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

Best Regards,
Sandor Csaba Nagy

Thanks

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

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

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

Thanks

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

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

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

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

some tyrosine would also help you.

doing your fat loss programme i lost 2kg which very little!!!
I stopped exercising and dieting 2 weeks ago bc i couldn’t handle exercising and dieting anymore mentally after having forced myself to push further etc for an entire year. I know gained weight and i’m around 14% bodyfat!!!!! which waaaaaaay to high for me! i feel so uncomfortable in my skin…. all of the dr recommend to stop dieting and exercising for at least a whole month! but i can’t! that’s why i’m starting again tomorrow….

i have a copy of the results. do you want me to send them to you?

Batu

and by the way i read that you went to turkey for holiday. i wish i knew it before hand bc i’m turkish and i could’ve helped you…. maybe next time

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

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

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

Matt

I’ve purchased your four week fat loss programme and your GH supplement.
I’ve done everything according to your programme and I must say that all of my blood levels went into it’s right place, except my testosterone level which is at 0.5!!!!!! the normal level should be between 6-8!!!!!
I must add that I’m 22 years old and fit and that I followed your diet correctly! And I know that your diet is designed for optimal hormone production….
My doctor was shocked when he saw the result and can’t explain the cause!
Do you know what may have caused this???

thanks

Batu

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

currently on day 2 of phase 2, seems to be goin well not felt hungry at all, just one question tho, I believe im supposed to limit dairy consumption, but the recipe for roquefort mash and fillet steak uses a pint of milk, is this not a rece for the intensive stage or for the cool down.
The site cold do with an area for people to exchange recipes as Im not hat culinary gifted!

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

Best Regards,
Csaba

Yeah Iam aiming to lose body fat, i went in a bod pod about 2 years ago and was 18% and have put on some timber since then so pure estimate would be about 25% at the moment so im looking to get back to where i was.

Sometimes I train at night if im doing weights as its a bit quieter and can get in and out quicker but do tend to do my cardio in the morning.

Is it better to do 2 cardio sessions per day tho or do some weights as well?Its just other diet plans Ive read tend to limit cardio and aim to build muscle with resistance training and do the odd HiTT session?

the aminos etc that you mentioned above how would u take these? are they caps you can take with water or are they powders?

thanks again

matt

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

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

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

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

I have just bought the ebook and Iam just going through stage 1 looking forward to phase 2. I wondered if you could just check Ive got a few things right. I am 5″11 and weigh 90kg. I take it my portin size should be that of 85kg so 1.5palms protein (45g per meal), 3 palms fibrous veg and the 1 thumb of liquid fat?
Iam planning on running every morning around 7am, then thinking of eating the following:

8am 3 scrambled eggs, some smoked salmon and try and force some broccoli down

11.30 salad lettuce spinach cucumber peppers, chicken breast + cottage cheese, olive oil/balsamic vinegar dressing and some pumpkin seeds

3pm chicken breast and broccoli and cauliflour floret frozen microwave mix (is frozen mix acceptable, due to being at work or does it need to be fresh/organic?)

6.30 steak or chicken cooked in olive oil with some spices, broccoli spinich

8.30 Mon wed fri, full body weights 3*12 reps compound lifts (squats, deads, bench, bor, milatary press) high intensity with 20 mins interval training on treadmill
Tues thurs steady state cardio

After training been using boditronics express whey.

How does this look, looking to order life extension multivits and now foods anabolic zma where would i fit these in? zma immediately before bed?

Sorry if its a bit of an essay and hard to take in I just want to get everything nailed

Thanks in advance

Matt Harvey

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

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

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

lol – mate stay in touch.

just finished two week intense phase, had to cut it a day short due to a rugby match at a reunion weekend at university this Saturday! (Also didn’t want my bodies first carb load to be alot of beers!! lol)

Really enjoyed Porridge and berries for breakfast this morning! lol

Happy with results, had a few slips here and there and missed some exercise sessions due to DOMS or work shedule, but droped about 2kg in total with a drop of about 3% BF!! So if my calculations are right thats a steady fat burn with well maintained muscle mass!! Awesome!

Must importantly for me tho is a much stronger control over carb craving and body awareness!

Apart from a mad weekend ahead of me I plan to use maintainance phase for a steady fat burn with perhaps odd 1-2 week intense thrown in? What were your thoughts on this mate?

Sorry for long message, had a lot to say, thanks again mate plan works really well and on a lot more than just fat burn!!

Regards,

Luke (really happy to be looking leaner for my reunion weekend!! lol)

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

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

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

email the pictures to info@fourweekfatloss.com

cardio wise only do intermittant stuff even when cutting….

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

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

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

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

Thanks your answer. Yes, I know your 4 WFL book is not for bodybuilders who prepare comepetitions however there are plenty useful information and i’m going to force my mum to use it
But I will definately use your Carbohydrate Cycling system in my off season (Guys buy this book becuse BRILLIANT)

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

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

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

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

All the best,
Csaba

Make sure on your weekends off you;

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

Thanks for the reply. Doing 5 days intensive phase mon to fri with the weekend off sounds like the best way to go. Very civilised. This week therfore I will have mon/tues as my 2 days off (finished intensive on Sunday) have 3 days intensive until the weekend ready to start 5 days on 2 days off next week. Hope that sounds ok?

Thanks again

Paul

Thanks for the comments.

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

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

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

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

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

Just finished the 2 week intense phase but amm confused about what I am supposed to do on phase 3. Do I have 2 days off then carry on as I was with 4 meals a day but only exercise once a day for 7 to 10 days, then go back to the 2 week intense phase again? Or do i have 2 weeks off then go back on the 2 week intense phase?
I have lost an estimated 10kg (didnt weigh myself before, but was 88kg previously, now 78kg) but as my aim is to lose the spare tyre and there is still more to lose I need to carry on with the plan.

Incidentally the fat loss is only noticeable so far on the side of my body not so much on my belly!! Is this because I have more to lose on my belly than my love handles etc??

It also feels like I have lost some muscle mass as well but it could be that the fat over the muscle has gone rather than the muscle.

Lastly (phew) can I have wine on my 2 days off, its the one thing I miss, that and bananas.

Thanks mate….It works it really does.

Paul

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

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

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

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

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

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

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

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

Cheers,
Csaba

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

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

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

you dont need to stuff your face for the 2 days, that would be a bad idea – just eat a little more carb with your other ingredients if you feel you need to.

the programme is not supposed to be feast and famine, but rapid fat loss – with carb loading for specific periods of time.

hope that makes sense -

thanks,
Caroline

headaches can be from detox or blood glucose / they should go away – sometimes also coming off caffeine.

EAAs do taste bad dont they? – try a bit of whey – or buy a little flavouring from myprotein….

keep up the good work