For those of you who have read any of my journals, you know that I am certainly not new to weight loss and have dedicated what I feel is a fairly long time to the pursuit of this goal in the past. And I have met with success.

For those of you who don't know me, assume that I know the basic principles of fat loss (caloric deficit/diet is key and king, etc.)

Anyway, this summer, I'm working off the rest of the fat that I didn't get around to ridding myself of the first time.

It should only be 5 lbs. at the most 10 lbs.


The Question

I have 2 lifting programs that I am aware of/willing to perform to achieve this goal.

Should I do the NROL Fat Loss programs (including Fat Losses I, II, and III)
or
Should I do Waterbury's 10x3 for fat loss


Edit
I recently finished both Stength I and Strength II of NROL, I would like to keep the majority of that strength, let's say that's a very impotant factor in which program I choose.

thanks for voting whoever has so far, explanation would be appreciated as well

i just really cannot choose.
i was going to say NROL routines because you were raving to me how the strength programs were working very well for you. the same guy made the fat loss programs so i would just do those.

but after reading the waterbury 10x3 for fat loss, it looks very fun lolz
and waterbury's methods do work well(IMO)

if i were you, i would do NROL fatloss. alwyn is trustable.
il probably try them myself not too long from now

...although the waterbury 10x3 looks very fun xD and the fat boosting HIIT section looks effective too. heck i want to do them both now :]]]

i think either programs will work very well depending on your diet.

I have diet handled.

I was thinking, since alwyn allows for you to do 2, 3, or 4 workouts in a week.

why not 3 workouts in a week, 2 of them from NROL Fat Loss and 1 of them from 10x3?

you have a big hole here

NROL FL I, II, III is about 12 weeks worth of programming

10x3 is for 4

10x3 extends to 8, there are changes in weight used and rest time in the template in the link.

by NROL FL, i meant any one of I, II, or III, sorry I wasn't very clear

Based on the fact that you want to maintain as much strength as possible, I would go with Waterbury’s 10x3. This workout still permits you to lift heavy and retain muscle, while I feel the high reps in Alwyn’s program promote muscle endurance. I’ve personally done the NROL fat loss programs, and they DO work, however I was flat out SKINNY after 12 weeks of them. I may not have been eating enough, but I don’t feel the program does much for muscle retention. Since your only trying to trim 5-10 lbs, you should only need to cut for 4 weeks… 3 months is way too long.

I'm currently doing a 7x5 routine 2-3 times a week and it’s really done wonders for me. It’s a huge change from the higher rep workouts I was doing before. I'm a big advocate of lifting very heavy all the time and adjusting your diet to fit your goals.

I appreciate the input

But are you really lifting heavy in 10x3?
According to the template you are supposed to use 75% of our 1 RM, a.k.a. approximately your 10rep max for the 3 reps, is that really "heavy"?
certainly it's higher than my 15 rep for Fat loss I...

You're right in that I wouldn't classify it as "heavy", but it's "heavier" than NROL. My point of view on cutting is that your calorie deficit determines your fat loss, while your training determined your muscle/strength retention. I find that my body reacts to lifting with low reps, high sets, and higher weight, your muscles may work better with higher reps... If you've had good results with NROL Strength (low reps, high weight i believe?) then you may find that the 10x3 works for you.

Hmm, that makes sense.

Thanks

I did the nrol fat loss with pretty good results. I am using a hypertrophy program with waterbury right now that is working really well too. I would go with NROL though just because I know it worked for me.

edit: However, I also found, like Skian did, that I lost some strength on the program, which is something you should think about.

you'll be able to use more than 75% of your max, chad just ****ies it down a little in the article. Lift it as heavy as you can with keeping good form on all 10 sets if you go with 10x3. Your CNS won't crash and burn, don't worry.

I agree 100%. I'm not sure why some of Chad's programs have so much lifting below your full capabilities... I don't think there's a magical formula of sets, reps, programs, etc that'll be the perfect choice. Just bust your ass in the gym and stick to a clean deficit diet, you'll be fine.

That's exactly what I wanted to hear. I'm more than willing and comfortable to take your word on this.

One question. I already did one workout of NROL Fat Loss I for ****s, yesterday, and the day beforei did some cycle sprints and for some reason my knees kinda hurt, never happened before. I did do full squats for Fat Loss I, but I've been doing full squats for 2 months now with no problems. Should I just take one more day off and go ahead with 10x3?