Thanks LR!
This is the one?:
I’m going to read and study and apply that! Word-by-word!!
Have you taken a break?
[quote]J Boy wrote:
Have you taken a break?[/quote]
Yes sir! About 4-6 weeks 
during my time in England and Vegas!!
I’m starting back up again.
[quote]rdolmat wrote:
Thanks LR!
This is the one?:
I’m going to read and study and apply that! Word-by-word!![/quote]
That is the one. Note that there was a typo in that article concerning how to do the exercises, it was mentioned in the article discussion about 15 pages in, but I won’t expect you to search through it.
It should be Supersetting the Main chest with main back and then rest, and then superset secondary chest with secondary back.
So;
A1 - Main Chest (Bench Press, DB Press etc)
B1 - Main Back (Chest supported Row, T Bar Row etc)
Rest 90-120 secs
A2 - Secondary Chest (Flys, Crossovers etc)
B2 - Secondary Back (DB Rows, Lat pull downs etc)
Rest 90-120 secs
And then back to A1, and repeat for desired number of sets.
Same thing goes for the leg day,
A1 - Main Quad (Back/Front Squats, Sissy Squats etc)
B1 - Main Hams (RDL, SLDL, etc)
Rest 90-120 secs
A2 - Secondary Quad (Lunges, Split squats etc)
B2 - Secondary Hams (Good Mornings, Glute Ham Raises etc)
Rest 90-120 secs
And then back to A1 and repeat for sets.
The rest of the program is how it’s written, and pretty easy to follow, but far from easy to do. Have a read through the article discussion as well, there’s some good examples of Circuits as well.
Good Luck Dude!
LR
Thanks LR!!
That does make a big difference!!
cheers
rich
Just to plagiarise myself from another thread…
“”""Your fat loss will slow down as you get closer. Dropping the calories further is not a good option. Taking the V-Diet as a reference point. The low calories stay constant however the workout intensity increases dramatically from the start to the finish. This is what I think the OP needs to do.
Switching to a Destroying the Fat/8 Week Project/V-Diet Workout/Last 10lbs type workout split where there is a mix of heavy weights, to maintain strength and metabolic, to lose bf. Will really help due to their intensity progression ie more sets, more reps and less rest although differently.
Putting this out there I am pretty sure adding 50g (200kcals) of complex carbs post (heavy weights)-workout might even speed up the fat loss.“”"
YES! Good point!
wow…this is a lot to take in…I hope you don’t mind the odd newbie questions!
Don’t worry about it dude, I’m still a newbie myself.
LR
People on this forum eat newbie questions 
[quote]echelon101 wrote:
People on this forum eat newbie questions :D[/quote]
That’s where our protein intake comes from.
LR
[quote]London Runner wrote:
echelon101 wrote:
People on this forum eat newbie questions
That’s where our protein intake comes from.
LR[/quote]
So the secret comes out!
Just another quick question…
What would you suggest my daily cal intake be?
Weight: 200lbs
age: 35yrs
Height: 5’11"
Job: sitting at a desk all day
workout: min 3 times/week.
I’ve been trying 1800 for the last few weeks and it seems I’ve actually GAINED weight…hmm…
maybe I’m in starvation mode? But I lost almost 35 lbs at 1500 cal/month until i found out how bad that is!
thanks for the advice!
I’m not really sure about calories, but make sure the macros are right.
200g Protein
100g Good Fats
50g Carbs or under
You should be fine.
What’s your diet like?
LR
This is what I have so far today (typical day for me):
PB & J (2slice whole wheat bread, 2tbl natural pb, 1tbl no-sugar jam)
Egg Whites x3
On Whey Protein x2 scoops post-workout
Almonds 20 or so
Tuna Sandwich (2sl whole wheat, 1 can tuna, 1tbl mayo, romaine)
pork chop (1 baked in oven)
cottage cheese (2 cups)
I still have about 400 cal to go…prolly have more cottage cheese at night.
this is about 1800-1900 cals.
so, how’s my diet?
any suggestions?
Not a disaster, but not great either. Check your profile and make sure you can accept PMs. I’ve been trying to send you a diet, but it hasn’t been going through.
Let me know when it’s fixed and I’ll send you it.
LR
[quote]London Runner wrote:
Not a disaster, but not great either. Check your profile and make sure you can accept PMs. I’ve been trying to send you a diet, but it hasn’t been going through.
Let me know when it’s fixed and I’ll send you it.
LR[/quote]
Hey LR!
I sent you a PM. My settings seem correct, but something’s still weird!
Every time I try to this thread, it sends me to the log in page, even though I’m already logged in.
LR
Can you tell LowFatMatt about the PM problem in this thread, he seems to think there isn’t a problem.
I’ll try to send you the diet again.
LR
There are 5 phases, the first phase lasts 4 weeks.
06:30 - 2 x HRX
07:00 - 3-4 eggs, 1 cup celery, 1 Tbsp healthy fats, 5g Glycine, 4 Flameout.
12:30 - 2 x HRX
13:00 - 150g white meat (chicken, turkey etc), 1 cup veggies from list, 1 Tbsp healthy fats, 5g Glycine.
Pre-WO - 7g BCAAs
Peri-WO - 8g BCAAs
PWO - 3 scoops Whey protein, 20g Glutamine, 1 Orange
19:30 - 150g Red meat (lean), 1 cup veggies from list, 1 Tbsp healthy fats, 5g Glycine.
21:30 - ZMA (optional)
22:45 - 3 scoops Low Carb Metabolic Drive, 20g Glutamine1 cup celery.
Phase 1 - Red meat 4-5 times a week.<<<<<<<<
Healthy Fats - EVOO, Macadamia Oil, or Coconut Oil
Veggies list - Broccoli, Brussel Sprouts, Celery, Cucumber, Cailiflower and Lettuce ONLY!
1 Cheat meal every 2 weeks, Sunday at dinner.
I started Phase 2 on Monday.
LR