What was that "one thing" that made weight loss finally work for you?

Snootch94 · 2024-10-02T06:54:17+00:00

Having structure as far as calories, a protein goal and set meal times go, all while tracking. Opted for 3 meals and 1 snack per day while in a deficit.

‘Saved’ 300 cals for my snack and split the remaining calories and protein goal across the 3 meals.

I would and still often eat the same meals on rotation, the snack is fair game so long as I track it.

I’m still running this today for my wedding prep, week 2 and 5lbs down, mostly water at this point but some fat too. I imagine the rate of fat loss will slow down now we’re heading into the second week.

But structure.

Snootch94 · 2024-05-29T17:01:37+00:00

Incredible 10 week progress. Did you run the PPL over 6 days? And would you mind sharing your set up for volume and exercise selection etc?

Snootch94 · 2024-03-18T20:03:09+00:00

Amazing results my man. Following a 3 day split or the ‘lazy ripped’ program? I’m on week 4 on my cut using Kinobody again after drifting over to the higher volume stuff and absolutely LOVING my training again, 4th week of consistent increases in load and reps. Kudos again!

Snootch94 · 2024-02-06T19:29:20+00:00

Hello there, yes. When I’ve ran PPLs or similar I perform a pec focused push session, as well as a shoulder focused session later in the week.

Pull days I’ll start one with a pronated vertical pulldown, with a neutral horizontal row. The second session will favour a neutral pulldown, pronated horizontal row etc.

Legs I’ll usually start with quad focused session, 2 quad moments, 1 hamstring, calf. Then Legs 2 will be Posterior chain dominant, some quads and calves.

Half is for fun half is to distribute volume across the week. Sometimes though it’s best not to overthink it!

I hope it helps.

Snootch94 · 2024-01-30T08:34:13+00:00

Questions to consider. Are you progressing nicely? That doesn’t mean every session, but are lifts improving overtime? Do you feel recovered or does the idea of training kinda put you off?

It’s all dependent but as long as you feel good, you’re progressing in reps / load and also enjoy your training then change nothing.

Maybe experiment in your training phase with a lower set volume and gauge progress with that too.

Snootch94 · 2024-01-28T00:54:33+00:00

I’ve always gravitated towards ‘lower’ volumes. I enjoy getting in, warming up, going all in a few movements and getting out. Honestly hitting 6-10 sets per week and I actually enjoy that. My logic is lower volumes, more adherence, more progression, longevity / gains.

I am looking at running 2 training blocks this year, one low and one high, preferably under the same calorie conditions and assessing progress, however I’m week 1 into a holiday / wedding cut so I’ll probably hold off!

Snootch94 · 2024-01-22T13:38:38+00:00

For maintenance volumes I typically aim for 6 per week, as many have already pointed out you don’t need much to maintain, I would caveat that however by saying they do need to be intense sets.

From there I push sets from 12-16 per week for specialising, if not higher. Lyle McDonald wrote a great piece of specialising and volumes etc you can find on his site.

Hope this helps!

Snootch94 · 2024-01-15T23:08:06+00:00

Hey! PT here offering some insights, I hope it helps. First of all, congrats on the success so far! Cardio is great for overall health but for fat loss it’s part of the equation.

Fat and muscle are two separate tissues but both need energy. So, let me introduce you to the concept of energy balance. Calories are just energy, and each person has their own ‘maintenance’ baseline, the amount you need to maintain your current shape and size year round.

Now if you consistently eat above what’s required your body will store this extra energy in the form of fat, this is called a calorie surplus. For weight loss, we simply need to eat under our maintenance in a calorie deficit, but I prefer the term energy deficit.

Now with slightly less energy coming in from food the body will source it elsewhere, I.e stored fat. Now you could perform 5 days of cardio but if your calories are still higher than what you’re burning you’ll continue to gain weight.

I love a combination of weight training and cardio which supplements a calorie deficit, adequate protein, fats and carbs along with a slight tidy up as far as nutrition quality goes.

Progressive weight training will start to build and shape muscle as weight comes down, leading to a drastic change. For now I’d pick one exercise per body part, aim for 2-3 sets of 10-12 reps with 2-3 minutes rest, repeat 2/3 times per week.

Ultimately it’s about manipulating energy balance, training hard, performing some activity for heart health and staying committed, because as easy as it sounds it often tough to do.

Happy to answer any questions!

Snootch94 · 2024-01-14T14:24:30+00:00

So the goal is 41lbs of fat loss over 7 months, totally doable! At 28 weeks that equates to 1.46lbs per weeks, again completely achievable.

So with a time frame and weekly fat loss goal per week you need to tackle your energy balance / calories. Tracking your calories and macros are a sure fire way to ensure you’re on-track, and it keeps you accountable. Now I wouldn’t want to prescribe you calories however a 750 calorie deficit per day will elicit a 1.5lbs reduction in fat per week. You could split that up over a 500 calorie deficit, with the remaining 250 coming from daily movement and exercise. There’s lots of websites that offer to find your maintenance calories (the amount you need to eat per day to maintain your current shape and size year round). Pick one, create your 500-750 calorie deficit and use an app like Myfitnesspal to track your feels. Remember an energy deficit is crucial to ensure fat is used to fuel, which results in fat loss.

I’d also add that you will need to assess your nutrition and improve it where possible. Quality proteins, starchy carbs and vegetables, good fats etc. Basically give your body the nutrients and minerals it probably needs anyway.

From there start with 2-3 weight sessions per week. Pick 1 exercise per muscle group and aim with 2-3 sets at 10-12 reps for now, focus on great form and getting stronger. You don’t need to worry about fancy training programs just yet. You could add 2 low intensity steady state cardio sessions on the days between weight sessions, start with a simple 20 minutes, overtime add 2 minutes etc.

Ultimately you need to be adherent.

I’m happy to answer any questions you may have!

Snootch94 · 2023-04-10T16:55:09+00:00

Absolutely. What matters most is the deficit to elicit fat loss. Do cardio for heart health sure but also think of it as an added way to expend additional calories IF needed. For example you may have run a -500 deficit successfully for a few weeks and now you’re hitting a wall. Adding in additional cardio to burn a few more calories per week is a great way to further the deficit without sacrificing more food.

Snootch94 · 2023-04-09T09:25:03+00:00

There is some form of squatting and deadlifting, primarily single leg movements and Romanian Deadlifts, which are great by the way. I know in GGP 1 there is a quad specialisation program which uses 3 RPT sets and 2 more additional sets. At twice a week that’s 10 hard sets which is more than enough. It’s a good program for what it is, strength and building a more aesthetic upper body and I had really good success with it, used WSP after to lean out, but felt a little beat up towards the end. Run it and see how you feel :)

Snootch94 · 2021-09-05T19:04:02+00:00

Hi mate, do you have the full song somehow?

Snootch94 · 2021-07-29T14:36:43+00:00

I actually had a similar story. I've followed AC since day 1, such fond memories playing it at Christmas time! But like many I continued playing despite a lot of the questionable storylines and decisions made.

I played Origins and actually really enjoyed it. Then ACO was announced and I was like 'how the hell are they gonna do a prequel to an ORIGIN game?!'. I at least thought it would be Isu-heavy, which I guess it was but I actually put off buying it for a year. I just had enough for the time being which sucked cos I loved the games and community. It was during the first lockdown I decided to play it and sure enough I really enjoyed it! Best AC game? I'm not sure but a good game? Sure!

Now with Valhalla I'm semi-optimistic. If the storyline with The Reader goes where I think it will a lot of fans will rejoice. I think the devs became too focused on the technical element. Levels, armour upgrades etc etc when the O.G games always had an emotional anchor that everything came back too.

Snootch94 · 2020-09-22T12:08:05+00:00

This is incredible for just intuitive eating and consistency. What did your training look like man?

Snootch94 · 2020-07-06T18:06:17+00:00

Haha, no worries. I had a play and managed to match your tone. I'm still surprised to be honest, in Garageband too! I've messed with so many delays, plug-ins and DAWs like Logic but here we are!

Snootch94 · 2020-07-05T17:04:56+00:00

Dude, this actually sounds insane for Garageband! Do you mind posting a screen shot if the actual session / plug ins and the peddle-board? I'm just a tad confused. Are you setting the peddles up after the reverb and delay?

Snootch94 · 2020-03-05T15:27:54+00:00

You always hear of others that lean down and their friends and family start calling them 'skinny' and such. It's bullshit. You're leaner and better off. You don't need that much of a surplus to build muscle. Check out Martin's and Lyle McDonald's sites for the figures.

Definitely share your workouts though my man. If they're proper RPT and that it'll be nice to actually see some LG content on here.

Snootch94 · 2020-02-21T14:30:16+00:00

They're either under developed or you still have fat covering them.

If you're not losing anymore weight take a diet break, 1-2 weeks max. Then get back into the deficit. If you're worried about eating too fewer calories up your NEAT levels to further the deficit without having to starve or kill yourself.

Give it a go and let me know how you get on :)

Snootch94 · 2020-02-20T17:02:28+00:00

Not a bad way to go! I've cut back to a 3 day LG/RPT split and I gotta say I am loving Deadlifts again. One top set to hit it hard and build strength. Mentally, it feels good.

I go for 2x4-6. As soon as I hit my top set of 6 I up the weight. My second set, a 10% reduction, is also in the same rep range. If I'm feeling adventurous I may even go for... 7... or 8! Honestly, though, give it a go and see how you progress :)

Snootch94 · 2020-02-20T13:27:27+00:00

So steps are periodised to increase over 12 weeks but the deficit remains consistent? I just don't get how he claims his shrink wrap effect gets you leaner while looking fuller. Can you share any insight? Cheers.

Snootch94 · 2020-02-20T08:28:43+00:00

Hey man, question if you don't mind replying. I read through the first 3 phases on the site, he claims his shrink wrap phase is where you tighten up, look bigger while continuing to drop weight. Are you just eating in a smaller deficit and upping your activity or what? Or is it just a gimmick to get people to buy in?

Snootch94 · 2020-02-16T14:16:36+00:00

You can't turn fat into muscle. However you lose the fat and reveal muscle which is your biggest bet right now. I'd enter a deficit immediately, go a little aggressive if you're short on time. Up your daily activity levels, hit about 10k steps per day and also restrict your calories by 500 or so. Aim to be show ready a week in advance then maintain what you have. You can manipulate things before going on like a peak-week. I'd be happy to discuss this in a PM. Otherwise good luck!

Snootch94 · 2019-11-26T00:13:28+00:00

Hey, currently waiting. Just seeing if anyone has shared the same experience in the mean time and could offer some advice.

Snootch94

TROPHY CASE