Rapid Fat Loss

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Rapid Fat Loss

by John
(Dunellen, NJ)

I'm 62 years, 5'10" 163 lbs 17% body fat. I want to get down to 160lbs at 9% body fat the fastest way possible.

I want to stay lean and trim. I wear size 40 reg slim fit suits or 39 reg suits. I do not want to get big, bulky muscles.

I prefer the slim look of a cover model. Where do I start using your program I just purchased?

Also, I do not want to bulk up and then trim down. I want to lose the fat first and then add the muscle.

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Rapid Fat Loss

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Slice and Dice the Fat First
by: Josh -- Author WLC System

Here are your goals based on what you've told me so far:

Current: 163 Pounds at 17% Body Fat
Body Fat in Pounds = 27.71
Lean Muscle Mass in Pounds = 135.29

Goal: 160 Pounds at 9% Body Fat
Body Fat in Pounds = 14.4
Lean Muscle Mass in Pounds = 145.6

So, you want to lose about 13 pounds of body fat and add about 10 pounds of muscle.

You will be able to reach these goals by first following Slice and Dice for fat loss and some muscle gain and then move onto the BIG Time program to add the rest of the muscle you want.

You can stop muscle gain at any time by backing off on calories and not increasing the weight on exercises. Moving to higher rep ranges will also slow down muscle gain because the muscle you are targeting is much smaller when you use high rep ranges.

If you have any other questions, please let me know. I am always here to help.

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I forgot diet
by: John

Thanks for the reply. I forgot to ask about diet. I'm up at 5am, on the train at 6:15, arrive work at 8am. Leave at 4pm home at 5:45pm and in bed at 9pm. Right now I eat breakfast on the train. I need an afternoon snack for three reasons, one, so I don't nod out on the train ride home; two, enough energy to work out when I get home, and three not be hungry when I get home.

How many calories for each phase? Also what % of pro-carb-fat? I've read so much about ratios it's mind bogling. Hi carb, lo carb, hi protein, etc.

Btw I started to review your program and can't believe I got so much for so little. Other guys out there seem to promote each other and charge so much more for a lot of fill. I 'm glad I stumbled on to you.

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Diet Plan for Fat Loss
by: Josh -- Author WLC System

I would eat something at home after waking if possible... 5 AM or so. Then, I would eat again on the train right before arriving at work around 8 AM. Then, I would have lunch any time between 11 and 12. Eat again around 4 PM after leaving work. Last meal can be dinner at 6:30 to 7 PM. Then you are off to bed at 9 PM. So 5 meals during the day.

This means you will have to plan ahead and pack a good lunch bag each day with everything you need. If you plan ahead this will be easy. There are hundreds of thousands of people who do this each day, including myself, so I know you can do it. You may already pack a full days meals into a good lunch bag.

Each meal should be lean protein source, natural carbohydrate source, and essential fat source. The best food sources sheet will help you with that. Don't worry too much about exact ratios. The food sources you eat are much more important.

As long as you stay at 30 to 50% for protein, 20 to 50% for carbohydrates, and 20 to 30% for fat... you will do great!!! Keep all food sources to the healthiest and fat loss will go really quickly for you. Rapid fat loss is what you want and that's what you will get.

Calories can be estimated using the calorie intake calculators in the official WLC Log Book based on your body weight and body fat percentage. If you need help with that, let me know.

Yeah... I get so many emails asking me if the WLC System Package is a scam. It's hard to convince people that it's not a scam. I just hope I don't lose people because they think it's a scam. I hope people like you can help let others know this isn't a scam... most people don't care about helping others. It's all about the money. Hard to convince people it's not about the money here at Weight Lifting Complete.

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