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Questions about Four Week Fat Loss

Category: Non-Members, Q & A – Author: Matt – 11:46 am

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

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

best regards

Matt Lovell

Comments (235)

« Questions about Four Week Fat Loss – Non Members – Keeping a food diary »

235 Comments »

Comment by Ollie Frost — February 18, 2009 @ 5:09 pm

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
Comment by Matt — February 18, 2009 @ 9:16 pm

Hi Olly,

what are you having for breakfast?

This meal is key to supporting energy throughout the morning.

I find an egg or meat based breakfast plus some veggies is the only way to sustain energy -

Shakes – and other lighter breakfasts dont seem to help here.

For mid morning low energy keep drinking green teas, and take some nuts – a handful to keep you going.

The feeling will improve alot in the coming days.

But do take the time to invest in a hearty breakfast with a good couple of palms of protein.

M
Comment by Jo — February 20, 2009 @ 10:15 am

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
Comment by Matt — February 20, 2009 @ 10:29 am

Hi Jo,

First I would ask how do you know you are allergic, was it through a test or from birth – and what type of allergy? Alot of tests are rubbish and mean you exclude foods which actually would be fine to eat.

Soya protein is fine, add some fibre from apple pectin or psyllium husk to make it more filling, also usign green powders like green edge II help to add nutrition to these shakes.

Olive oil is fine – seeds are fine – make sure you have a shake in the morning if you struggle with appetite.

Are you allergic to all eggs or just chicken eggs? In which case you could try duck eggs.

M
Comment by Jo — February 20, 2009 @ 1:50 pm

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!
Comment by Matt — February 20, 2009 @ 1:57 pm

Hi Jo,

Agreed on the eggs – not worth trying. How are you with bacon and other meats – try these instead.

cook a few veggies and have a small salad with the meal to balance it out.

Look at the food exchange list – I think you can download this from the members area – this give plenty of options apart from those you are allergic to.

M
Comment by Jo — February 21, 2009 @ 2:02 pm

Fine with all meats apart from beef.

One more question, why are saturated fats like coconut oil important?
Comment by Matt — February 21, 2009 @ 5:01 pm

Saturated fats have had alot of bad press in the past which has not all been warrented.

We need some saturates in the diet as they form part of cell membranes – an excess is harmful to health – most people eat too many saturates and too much of the wrong fats in general.

30% of you fat intake should come from saturates, 30% from mono and the final 30% from poly – with an emphasis on omega 3.

coconut oil is classed as a saturated fat but actually contains high levels of medium triglycerides.

See article for more information on healthy fats.
Comment by Jo Wood — February 27, 2009 @ 3:02 pm

Hi,

I can’t find the downloadable weekly meal planner on the site…
Comment by Matt — February 27, 2009 @ 3:44 pm

Hi Jo,

You can download weekly plan here

M
Comment by Jo Wood — February 28, 2009 @ 7:31 am

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?
Comment by Matt — February 28, 2009 @ 9:45 am

Hi Jo,

don’t worry re questions – it’s part of the system so you learn what you need to do.

Cooking stews is a great idea – and over cooking all meals so you have them ready is also really handy.

The alcohol will burn off when you cook the stew, the sugars though remain. Ideally you’d be looking at a maximum of 25g of carb in this meal – if you train with weights or any training first you can have a bit more.

A bottle of wine has around 480 cals – but this goes up and down depending on the type of wine. the calories come mainly from dextrose which is a simple sugar. I would aim for 1 glass of wine for a 2 portions for flavour.

Matt
Comment by Jo Wood — March 1, 2009 @ 7:51 am

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.
Comment by Matt — March 2, 2009 @ 9:39 am

Hi Jo,

It’s hard with children – when you are the main carer. I would do the training when she sleeps as this will be much less stressful.

Have breakfast as normal according to your weight and palms when you get up – you’ll be able to train a bit harder as you’ll have eaten – so make sure you do interval type stuff.

Keep going!
Comment by Jo Wood — March 5, 2009 @ 6:42 am

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??
Comment by Matt — March 5, 2009 @ 8:55 am

Hi Jo,

With any diet you need to eat instinctively – so if you are full up then stop eating!

the exception to this is if you were eatign to build muscle in which case you need to eat a quota of protein.

try to eat all your protein and then as much vegetable / salad as you need to feel full.

How much protien are you eating with each meal?
Comment by Jo Wood — March 5, 2009 @ 8:38 pm

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?
Comment by Matt — March 6, 2009 @ 7:55 am

Hi Jo,

30g is a good amount. you could eat 20g in a meal if you feel that 30g is too much.

Try to eat the protein first and then the veggies.

You will feel full at first with the meal plans and timings but as you metabolism speeds up and the exercise becomes more intense – you’ll need the whole 30g to help the body repair and nourish your lean tissue.

with the shake if it’s substantial as it is then add a little protein to the evening meal. You can mix proteins if you are eating more than 30g.

Matt
Comment by Jo Wood — March 6, 2009 @ 9:38 am

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?
Comment by Matt — March 6, 2009 @ 9:48 am

Fizzy drinks generally are not good for your health. Fizzy water is ok but try to go for ‘naturally carbonated’ waters like san pelligrino and bardroit (sp)!

Having diet sodas as a treat though is ok once in a while.
The sweeteners do appartently have some effect on insulin in a kind of pavlovian response way. This wont hamper you results as you are only taking them every couple of days.

Try to keep to the diet drinks whilst on the intensive phase.

Some of the herbal teas can be really good. I like the yogi ones, they do a detox and specific blends for different things – like stomach or to help you sleep. these can be drunk after your pm exercise to help the system calm down.

Matt
Comment by Jo Wood — March 8, 2009 @ 8:32 am

What about coffee??
Comment by Matt — March 8, 2009 @ 10:16 am

Hi Jo,

Black coffee and tea are fine. You can use a spot of milk but no latte or cappucino!

What caffeine intake as in excess it’ll tire you out and lead to dehydration.

We’ll put up a caffeine sheet on the members area for more information

Matt
Comment by Jo Wood — March 8, 2009 @ 12:57 pm

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!
Comment by Jo Wood — March 13, 2009 @ 11:37 am

Hi Matt,

I have been finding this week really tough as have major pmt, which I think has been hightened by my hormones going a bit up the spout as I only stopped breast feeding the two weeks ago. I’ve got really bad cravings for comfort food and am an emotional roller coster, plus I’m finding my motivation is really low. I’ve not given in yet and even managed interval training on my spin bike with very very sore swollen boobs this morning!!

Any suggestions!!??
Comment by Matt — March 13, 2009 @ 11:47 am

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.
Comment by Miss Phillippa J Dixon — March 15, 2009 @ 7:44 pm

wats your opinion on tabata training while doing the 4 week fat loss plan. Also is it ok to eat 5 times rather than 4 for example breakfast at 8am then 1st snack at 1030am, lunch at 1230pm,2nd sanck at 330pm then evening meal at 630pm.
Comment by Miss Phillippa J Dixon — March 15, 2009 @ 9:24 pm

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.
Comment by Matt — March 16, 2009 @ 8:07 am

Hi,

Tabata is excellent – as it’s relativey short. I’d recommend whilst on the type of training plan you are on to take a post workout shake in addition to your meals. include some carbs in this 25% of your body weight in kg / g. so if you weigh 60kg then add in 15g of sugars and 30g of protein.

you’d also benefit from using some other sports supplements like creatine and glutamine to nourish and support you muscle tissue whilst on the 4 week plan.

Matt
Comment by Jo Wood — March 18, 2009 @ 6:51 am

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!
Comment by Matt — March 18, 2009 @ 8:23 am

The sweet breath smell is from ketones – as you suggest.
Make sure you eat plenty of vegetables and include some seeds in your meals – this is to keep alkaline foods and calcium rish foods high. Sesame seeds are particularly good.

The exercise sounds excellent – I appreciate you cant’ do high impact but the bag will help with that. Sometimes you can do pure body toning stuff – just non stop as a workout as well – like abs, squats, lunges,side leg rasies, back extensions etc – in a circuit with no rest.

You can actually now do a 5 day on 2 off approach if you want to. New york is great for gyms and healthy eating – but have some fun too! just do alot of walking and a couple of sessions. Be careful after the flight as dehydration makes any intensive exercise tough. A good sweat after along haul flight gets the system back in synch.
Comment by Jo Wood — April 7, 2009 @ 7:45 pm

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.
Comment by Matt — April 8, 2009 @ 4:34 pm

100% cocoa is great! full of special ingredients called flavones – which help blood pressure and circulation.

It’s also low in carbohydrate – go right ahead and enjoy the benefits and taste!

There’s a free download (for members) on the site called tea and chocolate for athletes
Comment by Jo Wood — April 8, 2009 @ 7:12 pm

I can’t find the download…
Comment by John White — April 14, 2009 @ 1:35 pm

Hi Matt,

I have just signed up and wondered why you haven’t included any specific training to go with the eating plan. Also, I start work very early when my Gym is closed and will struggle to do the A.M.work-out.

Next, question, can you build musscle whilst burning fat?. Some articles suggest that you can while others say It’s not possible. Whats your view and if you can, whats the best way to achieve this

John
Comment by Matt — April 14, 2009 @ 4:38 pm

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
Comment by Mike — April 18, 2009 @ 6:22 pm

I,m a 14 yrs old boy and I wanna know my conditions for getting slim and smart. can you tell me how long should I diet and exercise to get slim ? My waist is 39.5.
can you help me please.
Comment by Matt — April 19, 2009 @ 3:42 pm

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
Comment by Carla — April 21, 2009 @ 7:36 pm

Hi Matt

Thanks for all the info – it was fantastic!!

I wanted to ask you one more question, just to clarify, is that ok???

Caffeine: I LOVE coffee (and drink heaps of green tea and black tea (also contain caffeine) – my understanding was that caffeine helps keep your mind alert and you said that it’s good pre-game or pre-training to keep your motor units firing… and also, i thought it surpresses appetite (therefore you eat a little less and accordingly create a calorie defecit)… but then you mentioned something about caffeine and fat cells around the midsection and insulin resistance??? can I keep drinking my coffees or am i going to put on more fat (or not lose any more) because of it?

Thanks
Look foward to receiving the details to download the transcript and all the rest of the info regarding the program!
Thanks again
CJ
Comment by Peter — April 21, 2009 @ 7:41 pm

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
Comment by Matt — April 22, 2009 @ 6:43 am

hi Pete,

We’ll be doing the calls as part of membership to the four week fat loss system and the sport vlog site – so more to follow!

Thanks for your comments

Matt
Comment by Matt — April 22, 2009 @ 7:16 am

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
Comment by Dave Macdougall — April 23, 2009 @ 7:30 pm

Hi Matt could really do with some advice for shift working. I do 6.30 14.30. 14.30 22.30 .22.30 06.30.
I have cooking facilities at work cooker fridge and microwave.
Thanks
Dave
Comment by Matt — April 23, 2009 @ 11:01 pm

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.
Comment by Matt — April 24, 2009 @ 7:13 am

Hi guys,

I ideally I would not use a microwave as I believe it denatures the proteins and may be harmful.

could you give us some more information on the shifts, do you do one shift for a week and then a different one for a week?

How does the pattern work?

We’ll be able to give some more advice once we have this information.

Matt
Comment by Dave Macdougall — April 24, 2009 @ 8:20 am

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.
Comment by JLee — April 25, 2009 @ 11:57 am

Hi Matt,

It’s commonly heard that we should eat something (at least a fruit or post work-out drink) within half hour to 45 mins of exercising to replenish glycogen stores in the muscles.

However, lately, I’ve heard some other conflicting advice from a fitness professional saying that for max fat burn, we shouldn’t consume anything within 1-2 hours of working out.

Which advice is right? Are they both right?
Thanks
Comment by Matt — April 25, 2009 @ 12:29 pm

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
Comment by CJ — April 25, 2009 @ 5:04 pm

Hi Matt

Just a quick question regarding nuts as a snack.. is there a difference between eating raw or roasted/salted nuts? and is it better to buy them raw and just throw them in the oven for a while (I’m just wondering because i’ve read/heard different opinions regarding the changes in the compostition of nuts from raw to roasted and have also read that it is better to soak nuts in water for afew hours before roasting them so that they dont lose water). Any thoughts? thanks
Comment by CJ — April 25, 2009 @ 8:52 pm

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
Comment by Matt — April 26, 2009 @ 8:50 am

Hi CJ,

the hormonal effects of foods are vastly underated in terms of thier effects on acheiving leaness.

Simply put carbohydrate foods will stimulate insulin, normally in relation to their GI – you can get GI lists from mendosa.com, you also need to consider the GL – remember the negative calories foods, these have very low GL – glycemic load (they carry very few carbs per weight) finally you need to look at the insulin index – some low GI foods have a high IL – milk based products are an example.

These indexes are fine – but at the end of the day if you are not training hard enough – or you are over consuming even a perfectly GI balanced diet – you will not lose those last couple of kg.

It’s all about altering variables to acheive this last target. I think you’d benefit from the 4WFL system and actually just do the intensive phase. if you dont want to do this then you’ll need some proper consultation time.

Matt
Comment by Matt — April 26, 2009 @ 8:57 am

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
Comment by Peter Vince — April 26, 2009 @ 8:18 pm

Hi Matt,

Please can you clarify the content of the “free to eat” list.

Thanks

Peter
Comment by Marc Butler — April 30, 2009 @ 9:53 am

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
Comment by Matt — April 30, 2009 @ 11:09 am

Hi Marc,

First of all – you’ve made good progress. Secondly although the scales are good – but will be hydration sensitive.

I suggest you get measured with callipers – and also do circumferences.

I also think you need to write down exactly what you are eating and drinking so we can have a look at that.

What was in your protein shakes – does it contain carbs. remember it’s only recommended to take shakes if you are doing additional training as well as the am and pm sessions.

Unless you are using the shake as a meal?
Comment by Marc Butler — April 30, 2009 @ 12:26 pm

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
Comment by Marc Butler — April 30, 2009 @ 12:32 pm

Hi Matt

Sorry, meant to add to last commnt.

You mention about protein shakes. So, am I correct in assuming that if I do a hard weights session with a little cardio first thing in the morning, that I should NOT take a protein shake with me and then have my omelette an hour later?

As for the content of the protein shake, it is basically the Apple Crumble Shake, but a dairy-free version, as follows:

300ml Soya Milk (unsweetened)
Ice
2 scoops Green Edge II
Pea Protein powder (roughly 35 grams)
1/2 Apple
Comment by Matt — April 30, 2009 @ 2:21 pm

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
Comment by CJ — April 30, 2009 @ 4:12 pm

Hi Matt

Just two quick questions:

1. with interval training – is the rest period completely stopping or is it a slower movement (like a light jog between the sprint) (or is that Fartlek?)

2. If I train on an empty stomach, particularly weights training, I feel really sick (nausea)… Is there anything I can eat before training (one wheat-bix or a piece of toast with honey etc)?

Thanks
Comment by Matt — April 30, 2009 @ 5:04 pm

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.
Comment by Marc Butler — May 1, 2009 @ 6:43 am

Hi Matt

I have substitued some of the salads for cabbage and leek mix (from Tesco’s) fried in either Olive Oil or Coconut Oil. Occasionaly I have added Balsamic Vinegar to when I do have a salad. And in the last few days I have added a knob of sunflower spread to my cauliflower and broccolli mash, to make it more pallatable.

But apart from that, it is pretty much there, although I have reduced the protein intake to about 40-45g per meal, in general, rather than the 50g stated, which is what I originally started out at.

Hope this is understandable.

Rgds
Marc
Comment by Marc Butler — May 1, 2009 @ 6:47 am

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
Comment by Matt — May 1, 2009 @ 7:03 am

Hi Marc,

I would stick to the night time CV and am CV as per the programme –

Do the weights as well every other day. Have the shake whenever you do the weights

This is part of the intensive phase – this will trigger fat loss.

The current diet and training you are on is close to a maintenance phase – !

You’ll make gradual progress on this over weeks and months but don’t expect to see daily drops without the additional CV. You’d get a steady loss of about 1kg per week on your current programme.

You’d be gaining some muscle at the same time so it is worth while.

I just think it’s worth doing the intensive phase properly and then switching to a maintenance pahse after that.

You can have some stella and crisps a couple of times a week after you’ve done the 4 weeks properly.

Kind regards

Matt
Comment by Dave Macdougall — May 1, 2009 @ 8:03 am

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
Comment by Matt — May 1, 2009 @ 8:38 am

Hi Dave,

Glad you are feeling much better now, amazing what a little cleaning up of the diet can do.

I’d keep on the upper body training and move to a 4 day split. e.g.chest + biceps, back, shoulders and forearms, triceps and abs.

You can do additional abs every other day as well and work them hard, e.g. non-stop for 10 minutes of mixed exercises.

You could also start the diet without the exercise but cut the carbs in half and then have a shake post training. Try to do a long weights session each day. 45-60 mins. Plus the abs.
Comment by Jo Wood — May 11, 2009 @ 9:26 am

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
Comment by Matt — May 11, 2009 @ 10:06 am

hey Jo,

Good to hear from you. First – please recommend the system to anyone who you think would benefit from it. We’re working on other areas to make the whole membership and site better but we need members to help it all make sense.

For the allergies keep taking pro biotics – they help alot.
Fat wise you should be ok as long as you are still losing fat then you dont need to worry about the exact grams here or there.

Supplement wise you could try using a green drink and adding your own type of protein. I’m sure you can buy soy protein isolate and then add super greens or another green type of mix in there. I like the green edge II, I also like primal greens by poliquin and also there’s a company called living fuel who do allergy free drinks and proteins. Nutri do special drink mixes as well; 0800 212 742, quote 123449 me as your practitioner to order. The range is called ultra clear by metagenics.

Kind regards

Matt
Comment by Oliver Frost — May 14, 2009 @ 7:07 pm

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
Comment by Matt — May 15, 2009 @ 7:07 am

Hi Olly can you put these questions onto the forum in future. Please mate.

I would do high intensity cardio mate;

Aim for 45 minutes per session 3 times per week and do one longer session of 1 ½ hours @ 75-80%

For the 45 minutes do;

5 minute warm up;

10 x 1 minute fast, 1 minute slow.

20 minutes @ 75-80%

Or;

10 minute warm up; build to max 30 second pace.

20 x 30 seconds fast, 30 seconds slow

5 x 2 minutes incline running @ 5% with 1 minutes rest

For drinks the lowest calories are white spirits and diet mixers, or just white spirits and water – make sure you hydrate before the night out and if you can sweat the next day – to get rid of the poison. It’s the only way to clear this quickly. We’ll be posting our detox plan very soon and some sneaky hangover cures as well.
Comment by Ollie Frost — May 17, 2009 @ 5:34 pm

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
Comment by Matt — May 17, 2009 @ 7:20 pm

hi Olly,

best fish for omega 3 is oily fish. Best fish for you tend to be smaller fish, less pollution. Sardines, pichards, white bait –

Wild fish is best, stay away from farmed at all costs. Wild atlantic salmon is affordable – and in most frozen sections.

At night – try sugar free jelly if very hungry or do our craving protocol with glutamine, inositol – you can make a low carb shake. or nibble on some more protein and salad.

Bulk out your evening meal with free eating carbs, on the food exchange list.

Fat strippers come in a variety of guises. Generally I’d say dont bother, but some can work. CLA, green tea, guggle complexes, black coffee – pre workout. Fish oils – they all help.
Comment by Iris Gromus — May 18, 2009 @ 12:49 pm

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
Comment by Matt — May 18, 2009 @ 1:07 pm

Hi Iris,

Good question. Protein does have a net acid effect in the body. For a full list of foods and thier PRAL scores, search for PRAL lists on the net.

You can balance the acidifyng effect of proteins, with alkaline sources of vegetables and fruits. You can also use things like, glutamine, bicarb, calcium and magnesium supplements.

I would recommend as a lady that you supplement with calcium in any case. Aim for around 400-600mg depending on how much you get in your diet. We’ll put up a calcium chart on the site shortly.

A good supplement by Biochem is called nerve and osteo support and contains 600mg of calcium per serving as well as other associated nutrients.

Make sure you also get enough magnesium to balance the calcium – the nerve and osteo support gives 1000mg as well per serving. Jarrow aslo do a good bone calcium supplement.

I also think using green tea, and green drinks will help to ‘buffer’ the protein intake. As well as getting some protein from less acidifying sources e.g. whey.

Once you’ve looked at the PRAL charts youcan see that if you balance the plus and minus scores for the weight of food, that actually by consuming twice the weight in vegetables to protein you will be on your way to being balanced. Topping up with green drinks, green tea, and some calcium supplementation should further help to keep bones strong and avoid your body leaching too many minerals in order to buffer out any acidity.

Matt
Comment by Iris Gromus — May 18, 2009 @ 1:33 pm

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
Comment by Matt — May 18, 2009 @ 3:11 pm

Chromium helps with blood glucose regulation, and as such can help with fat loss indirectly through helping with healthy insulin function, particularly if you are a little low – which can happen after a few years eating refined carbs.

It’s required for glucose tolerance factor, along with zinc and B6.

You can use this as part of your supplement programme, I would use nicotinate as the preferred source of chromium.

Matt
Comment by Iris Gromus — May 19, 2009 @ 11:41 am

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
Comment by Matt — May 20, 2009 @ 7:32 am

hi Iris,

Black strap molasses – is healthy but it is sugar – so you could use a small amount on a maintenance phase after you’ve trained – to flavour porridge and the like.

Marmite is refined sodium but does contain some b – vits, use in moderation.

Ph strips may be of some use to test saliva / urine, but you’d need to find out the standard ph for both.
Comment by Iris Gromus — May 25, 2009 @ 4:46 pm

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
Comment by Matt — May 25, 2009 @ 4:58 pm

Hi Iris,

I would have 0.4g protein per kg weight and either the same for carbs – if you are now on maintenance, or stick to as little carb as you can if on the intensive phase.

Make sure the training is intense e.g. to failure and little rest between sets, and doing alternate exercises. e.g. push then pull.

M
Comment by Marc Sheppard — May 25, 2009 @ 7:27 pm

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.
Comment by Matt — May 25, 2009 @ 7:34 pm

1st of all well done, the programme works and you’ve reaped the benefits.

At your height you could do with some extra lean mass. We’ve built a programme aimed at exactly this whic we’ll be beta testing very soon.

In the meantime; increase your protein consumption and take a post workout recovery shake with 0.4g protein and 0.5g CHO per kg in weight. Make sure you’ve earned this by leaving the gym properly fatigued as i’m sure you will.

Keep to the back bone ways of eating in the 4WFL plan as that’s nice and healthy with the vegetables and so on. Add in some carbs at breakfast and post workout.

Try creatine as well Marc, I would load on 1/8th BW per day in 4 divided doses and then 1/16th maintenance, after 5 days loading.
Comment by Matt — May 25, 2009 @ 7:35 pm

P.S please recommend people to buy the 4WFL if you’ve had great success.
Comment by Iris Gromus — May 26, 2009 @ 10:34 am

Hi Matt,

re tabata

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!

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.

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.
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).

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

As usual I am very grateful for your comments.
Thanks
Iris
Comment by Matt — May 27, 2009 @ 7:50 pm

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.
Comment by Iris Gromus — May 30, 2009 @ 4:23 pm

Hi Matt,

thanks for this, great, that makes everything easier for me… less to worry about.

I wrote the questions before a workout with a trainer in the gym WHO MADE ME RUN for half an hour! Inside I protested vehemently and did as I was told, but I was honest enough afterwards to admit, that it acually really felt great! Apart from the point where I wanted to vomit So, I will take all your advise and incorporate it in my work out.

Just for the record … I have lost an amazing 4 kg in 4 weeks and am more than thrilled with this. My energy levels did shoot up, I was never hungry and had a few overeating days (in moderation).
The adaption to the scheduled eating times went smoothly and I am never hungry at all!

Thanks for all of this great advise so far!

Kind regards
Iris
Comment by Matt — May 31, 2009 @ 6:27 am

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
Comment by Jay Claxton — May 31, 2009 @ 1:23 pm

Hi Matt

I have just purchased your programme and after reading it I am very happy to see that it should be quite easy for me to follow. The only question I have at the moment is about having a protein shake at night before bed. I currently would like to lose what i am guessing is about 10 kg of unwanted body fat so I have been training pretty hard. My question is will it hinder my fat loss results if I have a protein shake after my final workout at 9pm? (I am sorry if this has been all ready answered somewhere else and I have missed it)

Jay
Comment by Matt — May 31, 2009 @ 3:57 pm

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
Comment by Simon Reed — June 1, 2009 @ 1:20 pm

Hi Matt

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

Many thanks.

Simon
Comment by Bagicha — June 11, 2009 @ 7:23 pm

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?
Comment by Mat — June 12, 2009 @ 8:50 am

Hi,

Anytime you do weights – you automatically ‘earn’ a protein shake.

So have a shake after that session.

You probably wouldnt burn off too much muscle as the liver can store aminos for 24 hours, it’s called the amino acid pool. After this time though you’d start burning up muscle quickly, which is why prolonged fasting is not good for holding onto muscle.

Matt
Comment by Simon Reed — June 13, 2009 @ 9:36 am

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
Comment by Mat — June 13, 2009 @ 12:03 pm

Hi Simon,

Some fat storage is genetic, but gene expression can be altered through diet and supplementation.

The fat around the areas you mentioned is driven through insulin and cortisol. It can be made worse through low testosterone levels as well.

The principles in the 4 week fat loss are to aggressively re-sensitise the body to insulin and tackle these problem areas. Depending on your level of fatness you may wish to repeat the intensive phase with 1 week on maintenance inbetween phases – until you have stripped this area down nicely.

Matt
Comment by charlie mccarthy — June 14, 2009 @ 6:49 pm

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
Comment by Matt — June 15, 2009 @ 7:13 am

Hi Charlie,

All the questions you asked are in the four week fat loss system. If you need to lose body fat, then i’d suggest you get onto this asap.

Fruit is healthy, but most people eat their 5 a day as 4 fruit and 1 veg! Really in my opinion it should be 9-12 a day, with 3 fruit and the rest vegetables. The main drawback with fruit is the antioxidant protection comes with more sugar than with vegetables. So if you need the sugar then fine, but if not – like most people who need to drop fat then, swap it over. There’s a fruit chat on the site you can down load.

with exercise, if you are training for performance, eat first. If you are training to drop fat, then eat less, eat just protein, or eat nothing at all. Then just eat afterwards to replace what you’ve depleted.

Creatine is useful for footballers due to the exploisive nature of repeated sprinting and jumping. Don’t load though, just do a maintenance dose (1/16th body weight in kg/g) and take it with the largest meal or post workout shake.

I’m glad you liked the peice in men’s health. Depending on your goals would depend on which diet would be best to follow.
Comment by lloyd webb — June 15, 2009 @ 12:18 pm

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!
Comment by Matt — June 15, 2009 @ 4:20 pm

Hi Lloyd,

the low carb diet will shift that fat around the mid section.

Fat does not make you fat. Insulin and carbs make you fat.

All things can make you fat if you eat too much. But generally people forget that carbs, sugar and low fat foods are responsible for the majotiry of the obesity epidemic.

You could try our 4 week fat loss system if you want all the answers!

Matt
Comment by Simon Reed — June 15, 2009 @ 4:21 pm

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
Comment by Richard — June 22, 2009 @ 3:08 pm

Hi Matt,

I’m about to sign up to your program. Just a couple of questions. Does the £29.97 include VAT? Is your book included in this price?

Thanks

Rich
Comment by Matt — June 22, 2009 @ 7:21 pm

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
Comment by R R Mayes — June 22, 2009 @ 11:40 pm

Hi Matt,

I have just read through the fat loss book and have a couple of questions, I hope that is ok.

Does the coconut oil have to be virgin oil or is just ordinary ok? Similarly do eggs have to be omega eggs, particularly as I am taking the omega oil supplement? I also wondered whether beans and pulses were ok to eat or do they count as carbs we shouldn’t have?

I was a little confused with the portions of veg and protein to eat at each meal. I weigh 67.3kg at present, so was roughly following the guide for 70kg, in which you say there should be 120g of protein each day, 60g of carbohydrate and 70g of fat. However on page 23 you state we should be eating 240g of fibrous carbs per meal. Could you please clarify what amount of each I should be eating in each meal or per day?

Many thanks

Becky
Comment by R R Mayes — June 23, 2009 @ 12:15 am

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
Comment by Matt — June 23, 2009 @ 6:59 am

Hi Becky,

it has to be extra virgin – otherwise it doesnt contain as much of the goodness. Actually some plain coconut oil is just plain saturated fat with no MCT’s or active ingredients.

Eggs wise – go for the best quality, the omega ones are good for topping up your omega 3 levels. If you’ve been very low in your intake then you might want to use these, or choose a nice organic egg and use the fish oils for your oils.

On the carbs thing. All vegetable based foods and grains contain carbs. The amount will depend on the type of food chosen. So a slice of bread contains 15g, whereas 4 palms of salad leaves, might contain 8g. So the weight of the food is not the grams you count, it’s the carbohydrate content. The reason for choosing vegetables which grow above the ground and not other sources of carbs is due to their health benefits and that you can eat a higher volume.

Beans and pulses are incredibly healthy, but they are quite carb dense. You can use them but just count and measure them and try not to exceed your daily amount.

The charts by the way are for your desired lean weight, so if you want to be slightly heavier then eat at 70kg. If you want to be lighter eat at 60kg.

Cheese wise – this is a fat, so you can eat 2 thumbs worth per meal – if you are eating NO other fat.

Aim for 15g of fat per meal – make sure you add all the different sources of fat up; dressings and so on.
Comment by R R Mayes — June 23, 2009 @ 10:12 am

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
Comment by Matt — June 23, 2009 @ 10:43 am

no problem,

That’s correct on the amounts. Make sure you do the am and pm exercise as well.

M
Comment by R R Mayes — June 27, 2009 @ 11:35 am

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
Comment by Iris Gromus — June 27, 2009 @ 2:06 pm

Hi Matt,
I`ve used your 4WFL a month ago and lost 4 kg, which was great. Moreover, I adapted an eating plan and outlook on food which still helps me plan my daily food intake. I continued to stick with the 4 meals per day every 3 hours. I am now part of a 6 months coaching programme, where we get workouts prescribed etc. In the past 4 weeks I continued with your eating orders and had 1 week completely off, when on holiday, so refuelled my body with some carbs (in moderation) I did put on 2 kg in that week, as you predicted (thanks for mentioning that before it happened) and I lost that within 5 days, so I was very pleased with this.

I am absolutely new to weights training or spending time at the gym (former non sports person) – but with my coaching group I have started to train and am enjoying myself tremendously now, working out.

Here my question: I have now been training with weights 6 times per week, about 1 to 1 ½ hours per session (not to failure, maintaining correct form, maybe 80%) and continued to follow the intensive phase for the last 2 weeks (with only one workout per day and not necessarily before bed or after getting up).
However, I noticed, that I didn`t loose any weight (which I am not so much concerned about as I have lost some additional inches) and I felt totally and utterly exhausted and had to sleep after a few workouts (no joke, I was done with the world).
So, I started to have ½ banana and ½ protein shake directly after my workout. This helped me staying awake and not feeling completely run down. I used to have only my meal after work out, but this didn`t help me or refuel me. And additional protein shakes alone did not increase my energy levels.
I am still eating properly when I get home. My mouth still tastes sweet, so I assume I am still in ketosis.

What is your take on this? A little bit of carbs and protein after workout even if this is the only work out per day? Or better during the training? Or should I train in the evening, when I can go to bed anyway? (I prefer mornings, though)

I`ll be grateful for any insights.

Thanks.
Iris
Comment by Matt — June 27, 2009 @ 3:26 pm

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
Comment by R R Mayes — June 27, 2009 @ 4:42 pm

Hi Matt,

I am eating roughly 30g protein, 15g carbs (of veg like cabbage and beansprouts) and 15g fat at every meal, four times per day. I have occasionally not had the fat at one meal and then had 30g in the next, would this make any difference? I haven’t been weighing the food precisely though, just using the “palm sized” guidelines. Do you think I should start being more specific and weighing all my portions?

For the exercise I have been on my treadmill in the mornings, varying between fast walking, hill walking, jogging and intervals (my fitness is not great but I’ve been trying to do intervals for as long as I can). In the evening I’ve been varying between circuits using weights, and tae-bo and box and step workouts. I do around 45 minutes each morning and evening. I have also been on 1.5 hour walks just after lunch every other day. Does this seem right?

Thanks

Becky
Comment by R R Mayes — June 28, 2009 @ 10:55 am

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
Comment by Matt — June 28, 2009 @ 3:12 pm

Becky,

that seems spot on, keep going and the fat weight will come off. I’d imagine things will accelerate this week.

Be careful to be instinctive with the foods, if you are getting very full then eat a little less. Make sure you eat all the protien – 25g would suffice if 30 is too much. the fat is suggested maximum so dont feel like you have to eat it at the next meal – just stick to the 15g if you’ve had none in the meal before.

Keep to the plan your body will begin to change.

Matt
Comment by Matt — June 28, 2009 @ 8:33 pm

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
Comment by CJ — June 29, 2009 @ 10:40 am

Hi Matt

three quick questions:
if I only have time to exercise once a day, how intense should it be (how long? weights, cardio or both?)

what options are there for breakfast apart from just egg/egg white omlet each day in the intense phase?

in the book, you said the intene phase can be done for two weeks, or three days on, one off… in this second option, what foods should we consume on the day off?

Thanks
CJ
Comment by Matt — June 29, 2009 @ 1:18 pm

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
Comment by Matt — June 29, 2009 @ 1:24 pm

Breakfast wise options;

grilled burgers with nuts
chicken and brocolli (leftovers)
omelette with whole eggs please not egg whites
protein smoothie – see recipes on site
Green drink with colostrum added (this is my current favourite)
tuna and green beans or tuna and 1/2 an avocado
Comment by Ollie Frost — June 29, 2009 @ 7:01 pm

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
Comment by Matt — June 29, 2009 @ 7:15 pm

The down load should already be there or very soon, it’s on our list of things to do. So you’ll be able to get you paws on the detox secrets very soon.

You should be ok with a weeks hard training and eating clean. Did you get your body composition measured?

Having said that I know some guys who can gain a stone of fat in a week – thrifty genotypes!

they’ve have survived a famine, but boy can they get fat in this feast feast period.
Comment by CJ — June 30, 2009 @ 8:28 am

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
Comment by Ollie Frost — June 30, 2009 @ 4:56 pm

ok thanks matt sure i will be fine, sticking to pure meat and veg for a while and back to full time training. what are you thoughts about humous? what similiar foods are they like to snack on with veg.

thanks
Comment by R R Mayes — July 2, 2009 @ 12:21 am

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
Comment by Matt — July 2, 2009 @ 6:18 am

Hi Becky,

You need to identify whether the pain is muscle soreness or whether it’s more serious, like shin splints.

I would really try hard to eat the protein in the day as this will be repairing the muscles and should help you stop aching so much.

It might be an idea to switch to a low impact exercise for a day and then see how your legs are after that.

Kind regards

Matt
Comment by Bagicha Tiwana — July 6, 2009 @ 1:37 pm

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?
Comment by Matt — July 6, 2009 @ 1:42 pm

It’s unlikely you’ll put on muscle doing that type of training, at least not very quickly.

The 120g depends on your body weight. If you weight 50kg, then you might put some muscle on. If you weigh 120kg, you’d probably lose some muscle or stay the same.
Comment by Bagicha Tiwana — July 6, 2009 @ 1:57 pm

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.
Comment by Matt White — July 31, 2009 @ 12:29 am

Hi im 14 and will be trying out for my junior team this year.
What exercises would you recommend for me?
Comment by Matt — July 31, 2009 @ 1:32 am

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
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Comment by Ollie Frost — August 23, 2009 @ 7:40 pm

Hi matt, ive bein getting stuck into the carb cycling program due the games ive bein playing. How much carbs to do think i would need after a 80 min hard game? and also for the following day. which carbs would be best also to intake in this time? also is there a list of your match day snacks which i could get hold of ?

cheers mate

Ollie
Comment by CJ — August 24, 2009 @ 10:13 am

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
Comment by Matt — August 25, 2009 @ 4:15 pm

ok – intolerance is not the same as allergy.

you can be intolerant or have a ‘masked’ allergy as well – neother of these will show on a standard wheat or gluten test – this is for celiacs – not many people are celiac.

You need to read up on the IFM website and book for a more detailed debate.

wheat will cause intolerance in around 70% of people you encounter.

symptoms, bloating, gas, wind, poor digestion, inability to lose weight

wheat is also estrogenic, and causes water retention, ask any of your body builder freinds, they will NEVER eat pasta to carb up – alway potatoes.
Comment by CJ — August 26, 2009 @ 10:18 am

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!
Comment by CJ — August 26, 2009 @ 10:22 am

ps, where can we download the ‘exercise guide’ from?

thanks
CJ
Comment by CJ — August 28, 2009 @ 9:20 pm

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
Comment by CJ — August 30, 2009 @ 3:15 pm

Hi Matt

I hope you are feeling well – havent seen many responses from you for a few days so I hope you are taking some time out for yourself to relax a little.. I’m sure you are always so incredibly flat out!

Im terribly sorry but have yet another question:
I’ve been reviewing the nutrition plans set out on the Jillian Michaels website (trainer from the show, ‘the biggest loser’) and her plan is set out according to whether the applicant is a slow, balanced or fast oxidiser??? Her recipes all contain wheat and Carbs (amount depends on which category you belong to above) and she doesnt agree with training on an empty stomach, saying that its not true that doing so burns BF – rather, it just depletes muscle and liver glycogen and eats away muscle…

I know this whole carb-conscious debate is huge… and now I’m wondering about to eat wheat or not to eat wheat (just go gluten free as the healthier option)… it’s crazy!!

What are your thoughts on the above??

Thanks
CJ
Comment by Matt — September 6, 2009 @ 12:42 pm

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.
Comment by CJ — September 6, 2009 @ 5:04 pm

Hi Matt

Welcome back from your trip! hope you had a great time!
Thanks for the reply above. I will check out the IFM..

With my eating – avoiding dairy is not really something I can do – I really love to eat cottage cheese, yoghurt and have to have milk in my bfast and coffee (just a drop although since focusing more on my eating, my stomach isnt really coping too well with coffee???)… I’ll try cut down to 2 serves per day – milk in morning with bfast and then either yoghurt or cottage cheese snack in arvo (for example). Maybe that’ll make a difference.

As for grains – what are you referring to exactly ie, what’s ok and what’s preferred out? Generally, my consumption of grain (for example, whole grain tortilla, bread, gluten free pasta, oats, couscous, rice crackers… my serves are very small…generally, each serve is less than 50g CHO)…

With Jillian Michael’s eating plan (I’m sure you know who she is (if you watch ‘the biggest loser’) – her eating plan is calorie and metabolic type based and it works for those on the show (although, granted, the reduced calories for the contestants who are obese, and exercise would be the reason for that)… I think her style is popular, consistent with general dietary guidelines… Perhaps, the best thing for people to do is try different eating plans and see what works best for them… don’t you think?

I’ve been eating low GI for around 2 weeks now (as described above)…but i’ve noticed that on the scale, I’m back up to 55kg… is that just water? Will do my skinfolds as soon as the damn things get shipped to me! But my clothes are different and I look a little different – smaller and more toned..

Wont take up more of your time
Thanks again
look foward to hearing from you
CJ
Comment by CJ — September 6, 2009 @ 5:19 pm

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
Comment by Matt — September 6, 2009 @ 5:26 pm

Eating low GI – will add weight if you are eating too many grams of carbs – 50g of starchy carbs is alot – is that grams of carbs or total weight?

If you’ve gained weight it’ll be a bit of stored sugar and a bit of fat maybe, unless you get fat tested you’ll not know.

Dairy wise – switch to non-bovine and it should help. I know it’s anecdotal but whenever I or my son drinks bovine milk we both put on weight and get constipated. I have many clients who have the same symptoms.

M
Comment by Matt — September 6, 2009 @ 5:28 pm

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.
Comment by CJ — September 6, 2009 @ 5:44 pm

with carbs, its 50g of weight, not of CHO…

I’ve been trying to work out my BMR but each web-based calculator gives me a different result so im not sure where my base line is.. i figured, since I train for atleast an hour and fifteen minutes 5-6times per week (this is dedicated exericse) (add on walking and bike-riding for transport), using my heart rate monitor and watch, my training sessions burn aroun 500-800cals per session. If I could use factor that into my eating plan, then twice per week, I could increase my cal consumption and twice per week, drop it… I’d just need guides to know the numbers to work with… do you have any recommendations or references on this i could try?

non-bovine – do you mean, not cow’s milk? even if it’s skim (so mostly water really)??
Comment by Matt — September 6, 2009 @ 8:02 pm

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
Comment by Ollie Frost — September 6, 2009 @ 8:12 pm

Hi matt, ive bein getting stuck into the carb cycling program due the games ive bein playing.

How much carbs to do think i would need after a pre/post a 80 min hard game? and also for the following day. which carbs would be best also to intake in this time? also is there a list of your match day snacks which i could get hold of ?

cheers matt

Ollie
Comment by Matt — September 6, 2009 @ 8:14 pm

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
Comment by Ollie Frost — September 6, 2009 @ 8:15 pm

sorry matt what does CHO stand for again?
Comment by Matt — September 7, 2009 @ 8:22 am

CHO = carbs
PRO = protein
Comment by CJ — September 7, 2009 @ 11:00 am

Hi Matt

did you mean reducing carbs for 3-4 days (so, say, upto 50g CHO per day) then increasing for 3-4 days (rather than hours as you typed??) (say, upto 100g per day)??

Have ordered the book by Pasquale to read..

Personal Consultation – with you, you mean? or with a qualified PT?

With the dairy, once bowels work ok, can i go back to using dairy? all seems fine today.. i think it just comes and goes.. i’ll have a look in supermarket today for yoghurt, cottage cheese, lowfat milk etc made from non-cow… cant do soy, makes me sick..

Final question, then I’ll stop bugging you (lol)… can i download the meal matrix you’re talking about from the site?

Thanks a mil
have a great day
CJ
Comment by Matt — September 7, 2009 @ 1:41 pm

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
Comment by CJ — September 7, 2009 @ 3:17 pm

ok, Matt… what if i wanted to have a consult with you – how do we do this seeing as you’re in uk and me, in denmark?
could i email you info – what i do at the gym each day, what i eat and weigh??? or over the phone perhaps?? If that’s not going to work really, i’ll ask around here and see if i cant get a body assessment done somewhere…

with dairy, will have a look for goat’s based and give it a try otherwise will just see how i go day to day but cutting down amounts

am looking for meal matrix in all the pages once i finish typing this message…

last question – i just tried on pants and went down a size!!! generally, cant go down so i was very excited…do you think going back to 55kg could be water and glycogen (seeing as though i have been eating more whole-grain CHO – and, digestive buscuits have been my treat with yoghurt and strawberries), or, do you think it could be muscle, seeing as im training every day? With my training, it’s pretty much 75-80% weights/resistance, usually done in circuit with 1min cardio inbetween sets for maximum fatburn followed by 15mins cardio to finish and the run once or so per week… im not sure i can go harder than that!)

look foward to hearing from you
take your time to reply, im sure you have a million things to do!
Thanks
CJ
Comment by Madeline Wilson — September 14, 2009 @ 11:21 am

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
Comment by matt — September 14, 2009 @ 11:29 am

Hey Maddy,

with fibre you need to start slowly and build up. Dont use additional fibre if you are constipated until you’ve gotten a bit more regular as otherwise it’ll bung you up more.

you can use high dose vitamin C, or epsom salts orally for severe or moderate constipation.

For the psyllium husk, I normally start with a dessert spoon once in the morning with a shake – drink plently of water as normal.

you can then build up to 2 tablespoons per day.

this is incredibly healthy – if you feel bloated then cut down a bit, as this obviously adds alot of bulk to the colon.

Kind regards.

Matt
Comment by Madeline Wilson — September 14, 2009 @ 1:08 pm

Excellent, thank you very much Matt!
Comment by john — September 15, 2009 @ 12:15 pm

hi matt,
i was reading through your intro to your programme and it sounds like everything i’v been looking for. i am playing rugby with my local team, i am 6ft 2 and weighing 16 stone the thing is i feel myself that i am carrying too much fat and would love to get rid of it, if i was to buy your programme do you offer specific programmes to people who play rugby?? also if i purchased the programme do i have to continue paying the 4.95 for members area or can i just buy the programme on its own??

kind regards
john
Comment by CJ — September 20, 2009 @ 2:59 pm

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
Comment by Robert Hamilton — September 22, 2009 @ 6:27 pm

Hi Matt,

Am in the middle of the 2 week intensive phase and you previously suggested that I continue a similar pattern of eating and exercising but on every 4th day have one meal of whatever I want.

If you remember I play competitive inter club squash and my first game is on the 30th.
I have struggled to play anywhere near my normal standard whilst on the plan for two reasons as I see it,.
Firstly legs are tired from the twice daily exercise with often an additional game of squash or a body pump class and secondly following a longish rally its taking me much longer to recover.

Any suggestions on how I can manage this moving forward particularly on my weekly match day.

Cheers,

Rob
Comment by Stuart — September 28, 2009 @ 3:54 pm

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.
Comment by Matt — September 28, 2009 @ 4:02 pm

Thanks, really pleased you like the site.

These diets you speak about tend to co incide with metabolic types who process carbs better. However there’s still alot of fat poeple in these areas too.

there’s alot of other factors involved – genetics is a big player though. Oh and you can still be thin and unhealthy by the way!

the heat will help somewhat as does a more active way of life –

there’s always a way to make progress and ultimatley we share alot of the same biochemistry no matter where we are from.

If you are serious then I suggest purchasing the 4 week fat loss system at http://www.fourweekfatloss.com/order – it works, it’s simple, it’s only £29.97 and it’s ‘live’ in that you get products and updates to keep you lean for life once you’ve signed up as a member (the initial ocst also includes 6 weeks membership).
Comment by rickie lovell — October 6, 2009 @ 12:24 pm

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!
Comment by matt — October 6, 2009 @ 12:30 pm

the best time to do weights is 3 hours after waking or 11 hours after – hormones like T are highest at these times.

but – it’s best to train whatever if you cant choose your times.

evening training is good but not too late as you’ll also raise cortisol along with all the other hormones – so this can disrupt sleep.

i’d aim to train to finish at 7pm so you can eat, digest and relax before bed.

intervals in the morning are best because they raise your epoc – so you burn more calories all day long, weights will also do this through metabolic disruption.
Comment by rickie lovell — October 6, 2009 @ 2:57 pm

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.
Comment by rickie lovell — October 8, 2009 @ 2:09 pm

Hi Matt,

Sorry to be bothering you again, but I’m feeling really ill the last couple of days on the intense phase. I would actually rather just not eat at all right now than force down any more protein – I didn’t eat very much protein before starting this plan so I don’t know if that’s a factor, but whatever the case it’s now making me feel quite ill.

I know I need the protein, but would it set me back loads to have one day with just veggies? I know it’s not ideal, but without a bit of a break I’m not sure I’ll make the rest of the intense phase – not through lack of willpower, but just because I feel so rotten!

Please let me know if this would be OK, or any other suggestions you might have.

Many thanks.
Comment by Matt — October 8, 2009 @ 2:29 pm

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.
Comment by rickie lovell — October 8, 2009 @ 3:12 pm

Hi Matt,

I think you might mean Lucy – I didn’t name myself because I don’t want to take the mick given that it’s Rick who’s paid for the membership. I hope you don’t mind!

To give a little more detail I am feeling sick, but also tired, headachey and bloated – my waist measurement has actually increased by an inch since I started, though the others are going down. I’m not allergic or intolerant to anything that I know of. I’ve mainly been eating eggs, poultry and fish for the protein, along with a couple of shakes when I’ve been in a hurry (Promax Diet, if that helps). To be honest, I looked at the build-up phase and only really considered what I’d be not eating, not what I would be increasing; since my main worry was that I’d miss carb I concentrated on cutting that, and didn’t think so much about adding protein – it didn’t occur to me that I’d struggle with that part!

I don’t want to quit now because I am actually making good progress overall(there’s a certain pair of jeans I’m using for measurement, and as of today I can just about take them off without undoing them which I couldn’t before – not bad for less than a week!). When I do the program again I’ll definitely be more careful with the preparation phase, but for now if cutting the protein for a few days won’t totally ruin it I’ll do that and keep at it.

Thanks for your advice; hopefully I should be able to leave you alone now until I have my final result to report on!

Many thanks.
Comment by Matt — October 8, 2009 @ 3:59 pm

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 -
Comment by Amanda — November 10, 2009 @ 10:46 pm

Hi Matt.
I train 6 days a week and i eat pretty well most of the time, yet i cant seem to shed body fat.
What is the key, without losing muscle.
I fight as a Thai boxer and do running and weights but i want to cut weight so show my muscle def.
I have some def, but i know body fat hides the rest.
I get really hungry , i eat 6 meals a day, Breakfast, snack, lunch, snack, dinner, after training snacks.
I eat fish, turkey, salads, pasta, fruit, lots of fruit…veg and raw veg..
I get sugar cravings being a female, due to hormones, but i dont think that is stopping me cutting fat?
I have a 21% body fat and weight 59kilo.
Do you think you could help?
I dont need to lose weight for being over weight and i dont want to sign up to your programme if it is just for weight loss, i would like it tailored to my fitness, if that makes sense!
Maybe you could tailor me a programme , at cost i am aware!
Many thanks
Amanda
Comment by Matt — November 11, 2009 @ 7:58 am

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
Comment by Howard Belshaw — November 11, 2009 @ 10:51 am

Are you allowed any alcohol on the plan? I must admit to a liking for a glass or two of red wine with an evening meal.
Comment by Matt — November 11, 2009 @ 12:27 pm

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
Comment by Ollie frost — November 11, 2009 @ 2:14 pm

Hi matt,

is there much difference in having semi or skimmed milk, also how much do you think is a good amount for fats such as cooking oils, nuts and avocodo’s

thanks
Comment by Matt — November 11, 2009 @ 2:30 pm

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.
Comment by Ollie frost — November 12, 2009 @ 1:04 pm

thanks for that matt, quick question on cereals, im currently either having jumbo oats or alpen bluebox what are your thoughts? any other ideas to mix it up a bit?

Ollie
Comment by Matt — November 12, 2009 @ 1:14 pm

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.
Comment by D Hewlett — November 14, 2009 @ 7:33 pm

Hi Matt

I have seen that you suggest adding Green Edge 2 to protein shakes.
Where do you get it from???
I hope you can help.
Thanks
Del
Comment by Matt — November 15, 2009 @ 8:36 am

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
Comment by kaboyaone ntshebe — November 15, 2009 @ 10:19 am

Hi
how do i lose the fat around my tummy without becoming too thin, after having a baby.My body is very lean,its only the tummy that has got fat.
Comment by D Hewlett — November 16, 2009 @ 9:18 am

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
Comment by Matt — November 16, 2009 @ 9:41 am

Hi Del,

ignore what the tub says – go for your grams of protein YOU require per meal.

I mix proteins quite alot – you dont have to.

stay off the apple and oats in phase 2 – stick to a fibre like apple fibre or psyllium husk.

if you are having the shake as a meal you can use the apple and oats – but measure the grams of carbs in there – apple = 15g
Comment by Amanda — November 17, 2009 @ 5:31 pm

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
Comment by Matt — November 17, 2009 @ 5:37 pm

Hi Amanda,

if you decide to go for the 4WFL system, you get an ebook and 6 weeks membership to the site – you can ask questions, i’ll answer them.

there’s also alot of additional content which goes along with the ebook, training plans, recipes, a cookery guide written by my business partner Gavin, a detox guide – heaps of information on the site; basically loads of free stuff to make sure you get the results you deserve.

also I will tailor your requirements – as long as it’s not longer than 10 mins as part of the service, we’ve helped people on shift work for example so they can also complete the plan.

Matt
Comment by Amanda — November 17, 2009 @ 6:34 pm

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
Comment by Matt — November 18, 2009 @ 8:49 am

Hey Amanda – when’s your fight?

hope the other information made sense.
Comment by Matt — November 19, 2009 @ 11:56 am

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
Comment by kaboyaone ntshebe — November 23, 2009 @ 5:45 am

Hi Matt,
How do i lose the fat around my tummy withot getting too thin because I have a lean body already.
Comment by Matt — November 23, 2009 @ 8:21 am

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….
Comment by Amanda Parker — November 23, 2009 @ 10:38 pm

Hey Matt, a general question..

Why would you recommend pre training shakes?, is that just when the training is intense? and to stop muscle 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
So before i do my weights, you said to have a protein shake , am i correct?
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?
Do i have to take fibre in every protein shake or just the ones that are meals?
How much of that apple fibre do you suggest?

Thanks
Manda
Comment by Mark Winward — November 25, 2009 @ 12:49 pm

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)
Comment by Matt — November 25, 2009 @ 1:59 pm

Hi Mark,

glad you like the programme – i’l check out Mark’s and see what it’s like. The intensive phase does have carbs in it!

just not from conventional souces. the reason to avoid grains is they are slightly acid forming – whereas veggies are not. that being said on the maintenance phase those low carb breads are quite good, as long as you have no trouble with gluten.

there’s more research coming out all the time on gluten grains, bowel flora and inflammation. fat is inflammatory, eating a low inflammatory diet will lose you fat even if it’s the same calories (which is why they suck)

for fat loss circuits with whole body best – if you can very fatigued then you can split – fight club definition wise I would still work the whole body when you can and top up with some body part splits as well

you’ll lose less fat if you eat after the evening training but as an ectomorph this may be better for retaining lean tissue – you can always train and then have a shake.

btw we’re putting prices up soon, as it takes more time than expected to answer questions, plus we’ve a load of new stuff that goes with the system now.

http://www.fourweekfatloss.com/order
Comment by Matt — November 25, 2009 @ 2:36 pm

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
Comment by Ollie Frost — November 25, 2009 @ 11:14 pm

hi matt,

Just a few questions, what is the website again for the HITT training principles? for the AM workout before breakfast, is intensity the key and by doing for example 70/80% continious workouts also good to mix it up?

on training on a empty stomach do i need to take on any glyogen to aid burning fat or completely empty is the best?

cheers matt
Comment by Matt — November 26, 2009 @ 8:27 am

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
Comment by Matthew Prangley — December 1, 2009 @ 3:36 pm

Hi Matt

I join this site having already lost a stone by cutting out the dense carbs you speak of and mixing up weights and cardio 3/4 times a week. I have been taking a few thermopure pills before training and then having a protein shake after.

Do I need to regulate this at all on the intensive plan?

Cheers

Matt
Comment by Matt — December 1, 2009 @ 3:39 pm

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
Comment by Simon Pickup — December 3, 2009 @ 5:48 pm

Hi Matt,

Ive been reading your emails with great interest…I think what you saying makes a lot of sense!!

Wondered if I could ask you a question about fats in your diet. Distinguishing between the good and bad fats, I noticed above you said that you should have a 30/30/30 split, but what would you say is max fat you should intake on a daily basis if you are looking to lose weight, yet not lose muscle mass???

Thanks in advance,

Simon
Comment by Matt — December 8, 2009 @ 10:43 am

—————-
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.
Comment by Thomas Campbell — December 9, 2009 @ 1:42 pm

hey Matt, just started my fwfl this morning,can i drink water doing my morning workout i am doing it before i have my breakfast.
Thanks Thomas
Comment by Matt — December 9, 2009 @ 9:06 pm

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.
Comment by Kathryn Taylor — December 28, 2009 @ 12:29 pm

Hi I'm just preparing to start and looking for a buddy member- can't see how to do this anywhere? Thanks Kathy
Comment by Amanda Parker — January 4, 2010 @ 8:34 pm

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!
Comment by Matt — January 4, 2010 @ 8:57 pm

Hi Amanda,
Happy New Year – rotating supplements is something I believe in strongly for a number of reasons.
1st is – it replicates on a smaller scales the rotation of foods over a season, you should also try to eat seasonally too
2nd – it prevents the system from getting used to a certain level or type of nutrient – with antioxidants it's important not to take high doses, or single doses without guidance – so lower dose 'green' powders, reds and other antioxidant blends work well
3rd the supplements are only as good as the person who makes them – so it makes sense to swap brands, (you can always come back to old favourites) – every few weeks or rotate brands each day or week
4th – the body needs different strategies to keep it adapting – so raising carbs every now and again, lowering protein even for a few days – and changing fat intake can all help with training and body composition. Other supplements are the same. You do though need a base intake of goodness – it's just getting it from different sources.
5th – it pays to use natural sources of anti oxidants along side supplemental sources from mineral and vitamin supplements – one way to do this is to get a few different supplements and put tham all into a pot – shake it up and grab a handful or a few each day
6th I would generally take higher dose antioxidants at night and not immediately posts training – unless you are feeling under the weather.

Hope this helps

Matt
P.S four week fat loss comes with 6 weeks membership where you can ask me questions direct.
http://www.fourweekfatloss.com/order
Comment by derren richardson — January 5, 2010 @ 9:52 am

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.
Comment by Rachael — January 6, 2010 @ 7:44 pm

Matt,

Do you offer personalised menu plans?

Kind regards,
Rachael
Comment by Matt — January 13, 2010 @ 7:08 am

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.
Comment by Ben — February 1, 2010 @ 10:17 pm

Matt,

I haven’t a problem eating breakfast, lunch and dinner, but don’t really get the chance to eat protein for mid morning and afternoon. I am considering taking Maximuscle Promax Diet as my mid morning and mid aftenoon snack in the form of a shake. Is this any good and will I still loose weight and fat ?

Many thanks.

Ben
Comment by dan mead — February 10, 2010 @ 10:28 am

Hi Matt,

I attended your seminar at the performance centre on Saturday.

Is the 4 week fat loss program available to us?
Comment by Justin Lusty — February 21, 2010 @ 8:58 am

Hi Matt.

Excellent programme- I’m really enjoying it and I’m losing weight fast!

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?

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?

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?)
- 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?

Sorry for the long question

Thanks Matt.

Best wishes

Justin
Comment by Matt — February 21, 2010 @ 9:30 pm

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
Comment by Darren Turnbull — February 22, 2010 @ 9:14 am

I have just started the program and have a query re excercise. Basically, my work commitments don’t allow me to excercise in the morning so I normally workout between 5pm – 7pm Monday to Friday. Obviously, I won’t be excercising again at 9pm so this is one big workout rather than two – Does this change my meal planning in anyway?
Comment by CJ — February 25, 2010 @ 1:15 pm

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
Comment by CJ — February 25, 2010 @ 3:23 pm

Hi Matt, was just online reading about Acai Berry (as a supplement with green tea), and two other products, one called “Lipo 6″ and the other called ‘Ripped Fuel” by Twin Lab. These are “fat burners” that were recommended by the lady at the health food store and I was wondering whether you support the use of any supplements like these? I guess the aim is the final point to accelerate body sculpting (to get more ripped/cut up)?

What do you think also of Creatine supplements?

Would love to hear your thoughts and thank you in advance for them!
CJ
Comment by Denise Winterburn — February 27, 2010 @ 4:49 pm

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
Comment by matt — March 1, 2010 @ 8:01 pm

Hi D,

I think you’ve done well – if you train more than 2 hours per day then you can measure as an athlete – as such you’ve lost a significant % oof your body weight and more as fat weight in a relativley short space of time. i.e. more than 4% of your weight in 2 weeks if you weigh approx 50kg.

you will put some water and sugar weight back on afterwards – but your fat % should lower as a result.

some people do lose more – but they might be much bigger and carrying more than you – you are quite lean even on the higher score so less stored toxins.

you’ve done really well – time now for a brief well earned rest and then to settle into a more sustainable maintenance plan.

M
Comment by Denise Winterburn — March 2, 2010 @ 7:00 pm

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
Comment by Matt — March 2, 2010 @ 8:29 pm

Hey D – no worries

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!!

ok it is quite toxic is some ways – and probably alot all at once – well done on the sleep though – sounds like you needed it.

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)

could be detox – could be lower carbs and training at night – were you using anything to help – ZMA / magnesium etc?

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).

Yes good idea – intensity will be the key now to future progression…..

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?

ok – it’s always for cooked not dry goods – with rice and pasta – and it’ll state cooked or raw for other items. get a metric cup so you can measure this out – the ycome as little sets, metal or plastic – metal better.

Thanks again for the support! Onwards and upwards!

for the cycling of macros – then this is another lesson – we will add this into the 4WFL – essentially you’ll be doign it a bit – with off days and loading days / meals – or you can use the carb cycling plan which is free to members…..
Comment by CJ — March 3, 2010 @ 7:18 am

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
Comment by Matt — March 3, 2010 @ 7:34 am

Hey CJ,

puff pastry is a no, no. you can grind your won flaxseeds (linseeds) – to make the flour – it’s better like that as they dont go rancid.

Aminos wise – the tablets are ok but you need quite a few – so powders better, you’d probably find some powder on the net easy enough. any protein will help protect muscle mass but free form aminos are quicker and better at being metabolised so you can use them directly pre workout to help with lowering stress hormone.

M
Comment by Matt — March 3, 2010 @ 7:37 am

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….
Comment by CJ — March 3, 2010 @ 8:08 am

Thanks, Matt

appreciate it
Comment by Denise Winterburn — March 3, 2010 @ 1:18 pm

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
Comment by Matt — March 4, 2010 @ 10:35 am

hey D

a multi will have no where near the amount of magnesium or zinc that you need given the level of training you do.

get some ZMA – we sell this on the shop. the cup measure is universal –

Matt
Comment by Denise Winterburn — March 4, 2010 @ 3:01 pm

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
Comment by Matt — March 5, 2010 @ 11:16 am

ok take the carnitine pre exercise in the morning.
take the ALA post exercise with the protein shake.

before bed – I would recommend my bespoke GH releaser to encourage deep restful sleep and increase recovery to muscle.

i would do extra fish oil before bed with the ZMA and the GH powder.
Comment by Denise Winterburn — March 5, 2010 @ 12:02 pm

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

D
Comment by CJ — March 7, 2010 @ 11:06 am

Hi Matt

during the intense phase, could the 12-15g CHO intake be fruit? The Atkins website has a list of portion sizes (1/2 cup or 2 tablespoons, etc) of fruit that make up 12-15grams…

also, with peanut butter, if using one tablespoon of that one 1/2 green apple, do i count the protein component of peanut-butter as part of the Protein count (so adjust the protein shake accordingly)? (for the 4th meal)?

thanks
CJ
Comment by Darren Keating — March 9, 2010 @ 12:11 pm

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
Comment by Matt — March 9, 2010 @ 2:59 pm

Hi mate,

you should have got download instructions – please down load the ebook and all other available material –

then read it all and then see if you have any questions need answering!

cheers for now.
Comment by CJ — March 11, 2010 @ 7:18 am

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
Comment by CJ — March 11, 2010 @ 7:54 pm

Hey Matt,
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!!
Comment by Matt — March 12, 2010 @ 3:40 pm

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!!
Comment by Justin Lusty — March 13, 2010 @ 7:53 am

Hi Matt

Still a bit confused about what to take before,during and after exercise

- Do I continue with the BCAA’s,Tyrosine, glutamine, arginine BEFORE exercise during the maintenance phase or is it just during the intense phase?

- Should I be taking anything during the exercise if I’m doing a) just cardio b)cardio and weights

- Is BCAA+ from MyProtein a good BCAA to take?

Cheers

Justin
Comment by CJ — March 13, 2010 @ 8:32 am

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
Comment by Matt — March 15, 2010 @ 9:28 am

you’ll be fine on the ZMA – just stick to the 2 caps.

I would avoid flaxseed oil and just grind up your own flaxseeds.

take the fish oils at night, you might benefit from additional GLA in the morning from borage oil – this can help female exercisers – particularly

the other pre training stuff you are taking looks good.

M
Comment by CJ — March 16, 2010 @ 4:06 pm

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
Comment by Madeline Wilson — March 16, 2010 @ 5:33 pm

I’m just going to butt in here! CJ, try Rice Dream as a milk substitute. Comes in yummy flavours too, I’m particularly fond of the Vanilla flavour. It goes great in shakes. They do a plain one for breakfasts as well.
Comment by Justin Lusty — March 16, 2010 @ 5:43 pm

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.
Comment by CJ — March 17, 2010 @ 8:47 am

Hi Madeline and Justin,
Thanks for the tips! I’m not lactose intolerant, just get bloated sometimes so alternatives are good to have, just to mix things up! Thanks again! Appreciate it!

Matt, I had a question about ZMA – I’m not sure if others have experienced this but I’ve have stomach pains since I started taking them before bed and have been really itchy throughout the night! Only since taking the ZMA and fish oils at night. It says on the bottle that they shouldn’t be taken with dairy or calcium supplements and that long term intake of zinc and magnesium could result in tingling, numbness and cause mild stomach upset in sensitive individuals. If I’m experiencing these things (as described), could it mean that I’m getting enough Mg and Z from my diet already and don’t need them?

I might stop them for two nights and see if there is a difference….??

CJ
Comment by Matt — March 17, 2010 @ 9:11 am

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…..