I kept my carb up to about 24hrs. Not sure about the cals. I dont really have the lifestyle that allows me to count cals to much. I am TDY right now so I am struggling just to eat according to the diet. Dont think I gained to much so thats good. Tight, is three days a week your normal training split? I am trying for five but I am not sure if that is too much. I am training with fairly light weight. Any advice?
Yo PR,
It’s not my normal split but its my normal circuit. If your pressed for time the circuit is the way to go. I used it about two months ago. I did it for 12 weeks and lost 5% bf. I did some cardio on non lifting days but not to to much.
If your looking to lose some weight but get leaner thats the way to go. I posted the exercises I do. I do 3 sets of 10-12 reps. It takes about two weeks to build up and go thru the circuit three times, start going thru it once or twice, you take a bout 30 sec rest inbtwn each exercise or less. I get my workouts done in about an hr or so. Let me know if ur gonna try it. I just started it this week, gonna do it for the next 8.
I like the looks of the exercises…The problem I have found myself encountering is lack of training consistency. I am military and in a job that keeps me traveling extensively. So along with the training issue I am also struggling to adhere to this diet. I am really enjoying the benefits of the AD but the best I can do normally is a grilled chicken salad w/ no dressing. makes it kind of hard to adhere to the AD parameters. My job demands alot of physical training so I have ample time to train when I am home but not when I am gone.
So right now I am trying to find a program that will allow me to measure progress and allow for enough consistency and variation to make strength and size gains. Just read the third world workouts article on the home page and I run into that problem frequently…I have been able to improvise workouts mostly by doing pull ups, calisthenics and ring dips and adding some variation by putting on my body armor or ruck-sac.
So my question to you is three days a week does not seem like alot, and I am required to do cardio at least four times a week. I have been using the GBC training Laroyal referred to and the training is fairly intense. Just wondering if three days is enough? and do you just run through the circuit as on big superset? If so I like the functionality of the circuit you put together and might give it a try.
Hey man,
Yea the way i do it is I got thru every exercise right after the other. Barey any rest in btwn (catch my breath) than hit the next body part. Trust me when I first started it I didn’t think 3 days was enough but u def feel it. In actuality your doing 90 squats a week, 90 bench presses… etc. YOU KNOW? So it does the job. Plus the squats help with overall size/strength. I didn’t lose much strength doin this routine either.
The one thing that I think wil start to gve u trouble is all the cardio u gotta do. If you can handle all that bro I think you will get into pretty sick shape. My legs kill after these routines.
I just started this program again, I wanted to gage my stamina and reo ranges. Like i mentioned b4 i recently did this routine so I am still pretty good stamina wise. Thats the killer! You should be ok though since u run so much, if not just go thru the circuit 2 times for a week or so than bump to 3 sets.
Best part about this on the AD is time in the gym. In and out in an hr. I’m gonna hit this for the next 8 weeks and take Rapid Cuts by ALLMAX. I’m staying in the maintenance phase of the AD for now until I know i adjust to the “fat burning” but I’m hoping with this circuit and the AD i will be able to lose 3%bf in 8 wks.
I think i’m gonna have to throw cardio in on two of the off days, I will probably go pre breakfast 45 mins incline walking at about a 3.4-3.7 speed. Trust me man the intensity of this circuit is tough on the legs and the lack of carbs comes into play.
There is one day that I do extra legs (lunges and step ups) easy to thro into the circuit. I would recommend doing those on monday after the carb up, thats what i’m gonna do. I did that wrkt today and I was beat afterward.
You do get a good amount of cardio in while doing the circuit but your extra can’t hurt. Keep the weights low and focus on form. U’ll see results- be patient
I used to do a circuit very similar to yours except I used some HST principles (www.hypertrophy-specific.com/hst_index.html.) 2 weeks of 15 reps, 2 weeks of 10 reps, 2 weeks of 5 reps, 1 week off, repeat… Was actually thinking about going back to this workout.
I’m also trying to drop some body fat and on a low carb diet similar to the AD, but I’m just having a cheat meal once a week ( I can’t do the full day carb load I go way out of control and end of feeling like sh!t the next 2 days.)
[quote]tightslick1 wrote:
Hey man,
Yea the way i do it is I got thru every exercise right after the other. Barey any rest in btwn (catch my breath) than hit the next body part. Trust me when I first started it I didn’t think 3 days was enough but u def feel it. In actuality your doing 90 squats a week, 90 bench presses… etc. YOU KNOW? So it does the job. Plus the squats help with overall size/strength. I didn’t lose much strength doin this routine either.
The one thing that I think wil start to gve u trouble is all the cardio u gotta do. If you can handle all that bro I think you will get into pretty sick shape. My legs kill after these routines.
I just started this program again, I wanted to gage my stamina and reo ranges. Like i mentioned b4 i recently did this routine so I am still pretty good stamina wise. Thats the killer! You should be ok though since u run so much, if not just go thru the circuit 2 times for a week or so than bump to 3 sets.
Best part about this on the AD is time in the gym. In and out in an hr. I’m gonna hit this for the next 8 weeks and take Rapid Cuts by ALLMAX. I’m staying in the maintenance phase of the AD for now until I know i adjust to the “fat burning” but I’m hoping with this circuit and the AD i will be able to lose 3%bf in 8 wks.
I think i’m gonna have to throw cardio in on two of the off days, I will probably go pre breakfast 45 mins incline walking at about a 3.4-3.7 speed. Trust me man the intensity of this circuit is tough on the legs and the lack of carbs comes into play.
There is one day that I do extra legs (lunges and step ups) easy to thro into the circuit. I would recommend doing those on monday after the carb up, thats what i’m gonna do. I did that wrkt today and I was beat afterward.
You do get a good amount of cardio in while doing the circuit but your extra can’t hurt. Keep the weights low and focus on form. U’ll see results- be patient[/quote]
You would probably love doing the “destroying fat” circuits that CT has in one of his articles. First few times I did it I was dizzy and ready to throw up afterwards…exactly how he described it. It’s 5 exercises of 12-15 reps done 3 times in a row with no rest. After that the next circuit is 5 exercises of 15-20 reps done 3 times in a row with no rest. It really works up a sweat. HIIT right afterward.
Yea the circuit def works. They way you did it is interesting. I just started them back up and on the AD its tough to go heavy so the cirsuit hits well. I have one day where i do the extra leg (lunges and step ups) I’m probably going to start doing that routine on Mondays after my carb up.
I know I can lose the bf w/this routine. I’ve been following the AD and after the first 12 days I actually ended up gaining 2 lbs and .5% bf. I was not too happy about this to say the least. I am still trying to tweek the AD so my cals are closer to the (190 x 18)mark. It is very hard to get all the macros equal. I have been adding more Flax and some nuts.
I’m going to give this some more time but I may end up cleaning the AD up and getting rid of the cheese and some things, get all my fat from olive oil, flax, nuts, pb, steaks, fish, etc. I donl’t want to be gaining any more fat on the diet.
Gimme a shout tell me what you guys think.
I started at 189 w/ 7.3%bf
I am now 191 w/7.9$bf
I want to be 185 w/5%
I think I am going to add cardio in the morning b4 breakfast ( 45 mins on incline walking at a 3.4 speed)
Hey man where is that “Destroying Fat” CT routine? I was trying to findd it. I will def give it a try.
[quote]tightslick1 wrote:
Hey man where is that “Destroying Fat” CT routine? I was trying to findd it. I will def give it a try.[/quote]
Any body got any good energy supps? I am trying to stick with this diet, but with my job and the amount of cardio I do I am sapped.I need to keep my running ability up. But I am getting super fatigued.
I run in the morning at about 7am and go to the gym at about 12pm at lunch so I need some sort of boost. I have been using caffeine pretty extensively and I think I am diminishing it effectiveness…somebody help please…
Hey PRD
Are you using a good multi, I know I have been getting fatigued as well and am not doing anywhere near the cardio you do. I would def make sure you have a good multi.
If your looking for a boost pre-wrkt I would possibly suggest BSN Noxplode (I know on the AD gotta watch carbs) I have used it and it def gives u a boost) Not sure if thats what your looking for.
Other than that I would say maybe green tea, I use that and it keeps me goin.
Yo fellas I am thinking about trying the “fat destroying routine” I gotta figure out what exercises and all I’m gonna try but I was wondering if I write up a routine if you guys could look it over and tell me if I got the basics of the Routine. I think I understand how it works but I wanna make sure.
I am also going to post my daily diet, I have tweeked it and am averaging 3500 cals this week (last week was about 3900 cals) I also was gonna ask a few questions about some things. I’ll be back on lata.
Yea…using a good multi. I have used NOXPLODE b4 and it works but theres the whole carb thing. I have been takin in some caffine prior to working out but after that wears off I am spent.
[quote]tightslick1 wrote:
Yo fellas I am thinking about trying the “fat destroying routine” I gotta figure out what exercises and all I’m gonna try but I was wondering if I write up a routine if you guys could look it over and tell me if I got the basics of the Routine. I think I understand how it works but I wanna make sure.
I am also going to post my daily diet, I have tweeked it and am averaging 3500 cals this week (last week was about 3900 cals) I also was gonna ask a few questions about some things. I’ll be back on lata.[/quote]
At the end of the article click on “discuss” link and a bunch of people have some of their circuits if you look through the thread. I’m at work, but when I get home I’ll post my circuit(s). I have about 3 of them and cycle them every 2 weeks or so.
Thanks Ny, I’ll check those out.
PDR
I hear ya on the carb thing, I stopped taking Nano Vapor cuz of that (have 1/2 a container left).
I don’t know man I would say possibly take a fat burner and drop the caffeine your taking. MOst Burners have green tea, caffeine and some other shit that have helped me get thru a day. I jumping back on Allmax Rapid cuts Next week (gonna go 8-12 weeks on those wit the AD) I can let you know how my energy/stamina is holding up.
To be honest man you may be workin to hard, you know? I would say maybe do a the circuit but stay real light and maybe do it twice around. The cardio your doing is a lot.Just my opininon.
tty guys lata
Ya, the body needs rest so don’t overdo it. I try to do workout the most 3 days in a row then take an off-day. Sometimes its hard because on the weekend I’m at the beach or something where I can’t make the gym, so I go M-F and rest Sat and Sunday, but that’s not a good direction.
Yo i got my carb up tomorrow, I am gonna go for 24 hrs (9am Sat- end it at 9am Sun) So is it cool to have a carb breakfast on Sunday and than switch to the reg AD after that.
Last weekend was my first carb up (I did 36 hrs. 10am Sat- 10pm Sunday night) Is that right???
I am def keeping this one clean, no pizza or anything.
I basically had to adjust the whole AD from the first 12 days to now. I dont know when the body fully adjusts to it but I do not want to add anymore bf. I got my total macros today to what I see as an ideal spot.
3500 CALS
312g PRO
228g FAT
28g CARB
Thats as low as I can go. I do not know how to get to (190lbs x 18 = 3420) and have everything add up. I have been writing everything down since day 1, calculating everything and adding up all the macros. So i guess thats where I am staying.
I wish I could drop some of the cardio. But I dont really have that option. I will try the fat burner. Got any recommendations on one that works well? I think alot of the problem is my inconsistency.
I am gone so much I cant make the gym as regularly as I would like. I will try the fat burner if you can recommend one that gives a good energy boost.
Well I have used all of them…They all work.
Thanks man… I will probably drop a couple of them prior to PT and then finish the other 2 off prior to working out at lunch. I think if I can get the workout done at lunch I should be able to keep the energy levels up. I tend to get insomnia if I workout after like 5 pm. I am thinking of trying cross fit due to the fact that I have a problem with being gone and being able to maintain training consistency. Cross fit should allow me to workout while I am gone and still monitor my progress. My idea is to do whatever the WOD is, and then if I have time do the GBC circuit until I hit an hour in the gym and then call it. What do you think? My overall goal, and I probably should have stated this prior to asking for all this advice is to maintain the highest strength to weight ratio that I can and still put on muscle mass…hence the AD, the most muscle with the least fat…but my thought process is that I should drop down to below 10percent bodyfat before I start trying to put on muscle? If you have any ideas please let me know…Thanks bro