HiPaCC :: The Dietary Revolution

Using Hipacc again to slim down for the shape up comp. Had great results last time so hoping for similar. Going to stay of alcohol for 3 months hopefully. 

Will update with results both here and in shape up.

 

hi james, i bought the book a few weeks ago but im not 100% sure how to adapt my eating and sleeping patterns for my work for the best results so was wondering if you could help me please.
my work shifts differ every week for 3 weeks.
 
week 1: 7.30am - 7.30 pm wedensday - friday.
breaks: 10.15am -10.30am, 13.15pm - 13.45pm, 17.45pm - 18.00pm
 
week 2: 7.30am -7.30pm monday & tuesday, 7.30pm - 7.30am thursday
breaks: monday & tuesday same as week 1
thursday breaks 12.00am -12.15am, 03.00am -03.30am, 05.45 - 06.00am
 
week 3: 7.30pm -7.30am monday - wedensday
breaks: 12.00am -12.15am, 03.00am -03.30am, 05.45 - 06.00am
 
its possible to snack outside the break times shown above these are the official break times though
any help would be appriciated thanks

Day shifts have your breakfast before work.  Snacks are flexible, have evening meal after work.  What about training this week?

For night shift, have evening meal before work and breakfast at the end.  Have snack at night and sleep during the day - I guess you'll train then too?

thanks for replying, im still waiting on my back to recover from an injury, its not quite ready yet but im just trying to get everything planned out before i get back into trainning.
 
i was going to do my training as follows because i get two extra days off a week
week 1: monday (im off work)- chest & tri's + 30 mins of light jogging or 1 hour walking
              tuesday (im off work) - abs + 30 mins of light jogging or 1 hour walking
              wedensday  -  back and bi's after work and dinner
              thursday - off
              friday - legs & shoulders after work and dinner
              saturday - 30 mins of light jogging or 1 hour walking
              sunday - off
 
week 2: monday - chest and tri's after work and dinner
               tuesday - abs + 30 mins of light jogging or 1 hour walking
               wedensday (im off work) - back & bi's + 30 mins of light jogging or 1 hour walking
               thursday - 30 mins of light jogging or 1 hour walking some time before i start work
               friday - legs & shoulders
               saturday - 30 mins of light jogging or 1 hour walking
               sunday - off
 
week 3: monday - chest & tri's some time before i start work + 30 mins of light jogging or 1 hour walking
              tuesday - abs + 30 mins of light jogging or 1 hour walking
              wedensday - back and bi's some time before i start work
              thursday - off
              friday - legs & shoulders
              saturday - 30 mins of light jogging or 1 hour walking
 
i hope to be doing most cardio first thing in the morning when possible. havent yet worked out exact times for trainning just getting my plan roughly together at the minute before  hopefully finalising.
 
thanks for helping
            
 

Looks good.  Keep us posted

no probs thanks

Ok so 2.5 weeks in to diet and gone from 180lbs to 173lbs. 
Aim to drop to 161lbs so thats 12lbs more. 9 weeks left. 
Will need to step up the cardio. Have been doing a 2/week kettle bell and skipping sessions which really kill me. 10 mins skipping 20min kettle bell routine. Seriously gets heart pumping..


Paul

That's a huge weight loss, Paul!  At this rate you'll easily do it!

Hi James,

I am seriously considering this method, but want to know more.

Is this type of diet approach (HiPaCC) ok for body builders who want to retain and conitinue developing muscle in a very effective way?

I've also sent you a more detailed message with more questions.

Thanks in advance for the info.

Cheers,
Karl.

Paul the dog that is awesome, i hardly can believe such a loss of weight but the picture shows all!!
good luck and keep it going!!!

KS_Manchester


Hi James,

I am seriously considering this method, but want to know more.

Is this type of diet approach (HiPaCC) ok for body builders who want to retain and conitinue developing muscle in a very effective way?

I've also sent you a more detailed message with more questions.

Thanks in advance for the info.

Cheers,
Karl.

Hi Karl

I have replied to your PM.  HiPaCC will be ok to retain muscle but, to be honest, it's not designed for those who wish to gain muscle.  Weight loss is it's primary focus.

Ok so weight loss has really slowed as I havn't been too well the last 2 weeks, developed a chest infection. I currently weigh 169lbs (last friday) so still a fair bit to loose over the next 4ish weeks. The initial rapid weight loss was water. So ive dropped 11lbs in nearly 8 weeks so im happy enough. Will aim to do daily cardio from here on. Might totally drop carbs for last two weeks but not sure.

If you've not been too well, when you feel better and get back into a routine, you should find that things speed up a little

Ok so weight loss has really slowed. Currently 167/8lbs. Still impressed but feel that another 4-5lbs would really tighten things up and I'm running out of time in the shape up comp.

James I'm currently running level 2. Would it be worth trying level 3 or just trying to lower carbs slightly.

Cardio is cycling/treadmill/kettlebells about 4 hrs per week or more. 

Thanks for your comments and help

I would lower carbs slightly and add 5 mins to each cardio session.  That should speed things up!

Cheers James.

Have not been consistent with diet over the last few weeks for various reasons but have kept the cardio going. Have been out on the bike for 3 hour to hour and a half sessions per week. I have taken a few pics the other morning when I got up. I'm happy enough with results but definitely did not give it 100% but rather 70-80%. I must say that Hipaac has been easy enough to stick to for the most part and works great. 





Will post up a few more pics for the shape up comp over the weekend.

Once again thanks for the advice James.

Well that's a great improvement and will put you in good running in the Shape-Up comp

I've been overeating again recently, and need to stop messing about and stick to this plan.
I'll be out shopping again tomorrow, just wondered what cereal\breakfast bars people have chosen for this ? 
(I've been eating the Jordans breakfast bars, very nice and seem ok) As well as what glucose drink ? or it looks like buying some dextrose is ok as well?

Finally, I'm having issues with muesli & granary/wholemeal bread. 
I read that I can substitute the muesli with porridge (rolled oats), what would the weight of this be prior to adding water ? 
(I'm starting at Lv1 but knowing the other 2 would be useful)

And instead of the suggested bread, can I use something like 'best of both' ?


I've been fairly consistent with my cycling, I'm doing around 30-40ish mins 4-6 times a week, steady state.
I'm also going to start lifting again, once I've picked up some decent gloves (I need them, train in the freezing cold garage). 
As I've only got basic weights in the garage I was going to stick to compound lifting:
Dips, squats, deadlift, military press (cannot bench anymore).
Although at what sets/reps I'm unsure of for the moment.

Thanks again.

Best of Both will be ok, but it's not ideal for optimum enery levels.

About 8g unsweetened museli for every 10g raw oats