HiPaCC :: The Dietary Revolution

James,
 
Thanks for the reply.
By flavoured water i guess you mean fruit squashes? I tend to drink quite a lot of the Robinsons no added sugar stuff but mainly just water if I am at work. In the evening I tend to drink about two pints of the robinsons between 7-9:30pm, should be OK?
 
I think I will get a journal online this week to track my progress and focus my goals.
 
Regards
 
Hyp

No, I actually meant the mineral waters 'with a hint of...', but your low sugar cordials are fine too.

Great if you can get a journal running in the Journals forum - post this link in this topic and PM it to me please

James Collier
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So far been getting on well with the program. There is quite a lot of food variety so it does not become boring.
Just a couple of questions about the meal plans:
Where it says "large mixed salad" does this mean a mixed leaf salad or a leaf salad containing salad items such as cucumber, tomatoes ect?
The rice and couscous weights are uncooked but the egg noodles are not. 60 grams of uncooked egg noodles are far greater in quantity than cooked egg noodles on account of the water absorbed. Can you advise if the noodles weight is cooked or uncooked.
What are your thoughts on condiments such as salad cream (provided it the healthy option)?
 
I have been getting pretty fed up of green tea so I have brought some mega green tea extract, the blurb says 1 tablet is the equivalent of 8-9 cups of green tea. Now I only drink green tea with my mid morning and mid afternoon meals and 1 tablet a day, is this OK?
 
To help with my sleep i brought some ZMA, works a treat :)

Hyp3rion


So far been getting on well with the program. There is quite a lot of food variety so it does not become boring.

Great

Just a couple of questions about the meal plans:
Where it says "large mixed salad" does this mean a mixed leaf salad or a leaf salad containing salad items such as cucumber, tomatoes ect?

Any/all of these

The rice and couscous weights are uncooked but the egg noodles are not. 60 grams of uncooked egg noodles are far greater in quantity than cooked egg noodles on account of the water absorbed. Can you advise if the noodles weight is cooked or uncooked.

It should be uncooked weight

What are your thoughts on condiments such as salad cream (provided it the healthy option)?

In moderation
 

I have been getting pretty fed up of green tea so I have brought some mega green tea extract, the blurb says 1 tablet is the equivalent of 8-9 cups of green tea. Now I only drink green tea with my mid morning and mid afternoon meals and 1 tablet a day, is this OK?

yes this is fine
 

To help with my sleep i brought some ZMA, works a treat :)

Great


Let me know if there's anything else

http://www.muscletalk.co.uk/The-greatest-wealth-is-health-HiPaCC-Diet-m3541842.aspx
 
As requested, link to progress journal.

Hyp3rion


http://www.muscletalk.co.uk/The-greatest-wealth-is-health-HiPaCC-Diet-m3541842.aspx
 
As requested, link to progress journal.

Great, will follow this!

Hi,
Got your book about a year ago and never really read it. Now I have and I'm impressed with the info. The only diet I ever lost weight on was atkins but all went back on and more.
Started following diet 2 weeks ago and feel great plus lost 10lbs.
 
Just a couple of queries-
 
1 How important would you rate green tea? I haven't actually tried it but I drink coffee with every meal and snack. I would rather not take g tea supplements but I would if you felt it was an important part of the diet.
 
2 The Glucose (I take it as L zade) goes against everything I thought about dieting ie.sugar. Do the pros outweigh the cons here?
 
3 Does training after dinner have a less desired effect as this suits better with a young family?
 
4 I am not a big fish eater, how important are the fish oils & should I supplement here?
 
Feedback would be much appreciated.
 
 

Hi Eric - welcome to MT and HiPaCC

1) It's not crucial and is not of high importance, but may have that little bit extra

2) This is to replenish stores to help performance next time - and, it isn't very much

3) There should be a reasonable amount of time between eating and training, but if that suits best then fine

4) You need some 'good' fats, so if you don't eat oily fish, and you don't use fish oil supps, then include some linseeds or flaxseed oil

James Collier
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My wife and I have bee following this diet and have made some considerable fat loss. I got to say, it doesn't feel like I'm on a diet!

Quick question though....

Once we are comfortable with our weight loss and would just like to maintain our weight (or even build muscle....) how should we restructure the diet? Is it worth keeping the carb cycling process and have 2 low carb days and 5 carb days gradually rising but not so strict with exact food quantities? I.E as long as we are following the structure of the diet and not being stupid?

Thanks.

Angelus


My wife and I have bee following this diet and have made some considerable fat loss. I got to say, it doesn't feel like I'm on a diet!

Quick question though....

Once we are comfortable with our weight loss and would just like to maintain our weight (or even build muscle....) how should we restructure the diet? Is it worth keeping the carb cycling process and have 2 low carb days and 5 carb days gradually rising but not so strict with exact food quantities? I.E as long as we are following the structure of the diet and not being stupid?

Thanks.

When you are happy, you can do either really.  You can continue with carb cycling and simply up portions, or you can return to 'normal' healthy eating with some limited portion size control and just eat and monitor your weight.

James Collier
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To order the HiPaCC eBook (price £7.99), please email info@healthyaction.co.uk - the HiPaCC.org website is currently off-line

Hi there, recently just got this book and had a few questions.

anyway

im currently deciding on the level 2 program im 20 years old weighing around 95kg and im 5'10
do you think this is ok

i have started back at the gym monday and have just been trying to just eat well and small portions i have been to the gym every day since monday. my job is basically behind a computer so will it be ok if i do full 7 days a week. training mainly cosists of weights then on bike for about 20 mins and treadmill for a further 20 mins after and maybe 5 minutes on rowing machine. i started level 2 on friday as only got the book thursday but i felt alot better at the gym that day.

1.  do you think i should stick to level 2.
2. is the cardio enough and can i do it 7 days considering my job or would you recommend a day off.
3. also i go to the gym a bit late about 8 and leave around 9:30 / 45 will this be ok
4. i currently don't do anything in the morning was considering getting a bike for home and doing maybe 10 - 15 minutes in the morning when im up before breakfast.

Hi there, recently just got this book and had a few questions.

great!

im currently deciding on the level 2 program im 20 years old weighing around 95kg and im 5'10
do you think this is ok

Sounds about right

i have started back at the gym monday and have just been trying to just eat well and small portions i have been to the gym every day since monday. my job is basically behind a computer so will it be ok if i do full 7 days a week. training mainly cosists of weights then on bike for about 20 mins and treadmill for a further 20 mins after and maybe 5 minutes on rowing machine. i started level 2 on friday as only got the book thursday but i felt alot better at the gym that day.

I think you need at least one day per week, relaxing, so you don't overdo it

1.  do you think i should stick to level 2.
2. is the cardio enough and can i do it 7 days considering my job or would you recommend a day off.
3. also i go to the gym a bit late about 8 and leave around 9:30 / 45 will this be ok
4. i currently don't do anything in the morning was considering getting a bike for home and doing maybe 10 - 15 minutes in the morning when im up before breakfast.

1) yes
2) Yes, but have a day off
3) yes
4) Great idea

James Collier
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thanks for quick reply, just finishing my second day, its awesome. hasnt been hard to stick to the meals either.

Great stuff!

Please feedback to us more in a couple of weeks

James Collier
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jcmdanny


thanks for quick reply, just finishing my second day, its awesome. hasnt been hard to stick to the meals either.

Looking forward to trying this out, lost my way lately what with work pressure etc, just awaiting the book now.

2010 Shape up entry

just a few questions now,

will it be ok it be ok if i miss the tea/coffee im not too keen on it however dont mind the green tea.

ive also been starting to take thermopure x 2 before workout(is this ok?) and 20g dextrose in some water after workout as i read somewhere in this thread shud be ok?

doing about 40-60 mins cardio a day and weights before. i tend to mostly do cycle for around 20 - 35 mins and then a fast steep walk on treadmill should i switch this up a bit ? preferably dont want to run on the treadmill though i just dont like the feel of it. is rowing ok or shall i stick to what i am doing for now?

can i miss out any food maybe like a salad and just have the lunch without it sometimes.

i never really feel hungry only just before my workout but i just usually drink a pint of water and feel ok can i make the portions smaller after workout/lunch?

will be weighing myself friday have been on this diet for a week then but i had done a few days before starting weight was 95kg



thanks

dan

Hi Dan

jcmdanny


just a few questions now,

will it be ok it be ok if i miss the tea/coffee im not too keen on it however dont mind the green tea.

Yes, fine

ive also been starting to take thermopure x 2 before workout(is this ok?) and 20g dextrose in some water after workout as i read somewhere in this thread shud be ok?

Fine

doing about 40-60 mins cardio a day and weights before. i tend to mostly do cycle for around 20 - 35 mins and then a fast steep walk on treadmill should i switch this up a bit ? preferably dont want to run on the treadmill though i just dont like the feel of it. is rowing ok or shall i stick to what i am doing for now?

It depends on the pace.  Work at a low to medium intensity

can i miss out any food maybe like a salad and just have the lunch without it sometimes.

Ideally you should have the salad - if you don't like it maybe try alternative veg

i never really feel hungry only just before my workout but i just usually drink a pint of water and feel ok can i make the portions smaller after workout/lunch?

Yes, but don't go too small - try to stick to the appropriate level HiPaCC you're following

will be weighing myself friday have been on this diet for a week then but i had done a few days before starting weight was 95kg

Great, keep us posted of your progress!

Just finished the book..a few questions please:

Can I have readibrek porridge instead of museli?

Instead of the granary bread, can I have ryvita /oatcakes/ricecakes instead?

What other fruit can I have instead of the banana?

Can I add balsamic vinegar to salads?

I have chopped chillis & hot carribean sauce as accompanient to every lunch/evening meal. Is this ok?

Instead of the skimmed mill mid-morning etc, can I have low fat cottage cheese?

Thanks

That was quick!


Redibrek is ok, better would be porridge whith whole oats

Bread - Ryvita and oatcakes ok; rice cakes not

Apple, orange, peach, pear

Yes to the vinegar

Yes to the hot stuff

Yes, the low fat cott cheese would be ok

Enjoy, and let us know how you get on

James Collier
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Thanks James.

Just one more question if I may.

I do not need to lose loads of weight: I'm 1.71m and roughly just over 9 stone..would like to lose about 5 pounds (stubborn ab fat!!)

Do you think this diet is suitable for me?

I should have asked this question before I purchased the book but still it made for interesting reading & seems a healthy, balanced way of eating in the long term with lots of variation & ensuring you got all your nutrients in.

Oh, and can I substitute the olive oil spread (as I have oatcakes instead of the bread) for a few (5ish) unsalted nuts (almonds, cashews, walnuts)?

Thanks

Yes, HiPaCC is suitable for that goal - you could lose that in just a few weeks TBH.

Yes, that substitution would be ok, but not too many.

James Collier
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Thanks James.

I started the plan today..will let you know how I get on.

Sorry I know I'm being a pain.

Was just perusing the exercise section:

The following is my weekly schedule. Would I need to modify the diet in any way?  The weights is roughly 45min routine.  Normally have a protein shake after weights etc.

I work Mon to Fri, have a sedentary job & don't commute (10 min drive) to work.

Monday: Back & Biceps + 30min Cardio  Tuesday : Hamstrings and Glutes – No Cardio
Wednesday: Chest & Triceps + 30min Interval Cardio
Thursday:  Quads and Calves  - No Cardio
Friday: Shoulders + 30min Cardio
Saturday: Rest  Sunday Day: Rest


Thanks

What time of day are you training?

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James,

4.30 each day Mon to Fri

Cheers.  No, it should all tie in fine.  Which level of the HiPaCC diet are you following?

James Collier
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Level 2...is this right for me?

sandi955i


Level 2...is this right for me?

Could be, but of course, it depends on your job, lifestyle, age, etc - as well as your sex.

James Collier
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I was wondering if this diet book still exists and if so would it be suitable for me?
I am male, currently 40 and 6ft 2ins tall and weigh 19st 12lbs, very overweight about 28% fat (I was 21stone 12 weeks ago) but that’s because I eat pretty badly, most of my fat is on my tummy and back/chest, legs are very muscular with hardly any visible fat on them, 17 inch biceps but a little fat on the triceps and the beginnings of a double chin. 
My job is very sedentary I sit at a desk most of the day with very little exercise. I used to play social rugby but knee injuries have stopped me playing so I am used to training hard and really enjoy going to the gym. 
However for the past 8 weeks I have been doing steady state cardio every morning before breakfast about 6am for 45 mins, usually cross trainer or treadmill. Then 3 nights a week I train weights for about 45 mins full body routine just in the process of looking at a HST routine as I have just finished 8 weeks of a 4 days spilt. I have been training like this for 12 weeks and just had 2 weeks off and did nothing. Back to the gym tonight to start the HST routine for 8 weeks and see how that goes.
I am truly desperate to lose the weight and really want to get down to 17 stone in the next year but I really struggle with food choices and knowing what to eat and when to eat it, weekends are the worst as I tend to pig out on takeaways because I can’t be bothered cooking. I never know what to make for lunches to take with me everything you read says different things, eat this don't eat this high carb, low carb, high protein blah blah, it's driving me mad. Problem is you get confused and think oh what the hell just eat something.
Is this a good route to follow or should I go down the route of speaking to James or Drew about a more tailored routine? I went to see a nutritionist recently and he advised me to follow the Holford GL Diet which seemed a bit odd that a certified nutritionist would recommend someone else’s diet, I thought he would have given me something more tailored, anyway I bought the book but don't like the look of the diet the portions seem really small and very little protein.
Anyway hope you can help,

Martin

Thanks for the email response James, I will need to do some begging from the wife I think :) I will have a think and let you know. I've just spent £150 on a nutritionist to tell me to go buy a book so a little jaded at the moment.

Hi Martin.  No problem.  I understand your frustration, but rest assured with us the advice is fully tailored.

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Well..have lost 4 pounds in 2 weeks on level 2 of this plan!

This is amazing as I didn't have much to lose in the first place.

Very impressed!

That's great results.  Feel good?

James Collier
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Yes I do..have much more energy too funny enough as I know some people have complained of tiredness over week-ends.

I have been throwing in a protein shake after training days as trying to build muscle..not sure if this was allowed on the plan..but I've lost the weight in any event.

The good thing is that there is never any hunger like most 'diets'.

I've got a few more pounds to lose then I've reached my goal

Very happy!

I have started hipacc and have a few queries.
 
I am 6.0ft, 224 lbs, est. 28%bf. Am i right to start on level two?
 
I have used an online calorie counter and it seems to average me at 1500 a day with level two, would this seem right?
Is that too low for sustainable weight loss?
 
Does all the fruit and juices not jepordise what you try to achieve with the low carb days?
I was thinking of removing them to lower carb intake, would that be a mistake?
 
I drink a lot (prob too much) of strong coffee. Does this hinder or help with weightloss? There seems to be conflicting views on this?

Hi Eric

Thanks for your post.

Level 2 sounds about right, depending on your activity.

It's not total calories which matter: it's how they're distributed, plus the days vary.

There's not a lot of fruit juice and the low carb days are still low carb: just not zero carbs.  Remember the carbs in fruit juice are mainly fructose.

Coffee will not hinder weight loss, but i do suggest you limit to 3 mugs per day for health reasons.

Let me know if you have any other queries.

James Collier
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Hi James,

Have bought the ebook but i'm yet to start the program just got a few questions for you mate. I'm 22, work mon-fri roughly 9-7 in an office depending on overtime and am getting more and more active, thanks to being about 10 weeks away from full recovery after ACL reconstruction, so am going to start on level 2 think this is correct?
My aim is primarily to lose weight, i'd say about 1-1.5 stone and to tone up, with a view to building more muscle mass in the future once the fat has gone!
I will be doing cardio at least 4 mornings/week on an empty stomach, either swimming or cycling/x trainer (still can't do too much running yet!) with a whey protein shake straight after ( is there any particular brand you recommend? am pretty new to all this)
 
Then weight training mid-late evening 3/4 nights a week. will it be ok to have protein shake after this or just stick to glucose drink as in the program?
 
I'm not a fan of green tea so have been taking extract capsules, trust this is ok?
 
Other than that no probs, no doubt i'll have a few other questions once i get going with it but am really liking the sound of this and looking forward to seeing some results!
 

Excellence is the result of caring more than others think wise, risking more than others think safe, dreaming more than others think practical and expecting more than others think possible

Hi Mr P - welcome to MT

It sounds like L2 is the correct level for you.

Whey - there are loads of good brands, but due to my impartiality, I can't suggest any.  Maybe ask the members in the Bodybuilding Supplements forum.

If you're mainly looking to lose fat, then leave the post weight protein, if you are still wanting to maintain the muscle, then have 20-30g whey at this time.

Yes, the green tea capsules are fine.

Let me know if you have any other queries and please do feedback to us all here, how you're getting on with the plan!

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where can i find this book? looking to lose about 1-1.5 stone of fat dont want to lose any strength, or muscle mass.