If you are following a template and using your own foods, and you need 3 servings of protein for breakfast, refer to your protein selection chart that. Here you are given the specific weights/measurements of different protein choices that are equal to one serving. For example, according to the chart, 2 oz. bass, 1.5 oz. of chicken breast, 2 oz. cod, 3 egg whites, 10 small scallops, 2 oz. of shrimp are all equal to 1 serving of protein. So, 6 oz. of bass, 4.5 oz. chicken breast, 6 oz. cod, etc. equal three servings of protein.
Of course, you will have to convert to grams for the ounce measurements. I wish it had all been in weights because it is kind of a pain to follow. Due to my laziness, I followed the 'done for you' menus. I don't really see why you can't do as you're suggesting knowing your calories and macros. For instance, I found the macros ran 40%-20%-40% protein, carbs, and fat, and my calories ran around 1400. So, I don't need any of the other information once I've got that figured out, really. As long as you are following the templates as prescribed for workouts.
MissJane, so are the weight-training parts of the Warp Speed program similar to the weight loss programs in NROL? And I believe I have read cosgrove talking about high intensity interval training, so I would guess that is included. Then they also have specific food menus. What else does the program entail? I am working through the NROL routines for Men, (so I can't tell if what youare doing is from the NROL for women or not) and mixing in 6 wk HIAH routines too, along with interval training and training for 5K races, so not sure if this is something I want to invest in now or not.
YOu would have to drop everything you are doing for WSFL. It's a strict 28-day program of diet and exercise......to be followed exactly. It's hard, but I like it. There are 3 weight-training days a week doing lots of supersets with no rest straight for 10 minutes and HIIT on the weight days afterwards and LISS on non-weight days.....6 days a week of working out. Sundays off. And, the diet is very low carb and low cal and high protein.
Thanks for the quick reply...so it looks like I am on a mini version of Warp-speed,..... except for the strict carb intake.......and 6 solid days without fail of workout.......and a few of the other things.........but close! I like A. Cosgroves writings and NROL, so I will stick with that and the HIAH routines until I feel like mixing it up, which I don't see happening any time soon. Good Luck!
I might be wrong but from looking at your AVI you are probably at a higher bf% than is recommended for this program. Besides all this I think you should not jump from program to program anyway. What you are doing is working so stick to it.
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Hi everyone - I'm new here (brand new) so please bear with me. I am considering trying the WSFL program, I've done a lot of online research and need to decide because tomorrow would be the day if I'm going to start. I have one major question though that I'm not sure about.
In the nutrition plan it seems that it's set up so that we have to workout after meal 1 or breakfast but I workout after work before dinner every day so I'm not sure how to adjust the meals outlined with what time of day I should be eating them. I did read that he says it's important to keep your workout meal and your post workout meal in the order specified so does that mean I can eat the other stuff any time of day I want?
Does anyone know any specifics around this that can help??
You can move the workout and workout food anywhere on the template you want. I always worked out in the evening after work, before dinner. I didn't have to make any special adjustments. I would just call your workout meal, Meal 4. There is nothing magical about how the other meals are positioned around your workout...just the workout meal itself.
Hi all, I know it's been a few months since this thread was active so hoping there are still some folks here to answer a question. I just bought WSFL and with the weight training circuits (e.g. squat/press and lat pulldowns) it says to do as many sets of 6 reps as possible in 10 mins. So does this mean you do 6 reps of squat/press and then 6 reps of lat pulldowns, then rinse and repeat this mini-circuit? Also, how much rest is there between each exercise and is there any rest after the circuit?
Has anyone had any problems with doing the circuits in a commercial gym with people traffic? I think you'd get some haters if you monopolized the lat pulldown, cable station, etc for a solid 10 minutes, let alone trying to get access to this equipment for that long.
Thanks in advance. Hoping to start WSFL next week.
I don't see fish oil listed in the diet under the fat section but it's recommended as a supplement. If you're taking 2-3g of EPA/DHA that could equivocate to 5-6g of fish oil/fat. I'm assuming you'd have to factor this in as fat servings but how much fish oil is considered one serving?
I don't understand the question. Does WSFL go by grams and calories or "servings?" What is a fat serving in the program? Each capsule is usually 1g of fat/9 calories.
Hi all, I know it's been a few months since this thread was active so hoping there are still some folks here to answer a question. I just bought WSFL and with the weight training circuits (e.g. squat/press and lat pulldowns) it says to do as many sets of 6 reps as possible in 10 mins. So does this mean you do 6 reps of squat/press and then 6 reps of lat pulldowns, then rinse and repeat this mini-circuit? Also, how much rest is there between each exercise and is there any rest after the circuit?
So besides using Lyle McDonald's nutrition plan he uses Staley's workout system? How original.
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
Has anyone tried to break the diet down into calories and macronutrient ratios? For instance, for a 200-lb guy I'd like to see what the daily caloric intake is and the breakdown of carbs, protein, and fat. I'm not too big on the meal templates but I do well by tracking my cals/macros in programs such as FitDay.
The program says caloric intake is set at 9 kcals per pound of body weight so figuring out total daily cals should be easy. For carbs, on "normal" days it will be 10% of total calories and 20% on high carb days. Protein is set at 1.1g/lb of bodyweight so that should be pretty straightforward to determine. The only thing that's left is fat which would be the balance of what's left over.
The only problem is that the diet is broken down by servings and it doesn't say how many grams or cals is in each serving of protein, fruit/veg, starches, and fats. It also looks like we're on calorie cycling prorgram in addition to a carb cycling program since the number of servings of protein and fat stays the same each day regardless if you're on a normal-, high-, or no-carb day.
I don't understand the question. Does WSFL go by grams and calories or "servings?" What is a fat serving in the program? Each capsule is usually 1g of fat/9 calories.
WSFL goes by servings and it provides a list of foods that constitutes a serving, e.g. one serving of fat is 1 tsp of butter, 1 tbsp of peanuts, 1 tsp coconut oil, etc.
But fish oil isn't listed in the fats section but it's highly recommended as a supplement with 2-3g of EPA/DHA recommended daily. Depending on the brand and concentration of fish oil you use, 2-3g of EPA/DHA could represent several grams of fish oil (fat).
My question is if you're taking fish oil, do you include it in your fat servings and if so, how much fish oil equals one serving? For instance, a 200-lb person would need 16 servings of fat each day. If I take 5g of fish oil then how many servings is this?
Has anyone else had problems with getting support from the WSFL site. I've submitted countless questions through their site, I receive a canned reply saying my question has been forwarded to Mike Roussell and then nothing, I don't hear from the guy. And whatever happened to Cosgrove, he's non-existent. All I get from Roussell are these spam mailings trying to sell me something.
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