Depletion Workouts & High Protein Diets

Sorry this Depletion Fat Loss Workout call is late…I didn’t get home until 2:30am on Sunday night (6 hours late)…

That ended  a 16 hour travel day from Austin to Toronto, with a 6 hour delay in Houston. Definitely not as smooth as the flight down through Chicago…I can only hope that the streak of crazy Sunday airplane stories doesn’t continue next weekend when I fly home from Philly.

But you have to make the best of a bad situation.

And it helps when you are prepared. I had plenty to do. I had the right snacks (2 apples and trail mix). And I had the right attitude. So make sure, that no matter how bad things get this week, that you…

1) Make the best of a bad situation – so that you still make progress no matter who conspires against you
2) That you are prepared for the worst – so identify the obstacles in your life and come up with 2 solutions for each
3) That you always keep the right attitude…and never, ever, EVER give up.

Now to be honest, my nutrition was not perfect on the weekend, but it was a good rest and I’m starting a new program this week so I will be starting conservatively…focusing more on bodyweight exercises.

Next weekend…off to Atlantic City to hang out with Joel Marion again. That will be the 3rd weekend in a row…then I get a week off, and then to his wedding on August 7th.

Then I’m off to Lithuania and Poland for an interesting trip, including some hiking in Poland.

This week, we’ll cover workouts for busy people.

Click here to listen to the call…

Now let’s get into the TT Workout and tips…

Monday – July 19th

Transformation Tip of the Week:
“It is never too late to be what you might have been.” – George Eliot….I say, “There will be times you mess up…and that’s cool, as long as you learn from it.”

TT Depletion Workout A

On this program you only train twice per week, and each workout requires a very focused and intense 20 minute circuit.

Day 1 – Workout A – Home Gym Version
1A) KB 1-Arm Swings (30 seconds per side)
1B) Pushups (Advanced use Decline Pushups)
1C) Bodyweight Squat – close stance
1D) Mountain Climber (alternate sides)
1E) Front Loaded Split Squat or Lunge Jumps (or any single leg exercise)
Repeat the circuit as many times as possible in 20 minutes.

You can also do a barbell version instead.

Day 1 – Workout A – Barbell Version
1A) Squat
1B) Lunge
1C) Pushup
1D) Deadlift
1E) Rollout
Repeat the circuit as many times as possible in 20 minutes.

Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Diabetes Metab Res Rev. 2010 Jun 7;26(5):393-405. Enhanced weight loss with protein-enriched meal replacements in subjects with the metabolic syndrome.

Subjects had metabolic syndrome.

German researchers put these subjects on a diet (500 calorie reduction from baseline) and assigned to “high protein” or conventional protein.

NOTE: High protein = 1.34g/kg

That is ONLY 0.61 grams of protein per pound of bodyweight. NOT MUCH!

(Conventional = 0.36 grams of protein)

It was a 12 month diet and protein MRP’s were used. 67% of the participants completed the 1-year study.

High-protein diet lost more body weight and more fat mass compared with those on the conventional protein diet, whereas the loss of fat-free mass was similar in both diet groups.


TT Depletion Workout B

Home Gym Circuit

1A) Jumps
1B) Prisoner Squat
1C) Close-grip Push-ups
1D) Bodyweight Row or DB Row or Plank
1E) X-Body Mountain Climber
Repeat the circuit as many times as possible in 20 minutes.

Barbell Version
1A) Jumps
1B) Front Squat
1C) Pushup or military press
1D) Barbell Row
1E) X-Body Mountain Climber
Repeat the circuit as many times as possible in 20 minutes.

Do 30 minutes of fun activity…and another research review

Another study on the benefit of exercise…for a weird situation…

J Hypertens. 2010 Jun;28(6):1186-93.  Regular physical activity attenuates the blood pressure response to public speaking and delays the development of hypertension. Palatini P, Bratti P, Palomba D, Saladini F, Zanatta N, Maraglino G.

From Italy, 75 sedentary and 44 active participants screened for stage 1 hypertension with consistent activity habits and 63 normotensive individuals as control.

The blood pressure response to public speaking was greater in the hypertensive than the normotensive participants.

Active participants were less likely to develop incident hypertension than sedentary ones.

Regular physical activity attenuates the BP reaction to psychosocial stressors.


There is no 3rd workout in the Depletion program, so I wanted to mention how my workouts typically look.

I start by doing self-massage using an acuball and foam roller. Then I do dynamic stretches and bodyweight exercises, and even a few static stretches.

Then I start the training with an explosive exercise first – such as jumps or med ball throws.

Then I move to the main exercise, such as squats, deadlifts or presess.

I follow that with assistance exercises, mostly bodyweight versions.

Finally, I finish with ab endurance exercises.

Social Support Saturday

30 minutes of fun activity…now let’s look at the power of social support that helped Charles Hiller lose 25 pounds in 5 weeks. By the way, Charles had the program for 3 years (!) before finally starting! But then he started fresh with new diet and looked at why he was binge eating. And he realized how important social support is. Here’s his quote:

“So in 5 short weeks I am on my way to healthier life. My quality of life has greatly improved and my emotional well being has not been this good or stable in at least 20 years. There isn’t a day that goes by where someone doesn’t compliment me and ask what I am doing to be successful with my transformation. I explain as best as I can then I refer them to the TT website and the total diet solution websites.”

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare. Here’s some interesting data…

According to the International Food Information Council Foundation (IFIC):

  • 77 percent of respondents say they are trying to lose or maintain their weight
  • Yet only 19 percent say they are tracking calories.
  • And only 12 percent were able to accurately estimate the number of calories they should consume in a day.
  • Plus, 43 percent don’t know how many calories they burn in a day
  • 60 percent also say they are engaging in physical activity to lose or maintain weight.
  • But 77 percent – the same percentage who are trying to manage their weight – are not meeting the government’s physical activity guidelines, notably the recommendation to include strength training, and roughly a third of Americans perceive themselves to be sedentary.

Get more education! That’s what I’ll bring you, of course!

Next week!
TT Workout – TT Hardcore 2K10
Research Review – Milk & Weight Loss…the controversy continues
Another contest winner profile