I really liked how the WSFL program was laid out so that there was not much thinking involved. So here's the thread where I've posted the nutritional plan that I've put together for my next training cycle:
I think the whole reasoning behind the design of this program is to hit it as hard as possible, i.e. no cheat days, because the program is only 28 days long. That's my take on it, anyway.
I really liked how the WSFL program was laid out so that there was not much thinking involved. So here's the thread where I've posted the nutritional plan that I've put together for my next training cycle:
That's part of the appeal for me as well. I don't want to have to think too much, I want it all laid out for me. Thinking wasn't working out for me, obviously.
I'm not sure we can conclude the program doesn't work as advertised if those involved aren't following it to a "T". Once you cheat on the diet either by eating bad food, too much, or skipping meals, and not attack the workouts with the same intensity you are no longer doing the program as designed. I'm not faulting anyone, this is not an easy program. I'm in week three, and struggling a bit myself. This is definitely tough.
Once you tinker with it, it is no longer Warp Speed Fat Loss and any decrease in results shouldn't be blamed on the system. I think everyone notes good results in the first two weeks because for that period of time it was easy to stay extremely focused. At the end of the second week the mind starts to sabotage the results.
I'm still stuck around the 5-6lb point. But today I forgot a belt and kept feeling like my pants would slip off with every move. The program so far is definitely the fastest fat loss one I've ever done.
I did three weeks of WSFL. I had to quit early because the one rest day a week was taking its toll. In those three weeks I lost 11 pounds of fat and gained 2 pounds of muscle. (Probably would have been more had I not had three days of poor/off-plan eating during a convention.)
The biggest positive to the whole experience is what I learned about low carb eating. I tried multiple times and never could figure out what to eat on a low carb diet. The way the plan was laid out taught me a lot about choosing my food and planning my meals.
I am now doing TNT effortlessly. I tried before and never made it past the first few days!
__________________
AM, homeschooling mom to Wild & Wacky, see my fitness journey here, my training log here and my everything else blog here.
Consistent practice equals consistent progress.
I'm not sure we can conclude the program doesn't work as advertised if those involved aren't following it to a "T". Once you cheat on the diet either by eating bad food, too much, or skipping meals, and not attack the workouts with the same intensity you are no longer doing the program as designed. I'm not faulting anyone, this is not an easy program. I'm in week three, and struggling a bit myself. This is definitely tough.
Once you tinker with it, it is no longer Warp Speed Fat Loss and any decrease in results shouldn't be blamed on the system. I think everyone notes good results in the first two weeks because for that period of time it was easy to stay extremely focused. At the end of the second week the mind starts to sabotage the results.
I'm still stuck around the 5-6lb point. But today I forgot a belt and kept feeling like my pants would slip off with every move. The program so far is definitely the fastest fat loss one I've ever done.
You're absolutely right Tree.... My assumption was that if it was too hard for people to follow to the end that it did not work as advertised. Where are you in the program? I am waiting anxiously to hear the first person who actually completes it.
You're absolutely right Tree.... My assumption was that if it was too hard for people to follow to the end that it did not work as advertised.
Not unless they promised an easy program. Just because a couple people don't, for whatever reason, complete as written, doesn't say much other than they didn't complete it as written.
It neither speaks to a failure on their part nor the program's... except maybe a failure of fitting them at this point in time.
Now, if noone ever completes the program as written, then maybe it says something. But a handful of people? Not really.
Compliance to the program is difficult when it has such a short life span. I started the program with 2 other people. One didn't make it a week. The other made it to the 3rd week before being thrown off track by other events that affected their eating and training patterns. With only a 28 day window, there is no leeway for interference from outside events. So it would be difficult to complete the program in its entirety without having something come along and throw a monkey wrench in the whole thing even for just a day.
That's the thing. People have to want it. Want it bad enough to not stop if they f it up one day. You screw up for two days, you're diet plan is now 30 days, not 28. Get back in there if you want it.
Earlier there was a very brief statement about diets failing 90 or 95% of the time, but it's people that fail, rarely the diet. 5% or 10% of people continue with a diet, whichever diet or diets they've chosen.
It's hard to put that into a book or program, but IMO, that's what you find with that 5% who succeed on diets - they wanted to succeed.
I'm still a fan of WSFL. I just really need to let this wrist heal before I can really attack my workouts like I need to do....I DO want to do it completely right. I am hoping to jump back in from Day 1 here within the next several days, provided my wrist has had sufficient time to heal.
I really like the meal plan and the workouts. I know that my results may not be as high as some others, but I don't have that much more fat that I want to lose, so I know it's going to be harder. But, I do feel that WSFL will get it done from what I experienced in about 2 weeks.
I'm actually finding myself still eating the WSFL way, but I want to incorporate all facets of the plan and in order to do so I must have a healed wrist first.
well i've reached day 7. (thats my first rest day, i started with a workout day) Started at 217 weighed in this morning at 212.4. I've been 100% compliant with nutrition and the workouts. I'm only 5'9 so I still have a good deal of fat to lose.
The first hurdle will be tommorow, where I am attending a cookout. It's going to be tough to stick with the nutrition, and to avoid alcohol but I'm gonna give it a shot. my plan though is if i do cheat, to just add a day to the program as Lost Dog suggested.
BTW, I wasn't saying anyone in particular. The discussion of the diet failing came up, so I piped in.
I'm sure 28 day diets aren't factored into those statistics, either. As long as you go from this diet to another plan that keeps you on track to your goals, you're in that 5-10%.
I'm on Day 19/28. I would say I'm 90-95% compliant with both food and workouts. I've missed one of the non-weight training workouts.
I'm down 7lbs. Seems like the scale changes near the end of the week. It stayed pretty steady Mon-Thr, and then dropped another pound today. I would guess it will drop a bit more over the weekend.
The second no carb day was bad. I'm not looking forward to Sunday- no carb day 3. The templates and ability to make your own food choices make the eating a little easier to comply. I think I mentioned earlier that I'm not eating the exact foods laid out in the workout. They also include a template that allows you to stay within the parameters for your body weight and choose the foods you like, or have around. I've been eating some not so traditional combinations of things in order to meet the goal. The template is pretty cool, and I can see using it long after the program is done.
This is not an easy program. They label it "EXTREME" and it is. All week I've been dragging a bit, I think both mentally and physically, but more mentally. Today was the best workout so far this week. Felt better and was able to up the resistance a bit. Maybe because its the end of the week. Maybe because there is only 1 week left.
I never entered the program hoping to lose the full amount advertised. I've already lost a little more than I thought I would need to, and can see I have some more to go. I don't have any real measurements other than the scale and mirror. I can tell its working.
I will be carrying around a small WSFL logo, as a reminder that I don't want to do this again. But it is by far the fastest result from a program I've used.
I am on day 13 of this work out and have lost 5 pounds so far. I was hoping for more, but hey, its a loss right? Body fat, done with Lange calipers and scale, say that I am down 2.5%. I started at 145 lbs and am 140. My goal weight is 130-133 lbs, so I don't have too far to go.
The food part has been easy for me. I have been 100% compliant, and the workouts are fun. I am really enjoying it. For me, not eating starchy/sugary carbs has really helped with food cravings. Now when I want something sweet, I eat strawberries and yogurt.
The only problem I have with this is that I cannot have my Kashi go lean cereal....except 2-3 days a week...and I NEED it. I am thinking of putting it in a few more days a week.
Hopefully I will have more loss by the end of next week.
Alright, final photos are posted! I finished a day early--kinda fell off the wagon. Even tho I've been craving carbs, every time some type of grain product comes near my mouth, I get sick to my stomach! On the other hand, there has been no problem with alcohol Anyway, the pictures are from January, just prior to the program in May, and final photos. Feedback is requested! MAXX Training :: View topic - Maxx's Warpspeed Fat Loss Journal
Thanks Julie, I really appreciate the feedback! When I look at the pics or in the mirror, I see progress, but I still see room for improvement. So it's nice to hear what other people think. I put on some muscle during WSFL, so I think that's why it was only 7 pounds.
This week, I am going to eat what I want in moderation and do some jogging, then the following week I am going to start the Power Training program to try and build some strength and muscle. It will be the 3 day strength program with 3 days of ccardio/intervals in between. I'm trying my hand at creating a nutritional template--I've been seeking some advice from others, all of whom have been very helpful, so we'll see how it goes.
Hey Maxx, I think that's great progress for a month. Way to go! Power training is a fun program. It's alot of hard work but it with plenty of variety w/regard to the exercise selections. I did a 12wk cycle of that book in the begining of the year and made good progress. So, anyways
Great Job on the Warp Speed Plan.
Today is day 10. I've been pretty much 100% compliant (had a few lite beers saturday)
started at 217. (I'm 5'9 with a broad build) this morning weighed in at 210.5. I'm a little nervous that this is more water weight loss then fat loss.
Some backround. I've lost about 50lbs over the past year following Tom Venuto's, Burn the Fat feed the muscle. I'd plateued at around 220 lbs for about a month and thats why i decided to try warp speed. The nutrition on warp speed is much lower carb then i've been used to. Under BFFM I was eating about 45% carbs.
Obviously I'm happy with the results so far. Just a bit worried about life after warp speed so to speak.
Today is day 10. I've been pretty much 100% compliant (had a few lite beers saturday)
started at 217. (I'm 5'9 with a broad build) this morning weighed in at 210.5. I'm a little nervous that this is more water weight loss then fat loss.
Some backround. I've lost about 50lbs over the past year following Tom Venuto's, Burn the Fat feed the muscle. I'd plateued at around 220 lbs for about a month and thats why i decided to try warp speed. The nutrition on warp speed is much lower carb then i've been used to. Under BFFM I was eating about 45% carbs.
Obviously I'm happy with the results so far. Just a bit worried about life after warp speed so to speak.
Are you worried that you'll regain or that your stall will continue again?
As long as you go back to Venuto's or some other plan, you'll be good. You won't regain unless you stop dieting. If you go to a higher carb diet, you will add some water weight, but that's to be expected.
As usual, my broken record response is that when you want to find out why you're stalled on ANY diet, buy this book. FLTS. It's awesome.
May I jump in here? I am new. I found the forum doing a “Warp Speed Fat Loss forum” search desperately seeking other participants. I have read most every comment posted and I'll just say that I am one who bought the program because, in spite of the marketing, I am a Cosgrove fan and can’t believe he’d put out crap.
A little about me, I am female, 46, and got serious about nutrition and weight training two years ago. I have been off and on with PN for the past few years and, while I find it easy to follow, if I can lose one pound in a month I’m doing good. I even participated in the PN Body Transformation Challenge with high hopes, made an all out effort, and very little progress. I was doing the NROL workouts at the time. I’ve completed FLI – III and HTI. I had just started HTII when NROLW came out, and had to try that. Due to a slight shoulder impingement, I stopped NROLW to let my shoulder heal and have been doing modified workouts for the past few months.
WSFL is my final hope of getting into a bikini for the first time in my life. Today begins Day 8 of WSFL. My weight was fluctuating between 140 and 142 pounds when I started last Monday.
So far, I have not found the nutrition plan difficult to follow at all. I am only hungry just in time for my next meal. It feels just like PN in that regard. I have found that when I log my food the actual calorie count, due to the residual calories, ranges between 1400 and 1600. On PN I was maintaining on 1600-1700 calories, so this is not an extremely low cal diet when you add it all up. It is lower in carbs than I have done in the past, at between 10% and 18%, but I am not having a problem with that.
I am enjoying the workouts so far. The ten minutes periods instead of a specific number of sets is a fun change for me. I monitor my heart rate and it is consistently around 93% to 95% of my max at least during the second circuit, about 90% during the first. Now, I understood “as many sets as possible” to mean take no breaks, just go back and forth from one exercise to the next. It felt like cheating to stop for water between exercises. Now I am allowing myself to take a couple of breaths (and water if I need it) and just don’t let my heart rate drop by more than a few beats.
I have been 100% compliant except that I missed Friday’s workout, made it up on Saturday, and did Saturday on Sunday, and I’ve made maybe two substitutions on the menu. Okay, that doesn’t sound like 100%, but it isn’t technically cheating. As of Saturday my weight was down to 139, my waist was down an inch and my hips ¾ “. However, my chest was up an inch (huh?) As of this morning, my weight is back up to 140, my waist is back up an inch and my hips up a ¼ inch. My chest is unchanged. Okay, yeah it is that time of the month, but I am feeling a little fat and frustrated. My size 4 & 6 pants that were loose back in September feel like they are about to bust at the seams. I refuse to buy bigger pants! I am not giving up, but I am beginning to wonder if anything is going to work for me. One more thing…I wear a BodyBugg so I can track my calorie burn. My average calorie deficit for the week is 626 per day (trusting in the accuracy of the BodyBugg). So, in theory, I should have lost a solid pound on any diet, right?
I apologize for the long post--but look forwarding to getting to know everyone.
thanks for the words of encouragement lost dog. I'm not sure what i'm really nervous about, I guess i'm just a little skeptical having lost 7lbs in 9 days. (I can't believe i just said that I should be jumping for joy). My guess is the weight is coming off quickly for me just because of the amount I have to lose.
welcome aboard msmogreen. I agree with you on the nutrition not being too bad. at first i was a little nervous to give up my starchy carbs, but I have had very few bouts of hunger. For what it's worth, i haven't used the menu templates, it took me about 4 hours of number crunching but i used the guidelines to make my own menu.
May I jump in here? I am new. I found the forum doing a “Warp Speed Fat Loss forum” search desperately seeking other participants. I have read most every comment posted and I'll just say that I am one who bought the program because, in spite of the marketing, I am a Cosgrove fan and can’t believe he’d put out crap.
A little about me, I am female, 46, and got serious about nutrition and weight training two years ago. I have been off and on with PN for the past few years and, while I find it easy to follow, if I can lose one pound in a month I’m doing good. I even participated in the PN Body Transformation Challenge with high hopes, made an all out effort, and very little progress. I was doing the NROL workouts at the time. I’ve completed FLI – III and HTI. I had just started HTII when NROLW came out, and had to try that. Due to a slight shoulder impingement, I stopped NROLW to let my shoulder heal and have been doing modified workouts for the past few months.
WSFL is my final hope of getting into a bikini for the first time in my life. Today begins Day 8 of WSFL. My weight was fluctuating between 140 and 142 pounds when I started last Monday.
So far, I have not found the nutrition plan difficult to follow at all. I am only hungry just in time for my next meal. It feels just like PN in that regard. I have found that when I log my food the actual calorie count, due to the residual calories, ranges between 1400 and 1600. On PN I was maintaining on 1600-1700 calories, so this is not an extremely low cal diet when you add it all up. It is lower in carbs than I have done in the past, at between 10% and 18%, but I am not having a problem with that.
I am enjoying the workouts so far. The ten minutes periods instead of a specific number of sets is a fun change for me. I monitor my heart rate and it is consistently around 93% to 95% of my max at least during the second circuit, about 90% during the first. Now, I understood “as many sets as possible” to mean take no breaks, just go back and forth from one exercise to the next. It felt like cheating to stop for water between exercises. Now I am allowing myself to take a couple of breaths (and water if I need it) and just don’t let my heart rate drop by more than a few beats.
I have been 100% compliant except that I missed Friday’s workout, made it up on Saturday, and did Saturday on Sunday, and I’ve made maybe two substitutions on the menu. Okay, that doesn’t sound like 100%, but it isn’t technically cheating. As of Saturday my weight was down to 139, my waist was down an inch and my hips ¾ “. However, my chest was up an inch (huh?) As of this morning, my weight is back up to 140, my waist is back up an inch and my hips up a ¼ inch. My chest is unchanged. Okay, yeah it is that time of the month, but I am feeling a little fat and frustrated. My size 4 & 6 pants that were loose back in September feel like they are about to bust at the seams. I refuse to buy bigger pants! I am not giving up, but I am beginning to wonder if anything is going to work for me. One more thing…I wear a BodyBugg so I can track my calorie burn. My average calorie deficit for the week is 626 per day (trusting in the accuracy of the BodyBugg). So, in theory, I should have lost a solid pound on any diet, right?
I apologize for the long post--but look forwarding to getting to know everyone.
Kathy
Sounds like your very determined. Maybe you really need one on one coaching. Things like cutting out dairy for instance can really have an impact on alot of people.
I'm far from an expert on nutrition but it might be a good idea for you to look for one.
msmogreen.... Do you weigh you food or only measure it? How do you know the cals you are consuming? What is the number being given by your Pod as your daily burn number?
__________________
The BIGGER I get the smaller you look
I have been 100% compliant except that I missed Friday’s workout, made it up on Saturday, and did Saturday on Sunday, and I’ve made maybe two substitutions on the menu. Okay, that doesn’t sound like 100%, but it isn’t technically cheating. As of Saturday my weight was down to 139, my waist was down an inch and my hips ¾ “. However, my chest was up an inch (huh?) As of this morning, my weight is back up to 140, my waist is back up an inch and my hips up a ¼ inch. My chest is unchanged. Okay, yeah it is that time of the month, but I am feeling a little fat and frustrated. My size 4 & 6 pants that were loose back in September feel like they are about to bust at the seams. I refuse to buy bigger pants! I am not giving up, but I am beginning to wonder if anything is going to work for me. One more thing…I wear a BodyBugg so I can track my calorie burn. My average calorie deficit for the week is 626 per day (trusting in the accuracy of the BodyBugg). So, in theory, I should have lost a solid pound on any diet, right?
I apologize for the long post--but look forwarding to getting to know everyone.
Kathy
That's very compliant. Subs are okay. Changing workout days is okay.
As to weight and measurements, I'd see where you end up after your TOM has passed and things are back to normal.
Since you were doing PN, you probably will not have seen the initial water losses that many have seen. I didn't, the last time I went from my regular (moderate carb) eating to a low cal, low carb plan. So, things can be slower, but steadier, from the get go.
msmogreen.... Do you weigh you food or only measure it? How do you know the cals you are consuming? What is the number being given by your Pod as your daily burn number?
msmogreen.... Do you weigh you food or only measure it? How do you know the cals you are consuming? What is the number being given by your Pod as your daily burn number?
Since I am following the food plan as much as possible to the letter as it is laid out, I am either measuring or weighing, depending on the type of measurement required. So, if the plan calls for 1/2 c. onion, I use a measuring cup, if it calls for 7 oz. of lean ground beef, I get out a scale and measure raw. As for the actual calories, I'm logging them onto an online food log and relying on the accuracy of the database. Pod? Do you mean the BodyBugg? It has been showing that I'm burning between 2000 and 2300 calories/day since I started. I'd say 2100 on average. Is that what you mean? Obviously, the device is not 100% accurate, but it should be a closer estimate than without.
Anyway, the pictures are from January, just prior to the program in May, and final photos. Feedback is requested! 
Linear Mode
