Firstly thanks to those who clarified my hotrox question.
My follow up question is, any suggestions you boys might have in addition to what I am already beginning.
I am admittedly one of those “chubby athletic guys” quick, strong, good athlete who has spent most of his 30 years between 16 and 20% BF (17% right now) I’ve decided to really get to work on this and I’d like to at least get under 10%BF.
I am using Hot Rox and my diet will begin with the Fat Fast and likely transition to TDawg. Hit the weights 4 times a week (approx 30-45 min)along with 30 min cardio (running, speed work, bike)6 - 7 days.
Bottom line on this as far as I’m concerned is there is no magic in it. Its just the work and hanging in when the doughnut fairy comes a callin’.
However any suggestions as far as supplementation or training would be welcome. Also I have tried to look at archives and found some excellent stuff but I’m not certain I’ve seen everything, so forgive me if this post requires some re-hash.
Thanks.
BingBong, Hot Rox is a great choice. Use Surge PWO when you shift to T-Dawg. Have some quality protein on hand (like LC Grow) for convenience. While you are on Fat Fast, be sure to use an androgen like 4-AD-EC to preserve LBM.
I don’t like Fat Fast, so I’m glad to hear that you have a backup plan (T-Dawg). I don’t like it because it’s extreme. It’s painful. It has a high recidivism/failure rate. People who have done the diet really slow down their metabolism (highly counterproductive!) And rebound weight gain is a serious problem with Fat Fast, too. However, you weren’t asking for a thumbs-up on doing Fat Fast, were you. (grin)
My suggestions are to keep a food log (“The Missing Ingredient”), get one of those $30 digital scales that measure in grams and tenths of an ounce from Staples or Office Depot for weighing your food, and get one of the nutritional desk references and make it your new best friend.
Other than that, it looks like a plan. Follow your plan and when you have a problem or hit a plateau, give us a shout.
Good luck to you!!!
On the topic of non-weightlifting exercise (energy system training), there seem to be two camps – the intensity is king camp, which advocates sprinting, and the cardio camp, which advocates more extended, less intense (but we’re still not talking power walking or water aerobics here) exercise.
Check out Christian T’s “Running Man” for a series of sprint workouts - also, Mike Mahler’s “High Octane Cardio” article is good. I’ve seen good results when trying to cut from mixing the two, with one workout of each type per week. Lonnie Lowery has advocated the lower intensity cardio, but I don’t think he has advocated any particular plan.