Get Jacked Fast... OMG

Training Bodybuilding
61

[quote]G87 wrote:
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.[/quote]

Hell yeah, dude. It’s more about what the mirror tells you than what the scale says, so no worries about just 3 lbs.

Can’t help ya on the rest of your post (yet), though, as it’ll take me a few more readings of the book before I get a solid enough understanding of the methods.

Best of luck to ya.

62

This article, written by CT, discusses wave loading.

http://www.T-Nation.com/readArticle.do?id=1658436&cr=

Here’s the example he gives in the article:

Strength Wave (3/2/1): This type of loading is probably the most effective way to train for pure strength as it includes both “strength-building sets” (three reps) and “strength-demonstrating sets” (one or two reps). Some coaches recommend selecting the starting weight with a percentage of your maximum, but I prefer to use the Bulgarian method of subtracting a certain amount from the maximal load:

? If your maximum on a lift is less than 200 pounds, start with 20 pounds less than your max and work up in five pound increments (e.g. 180, 185, 190 ? 185, 190, 195 ? 190, 195, 200).

? If your maximum on a lift is between 200 and 400 pounds, start with 30-40 pounds less than your max and work up in 10 pound increments.

? If your maximum on a lift is between 400 and 600 pounds, start with 50-60 pounds less than your max and work up in 15 pound increments.

63

Thanks, Matt. That’s pretty much how it ended up for me instinctively, good to know I was doing it right.

Just posting to say, I discovered that my bicep measurements went up very slightly… 0.1" or so. But, fuck it, if it really does take 15 lbs of LBM to get an inch, then I’ll take that 1.5 lbs of LBM :). Perhaps I even gained slightly more, because I would imagine that biceps tend to shrink as you lose fat.

I am even more psyched about the upcoming 4 weeks now; with the increased amount of calories PWO and the HOT-ROX, I expect to continue gaining LBM and losing body fat at a good rate.

G

64

I’m starting week 5 today. I had a really shitty session on Saturday despite really following things to the letter. I think it had to do with lifting later Friday night, then doing Saturday’s “overall” session mid-day on Saturday. I just wasn’t recovered completely and my lifts suffered. My deadlift was off by almost 30 lbs.

However, I had my cheat meal last night (I love Thai food!) and I’m feeling good with some HOT-ROX back in me for the first time in a long time. I forgot about the energy and mood boost from this stuff.

Anyway, I’m off to hit the first quad-dominant session of Phase II and excited to get my Surge Recovery afterward. It has felt a little odd training without it for the last month.

65

I didn’t really make a formal assessment of all my measurements at the start, but I can tell you I’ve added about 1/4" to my arms while dropping 9lbs in the first 4 weeks and, despite the crappy session from Saturday, mostly, I have been getting stronger the whole time. Definitely shredding the fat off my midsection at a fantastic rate. I really couldn’t be happier with how this whole program is working for me.

66

Hey jstines, seemed we started Get Jacked Fast concurrently! I believe I’ve lost more weight than you, though I’m jealous of your gain on the arms. What’s your plan on the Lifting+HIIT days? I’m probably waking up early tomorrow to go lift weights, so I can sneak out at lunchtime for HIIT tomorrow. Not looking forward to it, hate rising early.

67

I’ve been doing the treadmill work first thing in the AM and lifting at lunch time at work or later at night. I’ve done the HIIT post-workout up to this point, but will be doing HIIT during lunch and lifting later in the day for this phase.

As far as the weight loss, I wasn’t 100% on the diet for the first 2 weeks. I probably was at 80-90% compliance, so I would bet that affected my fat loss a bit as well as the fact that life got in the way of me doing the Saturday metabolic sessions those first 2 weeks. nonetheless, I’m loving the results.

The quads workout today was nice. 2 min rest between sets seems like an eternity for the first pairing, but you’ll need it by the end.

68

On the early rising, I find the HOT-ROX helps immensely. I typically get up, pop 1 or 2, let my dogs out, hit the treadmill, eat some breakfast and go to work.

69

[quote]Christian Thibaudeau wrote:
G87 wrote:
What’s a good way to counter dehydration?

Dilute Surge Workout Fuel in more water and add a pinch or two of sea salt[/quote]

X2. I sweat like a pig, and always add a few grinds of sea salt to my Surge Workout Fuel. (kirkland signature sea salt grinder ~300-500mg).

70

bump by the way

71

Just finished day one.

Diet-wise, not so bad… I was craving some carbs at times (shit I never think about otherwise - donuts, Snickers, Cherry Coke, etc…), but nothing to write home about. This early in the game, it’s probably the “fuck, I’m on a diet” psychology more than the carb-restriction talking.

As far as the workout… fuck.

Fuck.

Ouch.

And fuck cluster reps.

It’s gonna be a lonnnggg 12 weeks.

72

[quote]anonym wrote:
Just finished day one.

Diet-wise, not so bad… I was craving some carbs at times (shit I never think about otherwise - donuts, Snickers, Cherry Coke, etc…), but nothing to write home about. This early in the game, it’s probably the “fuck, I’m on a diet” psychology more than the carb-restriction talking.

As far as the workout… fuck.

Fuck.

Ouch.

And fuck cluster reps.

It’s gonna be a lonnnggg 12 weeks.[/quote]

Cluster reps? Do you mean stutter?

LMAO at the cravings! I didn’t have cravings, PERIOD for the first 10 days or so. It was getting pretty bad by week 4 though, though HOT-ROX seems to be helping with that.

Jstines, do you find that HIIT affects your strength levels later on in the day? The template you suggested would be a lot better for me than doing HIIT later on in the day, but I’m a bit worried about being weak for my workouts after HIIT.

Oh, and for my own update… HOT-ROX. Makes you feel great, eliminates cravings, and all that good stuff. Unfortunately, with my extremely poor tolerance for caffeine, I was tossing and turning until 3:30 AM last night. From about 1 AM, I got to experience some pretty intense anxiety, because I had to wake up at 7 AM to get to the gym in the morning. I ended up taking half a day off work and waking up at 9:30 AM instead, and the morning workout was alright thanks to HOT-ROX… But seriously, I hope my caffeine tolerance comes up, and SOON. I don’t know how long I’ll be able to go on like this. Really unpleasant.

On the bright side, my abs are starting to show in a relaxed state. I must’ve lost some fat or water in just one day of HRX. And, I do feel pretty good, even today.

G

73

[quote]G87 wrote:
Jstines, do you find that HIIT affects your strength levels later on in the day? The template you suggested would be a lot better for me than doing HIIT later on in the day, but I’m a bit worried about being weak for my workouts after HIIT.

G[/quote]

I’ll have 2 meals in me prior to the HIIT and 2 meals between HIIT and lifting (plus SWOF pre-workout), so I’m not really worried about strength being affected much. HIIT doesn’t really beat me up too bad. My conditioning is pretty solid despite the extra fat I’ve gained around the middle while gaining over the past 8 months.

I guess I’ll find out later today and, if lifting is affected by the HIIT earlier, maybe I’ll switch it to do the intervals after work and lift on my lunch break.

74

[quote]G87 wrote:
Cluster reps? Do you mean stutter?

LMAO at the cravings! I didn’t have cravings, PERIOD for the first 10 days or so. It was getting pretty bad by week 4 though, though HOT-ROX seems to be helping with that.

Jstines, do you find that HIIT affects your strength levels later on in the day? The template you suggested would be a lot better for me than doing HIIT later on in the day, but I’m a bit worried about being weak for my workouts after HIIT.

Oh, and for my own update… HOT-ROX. Makes you feel great, eliminates cravings, and all that good stuff. Unfortunately, with my extremely poor tolerance for caffeine, I was tossing and turning until 3:30 AM last night.

From about 1 AM, I got to experience some pretty intense anxiety, because I had to wake up at 7 AM to get to the gym in the morning. I ended up taking half a day off work and waking up at 9:30 AM instead, and the morning workout was alright thanks to HOT-ROX… But seriously, I hope my caffeine tolerance comes up, and SOON. I don’t know how long I’ll be able to go on like this. Really unpleasant.

On the bright side, my abs are starting to show in a relaxed state. I must’ve lost some fat or water in just one day of HRX. And, I do feel pretty good, even today.

G[/quote]

Caught me before edit, you bastard ;). I’ll chalk that one up to the dizziness and nausea of the time.

Having your sensitivity to caffeine must suck (probably not a coffee junkie, eh?)… but at least you’re getting some results that should make tolerating a few less hours of sleep for the next few weeks worthwhile.

Are you taking it morning/night?

75

Definitely not worried about losing strength after the last 2 days workouts. Squats and Bench are as strong as ever. In fact, I need to double check my log book, but I think I hit a new 5 rep PR on bench tonight. I don’t think I’ve ever done 10 sets of 4 or more reps of bench press before and I was really surprised that my strength didn’t drop off hard on the last few sets like I suspected it might.

I swear this program is magic. I’m getting stronger and leaning out nicely. My last growth phase went a little out of control in regards to fat gain, but I’m starting to get back the vascularity I had when I was 15 lbs lighter and starting to see hints of my abs again! woo hoo!

76

Good stuff :). Congrats on your bench PR. I think that this program really takes your fat loss as far as it can go without muscle loss. I’ve gained strength while losing fat before, but the fat loss was a lot slower. And, agreed, the multiple sets of squats/leg press and bench were pretty brutal! My glutes and hams really hurt after the squat session.

Slept a lot better yesterday. Hoping to develop full caffeine tolerance by next week.

Congrats on your PR. I don’t know if it’s the technique changes or me getting stronger (probably a combination of both), but I also hit a pretty significant PR on bench yesterday, and a small one on Monday. Since there’s more carbs PWO now, I expect to hit even more significant ones next week. Yeah booooooy!

Anonym, I’m only taking one pill in the morning. Taking 1 am 1 pm would be fucking loco in my case, lol! I might take 2 am’s if I really do develop a good tolerance to caffeine.

77

Guys, how easy is the diet to follow? I mean, how well is it outlined?

78

[quote]PonceDeLeon wrote:
Guys, how easy is the diet to follow? I mean, how well is it outlined?[/quote]

It is extremely well outlined.

From the ebook:

And a clear table follows (sorry, won’t post anymore!).

It’s very idiot proof. I don’t see how it could be made any more simple and clear than it is written (this can be said for the entire book, by the way).

And I suppose the ease of following the diet would be determined by your commitment to the program and your food preferences.

79

Ya know, it’s slightly less idiot proof than you might think. I wouldn’t lose weight if I was eating salmon for protein, as I like to do. It tends to be a very fatty fish, and, for instance, there is no provision for this - it’s portion size is the same as for fat-free, white fish.

However, I’d say it’s 98% fool proof, and unless you actually want to fail, you won’t.

80

The diet is actually pretty simple if you are creative enough in the kitchen. I’ve come up with a few staples that are actually very tasty meals despite using very few ingredients and being compliant with the plan.