T Nation

Fat Loss Trials

Well, I don’t usually post my work outs, as I just log them into my trusty book. I’m gonna break this routine for a couple reasons.

 I tried HFT by Waterbury a couple years ago, and it wasn't good for me.  Full body training leaves me too tired to hit the muscles at the beginning the same as those at the end.  I'm creating this log for some others' input, if they did this routine, what worked for them and what didn't.  What's expected and what's not.

I’m anticipating others’ look-see and their “you can do better” words of encouragement.

That’s not to say I need people’s words for validation or impetus.

Anyway, without any further a-do…

Basically, I’ll be lifting three days a week, two days of HIIT and two days off. Overhead press variant, pressing variant, squat variant, dead lift variant and pull up variant exercises for a total of 150 reps per day. 45 seconds rest between sets. Also, cycle sprints after each workout. There’s also the load and rest progressions in weeks two and three.

Diet:
2500 calories per day
78 grams fat, 200 carbs, 250 grams protein on training days
100 grams fat, 100 carbs, and 300 grams protein on non training days

Ah. Stats:
217.4 pounds. Sight will determine attainment of goal, which is shredded. It’s a four week program, and I hope it doesn’t take that long. Let’s get at it!

Meals today:
------------------cals----protein—carb----fat
6 whole eggs 420____36____6_____27
1 Tbsp oliveoil 120____0_____0_____14

chicken thigh 496____64_____0_____24
(8 oz)
1 Tbsp oliveoil 120____0_____0_____14
Veggies 2 cups ---- don’t count -----

Surge-----------340____25____46___2.5

shake:
banana----------72____1_____19____1
2 c yogurt-------380___22____68____0
2 c cot cheese 220___24_____8____10
Metabolic Drive 310___41____23____8
2 c 1% milk------220___16____26____5

************2698__229____196__106

Hm. Too much fat. Good to know. I can adjust that. That should account for the over on the calories. Pretty good for a shot in the dark.

Training:

Sumo deads 295 10x3 - upping the weight next time
pull downs 220 10x3 - upping the weights
back squat 265 10x3 - okay
HS flat bench 270 10x3 - okay
military seated press 135 10x3 - okay
45 seconds between each set.
cycle sprints 60 seconds low, 30 seconds sprint total ten minutes.

Notes: I didn’t know what to expect endurance wise, so I eased into it. I wanted some gas left when I did those OHP’s. Sweat a lot! I was tired at the end, but it didn’t feel like my muscles were taxed in the least.

Just a little friendly knowledge brother, 10x3 is not the most efficient fat loss program. It will work though, don’t get me wrong, because a majority of fat loss is through diet.

For maximum results, I would say in the medium to high rep range (see: 8 to 15 reps/set). Best of luck though!

[quote]Zero_Z wrote:
Just a little friendly knowledge brother, 10x3 is not the most efficient fat loss program. It will work though, don’t get me wrong, because a majority of fat loss is through diet.

For maximum results, I would say in the medium to high rep range (see: 8 to 15 reps/set). Best of luck though![/quote]

Cough, Cough!! Bull Shit LOL

I like the plan and look forward to your progress. This should go a long way to aiding in you keeping muscle mass due to the high loads used just watch your recovery and joints etc. back off if needed

Phill

agree with phill
might even build a bit depending on how long/frequently you have been training etc.
good luck with it

[quote]Phill wrote:
This should go a long way to aiding in you keeping muscle mass due to the high loads used just watch your recovery and joints etc. back off if needed

Phill
[/quote]

The heavy loads were what kept my interest when shopping around. Those numbers from yesterday were my 70-75% 1RM’s. This morning… I feel like I can go in again today. Sadly, it’s just sprint intervals today and tomorrow a full day of rest.

I don’t think recovery will be an issue. I need to lift heavier, and not worry about gas in the tank for the last exercise(s).

Training: Running 4 minutes, jogging 4 minutes Gheez, am I out of conditioning.

Diet:
---------------------------------------------------cals----P----CHO—F
same breakfast (6 eggs, 1 Tbsp olive oil) 540—36----6----41
lunch 3 oz turkey, veggies, 1Tbsp oil -----
lunch 8 oz beef, veggies, 4.5 c milk-------1168—112—59—49
shake:
Metabolic Drive
2 cups cottage cheese
1 cup milk----------------------------------------640----73----44—20
-------------------------------------------totals 2348—221—109–110

low on the protein. I may have a chicken thigh before I go to bed. A couple scoops of Grow! would be perfect, and I don’t have any.

Diet:

-----------------cals------protein-----CHO-----fat
6 eggs---------420---------36----------6-------27
3 c milk--------330---------24----------39------7.5
7 oz chicken–434---------56----------0-------21
7 oz beef------385---------56----------0-------15.4
7 oz beef------385---------56----------0-------15.4
veggies
shake:
1/3 c yogurt—63----------4------------11-----0
2 c cott. ch----220---------24-----------8------10
1 c milk--------110---------8------------13-----2.5
2 Tbsp choc—100---------0------------25-----0
1 Tbsp oil-----120---------0-------------0------14

Totals:--------2567--------264---------102—113

No training. Feels weird, but that’s what the routine calls for. Really looking forward to lifting tomorrow. I just received my new PL belt, so I’ll be doing squats and push presses tomorrow.

Can always be complemented with some Tabata intervals as well. Your metabolism will be on fire, and you’ll be maintaining muscle as well. I cant wait till ive build up my strength some more, so i can start cutting.

Recover will become more important later in the fat loss cycle around week 3-4 once your body starts getting pissed about being starved.

Do complexes!

Do this
Bench 4 reps, dips AMAP, bumbell press. With no breaks between them. Do three sets.

Then

deadlift 4 reps, pullups AMAP, row (your pick of row type).

This will annihilate fat.

Thanks, HunterKiller, but I’ll follow Waterbury’s protocol.

Training today:

Back Squats 315 10x3
HS decline bench 360 10x3
Cable rows 210 10x3
Push press 175 9x3, 1x2 failure!
Seated leg curls 135 10x3
Cycle sprints 60 sec slow, 30 sec fast… 10 min.
45 seconds rest between sets

Notes: Got my new belt, and it was awesome. Squats were really fun. Overall, it took too much time. Waterbury has only four exercises per day, and I think I may follow that. I was exhausted when I finally finished… an hour and a half after starting. I didn’t hold out to make sure I had energy when it was all over. I hit it as hard as possible for each exercise.

Got a four pack, and I’m hungry.

Diet:

-----------------calories--------P--------CHO--------F
6 whole eggs—420---------36--------6----------27
7 oz beef--------385---------46--------0----------15.4
4.5 c milk--------495---------36--------59---------11
Surge------------340---------25--------46---------2.5
8 oz chicky------496---------64--------0----------24
1 c yogurt-------190---------11--------34---------0
banana-----------72----------1---------19---------1
2 Tbsp choc------100--------0---------25---------0

totals-----------2498--------229-------189--------81

Diet:

--------------------calories-------P------CHO-------F
6 whole eggs-----420---------36------6---------27
5 slices bacon----175---------10------0---------12
8 oz chicky--------496---------64------0---------24
8 oz beef---------440----------64------0---------18
pancakes---------420----------9-------81--------7
syrup-------------210-----------0-------53--------0

totals------------2161----------183-----140------88

Too sore to train today. Hips, lower back are tight. Backs been tight since running a few days back.

9/15 Diet:

-----------------------------calories--------p--------cho-----f
6 whole eggs---------------420----------36-------6-------27
5 slices (turkey) bacon----175----------10-------0-------12
pork loin 10oz---------------660----------90-------0-------30
turkey 8oz--------------------375---------32-------0-------16
2 biscuits---------------------126----------2--------24------2
3 c milk------------------------330----------24-------39------8
shake:
2 c cottage cheese--------220----------24-------8-------10
1 c milk----------------------90------------8--------11------0
banana-----------------------72-----------1--------19------1
2 Tbsp choc------------------100----------0--------25------0

totals-----------------------2568---------227------132-----106

training today:

HS flat bench 270 10x3
t-bar row 180 10x3
seated military press 155 10x3
sumo dead 315 10x3
leg press 450 10x3
45 sec rest between sets
cycle sprints, 10 minutes

450 seems too low on the leg press, brother for a 315 back squat. Is this a recovery day for you? Also isnt the HS decline bench the same as the HS dip?

[quote]u_mombooto wrote:
450 seems too low on the leg press, brother for a 315 back squat. Is this a recovery day for you? Also isnt the HS decline bench the same as the HS dip?[/quote]

I haven’t done leg presses in years, so I didn’t really know what to do. Plus it was after deads. Shoot, it was the last thing that day. As for dips vs. decline bench… I don’t know. I haven’t done any dips in years, so when I do them next, it’ll be a guess as well.

diet:

-------------------------calories----------p--------cho---------f
6 eggs-------------------420------------36--------6----------27
3 oz turkey--------------113------------12--------0----------6
3 c skim milk------------270------------24--------33---------0
6 oz beef----------------330------------48--------0----------13
Surge--------------------340------------25--------46---------2.5
1 c mashed potato-----237------------4---------36---------9
1 biscuit-----------------63--------------1---------12---------1
1 brownie----------------112------------2---------12---------7
shake:
1 c skim milk------------90-------------8---------11---------0
banana------------------72-------------1---------19---------1
2 c cottage cheese----220------------24--------8----------10
1 c yogurt---------------190------------11--------34---------0
totals-------------------2457-----------196-------217--------77