Monday, May 26, 2008

Heffernan, Will (Fat Loss)

Monday 26th of May
Note: Just so I don't get asked lots of questions about my lack of leg work or lower body testing results. I had a bad accident a few years back...3 lumbar fractures, 2 cervical fractures, dislocated shoulder R, dislocated hip R...and you don't even want to see the xray of my right knee. 2 of the discs in my back are so bad that during the last MRI I had the radiographer tried to call an ambulance and schedule emergency surgery because he couldn't understand how I wasn't already paralysed...so no real lower body work or testing of any substance.

Height: 188cm
Weight: 108.4kg
Bodyfat: 24.3%
1RM Bench: 162.5kg
Pull Ups: 11 reps
Push Ups: 49 reps
Inverted Rows: 23 reps


Day 1: Monday 26th of May


Do not watch this if you have eaten within the passed 24 hours...or are intending on eating in the next 24 hours.

Proposed Training Template
Note: This is the basic template that I'm going to work off...this week I'll go Tuesday, Wednesday, Friday and Saturday. Then next week back to Monday, Tuesday, Thursday and Friday. I'm going to record the actual sessions I do.

Session 1
Warm Up & Mobility Work
Pull Ups (Weighted) - 8 5
Push Ups (elevated) - 5 12
Single Arm DB Press - 5 8
Bridging (secs) - 3 60
Trap Bar Deadlift - 5 8
Natural Reverse Hyper - 5 8

Session 2
Warm Up & Mobility Work
DB Floor Press - 8 5
Inverted Rows - 5 12
Close Grip Pull Down - 5 8
Cable Ab Pull Downs - 3 20
Step Ups - 5 8
45 deg Back Extensions - 5 8

Session 3
Warm Up & Mobility Work
Chest Supported Rows - 8 5
DB Pull Overs - 5 12
DB Chest Press - 5 8
Torque Press - 4 8
RDL’s - 5 8
Leg Extensions - 5 8

Session 4
Warm Up & Mobility Work
Push Press - 8 5
Wide Grip Lat Pull Down - 5 12
Bent Over DB Raises - 5 8
Side Bridging (30 secs) - 6 30
Leg Press - 5 8
Seated Leg Curls - 5 8

Monday 26th of May
Training:
Testing followed by 10 sets of 250m with 45 second recoveries.
Nutrition:
4 Fish Oil caps + 1 multivitamin cap.
200grams of Fried Scallops with steamed broccoli and beans with garlic and chilli and some lemon juice.

Tuesday 27th of May
Training:
AM
30min walk
PM
10 sets of 250m with 45sec recovery
Pull Ups (Weighted) - BW/5, 30lbs/5 for 7 sets
Push Ups (elevated) - 5 sets of 12 reps
Single Arm DB Press - 20kg/8 for 5 sets
Bridging (secs) - 3 sets of 60 secs
Trap Bar Deadlift - 100kg/8 for 5 sets
Natural Reverse Hyper - 5 sets of 15 reps
10 sets of 250m with 45sec recovery
+ 10km easy on the bike later before I left the gym.

Nutrition:
200mg caffeine
1 espresso
2 fish oil caps
1 espresso
1 blueberry
4 scrambled eggs and cheese
2 fish oil caps
200mg caffeine
1 scoop muscle milk
2 fish oil caps
200mg caffeine
1 scoop muscle milk
2 fish oil
1 chunk of cheese
2 chicken breasts + salad
2 fish oil caps
6 blueberries
1 vit c
1 multivit
1 calcium, magnesium, zinc

Wednesday 28th May
Training:
AM
10km easy bike about 24ish minutes
5 by 8 hanging leg raises
Assorted stretching
10km easy bike about 25ish minutes
PM
10 sets of 250m with 45sec recovery
Chest Supported Scap Shrugs - 45kg/8 for 3 sets
DB Floor Press - 50kg/8, 60kg/8, 100kg/5 for 5 sets
Inverted Rows - BW/12 for 5 sets
Close Grip Pull Down - 75kg/8, 85kg/8, 100kg/8 for 3 sets
Step Ups - 10kg/8 for 5 sets
45 deg Back Extensions - BW/8 for 5 sets
10 sets of 250m with 45sec recovery

Nutrition:
200mg caffeine
1 espresso
8 scrambled eggs
50 grams cheese
1 chicken breast
1 espresso
2 fish oil caps
350g fish
2 fish oil caps
1 multi vit
1 vit c
1 calcium, magnesium, zinc
1 scoop muscle milk
1 chunk of cheese
3 chicken breasts
4 fish oil caps

Thursday 29th May
Training
PM
Chest Supported Rows - 40kg/8, 60kg/8 for 4 sets
DB Pull Overs - 25kg/12, 30kg/12 for 4 sets
DB Chest Press - 60kg/12 fo 5 sets
Torque Press - 70lbs/8 (30 sec hold) for 2 sets a side
RDL’s - 60kg/12 for 5 sets
Leg Extensions - 50kg/8 for 5 sets
10 sets of 250m with 45sec recovery

Nutrition:
200mg caffeine
1 espresso
1 espresso
1 small chunk of cheese
1/2 a chicken breast
1 small chunk of cheese
2 fish oil caps
1 small chunk of cheese
2 fish oil caps
1 scoop mucle milk
2 scoops evopro
2 fish oil caps

Friday 30th May
Training
AM
10 sets of 500m with 60sec recovery
Hanging Leg Raises - 5 sets of 8 reps
5km easy on the bike
Machine Back Extensions - 50kg/8 for 3 sets
PM
10 sets of 250m with 45sec recovery
Military Press - 60kg/5 for 5 sets
Wide Grip Lat Pulldown - 75kg/12 for 4 sets
Bent Over DB Raises - 16kg/6 for 5 sets
Side Bridges - 3 sets of 30secs each side
Leg Press - 80kg for 12, 120kg/12 for 4 sets
Seated Leg Curls - 40kg/15 for 5 sets

Nutrition
200mg caffeine
1 scoop evopro
2 fish oil caps
1 large chunk cheese
1 large chunk salami
2 fish oil caps
1 espresso
200mg caffeine
1 espresso
6 scrambled eggs
1 chunk cheese
1 scoop muscle milk
2 fish oil caps
300grams of baked cod
2 fish oil caps

Saturday 31st May
Training:
Bike - 5km easy
Natural Rverse Hypers - 5 sets of 15
Bridging - 5 sets of 60 seconds
Kettlebell Swings - 5 sets of 15 (20kg)
Kettlebell Snatches - 5 sets of 5 reps a side (20kg)
Kettlebell Shrugs - 3 sets of 12 reps (40kg)
Rower - 10 sets of 250m with 45sec recovery

Nutrition:
200mg caffeine
2 fish oil caps
1 scoop muscle milk
2 fish oil caps
1 scoop muscle milk
3 slices of bread (free meal)
1 bag of chips (free meal)
200mg caffeine
4 slices of cheese
1 t-bone steak
1 onion

Sunday June 1st
Training:
Rower - 10 sets of 300m with 60sec recovery
Natural Reverse Hypers - 5 sets of 15 reps
Weighted Pull Ups - 3 reps BW, 30lbs for 3 reps, 40lbs for 3 reps for 5 sets


Weighted Pull Ups

1A Elevated Push Ups - 3 sets of 10 reps
1B Inverted Rows - 3 sets of 10 reps
Back Squat - 60kg for 5 sets of 8 reps

Nutrition:
200mg caffeine
3 fried eggs
1 rasher of bacon
5 small sausages
1 slice of bread
1 evopro
200mg caffeine
4 fish oil caps
1 large chunk cheese
1 large chunk salami
2 fish oil caps
3 oven baked chicken thighs
2 grilled peppers
2 fish oil caps
1 small block chocolate
1 hot chocolate

Monday 2nd June
Training:
AM
20 mins on the bike
PM
6 sets of 300m with 45sec recovery
DB Floor Press - 60kg by 8 reps, 100kg by 6 reps for 4 sets
Inverted Rows - 4 sets of 12 reps
Close Grip Pull Downs - 4 sets of 12 reps with 75kg
1A 45 degree Back Extensions - 3 sets of 12 reps
1B Hanging Leg Raises - 3 sets of 12 reps

Nutrition:
200mg caffeine
1 chunk cheese
1 chunk salami
4 fried eggs
6 pieces of bacon
1 chunk salami
1 chunk cheese
1 tangle twister
1 muscle milk
200mg caffeine
4 chicken legs
1 small block chocolate

Weigh In & Video Update
Weight: 104.3kg
Bodyfat: 21.1%
So down 4.1kg and 2.2%...more importantly Patrick Crawford won the weight loss lottery and collects this weeks winnings.


Day 7: Monday 2nd of June


I don't know what you guys and gals think...but I think the difference is pretty noticeable.

Tuesday 3rd of June
Training:
AM
10 sets of 500m with 60 sec recovery
PM
10km on the bike...24ish minutes

Nutrition:
200mg caffeine
Some cheese
Some salami
200mg caffeine
1 scoop muscle milk
200mg caffeine
1 scoop muscle milk
200g of scallops + steamed broccoli
1 tangle twister
2 tablespoons of peanut butter

Wednesday 4th of June
Training:
AM
5km 8 by 30/30 intervals...5 minute rest...10km ride 24ish mins at about 120-130bpm
1A Hanging Leg Raises - 3 sets of 12 reps
1B Natural Reverse Hypers - 3 sets of 12 reps

Nutrition:
200mg caffeine
2 scoops muscle milk
2 tablespoons of peanut butter

Can I just say right here...my diet and training has gone to shit and I am going to fix it as of now. Haven't been eating right but have been making progress because of the large deficit I've created compared to my maintenance level of calories. I haven't been taking my fish oil or my vitamin and mineral supplements along with the fact that my meal timing has been crap...so am going to fix that.
With regards to training...my best intentions just aren't getting the job done...to busy to do my own training in the afternoons so I think what I will do now is to training in the morning after I finish with my athletes/clients. I'll do some fat loss work followed by some weight training. That way anything I can do in the afternoons will just be a bonus.

2 scoops muscle milk
4 fish oil caps
200mg caffeine
2 scoops muscle milk
4 fish oil caps
200mg caffeine
3 chicken legs
2 oven roasted peppers
1 tangle twister

Thursday 5th of June
Training:
Nothing...nothing at all.

Nutrition
200mg caffeine
2 tablespoons of peanut butter
4 caps fish oil
1 chunk salami
1 chunk cheese
4 caps fish oil
2 scoops evopro
1 block of chocolate
1 spaghetti bolognese
1 garlic bread

Friday 6th of June
Training:
Did bugger all really

Nutrition:
4 egg omelette
2 scoops of muscle milk
2 chilli chicken breasts
3 roasted peppers

Saturday 7th of June
Training:
Less than zero calories in total burnt

Nutrition:
4 eggs, cheese, onion and pesto omelette
1 breakfast roll
2 espresso
1 spaghetti bolognese & stir fried cabbage
A heap of chicken wing and leg with blue cheese sauce and in my defence I also at a celery stick
100 grams of corn chips
1 tangle twister
Small amount of raspberry ice cream

Sunday 8th of June
Training:
10min walk
1A Blast Strap Push Ups - 5 sets of 10 reps
1B Pull Ups - 5 sets of 5
Shrugs - 5 sets of 12 reps with 60kgs
2A Close Grip Bench Press - 5 sets of 8 reps with 80kgs
2B DB Bicep Curls - 5 sets of 8 with 40kgs
Natural Reverse Hypers - 5 sets of 12 reps
Hanging Leg Raises - 5 sets of 8 reps
Ab Roll Outs - 5 sets of 8 reps

Nutrition:
1 piece of toast, bacon and eggs
1 mango smoothie
1 peanut, honey and sesame type bar
100 grams of corn chips
200g of steak + some chips and 2 onion rings
2 tangle twisters

Monday 9th of June
Training:
AM
Rower - 5min
Bike - 10min + 10(30/30) + 10km(24mins)
PM
Trap Bar Deadlift + Shrug - 3 sets of 5 reps with 60kg, 3 sets of 5 reps with 100kg, 3 sets of 3 reps with 140kg.
Leg Extensions - 5 sets of 12 reps with 50kg.
Lo - Hi Woodchoppers - 3 sets of 12 reps with 50lbs.
Chest Supported Scap Shrugs - 3 sets of 12 reps with 30kg.
Bench Press - 3 sets of 5 reps with 60kg, 3 sets of 5 reps with 100kg, 3 sets of 3 reps with 140kg.
Neutral Grip Pull Ups - 3 sets of 8 reps.
1A Ab Roll Outs - 3 sets of 12 reps
1B Natural Reverse Hypers - 3 sets of 12 reps
2A DB Bicep Curls - 3 sets of 8 reps with 40kg
2B Ezy Bar Lying Tricep Extensions - 3 sets of 8 reps with 40kg
20min walk on the treadmill

Nutrition:
6 egg omelette
3 bacon and cheese sandwiches
2 scoops muscle milk
200mg caffeine
1kg grapes
2 bacon, 4 egg and cheese sandwiches

Weigh In & Video Update
Weight: 106.8kg
Bodyfat: 22.8%
So up 2.5kg and 1.7%...so my weight is up and my body fat is up but I feel better and I think I actually look leaner in the video...you can judge for yourselves.



Day 14: Monday 9th of June


So this is the 3rd video log...the end of my second week...and apparently a step backwards...I don't know if I believe it though.

Tuesday 10th of June
Training:
AM
Bike - 5 mins
Rower - 5 sets of 500m
Bike - 5km
Rower - 5 sets of 250m
Bike - 10km

PM
Walk - 10 mins
Overhead Med Ball Squats - 3 sets of 10 reps 5kg
Box Squats - 3 sets of 5 reps with 60kg, 3 sets of 5 reps with 100kg, 3 sets of 3 reps with 140kg.
Seated Leg Curl - 5 sets of 12 reps with 60 kg
Med Ball Sit Ups - 3 sets of 20kg with 5kg
Pull Ups - 3 sets of 5 reps with BW, 3 sets of 5 reps with 20lbs, 3 reps with 40lb, 3 reps with 60lb, 3 reps with 80lbs
Alternate Arm DB Incline Press - 3 sets of 8 reps with 60kg
Bridging - 3 sets of 60 seconds
1A DB Preacher Curls - 3 sets of 8 reps with 36kg
1B Overhead Ezy Bar Tricep Extensions- 3 sets of 8 reps with 40kg
Bike - 10min + 10 (30/30) intervals + 10km

Nutrition:
200mg caffeine
2 scoops of muscle milk
5 boiled eggs
3 slides of soda bread
1 chunk of salami
1 chunk of cheese
200mg caffeine
2 scoops of muscle milk
2 scoops of muscle milk
10 fish oil caps
1 cup fried rice
Some prawns beef and chicken

Wednesday 11th of June
Training:
Rest day. Took the day off.

Nutrition:
Didn't take the day off eating...chowed down like a machine.
I took caffeine twice...in the morning and in the afternoon. I drank a lot of coffee.
Ate chicken for dinner. Can't remember what I ate for lunch but I'm sure it was bad and I'm sure I could of made better choices.

Thursday 12th of June
Training:
Warm Up & Mobility Work
Single Leg Knee Drops - 5 sets of 8 reps
Natural Reverse Hypers - 5 sets of 12 reps
Med Ball Sit Ups - 3 sets of 30 with 5kg
Blast Strap Push Ups - 5 sets of 12 reps
Ab Roll Outs - 5 sets of 12 reps
Blast Strap Inverted Rows - 5 sets of 12.

Nutrition:
1 cup fried rice
Some prawns beef and chicken

Friday 13th of June
Training:
Hip mobility work
Speed Squats - 5 sets of 3 reps with 75kg
Box Jumps - 42 inch 5 sets of 3 jumps
Swiss Ball DB Press - 50kg for 8 reps then 5 sets of 3 reps with 80kgs...as fast as possible.
Med Ball Tosses - 5 sets of 5 reps
Pull Ups - 5 sets of 3 reps
Med Ball Slams - 5 sets of 5 reps

Bike - 10km in 22ish minutes.

Nutrition:
200mg caffeine
2 toast and jam
2 espresso
2 bacon egg and cheese toasted sandwiches
1 glass orange juice
6 scoops muscle milk in total
200gram chocolate
3 chicken legs
Some broccoli
10 fish oil caps
1 litre of beer

Saturday 14th of June
Training:
Didn't train.

Nutrition:
A large amount of beer...I ran out of fingers and toes to keep count.

Sunday 15th of June
Training:
Did 5km on the bike.
1A Deadlift 60kg
1B Barbell Floor Press 60kg
1C Barbell Rows
8 sets
10km on the bike.

Nutrition:
Was still drinking beer .
1 bowl of corn flakes and bran flakes

Monday 16th of June
I will finish filling all this out this evening...but basically you can see the facts and figures for yourself here.


Day 21: Monday 16nd of June


Fat Log Number 4.

Monday and Tuesday's food and training I have written down in my diary in the gym. I will fill it out tomorrow.

Wednesday 18th of June
Training:
AM
Bike 10 min + 10 min 30/30 intervals then 30 min treadmill walk.
PM
Bench Press - 5 reps at 60kg for 3 sets, 5 reps at 100kg, 3 reps at 140kg for 2 sets then singles at 150kg, 160kg and 170kg.
Neutral Grip Pull Ups - 5 sets of 5 reps.
Nutrition:
200mg caffeine
2 scoops muscle milk
spaghetti bolognese
half a bagel and two pieces of toast with cheese
200mg caffeine
6 crackers and cheese and pesto
spaghetti bolognese
3 espresso's.

39 comments:

Anonymous said...

Where is the direct arm work? Its all about the guns bro.

Seriously though, that looks good. Couple questions...

I know you said that you are doing a "modified PSMF" and maybe I should wait to see what you will be eating before saying this, but, that looks like alot of volume for the diet. I know your goals for this phase are to lose fat, if so, why so much volume? Why not just put strength training at maintenance and let the diet take the fat off you?

Also, whats your opinion on being able to make strength gains while in a caloric deficit?

-Andrew

Will Heffernan said...

Where is the direct arm work? Its all about the guns bro.
My bench and curl phase will come after this one.

Seriously though, that looks good. Couple questions...

I know you said that you are doing a "modified PSMF" and maybe I should wait to see what you will be eating before saying this, but, that looks like alot of volume for the diet. I know your goals for this phase are to lose fat, if so, why so much volume? Why not just put strength training at maintenance and let the diet take the fat off you?
Because I'm more interested in how I could apply this to athletes rather than just how it works aesthetically...does that make sense? I'm basically going to test this all out on myself and see what works and what doesn't work so at least I have a template that I can apply to hard training athletes and clients in the future.

Also, whats your opinion on being able to make strength gains while in a caloric deficit?
That's what we're about to all find out.

Anonymous said...

That makes a ton of sense.

-Andrew

Will Heffernan said...

That makes a ton of sense.

-Andrew
Even a broken clock is right twice a day.

Michael Sullivan said...

I like the way that Will is going to try this out on himself before possibly "damaging" one of his athletes. Sounds like the loving, caring, thoughtful Will that we and know and loathe.

Artie said...

Am I mistaken or you really train the same muscles/movements back to back?

Will Heffernan said...

I like the way that Will is going to try this out on himself before possibly "damaging" one of his athletes. Sounds like the loving, caring, thoughtful Will that we and know and loathe.
You know me owe so well...every fat athlete that I train will be watching me with baited breath.

Will Heffernan said...

Am I mistaken or you really train the same muscles/movements back to back?
I don't understand the question?
What do you mean back to back? Within a session or on consecutive days?

Artie said...

consecutive days

Will Heffernan said...

consecutive days
In that case...Yes.

mimo said...

Dude, you're not THAT fat

Will Heffernan said...

Dude, you're not THAT fat
That's so sweet...I knew secretly you were a chubby chaser. You Portuguese dudes are all messed up.

Zaf said...

Looking at your results everything passes as being good strength wise apart from inverted rows. (I am assuming 100kg bench for 10+ reps won't be a problem if your 1RM is 160kgs +)

Are you going to tweak the template to focus on improving your inverted rows?

Why didn't you test the 1RM Trap bar DL?

You mentioned that a lot of your clients have a fairly young training age so you give them a higher training volume. But you seem to have a fairly high volume yourself, why is that?

Will Heffernan said...

I might put a note on the start of my profile here...I had a bad accident a few years back...3 lumbar fractures, 2 cervical fractures, dislocated shoulder R, dislocated hip R...and you don't even want to see the xray of my right knee. 2 of the discs in my back are so bad that during the last MRI I had the radiographer tried to call an ambulance and schedule emergency surgery because he couldn't understand how I wasn't already paralysed...and if you think I'm making that up...ask one of the athletes I coach because on of the physio's tells the story about the 8 hours we spent together often. I am messed up. One of the things I'm going to do is to put myself back together again properly.

As for the large volume I'm doing...it's because basically I haven't really been training with any consistency at all...I've just been doing bits here and there.

My inverted rows sucked because I feel like crap today and was just too fatigued by the time I got to them.

They'll get better.

mimo said...

LMAO

I was actually going to ask you about the lower body training but i guess, you're really messed up.

Jonathan said...

To everyone who doesn't quite get how screwed up he is. Think about it this way: his body is about as screwed up as his mind.

Shaf said...

You're not looking bad at all, Will, compared to the last time I saw you, you were just a tad bigger.

Matt said...

that 1 blueberry must have done some damage!

what times you hitting on the row intervals? consistent or you gass out? Maybe 1 more blueberry?

Will Heffernan said...

that 1 blueberry must have done some damage!
Still some pre diet food lying around...damned blueberries.

what times you hitting on the row intervals? consistent or you gass out? Maybe 1 more blueberry?
Under 60 seconds every 250m...it is very easy rowing. Won't be doing anything even remotely intense conditioning wise in this phase of my diet.

Steve Bubel said...

Best of luck, Will. I'm in the latter stages (2 days to go) of a 12-day PSMF using an IF approach. Although I'm not setting any records, I've had little trouble doing the SFP2.0 using a rower/recumbent bike combo. Caffeine helps, of course.

Will Heffernan said...

Best of luck, Will.
Thanks mate...I'm going to need it....only another 5 months of hard dieting to reach my first goal...then another year or more to reach my second.

I'm in the latter stages (2 days to go) of a 12-day PSMF using an IF approach.
1. Have you done PSMF before and if so how did it work out?
2. Where did you start this PSMF?
3. What made you decide to take a IF approach?


Although I'm not setting any records, I've had little trouble doing the SFP2.0 using a rower/recumbent bike combo. Caffeine helps, of course.
I'm going to be really cautious about how much conditioning I do this time. I've gone at it a little had in the past which is what made it such a nightmare...so it's steady as she goes this time. Be sure to stop in and let me know how you got on when you're done.

Michael Sullivan said...

I did the Metabolic diet a few years back and had no problem handling the very low carbs mostly because I did not restrict calories. That was the number one reason I did not lose any fat. The other being that I did not conditioning work.

One major bad side effect was noticeably worse breath from burning ketones. I am positive the misses will let you know if you start to smell worse than usual.

BTW get Fanj to clean up the scale as it looks nasty.

Steve Bubel said...

Perhaps I spoke too soon. I was supposed to do my cardio this morning and I couldn't even muster the energy to get out of bed. Out of curiosity, I measured my body temperature. Sure enough, 95.9 degrees!

After a few more hours of sleep and a cup of coffee I was able to do my last SFP2.0 workout of this stint. Numbers were way down across the board but I knocked it out nonetheless.

1. Have you done PSMF before and if so how did it work out?
Several forays. All with good success. Unfortunately, life always has a way of fattening me up again.
2. Where did you start this PSMF?
150 lbs @ 10% (according to the Tanita scale). 145.5 this morning. Much leaner.
3. What made you decide to take a IF approach?
Like you, I always experiment on myself before trying whatever-it-is on a client. In this case, I've been IFing since about December of last year with tremendous success. I wasn't trying to lose weight but no matter what I would eat I wouldn't gain a pound. It's just the way I eat now. Putting the PSMF in the IF template made PSMFing so much easier this time around, too - two substantial meals this time versus snacking on "mini-meals" all day long. I've found that all frequent eating does for me is make me hungry all day long.

mimo said...

Noticeble improvements, Will

CBD- B said...

yep very noticeable difference, surprisingly so

Hallie said...

Will

Just started on Lyles diet also (as of yesterday). I have read his book a couple of times and he stresses that aerobic work can be counter productive to actual weight loss. He encourages moderate weight training a maximum of 2-3 times and a small amount of low intensity aerobic activity. He also states that intervals are
inappropriate and should not be done as they simply can’t be recovered from on so few
calories, especially not if proper weight training is being performed.

Am I missing something as you training seems to have intensified somewhat over the past week or so ?

Paul

Will Heffernan said...

Will
Just started on Lyles diet also (as of yesterday). I have read his book a couple of times and he stresses that aerobic work can be counter productive to actual weight loss. He encourages moderate weight training a maximum of 2-3 times and a small amount of low intensity aerobic activity. He also states that intervals are
inappropriate and should not be done as they simply can’t be recovered from on so few
calories, especially not if proper weight training is being performed.

Am I missing something as you training seems to have intensified somewhat over the past week or so ?

Paul
No...you haven't missed a thing...my diet has been bad to the point of brutal. Haven't had a single day of proper PSMF'ing.

I want to try to get a few things from this.
1. I would like to work out how I can maximise my fat loss and minimise the effect on my training. I'm doing this with an eye to the future...trying to work out a good protocol for athletes to lose fat quickly and still be able to train effectively.
2. I want to see how much fat I lose when I actually do the diet properly...which I haven't to date...but I think I'm getting closer to being able to do it properly.
3. I've not done any really hard intervals...the 30/30 stuff I've done is hard/moderate and not extreme. But I want to identify what sort of conditioning work is most effective for me...with a view to the reasons I gave in point one. At the end of this 2 weeks I am going to take a proper look at what I've done and what went well and what went badly and then have 2 easier weeks where I'll hopefully keep the fat loss going and then in all likelihood I will try another week or 2 weeks of PSMF to see if I can get it right.

Hallie said...

Will

Ok, I will try and stick as close to Lyles advice as possible. I will keep a log of the progress. I intend to go from the 3rd of Jun to the 27th (24 days in total). I will keep you posted on progress.

Paul

Michael Sullivan said...

Hard to tell if you are any fatter in the third video as the lighting is terrible.

Are tangle twisters a licorice candy?

ian said...

Hi Will,

How is the training/diet going?

I was looking through your entries and your a.m. session last Tuesday looked especially draining...at least to me as my conditioning is extremely very poor.

5 sets of 500m rowing, 5km on bike, 5 sets of 250m rowing and then 10km on the bike is going some.

I see the strength training template has changed a bit since the start. Do you ever consider 'fat loss' strength programs...you know the type I'm thinking about as promoted by the guru's...to be worthwhile or in a fat loss phase do you still program mainly for athleticism and let the cardio and nutrition take care of the fat loss? The reason I ask is that unless I knew what your goal was I could look at your strength training in isolation and not know that it was one you were following in a fat loss phase.

Hallie said...

Will

Is it just me or are you getting heavier ? What is the percentage body fat at the moment ?

Rgds

P

Will Heffernan said...

I'm getting heavier AND leaner.

When I started the Tanita scales said 108 something and 24 something...now they are saying 109 something and 19 something...now I know those scales aren't particularly accurate but they seem pretty reliable as in when I get fatter they go up and leaner they go down...every man and his dog who is training in the gym knows I am leaner and I am definitely heavier.

I am training a hell of a lot better and I know people will think this is totally ghey but I really think the muscle milk helps...I feel better...my energy levels in sessions seem better...I'm having a scoop pre training, a scoop during my session and usually a scoop or 2 after depending how hard I went at it.

Joel Hallström said...

Whats muscle milk?

Will Heffernan said...

Joel Hallström said...
Whats muscle milk?
It's like steroids...only you drink it.

Joel Hallström said...

Sweet. Could you hook me up with some of that milk?

HH said...

Muscle Milk is very high in fat for the type of product it is. It has 8g of saturated fat per scoop. 4 scoops per day = Will's gonna get fat again!!!

Will Heffernan said...

Muscle Milk is very high in fat for the type of product it is.
So?
It has 8g of saturated fat per scoop. 4 scoops per day = Will's gonna get fat again!!!
Are you from the eating fat will make you fat school? Please tell me you are joking mate?

Hugh said...

They've actually just changed the makeup of the product so it's only 6g of fat per serving, and I was mistaken. A serving is 2 scoops and not 1 as I said previously. So with 4 scoops a day, it's only 12g saturated fat as opposed to the 16g you would have previously gotten, or the 32g I thought it was. Sorry about the misunderstanding.

No, I do understand that you need to eat fats. However, to consume 32g of saturated fat before eating anything (which will also contain fats) would not be making life too easy if a person were looking to lose overall body fat. Do you not think?

Anonymous said...

What a fat load.

This schlub couldn't move faster than a grandmother.

Who would take training advice from him?