One of the main advantages you get when you purchase the Four Week Fat Loss System is that I’m there to support you, yes a real live person. A lot of Fat Loss Programs on the market are set up and run by marketers not real Nutritionists so once you get the stuff you’re left in the lurch.
As you probably know ‘One Size Doesn’t Fit All’ and often tweaks need to be made so that you get the BEST out of any system.
I’m there to help you make the tweaks.
Recently I adapted the Four Week Fat Loss program for a PARAMEDIC who was working shifts.
This time it is for a woman Amanda Locke who fights as a THAI BOXER out of The Tsunami Gym in Cambridge and wants to lose 4KG of fat so she can fight at a lower weight class.
Amanda had her first semi –pro fight last month, anyone who gets into an Octagon has got my respect!
I do some Thai boxing myself so I was especially keen to help Amanda. We had a bit of communication via e-mail before Amanda decided to purchase Four Week Fat Loss
It can be a cost effective alternative for a lot of people as a sports nutrition consultation with me costs £500- £1000.
Here’s what Amanda had to say and below is my personal response to her.
I am currently fighting at 59kilo with 21% body fat and despite training every day, with one day rest, I am failing to drop body fat.I am not losing muscle or going up or down in weight, I stay the same and have done for months!
My goal is to drop to 55kilo and body fat to around 18%, however I don’t want to lose muscle as I need the strength.
Here’s my existing training program , I need to be able to get through each session without losing too much energy… I also get really hungry with all the training and tend to snack on fruit . I eat really well in general, I get really bad cravings for sweet things however. I tend to eat breakfast at around 7 and snack again at 10 and then have lunch at 11 and then snack again after lunch time workout and then eat again at 4 (main meal). I sometimes eat after training then, normally fruit.
Monday: Weights upper body(1hour), Thai Boxing(2 hours)
Tuesday (3Krun)
Wednesday (Weights upper body and Thai Boxing as per Monday
Thursday: 3k run, lower body weights
Friday (3k run and circuit training)
Saturday Thai session for around 4 hours.
Here’s my reply
First you need to do the preparation phase – only eat fruit post training during this phase – next prepare for the intensive phase; during this phase you will drop in energy a little.
Before sessions you should use; Branch Chain Amino Acids (BCAA) 20g and 5g of tyrosine – for energy, you’ll need this mixture for each hours training you do.
Branch Chains will help preserve your muscle mass and can be broken down by the body into glucose as an energy source and the tyrosine which is another amino acid will help you maintain focus. After each of your sessions I want you to take a protein shake.
The 14 day intensive phase – is for strict fat burning – stick to your guns – get through it, the fat will melt off. I presume you are night fighting that often maybe once a month? You can do the strict fat burning phase just after a fight well before your next one. Once you are through this – you’ll need to settle into maintenance and build back in some additional foods for energy and performance.
I would eat fruits to fuel your sessions – 2 pieces roughly an hour before Thai – but other than that try to stick to the principles. You may also want to slightly increase carbs post session only so you can look to take a protein and carb drink post session. Keep to the BCAAs and tyrosine during sessions.
Hope this helps for now.
Matt
As you can see I’m here to give a personal service and when you ask for help it often has a knock on effect because other people get to benefit as well.
So please don’t be shy, once you’ve purchased Four Week Fat Loss and you’ve gone through the materials let me know if you are struggling putting it into practice.
Comment by Amanda Parker
— November 19, 2009 @ 1:17 pm
Thank Matt.
Can i just check with you , during the intensive phase am i still to have a protein shake after each session, and is this counted as part of my protein intake allowance?
Currently i take Glutamine before and after I train for recovery, shall i stop this in replacement of the BCAAS ?
I have ordered my supplements as you suggeted, i cant wait to take up this challenge and see what results i get.
I will keep you updated.
Speak soon
Amanda
Comment by Matt
— November 19, 2009 @ 3:55 pm
hey Amanda,
as you are training intensely – i’ve put in the shakes, post weights and Thai only – not after your runs as they are only 3km.
glutamine rocks – add the BCAAs to the glutamine, with the tyrosine you’ll have lots of energy – but no carbs so you’ll burn more fat.
dont forget you wont be as energetic – do your intense rounds early and taper – on the long session – you’ll need to break for a feed / aminos – as otherwise the cortisol levels will rise and this can contribute to fat gain around the middle.
keep me up dated.
Matt
Comment by Amanda Parker
— November 20, 2009 @ 6:22 pm
Hi Matt, hope you are well.
I wanted to check with you how strict is this 3 hour eating rule.
My reason for asking is the below timing and training schedule.
Monday: Protein shake for b.fast at 8, eat again at 11, train at 1pm until 14:30….then i have to whiz of to school to pick up my son at 3pm and would then want to eat at 4pm as i then train that evening at 7.
This is the same on Wednesday and then on Saturday i can eat b.fast at 7, again at 10, but then i train at 1pm until around 4.
What do you suggest i do.
I was thinking on Monday and Wednesday could i finish training and as both days are the weight training, could i have a protein shake, 2 thumbs of natural mixed nuts and some natural organic greek style yoghurt and count this as a meal? then eat again at 4 and that is my 4 meal for the day and just have a protein shake after training???
On the saturday , i dont really know what to do as i train at one and i wouldnt get home until say half 5, so on and son on, i have two meals to fit in, Should i do the same, just have a protein shake with me and 2 thumbs of nuts and count that as a meal and make a meal as soon as i get home?
What are your thoughts.
Also can i ask you about yoghurt, i have organic greek style yoghurt, would this fit in my diet on the 2 week phase? if so how? I was going to use it as a dip on my salad, i love yoghurt and cucumber you see! lol
Also cottage cheese is protein isnt it?
Thanks
Amanda
ps: I have always grind up an omega mix of seeds, can i use this instead of supplementing fish oil ? I grind it up to powder. I could sprinkle it on my salad and i keep it in the fridge to perserve its quality. What are you thoughts???
I am just not the best taker of tablets , i have got a multi sorted. The bcaas and the apple fibre and protein arrived today!
I am getting excited about this!..hummm…slightly crazy!
Thanks
Amanda
Comment by Amanda Parker
— November 20, 2009 @ 6:48 pm
Me again!..
The BCAA’s, is there a good time to take this prior to training for optimum results, I normally drink my L glutamine an hour before i exercise. Also for a session that is two hours can i just take the double amount during the session , ie. mix 40g and 10g of the recommend Bcaa’s in water and make sure i consume this drink during workout..
I hope that makes sense!
Manda
Comment by Matt
— November 21, 2009 @ 2:08 pm
yes you can pre – mix – but glutamine is not stable in liquid for very long, so drink this first, then mix the BCAAs – I would take them 20 minutes beforehand
you can use acetly glutamine in solution as this is stable.
yes for a 2 hours session use double the amount during.
dont forget the tyrosine – which can help with mental focus during sessions and fat burning – use 5g per hour
Comment by Matt
— November 21, 2009 @ 2:19 pm
see below for answers
Question: I wanted to check with you how strict is this 3 hour eating rule.
Reply: pretty strict give or take 30 mins
Question: My reason for asking is the below timing and training schedule.
Monday: Protein shake for b.fast at 8, eat again at 11, train at 1pm until 14:30….then i have to whiz of to school to pick up my son at 3pm and would then want to eat at 4pm as i then train that evening at 7.
Reply: you need pre training meal or protien / aminos
Question: This is the same on Wednesday and then on Saturday i can eat b.fast at 7, again at 10, but then i train at 1pm until around 4.
What do you suggest i do.
I was thinking on Monday and Wednesday could i finish training and as both days are the weight training, could i have a protein shake, 2 thumbs of natural mixed nuts and some natural organic greek style yoghurt and count this as a meal? then eat again at 4 and that is my 4 meal for the day and just have a protein shake after training???
Reply: eat the protein shake or aminos pre training, take the shake post training as you’ve siad with the nuts and youghurt – 4pm is early for your last meal – too early – you’ll need 1 more meal at 6-7pm – dont count the post training shakes as meals (ideally you’d keep them to shakes pus firbe and then have a more substantial meal a little later with the nuts, yoghurt – etc)
Question: On the saturday , i dont really know what to do as i train at one and i wouldnt get home until say half 5, so on and son on, i have two meals to fit in, Should i do the same, just have a protein shake with me and 2 thumbs of nuts and count that as a meal and make a meal as soon as i get home?
Reply: saturday – have breakfast, pre training shake, BCAAs during training, post training shake, meal at home at 5ish, then a light meal later – at 7pm. Due to the long session on sats – you need the prolonged intake of proteins and aminos to protect your muscle mass during the session.
Question: What are your thoughts.
Also can i ask you about yoghurt, i have organic greek style yoghurt, would this fit in my diet on the 2 week phase? if so how? I was going to use it as a dip on my salad, i love yoghurt and cucumber you see! lol
Also cottage cheese is protein isnt it?
Reply: greek youghurt is fine, just add the grams up and incorporate this into your daily plan, plus the allowances we are making around your hectic training routine.
you’ll need to factor in a little more down time if possible during the intensive phase.
Question: I have always grind up an omega mix of seeds, can i use this instead of supplementing fish oil ? I grind it up to powder. I could sprinkle it on my salad and i keep it in the fridge to perserve its quality. What are you thoughts???
I am just not the best taker of tablets , i have got a multi sorted. The bcaas and the apple fibre and protein arrived today!
Reply: ok key point here, omega 6 is good for you but in excess – it’ll rasied inflammation and make losign body fat more difficult – you need the omega 3’s from fish (flax is more omega 6 than 3 and you have to convert the flax into EPA).
still have the seed sprinkles but use fish oil as well, you can get liquid fish oil from http://www.alimentnutrition.co.uk and very shortly from our shop.
Comment by Amanda Parker
— November 21, 2009 @ 6:30 pm
Matt, thanks for the reply…you have got me thinking about the rest/complex nature of my routine..
I am going to stop the double training for two weeks.
In the maintenance stage i can go back to normal training.
Instead i am going to double up my lunchtime sessions, as in do a 3k run and then do my weights on the days i am not doing Thai.
I feel during this phase i need to make it as easy as possible on myself.
Saturdays advice is brill, i can do this no problem.
Do i really have to have another meal after my Thai Boxing!
I know 4pm is early to eat, but i seriously dont ever feel hungry when i get home at 9. I will have the protein shake.
What would be the knock on affect is i didnt?
So on my Non Thai days i will run/weights/abs. Shall i still take a protein shake post this or not as it wont be as intense as a session of just weights?
Can i also ask about L-Glutamine, if i was doing a double training day , weights in the day , Thai at night, would you recommend taking l-glutamine, before and after each of these session? or is that over the top. Also the tub says at night, if needed..what are your thoughts, straight after training or just before bed?
Oh and BCAA’s mixed with Tyrosine…sucks!. Taste weird and is very frothy!.
And another change… i just thought, I dont tend to drink much during a Thai session(Just sip’s) as i dont like going to the loo all the time….so I am thinking i might be better to take the whole BCAA/Tyrosine before the sesion, is that ok to do if its doubled up?
I dont think i will ever have eaten so much in my life and i think i will struggle to eat all meals! lol
I see you allow hard Cheese on the 2 week phase , I am not a lover of cottage cheese. Is this not bad fat? I was hoping to have this as my meal at 1pm now.
I would make sure it was all in the correct grams of course.
celery and cucumber, nuts and small amount of yoghurt and cheese, perfect little meal for me! If i did this everday day for the 14 weeks, would this to much cheese of that sort?
Thats a lot of questions in a day huh!
Thanks for all your help and i now see why the planning week is so important.
Manda
Comment by Amanda Parker
— November 21, 2009 @ 7:06 pm
Matt, ignore the first part of of the post about my training, the penny has dropped. I can do a small 3k run on the days i do thai.Ha! simple.
I get there in the end! lol
Thanks
Amanda
Comment by Matt
— November 22, 2009 @ 11:16 am
see below for answers
Question: Matt, thanks for the reply…you have got me thinking about the rest/complex nature of my routine..
I am going to stop the double training for two weeks.
Reply: Why? – on the intensive phase it’s better to train twice – but with an 8-12 hour gap
Question: In the maintenance stage i can go back to normal training.
Instead i am going to double up my lunchtime sessions, as in do a 3k run and then do my weights on the days i am not doing Thai.
Reply: Ok ALWAYS do weights before cardio. You’ll burn more fat and get stronger.
Question: I feel during this phase i need to make it as easy as possible on myself.
Saturdays advice is brill, i can do this no problem. Ok good
Do i really have to have another meal after my Thai Boxing!
Reply: –be instinctive – if it feels like it’s too much then it probably is – although you MUST eat every 3 hours – to trick your body into tapping into it’s fat stores and to keep cortisol levels low during the day
Question: I know 4pm is early to eat, but i seriously dont ever feel hungry when i get home at 9. I will have the protein shake. Ok – if you can’t eat it the drink it!
What would be the knock on affect is i didnt?
Reply: You’d lose muscle mass and strength
Question: So on my Non Thai days i will run/weights/abs. Shall i still take a protein shake post this or not as it wont be as intense as a session of just weights?
Reply: ALWAYS take a shake after weights – it might not feel as intense as thai or other cardio but you are incurring damage and that needs repair! – plus not eating / drinking after training causes stress hormones to rise (which triggers fat cells in the abdomen region to become fat sponges).
Believe me I’ve learned the hard way – prolonged periods of no food combined with training will make you fatter in the long term!
Question: Can i also ask about L-Glutamine, if i was doing a double training day , weights in the day , Thai at night, would you recommend taking l-glutamine, before and after each of these session? or is that over the top. Also the tub says at night, if needed..what are your thoughts, straight after training or just before bed?
Reply: Glutamine ‘rocks’ – but you need balance – take it post training, and at night.
It’s not stable in water so you’ve got to mix it and drink it.
Question: Oh and BCAA’s mixed with Tyrosine…sucks!. Taste weird and is very frothy!.
Reply: Yes sorry about that – you can try with citrus it can mask the taste. We’ll be making our own amino blends and selling them in the shop very soon, which will take the mixing stuff out of the equation. We do sell MS and MR; Dr Serranos amino mixes as well – they are very good but cost £90 for a kg.
Question: And another change… i just thought, I dont tend to drink much during a Thai session(Just sip’s) as i dont like going to the loo all the time….so I am thinking i might be better to take the whole BCAA/Tyrosine before the sesion, is that ok to do if its doubled up?
Reply: I understand that – but I would still break at 1 hour and take some more on board.
Question: I dont think i will ever have eaten so much in my life and i think i will struggle to eat all meals! Lol
Reply: that’s one of the most common bits of feedback we get – eat more to lose fat!
Question: I see you allow hard Cheese on the 2 week phase , I am not a lover of cottage cheese. Is this not bad fat? I was hoping to have this as my meal at 1pm now.
I would make sure it was all in the correct grams of course.
Reply: You need fat to burn fat, you carbs will be low, so you must take fat – cottage cheese is protein, hard fat is mainly fat (25% protein) – you can have small amounts as part of your meal – it helps with hormones, keeping you satisfied and upregulates fat breakdown enzymes so you break down more fat – nuts, seeds, are best sources though.
Question: celery and cucumber, nuts and small amount of yoghurt and cheese, perfect little meal for me! If i did this everday day for the 14 weeks, would this to much cheese of that sort?
No – having stuff you really like to eat, which is simple and effective can be repeated every day –
Thats a lot of questions in a day huh! YES! But we are treating you as you are our case study! – btw I think you are ready.
Comment by Amanda Parker
— November 22, 2009 @ 12:50 pm
Thanks Matt , all clear in my head and you are right i am ready.
Kick(lol) started it yesterday, playing around with amounts, so i now i have sussed.. and now with your answers i am fully on board.
My fridge smells great!
Keep you up dated , speak soon
Have a good week.
Manda
Comment by Amanda Parker
— November 23, 2009 @ 10:41 pm
Hey Matt,
So its only day 3, but i just wanted to say so far i feel great, not craving food, which makes a nice change for me.
I actually feel full of energy?.
I also am just home from Thai Boxing and it was a good session, felt switched on!.
All good!
Manda
PS: I am getting a mega sweat on during training, i normally sweat a lot , the fitter i have got the more i seem to sweat, however it is a lot more?..is that to be expected, or just me having a sweaty day! lol.
Comment by Matt
— November 25, 2009 @ 2:31 pm
Hey amanda – sorry for delay in replying things are busy here!
Yes it’s normal to sweat a bit more – you’ll be dropping some stored sugar and water weight in the 1st few days.
Glad you feel good – one reason can be the lower amount of grains as these are possible allergens. the second is your blood sugar will be better balanced.
keep up the good work
Comment by Amanda
— December 6, 2009 @ 5:30 pm
Hi Matt/Gavin.
A little update.
I have completed a strict 10 days on the plan. I have fallen short of 4 days , due to my birthday weekend and exams, however I will be doing the plan for the next four days to make up for that.
The good news is I have dropped to 21% Bodyfat.
My weight dropped only slightly to 58kilo, but to be honest, I feel really comfortable with this as it works. Perhaps the weight training I am doing is stopping the weight coming down? Not sure.
I went out in my new size 8 dress last night, and everyone was amazed at how much slimmer I look.
I found the eating plan really easy to follow and although eating so often is hard, i still do it and health wise i feel better than ever, no cravings ,no bloating.
I intend to carry on eating every three hours forever as to not have cravings and to not get moody because I haven’t eaten is heaven! Lol.
I noticed straight away over the weekend the effect food has on my body and I feel really body aware now. I am so bloated after eating what I wanted; I don’t like the feeling at all.
You have taught me lots and I am really glad I spoke to you , as I just couldn’t shift the weight around my hips and it has fallen off…I am starting to think perhaps I had an intolerance to certain foods and not eating the amount of fruit I was , has clearly helped.
I know I need to work the sleep issue we spoke about, and I have 5HTP on order and will work on this.
Friday I have a photo shoot at the gym , so will send over the after shoots!
Thanks Matt and Gavin, top diet, top advice and really so simple.
Talk soon
Amanda
Comment by Matt
— December 10, 2009 @ 11:48 am
Hey Amanda – thanks for the feedback – we know it works but it’s always nice when someone else benefits.
Please recommend this to anyone you know.
Thanks and good luck with the fighting.
Matt
Comment by kathryn lacy
— December 10, 2009 @ 2:02 pm
I don’t understand as the first entry for Amanda says she is 59kilo with 21% body fat…wanting to get down to 18%
The last entry says ‘The good news is I have dropped to 21% Bodyfat.’?
Comment by Amanda
— December 10, 2009 @ 2:54 pm
Hi Kathryn.
Let me clear up the confusion, my fault!
When i orginally contacted Matt, my weight and body fat were from a typical gym fitness assessment taken a few months back.
However for this diet, i used my home scales as i wanted to weight every day as suggested. They weighed me in at 24% body fat. 59kilo and as i started on these scales , i carried on using them thoughout the diet.
I had emailed Matt about this personally and forgot to update this page!
What i would suggest to anyone is to do what Matt says and get calliper tested.
I have my calliper test booked in for next week. I am kicking myself (lol) about not doing this before i started the plan.
I am on my final 4 days this week and hope to get on target for 18% body fat.
I have decided to not worry about the weight part as it is the body fat that has changed my body shape and i feel really fit and strong at the moment and everyone has noticed a difference.
I am clearly a 59kilo fighter and i will stay that way , but with a leaner body! YAY! YAY!
Sorry to confuse.
Hope you are enjoying the plan also and are getting results.
Amanda
Comment by dylan salt
— December 13, 2009 @ 3:03 pm
Hi I’m a 49 year old male who has been involved in highly intensive training my whole life involving rockclimbing, mountaineering, mountain biking , gym, cardio etc etc yet regardless of this I’m still picking up weight (for me that is) and have gone from a 32 – 36 inch waist!
I basically train 5 days a week and basically consume 2000 cals a day with good protein, carbs, fats etc and yet no luck
Before I sign up to your program I would like to have a realistic answer from yourself – if I can at my age drop 5kg
based on my already high fitness level
Regards
Dylan
Comment by Matt
— December 13, 2009 @ 5:26 pm
Hi Dylan,
some cool stuff you are into doing – I’ll get straight to the point – the 4WFL programme works for everyone regardless of age – 95% of the time or more.
You sound like you are in good shape and without any medical problems – HOWEVER – some people have what I call ‘blocking factors’ these are things which need addressing before they can effectively lose weight.
Often – it’ll be a detox issue, and as frequently as that adrenals and or thyroid – they go hand in hand. Digestion and brain health also play a part. These are all things I’d look at in a one on one consultation.
You can download for free adrenal and thyroid spreadsheets to assess level of fatigue at http://www.adrenaltest.co.uk – and or test your own hormones at this site.
At 49 you will have lower levels of various hormones which help with fat burning – you can use supplements and herbs ot support these areas if they are out of balance.
i will answer questions when oyu are on the system – which is one reason it works. We really do wnat our products to be highly effective – check out the unsolicited testimonials on the site.
Good luck whatever you decide to do.
Matt