? Or is the crucial thing to rotate the type of powder?

Thanks
Simon

Hi Rich,

Good question – the books non vatable, if you book a consultation then it’ll be vatbale. All books are non vatable – be if you require further services then we’d have to charge VAT.

We’d alway include this in the cost so you wouldnt get a nasty add on price.

Look forwards to having you on board.

Matt

Hi Matt,

Sorry one more question – which is the best type of cheese to buy? I love feta, manchego, beaufort and cheddar, are any of these better than others?

Thanks

Becky

Hi Matt,

Ok thank you for your answers. So am I right in saying that I should be eating 30g of protein, 15g carbs, and 15g fat in every meal if I want to weigh around 60kg?

Many thanks

Becky

Hi Matt,

I was just wondering how quickly I can expect to see any results with the four week fat loss programme? I have been following the eating and exercise plan since Tuesday (with the exception of Wednesday evening – I followed the eating plan all day but then had half a pudding and two small glasses of port and no exercise – it was my brother’s leaving party). Would this have made a huge difference in lack of results? My weight has actually gone slightly up since starting the plan, which is curbing my enthusiasm somewhat. Should I keep pushing through or am I doing something wrong?

Thanks

Becky

Hi Becky,

Make sure you get your body fat done if possible. Also what portions are you using? I.e. are you eating according to a lower body weight than you are?

The port and cake will have taken the edge off the next 1/2 day of fat loss, but dont worry it’s still worth sticking too.

also with monthly hormone changes you may be exepriencing some water retention if it’s near your monthy cycle. This can sometimes alter you weight a little and make results different.

GO from other things than weight too, dress size, circumferences that kind of change will also happen.

What exercise are you doing?

Kind regards

Matt

Hi Matt,

Me again. I worked out last night exactly what I ate yesterday in terms of protein, carbs and fat. I am down slightly on the amount of protein and carbohydrate I am supposed to eat, but I am eating what seems like a lot of food, and I feel if I ate any more then I would be overeating as I am already quite full on the amounts I am eating. Surely it is not beneficial to keep eating when I am full? Should I be splitting the amounts across even more meals (I am currently eating 4)?

I started off at 66.8kg on Tuesday and I have gone up slightly every day and now weigh 67.8kg. My ideal weight would be somewhere between 55 – 60kg. I have also been measuring myself around the waist and hips and have seen a slight decrease on the waist (0.5cms) but no change on the hips. Please tell me what I am doing wrong?

Thanks

Becky

Becky,

Just one more point, please get your body composition checked. It’s highly likely that you are gaining some muscle and losing fat. As fat occupies 4 x the space of muscle, you can actually drop in size and remain the same weight.

Best

Matt

If you can onyl train once per day then you’d better make it intense1 there’s heaps of reasons why to do this beyond the scope of this answer, but basically it’s better for fitness, body composition and health to train harder than doing steady state. that being said as long as you continue to progress as in duration and intensity, you’ve got to start somewhere so if your fitness is low then starting with a daily walk and building to a jog and so on is the way to go.

For you I would suggest 50-75% weights 25-50% cardio. DO the weights first and keep this quick with super sets, whole body movements power based and always doing something.

Then move onto interval cardio and mix it up as much as you want to. We’ve got an exercise guide on the site which members can download.

Matt

Hi matt,

where can i download your detox program from please?, also i just recently came of holiday and ate alot of starchy carbs and drank a fair bit, what are the best types of food and exercise to be doing to flush the toxins from last week? also how long does it roughly take for the body to realise what it took on last week.

thanks Ollie

Thanks Matt

in the book, you mention (on page 36), you say that the plan can be follow for 14 days, longer or for 2-3 days. With this shorter option, does it mean follow the plan for 2-3 days then off for one day then back on again until desired weight is achieved? If so, what are the foods allowed on the off day?

Also, what is the difference between this program and Atkins diet?

Thanks

Hi Matt,

My muscles (in my legs mainly) are really aching all day from the exercise morning and evening, and now it has started to hurt when doing certain exercises. Should I carry on doing these exercises or is it doing me more harm than good?

Also if I haven’t eaten enough protein during the day, is it better to just leave it or eat some just before bed (after my last exercise)?

Thanks

Becky

HI Matt,
At the weekends I like to have a good blast in the gym.
On Saturday morning I do 3 one hour classes back to back
the fisrt body conditioning, then high intencity areobics followed by body pump.

Sunday I do 1 hour body conditionig followed by 1 hour body combat.

I take about 120 grams of protein per day on average.
will i loose muscle with sort of intence training, and can i still put on muscle?

Thank’s for getting back so quickly.

My weight was 103 kilo’s i have now got it down to 86 kilos.

I do weight traning 4 days a week and the weekends do the the work out as in my previos question.

how much protein should i take a day and what other supplements do you reccomend?

Would it be possible to speak to you by phone? As I would like to make an appiontment with you for a consultation.

Hi Matt,

I dont know enough about you to recommend exercises – what sport do you play, are you fully grown yet?

I would ask you coach for more advice.

Matt

Hydrocodone versus oxycodone….

Oxycodone extraction. Acetaminophen oxycodone 500 5 cap. Oxycodone teva. Fentanyl vs oxycodone. Oxycodone….

Hi Matt

hope all is well…

just had a question re Wheat – not all people are intolerant – the best way to find out is a biopsy of the villi in the small intestine, but lets be serious, how many people will really get that done unless they have a reaction to wheat consumption… my question is – is it better to eat gluten free products regardless of a wheat intolerance or otherwise? I mean, with the carb debate, is wheat ‘the enemy’ in terms of weight gain, or, if you dont have a wheat intolerance, just eat whole grain carb-products, in and around exercise, and always watch sugar consumption…??

look foward to hearing your thoughts
cheers
CJ

Cheers Matt

will check out that website too…

so, be wary of wheat – gluten fee is the best way to go – or potatoes/pumpkin/legumes for healthy carb options.. and always watch sugar consumption…

ps, tried your power poridge this morning.. i could only eat half the amount you made, but Gosh it was fabulous! yum!

Hi Matt

Could you please give me the website address for the ‘IFM website’ you referred to above? I’ve been trying to research wheat intolerance, gluten intolerance and allergy.. it seems like most websites either use the words interchageably or distinguish between gluten intolerance and celiac disease… not much makes sense so maybe the website you referred to is more clear and intellectually written..

thanks
CJ

ps, if I’m finding that the lower stomach, top thigh area seem to still hold the bulk of my weight, would that mean I need to do different exercise or do you think I should re-do the intense phase for another two weeks? Since getting down to 54kg, I’ve been eating oats/protein/fruit poridge for bfast, rice crackers or gluten free crackers with cottage cheese, ham/chicken breast, small salad bits for lunch, cottage cheese/yoghurt/baby carrots/cucumber/raw nuts as a snack option, and a meat/veg dinner combo… sometimes follow with a sugar free custard dessert i make at home myself.. but with that i’m just sitting on 54-54.5kg and not shifting again… any ideas?

Still taking greens supplements with bfast and lunch and apple cider vinagar before dinner…

Bowels still lethargic unless I drink chinese tea sometimes or prune juice to help…

Look forward to hearing from you.

ps, got two friends onto your site – they said they’ll join up asap! they were impressed with the non-members area so far!

Thanks heaps
CJ

hi CJ,

i’ve been away on holiday –

for your plan I would cut out dairy – I think sluggish bowels are a sign of excess bovine dairy consumption. i would go grain free as far as possible. get your carbs from fruits – and root veggies when you need them.

regarding training on an empty stomach – it does deplete glyogen – it can be catabolic – ideally you’d use aminos pre and post – but as long as the session is not longer than 45 minutes – you should have enough stored aminos in the amino acid pool in order to not tap into muscle tissue.

the lady you are talking about is referring to metabolic types – fats, slow and mixed oxidisers – this is about how you process carbs – metabolic typing people generally avoid wheat and gluten though so she may be mixing her styles up – which is fine if that’s what she’s into.

there are many ways to achieve low fat – I prefer a low grain approach as it make people eat more veggies, more fruit and more root veggies – these are mostly higher in flavanoids and phytonutrients than grains so it’s healthier and generally I dont believe we are well adapted to grain consumption –

the philosophy is – paleo diet with modern biochemistry for performance.

IFM is institute for functional medicine, I would buy their book – also sign up to life extension as a member they also have a great text book you get once you sign up.

Hi again

just a quick question – what are your thoughts on ‘calorie shifting’?
there doesnt seem to be much info to properly explain how many calories to increase or decrease from your basal metabolic rate, just that shifts should be made twice per week, one week up and one week down…
any thoughts?

Cheers

Yes you must calorie shift – the meal matrix we developed talks about this – eat less when you do less more when you need to do more, eat less when you want to lose fat and pop up to over eat every now and again to keep your metabolism zooming along.

ok really not even skimmed milk from cow’s

I think you need to re think the stuff on calories and look at increasing intensity of your training sessions, reducing the time you spend training and do less cardio and more intensive weights.

I think you may need a personal consulation – if you reduce carb consumption then do it for at least 3-4 days before increasing it for 3-4 hours, then you drop it again.

do this with carbs – the best book to read for you is pasquales metabolic diet

I would use 200g of CHO – in divided doses post match in 3-4 meals.

I would then add the same amount ON TOP of normal consumption patterns on Sunday.

The match day stuff is going to be on the site very soon i’ve sent it already this morning so it’ll be there anytime now

cheers Ollie

CHO = carbs
PRO = protein

3-4 hours!

either with me or with a PT

diary wise if you stop bovine diary you should see an improvement in your symptoms

I think the meal matrix is on the site

Hi Matt

Quick question. I am going to be adding some Psyllium Husk for extra fibre, but could you give me an idea of how much is a good amount to be taking and when?

Thanks

Maddie

Excellent, thank you very much Matt!

Hi Matt

Hope all is well.

Just wondering if you could explain the relationship between water and Carbs? I’ve read that for every gram of CHO you eat, 4grams of water “bind to it” (ie, when it is stored as muscle and liver glycogen). Is that right? What does that mean exactly?

Thanks
CJ

HiMatt,
I love all the advice on your site – thanks.
I have a question about cultural eating habits.
How is it that the Middle Eastern and North African diets (amongst others) tend to include high amounts of bread, rice and other grains – and often quite alot of sugar – and yet all my friends from these areas seem to be like bean poles?
It’s frustrating and difficult to understand when I find that any carbs other than a minimum of fruit (and lots of veg, of course) mean that I find it impossible to shift any fat.

Hi Matt.

Sorry, one more quick question about the 4wfl program.

I read recently that we produce the most growth hormone at night, and that therefore a hard weights session followed by a protein shake last thing before bed can help speed muscle repair and maximise bulk. Do you know if this is true?

If it is, does it follow that a big weights session in the evening is a good way to maintain muscle mass while losing the fat (I do interval cardio in the morning session)? Priority is fat loss, but if I can maintain muscle without decreasing the fat burn that would be good.

Many thanks!

Brilliant, thanks Matt.

Incidentally, less than a week into the intense phase and I smell like raspberries and my mouth tastes sweet – bit weird, but at least I know it’s working!

Will let you know how I get on.

Hi is this Rickie or Lisa?

you need to describe your symptoms, are you feeling sick – are you bloated – what kinds of protein are you eating?

If you ate very little before, did you gradually increase this in the build up phase? you should be eating loads of veggies too!

I would always bow down to someones instinct over following a programme which is making you feel unwell.

Back off the protein for a while – and wait until you feel better.

Remember you always need to make the appropriate checks with your health care provider before doign these kinds of programme if there’s anything even a little bit worng with you.

hopefully you’ll feel better soon and be able to continue.

Sometimes if you have been only eating vegetables and very little protein, your digestive enzymes wil have become weak and hence you’ll struggle to digest higher intakes.

hey – that makes sense now – with the bloating feeling but with fat loss at the extremities. you’ll actually be losing fat in the middle too it’s just the body is finding it hard to process the extra protein.

You can do a couple of things -

1. cut back a bit on the protein, still eat some – but half the amount – in a couple of days you’ll get hungry, then you add the protein back in

2. You can use a digestive enzyme to support proper protein breakdown in the gut and colon, these can also help with bloating and swelling if this is something you suffer from.

I’m confident you should stay focussed – and you’ll get into those jeans if you keep going.

For the longer term you can use the intensive phase monday – friday or every now and again to top up your leaness.

Happy to help -

Hey Amanda,

The four week fat loss system will get you definition, but i’d need to make some chages to it to allow you to perform in sparring and training sessions.

If this takes less than 10 mins i’ll do it for free – it’s part of the service you sign up for. If you need longer then we’d need to arrange something more formal.

I can see where you are going wrong though!

You eat too much fruit!! Swap fruit for protein and vegetable based snacks, and you’ll get ripped.

Matt

you can have 1 glass of wine on maintenance, but only if you’ve trained first – none at all on the intensive phase.

if you have more then you need to keep carbs very low as wine is classed as a sugar

those of you who read the ste regularly know i’m not a big fan of cow’s milk – I believe its a common food we are intolerant to.

also homoginisation – means the molecules are really small and can cause allergic reactions if they cross the gut wall –

goat’s milk is a bit better but not in excess – yoghurts can be better as they are lower in lactose, but they still have the milk proteins in there.

Personally I get very nasal if I drink cow’s milk and to a lesser extent goat’s milk. my kids get constipated if they drink cow’s milk.

semi skimmed is lower in fat than full fat – but it’s been processed – so i’d normally go for full fat.

for overall fat intake – aim for no less than your body weight in kg / grams – the less carbs you eat the more fat you should eat.

For your 4-5 meals I would try to get 20g of fat in there at each meal – so a bit of olive oil, olives, nuts, avocado.

in a day you might have;

1/2 an avocado
5g butter
1 handful of nuts
2-3 tablespoons of olive oil
2 thumbs of cheese
2 thumbs of chocolate
9 fish oil capsules

then you’ll get fat in the meats and fish you eat on top of that.

hey olly,

those ones are not too bad – but I would try to change it up a bit as you say.

could you have a more savoury breakfast – some of the guys I look after do really well on meat and nuts for breakfast –
or brocolli for breakfast!

crunchy and yoghurt is a high energy breakfast if you are training real hard later that morning – keeps you very full too.

I don’t think they make green edge ii anymore – so i’d switch to super food xs by myprotein – or another ‘green’ drink – jarrow do one called green defense

Hi Matt

I have started phase 2 today and just have a few questions about whey protein shakes.
I have brought Whey Protein from be local Health Food shop and on the directions it says to add one scoop to 125ml of water.
When I have made this up it is very small and certaintly wouldn’t fill me up as one of my 4 meals.
I have watched a couple of video clips of you making protein shakes and you have added about 3 scoops and more water. Is this going to be ok? Or should I stick to the directions on the tub? Is there a maximum amount you should have in one shake?
A couple more things about the shakes. I have watched the clip of you making the apple crumble shake. Why do you use two different protein tubs? Is it ok just to use one? And you add half an apple and oats, is it ok to add the apple and oats during phase 2 or should I not have fruit or oats until phase 3.
I hope you can be of help.
Del

Hi Matt.
Thanks so much for the reply.
So if i sign up for the 4 week plan , would it be tailored to my needs, do i need to just purcahse on line, or do anything any different.
I am ready to roll with this as I am very blind to what could be going wrong, for all the exercise i undertake my body fat should be dropping. I train twice a day three times a week and once a day the rest!..be very exciting to learn where i am going wrong!
Speak soon
Amanda

Hello Matt,
I shall give it a go then as i have a fight soon and want to drop weight and body fat for it.
Speak soon
Amands

Question:

Hi Matt,

I am a second year nutrition & sport science student studying and playing rugby at St Marys University, Twickenham. I recently purchased your FWFL programme which I am extremely pleased with, ererything was all set to undergo phase 2 when I injured my knee playing rugby for the uni. I have still kept to dieting as you outline in the programme, however i will be out of action for around 4-6 weeks. Running is off limits at the moment, hopefully I will be able to get on a bike/rower in a couple of weeks. I still want to begin phase 2 (perhaps an extended and less intense edition due to my injury) of the programme, how shall I go about this? What type of exercise can I do to replace morning cardio, I am able to do uper body weights sessions but I can think of much else? What will help me best to shed some pounds before xmas?

Regards,

Reply

Ok – sorry to hear about your injury – you can still lose a lot of fat though.

Stick to the diet as described in the intensive phase – do upper body weights – twice each day.

Just skip the legs day and do the upper body stuff instead

Matt

you need to take time to destress – and lose fat all over.

the best way to do this is to train, short and hard and eat regular meals, there are also some supplements which may well help.

I would recommend you pruchased 4WFL as this has the secrets you are after….

Hi Matt,

Great programm by the way and very similar to something a guy named Mark McManus has done. The Carb-less phase I find quite difficult.. My question is: can I use a few slices of Ryvita or even those low carb bran crisp-breads(3grams carbs per slice)to add to my meals. I find these add a little more consistency to meals otherwise I seem to get addicted to packets of pumkin seeds!!
Question 2: With the weight training Is is better to do 3 full body sessions in a circuit fashion or would I be better doing a 3 or 4 day split routine to get “fightclub” definition?
Question 3: I hate training late at night, can I have my evening session at 6/7 p.m and 1 healthy protein Veg meal afterwards.

Look forward to the reply: (I’m an “ectomorph type body too)

see below for answers

Why would you recommend pre training shakes?, is that just when the training is intense? and to stop muscle breakdown?
YES TO STOP MUSCLE PROTIEN BREAKDOWN
When we spoke about me doing a weights sesion and thai session in the same day, you said have a pre training shake before the weights, and i was going to have a meal after the session of a protein shake and some fat and fiber etc.
I am asking as on Thursday this week i am doing a weights session and thai session , a slight change in my schedule!
So to to make this more clear
8am: Protein shake for b.fast and fibre
11am: Salad
13:00 Train for hour and half with weights
14:30: Protein shake,small salad with cheese, yog and cuc.
16:00: Meal , fish and veg
19:00:Train (Before i go i will take aminos)
After training i will take protein shake (plain)
Get home and take l-glutamine
Is that cool YES THAT LOOKS LIKE A GOOD BALANCE
So before i do my weights, you said to have a protein shake , am i correct? YES
Thursday is a one off, but hey i can adapt, just want to make sure i have it sussed.

Also quick query.
Amino’s , i do take pre weights also dont i? OK I WOULD USE EITHER AMINOS OR PROTEIN SHAKE, SORRY FOR NOT MAKING THAT CLEARER – BUT BEFORE A LONG SESSION I WOULD HAVE A PROTEIN SHAKE
Do i have to take fibre in every protein shake or just the ones that are meals? ONLY IN THE MEAL ONES
How much of that apple fibre do you suggest?
1 DESSERT SPOON

Hey mate, good to hear from you.

HIIT is easy train as hard as you can for a short period, rest and repeat. Anywhere from 20seconds to 3 minutes max.

try cross-fit.com – or look for our free high intensity training plan (to members)

you can do steady state too – the key is always try to increase the intensity or reduce the time. Although prolonged exhausting exercise is not good – except on match day!

Try to keep the workouts to 45 minutes or less.

glycogen is how glucose is stored in muscle – you can use some fuel – but you’d be better off on aminos pre training for energy.

use 0.5g / kg BCAAs – 20 minutes pre training – if you add 5g tyrosine then thats a good mix

Yes you do.

on the intensive plan you need to exercise twice each day, and eat the meals according to your body weight targets.

If you read through the book you’ll see it all liad out and we’re lauching a special ‘intensive phase guide’ as well so you’ll be fully aware of what to do and what kinds of exercise as well.

Matt

—————-
Question
—————-
Hi Matt

A bit of good feedback.

In week one I shed 7lb’s! Only have a stone away from my target weight,this diet is truly life changing.

Goodbye Carbs for good.

Have to admit that I indulged in a few drinks on Saturday but will work extra hard to burn it off but as for a first week, im well impressed.

Already back on track.

One question – did you say a body fat calculation is hydration based? When I weighted in the gym it had gone up despite shedding the pounds.

—————-
Reply
—————-
Hi,

Some of the weight lost will be water and stored sugar – the rest fat.

If you lose this your fat % may show up higher on the bio impedance – as this measures resistance of fat vs muscle (bulk) and you’ll have lost some bulk through the stored substrate.

Keep up the good work though as it’s clearly of benefit for you.

Thomas and all readers – please note you can drink water before the workout and all day as much as you want.

dont drink huge quantities of water all at once as it can cause serious health problems – more than 5 litres in one go can be fatal in certain conditions.

please hydrate fully in the morning and during workouts.

Hi Matt
Happy New Year.
I have been searching the site for a while now trying to find out why you say you should rotate green powders. I can not find my answer , so please can you explain why to me.
Is it ok to keep using the same brand and type
Thanks
Amanda
PS: I am fighting on the 19th Feb in Norwich!

Hi Matt,
I've just started the first week of the FWFL plan, is there a set rule for training times, I generally run first thing in the morning for half an hour and then row in the evening around 18:00, and then eat afterwards,looking at the  meal planner that Gavin put together he trains late in the evening, which due to family constraints is not easy for me to do.

Hi Derren,

Although exercising last thing at night is the most effective way for rapid fat loss – we do allow members with families the caveat of pre evening meal training.

I for one do this – when my exercise bike hasnt been burnt down! as the wife likes a catch up and I read the lad his night time stories.

Wow betide me if I chose the bike over the family!

hey – so basically that’s fine to do.

Hi Matt,

I attended your seminar at the performance centre on Saturday.

Is the 4 week fat loss program available to us?

ok there is an exercise guide – we’ll post an email so oyu can see where to down load that.

I have a question about exercise- that may just apply to a few people doing your programme. For me the goal of this program is fat loss and long term health rather than achieving top athletic performance because I am not an athlete – although clearly I don’t want all my muscle to waste away. Given this goal what should I be taking before, during and after my exercise during a) the intense phase b)maintenance phase? I weigh 75kg-aiming for 70kg. I’ve seen you recommend the following in the forums

BEFORE EXERCISE

- BCAA’s -20g – do you take this all before training or before and after? And is this just for weights sessions or before cardio too. Is BCAA+ a good one from myprotein?
- Tyrosine, glutamine, arginine – are these necessary or just for athletes?
- Do I continue with the BCAA’s during the maintenance phase?

BCAAs will protect your muscle mass and lower stress hormone production – tyrosine gives you energy. the other aminos help with recovery and GH release. they are all helpful whether you are an athlete or not.

DURING EXERCISE

- How long should I be training for?
- If I train say 45 minutes cardio do I need anything during the exercise?
- How about it’s a 60 minute combined cardio and weights training session?
- What percentage of MHR do I need to train at for fat loss in intensive and maintenance phases?

I would look at the clients example report / training shedule we sent out. I would recommend you do;

30-45 minute cardio / HIIT / intervals am and pm
weight either integrated or separately.

after weights you can take protein / aminos and this does not count towards your meal totals – after cardio just eat the meals

AFTER EXERCISE

- Do I take a shake after cardio sessions or just weights
- Is there a dairy and egg free protein shake you can recommend – I currently have pea protein from Nature’s best that I mix with Phylium husks and blueberries and almond milk and I’m thinking of adding apple fibre and green powder (superfood XS or Green Edge II?)

check the carb content of that shake – please

- BUT- my nutrionist advised me that adding fibre to these drinks prevents the body from absorbing the vitamins and minerals properly –Is that correct and should I take a fibre drink separate from the nutrient one?

fibre will lower absorption of some minerals – so I would take them late at night (ZMA).

Sorry for the long question

Hi Matt

quick question regarding flour ( I was reading what you wrote about using Flaxseed meal as a flour substitute). I haven’t seen this is any supermarket around here. Are there any other alternatives you could recommend for baking (eg, to make dough for a chicken/veg pie or beef pie) for example. Wholemeal flour or brown flour? What about puff pastry that you get in the freezer (it looks white so I assume that it is bad even though quite light)?

Cheers
CJ

Hi Matt

I am on the last day of the intense phase and its been tough going – but I’ve stuck with it!! I’m pleased with myself for that – but I am a bit disappointed with my results.

I have lost 5 lbs in weight overall in the 14 days, in the past week I have lost only 0.6lb in weight ,comprising 1.2lb of fat and 0.7% body fat according to body stats. This seems very low – and takes me to 23.7% fat (unless I measure as an “athlete” in which case I get to be 15.4%!). Tomorrow, before I begin my 48 hours off, I will measure myself to compare against 3 weeks ago. I am of course really looking forwards to my 48 hour rest and eating some carbs like porridge (and a treat of ice cream!). BUT I am bound to put on weight and i suppose my question is, once I embark on phase 3, exercising just once a day and having a bit more carb (.5g for each kg of body weight I am aiming for)every 4 days or so – will I put fat back on?? Or can I expect to continue to lose it but extremely slowly?? Am I just not suited to this plan (it maybe can’t work for everyone?) Or do I have unrealistic hopes after seeing other peoples fantastic losses (I know everyone is different)? I really have stuck to the plan (as you know from the detail i sent you)and tried SO hard. Is what i have acheived actually what I should have expected?

Advice welcome

D

Hi matt

thanks for the encouragement – much appreciated!

Interestingly, having had a day off the plan (and eating quite a lot of sugar – in fact lets face it – a LOT of sugar) I went straight onto phase 3 the next day. I just felt so ill!! It has really shown me that for me sugar is an absolute poison – not that that will stop me craving it I’m afraid. I have also slept a huge amount – 12 hours last night! I feel tons better. (I did find my sleep was affected by the intense phase and had a couple of really bad nights – proper insomnia. I expect this is another result of brain chemicals being altered by reduced carbs and detoxing)

I have found I can up the intensity of my workouts again as I am exercising just the once a day and will build in some more heavy weight sessions (which I began to do towards the end of the intense phase but I was getting a bit weary so couldn’t push my usual sort of weights).

I have a couple of really simple question arising from my read thru the phase 3 part of the book again. I plan to have my “extra” carbs as things like rice but you measure it in cups and i have no idea what this is in grams?? Could you let me have a translation of cups to grams please? And do you mean cooked or raw weight? Also, do I need to worry about altering the ratios of protein/carbs/fat to avoid adaptation yet or is that for later, when I am ready to get into maintenance mode?

Thanks again for the support! Onwards and upwards!

D

Hi Matt

I was at the health food store yesterday looking to buy BCAA’s in liquid form to take during exercise but all they had was a bottle called ‘liquid Aminos’. It didn’t say BCAA. Is there a difference? Otherwise, all they had was a bottle of BCAA capsules ( I can’t remember the components) or seperate aminos to buy (ie, a bottle of tyrosine, glutamine and argenine – all in capsules). What do you recommend? Should everybody use aminos during workout for muscle protection and energy (is that their purpose?)…?

Advice welcome
Thanks
CJ

Hi CJ,

on your question on fat burners yes – they work – they stimulate CNS activity so you release more fat to fuel a workout. they are best taken first thing or pre workout –

I would use stimulant ones carefully – and take time off and cycle them with other fat burners which dont have stmulants in them.

Creatine works really well to increase the muscles ability to repeat creatine phosphate based activities – exploisive ones lasting 6-20 seconds……

the regenerate system uses creatine to increase muscle recovery, definition and size – if that’s what you are looking for I suggest you order a copy….

Hi

I will look into ZMA – I have taken BCAAs and glutamine before bed and my multi vit has zinc znc magnesium in it – but maybe I need a bit extra when on the intense pahse.

Will also look for a cup measure – presumably like the american cups measures.

I will also look on the site for the carb cycling info

Ta

D

hiya

me again. This time a question about the timing of supplements as I am gathering from reading posts to and from other people that when you take a supplement is as important as what you take!!

I currently take BCAAS, ALA and L-glutamine in water before exercise (about 30′ before), protein shakes after weights sessions (immediately after), multi vitamin, chromium, Q10, glucosamine and a fish oil capsule after lunch, L- carnitine and a sports antioxidant after the 6pm meal and sometimes (especially during the intense phase) BCAAs and glutamine in water again before bed (or even in an extra protein shake if I felt absolutely whacked). I must rattle – but there seems to be a good reason for all the different things? I will now add ZMA next time I do the intense phase – unless I need it all the time. I think I need more fish oil and maybe move that to before bed??

It does cost quite a nit, but shopping around and looking for offers generally means I get good deals. I just wnat to check I am taking what I need, not wasting my time and money taking anything I don’t – and taking enough of things at the right times to be therapeutic.

Theres a lot to learn in all this!! Its like being in the middle of my own experiment. Very interesting, watching myself change and monitoring how what I eat and do affects absolutely everything.

Ta again

D

will try all this – is the GH powder in your “shop” area? Will have a look.

D

Hey Matt!

Just joined yesterday! I’m Lost!!!!! all i wanted was diet plans to follow. Can’t really find any on the site, Where do i need to look.Thanks
Darren

Hi Matt

With the different types of flour – is it better to use spelt, rye or a non’wheat’flour if you have an intolerance to wheat,but can use whole-wheat flour if you don’t have an intolerance? (during the maintenance phase)? It seems that the CHO number in each different flour varies somewhat, it’s quite high in all… I haven’t been able to find flaxmeal so am looking into buying a coffee-grinder to grind my own flaxseeds (i assume that’s all i need to do to make flax-seed flour???) but until then, the other flours??
Thanks
CJ

ok – essentials are; fish oils, a multi, zma – GH powder
then BCAAs, whey, and the other aminos – creatine…

we’ll do a list on the site – we done on your progress.

i’m not sure how much it would cost to send to where you are but you could ask a friend to bring it over?

Just been around to Vitamin Stores trying to get all the supplements you have referred to other members above (CLA, ZMA, Arginine, Tyrosine, L-Glutamine, BCAAs) – not all available here in Abu Dhabi and because they are really strict on things being sent via post, could you perhaps tell us which are the absolute most essential supplements to take and when we need to take them (so, when I go home to Aust, I can buy them there and bring back with me)?

Also, with the BCAA’s and Creatine powder I found there, the serves had SO MUCH sugar in them – it seems pretty worthless to take them! Any recommendations here?

I really want to order the GH you made but am worried about delivery here so am I able to arrange for delivery to Australia?

Finally, is there a summary-document on the FWFL website that details the different supplements, what they are for, how they help, when to take them, etc etc – like an info document, we can access? I’ve navigated through a fair bit but can’t find anything.

Look forward to hearing back from you
Thanks so much
CJ

ps, 3 days on and went down from 56kg to 53.9kg!!! Had day off today and a little too much sugar (naughty) – back on tomorrow for the week though – only 3.9kg to go!!

Thanks, Matt. Appreciate it.
With the ZMA I bought, it says to take 2 capsules for women each night and 3 for men. It also gives a warning that you can take too much of it… so, do I trust the dose on the bottle is the safe and right dose to take? And is it to be taken every night, together with a fish oil, before bed?

I’ve been taking Vitamin C every morning, and sometimes before training, also, Musashi Re-Activate Hardcore Pre workout Supercharger (has a list of ingredients including most of the BCAA names, ATP, Potassium, Magnesium, B-vitamins and Folic Acid)…

Finally, if I’m adding a tablespoon of Flaxseed Oil to my breakfast protein shake, do I still need to take the fish oil that night too or is it too much Om-3? Read that Flaxseed Oil lowers testosterone in women (more than men) because of the “lignans” in it (not sure what that is) – but it’s good for other things, so, what is the best way to take the flaxseed oil to ensure my testosterone isn’t shot or should I just use flaxseeds (ground) in yoghurts etc, instead of the oil (or just alternate between) – ie, what is the dose per day to get benefits rather than any negative effects?

Thanks
CJ

Thanks, Matt…
Have half-bottle of flaxseed oil left so should I just throw it away or use it instead of fish oil capsules until it runs out? I usually just add one tablespoon to my protein shakes.

Also, I have read a lot how dairy can cause bloating – the thing here is: (1) non-cow options are very limited (camel milk is disgusting and with the goat cheeses available, they are so high in fat)… (2) Because I’m not huge on meat, I rely a lot on low-fat dairy for my protein (especially cottage cheese, milk for my shakes and breakfast, other cheese and yoghurts (dry options for dip) and normal yoghurts)… So, is there anything I can do to rectify the bloating issue but still take in my dairy?

ps, what is GLA from Borage oil? is this something I need to buy?

thanks again
CJ

Hi CJ

I use Oatly – it’s low GL compared to rice dream (6.8g carb per 100g) and contains high levels of BetaGlucan soluble fibre – that’s the one that reduces bad cholesterol.

ok bloating means you are intolerant as you are not digesting properly.

the ZMA – i’ll repeat just take it and dont worry.

if you are getting a poor belly after taking it then have some dairy with it

with dairy – fermented will cause less problems thank straight up. so cottage cheese and yoghurt – not milk for example…..

Hey – we do sell whey protein on the site and we’re giving away a bag of fibre for free with each tub.

there’s load of recipes in the members areas – i’ll make sure you get some;

you can use water – or milk – and goat’s if you’ve got problems with dairy……

Berry explosion

Vanilla protein powder 1 scoop
Mixed berries – handful
Honey – teaspoon
Spirulina – teaspoon
Lecithin granules – dessert spoon
Water OR skimmed milk – 250-300ml

Combine ingredients together and blend

Use more liquid for thinner shake, less for a thicker shake

Coconuts

Chocolate protein powder 1 scoop
Milk – 250-300ml
Lecithin granules – dessert spoon
Linseeds – tablespoon
Coconut oil – teaspoon
Peanut butter – dessert spoon
Cocoa powder – teaspoon

Combine ingredients together and blend

Use more liquid for thinner shake, less for a thicker shake

Strawberry cheesecake

Strawberry protein powder – 1 scoop
Milk – 250-300ml
Cottage Cheese – tablespoon
Strawberries – handful
Low fat sour cream – teaspoon
Lemon zest – pinch

Combine ingredients together and blend

Use more liquid for thinner shake, less for a thicker shake

Hi Matt

Hope you had a great weekend. Look forward to hearing back from you.

Just wanted to add another question: What are your thoughts on Soy protein? I read that the biological value of it isn’t that high so it’s not the best source of protein, particularly after heavy weight training session, but there are also articles that say that it is a good source of protein (I imagine this means eating soy beans whole or having soy milk, etc).. However, in terms on soy products, additives that are soy based, etc, it seems that there is a red flag against anything that isn’t the whole soy bean, soy milk. soy yoghurt, miso soup.

What is your opinion?

Thanks heaps for your help.
Keep smiling
CJ

see below for answers

I’ve been reading a fair bit and had a question about milk and the coffee-creamers available in stores (you know the powder-ones, like ‘coffee mate’ for example)…

Avoid them. the safe level of hydrogenated fat in the diet is 0%

1. In terms of milk, I know you aren’t a huge fan of cow’s milk, however, with goats or other non-bovine not being readily available, and with raw milk being hard to get (and I can’t imagine the taste of it… yikes!!), what is the best way to have mild, ie, full-cream, low fat, skim??? some say full cream is best for all the needed F and P from the milk (but there is something about making sure the milk is “not homogenized” – do you know what this means? If that non-homogenized isn’t available, is low fat better than skim because it still has the necessary F but not the added sugar that is in skim or non-fat?

cream can be useful – as it’s not homogenised – homogenisation means the particles are smaller and can cross the gut intact – and cause the allergy problems associated with bovine dairy – fermented dairy and raw milk products tend to be better tolerated.

2. With the coffee powder-creamers, it says on the ingredients that it is made from “partially hydrogenated palm and coconut oil”…. isn’t the hydrogenation process making these ‘trans fats’ or are the amounts too small to worry about (considering people will generally have 3 cups of tea/coffee per day)? There are “light” versions of these for lower calories (but the normal ones only give about 10 calories per teaspoon).

Avoid them – hydrogenated palm or coconut oil is just as dangerous as other hydrogenated fats – you need vigin coconut oil for the health benefits it may bring

I emailed a health clinic is Australia and asked about “partially hydrogenated” oils (I was asking them about the trans-fat effect of this because they say plant sterols are best sourced from soft margarines)… and they replied saying that the softer the margarine, the less ‘hydrogenation’ it has undergone and because the serve on toast, for example, is so small, it doesn’t really have a detrimental effect. So, I was curious whether these coffee-creamer-powders are the same or whether we are better off classing them as a ‘totally manufactured/processed and artificial product’ and just adding milk to coffee/tea or using cream instead (maybe Low Fat cream)?

Hi
thanks for all the replies.. I read up on the Soy controversy and I understood that miso, tempeh, tofu and soy beans were the good choices for soy-lovers and everything else (in terms of soy-based additives) are bad. Perhaps only consume moderate amounts of the natural or fermented stuff and try to avoid the artificial stuff… I don’t like soy anything so it’s not a problem but I was curious for other people, esp vegetarians who rely heavily on soy for protein… Also, I’ve noticed that in nut-bars (these are virtually non-CHO but high in calories/fat so maybe only half the bar at a time), they contain ‘soy lecithin’ – I’m really not sure what that is or if it is bad.. does anybody know?

Perhaps a question that all have been wanting but not dare to ask – in terms of maintenance, does anybody still absolutely crave a piece of cheesecake or icecream or a biscuit with cuppa? I just can’t get my head around it…

I’m doing the 4 days on, 1 day off for the next two weeks… wish me luck again! I’m struggling with all this stuff! aaaagggghhhh!!
CJ

Hey Mark – thanks for the detailed feedback it’s exactly what we need members sharing their ideas – and thanks for the positive comments – the guys you mentioned are good and it’s good to find what works for you! –

you’ve fat adapted and also training in the depleted state increases adaptation you can continue to do this with your triathlon training – the pig out days also work – that why there’s a load of book out now on cheat yourself thin etc, the increased calories off sets hormones like leptin.. more on this to come in future articles.

the GH product we’re brining out a 500g tub – it’ll still last 3-4 weeks – and it’ll be £47 – the feedback’s been excellent and we’re all out – waiting for a new batch to be cooked up….

time wise sometimes it’s alot to do but I value the members and want to retain the personal touch which gets lost alot in some business.

keep up the good work guys. Matt

Hey Mark, thanks for the feedback above – really great. Well done on your results too! Fantastic! What do you mean by ‘fasting ’til evening’ (ie, from what time to what time)??
thanks again
CJ

Hi Matt
Just wanted to double check something – if I’m having whey with a little water and ricotta cheese mix (it’s like a thick pasty consistency) with 3/4C blackberries (which I looked up to give less than 15g CHO (as I need 12.5-15 per meal), then add 2Tbs pistachios to get my Fat component (the 2 Tbs only gives about 7g F and 3.3P) – does this mean I need to use less than 1 scoop whey to and add an extra Tb of the nuts to increase the fat to closer to 12.5g (which is what my number is) but to make sure I don’t take more P (since the nuts then give me an extra 4 or so grams of P)? or should I just stay in the ball-park and not count each gram (I was online searching each food/nut etc that I like to eat to calculate P, F and CHO amounts per Tablespoon for instance and have it all up on the kitchen wall. With my Veg/Fruit – I used the Atkins list to find amounts that offer less than 15grams CHO so I know how much to have on my plate)… Just want to make sure I’m getting the numbers right.
Thanks
CJ

Hi Everybody

Just doing some reading about Coconut Milk/Cream – 1/4 cup yields 1g P, 1g CHO and 11g Fat – however the fat is deemed ‘healthy’ as it is an MCT (as with other organic coconut eg, flesh or oil etc). I read that you could mix it with milk (to lessen amount of normal milk you consume) or use it in cooking etc. I recently bought the lite version (less fat – although I’m hoping this doesn’t destroy the nutrients in it) and used 50ml of it to cook my oats (mixed with water to make smoother consistency). Tasted great.

Any thoughts on whether using coconut milk/cream (lite or full fat) instead of cow’s milk or rather, mixed into a jug (part low fat cow’s/goat’s (whatever milk you use)) and part coconut) – does anybody think this is a good way to reduce milk consumption (from cow’s particularly) whilst maintaining healthy fat intake?

Excited to hear back!!!
ps, Matt, sorry for all the questions – you know me… way too inquisitive… but information drives me to make the right choices every day!

Thanks heaps
CJ

HI Matt,

I have 2 questions:

1. How long can one stay on the intensive phase?
2. Could you explain the overeating days more detailed? How
many kcal should one eat etc.

thank you so much

Batu

HI

I have a panic question. just over 2 weeks ago I had a bad fall while running and cracked some ribs – maybe broke them (going to the doc tomorrow to see if anything can be done). I can’t do ANY exercise … breathing and getting dressed are so painful the thought of lifting weights or running – well not a good idea. I have gained over 15lbs in 2 weeks,no exaggeration. I am HUGE!!!!! I have always used exercise (and lots of it) to control my weight but the combination of comfort eating (huge amounts) and inactivity – I am a disaster area. SO, can I do the 4wfl programn without exercise or is it just not going to work?? I really need to get this weight off again fast or it’ll “stick” and besides its too depressing. HELP!!!! (please)

D

hi

I am well and truly told off! Probably what I needed.

Went for a long (slow) walk in the rain early this morning. Back on the intense phase in terms of eating plan.

Recovery starts here I guess. I’m interested to see how the diet works without all the working out I did last time. Walking is my max for at least 2 – 3 weeks according to the doctor this morning.

Trying NOT to beat myself up – thanks for the help. Much appreciated.

D

Hi Matt,

Any update on question 250.

Thanks

Sharon

Hi Matt,

I am a vegetarian and dont eat fish or eggs. Is it still possible for me to participate in this programme.

Thanks

Sharon

Hi Matt, I’ve got a question about coffee on the intense phase. – (apologies if it’s a little long winded)

I was wondering if it’s ok to have a black coffee between Breakfast & lunch?
- the reason I’m asking is that I’ve heard that coffee causes your adrenals to put more sugar in your blood system(this may or may not be accurate), so with this in mind, I was wondering if this then would be detrimental to insulin response if you’re not exercising right after? – or is it not a big deal and therefore ok.
- this is specifically related to the intense phase.

Your words of wisdom are much appreciated!:)

Thanks C

Thanks alot – feedback always appreciated -

regarding your training and lifts – you need to prioritise for the 2 week intense and switch to circuit based metabolic conditioning – higher reps – including your olympic lifts…

go lighter – faster – take some aminos in addition to the meals BCAAs and tyrosine plus some EAAs afterwards….

Hi Matt,

Wondering if you’ve got any feedback regarding the coffee question number 261?

Thanks

yes mate the rhomboids tire out – but still sometimes it’s good to shake things up a bit – you can always do hang cleans for reps….

so for your feedback – yes to everything – you are on a fat loss intensive phase – make sure thats your goal – use aminos only. amanda – used sme carbs as she was on a longr term approach – something you can do after the 2 weeks intense.

shift wise – just make sure you train before you eat and after you eat your last meal – other than that just shift things around.

if you do an extra training session you can have a protein only shake – either whey or aminos.

Olympic lifts are not ideal for high reps but I can use 40-60% loads and focus on faster lifts with extra sets. I get what you are saying tho, focus on 2 week phase and worry about strength improvements and my Kettlebell sport timed-set totals on the maintainance/prep phases? Factor Fat loss into my periodised plan right? (I looked at your feeds on the case study with the female Thai Boxer).
You advised her to consider a recovery shake after hard sessions, should I consider this option or just rely on the EAAs as you suggested above?

Another question I forgot to ask was with my job (Personal Trainer) my work hours/training times can shift around, training daytimes instead of evenings or late morning/lunchtimes instead of early mornings! Will this dramatically effect my fat loss or can I still acheive good/fast results?

Sorry to ask so much in short space of time, I am excited about the plan and want to hit the ground running with phase 2! Thanks again.

Hi Matt

Am in the prep stage just working out my meal plan for the 2 week intense phase. Due to work and travel its sometines hard to have a proper meal and was I wondering if protein bars are any good to use now and again. Also one of my fave afternon snacks is a small amount of organic peanut buter on a couple of oatcakes – is this allowed?

Cheers

ok,

train twice a day – once before you eat, once after – take aminos after the last session 20g to protect muscle mass.

if you train with weights in addition to this then take an additional shake after the session.

Keep the sesssions to 45 mins max – you could do less.

example – am hill sprints (20 mins) 5 sets chins ss with handstand press ups.

PM swimming 45 minutes.

mix it up – do low and high impact – intervals, weights integrated sessions

There are free downloads for the training.

If you get really tired – do some steady state stuff.

Great Matt, really appreciate the advice!
To be honest if I had a strength coach they would say the shrug part of the pull in my Cleans and Snatches needs work so the lighter Hang Cleans will help that! lol

So if I have a day where I have clients from 6am to 9am (which as you will know is prime PT time), as long as I get in two sessions during the day (around last meal) it is better than skipping a session. Thanks.

I have brought EAA tabs, if my last session of the day is a weights based session, should I worry about taking some or wait till breakfast after another session? Seems alot of training between evening meal and breakfast, I understand your reasons in terms of fat loss, but will I recover enough? I don’t want to have an overtraining affect as this will not aid fat loss…right?? I may be totally wrong so excuse the questioning of your methods? (We’re tought at uni to always ask why?…sorry).

Thanks again mate, don’t know how you find time to do everything, crazy!? lol
I start Phase 2 on Friday!! Can’t wait!!

Thanks Matt, appreciate you taking the time to go over the same points, I just want to make sure I get this right to get some fast effective results and it’s hard to shake that “carb for recovery” bug even after looking at all your research!! Guess thats whats wrong with society! lol
I started 2 week phase today so gonna see how the 1st week goes! Excited! Thanks again mate.

by forcing the body into a low sugar state you accelerate fat burning even after the workout.

taking excessive carb at this time – until you are fat adapted can switch off fat burning through insulin and moving into an absorbative state.

once you are in full blown fat burning mode – you can and should use carbs post training and keep a low carb environment (low insulin environment) the rest of the time.

aminos trigger a small to large insulin response (dose dependant) and whey isolate and hydrosylate – quite a significant insulin response.

Hi Matt

I am 6 days into the 2 week intensive phase and its all going well. I have a few questions;

For beakfast I have a protien shake with L Glutamine, Wheatgrass, Psylum Husk and some ground oats (all from myprotien), I mix it all with semi skimmed milk. Is it ok to use milk or should I be avoiding it?

I used to eat a lot of bananas but realised that they are high in carbs so have cut them out, but is it alright to have an apple for a snack mid morning if I get hungry?

Can I put a spoon of honey in my green tea?

Thanks

Paul

Hi Matt,

I would like to know what your opinion of diet soft drinks like coke zero etc and sugar free chewing gum is.

thanks

Batu

hi Matt day 5, so far so good, about 2 kilos off, havn’t had a chance to check bodyfat yet.

I have a question about cravings, they seem to be dieing down now, but I have had the odd little slip (hope this won’t effect results to much but generally focused, my question is that I have had the odd headaches here and there, not to bad mind and as I said seem to be dieing down, but are these linked to the craving and drop in blood sugar?

Have had the odd cut (a bit smaller than size of my little finger) of 80% Dark Choc to curb cravings when really bad, due to not having enough money left to buy Chocamine with the other supplements I brought (EAAs, BCAAs & Tyrosine, Inositol & Glutamine), is this ok?

One other thing, is do you recomend any way to mix EAAs shake that will stop it foaming and tasting so so bad! (I have had dirty pints in my uni Rugby days that tasted better! lol). Could I have a whey shake with water instead?

Thanks as always.

Hi Matt,
Question about the 2 days off after the intensive phase.
I was wondering why this needs to be 2 days and not 1 day or 1 meal?

thanks,
Caroline

Hi Matt,
I bought your Four Week Fat Loss e-book. I read it and found it lots of usefull informations, Congratulations!

I prepare some body building competition (In July Mr. Titan in Uk and two others in my country in Hungary). I don’t use any steroids, I do in natural way. I started my diet a month ago when I was 92 kg, with 12 bodyfat percent. My aim is around 80-82 kg with 6% bodyfat.
My aim is certainly loose bodyfat and try to preserve my muscle tissues. Last year I tried a very low carbs diet (2000 calories and 100g carbs a day), I lost my weight very quickly (I have very fast metabolism) but I also lost lots of my muscle, so I decided in this year I do a much slower way. I eat 2900 calories a day ( 309g protein, 286g carbs, 58g fats). I eat the carbs only in the morning (two meals) and after my workout. Later I consume only proteins and fats (and very few carbs in vegetables).

My workout plan is: I do every muscle gorup twice a week (one heavy training with 4-8 reps in sets and one easy one 10-15 reps), altogether six workout, around 60 mins each. I do one cardio in the mornings for 45 mins (power walking + TRX suspension workout) + one cardio directly after my afternoon workouts for 20-30 mins (some intervalls and then 100-120 hbpm).
I consume 10g BCAA, 10g L-Glutamine and 2g L-Carnitine before the morning cardio and during the afternoon workout. I also use multivitamins, Fish oils, Flax oil, Q-10, Beta-Alanin, AAKG, Fat burners (Colin+Inosithol basic) and thermo fat burners.
Is it sounds good, or you would change something?

I’m also interested in, what is your opinion about Nutrisport products, proteins? Have you ever tried them?
Thanks,
Csaba

hey dude –

1st – the 4 WFL is not for body builders getting ready for competition – i’ve looked after alot of body builders (natural ones) and you need to do things differenttly headed into a show.

your intake sounds good although – I woud go lower on carbs and higher on fat adn protein – then oyu can load up on carb closer to the comp?

how are your fats coming down – good I hope -=

colostrum really worked for me – I’ve also heard alot of good reports from others using this combined with creatine.

it seems the colostrum slows creatine aborpstion (sp)! so you get more into the system.

either way dude try it – as a natural you need to be taking colostrum trust me.

I order mine from neovite (I hvae no attachment to them for recommending btw)

good lucj do you have pictures – be good to get oyu on the site……

Hey Paul,

Thanks for the comments.

The 2 days off need to not be crazy binges – you can have one cheat meal with some wine.

Then you can go into maintenance where most poeple continue to lose fat at a slower rate –

Maintenance means 1 session of exercise per day (more if oyu want to) only eating starchy carbs after exercise and otherwise sticking to the plan with the protein, veggies and good fats making up the main bulk of your meals.

then you can do the intensive phase at any stage to boost things – some people work well doign intense monday to Friday – then having an ‘off plan day’ and 1 day ‘normal’

You should not have lost muscle mass – although some water and sugar weight in the muscle will be depleted through the training and lower carb intake – this will increase rapidly – it’s not fat just stored glycogen dont be alarmed if you go up 3-4 kg over the 2 days – you’ll drop down 2-3 as soon as you begin exerciing and eating back on plan and the weight will return to normal if you go into the intensive phase again.

Sounds perfect.

Make sure on your weekends off you;

keep to regular meal
Eat high protein and veggies
Eat more of the stuff you’ve missed but dont stuff your face!
enjoy the treats in moderation
you should have 1 -3-4 hour period where you throw the rule book out the window
train if you feel you want to but otherwise rest

Ok you need to look after your lean tissue with adequate protein and good fats – you need to restrict carbs to lower body fat through keeping insulin and blood glucose low.

I would keep to 100-150g of carb and higher protein 300g – fat around 80g but you can go higher fat and lower carb.

once you have fat adapted then restrict calories from all sources in the same ratio – you should hold onto your lean mass – you can use aminos, glutamine and creatine to support your lean mass whilst ‘cutting’

I would use fat burners pre competition as well – green tea extract – and a fat burning complex

email the pictures to info@fourweekfatloss.com

cardio wise only do intermittant stuff even when cutting….

I’ve started to use the Colostrum 3 days ago, I don’t feel it’s result significantly although yesterday I could squat with more weight than earlier during my diet.

Unfortunately my diet doesn’t go really well, I haven’t got experience preparing for competitions as this will be the first one in my life and this diet the first serious in my life too. My problem is I loose my weight to quickly and I don’t realise it is mainly fat That is really sad to see my sizes reducing. I’ve already lost 5kg since I started my diet 4 weeks ago.
I think I loose tha same amount muscle than fat, which is definately not a good proportion. Which is the best avaible prorpotion for a natural in your opinion?

From next week I’m going to try out what you recommended for me (less carbs (roughly 200g) and more protein (350g) and fat (80g). I hope it will work better. I don’t want to reduce the total amount of calories because the weight loss is would be more quickly.
The other change is which I’m actually thinking, to reduce the numbers of cardio. I keep the morning ones but I’d do only twice a week after my afternoon workout. Is it a good idea in your view?
Or if you have anything else idea, I would appreciate.

Sure, I can upload my photos which was taken before I started my diet and I also can upload the final result. Where can I do that?

luke well done – 3% is a decent loss – it would have been a bit more if you’d been strict.

I would do intense – monday to friday and relax on weekends – then once oyu are lean enough switch to maintenance 1 week and intense the next week.

glad you like the programme dude – we aim to be effective. please tell your friends to sign up – we do offer some incentive to people who refer friends and we also find if someone pays for the programme they are more likely to succeed.

dude DOMS – just train through them – it’s not gonna kill you!

lol – mate stay in touch.

yes mate, the plan looks very good – get the greens in at breakfast.

you may need some calming aminos for the nightime – do you train at night routinely?

take some glutamine, inositol (5g) or each and maybe some glycine 5g post training – you could also use some aminos EAAs and BCAAs – 10g of each post training at night

are you aiming to drop fat or to bulk up a bit mate?

the ZMA take this at night – take the multis in the day 3 with each meal – max 9 per day

Hi Matt,

Thanks you recommendations, from Monday I’m going back to 150g carbs a day. I’m coming back in 2-3 weeks and say how is it going.
And as I promised I sent some photos of mine before the diet to info@fourweekfatloss.com

Best Regards,
Csaba

We’ll put up an area for recipes – good idea – the recipe you mentioned the serving size will be for more poeple and also it’s a maintenance meal as mash is a starchy post workout carb only – not for intensive phase.

stick to your grams of each macro nutrient as closely as possible -

Hi Batu,

there are many reasons why this may have happened – did you get measured directly pre and then post. also I was wondering why you got measured.

T levels fluctuate alot – which blood markers normalised was it cholsterol – over training can temporarily suppress T and it then bouces back up after a few days rest or less training.

what happened to your body fat and weight – do you have a copy of your results – ?

Matt

Hey Batu –

Turkey rocks – I really enjoyed my time there and the family did too.

you appear to have the classic symptoms of over training and as a result your thyroid and T levels are off. I know a fair amount about this through working with athletes and also through having overtrained myself alot over the years.

you need to start a step wise programme to rebuild yourself and try not to over train along the way. Please start with the basics – get some sleep – take some adaptogens – I can mix you some – where are you based.

I would avoid steady state cardio – and dont train longer than 45 minutes – keep to 30 minutes for now until you start feeling better.

some tyrosine would also help you.

yes you can eat beans and pulses – just count up the carb and protein grams and make sure they fit your required weight.

cardio wise – I would suggest the use of BCAAs and tyrosine as this will provide energy, protect muscle mass, decrease fatigue and lower stress hormone levels.

to be honest i’m not surprised you are still carrying a bit as steady state cardio can make you fat and ruin your life. lol.

switch to intervals – fast then slow for all the training you do.

Hi Matt,

Here I’m again
Unfortunately the results doesn’t come, I still loose muscle tissue and strength (every week my bodyweight dropped 1 kg, and all of my musclesizes decreased week by week as well, particularly my thighs)however my bodyfat percent stucked around 10%. This is so nerve-racking!
I realised the reason is probably I didn’t eat enough carbs, so I need some radical change.
From this week I use your Carbohydrate cycling system in a litle bit different way. 3 days carbs restriction (150g a day) and 2 days carbs loading (400g on the first day and 300g on the second day). I also decided to change my training process. Cardio trainings (low intensity and even the intervals one) didn’t cause sensible change in my body composition. So I read an article about the German Body Comp program and decided to try it out. I’m sure you know it, as you are great expert
What’s your opinion about my new plan? Would you change something on it?

Best Regards,
Sandor Csaba Nagy

Aspartame can indeed cause cancer in lab animals even at dosages in line with what humans consume – I would avoid it.