Question for Lou regarding FL I,II,III caloric intake

[Misfit]

I didn't see this addressed directly in the book, so I'll assume is more of a personal preference than anything. But, while doing the FL programs is it recommended to be on a fat loss diet(caloric defecit), or will the workouts be equally as effective while on a bulk diet, which is currently what I've been doing?

Thanks.

[pjb923]

I think that it is assumed that while doing a fat loss workout routine, your goal is to lose fat. The only way to lose fat is to remain in a calorie deficit.

If your goal is to bulk, you should consider the Strength or Hypertrophy programs.

[Misfit]

Originally Posted by pjb923

I think that it is assumed that while doing a fat loss workout routine, your goal is to lose fat. The only way to lose fat is to remain in a calorie deficit.

I'm aware of that.

Originally Posted by pjb923

If your goal is to bulk, you should consider the Strength or Hypertrophy programs.

I will eventually, but I'm following the program set forth in the book "Man of constant obligation", which has you alternate two of the FL programs amongst the hypertrophy and strength phases. I'm on my rest week right now and starting next week I'm supposed to begin FL II, but my current goals are geared toward bulking.

This is the reason I'd like to hear a response from Lou. He may have a different attitude regarding this, or he may recommend I skip both FL phases and just do the other two programs. I appreciate all comments but I think only Lou or Alwyn can answer this question correctly since it's their program design.

[Lou Schuler]

I'm on my rest week right now and starting next week I'm supposed to begin FL II, but my current goals are geared toward bulking.

You're not supposed to do anything. It's a modular system. If you're looking to get bigger, then by all means, do the programs that will best help you accomplish that.

If it were me, I'd certainly choose split routines for hypertrophy and strength, and save the total-body routines for fat loss or general conditioning.

Regarding calories specifically, you can create a caloric deficit with the fat-loss programs alone, assuming you're in good enough condition to really work hard and make your body's recovery mechanisms work overtime. If you're able to do that (particularly when you get to Fat Loss III), then it doesn't take much dietary intervention to make the programs work. Cleaning up your diet and perhaps shifting the macronutrient ratios might be enough to burn off a couple pounds of fat a week, in conjunction with the workouts.

[Misfit]

Originally Posted by Lou Schuler

If it were me, I'd certainly choose split routines for hypertrophy and strength, and save the total-body routines for fat loss or general conditioning.

Thanks Lou, just wanted to hear that straight from you.

Originally Posted by Lou Schuler

Regarding calories specifically, you can create a caloric deficit with the fat-loss programs alone, assuming you're in good enough condition to really work hard and make your body's recovery mechanisms work overtime. If you're able to do that (particularly when you get to Fat Loss III), then it doesn't take much dietary intervention to make the programs work.

That's what I thought, just wanted you to confirm it. I will wait to do the FL programs, but keep this information in mind when the time comes.

[Lynn46]

Lou, what do you mean by a split routine? Just do the upper body parts of strength and hypertrophy and not do the lower body parts?

[Cynic]

Originally Posted by Lynn Pierson

Lou, what do you mean by a split routine? Just do the upper body parts of strength and hypertrophy and not do the lower body parts?

No, a like a 4-day/week upper/lower or push/pull split. Here's what I used to do:

Day    Selection Set x Reps Load  Tempo Rest
Day 1: A1         4x6        Norm  2-0-1  90
      A2         8x3        +25%  2-0-1  120
Day 2: B1         4x6        Norm  2-0-1  90
      B2         8x3        +25%  2-0-1  120
Day 3: HIIT
Day 4: A1         8x3        +25%  2-0-1  120
      A2         4x6        Norm  2-0-1  90
Day 5: B1         8x3        +25%  2-0-1  120
      B2         4x6        Norm  2-0-1  90
Day 6: HIIT
Day 7: Rest 

A = Push
B = Pull
For 8x3, lower body quad workouts, use a unilateral exercise.

Date Work Schedule

Mar 12 - Apr 8
A1: Back Squat/Lunge, Shoulder Press (DBs)
A2: Flat bench press, Seated Calf raises
B1: Deadlift, Lower Torso Russian Twist.
B2: BO Row (pronated), Chin-ups

Apr 13 - May 1
A1: Front Squat/Bulgarian Split Squat, Military Press
A2: Flat bench press, Seated Calf raises
B1: Sumo deadlift, Decline bench Russian twists.
B2: BO Row (pronated), Chin-ups

May 10 - 28
A1: Front Squat/Bulgarian Split Squat, Military Press
A2: Decline bench press, Standing calf raises
B1: Sumo deadlift, Decline bench Russian twists.
B2: Seated cable rows, Neutral Grip pull-ups

May 31 - July3
A1: Hack Squat, Arnold Press
A2: Decline bench press, Standing calf raises
B1: SLDL, Woodchoppers
B2: Seated cable rows, Neutral Grip pull-ups

Now that I've got NROL and I'm just about finished reading it, I'm going to hop on the FL wagon and get my butt carted to fitville.