In my case, I rapidly lose a lot of weight and inches on my waist during the first week of the diet but since the last weeks I really hit a plateau : my weight still going a little up and down but my waist line almost stayed the same during the last 3 weeks.
I increased the cardio sessions, I hit the weight hard on WSP and I modified my carb portions.
I’m out of resources right now and don’t know what to do to keep the motivation…
Is anyone in the same situation?
Thanks for any input.
[quote]grimskunk wrote:
In my case, I rapidly lose a lot of weight and inches on my waist during the first week of the diet but since the last weeks I really hit a plateau : my weight still going a little up and down but my waist line almost stayed the same during the last 3 weeks.
I’m out of resources right now and don’t know what to do to keep the motivation…
Is anyone in the same situation?
Thanks for any input.[/quote]
I am in exactly in the same position. I too have hit a sticking point. My plan is to tighten up the diet as people tend to get more lax as they progress into things. I will be more faithful with the cardio too and I was thinking of mixing it up so that I beat the boredom factor, like throwing in some endurance runs or hill intervals one or two days a week. I think maybe our bodies have adapted to the predictability of the diet and training…time to throw a curve.
What do you think of the concept of a body having a “Set Point?” I think I will start a thread on that…
Michelle
i took a week off this week and i am starting back up today…
Hey all,
It sounds like some people’s progress has slowed down. My progress is still going great, but I have changed a few things throughout. I don’t know if this will help any of you:
1- My HIIT has always been hill sprints the entire diet usually done in the morning. 2 weeks ago, I started going to the track a few nights a week. For me, I work harder running a distance than just sprinting for the allotted time (I let myself slow down for this!). So, I do: 600,600, 500, 500, 400, 400 or a variation of this (those are in meters). I found I can push myself much harder this way & it is still around the same allotted time that we are supposed to be running for.
2- Last week I started WSP over & will do it for the next 4 weeks. I am doing 1 week of each cycle (the harder week). I also added in 2 “booster” sessions from Chad’s recent article. These are good LAT sessions for fat burning as well.
Hope this helps.
You may want to edit this due to confidentiality. Joel does not want specifics mentioned.
Glad to see there are some people still following it. Yea, sticking points suck! Especially when your kickin your ass!
I plan to stick with it till I hit my goal!
Let’s keep the discussion going! Besides WSP, anyone else doing a different weight training routine? Please post any training routines that have been effective for you!
I’m currently on a 3 day split. Chest/Shoulder/Tri, Back & Bi’s, and Legs.
I used 10x3 for fat loss while on the diet. It was awesome.
I reached my goal and have now started a clean bulk and I’m on ABBH now.
[quote]JKThreeEleven17 wrote:
I used 10x3 for fat loss while on the diet. It was awesome.
I reached my goal and have now started a clean bulk and I’m on ABBH now.[/quote]
Just to be curious, did you find this program still effective for a fat loss goal even if you are only working out 2 days a week? Have you made some modifications?
The problem I have with the sticking point I reached is that I didn’t start to be more lax on the diet or training : I personnally reacted the opposite way by increasing intensity and number of cardio sessions and my training sessions was more brutal. I also paid much more attention to my portions. Also, I know it should not be considered as a magic pill but I am running HOT-ROX max strenght edition to maximum dosage.
I just cant lose fat around my waist…
WEIRD.
[quote]Bittabit wrote:
I am in exactly in the same position. I too have hit a sticking point. My plan is to tighten up the diet as people tend to get more lax as they progress into things. I will be more faithful with the cardio too and I was thinking of mixing it up so that I beat the boredom factor, like throwing in some endurance runs or hill intervals one or two days a week. I think maybe our bodies have adapted to the predictability of the diet and training…time to throw a curve.
What do you think of the concept of a body having a “Set Point?” I think I will start a thread on that…
Michelle
[/quote]
[quote]grimskunk wrote:
JKThreeEleven17 wrote:
I used 10x3 for fat loss while on the diet. It was awesome.
I reached my goal and have now started a clean bulk and I’m on ABBH now.
Just to be curious, did you find this program still effective for a fat loss goal even if you are only working out 2 days a week? Have you made some modifications?[/quote]
You can modify the program to be how ever many days you want. I am currently doing the 10x3 but going 3 days a week. It’s pretty flexible. Check out the 10x3 thread or PM me if you’re interested.
I thought the program lacked chest work (with only dips) so I decided to do the following:
MONDAY - Weight Training
Exercises:
WEDNESDAY - Chest
Exercises (Alternate 1&2 Each Week):
FRIDAY Day 5 - Weight Training
Exercises:
Wow thank you so much for sharing this training program bro. I will surely try it soon!
[quote]JKThreeEleven17 wrote:
I thought the program lacked chest work (with only dips) so I decided to do the following:
MONDAY - Weight Training
Exercises:
WEDNESDAY - Chest
Exercises (Alternate 1&2 Each Week):
FRIDAY Day 5 - Weight Training
Exercises:
[quote]JKThreeEleven17 wrote:
I thought the program lacked chest work (with only dips) so I decided to do the following:
MONDAY - Weight Training
Exercises:
WEDNESDAY - Chest
Exercises (Alternate 1&2 Each Week):
FRIDAY Day 5 - Weight Training
Exercises:
Great mod JK… I’ve often thought of throwing in some 5x5’s of some minor compound lifts or even a few iso’s to fill in some gaps. I do think the dips alone are enough for chest, at least for me. Especially if you do them right after your deads.
Oh, by the way, here’s a link with pictures for the Rotator Cuff exersizes:
http://www.T-Nation.com/readTopic.do?id=459577
Interesting program. Thanks for posting all the detail! I’ll have to try that out when I come back from my Hawaii. 10 Days in Oahu. I still plan to stick to the CD program. At least i’ll be able to do my cardio sessions.
For those who were stuck with the same numbers for few weeks…were you able to break through the plateau?
You can private me if you have too much specific details to reveal.
Thanks
I guess I had a minor plateau…I losy “only” 1 pound in 1 week a few weeks ago…so far since April 3, I have lost over 33 pounds and over 8 inches off my gut, averaging 2.85 pounds per week, and over ,6 inches off my gut per week. If you take off my 8 pounds I lost the first week, it is still over 2.3 pounds per week. True, I had a lot to lose, but I was already exercising a lot, just had to get my diet in line. I am under 250 for the first time in many, many years. Can’t wait to see what 230 feels like!
Thanks Joel!
Timm
So who is still going strong on this? Just got back from Hawaii, and am looking to jump back on! Overall I did pretty good dietwise on the trip. A few treats here and there… LOL
Clean Slate starting Monday!
i got back from vegas and havent really gotten back into the swing of things…i am thinking of starting from week 1 again after next weekend.
I had to take about 3 sort of “off” because I moved across country. However, I decided to start back again on sunday with measurements and a cheat day.
To my surprise I had only gained about 2 pounds and even more surprising was that my bf only went up about 0.2-0.3% meaning that i only gained about 1/2 a pound during that time and about 1.5 # of LBM. I attribute this mostly to the HRX that i have been taking the last several weeks.
I started back into the maintenance phase yesterday and will report back on sunday morning with “first week” measures.