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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
Time Protein Carbs Fats
12pm 150grms
chicken/turkey
breast/tuna
45grms
brownrice/
150grms
sweetpotato
mixedsalad
1teaspoon
essentialfats
Meal4
Time Protein Carbs Fats
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
Time Protein Carbs Fats
8:30pm 200grms
chicken/turkey
breast/tuna/
salmon
NOcomp
carbsonly
saladsand
mixedveg
1teaspoon
essentialfats
noneedif
eating
salmon
Meal7
Time Protein Carbs Fats
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