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Original discussion thread: http://www.fastseduction.com/discussion/fs?action=9&boardid=2&read=102611&fid=136
Diet was: coffee for breakfast, veggies and nuts for lunch, normal dinner. Maybe once a week I'd load up on junkfood or booze. But other than that one night, compliance was perfect. I tried adding oatmeal or fruit for breakfast but that didn't make a difference.
The basic exercise program I followed was taken from Vince Del Monte's "No Nonsense Sixpack" program. The website is here: (http://www.yoursixpackquest.com/home1_np.php) and it's the typical shitty-looking body building scam program layout. Which is unfortunate since the program actually works. It's worth buying, although I'm sure it's downloadable illegally as well.
The program focuses on short, high-intensity weight workouts doing pairs of high-rep supersets. 20-40 minutes of cardio follows the workout, although I was often too tired to do this and still saw results. You go to the gym 3 days a week on the basic program, increasing to 4 and then 5 for the intermediate and advanced programs.
If you just want to take the principles of the workout, rather than finding the exact program, here's the basics.
1) Plan on doing 5-6 pairs of exercises (supersets).
2) You'll do each superset twice, with no rest in between supersets (unless you're really out of shape). So ABAB, then next pair of supersets.
3) You'll rest 30 seconds-1 minute between supersets(ABAB, rest, CDCD, rest,...).
4) You'll use a weight that allows you to do 12-15 reps in each set. When you're ready to move up in weight, aim for 8-10 reps, then build back up to 12-15.
5) When choosing the exercises for each superset, use different body parts. Most of the supersets for the beginners program use a free weight upper body exercise and a bodyweight lower body exercise. Concentration curl+forward lunge, Bent-over row+box step-up, squat+tricep kickback, etc. This is probably the key part of the workout, since it allows you to push and exhaust each muscle individually, which in turn puts a LOT of stress on your metabolism. By switching muscles you can keep this pressure up for a very long time and burn a shitload of calories. The conditioning effect is extreme - after 4 months on the program I can sprint up 6-8 flights of stairs, doing two steps at a time, and I'm only moderately winded when I get to the top.
6) The two-day beginners program used both lower and upper body exercises organized around a push day and a pull day. The three-day program used a shoulders-biceps-upper abs day, a legs-core/rotation day and a triceps-chest-lower abs day. As long as your workouts focus on different body parts, then you're golden. Plan on at least one rest day between workouts unless you're an advanced trainee. I'd say 2-3 exercises per muscle group max.
7) The entire workout should take between 45 minutes to an hour to complete. You can get this down to as low as 30 minutes depending on your fitness level. If you can, finish with planks/light core workouts (very hard after the trauma you put your body through) and some cardio.
Results: By the second week of the program I was losing 1 lb a week. Some muscle mass was added at the same time, so I must have lost over a pound of fat a week. I don't think I started losing muscle mass since my reps and sets stayed the same while my weight limit increased overtime. I'm sure if I lost more weight this would change.
Those are my results, I'd imagine other people would perform similarly. I tend to retain fat easily and muscle growth is fairly fast. Depending on your metabolism you'll probably see different results. This program seems designed for weightloss without having to spend lots of time on a cardio machine and to keep muscle while losing fat.
I started off 10 lbs above my healthy BMI (say what you want about it as a scientific measure, I'm using it as a benchmark for chubbiness) and lost all that weight in 2 months. Gained some muscle while I was at it.
