Xtreme Fat Loss Density Training
Never miss a glorious update - click here!How To Use Cheat Days and Density Training to Burn MORE Fat
Posted by
John Romaniello
If I had to describe the Xtreme Fat Loss Diet in just three words, those words would be:
-
- strategy,
- synergy, and
- variety.
You see, the entire foundation of XFLD is a rotation of various “types” of diet day, each set up one after another in the most scientific fashion possible. That’s where “variety” and “strategy” come in. Which brings us to “synergy.”
Thanks to a super awesome dude we’ll call “Rohn Jomaniello,” XFLD can be used alongside four unique and incredibly effective styles of training. When each of these training styles is pair with a corresponding type of diet day, each becomes exponentially more impactful.
Most of my other programs–from to Super Hero to my Engineering the Alpha–feature different training styles in each of the various phases. And that’s great for a long term approach intended to help you with every aspect of fitness, from body composition to endurance to strength.
However, when your goal is PURE fat loss in a very short time frame, I prefer using a different training style nearly every workout. This helps exploit inefficiency:if your body is not good at doing something, you need more energy to accomplish a task; therefore, by changing things each day, you stay ahead of the adaptation curve and keep burning more calories. Obviously, this helps encourage maximum fat burning.
Moreover, if these training styles are intelligently designed, they can help to create a more beneficial hormonal environment that supports both specific and global fat loss efforts.
It’s for these reasons that the exclusive training manual I’ve created specifically to be used with XFLD features multiple training styles rotated over the 5-day dietary cycle. During the program, you’ll be using custom dynamic training, density training, lactic acid training and strength circuits, the Xtreme Fat Loss Diet has various diet days, including (but not limited to) protein-only days, fast days, and everyone’s favorite–cheat days.
How To Use Cheat Days and Density Training to Burn MORE Fat
Speaking of using Cheat Days to burn fat, that’s a great segue for a discussion about specific, strategic pairings of diet and training days for the purposes of creating synergy. More specifically, it leads us into a discussion of the training modality you’ll be using on those days: Density Training.
Originally developed for hypertrophy (building muscle) density training is the perfect modality to utilize when you have a caloric surplus on Cheat Days.
Training Density refers to the amount of work you do in a given time frame, or over the course of your training session. The idea of increasing the density of a training session is not new, but I’ve put my own spin on it to make it more effective for fat loss as well as muscle gain.
Traditionally, you were able to increase density in one of two ways: either do more work in the same time period, or do the same amount of work in the same amount of time.
With the version of density training in XFLD, we take it a step further and have you do MORE work with MORE weight in the same time before. That’s where the muscle gain comes on in.
To help facilitate fat loss, we set things up with fast-paced circuits.
To be more specific, you’ll have a circuit of 3-5 exercises, each of which is to be performed for a predetermined period of time.
Instead of having a predetermined number of reps, you’re going to be performing each of these exercises for time—you simply have to do as many as you can in a given time period. That’s where general density comes in. The idea is to perform more reps on each exercise, and that’s where the increase in density becomes a factor.
Now, here’s where it gets kooky: for your second circuit, you’ll be using heavier weight—substantially heavier weight. Rather than just create density circuits, I also took advantage of some other cool things that happen when your body adapts and seems to get instantly stronger.
Not only are we seeking to increase reps, but also increase weight before we repeat a given exercise. Again, this is applied to all exercises within a circuit.
Here’s an example to illustrate:
- Barbell Bent-Over Row: 185 pounds for 12 reps
- Barbell LumberJack Press: 80 pounds for 20 reps
- Barbell Romanian Deadlift: 185 pounds for 14 reps
Attempt Number Two:
Camera cut off (see note below)
- Barbell Bent-over Row: 205 pounds for 10 reps
- Barbell LumberJack Press: 90 pounds for 19 reps
- Barbell Romanian Deadlift: 205 pounds for 16 reps
NOTE: UNFORTUNATELY, I was having Dave shoot these videos on his phone, and it kept malfunctioning. What are you are seeing in the video is my FIFTH attempt at capturing video of circuit two, which accounts for my compromised reps on the first exercise (rows).
If not for all the stop/start crap, I would have gotten more reps than the first set. And in fact, I did JUST THAT on the other two exercises.
How is this possible?
Simple: your nervous system is firing like crazy.
You see, the first set serves as what we might call a neurological primer; that is, while it is certainly hard and helps you burn fat, that set is really preparing your body to move more weight your second set.
As is probably obvious, lifting heavier weights requires a lot more effort, and providing that effort a greater expense of energy. Lucky for you, that energy is in the form of calories, and so density training is also a great fat burning routine, particularly the second set of any circuit.
You may be wondering why it would be necessary—or even beneficial—to perform a fat-burning type workout on a Cheat Day, when you’ll probably be in a caloric surplus.
The answer, my friends, is Excess Post Exercise Oxygen Consumption, or EPOC. EPOC is what is responsible for extended calorie expenditure, or what we like to call “the afterburn” effect. That is, you’ll continue burning calories long after you’re done working out—for up to 36 hours.
That means that performing density training on your Cheat Days will not only help you build a bit of Lean Body Mass, it will ALSO keep your metabolic rate elevated during your FAST Day, while you’re already in an extreme caloric deficit—it’s not hard to see how that leads to Xtreme Fat Loss.
Overall, I’d say Density Training ranks very high on the Scale of Awesome.
In fact, as a frame reference, I’ve provided a Scale of Awesome for those of you who don’t have a copy of it handy.
9 – Awesomely Awesome: Rocky 4, the Internet, Arnold Schwarzenegger
8 – Very Awesome: Fight Club, first kisses, Density Training <== ahem
7 – Quite Awesome: Graduating college, 1st edition books, Craig Ballantyne
6 – Pretty Damn Awesome: Rocky 3, puppies, the iPhone, ice cream
5 – Standardly Awesome: Scooter gangs, Rocky 2,
4 – Almost Awesome: Winning your fantasy football league, my facebook
3 – Not Awesome: Blackberry’s, blow-out haircuts, over-cooked steak
2 – Un-Awesome: Getting dumped, swine flu, the Jets
1 – Awesomen’t – Computer crashes, Rocky 5, Ambrose Jakis, being too lame to have a sense of humor and appreciate my list.
++++++++++++++++++++++++++++++++++
Of course, for more information about how to take advantage of strategy, variety, and synergy and utilize the MOST effective combination of diet and training for the fastest fat loss, check out the Xtreme Fat Loss Diet
And, now that you know how to combine Cheat Days and Density Training, keep in mind that you’ll be burning fat as early as tomorrow…WHILE eating your favorite foods.
—–> Know about it.
Comments for This Entry
ChuckS123
Roman, you are my density. (Back to the Future reference of course)January 13, 2014 at 7:10 am
Will Philpott
Just bought the programme through your link, how do I get the three bonuses you mentioned?January 12, 2014 at 4:51 pm
Sexy Female Training - Roman Fitness Systems
[...] can perform with more resistance overtime…seems A LOT like a “cardio version” of my type of density-based training, which as we all know has been very effective for dropping lower body fat (mainly, because it helps [...]August 17, 2013 at 6:11 am
Marcus Rautenbach
Great article! Also, the list is gold :PJuly 23, 2012 at 6:16 am
Isaac Hannon
Hey John, love all your articles and helpful info! I am currently doing the xfld, I was wondering if there is a specific time of the day I should do the density workouts? Is it after I have eaten a lot throughout the day or after a couple hours after a "huge cheat day breakfast" or will the surplus of calories be shuttled into my muscles regardless of what time I perform the training? I don't know if I'm trying to over complicate this or what but I live, eat, breathe fitness and just want to maximize my best potential? Thanks very much Isaac!May 24, 2012 at 12:41 pm
Tianicole28
Do you completely fast the day after your treat day or is there some BCAA'S / or protein involved, specifically after this intense weighted workout?May 2, 2012 at 5:26 pm
Miles Hanson
What is different about Xtreme Fat Loss Diet - Rapid Fat Loss System 1.0 Vs 2.0?May 2, 2012 at 9:28 am
John Romaniello
Less typos, and new studies included in the references! If you already 1.0, DO NOT buy 2.0May 2, 2012 at 1:28 pm
Cisco Balbontin
nice one Roman, never did density training before but will give it a go not sure if I can do it on my cheat day though cause i am usually so full that I can't walk lolMay 2, 2012 at 8:13 am
John Romaniello
Do your density training before you start cheating! You'll notice in on of the I mention that I can't wait to eat ice cream after my workout =)May 2, 2012 at 1:29 pm
Justin324
How many total circuits would you do. in your example you did 1 light and the next heaver. is density training only 2 circuits?April 26, 2012 at 3:12 pm
John Romaniello
you would do 2-3 circuits, each made up of 3-5 exercises. You'd perform each circuit for 2 rounds. So it might be: bent row lumberjack press RDL (repeat with heavier weight) then: DB chest press Pull up reverse lunge lateral raise (repeat with heavier weight)May 2, 2012 at 5:41 am
Jazz
Hey roman, I'm starting the xlfd very soon and wanted to know, all the workouts you have listed are they able to be done with resistance bands? I have no quality gyms in my area, they're all a little bit shady in business practices, and if not able to be done with resistance bands, do you have bodyweight workout alternatives?June 23, 2011 at 10:03 am
Terence
Hi John I'm doing XFLD really enjoying the journey, I have a query regarding Alternating BD Pullover, seems as though there are options when looking at YOUTUBE, which is the one we should be doing. Kind regards TJune 22, 2011 at 7:20 am
Jon Kennedy
Roman, Thanks for the info re density training. I'm just starting out on XFLD (and blogging the experience, if that interests you or your readers) and I'm finding the biggest potential for deviation from the program is in the workouts - for example, timing yourself to 30 seconds per exercise is tricky when you're training alone. Heh heh... scale of awesome. Poor Ballantyne, that guy has some catchup to do. Cheers, JKJune 21, 2011 at 10:37 am
John Romaniello
I would do a short warm up of 5-10 minJune 13, 2011 at 1:00 pm
Aoife
Hi just starting the program and i was wondering with the density training sessions do you need to include cardio warm ups ie 10-15 min jog befor you strat or can you jump straight in with the weights? ThanksJune 13, 2011 at 10:08 am
Keenan Smith
Hey Roman, I was looking through the training part of XFLD, and I was wondering because you wrote up the manual for it, could I substitute your Final Phase Fat Loss 2.0 Body-weight Edition instead? It would be a HUGE time saver for me...May 27, 2011 at 4:01 pm
Elizabeth Chen
Hey, Roman! Love your blog! =D I just picked up The Xtreme Fat Loss Diet through your link. Do I have to e-mail you a copy of my receipt to get the bonuses, or are they sent automatically? By the way, I use a different e-mail address for my PayPal than I use for the fitness newsletters (including the one I'm using to receive automatic updates from Joel). I assume that's only an issue if the bonuses aren't mailed automatically, so let me know. =D By the way, I love your bodyweight edition of Final Phase Fat Loss. I've ridden 77 miles on a bicycle in one day, and trained in Krav Maga for 3 hours at a time, but your workouts are the first ones that leave me absolutely dripping with sweat (but feeling surprisingly good and not too sore at the same time). I just wanted to know: are your bonus workouts bodyweight based as well? How about the ab workouts? I would love it if they were bodyweight, or if there was a way to make them bodyweight-only! Thanks, let me know! =DMay 26, 2011 at 3:36 pm
John Romaniello
Good question! Free veggies are totally free. Don't factor them into your calorie count.May 26, 2011 at 2:50 pm
John Romaniello
Joel will be sending out an update link =)May 26, 2011 at 2:48 pm
John Romaniello
Agreed. Not so hot. Oh, Arnie, you silly boy.May 26, 2011 at 2:47 pm
John Romaniello
Excellent suggestion =) I've started doing this with my videos. Helps A LOT.May 26, 2011 at 2:46 pm
John Romaniello
Good question. Set to set is most important, but obviously increasing each week has benefit. Generally, that's hard to gauge, because within the context of the program you aren't ever repeating a workout.May 26, 2011 at 2:45 pm
John Romaniello
Not much - Joel will be sending out updates, anyway. No need to repurchase.May 26, 2011 at 2:43 pm
Danette
I bought XFLD 2 weeks ago and I remember seeing something that said the new edition was coming out and I would be upgraded. I am really interested in the ab workout with the new program. How do I get it? By the way on cycle 3 and seeing a real difference. I am a fairly fit 43 year old who has 3 kids and could never drop the skinny fat to look good in a bathing suit. I am very impressed so far.May 26, 2011 at 12:52 pm
Mathys
Tell Dave to put his phone in flight mode next time, avoids you having to repeat an exercise 5 times instead of 2 :)May 26, 2011 at 9:30 am
Jana
I just picked up the XFLD and started immediately. I have a calorie range question. I am about 5'4 and 125lbs with 22% body fat. As per the program, my calorie range from many of the calculations is quite low - around 800-900 cals. After reading through your manual i have adjusted as need to increase my cals to around 1000-1100 so that I am not going too low. My question is about veggies, salads and salsa (all free veggies). Do I need to factor them in at all in my calorie count. I know they are free on all days but the fast day, but does that mean they are free calories too? I know they are low cal snacks, but they add up - and most meals I like to turn into awesome salads whenever I can. thanks, and I am totally excited for this program - I just finished FPFL as well.May 26, 2011 at 8:03 am
James
Should the weight and reps increase every time from workout to workout or is it most important that they increase from set to set?May 26, 2011 at 6:56 am
Rick
I am so grateful for all the work you share with us so I don't have to learn it on my own. Great stuff!!!May 25, 2011 at 1:03 pm
Tim
I am just going to start EFLD and I was wondering if I can work my crossfit workouts into the program and at what point would be the best place to insert them. I was thinking that it could sub for some HIIT. Let me know what you think. Again I am inspired by what you have acomplished keep rocking.May 25, 2011 at 10:43 am
Adam
Love the list, but have you seen the women Arnold had a love baby with? I'm thinking she's a 2 or 1 on the Romanz awesome scale.May 25, 2011 at 10:39 am
Chris
Hey Roman, what is the difference between the original Xtreme Fat Loss Diet, and the second version.May 25, 2011 at 10:33 am
John Romaniello
You do them every day. As far as time of day, simply perform them whenever is most convenient for youMay 25, 2011 at 10:03 am
John Romaniello
Hey Randy - on the fast days you can take your supplements as long as they don't contain calories. So Hot Rox, BCAAs, fat burners etc are all fine. On the protein only days, you can take a dose of fish oil at night, but other than that just protein.May 25, 2011 at 10:02 am
John Romaniello
Lol, lots of Fight Club fans here. Okay, fair enough, I may edit the post. Let me know how the density training works out!May 25, 2011 at 10:01 am
John Romaniello
The book gets a 9, the movie gets an 8 =)May 25, 2011 at 10:00 am
John Romaniello
Alex, Good question. Historically I've been against it (cheat days aside), but done correctly, it can be very beneficial and even help with fat loss. There are going to be a few programs that come about about it in the next year, I guarantee it.May 25, 2011 at 10:00 am
John Romaniello
Well, there's no denying that it's intense and that can certainly take a toll on your body. That's one of the reasons it's a 25 day program - after that you need some time off. This was, of course, factored into the workouts - which is why they are a bit less demanding than the ones in FPFL, which includes 3 rest days per week. No worries, we've got you coveredMay 25, 2011 at 9:59 am
John Romaniello
Haha, I think he would be. I should put him on there. I'd rate him at about an 8.75May 25, 2011 at 9:57 am
Natalie Kita
LOVE your "scale of awesome"! Barney Stinson would be proud!May 25, 2011 at 8:22 am
Roan
*Note with my question* I do know that it is an extreme program and that you should take it easy atleast a month after it, but even on such a small scale I mean.May 25, 2011 at 5:53 am
Roan
Hey Roman, I have a question about Xtreme Fat Loss Diet. I have asked Joel too, but I guess he's too busy now :P I was wondering if doing all those workouts is too taxing for your body? Because it would look like: Monday - Density training Tuesday - Lactic-Acid training Wednesday - Strength training Thursday - Dynamic Training Friday - Lactic-Acid training Repeat. Not including the HIIT-cardio sessions of course. But it sounds like your body would have absolutely NO time to repair your muscles or your nervous system. I don't mind putting all my effort into a program, but working out that much sounds like you're working against your body. I assume I am wrong here, else Joel wouldn't release it like this, but why am I wrong?May 25, 2011 at 5:49 am
Alex Mitchell
Hey John, I liked the list. I'm also a huge Arnold fan. One of the workout books I bought many years ago was the Arnold Bible. However, I'm starting to waver a little on the "Sperm-inator" ;-) What's your thoughts on late night eating, and midnight snacking? Thanks! AlexMay 25, 2011 at 5:33 am
Reka
Why did anything get more awesome than Fight Club? :(May 12, 2011 at 2:10 pm
Berzinator
I'm sorry but Fight Club is TOTALLY in the Awesomly Awesome category, not the Very Awesome category, lol. Interesting about the density training. May try to throw that in every once in a while.May 5, 2011 at 12:05 pm
Monica
I just purchased the EFLD and have just finished my first fast day, so far so good. But I do have a question. When do I do the weight workouts? I have read all the information from all the books and it doesn't let you know when to do the weight workouts! Once a day or 3X a week?It has all the Workout sets A,B and C. But how often do we do them and when? ThanksJune 9, 2010 at 12:38 am
Joseph
Not about Density Training, but had a question about an exercise in the Dynamic Training workout #2 -- Alternating DB Pullover - first thought - cross bench pullover, but alternating? - then saw a squat to db pullover on youtube - kind of a cross between db upright row and press --- do you have a vid so I can be certain of the exercise?June 2, 2010 at 10:19 pm
Yuri
Great workout Roman. Getting all the big muscles involved. I'll be giving that one a shot!May 17, 2010 at 4:01 pm
aaron
Hello John i bought your'e final phase fat loss package 8-9weeks ago and have completed it and a bit more but am now looking for another programme to do was wandering if you have any more for me as i really enjoyed the workouts and intensity and the results they were giving me . Do you reckon that i could repeat the programme again and still get excellent results? thanks very much . AaronMay 13, 2010 at 7:26 am
Sherah
I am now on cycle 2, fast day - I love XFLD so, so much! It's awesome. Down 2 lbs and 1/2 % body fat so far (I am already at my goal weight so don't expect to lose much, but am excited about losing 4% or more body fat!). Question: is there a forum or anywhere that you know of that we can go to ask questions, and just kind of band together with others who are doing the XFLD? I know it would really help my motivation - if there isn't, any plans to put one into motion? I feel like I just need somewhere to connect since this is so extreme, none of my "normal" workout buddies get it, you know? Loving the workouts though, or should I say, I hate them?? I REALLY do hate bulgarian split squats, though. Especially 15 reps per leg, oh man, I really have to psych myself up for those.May 11, 2010 at 2:55 pm
Dean
This is AWESOME, to say the least. Thanks John the very awesome. Funny ass list that is too! :PMay 10, 2010 at 10:19 am
Sean
Great list John. I tend to do density more than any other type of training. I like to go heavy so light then heavy is my preference; however, I am adding more small circuits in my routines for the fat burning effects. I am on a 3 day a week workout schedule and the workouts are brutal since they hit different body parts, so I have to decide early if I go heavy or light. We all appreciate these circuits you post and different exercises, such as the LJ Press. I'm old school with the Military Press or DB Press, but I might give the LB Press a try.May 8, 2010 at 10:05 pm
Mai
Hi John! Thanks for breaking a Density Circuit down. I have to say your workout plan is intense & I am excited to put it in to action as part of the XFLD that I recently purchased. I have a question for you: Is there a sub-exercise for the 'Dumbell Swing' (Density WKT#1, A2)? There is NO way I can do that move in public. Also some of the youtube demo links aren't working (just ran through the whole shebang to prep for the XFLD), is there another list or way to access the right exercise? ~Thanks for making the planet a hotter place! MMay 8, 2010 at 11:17 am
RANDY
hi roman! anyway on the fast day, is it ok to take supplements like creatine,mag 10 or anavol. Or a fatburner like hotrox/lipo 6? 2nd question sir, are the protein only days stricly protein? yu cant take any fish or flax oil? ThanxMay 8, 2010 at 4:13 am
Momof3
I am gearing up to start next week after a vacation and I want to get all my questions out so I can do it correct from the start. I typically will be getting my first workout in between 5:30 and 7:30 am. For each of the 5 days (except the Cheat day) what if anything should I eat or drink before the early morning workout? Also on the days were there is an evening workout (moderate cardio) if I workout after dinner do I need to eat again after working out?May 8, 2010 at 1:59 am
Mike
Coach John im a former student athlete i have been invited to workout for some teams in 44 days and really need to drop some body fat im about 5'10 213 . i relied mostly on my strength and skills to play against bigger & taller players i know at the next level its going to take more if i get a shot . If you could please give me some advice as to wut to do i would greatly appreciate it. God BlessMay 7, 2010 at 1:25 pm
Chris Brit
@Mads - Your leptin levels in your body will be so high from the previous day to the fast day, that you muscle mass wont deplete.May 6, 2010 at 8:21 pm
Mads
Hej Roman, You dont eat at fast days at all, even if you get hungry? Wont that burn muscle?May 6, 2010 at 12:41 pm
Mike Arone
Don't know if anyone asked this yet... Does it matter when, during your Cheat Day, that you do the workout...morning...after smashing 47 scoops of ice cream when you may have insane energy...? "Scale of Awesome" was incredible...so jealous that I didn't think of that...at least if I were to make my own "Scale of Awesome" I would put your scale on it at a "9"...only because "10" would consist of naked chicks, protein shakes with peanut butter and Starter jackets.May 6, 2010 at 10:20 am
david
hey on a complete fast day is it alright to have a post workout shake just to help with muscle recovery?May 6, 2010 at 8:22 am
Clement
Hey roman, just got XFLD. It looks great! The supplement's expensive, though. But it's just for 25 days, so heck! I don't really understand joel in the non-cheat days, though. How far below maintenance should I go. Not referring to the protein-only days, that one's pretty straightforward.May 6, 2010 at 5:48 am
Travis
Hey Roman, Your "Scale of Awesome" was hilarious. I found it while skimming through XFLD yesterday. TravisMay 5, 2010 at 10:00 pm
Darryl
Oh yeah btw, I meant to ask you can you sub out the exercises with bodyweight because I am a strictly bodyweight pracitioner(Not necessarily by choice, even though I love the idea of all natural movements, but because I don't have access to any heavy weights). Any suggestions for challenging exercises?May 5, 2010 at 9:43 pm
Darryl
Hey John Great post bro. I've recently been trying to develop more strength by doing strength training workouts. It looks like Density training is the way to go. I hope that cheat days will not only keep me lean but also help me to generate enough power to perform better in my parkour practices. I really need to build up some upper body ape strength to improve my vaults, muscle ups and handstands. :P Keep up the awesome posts man :)May 5, 2010 at 9:32 pm
William
I feel as if I got a great education in this post..... Not in density training but in awesome. Don't use the word much over here but I think I may be converted. Nice tip about increasing the weight during the session for density training. I usually did it per workouts before. Thanks.May 5, 2010 at 6:31 pm
Slagathor
Is that Joel's neon green shorts he wears on pretty much all his "public" photos or do you guys actually have matching paris? (which would not surprise me at all) Nice post, it answered some of the questions I had in the previous one. Knowing about the set-up with days in XFLD and the work that comes along with it, I just want to be mentally prepared. On a 1-10 not awesome scale, how hungry will you be on the rest of the days? I've been incorporating fasting after my cheat day for two weeks now and I like it, it doesn't bother me at all. That day. But come wednesday (I fast on Monday's) it feels like my body is catching up on me, cuase I'm constantly hungry! When not fasting after a cheat day but going low carb, I never had hunger pains throughout the week. So, come depletion day 4, will I be in a hulk state of mind and need to take time off from work to be sure not to kill my clients? Or do you find the biggest challenge to be mental, knowing you'll only have steak or protein for the entire day?May 5, 2010 at 6:29 pm
canada
7 - whaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaat?May 5, 2010 at 4:45 pm
Norma
John... I purchased XFLD through Joel's link and just saw your link for free stuff. Can I still get that from you??? I want my abs to pop! I just got through listening to Favia and Vince, what a cute couple. It was so encouraging to listen to them. You did an awesome job too. I think I will do my shopping on the day before my cheat day, like you! Thanks for all you do! NormaMay 5, 2010 at 4:34 pm
Brett C
Thanks Roman, we all love to see you struggle just like we do =)May 5, 2010 at 3:26 pm
Justin Eroh
@John Romaniello - John, do you continue on the next day with a water fast and lactic acid training?May 5, 2010 at 2:58 pm
John Romaniello
Originally Posted By NathanHey Roman, my first attempt at training on cheat day was tough, i felt really full and bloated. is there a tactic you use on this day? What time of the day do you train? I felt full from1pm-6pm and trained at 3pm and it was painful. Im guessing i will be more used to it next time, any thoughts? Thanks As I mentioned to Jools, I like to have just a mildly cheaty breakfast, wait about 2 hours, KILL it in the gym, then cheat the rest of the day. Hard to train like crazy on a full stomachMay 5, 2010 at 12:46 pm
Peter
might seem like a silly ques but should i do only 2 sets per exercise? and how could someone in jamaica get XFLDMay 5, 2010 at 12:33 pm
John Romaniello
Originally Posted By DeniseAww, but Denzel Washington is Totally Awesome ;) Ha! He's Joel's favorite actor, so I hate him just for fun. Makes me happy to tell Joel he is wrong about everything.May 5, 2010 at 12:05 pm
John Romaniello
Originally Posted By freddiei'm in the middle of week2 on FPFL, cheat day i've planned for friday (after thursdays LA workout), now i'm trying to keep a leveled head and stick to the program as it's written. but you just keep shooting out those cool tips all over the place on how to tweak the fatloss. my question is, should i temper and tweak the allrdy hard FPFL program? yes, i do hate you sometimes when i'm getting to the end of a set or the workout as a whole. I'd say tweak the schedule SLIGHTLY--don't rearrange your diet day, but on Friday do a Density workout on the cheat day instead of lactic acid. See how you like it, it's pretty fun and definitely the most effective way to do thingsMay 5, 2010 at 12:04 pm
John Romaniello
Originally Posted By JoolsHey Roman, Its my cheat day today and im actually really quite excited! (Evidently as ive been on your site since 6:30am this morning!) Its really awesome that The Cheat comes around every 5 days as it will really help with staying on plan for the low calorie days after. Ive got my protein powder on the way but the BCAA Joel recommends is expensive! However I do have a few small questions, more to settle my mind than anything else. I am quite a small woman (say around 5'1, 115lbs) and maintenance is roughly 1200 calories. But today, being outrageously optimistic, I can put anyway 3000 or so? And secondly, the training is to be done at the end of the day to max EPOC on the fast day after and utilize all the delicous goodness I will have consumed and help to turn it into muscle, or is it best to do at the beginning of the day? I think I may have answered my own questions here, but I still get the feeling that the Gods Of Diet will not be pleased with me and I will choke to death on the pizza im planning for dinner... :) It would be an awesome way to go. Thanks Jools Hey Jools, I'd say you can DEFINITELY put away 3000 cals. That's not too much at all. In fact I ate 3000 cals while write this sentence, so you should be good to go. Regarding training time--I actually like to have a nice half-cheat breakfast (usually a bowl of cereal and some protein; eggs etc) then wait about 2 hours, train at 11am or 12, have my post-workout shake, and then cheat the rest of the day. Sometimes I'll bang out extra work for a lagging body part during the day, but for the most part I just like to focus on eating.May 5, 2010 at 12:02 pm
John Romaniello
Originally Posted By Mathieu"Awesomen't" is an awesome (about 7 in the scale, actually) way to call the worst elements on said scale. However, while you wrote Javelin Press, I'm pretty sure it's lumberjack presses on the video :) Cheers Roman! correct, fixed! that's what I get for blogging at 2amMay 5, 2010 at 11:56 am
Julie
I would have to say all of the above info is Wicked Awesome! Nice Work!May 5, 2010 at 11:45 am
Nathan
Hey Roman, my first attempt at training on cheat day was tough, i felt really full and bloated. is there a tactic you use on this day? What time of the day do you train? I felt full from1pm-6pm and trained at 3pm and it was painful. Im guessing i will be more used to it next time, any thoughts? ThanksMay 5, 2010 at 11:14 am
Rylee Jo
Great info! Thanks! PS. I love the list!May 5, 2010 at 11:00 am
Trevor
John, your blogs are hilarious, and I love the 10 levels of awesomeness (though I thinking winning fantasy football should be MUCH higher).May 5, 2010 at 10:21 am
Denise
Aww, but Denzel Washington is Totally Awesome ;)May 5, 2010 at 9:11 am
Clement
Nice one, roman. No doubt about it, FPFL is just hard core. Thanks for bringing out the definition in my abs - and almost killing me in the process!May 5, 2010 at 8:57 am
Chris
This is really cool, I'm on the NNMB program at the moment, DEFFO gonna use this program to cut down afterwards! P.S John, haha you always make me laugh in your videos and posts, that scale of awesomenes was, well, just awesome! Makes me wanna work towards my goal even more! Keep it up! Chris, Manchester, UKMay 5, 2010 at 8:12 am
Alex - UK
Awesome blog as always JR WIth regards to the circuit, to put it into context with the training around it; would you go to the gym, perform the circuit 2 times then call it a day, or would you do some other stuff before or after? what do you personally do? Cheers chapMay 5, 2010 at 7:26 am
Neelabh
Most Awesome - The Scale of Awesome!!!! Awesome - Density Training as Shown Least Awesome - Roman's shorts curling up as if getting an erection during set 2 of lumberjacks. ............ Check it out again!!!!!!!May 5, 2010 at 6:40 am
Kris
Hi Roman, I just picked up XFLD through your site! Can't wait for your ab bonus to really make the abs pop. Question: On which day is the Cheat Day to start? Do we start on the Sunday or Monday or does it really even matter? So then every fifth day the Cheat Day will be on a different day, right? So when the first five day cycle is completed you just keep going into the second five day cycle without any breaks inbetween? Thanks,May 5, 2010 at 6:38 am
Mathieu
"Awesomen't" is an awesome (about 7 in the scale, actually) way to call the worst elements on said scale. However, while you wrote Javelin Press, I'm pretty sure it's lumberjack presses on the video :) Cheers Roman!May 5, 2010 at 6:32 am
craig
Since getting your FPFL pack, Density Training has quickly become one of my favourite styles, it's good to know it can help me put on muscle as well as lose fat! P.S. - love the Scale of AwesomeMay 5, 2010 at 5:25 am
freddie
i'm in the middle of week2 on FPFL, cheat day i've planned for friday (after thursdays LA workout), now i'm trying to keep a leveled head and stick to the program as it's written. but you just keep shooting out those cool tips all over the place on how to tweak the fatloss. my question is, should i temper and tweak the allrdy hard FPFL program? yes, i do hate you sometimes when i'm getting to the end of a set or the workout as a whole.May 5, 2010 at 4:31 am
Jools
Hey Roman, Its my cheat day today and im actually really quite excited! (Evidently as ive been on your site since 6:30am this morning!) Its really awesome that The Cheat comes around every 5 days as it will really help with staying on plan for the low calorie days after. Ive got my protein powder on the way but the BCAA Joel recommends is expensive! However I do have a few small questions, more to settle my mind than anything else. I am quite a small woman (say around 5'1, 115lbs) and maintenance is roughly 1200 calories. But today, being outrageously optimistic, I can put anyway 3000 or so? And secondly, the training is to be done at the end of the day to max EPOC on the fast day after and utilize all the delicous goodness I will have consumed and help to turn it into muscle, or is it best to do at the beginning of the day? I think I may have answered my own questions here, but I still get the feeling that the Gods Of Diet will not be pleased with me and I will choke to death on the pizza im planning for dinner... :) It would be an awesome way to go. Thanks JoolsMay 5, 2010 at 3:59 am
RANDY
i really like the fact that you and joel are helping each other out. Theres no jealousy or competition between wich products to buy. also read this article on t nation. hope joel can expound on xfld soon, id be interested to learn but unfortunately dont have enough moola to buy. Thanks for being awesome manMay 5, 2010 at 3:59 am