[quote]G87 wrote:
So, quick update. Weight was down to 183 pounds today. 6-pack is now visible when flexed, though not under direct light. Some new definition is starting to appear in my legs and back. Weight down 8-9 pounds so far, tomorrow is the last day of week 2.[/quote]
That is serious progress. Good job. Keep the updates coming.
[quote]G87 wrote:
So, quick update. Weight was down to 183 pounds today. 6-pack is now visible when flexed, though not under direct light. Some new definition is starting to appear in my legs and back. Weight down 8-9 pounds so far, tomorrow is the last day of week 2.[/quote]
8-9lb. in 2 weeks? How much do you think is actually fat, have you measured bf%?
Thanks, Gliterdone. I had one cheat meal in the two weeks, but I also:
Otherwise, I followed the diet and plan strictly. It has been pretty tough so far, but the diet gets less restrictive from tomorrow so it’s all good :).
pumped340:
No, unfortunately. I would say I lost 2-3% BF, though, if that helps. Bis went down by around 0.2 inches, and my other areas all went down a bit too, but nothing drastic, and I don’t know how much of this to attribute to low-carbing and fat loss, and how much to muscle loss. However, all in all the numbers don’t suggest I lost any appreciable muscle.
From checking myself out in the mirror, though, I became considerably leaner. I’d say that of those 8-9 lbs, ±2 pounds are from just eating less, and the rest was fat/glycogen stores going down.
Obviously, I don’t think it’s possible to maintain this rate of loss in perpetuity without jeopardising all my hard-earned muscle. CT himself writes that the first 2 weeks are a fat loss blitz to set you up for the rest of the diet.
There’s still a long way to go (in terms of how much fat I have to loss), but I don’t even know if I’ll need the full 12 weeks at this rate. I guess I’ll soon find out.
oh ok well good luck, I’m definitely going to be checking this thread for updates
So what is this program designed to do exactly? I’m currently looking for both a nutrition and exercise plan to get me out of a pretty funky hole I’ve found myself in. Between depression, and dislocating my shoulder, I have not been working out regularly and want a solid kick in the ass.
I’m currently weighing 174 and have added some fat around my waist. 6 weeks ago my 1RM were 235 bench, 365 deadlift, and 260 squat. My bench has pretty much stalled, but my squat and deadlifts were still progressing decently using splits.
Three days a week I do a Judo/grappling class and also a japanese sword class. Does this program sound like something I could make full use of, or would I be better off with another more basic plan?
[quote]hYperTrOphY_07 wrote:
Maybe the word has a different meaning where I live, but I take ‘jacked’ to mean big and muscular. However, it seems through the testimonials herein that the program is designed more for fat loss. Of course, looking ‘jacked’ is assisted through fat loss, but is this the aim of the program?[/quote]
Bump.
Dude, I think it is very clear from this thread that this is a program for losing weight.
But a lot of stuff about it isn’t mentioned anywhere. Actually, that’s the one thing about the book… I wish they’d explained from the get-go that it is designed to have you peak after 12 weeks. The book also never mentions several things, for example, how to pick weights for special techniques, wave loading, etc. In fact, wave loading isn’t explained, PERIOD, so you’ll have to do a little research on your own. Nothing drastic, but the book is supposed to be “exhaustive,” and that’s not 100% true.
borrek, I think this program is quite tough. You typically only get 1 off day, and you need to have a good amount of discipline and mental fortitude to make it. OH, wait, you’re 5’11 and 175 lbs!? What the hell, dude? I’m 5’9 and I’m afraid of being 175 lbs, even though I may weigh in at a bit less by the time the cut is over. This isn’t for you.
X 2 for what G87 says. I’m a bit bigger. I started this 4 weeks ago at 243 lbs at 6’1 and my bodyfat is i guess around 20%, but i didnt formally check. So i’m looking to look ‘jacked’ as per the program. Big and strong looking instead of just big. Takes a lot of commitment though as G87 can attest. Not eating delicious food sucks, but that’s why i started the program in the first place - too much dirty bulking.
So far so good, fat is going down, some of my lifts have actually gotten better and i’ve added some muscle - probably because my diet has been awful for years. But this program cleans you up, inside and out.
I’m halfway through week 3 and all I can say is thank God for Surge Workout Fuel! The wave loading squats and deads yesterday about killed me, but I am getting stronger and leaner. The stutter reps in the first 2 weeks were killer, but I think they were very beneficial to my overall strength and conditioning.
I dropped about 6lbs. in the first 2.5 weeks (from 191.5 to 185.5 on 5’9.5") and I was actually unable to do either of the metabolic workouts, so I’m sure I could have seen even better results.
The diet really brings to light how shitty I was really eating before (when I thought I was eating ok). I feel better overall and I perform better in the gym and all around.
I saw someone else mention this, but I’m actually looking forward to the coming weeks with some of the more “vanilla” lifts and techniques. The special techniques are novel, exciting to use and effective, but some of them are downright BRUTAL on the body as well as the ego. I have no doubt that I will be more “jacked” than I have ever been at the conclusion of this program. Best $40 I’ve spent in a long time
Lol, after coming home tonight, I stuffed my face with broccoli and eggplant because I was craving some food. I can’t believe this is what “stuffing my face” has become :D. And even sadder, I did a leap for joy when fruit were reintroduced in week 2. Now I can’t wait for week 5, when hopefully I’ll have my Surge PWO and can finally have a taste of something sweet and chocolatey.
How do the rest of you guys pick the weights for wave loading? In the wave loading manifesto, the recommendation is to place both waves close to each other in terms of overall kg used, but I use a 10kg difference on the big lifts (bench, squat, deadlift) and it’s been good so far. The first three sets wear me out, while allowing me to still go heavy on those last 3 sets. But as mentioned before, there are no instructions so I have no clue if I’m doing it right. I will say though that by the last set the fatigue builds up significantly.
I’m about to run out of Surge Workout Fuel, not looking forward to it, but show must go on.
Oh, last thing - what does everyone have for cheat meals? I was feeling weak and deflated as of last Friday, so I had my one cheat meal of two weeks, which was pizza and cheesecake with diet soda. It was good and I felt a lot better in the morning, and actually weighed in lighter 2 days later, so I suppose it wasn’t too horrible.
G87 - as for the wave loading - its been all guess work. I’ll usually start a set with something that i think i can handle and adjust from there… depending on rep requirement. go with what works, as long as you are feeling like your workin, keep it up!
As for cheat meals - 3 so far have been more healthy - sushi, a lot though. One pizza night (and a couple of adult beverages).
This thing is so invidual i think… i didnt lose much initially, but in the last couple of days it seems to have flown off me, especially the midsection. Havent done my weekly weigh in to confirm, but damn… shiz works amazing.
Time for meal 4 - small steak, green salad.
I tried posting in Thibs forum, but he didn’t respond. I’m a little confused on how to set-up the diet. For instance AM snack calls for 3 portions of protein and 2 portions of dairy.
2 Portions Dairy → 250 g of 1% cottage cheese
3 Portions Protein → 225 g Chicken
This meal yields Cals- 356,F-4.2,C-4.1,P-70.6
Am I doing this correctly or do I need to adjust according to the food items I choose (protein content of cottage cheese etc…)
I got over 400 g of protein when I did the calculations for the day (seems a bit much for a fat loss phase) by the way i’m 5’11 225 pounds
I don’t count the dairy for protein. So in my case I’d have some 1.5% milk and lean protein.
[quote]G87 wrote:
Dude, I think it is very clear from this thread that this is a program for losing weight.
But a lot of stuff about it isn’t mentioned anywhere. Actually, that’s the one thing about the book… I wish they’d explained from the get-go that it is designed to have you peak after 12 weeks. The book also never mentions several things, for example, how to pick weights for special techniques, wave loading, etc.
In fact, wave loading isn’t explained, PERIOD, so you’ll have to do a little research on your own. Nothing drastic, but the book is supposed to be “exhaustive,” and that’s not 100% true.
[/quote]
Thank you for mentioning wave loading. When I read the rep prescriptions for week 3, I was like wtf.
Maybe this thread could turn into sort of a Get Jacked Fast support thread.
[quote]hYperTrOphY_07 wrote:
hYperTrOphY_07 wrote:
Maybe the word has a different meaning where I live, but I take ‘jacked’ to mean big and muscular. However, it seems through the testimonials herein that the program is designed more for fat loss. Of course, looking ‘jacked’ is assisted through fat loss, but is this the aim of the program?
Bump.
[/quote]
Yeah, use of the word jacked kind of threw me too. Similarly, when I was hanging around a lot of Marines, they constantly referred to messed up, untidy or subpar things as “jacked up”. Now I have some Serbian friends who tell me I’m looking “jacked up” and I wonder “Do I look hurt, or is my shirt on backwards?”
Bumpin’ it (as I just purchased the e-book).
Any updates, fellas?
Finishing week 4. Fat loss slowed down by now, starting to get cravings… So looking forward to the re-introduction of more carbs PWO and using a fat burner :). Strength hasn’t gone up in weeks 3 and 4, but at least it hasn’t fallen, either!
This program is a thing of beauty. I’m gonna start it in a week and a half, although I may be able to do without the last four weeks…we shall see.
What’s the consensus on loading? I usually assume 4x6-8 is straight sets. I imagine it’s hard to maintain a constant weight with some of these special techniques though.
[quote]G87 wrote:
Finishing week 4. Fat loss slowed down by now, starting to get cravings… So looking forward to the re-introduction of more carbs PWO and using a fat burner :). Strength hasn’t gone up in weeks 3 and 4, but at least it hasn’t fallen, either![/quote]
Sounds good so far, man.
How’s the weight loss been after the initial 8-9 pound drop during weeks 1 and 2?
[quote]anonym wrote:
G87 wrote:
Finishing week 4. Fat loss slowed down by now, starting to get cravings… So looking forward to the re-introduction of more carbs PWO and using a fat burner :). Strength hasn’t gone up in weeks 3 and 4, but at least it hasn’t fallen, either!
Sounds good so far, man.
How’s the weight loss been after the initial 8-9 pound drop during weeks 1 and 2?[/quote]
I only lost about maybe 3 lbs since then. I think I might’ve gained a slight amount of muscle, though, because I got visibly leaner once again over the two weeks. I’m starting to get something that resembles a V-Taper, which I didn’t think I ever had… Lat definition is becoming visible from the front… All in all, good sh*t :D.
Question do you guys about weeks 5-8, where HIIT intensifies. So far I’ve just been doing HIIT after lifting the one time they’re up on the same day… But I’m not sure that’s best. I’m thinking about splitting cardio and lifting, but that could mean I have to lift right after waking up sometimes. Basically, here’s the times I can train:
Before work
Lunchtime
After work
HIIT sucks after work because I have difficulty going to sleep. Cardio AND lifting at lunchtime takes too long. Lifting before work will take getting used to.
One thing I’m considering is shifting the Friday HIIT to Sunday, and then I’ll only have HIIT and lifting once during the week, and hell, melatonin or whatever else will solve that problem.
Anyway, interested to hear about how you guys did it