Today will be my 6th day on the "Show Time" program. I've been doing my best to stick to the diet component. This first week was easy in the sense that the foods didn't feel restrictive at all....this didn't feel like a diet that was squeezing me...yet. I'm sure it will get harder. The most challenging part for me is making sure I get each of my meals in. I get busy during the day and then have to play "catch up".
Not sure if you saw the video introducing the program. If not you can find it here: http://www.muscleandfitness.com/lab_rat_showtime/videos/128
In the video we did both weight and bodyfat measurements. On the first day I weighed 187 and 11.3% bodyfat (according to electrical impedance). This brings my total fat weight to just over 21 lbs of fat and my lean mass to roughly 166 lbs.
187 (total weight) x 11.3% (bodyfat %) = 21.1 (fat weight)........187 lbs (total weight) - 21 lbs (fat weight) = 166 lbs (lean mass)
At the end of the 4 weeks I would ideally like to be at the same total bodyweight and just have my fat come down. If I could get back in to single digit bodyfat, say 9%, here's what the math would look like:
187 (total weight) x 9% (bodyfat %) = 16.8 lbs (fat weight).....187 lbs (total weight) - 17 lbs (fat weight) = 170 lbs (lean mass)
So, if I wanted to stay the same bodyweight (187) and get into the single-digit bodyfat percentage (9%) then that means I'm going to have to gain roughly 4lbs of lean mass over the 4-weeks, in addition to losing the bodyfat.
At just one-week in I feel like I'm already making progress, so we'll see where I end up. Since I'm now eating more consistently and getting the proper muscle-building nutrition, calories and supplements, I feel like the 4 lb gain in muscle is achievable, especially in combination with the intense weight training program.
That's it for now. - James "Lab Rat" Grage
Hey Lab Rat,
Love your segment on the website.. My friends call me Lab Rat because im always up for trying new diets and workouts so i thought that was pretty cool your a Lab Rat. I have a question. I love the showtime diet your doing that is going to work out well. I am in a cutting phase right now but not too aggresive because I find if i only slightly reduce calories i can still maintain intensity in the gym but shed fat. Anyways, is a tablespoon of peanut butter before bed a bad idea? It's the only time i'm starving because i have a large breakfast large lunch and good sized protein snacks in between. Thanks for you advice.
Hey, what's going on. Glad you like the segments....just doing the same as you...trying to get in shape. Instead of doing the peanut butter before bed I would go with a protein. This way not only are you limiting your fat intake, right before bed, but you're also giving your body the protein it needs to build & repair muscle tissue while you sleep. I'll either go with a very small serving of fat-free cottage cheese, or I'll mix-up a single scoop of protein. Hope this helps. Hit me back anytime.
whats up dude..keep up the good work...just curious to know what kind of hiit do u do on tuesday and friday?i think it would be f****n tuff to ride the spin bike after super setting squats n lunges n so forth.
I am following the "SHOWTIME" workout posted on the M&F Trainer website....I have noticed in your blog/videos that the excercises you are performing are different then theexcercises posted on the trainer site. Example...you did 7.5 minutes of HIIT durning your weightlifting and then continued back to the workout?? That is never mentioned on the M&F Trainer website under the "SHOWTIME" workout. You also performed behind the back shrugs? That excercise is not listed on the 4 week program! Is there a different "SHOWTIME" workout posted somewhere? Is the workout in the magazine you are bringing to the gym different then the one on the site?
Thanks for your help!!
Should I be "supersetting" the excercises on the "SHOWTIME" wokout like you do?
Hey man
just wanted to know if girls can do the same workout, my sis wants to know
keep up the good work, you are getting progress
Hey brother. Sorry for the slow response. On leg days I've been toughing it out with the HIIT sessions. I'll still do the spinning somedays or I'll switch it up and do one of the sessions on the elyptical, one on the stationary bike and maybe one on the step-mill. It's brutal on those days but it's been working. Feeling a lot leaner
Hey Tanner. They had a mistake on the MFTRAINER site...they've made those corrections so it's all good to go. Hope your training is going well. It's working for me....getting leaner.
Yes, you should superset to get the maximum 'fat burning' results. This is one of the main reasons that this is only a 4-week program. All the supersets are intense and eventually would wear your body down. If you go back to the mftrainer site they have it uploaded correctly with the supersets and the HIIT training.
Hey David. Thanks man. I feel like I'm progressing. Getting leaner. As far as the routine, yes women can definitely do it. My girlfriend Annik has followed the same routine and really like it. She just lightened up the weight and raised the reps slightly on some of the sets.
Whats happening James!!
Writiitng to you from london. Just done the 1st week of the programme. But there is no cardio mentioned on the trainer website. Watched bother your videos and noticed your working on the HIIT training. I have been to a couple of stores out here and run out of copies. If possible could you send me a copy of what your are using? Dr Stoppani advised on Yohimbine are their any side affects when used?
The help would be much appreciated. Good luck with the programme
Regards
Nick
Hey Nick. What's happening! Yes, we apologize for that. The MF TRAINER site has now been updated with the necessary corrections (supersets and HIIT) so that it can be followed exactly the way I've been doing it in the videos. It's a great program...I feel like I'm making good progress. I'll be doing "after" pictures soon to measure/review the progress over 4-weeks. On the yohimbe question...you should always first consult with a physician before starting any supplement regimine. I have no problems with Yohimbe but if you have a family history of high-blood pressure, heart-condition or any other medical condition you should first consult a doctor to be on the safe side.
Thanks mate. Apologise for the terrible english in the previous email. I will look out for it on website. Have dropped a bit of weight but not too much. The HIIT seems to be working, keeps the boredom away. Good luck with it mate. Looking forward to the next video
Nick
we need more updates! I need more updates! Lovin' your segments. Nice work man, some great motivation here.
Keep it up Rat you sound like your getting close to your goal.
I looked at the showtime workout and I like to know when it says 3 sets of 10 do I just use a wight that I can do just that or should I increas the wight for each set?
Thanks Manny
Hi James
I went to the m&f traner tab and it does not tell you went to super set nor Hitt
anyway you can send me a pdf file or a copy of the one your doing.
THANKS
Manny
p.s
keep up the great work you and Jim are doing
Hey Danny. I apologize....as I just mentioned in an update tonight it's been a busy month. I appreciate the support though. I'm getting ready to post the results of the 4-weeks so check back in the next couple days.
James "Lab Rat" Grage
Hi Manny. I apologize for the slow response. I haven't been on my blog in awhile. If you check back on the MFTrainer site you will now see the HIIT training and the supersets. BTW....I just finished the program recently and it worked great! Check back in a few days and we'll post the video with the results. I'll also put it up on the blog.
Hey Manny....I forgot to answer this one....You'll want to use a weight that will allow you to do the necessary reps. If you have to drop down in weight on the 2nd or 3rd set that is OK as long as you still feel like you're pushing yourself. There were a lot of times when I had to drop down because my muscles were so fatigued.
Hey James,
I accidentally found the diet and got really inspired to give it a try after watching your videos, its my second day and Ill keep the efforts until the end of the regime and workout. my abs do look like yours and i hope ill get the results im aiming for.
Just a couple of Questions James,
Im only taking caffeine and green tea and the recommended protein because of budget reasons, do I really need forskolin*if thats how its called?
and THE MOST IMPORTANT QUESTION after I finish week 4 what the hell am I supposed to do with my diet and workouts? keep getting lean or bulk up again, do i keep using caffeine and green tea extract?
Any help would be greatly appreciated
Jose