Powered by BALLISTIC MANAGEMENT Free resource THE FAT LOSS MATRIX © 2020 Ballistic Management Inc. All Rights Reserved THIBARMY.COM Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions and do not participate in or encourage electronic piracy of copyrightable materials. «Thibarmy” and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visit us at www.thibarmy.com or contact us at info@ballisticmanagement.com Here is what we consider to be the most effective way to program a fat loss phase of 10-16 weeks. It’s based on a step-by-step process in which lifting, cardio, and dieting are adjusted to each other, ramping up the fat loss efforts while minimizing the chances of the side effects of serious dieting. THE FAT LOSS MATRIX 2 IMPROVING CAPACITY TO MOBILIZE FAT MAXIMIZING CAPACITY TO RELY ON FAT FOR FUEL FAT LOSS BLITZ EXTREME MEASURES PHASE 1 PHASE 2 PHASE 3 PHASE 4 FOR COMPETITORS ONLY BECAUSE IT WILL CAUSE PROBLEMS Calories A Small deficit Calories A Moderate-small deficit Calories Moderate to large deficit Calories Large to a very large deficit Diet Keto (high fat, minimal carbs) Diet Targeted low carbs (carbs post-workout only) Diet Carbs post-workout & evening meal Diet Idiotic (very low carbs AND very low fat) Protein 1.0 – 1.25g / pound Protein 1.0 – 1.25g / pound Protein 1.0 – 1.25g / pound Protein 1.5 – 1.75g / pound Lifting Heavy, lower volume, sets lasting less than 25 seconds, longer rest intervals Lifting Moderate volume and intensity (6-10 reps/set zone), slightly shorter rest intervals Lifting Higher volume, short rest, lower weights/higher reps (10-15) you can use supersets, drop sets, circuits, etc. Lifting Beast mode training, essentially high volume, low rest, tons of intensification methods, etc. Cardio Low-intensity steady-state 20-30 minutes 3-5 times per week Cardio Low-intensity steady-state 30-40 minutes 2-3 times per week Cardio Sessions are a mix of short intervals (15 sec hard/45 sec relax) followed by steady-state (20-25 min) and finishing with longer intervals (30 sec hard/30 sec relax) Cardio Sessions are a mix of short intervals (15 sec hard/45 sec relax) followed by steady state (20-25 min) and finishing with longer intervals (30 sec hard/30 sec relax) High-Intensity Intervals (15sec hard/ 45 sec relax) 1-2 times per week This is done 2-3 times per week, ideally on non-lifting days, and add 20-30 minutes of steady-state cardio on workout days. This is done 2-3 times per week, ideally on non-lifting days, and add 20-30 minutes of steady state cardio on workout days. THE FAT LOSS MATRIX 3 Christian Thibaudeau ABOUT CHRIS Christian Thibaudeau: has been involved in the business of training for over the last 20 years. During this period, he worked with athletes from 28 different sports. He has been “Head Strength Coach” for the Central Institute for Human Performance (official center of the St. Louis Blues). His work method enabled him to lead several successful athletes in a multitude of different disciplines. Christian is a prolific writer with three books published, each of which translated into three languages (The Black Christian Popularized the Neurotyping System Neural optimization supersedes hormonal optimization because the neural response affects the hormonal response. This is essentially the founding principle and inspiration Book of Training Secrets, Theory and Application of Modern Strength and Power Methods, High Threshold Muscle Building). He also co-wrote the book Maximum Muscle Bible (2017) with Paul Carter. Christian is also a senior author and head writer for the E-Magazine T-Nation. His articles are read by over 200,000 people every week. As a lecturer, he has given conferences and seminars around the world, to audiences ranging from amateur athletes to health professionals and coaches of all types. behind Christian Thibaudeau’s Neurotyping System. The bottom line is simple: you are more likely to train hard, be focused, and stay motivated if you like the type of training you are doing. The training that goes against your nature causes a higher stress response that hinders optimal progression.
