Hi to all. I must say John has done a great job with his website and life changing lifestyle he is leading. Congratulations John! You are an inspiration to me. I live in RSA and I'm new to this forum, but have been doing alot of reading through most of the fat loss threads here in the last couple of days. I started my transformation process about 6 weeks ago and need some reassurance that I'm on the right track. I've been reading alot of SwolCat's replies to some of the threads and dude it sounds and looks like you are well respected in here :bow: , so maybe you can offer me some pointers?

HIIT/Low intensity cardio.
I started my transformation doing HIIT method of cardio for 20min on non-weight workout days. Now I take it that the BFL method is considered HIIT because that's what I've been doing.Without much weight loss on the scale, but I seem to be getting smaller around my waist, because pants are starting to feel looser. After researching which method is best for fat loss, it looks as if the 45min low intensity method is the way to go on an empty stomach first thing in the morning.(I did this, this morning and sweated like a pig) I take it that this will get me better results? Do I carry on doing this on non-weight workout days or do I push it to the weights days aswell, in the morning?

Nutrition question
I do my weight workouts in the evenings at 19:30 for about 45min- 1hr 3 times a week bfl method aswell ie. upper body day 1, lower body day 2 etc.I consume a EAS whey protein shake and L-Glutamine 30 min before and after my workout and then eat a Protein/veggie no carb meal when I get home.Is this meal ok to eat when i get home as I'm normally in bed by about 22:00? Should i carry on with the weight traing regimen as is or split it up and do a b/part p/day regimen?

Body stats
Height= 1.84m
Weight= 97kg
B/Fat%= about 23%

I've been training on and off since 1994. My goal is to get to 85kg so I can reasses which area's of my body needs more attention. All pointers welcome. SwoleCat I await your informative responses aswell :tucool:Before pictures and diet available on request.

Cheers

Hi to all. I must say John has done a great job with his website and life changing lifestyle he is leading. Congratulations John! You are an inspiration to me. I live in RSA and I'm new to this forum, but have been doing alot of reading through most of the fat loss threads here in the last couple of days. I started my transformation process about 6 weeks ago and need some reassurance that I'm on the right track. I've been reading alot of SwolCat's replies to some of the threads and dude it sounds and looks like you are well respected in here :bow: , so maybe you can offer me some pointers?

Not SwoleCat, but I'll be happy to insert my own opinions as well, if you don't mind.

HIIT/Low intensity cardio.
I started my transformation doing HIIT method of cardio for 20min on non-weight workout days. Now I take it that the BFL method is considered HIIT because that's what I've been doing.Without much weight loss on the scale, but I seem to be getting smaller around my waist, because pants are starting to feel looser. After researching which method is best for fat loss, it looks as if the 45min low intensity method is the way to go on an empty stomach first thing in the morning.(I did this, this morning and sweated like a pig) I take it that this will get me better results? Do I carry on doing this on non-weight workout days or do I push it to the weights days aswell, in the morning?

There is a lot of controversy over this. Why? Because there is no superior method. If there were, no one would be arguing. People are successful using both. I've personally used both methods to my success, as have many of my clients. The true matter is what you feel the best doing and will do consistently. If you are compressed for time, HIIT is the way to go. If you have the time or enjoy the run or don't exercise well with food in your stomach, then low intensity on empty stomach is fine. It is more important what your nutrition looks like relative to your training, than any specifics like empty stomach or low versus high intensity.

Nutrition question
I do my weight workouts in the evenings at 19:30 for about 45min- 1hr 3 times a week bfl method aswell ie. upper body day 1, lower body day 2 etc.I consume a EAS whey protein shake and L-Glutamine 30 min before and after my workout and then eat a Protein/veggie no carb meal when I get home.Is this meal ok to eat when i get home as I'm normally in bed by about 22:00? Should i carry on with the weight traing regimen as is or split it up and do a b/part p/day regimen?

This is a fine regimen. However, you need carbs after a workout, even when they are late at night. You are better off getting a carb shake in post workout, rather than whey.

Body stats
Height= 1.84m
Weight= 97kg
B/Fat%= about 23%

I've been training on and off since 1994. My goal is to get to 85kg so I can reasses which area's of my body needs more attention. All pointers welcome. SwoleCat I await your informative responses aswell :tucool:Before pictures and diet available on request.

Cheers

Best of success to ya!

Jeremy

Let's start with the cardio.

The most "optimal" form from what I have read is low-intensity in the AM before eating. However, regardless of what anyone says, I've actually SEEN countless people make amazing progress using HIIT, high intensity-long duration, post-lifting high intensity-short duration, etc. I did the AM cardio for a while, and I just personally didn't enjoy it. Thus, I went to post-lifting high intensity for 20 mins and on non-lifting days I try to do 45-60 mins of pretty high intensity.

The key to cardio IMO is it must be something you ENJOY. I don't care if it's at 6am or 6pm, if it's not enjoyable, you won't do it for long. I would try what is considered "optimal" and if you enjoy it, great, stick with it. If not, move on to something you do enjoy. The key is to just do it!

As for the nutrition, I don't like that last meal only because you really need carbs.

Your carb timing during a day should resemble this (carbs are usually about 2:1 in grams):
Complex carbs and protein, 1.5-3 hours before lifting
Simple carbs and protein, Immediately after lifting
Complex carb and protein, 1.5-2 hours after lifting

That is what I've gathered from all my reading over the past year and I find it to work out well. Other than that, without actually seeing your diet, I can't say much more.

I prefer a 4 day split for lifting where I work 2 muscle groups per day except legs day, I work the entire lower body. This is a very individual thing depending on your time, experience and goals.

Good luck!

I live in RSA and I'm new to this forum

Where is the RSA?
I see you registered on this forum back in Feb, 04 and this is your first post. Welcome to the boards, better late then never..
Sounds like your off to a good start making it to week 6.

~Todd
St Paul, MN