Thread: My Fat Loss Month

Let's set the scene:

The new version of Warp Speed Fat Loss by Alwyn Cosgrove and Mike Rousell came out 2 - 3 mths ago and as the 1st worked well for the missues and some clients, i thought i'd get the 2nd one.

Last year I was lean-ish (athletic abs, not bodybuilder abs if that makes sense to you) so I didn't actually do the 1st one. Plus I tried the workouts for a week and they didn't agree with my fibre make up (predominanty fast).

Come Nov 09 and somewhere along the line i've put on 8cms on the waist (78 - 86) and the wt was at 78 (probably up from 74-ish). I played footy this year which played with my workouts a lot and with niggling sore spots, couldn't train with the intensity I'm used to. I think I may have lost a little muscle this year and with too much eating out, gained a little fat.

Anyway the missus and I decided to do this together from the last week of Nov and finish the sunday before x-mas (tomorrow). She has since fallen off the wagon but she'll do it again as we have the wedding in March next year.

The Warp Speed Fat Loss Program

I won't give a way the program but basically it has 3 wts days and 3 cardio days. I did the extreme plan from it which had 2 sessions a day on the cardio days.

Food wise it's all about portion sizes more then anything and they have a table of foods and what serving size constitutes 1 serve with food plans for 130, 135, 140 pders and so on up to 220pd (i think) so you find your wt and off you go.

It's a low carb plan which allows fruit and veg but starches are only allowed in your pre/post workout window and are also portioned controlled. Starches are only allowed on wt days, fruit and veg allowed on wts and cardio days and the 1 off day is a strict protein and fat day.

During the Program

I'm a big carb man, I love them. 6 weetbix for breaky every morning for years and years with a shitload of sugar on top. Bread everyday. Rice bubbles or cornflakes post workout for replenishment. All gone. So sad.

As it turned out it wasn't that bad. The food wan't that much different to what i normally have (solid protein, fruit and veg) but it was definatley less and I have been hungrier through the whole thing but that's part of any fat loss program. At least it ensured that I was on the rght track. If you're not hungry on a fat loss program, you're not doing enough I feel.

Also considering it was only 28 days, I couldn't detract from the plan. We had some clients take us out to dinner (vlado's in richmond) and i still stuck with the portions and such. 1 blow up can take 3 - 4 dayd to recover from so w/ the program being so short, there just wasn't gonna be time to recover from it.

Weight Loss

Initial Weigh In - 78kgs
Week 2 Weigh In - 75.5kgs
Week 3 Weigh In - 74kgs
Week 4 Weigh In - 71kgs as of this morning (saturday) - hopefully reach 70kigs tomorrow

That would put my total wt loss at 8kgs which for an already semi lean person, is ridicuously good I think. Strength didn't suffer either. I increased my main lifts each session (there's a strength portion for each wts day).

Santa's on his way so I'll be heading off home wednesday lunchtime-ish. I've decided to keep going somewhat with a keto type plan as sugegsted by Mike on the forum provided with the program.

Here's my plan to fill out and be the beast of warrnambool for the next week 9well as much of a beast as you can be at 70 odd kgs).

Food

Mike has suggested if i wanted to be dramatic I should try a 1200cal diet with 1g/protein/kg/bw and the rest of it being fat.

That's 70g protein and 102g fat. The only problem being I don't eat nuts or oils (except fish oil) which limits my options. I also can't have much protein either so I can't simply meat it up. I'll go to the supermarket tomorrow and look for some high fat, moderate protein options (snags, burger patties, boxed meat, deli meats etc). It won't be healthy but it's only 2 days max.

Training

Monday – high rep, light wt, short rest depletion routine doing back squats, pulldowns, neck bench press, seated row, seated military 5 x 15 – 20 in a circuit so limited rest if any for 25 total sets.

Tuesday – low rep, heavy wt doing front squats, pull up, bench press, bent row 4 x 4 – 6 as a circuit if aia can swing it equipment wise then cable laterals, bb curl, lying bb tricep extensions 3 x 6 – 8 again circuit style for 25 total sets.

I may do cardio on tue and the 2nd session on wed before Imleave and pig out on the 3hr drive home.

What do we think? Should I just start to carb up after tue wt session? I'll have been depleted for 30 days by then so I'm not sure how i'll even get through those sessions but I will.

How long does it take to replenish and supercompensate? Mian aim is Thursday i suppose if i had to had one.

Jeez this was long.....

Shit dude, 7kg's in a month. Nice one.

thnaks mate

with all my carbing i knew that going without them would have a big difference in the end if i stuck to it 100%

it's similar to my training where i've mostly trained for strenth/performance and eaten at mainanence (or thereabouts) and combined with my new found leaness and carb sensitivity from the last month, i am primed to gain a lot of mass a si haven't actually tried to on purpose for years, not properly anyway

i'm developing a huge peri workout nutrition plan to go with it and the program is mostly ready to go

on the first day of my 2 day depletion phase after thr 28 fat loss phase

as stated i'm on a 1200cal intake (shithouse) consisting of 70g protein ad the rest fat which is about 103g (also shithouse as i don't like nuts or oils)

my food for today consists of:

2 sausages (the fattiest one's i could find)
2 slices of bacon
100ml cream (w/ no cal jelly - for breakfast even)
10g whey powder (post)
1 whole egg
1 egg yolk
50g turkey

fuck all really

training today was high rep, high volume depletion doing:

back squats 5 x 20 @ 40kgs (never include bar)
2 cable pulldowns 5 x 20 @ 160pds
neck bench press 5 x 15 @ 40kgs
bent rows 5 x 20 @ 30kgs
2 cable shoulder press 5 x 15 @ 100, 90, 80, 70, 60pds

in a circuit, couldn't have been more then 30secs rest at any given time

gonna have a nap today as i can't eat when i'm sleeping so hopefully that will help my constant hunger pains for a good portion of the day

i simply need to hold out until 10am tomorrow after my low rep muscle damage session then i'll carb up like a demon

anyopne have any idea's on how much carbs i should go for? i have had 400g in the past 29 days so i'm ready to store

remeasured waist before and i'm back to my 2008 78cms reading so lost 8cms off that

Watching this thread mate.

You rate this program? Obviously the results are pretty kick ass.

howdy mate,

just a quick question regarding the 1g protein per kg of body weight, most diets/programs recommend at least ~1g per lb of bodyweight to keep lean body mass - if you're going by kg which is ~2.2lb per kg that means you're getting less than half the recommended protein intake to keep maintaining lbm (about 0.45g per lb)

Originally Posted by damo

howdy mate,

just a quick question regarding the 1g protein per kg of body weight, most diets/programs recommend at least ~1g per lb of bodyweight to keep lean body mass - if you're going by kg which is ~2.2lb per kg that means you're getting less than half the recommended protein intake to keep maintaining lbm (about 0.45g per lb)

Perhaps the most contentious aspect of bodybuilding?

If you want high-ish fat and moderate protein definitely increase your egg consumption.

Also, on your 1200cal day, why only 10g of WPI? with most powders, 30g would easily be under 150cal. If I was trying a 1200cal high fat moderate protein diet, I would be having 1 or 2 shakes a day, with eggs and almonds / cashews and that's about it.

Never heard of The Warp Speed Fat Loss Program before. Has a very flashy name which would generally deter me from it but considering you've run this before, and i tend to find testimonials from here rather than on BB.com a lot more credible i am going to start my googling :)

Goodluck with the program, couldnt do such a low calorie diet myself. As for the carb up, if you are depleted then going by CKD rules, if this applies to you:

"A good rule of thumb is to consume 1.5 grams of carbs/kg lean body mass, with approximately one half as much protein, immediately after training and then again two hours later."

Quote from Lyle's book The Ketogenic Diet

i'll try and reposnd to each post in order:

matty bee - sure do, it needs to be done 100% though like any program...missus lost 8kgs on it last year

damo - the 70g protein ios only for sunday, today (mon) and part of tuesday...just a radical approach as i had 3 days btw the finish of wsfl and going home so i thought i'd try something...i'll back at regular protein consumption tomorrow lunchtime...you won;t lose mass if your still training heavy which i do tomorrow

gym diet - would love to but i can only have 70g protein a day and i was after filling foods as i usually eat 8 times a day...found some snags that are 24g fat and 12g protein that are doing a good job sort of...same with the powder, there's plenty protein in my fatty foods...i also think that the little protein will "hinder" my recovery from the high rep today so that i am depleted and then some after tomorrow's low rep workout and then all that i consume for the next 2 - 3 days will store in a supercompensating type of way...i hate nuts etc too

jeffuli - it's a 1005 fat loss program...no 'wanna get big and lose fat at the same time" program, strictly fat loss so if that's what you're after and you're willing to shut down your life for 28 days, then it will work wonders...i've done the program and now just have 2 - 3 days of the 1200cal thing...finihs that at 11am tomorrow morning after my low rep session then it's all about carbs

did i get everything?

ah ok, thought you meant 70g protein every day

god no...all yesturday and today i've the bad side of hungry

14hrs left though so i'll hang in there

just had my 50g turkey, wasn't even worth it really

Originally Posted by swans05

Weight Loss

Initial Weigh In - 78kgs
Week 2 Weigh In - 75.5kgs
Week 3 Weigh In - 74kgs
Week 4 Weigh In - 71kgs as of this morning (saturday) - hopefully reach 70kigs tomorrow

That would put my total wt loss at 8kgs which for an already semi lean person, is ridicuously good I think.

For real, 2 kg's per week is fast weight loss. You've gotta be running a significant caloric deficit too drop that quickly. Any idea how much was body fat & how much was LBM?

no don't have any figures...just tape measurements

you'll rarely burn muscle if you keep training...those who drop muscle are usually the one's who ditch heavy lifting during fat loss phases...if the muscle has a reason to stay around (i.e heavy lifting) then it will

as for the cal deficit, it was a fair one i think to my usual intake but really i simply cut out the cerial for breakfast and post meal and the bread i have in the morning and a little fruit

you've really gotta do that to lose a great amount of fat in only 28 days...if you're going over a longer period of time then you don't have to but why go for longer then you have to

i'd rather really hate it but get great resultys in a month then hate it and get the same in 12 weeks

What you're suggesting kinda goes against the accepted convention when it comes too weight loss. That being drop too much weight too quickly & you'll drop a greater proportion of LBM. I don't believe that the solution too hanging onto gains is just continue too lift heavy. If it was this easy then body builders would adopt this fast weight loss process instead of the slow steady process that is the standard.

Let's look at it another way, when you started this program you weighed 78kg's & described yourself as semi lean. So assuming you where around 16% body fat when you started. Your loss of 8Kg's is just over 10% of your starting weight, if most of this 8kg's was fat then you should now be around 6% body fat. Which is exceptionally lean, vascular abs etc. Are you this lean?

It's more realistic too assume that of the 8kg's 2/3's was body fat with the other 1/3 being LBM. If this is the case then it means you've lost about 2.66kg's of muscle in the past month. 2.66kg's of muscle will take up to 6 months too put back on.

I'm not having a go at you or trying to diminish your achievement. I'm just trying too put this loss into perspective. Yes it is possible too loose weight quickly but the trade off from such a rapid loss is that a higher proportion of the weight lost will be LBM.