As of today I have dropped 5kilos! woohoo. From 70 to 65.
Its been a little over a week since I started incorperating your dieting principles and only 4 days into your 4 week fat loss program.
Its also been 4 days without Chocolate
Thats the longest EVER that I can recall.
Not feeling fantastic yet tho but its probably because Im coming off the sugary drinks, caffeine and chocolate.
Only 5 more kilos to go and then I’m going to kick some muay thai butt!
Just a quick question about supplements;
I was reading about supplements you suggested to another woman practising martial arts and you said it was pivotal for her recovery,
Branch Chain Amino Acids (BCAA).
Is this is in any of the supplements I picked up from your office last week and should I be taking them?
Also I have been reading a lot about NEPTUNE KRILL OIL from myprotein.com and wondering if it is worth purchasing or if you recommend it?

Thanks a lot
Shavoune

Thats great thankyou. As far as making weight I need to drop 10kgs before I can even be a contender for any fights. I need to start doing the interclubs but at my current weight I would be fighting some huge women!! I currently weigh 70kgs and am only 5foot 2.
Although Im pretty toned and prob too muscly for a women I would love to get rid of 10kgs of just fat!

I do eat eggs.

Sorry to be a bother but I know if I buy these supplements myself I am prob going to order them from some cowboy internet site and if I get them from you I can garantee the good quality right stuff.

Where do i get these BCAAs and tyrosine?

WHich WHey do I buy?

Where do I get a high strength multi – some ZMA?

As for the Spirullina and wheat grass smoothie can you give me the recipe of what I can put in there?
Im sorry its just for so long I have had fruit smoothies thinking they were healthy and now I have also been told mixing fruit and vegetables is bad, so if you could just tell me what to put in the smoothie then I will do it and drink it!

Is there any particular order I need to take the omega supplement?

Kind Regards,
Shavoune

if you dont take em they wont work! lol

do you eat eggs?

idally you’d use some BCAAs pre training with tyrosine – use 20g BCAA and 5g tyrosine – i’m gonna assume you can get all these but I can prioritise them for you.

after the morning session take the creatine / glutamine drink – are you making weight now? – as the creatine will add a little weight but if you are strict with your diet then it will only help

drop the soya milk it’s estrogenic and I dont think you need that – stick to oats and almond milk or goats. Stick a scoop of whey in there – get a decent one.

in addition to what you’ve got I would get a high strength multi – some ZMA before bed.

when you get closer to competition we can look at some other stuff –

one of the fighters at KO has dropped 3-4kg of fat recently he’s doing well.

Spirullina and wheat grass wise – take this in a smoothie later in the day dont use too much fruit as it can make you fat – stick to almond milk, berries, whey, and the greens.

How do I fit a breakfast that follows your guidelines when I have no time to cook and nothing to cook with?
Also on supplement I have so far;
Megaomega (myprotein.com)
Protein/carb shake which includes 5mg creatine and 5L glutamine (myprotein.com hurricane shake)
An extra bag of Lglutamine (myprotein.com
Chondroiton
Glucosamine
Wheat grass
Spirulina
multivitamin (tesco)
Virgin coconut oil (your recommended website)

DO I ever actually take them? NOPE!
But they are in the cupboard waiting for the day…

Can you also tell me how and when do I take them with the meal plan?
Do I need to order or buy any others?

Kind Regards,
Shavoune

DO I ever actually take them? NOPE!
But they are in the cupboard waiting for the day…

Can you also tell me how and when do I take them with the meal plan?
Do I need to order or buy any others?

Kind Regards,
Shavoune

You should have got the download links – so down load everything and start reading –

There’s an area to ask questions on the site if you use this then others will learn from your questions.

What supplements do you have already?

Matt

Ok I have bought the access.

Do I email you from your website?

What do you need from me to start to build me a diet?

Im vegge but after your seminar I started eating fish for the first time in years, cause I was just feeling weak and the complementation was too difficult without a plan.

I can eat fish but Im not a fan (not for moral reasons but taste), except I love salmon.

I love all vegetables and fruit, prefer them raw not cooked. But I am a serious chocoholic so anything in the plan that could get me off chocolate cravings please! I bought quite a lot of supplements after your seminar so I might have what I need already, but just let me know and I will order. You know how hard we train at Ko, exercise is not the problem, fat loss will come with a better diet Im sure. I’m really interested having more energy and maintaining this training with a veggie diet wherever possible.

But if I gotta eat meat then I will, i would just rather avoid where possible.

Kind Regards,
Shavoune

If you buy the 4WFL programme – then I can build you a diet – and you can ask questions on the site to help you through

We did a thai case study on a female – she’s done really well.

You are going to need some products aminos, proteins etc….

http://www.fourweekfatloss.com/order

Chat to you soon

I’d love to do another seminar – I’ll chat to Bill about that.

Matt

I have been through your website and I noticed that someone was getting a meal plan from you via email.

This would be perfect for me as I am working about 70-80hrs at the moment and find it difficult to schedule appointments.

I have gone over and over the notes I took from your seminar, bought all the supplements, but damned if I can get a plan going myself.

Im a vegetarian and finding it super difficult to get a meal plan.

So to put it bluntly what do I have to purchase to get a weekly meal plan from you.

If I do it via email I will also be more honest with my current eating habits

Kind Regards,
Shavoune
(ko gym)

P.s the guys at the gym really want another seminar have you got any plans for one in future?

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

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

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

The last entry says ‘The good news is I have dropped to 21% Bodyfat.’?

Please recommend this to anyone you know.

Thanks and good luck with the fighting.

Matt

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

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

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.

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

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.

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

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.

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

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

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

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