Regular Question and Answer sessions

Im trying our the 4WFL and had a few questions about it…want to test it out and see if there is any flexibility… eg, i’m not very overweight (around 55kg) but i can see that there are a few little bits of fat that are welcome to go away… my questions:
1. is any dairy allowed during any of the 4 weeks (apart from natural yoghurt and cottage cheese)?
Ideally no, you’d keep this to a minimum, If you are doing the system pure then you’d only use fermented dairy as above, plus whey. And when getting totally cut and defined it’s a good idea to drop all diary out all togehter, we’ll be doing a quick guide on that soon. Basically how to get totally ripped ready for a shoot. Alot of these ideas i’ve learned from oworkingn with body builders over the years.
2. what about chickpeas, humus, tzaziki dip, lentils?
These are healthy sources of carbohydrates, but they are quite carb dense. So you can eat them but keep within your recommended limits (15g) per meal for you I think?
3. are any carbs permitted at all (other than vegies)…either during or after the 4 weeks (for example, those light rice crackers you can use to dip etc)?
Again you can eat these, but ideally you’d stay grain free -again this is to avoid the likely allergic response some people get from grains. Rice is a low allergy grain for us, but not for chinese! We’re much more likely to be wheat intolerant. I think the rice crackers have around 6g of carb per biscuit, so you’d have 2 max per meal.
4. so far as vegies are concerned, is it ok to eat carrots, tomatoes, anything else thats coloured (apart from peppers?)
Again all veggies are good to eat. but add the carbs up. A tomato has nearly 10g of carbs (remember tomatoes are fruits) – so with tinned tomatoes you can exceed your recommended allowance on the intensive pahse quite quickly!
5. any fruit at all?
You could have 1 peice of fruit as your total carb allowance in a meal. An Apple is normally 15g of carbs.

ps, what is the difference between 4WFL and Atkins (it’s all no carbs…?)
Atkins, zone and alot of effective diets are based around insulin management just as 4WFL is. We dont recommend the higher amounts of saturated fats that Atkin’s is renound for. But the principle of carb reduction and re sensitising the body to insulin is similar.

Just want to see how flexible the system can be…?
We try to make the system one which the client learns more about food and food groups, and we like to think we put you in charge of your body composition management.
The book is great…
thanks CJ – speak soon
Look foward to hearing from you
THanks

Hi Jason,

the principles will work, but i have to say i’m not that keen on kids getting into diets which are too strict.

Saying that – alot of children get very fat eating breakfast cereals and stuff we get rid of in the 4WFL. Plus I dont think I know many kids who eat enough veg, I know my lad doesnt – lol. I have to disguise it!

Depending on thier weight – you may wish to look for someone who specialises in kids nutrition.

However, for older lads in thier teens this plan has worked really well.

It also depends on how biologically old your lads are as well. There’s no reason why your couldnt apply some of the principles – but be careful.

there’s alot of pressure on boys now to conform to body beautiful, just like with girls, I’m sure they’ll be more of a recognized a rise in eating disorders with young men
soon, I know the stats are alreay not looking good.

I’d look at the principles and apply them sensitively. I would not do the intesive phase – and I’d always get children to eat after every exercise session. Plus make the exercise fun, football, karate, games of all sorts – get them off the video games if they are into them.

Kind regards and good luck.

Matt

Hi CJ,

Ideally I’d keep wheat consumption pretty low. This is because I believe many people are slightly intolerant to wheat – gluten.

So i’d emphasise other starchy root vegetables, with other whole grains like buckwheat (not a wheat). some poeple can go fine on spelt – an ancient wheat with less laregy potential.

Legumes are great – careful on lectin reactions, so cook them well. Legumes are excellent health foods.

For bananas, potatoes, and pumpkin – these are quite high GI and GL so eat them in moderation after you’ve trained or to fuel recovery from training.

Low fat diary is useful for nutritional content and also to help stay lean – use cottage cheese, yoghurts, small amounts of cheese from time to time as well.

Wheat bix – is wheat and is quite high GI / so i’m not a fan. I prefer whole oats.

All these questions are to do with the nutrient content and the sugar and rate of absorption content. The trick is to use sensible portions, and to who when you need slightly more carb dense sources to recover from training.

The drink sounds really nice – and it’s healthy.

I’m not a fan of any of the sweeteners – but I thin sucralose is the lesser of all the evils – so i’m using that in low carb puddings and stuff and I use sucralose sweetened whey. Stevia is the best natural one and it’s going to be available in the uk very soon.

Regarding honey and maple – all these things are fine in moderation once you’ve reached your targets. There’s no banned foods – just some foods which are better at some times than others and in smaller amounts than others.

the only exception to that would be trans fats – the maximum amount for health is 0%

Hi Luke,

that’s an excellent diet – how many nuts are you eating though?

and what training are you planning on doing?

how long you leaving befor the 3rd meal?

Good stuff,

2 handfuls of nuts is too much – try to have 1 small handful.

Aim to have 3 hours between meals – not 2. Time things from your shakes to the beginning of your next meal.

It would be worth getting your total daily caloires checked – with the nuts and the shakes, this could be why you are not dropping abdominal fat.

there’s also an association between abdominal fat and excess stress hormone – cortisol, you may benefit from a cortisol lowering protocol if you dont get the results you want on your current plan.

This will drop you fat as long as you make those changes and check the carbs in the post workout shakes as well please mate.

Glad you like the nutrition – it’s a mine field!

yes mate – cortisol lowering protocol – although if your T levels are low then belly fat will be up.

You probably need to go on a natural T boosting protocol.

we are launching ‘the vault’ which will be a member’s only part to the website where we will share these protocols with you guys. It’s taking a while to build but we’re getting there.

We’ll send a post on when it’s ready and you can go in and have a look

Is there any products you would recommend for T boosting?

Hi Peg,

i’m over here myself learning some new stuff at the moment.

I’m really pleased you like the site, please recommend it!

After a 50 mile bike ride you’ll be pretty depleted, so depending on what the rest of your week looks like I would use a recovery drink with 3 carbs to 1 protein.

Make sure you weigh yourself before and after the ride so you know how much water and stored sugar you are losing.

Replace this with the same amount of fluids after the ride, if you’ve lost more than 2% of your weight you need isotonic fluid before you take any kind of protein based recovery powders.

Cyclists to very well taking amino / carb drinks during thier race. BCAAs and other aminos work incredibly well.

also colostrum is excellent to support immunity and gut health in relation to a high volume of cardio based exercise.

Keep me posted.

Hi CJ,

there’s usually never one definitive place to find the ideal ratio of macros – that’s because there is no one ideal ratio!

Each person will be different and will require a different approach. Also whatever ratio you give to someone they will adapt to. But if the ratio is wrong it’ll tend to lead to porr body comp and likelihood of health issues down the line.

If you eat totally protein, fat and fibre, you’ll get ‘fat adapted’ e.g. adapted to burning fat. this is a good thing. But if you try to perform at an elite level you can’t on a low carb diet. So you need to fat adapt and then use carbs sensibly in a timed manner.

The fat adaptation, with high protein and veggies, should a a general theme. Then use modern biochemistry sugars, aminos and herbs to get an edge and to correct imbalances.

I would look at functional medicine FMI, paleo diet, metabolic typing, all the body building stuff, life extension foundation, and then read, read, read.

Matt,
thanks again for the info above…
when you get a second, could you please exlain what you mean by ‘use biochemistry sugars,aminos and herbs to get an edge and correct balances’….??
Also, is it ok for me to use this info from you as part of my studies and impart the info as a guide to my clients?

As soon as I finish cert IV, I will start up my webpage and will be intouch.. but for now, i’ll keep intouch and keep learning from you via these pages…

Thanks again
CJ

Not really a question but a response to CJ on the peanut butter issue, and your reply.

I really like Meridian Almond Butter. You can get it in most health food shops, but plenty of places online do it.

I am hoping this is a good version of peanut butter (in the right quantities of course) as it is delicious!

Hi Madeline

thanks for the tip.. heading over the health food store today so will look into the one you recommended… how do you eat it – on gluten-free bread i’d imagine (ie, so after the 3rd week on Matt’s program)?

Hi CJ,

Take some apple cider vinegar before each meal, 1 cupful in water 1/2 glass.

The feeling is because your bowels and metabolism are slow.

Sometimes if the guidelines come up a little high on the food, e.g. if you are stuffed then cut back.

you need to use your instinct and only eat till satisifed, 4/5 full – so not overly full.

Cut back a little on the portions and protein.

after 3 days things will speed up a bit – you can also use a cup of prune juice if you feel you are constipated.

Stick with it once things start to move, you’ll increase in hunger and then you can lift the portions up a little higher.

M

Matt

Once the amount of carbs I am eating at breakfast and post-workout are optimised and I am eating the maximum amount of protein daily, how would someone increase calories for muscle growth/weight gain? I am worried that if I add more carbs I will simply lay down fat. Should I make up for any shortfall in calories by simply adding in calories from ‘good’ fats?

Thanks
Simon

Simon,

for muscle gain you’d need to add in 250 calories per day from protein, amino acids and good fats.

It’s not much as you dont want to get fat. Add them in around the workout – and in the meals following the workout.

SO you might add 20g BCAAs (80cals) pre workout with 10g glutamine and some whey 25g post workout. Then 3g of fish oils at night.

For muscle building yes – great mix, for fat burning i’d drop the banana pre workout and stick to the aminos and whey.

For very strict fat burning you’d use just the aminos.

otherwise very good

Hi Matt

do you get BCAA’s in a supplement form or are they found in particular foods?

Hey Matt

Just doing some reading and wanted to ask whether the 4WFL then maintenance (which, I have interpreted, as a way of eating forever), is this system somehow related to the concept of ‘adaptive thermogenesis’ (ie, are we trying to reset the body’s point at which it burns energy day to day (my understanding is that it means our BMR is increased and exercising will keep adding to weight loss or maintenance (depending on calorie consumption)…?

Cheers
ps, lost almost two kg now… my second week (following my bad weekend after the first week – I really kicked myself about that but im back on track! started with the apple cider vinagar too)!

Thanks Matt

You’ve definately inspired me to delve deeper into nutrition.. I’ll start looking into courses that I can do online (if I’m still in Denmark for a while)…

I’ve purchased buckwheat gluten free noodles and gluten free pasta to use after the 2 week intense phase… I’d probably only eat them once a week as a meal… I also found some spelt buscuits (organic) for a treat with cuppa (instead of standard chocolate or other buscuits… delicious but oh so bad!!) and got that peanut butter you recommended (surprisingly…absolutely loved it!!)… I’ve got my partner, who is a prof footballer, eating Organic Oats with fruit for breaky too (rather than standard cereals) and always grainy bread and brown pasta for him…

I think I’ll permanently switch to gluten free foods after this…

Cheers Matt
have a great weekend!
CJ

Hi Luke,

Well done, adding the BCAAs pre training and whey isolate post training will preserve or increase your lean tissue.

You can also use creatine and some carbs post workout.

http://sportsnutritionvlog.com/regenerate.html

Check out this system which has packed 10kg on an already very fit and muscular athelte.

M

Hi Matt

On 30 Jul, you said to Simon:

SO you might add 20g BCAAs (80cals) pre workout with 10g glutamine and some whey 25g post workout. Then 3g of fish oils at night.

Is this 3g on top of the 3g I should already be taking (very active)?

Is at night the optimum time to take the oils, i.e. after evening workout? I currently take them 1st thing in the morning.

Thanks for your time

Lee

Hi Matt

in response to afew comments above regarding artificial sweeteners, I’ve read up on Sucralose (which, is the ingredient in ‘Splenda’ and it seems that there is a mass of conflicting views as to it’s safety… some say that it’s as part as Aspartame (‘equal’)…??? If you get a chance, could you check out the page: http://www.bodyecology.com/07/07/05/artificial_&_natural_sweeteners.php
and let us know your thoughts… they say white sugar, honey, aspartame are VERY bad for you…. Stevia is really the winner but not readily available…
This is just one website so how is one supposed to know what to believe… sugar has been a part of life and culture forever and it seems a little difficult and confusing to know what to believe… you know what I mean??

Look foward to your thoughts
CJ

Hi Lee,

SO you might add 20g BCAAs (80cals) pre workout with 10g glutamine and some whey 25g post workout. Then 3g of fish oils at night. YES

Is this 3g on top of the 3g I should already be taking (very active)? I would read the label, you need 3g of EPA per day, that might mean 6-9 fish oils capsules, I would also recommend you take some GLA in the morning (500mg)

Is at night the optimum time to take the oils, i.e. after evening workout? I currently take them 1st thing in the morning.
Split intake is best, but certainly at night – as you’ll be doing most recovery and repair whilst you sleep and they assist sleep as well.

Hey CJ,

Sucralose is not a healthy food, it’s not natural either, but it’s probably better than aspartame.

If you are having very small amounts I shouldnt worry about it.

Stevia is the best sweetener but not widly available – I would look for some online, i’m sure you’ll be able to find it.

It actaully lower blood glucose as well, you can also grow it as a plant in the kithen!

Honey is natural, healthy and we’ve been eating it forever.

Just with all high sugar foods them to use them in and around exercise to prevent big fluctuations in blood sugar.

Kind regards

Matt

Hi Matt

Question – are dumbell circuits effect enough as a morning work out?

Unfortunately my swim training is now on its month’s break. I’ve been running, circuit training (star jumps, burpees, squat thrusts, running on spot, skipping etc) in the mornings (my gym does not open early enough for me to train before work, and I don’t own a bike etc).

However, the last couple of days I have been noticing a recurrence of my shin splints which I got severely about 18 months ago (I am biomechanically “wonky” and my orthotics don’t prevent the injury unfortunately).

So…I am having to rethink the amount of impact based stuff I do. I was concerned because I do three major weights sessions in the evenings a week, and didn’t want to over train the muscles.

Thanks for your help…I am trying so hard to achieve that goal!

Maddie

You’re a STAR Matt, thank you so much. This looks more fun anyway!

Looking forward to trying this, although I might not be saying that as I’m doing it of course!

Hi Matt,

I’ve just joined and will be starting 4wfl plan very shortly.

I have a couple of concerns though regarding my exercise and whether it will be enough.

Right now I’m doing a 600m / 800m swim every morning which can take 20/30 mins depending on which strokes I do. I’m not the greatest swimmer ( you can tell by the times!), but enjoy it.

My partner and I have recently had a baby so time is restricted and the morning seems the only time I can make it to the gym. I don’t think I’ll be able to do evening exercise for a while..

Right now I’m also prevented from running due to a bad ankle injury 2 years ago and cycling for a more recent medical reason.

I do push myself in the pool and know my heart rate is high most of the time so I belive this is doing me some good, but will the swimming be enough ?

Another concern is that I’ve also been taking an impact whey protein shake after the swim WITH a bottle of Lucozade sport and having a bowl of ‘just right’ when I get to work. Looking briefly at your recommendations in the few hours since I signed up it seems this is very wrong, but I do feel better from having taken them. What would you suggest I take instead?

Thanks for your time

Russell

Am i not doing this comment thing right? as you have answered the person below me but not me???? please explain if im doing it wrong.

kirsty

Hiya Matt,
Ok, from reading the advertisemnt of your Fourweek Fatloss i kind of thought i was going to recieve a book, that i could read in my own time in bed, usually, i have two small children, so this is the bit of time for me, what i didnt realise was that you had to down load stuff etc, i dont have printer, and my computer skill are very limited, and the computer never does what i want it to, so i have decided that this isnt really for me,as its not as easy as reading a book, so reckon the best thing for me would be to forget it, and would appriciate my money back.
thanks
kirsty.

Hiya, Matt

Thankyou that would be great if you could send me a print copy, as in about 2 weeks time we are moving house and wouldnt have internet for ages anyway.
Thankyou again and sorry for being a pain.

kirsty

Hi Angela,

Have a look at the portion chart – your estimates are a little high in all the macros to be honest.

Intensive phase;

For you weight target aim for 1 palm of protein per main meal = 120g per day. Aim for 15g of carb per meal = 60g per day. Aim for around 100g of fat.

For maintenance / slower fat loss you can increase carbs, to around 100g per day – add in some carbs post training.

If you do weights (recommended) – then use a shake post weights with 30g of protein in it.

you’d also benefit from the toxic fat attack download. cellulite is fat with toxins in it.

Hi matt, what milk is best to have for fatloss also what brand of cereal is best? currently im either having jumbo porridge oats or alpen (blue box)

also on average how much fatty acids do you think is a good amount to have per day, in terms of things like avocado’s and nuts?

thanks matt

ok – without sounding too sales like, have you read 4WFL?

I would suggest;

1. find a gym
2. eat shakes, and supermarket food for 3 of your daily meals
3. eat pub food, or in the hotel for the 4th – make sure you eat according to the principles in 4 week fat loss.

Try to exercise each morning – you can start with a routine in your hotel room – we’ll be posting this up for members very soon –

an examples might be;

squats, lunges, squat jumps, split jumps, squat thrusts, burpies.

20 of each – rest 30 secs between each set – land light on feet so you dont wake the other guests up.

you can also do all the abs and stuff like that in your room.

P.S – drop the fruit unless you’ve trained

CJ that’s an awesome summary – but I would add in;

nutrient density and acid alkaline balance as considerations.

Also on a sliding scale – grains come last for goodness;
1st is veggies, then fruits, legumes, and finally grains.

veggies are alkaline, most fruit is too – grains are slightly acid.

glycemic load is very important – and is more sensible way to evaluate foods the glycemic index is quite limited but a useful starting point.

the key is the functional nature of the food you eat;

so carbs all contain varying amounts of glucose – and different rates of delivering the glucose. they also contain different protective elements (ORAC) – and also can alter acid base balance. all this has to be evaluated when choosing carbs for your requirements.

the intensive phase favours veggies for the reasons above…….

yes hidden sugar is everywhere! – read the labels.

maintenance wise yes that the best way – trial how you do on a certain amount and then increase this depending on exercise and the way your body adapts.

make sure you increase in the order I spoke about – more veg, more fruits (low sugar ones) and then a small amount of root veg and starches.