H.E.L.L. Program Download

[Leigh P.]

I wanted to give you JP'ers the download of the H.E.L.L. Program. A little background for those of you who don't follow my blog...

I was working along side someone to do a fat loss program, this fell through for various reasons. The point of the project was for me to gain fat in order to lose it. Since I didn't want to have gotten chubby for nothing I decided to start a program I had been testing on some case clients. It took a few tweaks here and there to go along for the average jane/joe but the end result is the H.E.L.L. program (High Energy Lethal Lipolysis).

I am currently on day 4 of the program myself and so far I am already getting some nice results and my own rear end kicked. I have to lose roughly 15-20 pounds fat in 90 days. Not water, not glycogen, but fat. If desire you can follow along in the blog there will be some good info.

I wanted to get some points of view and discussion going on the program, give everyone a chance to look at it without having to sign on the mailing list, etc. I wanted to put it in the training section but didn't want to come across as to spammy. I know I am a mod but don't want to take advantage of that, if another mod wants to move it than great.
Anyway here it is, look forward to getting some conversation going on it.

H.E.L.L. Program

[LisaS]

wow Leigh - this looks excellent - and perhaps could be the kick in the rear that I need.
but - I'm playing with the numbers - and sad to say I don't think I could eat that much if you were paying me - perhaps you have a slightly different bw multiplier for females vs males at higher weights?

[OldGuy]

How do you do the DB good mornings?

Also, just running the diet numbers carbs go from 53% of total cals on TD-A down to 18% on rest day - sound about right?

[deschain]

I like it Leigh. It's smart, and fun to read at the same time (rare to see that combination).

[Leigh P.]

Originally Posted by LisaS

wow Leigh - this looks excellent - and perhaps could be the kick in the rear that I need.
but - I'm playing with the numbers - and sad to say I don't think I could eat that much if you were paying me - perhaps you have a slightly different bw multiplier for females vs males at higher weights?

Maintenance should be roughly 15xbodyweight for someone with a healthy metabolism. Of course this is based on a healthy metabolism that hasn't been run down by dieting down.

A great example would be a case client of mine. At start of a different program their maintenance was roughly 12xbw, which should be the ideal area for loss. They had been dieting down for years with extreme activity and exercise. Over the course of 6 months their maintenance is now 15-16x bodyweight even with loss of mass.

Point being you SHOULD be able to lose with these numbers with a happy and functioning metabolism. The exercises are intense. If you weren't losing my next advice would be not to drop the calories, but up your general activity, meaning stand when you can instead of sit. Walk on the treadmill randomly for 10 mins here and there. Do jumping jacks whenever a commercial you hate comes on, whatever. Do whatever you can in a GENTLE way to add to your activity level output until you land in a fat loss zone with these caloric amounts.

The high days are meant to re-feed you and help avoid the plateau effects that happen in most fat loss programs. The low days are so low calories and high in protein that it really gets the fat burning going.

On average for 10 days right now I am only going to get roughly 1600 calories a day when you look at it in that scale. Just some days I get 1300 and some days I get 2000.

Give it a 2nd thought, this is also a great program to help repair metabolic function will trying to still achieve fat loss.

[Leigh P.]

Originally Posted by OldGuy

How do you do the DB good mornings?

Also, just running the diet numbers carbs go from 53% of total cals on TD-A down to 18% on rest day - sound about right?

The rest day is correct, it can't be more than 18%. On TD-A though it has a little more breathing room. I want high feeds of sugars for your hormones, but you can easily raise the fat and lower the carbs a little too. 20% fat is the bottom level, you can raise it higher. I am personally doing about 45-48% on that day with most carbs coming right after that workout.

[Leigh P.]

Originally Posted by deschain

I like it Leigh. It's smart, and fun to read at the same time (rare to see that combination).

Thanks a lot, glad you enjoyed it. (Also glad to see you over here! )

[LisaS]

I guess what I am thinking is that since at a given weight males would have more LBM than females(in general) - which is why the same wt/age/ht in Harris Benedict gives quite different values for males and females.

for example, if one considers 15*BW for generic maintenance intake, then for me, that is Harris Benedict BMR * 1.8 - I don't know how that makes sense.

[Leigh P.]

I understand what you are saying and let me state this is a broad span program, this is why I offer the option to tailor the program towards the individual through the H.E.L.L. for fat loss site. However, when talking about just this program look at these numbers...

Let's say you weight 150 pounds

14x150 is 2100 calories on your high day.

Now lets say your BMR is 1450 and this day of training would put you at a solid 1.6 in activity level if not higher depending on how hard you push yourself.

Harris B formula puts you at 2320 for that day.

See how that works out there?

You are actually taking in less that what is suggested to you by that method/scale of measuring. This day is supposed to be pretty close to maintenance or at it for most people.

Now what about a rest day?

9x150 is 1350

This is lower than the BMR itself.

So remember while the high days may seem high, there are low days that follow suit.

You can take in say 1600 calories every day or you can bounce your calories to fit with daily activity and 1600 ends up being the average. If you were to add up the ten day span and then divide by 10 you may be surprised at how low the number actually is. Though not dangerously low by any means. It lands people in a very healthy area for fat loss and leads to little if no plateaus.

In short work more eat more, work less, eat less.

Hope this is making sense.

[OldGuy]

On day 3 you have it listed as rest/recovery work. On days 6 and 10 you have it listed as rest/mobility work. What's the difference?

[gregl515]

I couldn't get your program to download.

[L'ilJ]

I'm doing a variation of Leigh's program right now (started it before HELL was released so it's not quite the same) in the Ultimate Dieting Challenge - a Sally-Free Zone I'm doing w/some of the other members of this board who frequent the training log area. So far it's going really, really well (okay, I just started on Tuesday). The great thing about it is that I maintain my energy levels during my heavy activity days. I was never able to do when I tried to do really low carb diets w/regular refeeds in the past. Other challenge members diets range from TNT, Kelly Baggetts program, the Anabolic Diet and Leigh's Fat Loss Troubleshoot.

I have to say that the "off" days are tough though. That's a lotta protein!

[Leigh P.]

Originally Posted by OldGuy

On day 3 you have it listed as rest/recovery work. On days 6 and 10 you have it listed as rest/mobility work. What's the difference?

I think its pretty obvious....





You know that its a typo.

Fixed it.

I couldn't get your program to download.

Hmm I am not sure why. You can either click on it and it directly opens or your can right click an save target as.

[Leigh P.]

Originally Posted by L'ilJ

I'm doing a variation of Leigh's program right now (started it before HELL was released so it's not quite the same) in the Ultimate Dieting Challenge - a Sally-Free Zone I'm doing w/some of the other members of this board who frequent the training log area. So far it's going really, really well (okay, I just started on Tuesday). The great thing about it is that I maintain my energy levels during my heavy activity days. I was never able to do when I tried to do really low carb diets w/regular refeeds in the past. Other challenge members diets range from TNT, Kelly Baggetts program, the Anabolic Diet and Leigh's Fat Loss Troubleshoot.

I have to say that the "off" days are tough though. That's a lotta protein!

Hey Jill,

I was wondering if you were testing anything out. Glad you are having better energy and yeah it is a lot of protein on low days but it all ends up working out pretty well.

[OldGuy]

Just making sure. Thanks.

[Leigh P.]

[LisaS]

With the running on TD-A and TD-B:

is it required to do the training & the running in the same session - or could one break that into two sessions?

and about TD-2 part 2
if not doing this in a gym or other location where a treadmill is available - what would you substitute for 15 mins of a 5 degree hil