I’m a bit worn down at the end of week 9, but knowing there’s only 1 week to go until the carb-orgy is what’s keeping me going right now.
I just read in Thib’s Q&A that we’re supposed to be taking our pre-workout shake/whatever before the intervals and not just before weight lifting sessions. I have not been taking anything before intervals up to this point in the program.
I think adding this in will help me out a ton in week 10 as I had to seriously convince myself intervals were possible after Tuesday’s leg session.
LoL, that’s good news. Personally, I usually take 1/2 of what I’d usually take pre-workout before intervals, and half of my PWO drink if I’m also doing abs.
I just bought the book and was hoping someone already using the program could make sense of something for me:
For the diet, it says that 1 whole egg = one portion. Also, 75g of chicken= one portion.
So for instance, if a certain meal calls for 4 portions of protein, if you chose eggs, it would amount to about 24 grams protein, and if you chose chicken would amount to almost 90 grams of protein.
What am i missing?
Common sense 
Just don’t use too many whole eggs. Or, if you want, just count the yolk towards fats and white towards protein, like I do. Seriously, just use your common sense.
Common sense? My guess is that CT more likely missed something in a cheaply done book.
How do you factor in common sense when using one protein source gets you 24 grams and using another for the same “portion size” gets you almost 90?
Im sorry, I dont see where the “common sense” comes in. I thought maybe CT had addressed it and I had missed it, but after your reply, I think its probably just bad proofreading.
regarding the eggs, 3 egg whites is a “serving” as well. I think CT’s servings are based on total nutrients, not just how much protein is in a serving. That’s why leaner meats are 75g/serving and less lean ones are 50g. He’s allowing for the additional nutrients from fat. You guys are both over-analyzing a bit, I think.
Ditto jstines…
jbmfsu, it’s not an oversight. CT created this diet to have a pretty wide range of choices as far as protein sources go. In order for him to do that, he had to keep total calories among those choices comparable. That way total daily calories are kept in check.
If he just said get 300g of protein per day and listed protein sources, the diet would fail. One, because that could range from 1200 (pure protein) to 3000 (whole eggs) calories. And two because that is overcomplicated.
Do you see why it’s not an oversight on his part? Your critique is of the book’s biggest strength. Creating a sustainable effective diet through variety, simplicity, and consistency.
Somehow, despite how brutal the past 2 days have been on my body, I am not completely dreading intervals and ab work today. Maybe I’ve adjusted to the low carbs and higher volume of work, but I just don’t feel that worn out. I have been sleeping 8 hours a night, though, so I think that makes a huge difference in recovery. I have definitely dropped a few lbs. of fat this past 1.5 weeks, so the carb-up “supercompensation” should yield some good results. I’m still carrying a bit more fat than I would like around my lower back and love handles, but the progress thus far on this program has been fantastic.
I plan to take 2-4 weeks to just maintain what I’ve accomplished and eat a bit more, then take another run at getting the last 5 or so lbs of fat off.
OK, now the past 2 weeks is starting to hit me. I’m tired, easily distracted, and just feeling beat-up most of the time. I can’t wait for Monday and some carb-tastic goodness and drastically reduced training volume!
Bahahaha, I did my last lifting + sprint workout yesterday. I’m enjoying a mango right now, jstines ;).
The last 3-4 days are brutal, as you’re seeing now. The last cardio session was very intense, I had to tell myself that I’m a complete pussy if I give up now to make it through all 22 bouts, I felt like giving up after 5.
Yeah im on wk2 with this workout and yeah it fucked me up!! 100 rep leg press almost made me pass out! the sad and funny thing is i dropped my bike heading home after the gym that day and put a half inch wide, quarter inch deep gash in my forearm. this was on a Thursday. My legs were hurting ten times more than my arm with the hole stitched up! i could walk right! lol
I’m excited to start off my week of Super-compensation tomorrow. Got all my fruit, etc. bought from the store and I’m really enthusiastic about the severely reduced work volume. Goodbye treadmill and elliptical!
Just bought the programme and it looks fucking awesome and starting next week, just wondering how many of you guys were using the optimal supplement routine outlined versus the half way point? having a bit of trouble locating a couple of bits.
[quote]Fezzik wrote:
Ditto jstines…
jbmfsu, it’s not an oversight. CT created this diet to have a pretty wide range of choices as far as protein sources go. In order for him to do that, he had to keep total calories among those choices comparable. That way total daily calories are kept in check.
[/quote]
By the way, I disagree with this. I eat a lot of eggs, and it would be absolutely retarded to think that one whole egg = 3 egg whites. I wouldn’t get anywhere near the protein I need. So, yes, in MY specific case you need to use common sense and think about this. Same with salmon - a naturally fatty fish much higher in calories than Tuna.
I don’t see how this is complicated OR unnecessary. If I was eating whole eggs and salmon in the perscribed amounts for all my protein needs, I wouldn’t be losing weight/losing it optimally.
[quote]olsonuk wrote:
Just bought the programme and it looks fucking awesome and starting next week, just wondering how many of you guys were using the optimal supplement routine outlined versus the half way point? having a bit of trouble locating a couple of bits.[/quote]
I’ve been planning on starting this week since I bought it, but came down with a nasty cold bug that has me laid-up at home. It’ll be next week for me.
I went all out and got all the supplements, with the exception of the multi’s and digest ones, as I couldn’t find a supplier.
I like G87’s idea on the eggs and using the yoke in a whole egg towards the fats, although I don’t plan on eating a lot of eggs, just for breakfast is about all for me.
[quote]G87 wrote:
By the way, I disagree with this. I eat a lot of eggs, and it would be absolutely retarded to think that one whole egg = 3 egg whites. I wouldn’t get anywhere near the protein I need. So, yes, in MY specific case you need to use common sense and think about this. Same with salmon - a naturally fatty fish much higher in calories than Tuna.
I don’t see how this is complicated OR unnecessary. If I was eating whole eggs and salmon in the perscribed amounts for all my protein needs, I wouldn’t be losing weight/losing it optimally.
[/quote]
I wasn’t commenting about your yolk thing; I was saying that it is not an oversight because the number of calories in one whole egg is very comparable to the calories in 3 egg whites. That is not retarded. What WOULD be retarded is choosing to use eggs as the sole source of protein for this diet, so I agree with what you are saying.
When eating eggs, I actually use a mixture of whole eggs and egg whites–usually 1 whole egg and 6-9 whites. The reason I prefer this to counting yolks towards fat is that the yolk is moderately high in saturated fat. That is fine every so often (even butter is listed as a fat source), but the majority of selections in that category are mainly unsaturated sources.
But I guess I don’t understand your thing completely… say you have 4 servings of fat a day from yolks. Is 1 yolk a serving or 3? I assume 3, so that is essentially adding 12 yolks in exchange for 4 servings of healthy fat. The fat content is comparable, and you are adding 12*2=24 grams of protein which isn’t really a ton. You have also probably gotten close to the upper limit for how much saturated fat you need in a day, and that doesn’t even include your meat sources. Additionally, there is no other way to get the unsaturateds into your diet, so those are just gone. From a caloric stand point, you are adding 96 daily calories, which will probably not affect progress noticeably.
Anyway point is, that will work, but I won’t do it for those reasons. Unless I am missing something?
I just have to say that I am loving all the carbs and I feel better than I have in weeks going into the second day of week 11.
For anyone who has completed this or is in week 12, have you dropped all supplements completely - including SWOF before your workouts?
Can anyone that’s purchased this let me know how many workout days are expected for this? I’m extremely interested, however i can only commit to 3 (in the gym) days per week. It’s like a carrot dangling in front of my face. i just don;t know if i can commit to it given other life responsibilities (work, wife, kids, etc)
Thanks
[quote]joverton wrote:
Can anyone that’s purchased this let me know how many workout days are expected for this? I’m extremely interested, however i can only commit to 3 (in the gym) days per week. It’s like a carrot dangling in front of my face. i just don;t know if i can commit to it given other life responsibilities (work, wife, kids, etc)
Thanks[/quote]
Most weeks, you’re looking at 5 training sessions. There are a couple weeks where 2-a-day sessions are part of the program and you actually hit the gym 8 times in 6 days. In fact, there’s only 1 week in the entire 12-week program that requires only 3 training sessions, and that’s in week 11.
I would say, if you cannot commit to more than 3 training sessions a week, this program is not for you and would not produce optimal results.