[Article] Lose Fat / Maintain Muscle

[Fadi]

I should have posted this last Sun after I had completed the 6 weeks. But I've been a bit busy even with the week off.

While I was following the 6 week plan I was eating approx 2200 cal, 85g fat, 138g protein and 233g carbs, as per Fadi's 2200cal food plan.

I took some measurements before and after, and the results really surprised me.
I've lost close to 5 kilos, just over 5 inches from my stomach, a little under 2 inches from my chest and just under 1/2 an inch from the biceps.

So the the big 2 are 5 kilos and 5 inches, and I now have a 4 pack

On Mon I'm starting Fadi's http://ausbb.com/bodybuilding-train...move-your-body-through-space-program-1-a.html

Oh and I got my time down to 12:15 for 100 burpees!

I'm soooo happy to say good-bye to the 100 burpees, only be doing 50 twice a week now!!!!

Thank you Fadi for all the support and for the program itself. I'm sure the next 12 weeks will be as successfull as the past 6.

Good luck to all who follow the 6 week program, I think it works!
Cheers,
Mike.

Thank you Mike and very well done indeed. Looking forward to seeing you lifting the heavies now!

PS: I'm just wondering (just wondering promise), how long would it take to knock over 1000 burpees!?! Can anyone take an educated guess based on their experience with the 100 killers!?


Fadi.

 

[mike367]

Thank you Mike and very well done indeed. Looking forward to seeing you lifting the heavies now!

PS: I'm just wondering (just wondering promise), how long would it take to knock over 1000 burpees!?! Can anyone take an educated guess based on their experience with the 100 killers!?


Fadi.

Hi Fadi, Yes the big stuff next
1000 burpess? hmmmm about a week

 

[DNL]

Fadi - excellent threat mate...cheers for the initiator....also, thanks to the contributors who have made me re-think my situation.

To my situation, I did this style of program a couple of years ago, but did not lose as much weight as I wanted. I also had 2 minutes of cardio in between the complete sets, which I would do twice before moving to the next pair of exercises.

I did lose weight, I did gain strength, but the results over a 6 month period were pretty dissapointing. As a consequence, I stopped! My weakness and impatience there.

This week, I've started on the weights again, plus I am walking every day...not just a plod or dawdle, but a righteous walk at a cracker pace....I've had my HR up to 149 going up hills! Very cardio unfit. This week, I have lost 2.8kg....muscle growth, I'm unsure. I am yet to get the tape measure out, but I will. I've only had two weight sessions this week, with my third planned this afternoon. (my log is here)

My diet has been pretty much the same for the two different circumstances. So why not much gain last time? The only thing I can put it down to is the lack of reps...I was only doing 15 reps twice, so 30 reps per exercise during the sessions. I did this 3 times a week, and on non-weight days, I flogged myself on cardio for at least 1 hour daily. Maybe diet as well?

If I am honest with myself, and this forum, diet must have also been a significant contributor. At no time during the previous time, doing a fat burn circuit, with cardio, did I lose 2.8kg in one week. In 6 months I only lost about 7kg in total and although I gained upper body muscle definition, I did not gain good muscle growth commensurate with 5-6 days in the gym for 6 months. I still had a fat gut as well, despite a sh...t load of ab work.

I just can't explain this week's result. I am thinking I will continue with my current path for 4 weeks, and compare the results. I logged back then, I am logging now. The body is an interesing thing!

Again, great thread, very interesting, thanks. What I take away from this is reps, intensity, diet. Back then it must have been wrong! Mike's results are confirmation enough that this works. I can't wait to get to this afternoon's session to work out again. I am actually looking forward to next week to see what the result will be.

cheers - soon to be not so fat Dave

 

[Kyle Aaron]

I did lose weight, I did gain strength, but the results over a 6 month period were pretty dissapointing. As a consequence, I stopped! My weakness and impatience there.

If it drops off slowly, it'll come back on slowly, so worth sticking with!

This week, I've started on the weights again, plus I am walking every day...not just a plod or dawdle, but a righteous walk at a cracker pace....I've had my HR up to 149 going up hills! Very cardio unfit.

That is going up over 85% your maximum heart rate. Slow down. Aim at 110-130 for low intensity steady state work. Going up to 150 or so for a minute or so is okay, so long as most of it's 110-130.

It's wacky, but you actually burn more fat at low intensity than high. That's because it takes your body time to break up the fat for energy, if you're really flogging it then your body passes over the fat and goes for the sugar in your bloodstream and muscles - quick energy!

Overall, the best fat burner is heavy weight lifting. That's because you not only burn energy during the workout, but afterwards when your body's recovering from it.

This week, I have lost 2.8kg....muscle growth, I'm unsure. I am yet to get the tape measure out, but I will.

Tape measure is how you tell. Like me this year, I went from about 84 to 78kg, okay I obviously lost a bit, but more telling was waist 97->84cm, chest 100->107cm. Bugger the scales, bin them.

I did this 3 times a week, and on non-weight days, I flogged myself on cardio for at least 1 hour daily. Maybe diet as well?

Yes, it's usually diet.

I've a mate who's a big bloke - 6'4", used to be 140-150kg. He went to the gym and had those Liteneasy meals, got down to 115kg or so. When I saw him last he was back to 125kg.

"My PT is an idiot," he said, "he had a monthly review with me, outlined how I'd got stronger and fitter, but I'm bigger!"
"That'll probably be your diet. Has your diet changed?"
"Yeah I stopped the Liteneasy meals, now I just eat whatever I want. My PT is an idiot."
"Did he tell you to eat whatever you want?"
"No. Why do you ask?"
"Never mind."

I did not gain good muscle growth commensurate with 5-6 days in the gym for 6 months. I still had a fat gut as well, despite a sh...t load of ab work.

You were probably working too hard compared to your diet - too much energy out, not enough in. Your body can make up the difference with your bodyfat, but you still need enough good protein and vitamins and minerals to build up the muscles.

As for the gut, ab work is pointless. You don't reduce fat by working that spot. Fat is processed for energy in the liver, and comes from all over the body. The first place it went on will be the last place it comes off, sorry. That's us blokes, guts.

I just can't explain this week's result. I am thinking I will continue with my current path for 4 weeks, and compare the results. I logged back then, I am logging now. The body is an interesing thing!

Absolutely! Stick with each plan for at least a month, see what happens.

 

[Sydking]

Hi fadi,

See my thread in nutririon section for more details ect but just quickly,

Ive been on 1400 cal for 3 weeks now, loosing a decent ammont of weight, slow and steady but i have always doen this with cardio only,

Im doing some weights now and lifitng what i call heavy for me, squats, curls, pull ups and now bench.

Should i contuniue with this or do a curcit training lke your plan?

I dont want to get big, im broad enoguh and have a filled out chest, with just to much fat covering everything.

im 85kg now, was at 73 last year early with muay thai 4 times a week and extra cardio but have stoped that for now.

at that weight i still carried fat and a man can chest.

i want to get to 70kg, or even 65kg then do a bulk, dont care much for size but nice and ripped is what im after.

I think ill be ok doing what im doing but would like you insight, cheers.

 

[Fadi]

Circuit training as well as HIIT work on the same line, and that is to speed up your metabolism beyond what ordinary/continuous cardio would do. If you find that you have somewhat of a sluggish metabolism that needs some serious waking up, then I would most definitely consider including some circuit/HIIT into my training.

With this type of training, the focus is not so much on what you loose (in the way of fat) during your workout, but what actually happens after (post workout) that really make this type of activity stand out from the rest. For about/no less than 4 hours after completion of some HIIT you should be hot and perspiring when everyone else around you is feeling cold.

Check this out please for that HIIT program: Let’s Lose Some Fat Mass…


Fadi.

 

[Sydking]

Aswome mate, ill check that thread out asap, My HIIT type that i consider i do is my hill sprints, Just 10 on a huge incline, about 20m

 

[Fadi]

Aswome mate, ill check that thread out asap, My HIIT type that i consider i do is my hill sprints, Just 10 on a huge incline, about 20m

Hill sprints are the BOMB!


Fadi.

 

[Big Mick]

I have had a trail of this routine this week, but feel my weights were too light on some of the exercises, so I will re start this program fresh on Monday

I have made up two routines A and B, to be done on alternate days with HIIT on the rest days.

So it will be:

Monday A, Tuesday HIIT, Wednesday B, Thursday HIIT, Friday A, Saturday HIIT, Sunday rest, Monday B, etc etc Does that sound right???


Have decided on the following:

A - Squat - Dead Lift - Dumbell Flyers - Lat Pulldown - Dumbell Curls - Tricp Kick Backs - Military Press - Ab Crunches

B - Leg Extensions - Leg Curls - Bench Press - Bent Over Row - Barbell Row - Tricep Push Down - Upright Row - Hanging Leg Raises - Hyperextensions


Workout A has 8 exercises, but workout B has 9 as I wanted to fit the Hyperextensions in at the end, since I recently bough a Hyperextension bench and want to use it

Any feed back on this routine???

Have I missed anything???

 

[0ni]

You guys don't know SHIT about conditioning

 

[Reidy]

Forgive me Fadi, how many times a week should this be performed? I'm interested in using it to build a foundation for exercise and the added bonus you mentioned. In conjunction I'll also give your 2200 calorie meal plan a whirl.

Thanks for the numerous interesting and educating posts.

 

[parismilton]

Re:[Article] Lose Fat / Maintain Muscle

I see a lot of guys talk about cycling and training but not too much on nutrition. Knowing the right foods is the most important. Generally, the more processed food you eat, the more you pile on weight.

If you are eating 2000 calories a day, you should be consuming 20 grams of saturated fat or less per day. And choose healthy unsaturated fats in place of saturated fats. Healthy fats include olive oil, canola oil, vegetable oils.

You should also Eat plenty of unprocessed, whole plant-based foods such as whole grain products, fruits and vegetables.

Truth about beyond diet review

 

[Fadi]

Just a small note parismilton, ... I would not make canola oil one of the team of oils I'd consume due to the potential it has in causing macular degeneration, or at least in its potential to speed the effect or onset of that eye disease. I ask you to please do your research on this subject. Here's a start if you like: Yahoo! Groups


Fadi.

 

[Fadi]

Forgive me Fadi, how many times a week should this be performed? I'm interested in using it to build a foundation for exercise and the added bonus you mentioned. In conjunction I'll also give your 2200 calorie meal plan a whirl.

Thanks for the numerous interesting and educating posts.

Actually, the answer to your question has already been posted in the original thread, however and perhaps not clearly enough, for which I do apologise.

You do the circuit on a Mon, Wed, Fri, and in between those days, you can do the 100 burpees, with Sunday being a rest day.


Fadi.

 

[Darkoz]

Just a small note parismilton, ... I would not make canola oil one of the team of oils I'd consume due to the potential it has in causing macular degeneration, or at least in its potential to speed the effect or onset of that eye disease. I ask you to please do your research on this subject. Here's a start if you like: Yahoo! Groups


Fadi.

Fadi my man, How was your overseas trip?

 

[Fadi]

Fadi my man, How was your overseas trip?

Hi Darkoz. My trip was over very quickly, only lasting 12 days in Lebanon. Way too quick for mum to see enough of her son, ...it was sad saying goodbye mate!


Fadi.

 

[Darkoz]

Hi Darkoz. My trip was over very quickly, only lasting 12 days in Lebanon. Way too quick for mum to see enough of her son, ...it was sad saying goodbye mate!


Fadi.

I'm sure your mum was grateful to see you Fadi, no matter the length of time

 

[chocchillimango]

We've missed you too, Fadi.

I'm glad you got to see your mamma, even if only for a short while. I'm sure she treasures even a day with you. I hope you found her well and that you and yours are all good.
x

 

[Fadi]

Hi Vivi, and thank you.

 

[parismilton]

Just a small note parismilton, ... I would not make canola oil one of the team of oils I'd consume due to the potential it has in causing macular degeneration, or at least in its potential to speed the effect or onset of that eye disease. I ask you to please do your research on this subject. Here's a start if you like: Yahoo! Groups


Fadi.

yes i will, one may also use vegetable oils, nuts in place of that.