Comments on: F.A.T.

By: Questions and Answers on Building Lean Muscle Mass | World Fitness Network

Questions and Answers on Building Lean Muscle Mass | World Fitness Network — Tue, 17 Feb 2009 01:25:15 +0000

[...] to reduce pounds and recently added weight lifting to build definition. I read with interest your F.A.T. article plan to start a “better” diet. Do you have a suggested 5 or 7 day meal plan. I am not a [...]

By: Darrin

Darrin — Thu, 29 Jan 2009 14:04:49 +0000

Hi Donna – it’s hard to make any recommendation without knowing what your goals are. In a general sense, I would stay away from the sausage and probably only eat the waffles or oatmeal if you are also doing a morning workout. Cottage cheese, with a little peanut butter mixed in, plus a whole fruit would be a good breakfast. If you share your goals (losing weight, gaining muscle, etc.) perhaps I (or others) could chime in with more ideas.

By: Donna

Donna — Mon, 26 Jan 2009 16:23:34 +0000

I am just starting and I like the looks of the menus you provided, but what about breakfast. What would be an ideal breakfast? I have been eating whole grain flax waffles and peanut butter, oatmeal, or eggs and 1 sausage. Are these OK?

Thanks
Donna

By: Darrin

Darrin — Tue, 13 Jan 2009 15:54:57 +0000

Casey – excellent decision to add weight training to your jogging. Study after study shows that jogging alone may help you lose some weight, but adding weight training will actually help you lose pounds faster because muscle growth burns energy long after the exercise itself is over. Most muscle-building sites will tell you to keep cardio to a minimum because cardio burns both fat and muscle. Some even say skip cardio altogether! I don’t buy into that. I do cardio 3x a week and weights 3x a week. What do other readers think?

In terms of diet, I’m not a nutrition expert but a “perfect” diet has so many factors. My own bias is that there is no 1 right diet – high carb, low carb, high protein, etc. etc. are all good to the extent that avoiding junk is the main requirement and that they all can work if you stick to them and leverage your diet with your exercise plan. A good diet also depends on whether you are in a building phase, a weight loss phase, or a cutting phase (getting ripped). Sounds like you are more interested in losing, so you’ll want to go light on the carbs and focus on lean proteins and veggies. I am personally not an expert on diet, but perhaps some of our other readers can chime in? If there’s more interest like Casey’s, I can try to get an expert to contribute an article on it.

By: ben

ben — Mon, 12 Jan 2009 18:28:23 +0000

i love this diet i follow it as best i can. but i would like to know. does anyone know of any protein supplements that are low calorie, FDA approved and actually work

By: Casey

Casey — Fri, 09 Jan 2009 18:47:23 +0000

I started jogging a few months ago and have dropped several pounds. I recently added weight lifting to build definition. I am having trouble losing the last few pounds around the belt and believe my diet is the reason. I would be interested in a diet that follows the F.A.T. premise. Do you have a suggested 5-7 day diet plan? I am not a vegetarian and have no issue eating fruits and vegetables. Thank you for your time.

By: mass

mass — Tue, 28 Oct 2008 14:47:08 +0000

I like your explanation of F.A.T. and it is so true!
The Frequency you eat food has a huge impact on speeding your metabolism, but the right Amount of food (energy) and the type of food, health…nutritious foods, not junk.

By: Jason

Jason — Wed, 28 May 2008 19:24:24 +0000

Alex- Thanks, and I know what you mean about all those complicated programs out there. Not sure how people really stick to those… wait, they don’t. ;)

Mike- Whitmonger put it pretty well. Keep dropping the fat while keeping/adding muscle and you’ll get there. It’s normal for your muscles to feel pumped after a workout and lose that feeling later. But they are growing over time from session to session. After 4 weeks, it sounds like you’ve made pretty great progress, and it’s a good early success story. Remember that one of the key ingredients is to stay consistent over a long period of time. Best of luck.