Sunday, February 10, 2013


You might be wondering (or you might not) what I've been up to the past month ...'s not running. Okay I've run every week but not much, 10-15k, so what have I been doing. I decided to have a serious go and cutting body fat whilst increasing lean muscle mass. There were several reasons;

1) To increase my overall fitness.
2) To improve my body conditioning for future challenges.
3) Vanity - to look good.

I began just before Christmas with 6 HIIT's per week. These included weights as well as high intensity exercises for on average 9 to 18 mins per day. After 2 weeks I then began German Volume Training or GVT for 4 weeks. GVT is 26 sets of 10 heavy reps in 4 different exercises over 3 days in a 5 day rotation. This could take up to an hour per session. Then after this I returned to 2 more weeks of HIIT's

     The results speak for themselves. After 8 weeks of this training my Body Fat % has dropped to 8.9%. This was achieved in two ways. Firstly, the exercise routine just mentioned and secondly nutrition.
     I ate twice as much food in this period as normal and dropped weight and fat whilst increasing my lean muscle mass and yet hardly ran at all. So how was this done?
    Paddy Warwick, my coach, prepared this plan by combining Crossfit regimes, GVT and general targeted weight sessions. I stuck to this rigidly and when I visited California in January I just went to Gold's gym  and kept at it. U.S. gym's stay open 24/7 so there are no excuses.
   But what did I eat? I recently saw a picture that said:-

           'Feed the muscle.........Starve the fat!'  ... and that pretty much sums it up what I did.

Breakfast 1- One teaspoon of Glutamine, one Probiotic, two omega 3 fish oil capsules, 4 JuicePlus, One tablespoon Superfood Green Drink, 7 Almonds,5 Cashew nuts, Two eggs and Bacon with vegetables OR Chicken with vegetables Or Ham etc (Atleast 20 grams of protein) Once a week porridge with honey and cinnamon.

 Breakfast 2 -Glut -4 opening exercise routine (120 seconds), followed by one Chocolate croissant and two strong coffees.

Mid morning snack- 7 Nuts or half a greek yogurt plus half a banana.

Exercise - 2 weeks of (Weights, Hiit's 18 mins per day- 6 days per week)
                  4 weeks  of (GVT- one hour - 3 days per week)
                  2 weeks  of (Weights, Hiit's 18 mins - 6 days per week)
            After a workout a 35 gram Protein shake including Glutamine and BCAA's

Lunch -   Chicken OR Fish with LOTS of salad and a few nuts (No dressing). Some dry crackers with butter.
                  Tea with 5 squares of 70% Dark chocolate and 3 plain biscuits.

Afternoon snack - Slice of ham or chicken

Dinner- Fish eg Tuna or Salmon, OR Chicken OR Minced beef with 3 or 4 different vegetables- with 3 times per week maybe sweet potatoe or small portions of rice or pasta.
                 Tea with a few chocolate biscuits.

 Before bed- 300 miligrams of Magnesium with Vitamin B6

I drink 2.7 litres of water a day not including teas and coffees....and just for the record I don't drink or smoke....but you knew that anyway.

 If you do this for 8 weeks you will cut fat. If you just do HIIT's and no GVT you'll cut even more.

So how does it work? Its not a trick as its all science based. There is an even faster way - If you have a full Protein breakfast and NOTHING WHITE eg Bread,cakes,pasta,rice etc at all, for one month but eat as much as you want of everything else, then you will lose weight.
    My goal was not to lose weight but to cut fat whilst increasing my lean muscle mass, hence the GVT. My weight was slightly down but my body composition it radically different. For guys this means you look, feel and are stronger......and for girls the same, except you drop a dress size or two!
       High intensity exercise burns fat during AND after training for up to 24 hours, whereas long slow running burns limited calories for just the duration of the run. Hiit's also improve your overall fitness, strength and endurance. The shortest HIIT you can do is a Tabata (4 mins) and that is the equivalent of a one hour run.
   So why run at all ?......I like running in the hills, it's good for my Karma, life affirming, energizing etc etc...but as a tool to cut fat it's not the most effective thing you can do.
      I must point out that exercise is only about 35% of the fat cutting equation, the rest is what you eat. Remember if you eat right or 'clean' you can pretty much eat as much as you want. I have never, ever dieted...... It doesn't work because you are starving your body of food so in simple terms it hangs on to your stored energy (fat) and doesn't let it go. If you eat constantly throughout the day the body is not stressed and therefore lets the excess fat go into energy for your exercise......and so voila, you lose fat and weight. I get lots of comments about how people find it hard to eat a protein breakfast,it really isn't. If you had an evening meal at 7pm and then breakfast at 7am you just did a 12 hour 'fast', the body wants and needs nutrients, (Not poor quality Carbs like white toast, Cornflakes or, God forbid, waffles).
     It's really not that hard its just consistancy of effort that eventually becomes a habit.



  1. yes, I was wondering where you were....I was in California too - seeing April & my 2 grand daughters. I also ran into ol' John McCarthy on the street corner in Manhattan Beach.

    I agree with you nutrition advice about eating "clean" throughout the day. I do that except eat much less meat - I eat quinoa for my protein daily & once or twice a week I will include some animal protein.

    I will be back in California in March for a tennis tournament in Palm Desert & also back to the beach to see my family......when will you be there?

    Would be fun to see you Phil.....

    1. We were in Palm Springs and will be back, so I'll let you know. My son Alexander is a big Quinoa fan and looks great.

  2. Hi just wanted to give you a brief heads up and let you know a few of the pictures aren't loading correctly. I'm not
    sure why but I think its a linking issue.
    I've tried it in two different browsers and both show the same results.

    Also visit my webpage ... sytropin review

  3. Why viewers still use to read news papers when in
    this technological world everything is accessible on web?

    Here is my page best supplement for muscle gain

  4. Somebody essentially lend a hand to make critically posts I would state.
    This is the first time I frequented your web page and so far?
    I amazed with the research you made to make this particular publish extraordinary.
    Excellent process!

    Here is my webpage ... Lean muscle x

  5. Genuinely when someone doesn't understand afterward its up to other visitors that they will help, so here it happens.

    Feel free to surf to my page Pure HCA

  6. Hi there, I discovered your site via Google whilst searching for a comparable subject, your site got here up, it appears good.
    I've bookmarked it in my google bookmarks.
    Hello there, simply turned into alert to your blog via Google, and located that it's
    really informative. I am going to watch out for brussels.

    I'll be grateful if you proceed this in future. Numerous other people will be benefited out of your writing. Cheers!

    My website: Swiaa rose facts

  7. As the admin of this website is working, no doubt
    very soon it will be renowned, due to its feature contents.

    Also visit my blog post Order Vimax Male Enhancement

  8. Hi there, I discovered your web site via Google while
    searching for a comparable matter, your web site came
    up, it appears to be like good. I have bookmarked it in
    my google bookmarks.
    Hi there, simply turned into alert to your blog via Google, and located that it's really informative. I'm going to watch out for brussels.
    I'll appreciate should you proceed this in future. A lot of other people will likely be benefited out of your writing. Cheers!

    Also visit my site - Slim Helper Weight Loss Patch

  9. Hey very nice blog!

    Check out my web site: Buy 1285 muscle

  10. I think this is one of the most vital information for me.
    And i am glad reading your article. But want to remark on some general things, The site style is perfect, the articles is really excellent : D.
    Good job, cheers

    My site order acai ultra lean

  11. I have been surfing online more than three hours today, yet I never found
    any interesting article like yours. It's pretty worth enough for me. In my opinion, if all web owners and bloggers made good content as you did, the internet will be a lot more useful than ever before.

    my site - Ripped Muscle Xtreme

  12. Generally I do not learn post on blogs, however I would like to say that this write-up very compelled me
    to try and do so! Your writing style has been surprised me.
    Thank you, very great post.

    Also visit my website: muscle supplements

  13. What a information of un-ambiguity and preserveness of precious experience
    concerning unpredicted emotions.

    Take a look at my web blog: Ripped Muscle X treme

  14. Hi there, You've done a great job. I'll certainly digg it and personally
    suggest to my friends. I'm sure they will be benefited from this web site.

    Feel free to visit my page - power pump no formula

  15. I was suggested this blog by my cousin. I am not sure whether this
    post is written by him as nobody else know such detailed about my
    problem. You are amazing! Thanks!

    Here is my blog ... Michael Kors Outlet

  16. I have been brοwsing onlіne moге than 4 hοurs toԁay, yеt I neveг fоunԁ anу interеsting article like уours.
    It’ѕ ρretty worth enοugh for me.
    In mу opinion, іf all site
    ownеrs and bloggerѕ maԁe goоd
    cοntent as you dіd, thе internet ωіll be
    much more useful than evеr befоre.

    Ηere is my ωebsitе; losing weight after 50 with reformers

  17. An outstanding share! I have just forwardeԁ this onto a
    сo-woгker ωho haԁ been doіng a little геseaгсh оn
    this. Αnd he actually ordered me bгeakfaѕt ѕimply bеcаuse I discovered іt foг him.
    .. lоl. So let mе rewоrd
    thiѕ.... Thank ΥOU fοr the
    meal!! But yеah, thanx for sρending thе time to disсuss this iѕѕue
    herе on уour sіte.

    Му wеb-site :: pilates fitness

  18. Thanks , I've just been looking for info about this topic for a long time and yours is the best I've came upon so far.
    But, what about the bottom line? Are you sure in regards to the source?

    my web blog: Air Max (

  19. Great blog here! Also your web site loads up fast!
    What web host are you using? Can I get your affiliate link to your host?

    I wish my site loaded up as fast as yours lol

    My web page - Mulberry Outlet UK

  20. This is a topic that's close to my heart... Best wishes! Exactly where are your contact details though?

    Feel free to visit my web-site ... Louis Vuitton Handbags

  21. You have made some really good points there. I looked on the internet for more information about the issue and found most people will go along with your views on
    this web site.

    my page; Nike Air Jordan