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Old 09-12-2009, 05:09 AM   #1
george nesrallah
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Default Westside For Fat Bastards; any opinions?

http://www.elitefts.com/documents/fat-bastards.htm (wfs) Just be careful as the first page a ic of a morbidly obese 'person' on the front. Just mentioning it in case this makes it not wfs.

Anyway, it sounds like a pretty good program to me. Endorsed by Elitefts, which is good. Anyway, anyone ever do this, or have any opinions on it?
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Old 09-14-2009, 10:51 AM   #2
Dave Van Skike
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Originally Posted by george nesrallah View Post
http://www.elitefts.com/documents/fat-bastards.htm (wfs) Just be careful as the first page a ic of a morbidly obese 'person' on the front. Just mentioning it in case this makes it not wfs.

Anyway, it sounds like a pretty good program to me. Endorsed by Elitefts, which is good. Anyway, anyone ever do this, or have any opinions on it?

I've done a similar split and found it very dificult to moderate food intake. It's a fine way to arrange your training, maybe not as intuitive as the "westside for skinny bastards" thing but certainly workable. But for weight loss? I doubt it.

My primary goal is to not have my strength go down while dieting so what has worked for me is 3 days a week max of gym lifting with moderate to low volume and moderate weights not too high, no gut busters doubles or triples. it's not a time to shoot for squat PR's.

Maint. cals on lifting days and about 500 to 1000 calories below maintenence on nonlifting days and lots of low intensity cardio e.g. walking with a vest, cycling easy, jogging etc. zero intervals, zero "metcon" etc.
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Old 09-14-2009, 11:18 AM   #3
Frank Needham
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Dave, are you doing what you describe now or is this something you've done in the past? Not sure from the way its worded. What kind of results are/have you seen?
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Old 09-14-2009, 12:26 PM   #4
Dave Van Skike
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Dave, are you doing what you describe now or is this something you've done in the past? Not sure from the way its worded. What kind of results are/have you seen?

Both. Right now I'm looking to get to around 205-210 so I can compete in the below 200 SM and 198 PL.

I'm generally a voracious pig when pushing towards a strength goal so I've had to periodically cut down. this is pretty much exactly what i'm doing now but a much more moderate approach WRT calories, I take one sometimes two days totally off each week and stay within about 500 kcal of maint. calories on non-training days basal metabolic rate for me is around 3000 kcal .

since july i'm down about 12 pounds, with about 8 to go...it's around a pound a week steadily. if I didn't drink beer on the weekends I'd probably be good for about 1.5 pounds a week. took a huge drop in strength right off the bat but have hit a few weird PR's in competition in the last month.
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