Killing Fat Protocol: 30-10-20 negatives vs TSC?

Bigger Stronger Leaner Powerlifting & Strength Sports
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Hi folks

A bit off topic, but couldn’t find a better category…

I’m in my 70s and exercise-compromised by the fatigue disease ME.

Getting back on my feet after a long relapse. Fat and chronically de-conditioned.

Experienced strength trainer - free weights and bodyweight. But pathetically weak after a year in bed.

I’m planning a fat-loss regime based on Ellington’s Killing Fat protocol.

But I live in the country and have no access to a gym. The recommended 30-10-20 negative regime with bodyweight exercises is simply beyond my strength level right now.

I’ve been experimenting with the Ken Hutchins Timed Static Contraction (TSC) protocol. Very impressed - cheap, convenient, safe, effective, adapts to your current level. I have my 93 year-old mother doing it!

My questions:

  1. Ellington speculates that there’s something about the hormonal impact of his negatives regime that supports fat loss with muscle retention. He’s very bullish about his results. If I go eyeballs out with TSC, would I get the same benefits? My mind-muscle connection is above average, I think. I can make TSC very intense relative to my conditioning.

  2. I find a full workout too exhausting. Will I get the same benefits if I spread the exercises throughout the workout day? I would do the big compounds together, but spread the auxiliary exercises (neck, arms, calves, grip etc) throughout the day.

I need a LOT of recovery time. Two workout days per week would be the max.

Thanks for any feedback!

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@Ellington_Darden would you please help this gentleman?

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Scot,

I believe your thinking is headed in the right direction. Keep doing TSC, but be careful about going all out. Try giving a 90% effort, especially at your age.

Yes, try spreading the workout throughout the day as you suggest.

Use your best judgment related to frequency.

Keep in touch.

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