Rob's Fat Loss Program

[Rob]

1. Drop 3 pounds
What Do I have To Do To Accomplish This?

- I have to get to the gym to do HIIT cardio every morning instead of walking so
Action Step: Go to gym first thing in the am to do HIIT cardio for 30 minutes before breakfast

Action Step: Walk 30 minutes in the evening on my off days from training

Action Step: No Grains or starchy carbohydrates after 6 PM

Action Step: Re-Feed every 4 days because I'm just not eating enough food. I realized that yesterday during my workout. Going to do 3 days of my regular food intake like I've been doing, but then on the 4th day, EAT MORE FOOD to reset my hormones and begin burning fat again. I'll allow myself a cheat meal once every 8 days. Currently not doing any cheat meals and haven't been.

2. ... to be continued

[Michele]

Hey Rob

Time to check in...Sundays are your checking days right?

[photogirl67]

he does weigh in Monday morning - but good for you for calling him!

he's got a lot to do in the next two days as he's in Personal Best #2 Wed-Sun all day, each day so he is working on a bunch of stuff for the blog ahead of time.

[Michele]

[Rob]

I have no idea what week this is even - 8 maybe?

Results: Weight gain 1.5 pounds
Body Fat : dropped 1.5% body fat

I'm perfectly thrilled that I'm gaining muscle. A drop in body fat and a gain in weight meals I traded fat for muscle.

Goals for this week:
It's -46 Degrees with the wind chill, so I'm not walking thank you very much.

1. Train every other day - a challenge with the fact that I'm in a personal development course (Personal Best Level 2) from noon till midnight (or later) Wed through Sunday night. I'll have to get up early and do the gym in the am.

ok, so here's my goal then. Since I'm in this course from noon until midnight or later, I will make it my goal to keep up with my weight training every other day before the course and do 45 minutes of HIIT on the off days from training at the gym as well, before the course. 45 minutes of HIIT is 15 minutes more than I'm doing now, so kicking it up a notch. This month is coming to an end real quick and my goal was 20 pounds, so I'm going to kick it up a notch this week.

2. Pack nutritious meals, home made soups, red bean burger wraps, Sunrider Sunbars and Nuplus to the course to stay on track with my meals during my Personal Best Level 2 course. Drink lots of Fortune Delight and Calli green teas as well.

Those are my only two goals for this week.

3. Get a good head start on Week 3 of my "12 Weeks To a Former Fat Guy" healthy eating and weight loss program so that I have a good portion of it done before the course starts (um, that would mean working on it tonight and tomorrow). This 3rd goal has nothing to do with fitness or my program, but it's a goal for the week none the less.

4. Get a post done for Thursday's "Health" day on this blog before the course starts.

[Rob]

Dropped 3.5 pounds and .5% body fat

I used Sunrider vitalight caps this entire week 3 caps 3x a day with a nuplus with each one. I'll be doing this for one more week, then switching back to Slim Caps for 10 days.

I was in a personal development course from Wed through Sunday night. There was a lot of homework to do each morning so literally got it done and had to walk out the door so no gym or walking.

I packed my meals for each day (Darlene helped while I was doing homework) and stayed on my meal plan.

Had 2 beers at the grad party Sunday night. Had chicken too. Had a burger and fries Friday night but that was part of the course (but I cannot explain as it's confidential) I'm totally fine with the choice.

I'm happy to be getting back to training this week and my walks.

Goals for this coming week:
2 pound fat loss and 1% body fat drop
Training every other day
Walking every day - followed by a 15 minute kettlebell training session. Different workout every day (2 different programs rotated)
HIIT cardio in the evenings on my off days from training
NO GRAINS this week
design another kettlebell routine by Tuesday and post it on the blog
Continue the Vitalight caps 3x a day with a Nuplus before meals

February Goals

Training every other day
Walking every day
HIIT cardio session for 30 minutes on my off days from training at the gym in the late afternoon, early evening.
20 pound fat loss - 4% body fat drop
Two weeks grain free - The first week and the 3rd week - replacing it with beans and raw vegetables
Two weeks of Vitalight caps, two weeks of Slim Caps
Write week 3 and 4 of my "12 Weeks to a Former Fat Guy" program

I was sick for 2 weeks in January and didn't train at all. I'm not going to change my workout program until I complete 4 full weeks of it which will be in the middle of February (and I'm looking forward to it as I've got some great ideas).

My intention is to be 10% body fat by July 1st and as I'm dropping an average of 1% a week, I should easily crack that

[Michele]

Awesome! Keep up the good work!

[Rob]

I'm changing the No Grain thing.

Darlene is making grain recipes all month for the blog. Pretty hard to have her make all these grain recipes and then not eat them.

so, I'm not doing the no grain thing this month at all. I'll just limit it as much as I can.

next month I will though

[Rob]

Hi Rob
For the first time I heard about your fat loss program and I have gone through your brief description on and I'm quiet interested in your Rob's fat loss program and I do heard that your program is bringing good results in weight loss and making them healthy with your diet plans and very soon I'm going to adopt the same plan for me and the most important thing is I like your weekly steps, food goals and meal plans thanks for your total explanation on this diet plan.

[extremedietplan]

I'm new to the forums and discussions I'm seeing many type of diet plans here that I never listened before and it's very happy news to me that they are many type of diet plans available here and I have chosen to work out with your Rob's fat loss program thanks for your advice.