Weight Loss Report 28-08-2017
Weight Loss Report 28-08-2017
Weight Loss Report 28-08-2017
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Try and eat as "clean" as possible. That means no "ready meals" or junk food.
More vegetables but less fruits.
Reduce sugar intake. Try and cut it in half.
Avoid wheat and gluten where possible. Even if you're not gluten-sensitive, it's still not great for your gut.
Try and drink at-least 3 liters of water every day.
Aim for 2500mg - 3500mg of Sodium a day.
To get there you will have to lose 27.43 kg of fat and gain 4.24 kg of muscle mass.
Pros Cons
Easy to do and addictive over time. Mostly weight-loss but not fat-loss. As more
glycogen drops, the expected rate of fat loss
increases marginally but weight loss stagnates
Not considered too intense. over time. In the majority of cases, this is
not eective for stubborn fat (i.e. belly /
Estimated weight loss of around 1-2 kg a week love handles).
Running +
Lower Carb (out of which 0.25-0.5 kg from fat tissue, the
Diet rest from glycogen storage and water No signicant muscle mass gains and often
retention). temporary loss of muscle volume as much of
the muscle glycogen and attached water are
Short term improvement in heart & lungs used.
health (over a longer term, distance running is
damaging to heart and arteries). Makes the skin age faster.
Doable at all tness levels with improvement Requires dedication and attention to details
to tness, strength and pain-free mobility. for 5-6 weeks.
If working correctly (both metabolic and Not based on natural movement and very
mechanical stress applied maximally), potential easy to injure, iname and create damage, even
gains of around 0.3-0.4 kg of muscle mass per if using good form.
week.
Traditional No signicant fat loss.
Weights / Muscle gains that are based on mechanical
Bodybuildi stress rather than just metabolic stress, are
Short term gains are usually just a
ng potentially earned for life.
reintroduction of glycogen and water.
Protocols
As the percentage of muscle mass in the body
We will introduce an alternative and optimized
increase, the percentage of fat mass in the body
way to focus on muscle building through
decreases. That is true even if no loss of fat has
movement, end of 2017.
occurred.