Fat Loss & EDT Question

Bigger Stronger Leaner Competitive Bodybuilding
1

ok, i’m want to lose some fat and have done 2 weeks of meltdown (before pussying out :(, and just completed waterburys 10X3 for fat loss (4 weeks)yet i have only lost about 5 pounds. My diet has a pretty low calorie count and low carb count already so i dont know why my fat loss is so slow.

If i was to lower the calories even more would i still be able to keep the muscle as long as i keep protein intake very high and continue to lift heavy? Is this thinking right? I can do low calories and lose alot of fat as long as i keep protein intake high? I get this idea/feeling after reading about the velocity diet where calories were low and protein was high and as a result fat loss maximised while muscle loss was minimised.

Also with EDT 2 are the workouts 90 minutes long?!?
10-12 minutes for core (2-3 reps) then 15 minute for core (of singles), 5 mins rest, then 3 15 minutes sets in the circuit with 5 mins rest inbetween all at once? I always thought workouts should be kept short and intense for fat loss (like around 45 minutes) EDT seems long and intense, does this not burn you out on a low calorie diet? or maybe i miss read somewhere…

Also how long would you performe EDT? 4 weeks?

2

I’m pretty new to posting here at T-Nation, however, I’ve noticed somethings.

First, the people on here who can most help you won’t be able to without more specifics. Such as, how many calories are you currently taking in, your basic stats…height weight bf% if available. What your base caloric intake is etc.

Second, try to search for your answers with the search function. This may help you answer your own question and since YOU read it, you will (excuse the term) buy into it more.

Hopefully this helps you along your way, good luck in your progress. Btw, 5 lbs is pretty solid start if you lost now lean muscle mass or possibly gained some.

3

[quote]Veinshatter wrote:
I’m pretty new to posting here at T-Nation, however, I’ve noticed somethings.

First, the people on here who can most help you won’t be able to without more specifics. Such as, how many calories are you currently taking in, your basic stats…height weight bf% if available. What your base caloric intake is etc.

Second, try to search for your answers with the search function. This may help you answer your own question and since YOU read it, you will (excuse the term) buy into it more.

Hopefully this helps you along your way, good luck in your progress. Btw, 5 lbs is pretty solid start if you lost now lean muscle mass or possibly gained some.[/quote]

read this above good advice.

Then I say re read on EDT Im not sure where you got those #'s but seesm way the heck off. hell you can get an EDT workout done in 15 mins if you do one PR zone?? say you do full body EDT even if you did three PR zones of 15 mins thats only 45 mins and you wont want to do more.

Or you can go for the big lifts in more traditional set rep scheme. then a couple PR zones of 15 mins each. should still be 45-60 mins max.

4

Oh yes and 5 lbs in 4 weeks is not bad. thats over 1 lb a week and being new your likely adding muscle as well. You are stressing the importance of keeping muscle while cutting you dont want to lose it much faster then.

Phill

5

ok, your a little confused on the edt stuff. EDT boils down to this. You have a pr zone of say 15 mintues, pick your 10rm and do only 5 reps per exercise. Repeat that until you can’t get 5 any more, then do 4 reps, then when you can’t do that, do 3 etc. It should only be 15 minutes per pr zone. Do as sets as you can do in 15 min.

6

[quote]zarro wrote:
ok, your a little confused on the edt stuff. EDT boils down to this. You have a pr zone of say 15 mintues, pick your 10rm and do only 5 reps per exercise. Repeat that until you can’t get 5 any more, then do 4 reps, then when you can’t do that, do 3 etc. It should only be 15 minutes per pr zone. Do as sets as you can do in 15 min. [/quote]

To add to this. Its not when you cant do 5 reps any more. EDT is about QUALITY reps. Quality Volume. You drop from 5 to 4 etc etc. when the reps begin to break form. when they are no longer flawless or close to it. you dont want to failure. Its about fatigue management.

Read the articles and I say order the DVD etc its worth it.

7

or become part of Charles’ distance coaching group. Best money I’ve spent on weightlifting besides a gym and food.

8

ermm sorry to be an idiot but i still dont get EDT

heres where i got 90 minutes:

First you do the core exercise:
-here you do 4-6 sets of 2-3 reps, working up to 80%-90% of your 1RM (takes 10-12 minutes)
-then you do a PR zone which goes for 15 minutes and your are trying to do as much singles of that weight as you can (so far the workout has gone for about 25 minutes)

So after 5 mins rest you move onto your circuit
-this consists of 3 PR zones of 15 minute duration and with 5 minutes rest inbetween (this takes 55 minutes, therefore total workout time is 85 minutes, which is nearly 1.5 hours!

Is this correct? i thought maybe that you do two seperate workouts a day but then i read:
“Each workout consists of a “core” exercise, and a circuit. You’ll use three core exercises and two circuits”

9

with regards to my nutrition my main question was weather i would still be able to keep muscle with a low calorie diet as long as my protein is high.

I’m mostly following the T-dwang diet

10

Also with my diet i am not keeping a log book so i dont know the exact numbers but i would estimate:

2500 calories
180 protein
70-100 carbs (depending on which day i’m working out)
fats i am not sure…

My breakfest ussually consists of a crossaint with 3-4 slices of turkey, 1 slice of ham and 2 slices of cheese

This is probably my most unhealthy meal because the crossaint probablys has simple carbs…The reason i have it is cause its quick to prepare, tastes nice and has good protein. I also thought that since i’m eating it first think in the morning the carbs are needed and will be used

Morning tea i will have a wrap (13 g of carb) inside i will have turkey/ham slices and spinanch. Also i’ll have some cottage cheese (enough to give me 15 g of protein) and an apple
I am thinking of changing this to a protein shake and an apple

Lunch i will have what ever my mum cooked last night (ussually something asian: a beef/lamb/chicken curry or stir fry) but instead of rice i will eat it with green vegetables (e.g spinich) I’m not really worried about this meal cause my mum is pretty health concious and usses minimum oil and tries to get the healthiest ingredients.

Afternoon tea i will either have a steak with spinich, tuna with spinich or eggs with spinich

Dinner i will have what ever my mum cooks (same as described for lunch) and will have rice if i went to the gym.
I workout before dinner so this serves as my post workout nutrition

Before bed: i have a protein powder mixed in about 200ml of egg white and 100ml of milk.

As a general rule i try to keep my meals under 500 cals if i know exactly how much of something i’m eating and what it consists of.

I’m not sure of exact figures as its hard to estimate how much protein, carb, fat and calories when i’m eating something that my parents cook because i dont know exactly how much i’m eating and what they have put in it.

Also if i’m really hungry after a meal i will fill up on cottage cheese. This is because its low in carbs, pretty low in calories, high in portein and forcing down my throat tends to fill me up. Maybe i’ll stop doing this.

Also i am 5’7’’ and weigh about 175 pounds. Body fat i would approximate is high teens (i can see a good 4 pack is i lean back and i’m in the right light…) but i i’m sitting down i do gut which sticks out a fair bit!

Sorry for the long post but here are the details to anyone who want em.

Thanks for all the help from everyone