Weight loss : Protocols

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PercivalHackworth
PercivalHackworth Posts: 1,437 Member
in Health and Weight Loss
Based on that thread :
http://www.myfitnesspal.com/topics/show/562419-weight-loss-strategies-to-optimize-it?error_user_id=13188229&error_username=Razique&page=5

It it now time to present some protocols I came up to.

Protocols #1 : Joe ~ 22 - 29 years/ lean(From 8 to 19% BF / pretty active
Schedule

Works from Monday to Friday (from 10 AM to 7 pm)
Sleeps around 8 hours per night

Realistic goals
Lower his body fat (25/ 30%) and gain lean mass (around 3 lbs)
After 10-15 weeks, goals should be reached

Training
D1
- Rest : stretching during 30/ 35 minutes
From 5 to 10 rep. per movement, 1 mn rest meanwhile
- Few "natural" cardio : walking for shopping ~ a couple of hours

D2
- Training day : resistance training, full body routine OR split. Prior over the big groups : back, legs, triceps from 35 to 70 minutes
Hypertrophy and resistance training wanted, exercices until exhaustion, few rest time between exercices.

D3
- Cardio day : warm-up during 5 minutes (personal choice)
Mix between low intensity and high intensity cardio : rope-jumping during 10 mn, walk during 30 minutes
Unwanted total exhaustion and unwanted pain (energy thresold, more the feeling of being "empty" (glyco depetion, more details in the nutrition part)

D4
- Training day : split, prior on the easy part : carves, biceps, core exercises,etc... from 40 to 80 minutes
Hypertrophy and exhaustion unwanted, around 3 minutes of rest between exercices

D5
- Cardio day : warm-up during 5 minutes (personal choice)
Mix between low intensity and high intensity cardio : rope-jumping during 10 mn, walk during 30 minutes
Unwanted total exhaustion and unwanted pain (energy thresold, more the feeling of being "empty" (glyco depetion, more details in the nutrition part)

D6
- Rest : stretching during 30/ 35 minutes
From 5 to 10 rep. per movement, 1 mn rest meanwhile
- Few "natural" cardio : walking for shopping ~ a couple of hours

D7
- Training day : resistance training, full body routine OR split. Prior over the big groups : back, legs, triceps from 35 to 70 minutes
Hypertrophy and resistance training wanted, exercices until exhaustion, few rest time between exercices.

Nutrition
# We assume IF - personnal preference, feel free to make it fit to your own lifestyle.
20/4 or 16/8
# More vegies during the rest days
# Complexe cho prior on simple ones (plays more a part on body comp than energy balance)
# High intakes of water, coffee, tea (green)
# omega- 3 and 6 everyday : oil (colza/ nut/ olive : 1 take usually 1 or 2 tbsp ), driet fruits (I mix around 30 g per day), fatty fishes, etc..

TDEE : 3000 calories
Rest : 2400 calories
Training : 3400 calories

D1
Prior on fat + proteins, measured carbs
Meal 1 : 55 g of fat, 75 g of carbs, 100 g of proteins
Meal 2 : 55 g of fat, 75 g of carbs, 100 g of proteins

D2
Prior on carbs + proteins, measured fat
The training would be done fasted (last meal : 4 hours before the training)
Meal 1 : 40 g of fat, 230 g of carbs, 100 g of proteins

1 hour after (GH profit)
Meal 2 : 40 g of fat, 232 g of carbs, 100 g of proteins

D3
The cardio would be done fasted (last meal = 4 hours before the training)
Prior on fat + proteins, measured carbs
Meal 1 : 55 g of fat, 25 g of carbs, 100 g of proteins
Meal 2 : 55 g of fat, 85 g of carbs, 100 g of proteins

D4
Prior on carbs + proteins, measured fat
The training would be done fasted (last meal : 4 hours before the training)
Meal 1 : 40 g of fat, 230 g of carbs, 100 g of proteins

D5
The cardio would be done fasted (last meal = 4 hours before the training)
Prior on fat + proteins, measured carbs
Meal 1 : 55 g of fat, 25 g of carbs, 100 g of proteins
Meal 2 : 55 g of fat, 85 g of carbs, 100 g of proteins

D6
Prior on fat + proteins, measured carbs
Meal 1 : 55 g of fat, 75 g of carbs, 100 g of proteins
Meal 2 : 55 g of fat, 75 g of carbs, 100 g of proteins

D7
Prior on carbs + proteins, measured fat
The training would be done fasted (last meal : 4 hours before the training)
Meal 1 : 40 g of fat, 230 g of carbs, 100 g of proteins

Extras
Pigging is mandatory, but it could be done cleverly. Pigging on CHO + Proteins is ok during training days, more "dangerous" when it comes to fat.
Mood fluctuation and hunger are expected the first few weeks, your discipline would allow you to adjust.
Rest days will influence the efficiency of the results. Training instead of resting if often a bad move, so sleeping less (3 or 4 hours per night)
Stretch will give an overall better shape and will slighly modulate the shape of the muscles, and will also improve the quality of the reps

Protocols to come :

Protocols #2 : Jane ~ 22 - 29 years/ average(From 15 to 29% BF / active
Protocols #3 : Jack ~ 30 - 50 years/ lean(From 13 to 16% BF / active
Protocols #4 : Jenny ~ 30 - 50 years/ lean(From 19 to 24% BF / active
Protocols #5 : Jacky ~ 22 - 29 years/ average(From 20 to 29% BF / active
Protocols #6 : Jennifer ~ 22 - 29 years/ overweight(From 35 to 45% BF / slightly active
Protocols #7 : Joel ~ 22 - 29 years/ overweight(From 35 to 45% BF / slightly active
Protocols #8 : Amanda ~ 30 - 50 years/ overweight(From 40 to 60% BF / inactive

Replies

  • Meatsies
    Meatsies Posts: 351 Member
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    Raz, your brain is a beautiful, complex mystery to me. Even more beautiful and complex than the beautiful and complex machinery that is your body. :)
  • greasygriddle_wechnage
    greasygriddle_wechnage Posts: 246 Member
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    Raz, your brain is a beautiful, complex mystery to me. Even more beautiful and complex than the beautiful and complex machinery that is your body. :)

    :love:
  • Sidesteal
    Sidesteal Posts: 5,510 Member
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    Raz, your brain is a beautiful, complex mystery to me. Even more beautiful and complex than the beautiful and complex machinery that is your body. :)

    I'm making porno music sounds right now, you just can't hear it.
  • yuliyax
    yuliyax Posts: 288
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    Wow, great! I'll be waiting for Jacky:happy:
  • Meatsies
    Meatsies Posts: 351 Member
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    Raz, your brain is a beautiful, complex mystery to me. Even more beautiful and complex than the beautiful and complex machinery that is your body. :)

    I'm making porno music sounds right now, you just can't hear it.

    LMAO! Bowmp chicka bowmp nowwwwww.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    :laugh:


    :blushing:
  • invisibubble
    invisibubble Posts: 662 Member
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    Bump for Jacky.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Protocols #5 : Jacky ~ 22 - 29 years/ average(From 20 to 29% BF / active
    Schedule

    Works from Monday to Friday (from 10am to 8 pm)
    Sleeps around 9-10 hours per night

    Realistic goals
    Lower her body fat (35/ 39%) and slightly gain lean mass (the famous "toning") (around 1 or 2 lbs)
    After 10-15 weeks, goals should be reached

    Training
    D1
    - Rest : stretching during 30/ 35 minutes
    Around 5 to 10 rep. per movement, 5 mn rest meanwhile
    - Few "natural" cardio : walking for shopping ~ one hour or two

    D2
    - Small Training day : resistance training, split. Prior over the small groups : 25 minutes
    Hypertrophy and resistance training unwanted, exercices stop when exhaustion comes, 5 ot 10 mn of rest time between exercices.

    D3
    - Rest : stretching during 20/ 30 minutes
    Around 5 to 10 rep. per movement, 5-10 minutes rest meanwhile
    - Few "natural" cardio : walking for shopping, painting, running (no more than 30 minutes) ~ one hour or two

    D4
    - Training day : split, prior on the easy part : carves, biceps, core exercises,etc... from 20 to 30 minutes
    Hypertrophy and resistance training unwanted, exercices stop when exhaustion comes, 5 ot 10 mn of rest time between exercices.

    D5
    - Rest
    - cardio not necessary

    D6
    - Rest : stretching during 30/ 35 minutes
    From 5 to 10 rep. per movement, 1 mn rest meanwhile
    - Few "natural" cardio : walking for shopping ~ a couple of hours

    D7
    - Training day : split, prior on the easy part : carves, biceps, core exercises,etc... from 20 to 30 minutes
    Hypertrophy and resistance training unwanted, exercices stop when exhaustion comes, 5 ot 10 mn of rest time between exercices.
    You can include one muscle failure, your favorite one

    Nutrition
    # We assume IF - personal preference, feel free to make it fit to your own lifestyle.
    20/4 or 16/8
    # More vegies during the rest days
    # Complexe cho prior on simple ones (plays more a part on body comp than energy balance)
    # High intakes of water, coffee, tea (green)
    # omega- 3 and 6 everyday : oil (colza/ nut/ olive : 1 take usually 1 or 2 tbsp ), driet fruits (I mix around 30 g per day), fatty fishes, etc..

    TDEE : 23000 calories
    Rest : 1900 calories
    Training : 25000 calories

    D1
    Prior on fat + proteins, measured carbs
    Meal 1 : 40 g of fat, 55 g of carbs, 35 g of proteins
    Meal 2 : 40 g of fat, 55 g of carbs, 35 g of proteins

    D2
    Prior on carbs + proteins, measured fat
    A shake of a small food could be taken before
    Meal 1 : 30 g of fat, 120 g of carbs, 35 g of proteins

    Meal could be taken just after
    Meal 2 : 30 g of fat, 120 g of carbs, 35 g of proteins

    D3
    Prior on fat + proteins, measured carbs
    Meal 1 : 40 g of fat, 55 g of carbs, 35 g of proteins
    Meal 2 : 40 g of fat, 55 g of carbs, 35 g of proteins

    D4
    Prior on carbs + proteins, measured fat
    A shake of a small food could be taken before
    Meal 1 : 30 g of fat, 120 g of carbs, 35 g of proteins

    Meal could be taken just after
    Meal 2 : 30 g of fat, 120 g of carbs, 35 g of proteins

    D5
    Prior on fat + proteins, measured carbs
    Meal 1 : 40 g of fat, 55 g of carbs, 35 g of proteins
    Meal 2 : 40 g of fat, 55 g of carbs, 35 g of proteins

    D6
    Prior on fat + proteins, measured carbs
    Meal 1 : 40 g of fat, 80 g of carbs, 35 g of proteins
    Meal 2 : 40 g of fat, 80 g of carbs, 35 g of proteins

    D7
    Prior on fat + proteins, measured carbs
    Meal 1 : 40 g of fat, 60 g of carbs, 45 g of proteins
    Meal 2 : 40 g of fat, 60 g of carbs, 45 g of proteins

    Extras
    The rest between the rep. is crucial, take your time, enjoy the training, look for new sensations, high-quality movement
    During the rest days, eat, one or two days of real lazy mode is ok, two days of tv + pop+corn + chips, less
    Staying at home the whole days during two times is ok, 3 days, less : walk, run if you like, but don't kill yourself out, you won't be able to work well during your strength days.
    if you want to pig, do it during the training days, not the rest days, even less during the D5 and D6 (more during D2 for instance)
    If the weight doesn't go down, remove 200 calories on D5 and D6 only
    if you want to pig out, aim greek yogurt, vegies, fruits, dried fruits, that would make you feel filled, more than small candies
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    42511370.MrBump.jpg
  • mmapags
    mmapags Posts: 8,934 Member
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    Raz, your brain is a beautiful, complex mystery to me. Even more beautiful and complex than the beautiful and complex machinery that is your body. :)

    I'm making porno music sounds right now, you just can't hear it.

    ROFLMAO!! Good thing I wasn't drinking anything at the time or it would spewed all over my laptop!
  • babareeba
    babareeba Posts: 74 Member
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    I am waiting for Protocol #4 : Jenny ~ 30 - 50 years/ lean(From 19 to 24% BF / active

    :flowerforyou:
  • Elibasia
    Elibasia Posts: 211 Member
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    Amanda is the one for me:tongue:
  • albayin
    albayin Posts: 2,524 Member
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    Want to see what Jane is doing ...
  • albayin
    albayin Posts: 2,524 Member
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    Jacky's TDEE and Traing calories, 23000 and 25000? Is it a typo? with an extra 0?
  • firedragon064
    firedragon064 Posts: 1,090 Member
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    Waiting for Amanda.
  • Carolstone1959
    Carolstone1959 Posts: 40 Member
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    Hoping to BUMP into Amanda...
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Protocols #8 : Amanda ~ 30 - 50 years/ overweight(From 40 to 60% BF / inactive)
    Works from Monday to Friday (from 9 AM to 7 pm)
    Sleeps around 9-10 hours per night

    Realistic goals
    Lower her body fat (40/ 50%) and slowly gain lean mass (around 1 or 2 lbs)
    After 25-30 weeks, goals should be reached

    Training
    D1
    - Cardio day : Stretch training during 10 minutes, Yoga during 20 minutes & Walk during 35-40 minutes, fasted (last meal, 3 or 4 hours before)
    The aim is to "re-discover" the potential of the body, and slightly go from a sedentary to a small workout, though enough for making the lbs drop

    # Stretch & Yoga :
    The stretch would focus on the quality of the movement. Note down on a paper the performance and the feelings ("Pain in the back today" for instance).
    Every training would aim to improve the movement

    # Walk :
    Only water, sugar-ed drinks would be avoided, make sure to drink often

    D2
    - Cardio day : Stretch training during 10 minutes, Yoga during 10 minutes & Walk during 15-20 minutes, fasted (last meal, 3 or 4 hours before)
    Try to improve both stretch and yoga sessions for the day before
    The walk session should be shorter than the D1 one, in order to save our legs :)

    D3
    - Rest day : Stretch during 5-10 minutes (personal choice)
    Get the results from the two previous days, don't try to improve them, rather make the movement better

    D4
    - Rest day : Stretch during 5-10 minutes (personal choice)
    Stretch during 5-10 minutes (personal choice)

    D5
    - Strength day : Stretch during 5 minutes & small weight training during 20 minutes @ low intensity (arms/ shoulder/ back Only)
    Buy those small weights (http://goo.gl/ZBxXF)
    The idea here is to feel the arms/ back/ shoulder sligthly burning after 10-15 minutes, that should happen

    D6
    - Strength day : Stretch during 5 minutes & small weight training during 10-15 minutes @ low intensity (legs Only)
    A good exercice would be the stepper during 10-15 minutes

    D7
    - Rest day : Stretch during 5-10 minutes (focus on legs)
    Stretch during 5-10 minutes

    Nutrition
    # We assume IF - personnal preference, feel free to make it fit to your own lifestyle.
    20/4 or 16/8
    # More vegies during the rest days
    # High intakes of water, coffee, tea (green), no more than 3 "treats" per week
    # omega- 3 and 6 everyday : oil (colza/ nut/ olive : 1 take usually 1 or 2 tbsp ), fatty fishes, etc..
    # Avoid trans fats, and energy dense foods, the idea here is to try to fill "filled" and good, while staying in the goals. Some food, such as potatoes, loaded with water could be eating in big quantities

    TDEE : 2600 calories
    Rest : 1950 calories
    Training : 2400 calories

    MFP goals
    Proteins (20%) 100g
    Fat (30%) 65g
    Carbs (50%) 240g

    D1
    Prior on fat + carbs, measured proteins
    Meal 1 : 20 g of fat, 120 g of carbs, 50 g of proteins
    Meal 2 : 45 g of fat, 120 g of carbs, 50 g of proteins

    D2
    Prior on fat + carbs, measured proteins
    Meal 1 : 20 g of fat, 160 g of carbs, 50 g of proteins
    Meal 2 : 45 g of fat, 80 g of carbs, 50 g of proteins

    D3
    Prior on fat + carbs, measured proteins
    Meal 1 : 40 g of fat, 40 g of carbs, 50 g of proteins
    Meal 2 : 25 g of fat, 200 g of carbs, 50 g of proteins

    D4
    Prior on fat + carbs, measured proteins
    Meal 1 : 40 g of fat, 150 g of carbs, 50 g of proteins
    Meal 2 : 25 g of fat, 90 g of carbs, 50 g of proteins

    D5
    Prior on proteins + carbs, measured fat
    Meal 1 : 30 g of fat, 50 g of carbs, 80 g of proteins
    Meal 2 : 30 g of fat, 200 g of carbs, 80 g of proteins

    D6
    Prior on proteins + carbs, measured fat
    Meal 1 : 30 g of fat, 120 g of carbs, 80 g of proteins
    Meal 2 : 30 g of fat, 120 g of carbs, 80 g of proteins

    D7
    Prior on fat + carbs, measured proteins
    Meal 1 : 40 g of fat, 150 g of carbs, 50 g of proteins
    Meal 2 : 25 g of fat, 90 g of carbs, 50 g of proteins

    Extras
    Pigging should be avoided, but it could be done cleverly. If a huge hunger strikes, pigging on vegies / greek yogurt would always better than chips, peanut butter or I dunno
    Mood fluctuation and hunger are expected the first few weeks, your discipline would allow you to adjust, if after 4 weeks, the diet is not in control, try to higher the intakes (+350 calories)
    Here, put everything you have in the cardio days (walking fasted), after a couple of weeks, (6-10), you would start to run if it doesn't hurt you, or if you like it
    Remember not to take any sugared drink
    No more than 3 "threats" per weeks
    You may have noticed the inverted intakes from meal 1 to meal 2 - the idea is to contain to hunger feeling that may come if you go from to an inactive to a slightly active life
    If weight drops too quickly, higher the intakes, to prevent/ try to contain the loose skin
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    done : Protocols #1 : Joe ~ 22 - 29 years/ lean(From 8 to 19% BF / pretty active

    Protocols #2 : Jane ~ 22 - 29 years/ average(From 15 to 29% BF / active
    Protocols #3 : Jack ~ 30 - 50 years/ lean(From 13 to 16% BF / active
    Protocols #4 : Jenny ~ 30 - 50 years/ lean(From 19 to 24% BF / active

    done : Protocols #5 : Jacky ~ 22 - 29 years/ average(From 20 to 29% BF / active

    Protocols #6 : Jennifer ~ 22 - 29 years/ overweight(From 35 to 45% BF / slightly active
    Protocols #7 : Joel ~ 22 - 29 years/ overweight(From 35 to 45% BF / slightly active

    done : Protocols #8 : Amanda ~ 30 - 50 years/ overweight(From 40 to 60% BF / inactive

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