T Nation

FAT-LOSS program

Wandering on your input for some leaning out programs, Fat to Fire, EDT fat loss, and maybe chad waterbury’s 10 x 3, le tme know some of you opinions, and results maybe?..diet will be very clean and strict following a modified t-dawg 2, with lower carbs./…thanks a lot


They can all work, I like Fat to Fire as it is great change up routine in that it has some different fun moves that aren’t in a traditonal program.

personaly the last one I completed was Meltdown1.Intensity is fricken crazy.Workouts are short and not so sweet.Chances are you might want to vomit after the first workout. I had hell downing my protien shake. I didn’t lose any real scale wieght, but leaned out and added a little lbm.

Pomanatschool when you say keep intensity high and rep range low, do you mean powerlifting style low i.e below 5?

I like Ripped, Rugged and Dense, or some derivative. Check out Joel’s article Here. This should work particularly well with the lower carb approach. Get that diet in check and it’s all good. I would throw in some interval/fartlek training as well.

Hi, Todd. I know you asked if I could comment on a fat loss program, but I have to be real honest. I feel it’s a “dialed in” diet that will give you the biggest bang for your buck; i.e., the most results for your time and effort.

If you’re trying to lose weight/BF and you’re at a caloric deficit, you’re not likely to put on muscle (unless it’s newbie gains). Your reason for working out is to keep the LBM you have and maybe build a little strength.

But my recommendation on a workout program? Avoid hypertrophy programs (not complementary to weight loss) and do look at any of the strength programs like Joel Marion’s Ripped, Rugged and Dense, a 5x5 strength program.

Good luck to you, and if you have any other questions, don’t hesitate to ask.

Any of your posted workouts will work, as will Meltdown, which you didn’t mention. Nonetheless, it’s really all about the diet. All of the diets circulated here at T-Mag have their advantages/disadvantages, but you really need to understand what works for you. If you haven’t kept a nutritional log in the past – start now. You will find that you will most likely need to tweak the macronutrient categories to get your desired results. If you have access to a computer every day there are a bunch of free on line sites that you can customize and then track you diet over time to see where you calories are coming from and how you respond to different adjustments.

Most have done very well with strength work while on a hypocaloric diet. For the many reasons, see my Ripped, Rugged, and Dense article.


I think that all of the programs that yo are listed are great as well. Also, try HOC (high octane cardio) 1-2 times a week for rapid fat loss. try getting all of your carbs from fruits and veggies (mainly veggies) and low glyceminc fruits such as berries, apples etc. Get some healthy fats in your diet and keep the protein up. Make sure to drink at least 10 glasses of water a day as well.