Thanks again, read Part 1 & 2 and they’re utter gold. Feel like for the first time, I’ve got a clear plan on how to lose the 50 lbs I need to lose. Brilliant work ❤️
Yes, the principles still apply. The main difference is to progress more gradually and prioritize recovery, walking, and resistance training to preserve muscle
Incredible work. You are definitely right about intense cardio although you missed out easy cardio/zone 2. Having avoided cardio for years and kept to sprints and calisthenics I have recently recently come around to the life changing benefits or true zone 2 work and building an aerobic base slowly and sustainable. I'm talking easy nasal breathing through the run, finishing with the feeling you can do more and afterwards feeling calm and warm. Everything about my health is improving and my calisthenics workouts are too. It's really amazing. I started with a 6x1 minute jog session, yes that easy! Over a period of months you eventually get to a point where running 20+ plus minutes whilst keeping it easy is something that adds rather than takes away. Thanks for all the work you do, high carb low fat all the way!
Would you recommend this style of training to someone who is not super advanced, but more like mid-intermediate?
Also, the 2 leg sessions only have 3 load/working sets? Is that correct. Still feels super low, would 2 sets per exercise work too? Like a load set 6-9 reps, and a back-off set 12-15.
great writeup, what are your thoughts on doing fasted cardio first thing in AM and then lifting (maybe with some OJ for pre/intraworkout). Is this something that is useless from a fatloss perspective
Not useless, but not necessary either. Fasted cardio mainly increases stress hormones and doesn’t magically increase fat loss over the day. If you feel good doing it that way it’s fine, but walking and lifting with some carbs for performance is usually the better long-term approach.
Thank you for putting this and part 1 together, can’t believe it’s free in this day and age! Love how concise and direct everything is.
One question I have is around medium intensity cardio. I’ve recently started running again on the days between weights. Most of the time it’s around zone 3 (maybe a bit of zone 2 at the beginning and a bit of zone 4 at the end). Will this have any substantial impact on recovery or muscle loss?
Zone 3 running won’t cause muscle loss on its own, but it increases glycogen use and recovery demand, which can interfere with lifting if volume gets high. If your strength stays stable and carbs cover glycogen replenishment, it’s unlikely to be a problem.
Love this — really solid info! I’m building a page called Rational Wellness where we talk physiology, wellness, and practical habits. If that vibe fits you, please come check it out, thanks!
Thankyou. Wonderfull article. Would you say aspirin in high doses actualy prevents fatloss? Bc of blocking FA oxidation? And should be kept low and sporadic?
I hadn't dived in to that one, bc no interest in going lower then 12%. But now that I have, reading it was100 % worth it for general understanding, answered it multiple of my questions.🙏
Already loved Part 1 and you delivered again, loved this too , thank you very mich
Have a question regarding the Training.
You didn‘t mention any warm ups or warm up sets, you mentioned two sets and one working set to muscle failure.
Do you use any warm up sets, or do you warm up at the beginning of each session like on a treadmill ?
Cause I wondered it seems like you‘d be out of the gym quickly assuming you‘re resting 2 mins but then again you‘re doing 1 working set to failure
I warm up gradually upping weight doing short sets (3-5 reps) until I reach working weight
again, this is superb
Thanks again, read Part 1 & 2 and they’re utter gold. Feel like for the first time, I’ve got a clear plan on how to lose the 50 lbs I need to lose. Brilliant work ❤️
This was my goal brother, and let me know of your progress.
Will this work for a 71 year old woman?
Yes, the principles still apply. The main difference is to progress more gradually and prioritize recovery, walking, and resistance training to preserve muscle
Thank you!
Excellent. Jamal Dinkoui breaks with the strict anti-nitric oxide Peat orthodoxy.
What a great guide!
Great writeup.
Incredible work. You are definitely right about intense cardio although you missed out easy cardio/zone 2. Having avoided cardio for years and kept to sprints and calisthenics I have recently recently come around to the life changing benefits or true zone 2 work and building an aerobic base slowly and sustainable. I'm talking easy nasal breathing through the run, finishing with the feeling you can do more and afterwards feeling calm and warm. Everything about my health is improving and my calisthenics workouts are too. It's really amazing. I started with a 6x1 minute jog session, yes that easy! Over a period of months you eventually get to a point where running 20+ plus minutes whilst keeping it easy is something that adds rather than takes away. Thanks for all the work you do, high carb low fat all the way!
Would you recommend this style of training to someone who is not super advanced, but more like mid-intermediate?
Also, the 2 leg sessions only have 3 load/working sets? Is that correct. Still feels super low, would 2 sets per exercise work too? Like a load set 6-9 reps, and a back-off set 12-15.
Yes, you don’t need to / can’t do more if intensity is really on point
Thanks!
Incredible article brother
Thanks for putting the time into this
great writeup, what are your thoughts on doing fasted cardio first thing in AM and then lifting (maybe with some OJ for pre/intraworkout). Is this something that is useless from a fatloss perspective
Not useless, but not necessary either. Fasted cardio mainly increases stress hormones and doesn’t magically increase fat loss over the day. If you feel good doing it that way it’s fine, but walking and lifting with some carbs for performance is usually the better long-term approach.
Your the best
Thank you for putting this and part 1 together, can’t believe it’s free in this day and age! Love how concise and direct everything is.
One question I have is around medium intensity cardio. I’ve recently started running again on the days between weights. Most of the time it’s around zone 3 (maybe a bit of zone 2 at the beginning and a bit of zone 4 at the end). Will this have any substantial impact on recovery or muscle loss?
Zone 3 running won’t cause muscle loss on its own, but it increases glycogen use and recovery demand, which can interfere with lifting if volume gets high. If your strength stays stable and carbs cover glycogen replenishment, it’s unlikely to be a problem.
the part about muscle being where the glucose goes is underrated. people try to diet their way out and skip the lifting, then wonder why it stalls
Love this — really solid info! I’m building a page called Rational Wellness where we talk physiology, wellness, and practical habits. If that vibe fits you, please come check it out, thanks!
Thankyou. Wonderfull article. Would you say aspirin in high doses actualy prevents fatloss? Bc of blocking FA oxidation? And should be kept low and sporadic?
Thanks, I appreciate it, no, I detailed about aspirin in part III
I hadn't dived in to that one, bc no interest in going lower then 12%. But now that I have, reading it was100 % worth it for general understanding, answered it multiple of my questions.🙏