Fat Loss Casestudy

8/4/2019 Fat Loss Casestudy

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FAT2FITNESSMODELCASESTUDYHowtolose20lsoffatinjust8weeks

Stayfocused Everyonecandoit Trackyourprogress


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FIG1

Asyoucanseebythethereimagesyoushouldbeableto

figureoutyourbasebodytype.

Fromthisyoucansetexpectationsandunderstandthe

changeseachbodytypedietwillrequiretogetthedesired

effect.

FortheEctomorphthatisbasicallylikeme

Thistypeofbodyischaracterizedbylongandthin

muscles/limbsandlowfatstorage;usuallyreferredtoas

slim.Ectomorphsarenotpredisposedtostorefatorbuild

muscle.


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FortheMesomorph:

Characterizedbymediumbones,solidtorso,lowfatlevels,

wideshoulderswithanarrowwaistusuallyreferredtoas

muscular.Mesomorphsarepredisposedtobuildmusclebut

notstorefat.(luckybuggers)

Finallytheendomorph

Characterizedbyincreasedfatstorage,awidewaistanda

largebonestructure,usuallyreferredtoasfat.Endomorphs

arepredisposedtostoringfat.(Unlucky)

Nowsomepeopleareamixofthesetypesandsomepeople

arestereotypicaltitfortatexamples,evenifyouare

ectomorphyoucanstillbewelloutofshapeandappear

considerablyfat,formyownexampleofthecasestudyIwas

around15%fatand20lbovermynormalweight.Itsalla

relativemeasure.

Thefirstthingyouneedtodoistoseewhattypeofbody

typeyouareandthengetyourstats.

1. Findoutyourstartingweightbestdoitpoundsasthe

weightlossismorestimulatingseeingpoundsbeingshaved

offinsteadof0.3kg!

2. Trytogetyoustartingfatpercentagechecked,youcangoroundincirclesabouttheaccuracy,Icantellyouthat

todaysTaniabodyfathomescalesareprettydamnaccurate

to+/-1%.

Agoodqualityinnerscansetofscaleswithathletemodewill

showbetterresults.

Togetanaccuratebodyfattestdothefollowingpriortoeverytest:


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Sinceitisbasedonanelectricalcurrentbeingsentthrough

thebodyandtheamountofresistanceitincorporatesthe

biggestfactorwhichwillskewresultsishydration.You

mustbefullyhydrateduponeachweighingand

measurement.

Sosimplydrink4litersofwaterfor4dayspriortoevery

weighing,thiswillmakesureyouarefullyhydratedandgive

moreaccurateresults.

Checkofyourstartingweightandfat%

Nowfortheplan:

Howtoworkouttheamountofcaloriesandfoodyouneed

toeattolosefatandretainmaximummuscle:

HereistheformulaIllusemyowncasestudyasanexample

asitsamediumweightbutstillwith15%fatasagoodexample:

Theseareworkedoutusingmetric(kg)

Startingbodyweight(BW)____________eg78kg

Bodyfat(BF)___________________________eg15%

Fatmass(FM)=BWxBF

Example: (78kgx15/100)

=78x0.15

=11.7kgoffat

Whichmeansthattheleanbodymass=78kg11.7kg=66.3kg


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Workoutyouownstartingmeasurementsbelow:

StartingBW= _____________ date___________

BodyfatBF= ______________

FatmassFM= ______________

LeanMassLM=______________

Howtoworkoutyourdiet

Nowyouveheardthisahundredtimes!Toloseweightyou

havetoreducecalories,weknowthat,butwhichcalories?

TheyhavetobecarbohydratesNOTfatandNOTprotein,we

needtheproteintoaddtothecaloriesandtopreserve

musclemass,andthefatisgoingtobecomingfromessential

fats,thesefatscannotmakeyoufat,theysupportbody

structuresandhormoneproduction.Youhavetoeliminatethebadsaturatedfatshere!

Sohereishowtoworkoutyourdietaryrequirements:

Proteinneeded=LMx4(leanmassx4)

eg66.3kgx4=270grams(Roundedup)

Carbohydratesneeded=LMx3.5(leanmassx3.5)=66.3kgx3.5=232grams

fatneeded=LMX1.5

(LeanMassx1.5)=66.3kgx1.5=100grams


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workingoutthecalories:

Usethissimpleformulatomultiplyeachnutrientbytheno

ofcalories

proteinx4+carbsx4+fatx9

myowncasestudyexample:

(Protein270x4)+(Carbs252x4)+(fat100x9)

=1080+1008+900=2900caloriesperday

Nowyoumaybesaying2900caloriesthatdoesntlooklikea

diettome!Butyouneedtorememberthattojustsimply

exiti.e.layingawakeonabedsedentaryinthecaseexample

abovemybasalmetabolicratewouldstillhavemeburning

around1800caloriesadaysimplylyinginbed!

Dontworryabouthowtoworkthatout,itscalledthe

katch-mcardleformula.

Thepointisyouwillbeinanegativecaloriestateaslongas

youaddinsomelightexercise,intheformofsimple45min

weighttrainingandor30mincardiosessionsinitially.

Thiswillmakeyouburnmorecaloriesthanyouaretaking

in.


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2.mealandnutrienttiming

Oksoyouknowwhereyouareatrightnow,youknowyour

leanmass,fatmassandbodyfat%.Nowweneedtousethe

powerofnutrienttimingandthethermogenic(fatburning

effectofmetabolismandthermic(fatburning)foods.

Hereiswhatyouneedtounderstand,everybodyactivity

causescaloriestoburn.Especiallyeating!ifyoueat6-7

timesadaythatmeansyouareburningmorecalories

throughthedigestionprocessvs.thetypical3squaremeals

adaynoexercisetypeperson!

Theonlythinkyouneedtodonowiseatthermicfoodsand

simplyaddsomemoderateexerciseinconsistentlyfora

minimumof2months!

Examplenutritionplan:

10grmsL-Glutamine1gmvitc

Time Protein Carbs Fats

7am 45grmsslow

release

protein

powder

40grams

rolledoats

1banana

1teaspoon

essentialfats

Meal2Time Protein Carbs Fats

10:30 150grms

chicken/turkey

breast/tuna

45grms

brownrice/

150grms

sweetpotato

1teaspoon

essentialfats


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Meal3


12pm 150grms

chicken/turkey

breast/tuna

45grms

brownrice/

150grms

sweetpotato

mixedsalad

1teaspoon

essentialfats

Meal4


2:30pm 150grmschicken/turkey

breast/tuna/

beef

45grmsbrownrice/

150grms

sweetpotato

mixedsalad

1teaspoonessentialfats

Meal5

Time Protein Carbs Fats5pm 150grms

chicken/turkey

breast/tuna

45grms

brownrice/

150grms

sweetpotato

mixedsalad

1teaspoon

essentialfats

6pmTRAINweights45mins+cardio30mins

(noteifyouarenotweighttrainingcardiowilldohere,

weightshavebeenputinhereincaseyoualreadytrain)

Postworkoutmeal

10gramsofL-glutamine,30mgZMA1gmVitC

70gramswheyproteinisolate+50gramsofmaltodextrin


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Meal6


8:30pm 200grms

chicken/turkey

breast/tuna/

salmon

NOcomp

carbsonly

saladsand

mixedveg

1teaspoon

essentialfats

noneedif

eating

salmon

Meal7


10:30pm 45grms

slowrelease

protein

powder

none 1teaspoon

peanut/hazel/almondbutter

Beforebed:

30mgZMA2gmsvitC

ThisisthedietIfollowedat78kgasa15%bodyfatectomorph.Itrainedweights4daysaweekwhereallocated

inthedailyplanabove,thisaddstomycaloriedeficit*

Notesonthefood:

1. Allweightsareuncookedrawandunprepared2. Onlyuseseasonings/spicestoflavorfood3. Drink4-5litresofwaterthroughouttheday4. Thisdietispurelyforfatlossnotincorporatingphysique

changingaspectsofweighttraining

5. Thisisonlyaguide,usethecalculationsabovetoadjusttoyourownbodytypeandstartingweight.

6. L-glutamineisneededtoreducecortisol,aidfatlossandpreservemuscle,itsacheapsupplementthathasabigeffect.

7. Youwillneedagoodqualityproteinpowdertoreducethedemandandcostofrawfoods.

8. TheViatminChelpsasanantioxidanttoreducefreeradicalsandreducedcortisol*


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Asmentionedaboveectomorphicpeoplewillnaturally

loseweightquickerandcanachieve1-2lbsfatlossper

week,over10weeksthatcanbe20lbs!

Endomorphicpeopleareattheoppositeendofthe

spectrumtheywilltakelongertoloseweight,,todoit

safelyandtomakesureonlyfatisbeinglostandnot

waterandormuscleyoumayhavetoextendthedietout

toasmuchas20weeksdependingifyouareover15-20%

bodyfat.

The3mostimportantfoodstogetprogressiveresults

Iveeludedtothesethroughoutthereporttogetitintoyour

head,buthereisthesectiononthis.

Understandthisandyouwillunderstandwhythesefoods

areimportant,thisisthecruxofthewholethingandwhy

manypeoplefailoneverydietandeveryeffort.

Bychangingyourroutineandincreasingexerciseespecially

fromasedentarylifestyletwothingshappen;

Oneyouinducestressontoyourwholesystem

Twoyournutrientneedsincrease.

Thesearefacts.

Sotheproblemthatarisesisexerciseinducedstresswill

elevatecortisolthestresshormonethiscausescatabolism

andfataccumulation.

Addtothisnutritioninducedstress(mostpeoplearedoing

thiseverydaywithoutrealizing)andthenyouhaveadouble

whamyeffect.Theresultcanbetheexactopposite,nofatlossandnoprogression.


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Itsimportantyouunderstandthisasthisisthe

problemwithrapidcalorielessdietsbasedonnothing

butsoup,waterandsocalledloworfatfreediets

Inordertocombatthisyouhavetohavethenutrition

tosupportthestress

Tocureproblem1eatingregularplannedmeals

throughoutthedayprovidesthecalories,nutrientsand

vitaminstoreduceexerciseinducedstress.

Tocureproblem2addinginkeyessentialfoodand

supplementsagaincuresorreducesthisproblem.The

3essentialthingsthatareneededare:

1.Wheyproteinfastdigestingproteinpowdergetstostartrepairingthebodymuchquickerthansolid

foodanditmakesupthedailyrequirementsneeded

withoutexcessivecalories.

2.L-glutamineanaminoacidwhichhasapowerfuleffectofreducingtheeffectsofcortisolandreduces

acatabolic(negativeenvironment)allowingthe

bodytobeinamoreharmoniousplace.Italso

preservesmusclemasstosomeextent.

3.Essentialfats.Icantstressenoughhowimportanttheseare.Withouttheomega3,6etcyourbody

againhasahigherinflammatoryresponsetothe

stressdiscussedabove.Thesefatspromote

structuralhealing,hormones,andaidinfat

metabolism,theymakeyouleaner.Youhaveto

investinthese3thingstogetthistowork.


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NowrememberthepowerisintheTHERMICeffectof

eating6-7mealsaday,combinedwithessentialfatty

acidswhichstimulatemetabolismandspeedeverything

upinsideus,justthinkofitasthehighgradesuper

unleadedfuelthatimprovesperformanceinourcars,its

exactlythesame,andwithlightcardioof30-45mins

overanextendedperiodoftime,(minimumof8-10

weeks.)

Youmusthaveessentialfatsasthefatsinthediet,

everytimetheyareinjestedtheyareutilizedstraight

awayforbodilyfunctions,structuralrepairandmetabolism

Bearinmindtheextrafatcaloriesareinsidethemeats

evenleanchickenbreaststillhasatinyamountoffat

grams.

Toabetterbody,

TheoHanden

Formoredetailedandspecificdietandnutrition,buildingmuscle,and

optimumhealthsubscribetohandenfitness.com

Fat Loss Casestudy

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