HiPaCC :: The Dietary Revolution

I've had a good read now - I really can't wait to start this on Monday and I really think it's going to work for me

Just wanted to double check which level I should be on - I think 2

I'm a 27 year old female, I train for 3/4 hours a week ( 3 hours cardio/1 hour weights)

My work is spent sitting on my butt.

Just wanted to double check before I get started

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Welshy I started to follow this diet on the 9-/1/07. I've gone form 88kg & 24.5% bf then to 84.5kg & 22.6& bf today. So good luck

Moderator: ESNPRO.CO.UK

That's impressive !!

Thanks !

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

ORIGINAL: Welshy

I've had a good read now - I really can't wait to start this on Monday and I really think it's going to work for me

Just wanted to double check which level I should be on - I think 2

I'm a 27 year old female, I train for 3/4 hours a week ( 3 hours cardio/1 hour weights)

My work is spent sitting on my butt.

Just wanted to double check before I get started

Yes try 2 for now, you are quite short though, if I remember correctly, hence quite light?

Thanks James

I'm 4ft 11 and a half ( the 1/2 is very important ! ) and currently 8st 2lbs .. BF% is 21.5

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Hi james sorry to be a pain but can you help / advise on the following.

i have upped my protein intake slightly (added whey protein pwo, and durng morning snack, only 1 scoop per sitting)

i am still experiencing steady strength gains, my weight dropped quite rapidly during the first two weeks over half a stone.

just completing the 3rd week now, noticed my weight has gone up slightly, not cheating with meals.

when lookng in the mirror (trying not to throw up ) it is obvious i am loosing bf.

is it possible to build muscle and loose bf even though i have been bbing for nearly a year but only recently doing intensive workouts on a 4 day split.

as you can imagine spending years doing different fad diets and failing (pre bbing and MT forum) the scales are important to me, can this diet cause weight fluctuations, at different times can often change by up to 4 pounds in only a few days)

by the way i have started taking eca stack using chesteze and proplus and aspirin

James,

I'm unclear about the intermediate training routine. The way it reads it is only to be done on 2 days a week. Is this correct or should it be a 4 day split training each body part twice?

Moderator: ESNPRO.CO.UK

ORIGINAL: philr

Hi james sorry to be a pain but can you help / advise on the following.

i have upped my protein intake slightly (added whey protein pwo, and durng morning snack, only 1 scoop per sitting)

i am still experiencing steady strength gains, my weight dropped quite rapidly during the first two weeks over half a stone.

just completing the 3rd week now, noticed my weight has gone up slightly, not cheating with meals.

when lookng in the mirror (trying not to throw up ) it is obvious i am loosing bf.

is it possible to build muscle and loose bf even though i have been bbing for nearly a year but only recently doing intensive workouts on a 4 day split.

as you can imagine spending years doing different fad diets and failing (pre bbing and MT forum) the scales are important to me, can this diet cause weight fluctuations, at different times can often change by up to 4 pounds in only a few days)

by the way i have started taking eca stack using chesteze and proplus and aspirin

For someone in your circumstance HiPaCC would probably not be ideal. Is that what you'r asking? Otherwise please start a new topic and ask me there

No i like the routine / diet etc.

just a little worried about weight bouncing up and down.

just wondering if any little changes should be made to tailor to my needs, other wise i am finding it easy to stick to.

previously i had no idea of what amount of food and what kind of foods to eat.

happy to start another thread for individual discussion.

ORIGINAL: Resurrected

James,

I'm unclear about the intermediate training routine. The way it reads it is only to be done on 2 days a week. Is this correct or should it be a 4 day split training each body part twice?

Hi Resurreted,
As a direct quote from the book "Work outs should be completed on alternate days, either 2 days of resistance training followed by 1 day of solely cardiovascular training, or 2 days of resistance training with 2 days of cardiovascular training."

For example:
Mon- Day1
Tue- Day2
Wed- Cardio only
Thur- Day1
Fri- Day2
Sat- Cardio only
Sun- Rest

OR
Mon- Day1
Tue- Day2
Wed- Cardio only
Thur- Cardio only
Fri- Day1
Sat- Day2
Sun- Rest

The training section is only a suggestion and not a compulsary requirement, there may well be alternative exercises better suited to the individual or may need to be adjusted to suit work/family/medical requirements.

I hope I have clarified the shedule for you Res,
Any more problems/comments please fire them at us.
Regards
Mark

Mark Barber
Personal Trainer
Healthy Action - Tailored Nutrition & Training

[link=http://207.56.111.226/entry.asp]HiPaCC :: The Dietary Revolution

ORIGINAL: philr

No i like the routine / diet etc.

just a little worried about weight bouncing up and down.

just wondering if any little changes should be made to tailor to my needs, other wise i am finding it easy to stick to.

previously i had no idea of what amount of food and what kind of foods to eat.

happy to start another thread for individual discussion.

Hi Phil - sorry I see where you're coming from now. Yes it is possible to lose and gain at the same, but more oover the course of a week - it's how you structure your diet with your training that will be the key. Post a new topic with your nutrition, training times and days you train and we'll go from there.

Thanks Mark, I figured that is what it should be. It just didn't read very well to be honest. I'm aware you do not have to follow the exercise regime in the ebook, however I thought I'dd just give it a go in its entirety. Roll on the end of week 6 though. I hate full body workouts

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Thanks james

my earlier post was out of desperation after weighing myself. i think i have become a bit obsessed with those damn scales.

i will post up my routine etc on separate thread a little later as off to gym now..

I've done all my food shopping and I'm ready to start this tomorrow, just a quick Q if I may ?

I've read about the treat/cheat meal but I can't see it on the menu ? When would I have this ?

Thanks

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

ORIGINAL: Welshy

I've done all my food shopping and I'm ready to start this tomorrow, just a quick Q if I may ?

I've read about the treat/cheat meal but I can't see it on the menu ? When would I have this ?

Thanks

It's not essential, but you could have this on one of the evening meals on the 'normal' carb days

Lovely, thanks James !

1 more quick Q, sorry to be a pain !

When it says 3 carrots for my lunch does that mean 3 WHOLE carrots ??

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Welshy I think it does. I've ordered some buck teeth and a Woger Wabbit outfit

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ORIGINAL: Welshy

Lovely, thanks James !

1 more quick Q, sorry to be a pain !

When it says 3 carrots for my lunch does that mean 3 WHOLE carrots ??

yeh, but no need to be strict at all here - have more or vary the veg. We calculated it using carrots to ensure we were recommending suitable amounts of all micronutrients

Thanks James, I'll have some variety

Thanks again, hopefully I'll get the hang of it soon and I'll stop annoying you

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Not annoying - at least you asking questions in this topic, means others can learn too

Thanks for all your help James

2 more quick Qs - Can I swap my morning apple for a pear ?

I'm struggling a little with the green tea, I have a lemon flavour one but still finding it very bitter - can I sweeten with a little lemon ?

Thanks

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Can I swap my morning apple for a pear ?

Yes

can I sweeten with a little lemon ?

Is this a typo? You can sweeten with a little sweetener

oops - I meant honey lol

Thanks again James

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

ORIGINAL: Welshy

oops - I meant honey lol

Ideally no - if you're having alot of green tea, then that would mean a lot of honey calories

Have you tried the other flavours welshy....

Cranberry is quite strong too. Strawberry is nice. They do loads. If you over-stew them they do take quite a bitter taste

Welshy I'm guessing your leaving the tea bag in for to long. Green tea should not be bitter. Try leaving it in for no longer than 2 minutes maximum.

Moderator: ESNPRO.CO.UK

Thanks everyone - I'm leaving the teabag in for 1 minute TOPS - I have a very sweet tooth when it comes to hot drinks which is why I think it's tasting so bitter - I have the lemon flavour.

So no to honey but ok to a little bit of sweetner ?

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

james

the depletion workouts deplete the glucose so when we do cardio we are into the fat stores

would it be possible to then repeat the workout to double the fat loss at a later stage when weight loss begins to slow???

 

"land of the free, home of the brave?

Indigenous holocaust and the home of the slaves"

Read people, read!!!

ORIGINAL: Resurrected

Welshy I'm guessing your leaving the tea bag in for to long. Green tea should not be bitter. Try leaving it in for no longer than 2 minutes maximum.

The thing is you get more of the 'goodness' from green tea, but leaving it in.

Welshy, if you don't like green tea, don't have it - HiPaCC needs to be enjoyed!

ORIGINAL: Spirit Guide

james

the depletion workouts deplete the glucose so when we do cardio we are into the fat stores

would it be possible to then repeat the workout to double the fat loss at a later stage when weight loss begins to slow???

Well, in theory this would work. From a generic point of view, I wouldn't advocate this, as HiPaCC needs to be both do-able and enjoyable. This would put people off.

However, if you wanted to do this under your own steam, then go for it. Be careful though, you may need to slightly up your low GI carbs on the previous workout on carb days

much obliged

it would be for a few months in when things begin to slow - just as a kickstart

 

"land of the free, home of the brave?

Indigenous holocaust and the home of the slaves"

Read people, read!!!

Hi all,

Just started HiPaCC last week after Welshy recommending it to me and I'm very impressed.
I've never followed a structured diet plan before as I don't trust them tbh. But after reading through it I would have been happy to buy the book for the information alone.

Had intended to post a couple of questions James but you've already answered them in this thread - thanks.

Feeling tired today, missing my weekend carbs! But on the whole my energy levels have been fine and have been able to continue good workouts throughout the week.

Excellent book guys - well done!

Hi Lisa

Yes I also share your fears of generic diets - which was why I was initially cautious on becoming involved with one. However I used my scepticism to compile one which was as ungeneric as possible - and to give lots of choices and to fit in with real-life =HiPaCC

Any questions then do please post them here, and do let us know how you get on

just going through the ebook again and had a few questions for james:

(1) can muesli be substituted with porridge oats (and possibly half an apple on the side)

(2) does a nutri grain bar count as a cereal bar (my initial feeling was no but need clarification)

(3) would the cheat meal be better positioned on thursday evening (after lunch/dinner list a has ended) or friday evening from a progress point of view

much obliged

 

"land of the free, home of the brave?

Indigenous holocaust and the home of the slaves"

Read people, read!!!

I've put a little sweetner in the green tea and I can manage it now - Thanks

With Breakfast does it all have to be eaten at the same time or could it be about 30 mins apart ?

I'm starting a new job soon further away and I have to be up at 6.30am instead of 7.45 :/ .. was thinking I could quickly have my toast and tea and muesli when I wake and then my protein and pear on the train ?

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

ORIGINAL: Spirit Guide

just going through the ebook again and had a few questions for james:

(1) can muesli be substituted with porridge oats (and possibly half an apple on the side)

(2) does a nutri grain bar count as a cereal bar (my initial feeling was no but need clarification)

(3) would the cheat meal be better positioned on thursday evening (after lunch/dinner list a has ended) or friday evening from a progress point of view

much obliged

1) Yes
2) No, not ideally - they are not very good TBH
3) Thurs have a 'treat' meal (as opposed to a 'cheat' one) http://www.muscletalk.co.uk/newsletter-0605.aspx

ORIGINAL: Welshy

I've put a little sweetner in the green tea and I can manage it now - Thanks

With Breakfast does it all have to be eaten at the same time or could it be about 30 mins apart ?

I'm starting a new job soon further away and I have to be up at 6.30am instead of 7.45 :/ .. was thinking I could quickly have my toast and tea and muesli when I wake and then my protein and pear on the train ?

That will be fine about breakfast

much obliged

 

"land of the free, home of the brave?

Indigenous holocaust and the home of the slaves"

Read people, read!!!

Thanks for your time and help James - I know this additional thread isn't exactly in the scope of your service so it's appreciated!

It's been only just over a week now, and already I've noticed my complexion has improved. Not something I had considered tbh but of course I'm chuffed at the bonus!

Only question really is with regards to energy levels. I have been fine until around Sunday, when I felt exhausted. And since then I'm having phases most days of just being drained and somewhat moody. Now my intake hasn't reduced that much so I feel I should be fine to get by eating as per the plan (level 1, so hardly starving myself!) - would you say this is "normal" / to be expected? I don't want to start ovely tweaking it and losing the whole essence of the plan, but wondering if I should actually alter or increase various meals perhaps?

Also - I have read the mention of relaxing the plan at the end of the specified time. Would you still advocate the cycling of carbs afterwards, and using the plan as a guide still - or moving away from the whole approach?

Thanks again

It's not abnormal. The Sunday thing would improve as you get used to it, but the other episodes, I'd like you to have an oatcake or a few nuts at the time of day this usually comes on, and let me know.

At the end of the time, when you're at you target, I'd follow something like the normal carb days, each day