Lately it’s been all jasmine rice when I do have carbs. And that tends to be my go-to more often than not. I am having blueberries a lot as well.
As for ketones I use the max versions. Higher bio-availability bhb. You can shoot me an email if you want to know more. I honestly don’t know the guidelines for discussing that here. I don’t wanna get slapped on the wrist.
I use Indido before and after training when all the carbs are coming in. So I take them with my first swig of Plasma.
About halfway through, and so far, I love the new split. Bridging it to 4 days/week is a great compromise to my desires to stay active, but keep recovery mindful. It also helps, while still eating clean, to gain mass correctly. I’m up about 1.5 lbs, as I am finishing up week 1 of the second phase. The get in and get your work done approach is awesome too. I’ll probably use this as my go-to when/ if I have that 2nd kid!
This is awesome! And I appreciate that you just made the changes without asking. No, for serious. Because so many people won’t think outside the box and figure out what’s best for themselves. That’s imperative if you want to get better.
Hi Paul!
How could the program be structured for longer term than 8 weeks? Just do phase 1 & 2 and then repeat with adjusted weights?
If yes, would the conditioning part change in the subsequent cycles after the first? I assume the first weeks of Shield are a breaking in period, but after completing the full 8 weeks worth of conditioning that shouldn’t be necessary.
Situation: Eating window 11:30 - 19:30 but training early in the morning (done by 0730). Is not having any PWO food intake for 3 hours counter productive?
Thanks in advance!
You can repeat phase 1 or phase 2 as you like. I repeat phase 1 back to back all the time.
So long as you get your base down from phase 1, you can oscillate back and forth as you like. Mainly, follow the 8 weeks then you should be in decent shape. From there if you like the interval work and weighted vest work stick with that as long as you can recover.
Not as long as you’re having something substantial before and during training. You’ll be fine if so.
Thanks for the answers!
In number 3 I meant the other 7:30 
To put it in another way - training in the middle of the fast - yay / nay?
Definitely not. If you’re going to train fasted then a meal needs to come immediately after. Preferably some mag-10 or metabolic drive.
@Paul_Carter, I did the shield phase 3 times as written. I’ll do it for the fourth time now, can i add a arm day like in the base building split.
Hi Paul,
I am on 2 month vacation around Asia. I have already lost some weight/size and especially strength. In one month I coming home and start again training. I am looking for a program to get me back.
Would you suggest me to pick up this program as a first choice after 2 month “lay off”?
Iam typical “Joe”, no powerlifting etc. So Id like to buy it in advance and start to read it.
Thanks
Yes, this would probably work well for you since it’s not aimed at developing maximal strength.
Hi Paul,
The book says, Week 1 and 2 will be spent 4 days on conditioning. Combining this with 3 days of weight-training, does it imply that there are no rest days for 2 weeks?
Or are we supposed to do 8 weeks of conditioning and then do weight-training with some conditioning interleaved between the 3 training days?
Thanks
Wow…did you REALLY read the book?
The whole conditioning plan is laid out. You’re doing low intensity/steady state cardio four days a week the first two weeks. Then the next two weeks you’re doing three times a week with a weighted vest. And then it breaks it down from there.
Read it again.
May be I’m missing something here. Please correct me if I’m wrong.
Considering only first week:
Monday: Weight Lifting (Ex: Squat)
Tuesday: Conditioning
Wednesday: Weight Lifting (Ex: Bench press)
Thursday: Conditioning
Friday: Weight Lifting (Ex: Dead lift)
Saturday: Conditioning
Sunday: Conditioning
= 3 days of Weight lifting + 4 days of Conditioning = 7 days
So that means no rest day at all. Is my understanding correct?
You know, low-intensity steady state cardio isn’t the same as a weight lifting day. I can go do 30-60 minutes on an elliptical and it doesn’t require my body to recover, nor does it break me down. You have 4 rest days, on which you’re doing supplemental cardio.
Ah…That’s what it means. Thanks.
…although for me, it means no rest day 
Are you a human who does not currently have polio? Because you could just go for a long walk…doesn’t exactly require you to do anything taxing…
Dude it’s like you’re the only one that doesn’t get it.
Steady state low intensity cardio IS active rest. It’s restorative and actually helps you recover from training.
So I (nor anyone else it seems) understands why you’re asking this and are concerned.
No, no, no guys!! Rest day means REST if you get out of bed for more then one hour you WILL NOT recover.
You can do cardio in the morning and REST for the REST of the DAY
Or even fully recover within a couple hours with a hand full of potato chips and a glass of water.