Hey guys i wanna know what you think of Chad Waterbury’s suggested diet for his 10/10 program. Do you think its a good standard diet to use for any program where strength and hypertophy are main priority?
Heres a sample diet
Breakfast: 3egg omelette with broccoli and a piece of fruit
Snack: 2 handful of mixed nuts
Lunch: salmon and veggies + 1 fruit
Pre/During workout: Surge + BCAA
Post: Surge + Createin + BCAA
Snack: 4 ounces of cheese
Dinner: Chicken and veg + 1 fruit
Before bed: BCAA
Ive always been a slender guy and am just worried that prehaps im not consuming enough calories using this diet. The program i am currently on is WS4SB. Prehaps i should have a bigger breakfast? Add oats? Casien before bed?
To be honest what my main concern really is wether fruit can be a good replacement for grain carbs. Essentially just having a piece of fruit with each meal (just 3 pieces each day) is supposed to seperate this diet from a low carb one.
10/10 has a great diet and choice of foods laid out - there is a 10/10 log on here with tons of info in it.
Regarding CW’s calories suggestions in 10/10, it think that’s the epitome of what a FFB or endo should be eating duriong the bulk cycles, we simply don’t need as much food as “hard gainers”.
Also, skinny beginners should be doing this program in the first place because they don’t need to lose 10lbs - and looking at the OP’s pic neither does he.
[quote]d-ahluwalia wrote:
hexx wrote:
For skinny begginners, I recommend as eating as much as possible in the two hour window following your shake to drive up the scale.
I’d shoot for something like 1-1.5 cups rice/2 large baked potatoes/1.5 cups oats/bread etc… and a nice chunk of meat.
So ditch CW’s 10/10 diet? [/quote]
If that’s you at your current level in your avatar, then you need FOOD - I would not do this.
[quote]rsg wrote:
10/10 has a great diet and choice of foods laid out - there is a 10/10 log on here with tons of info in it.
Regarding CW’s calories suggestions in 10/10, it think that’s the epitome of what a FFB or endo should be eating duriong the bulk cycles, we simply don’t need as much food as “hard gainers”.
Also, skinny beginners should be doing this program in the first place because they don’t need to lose 10lbs - and looking at the OP’s pic neither does he.
Just my opinion, good luck.[/quote]
That pic was taken after completing the 10/10 program. I was never fat but doing the 10/10 got me really lean. I’m not a beginner, been working under CWs principles for 4yrs. I thought the diet was good for cutting but not too sure how effective it is for bulking.
Basically your saying such a diet is not for hard gainers? I wouldn’t consider myself a hard gainer or the opposite. I consider myself an athlete and thus im currently working on a westside program whilst playing football.
Im just wondering if i can use the 10/10 diet during the bulking phase as a template for the westside program.
Such a diet could be used for hardgainer, I was mainly referring to the food choices rather than the amounts, sorry if it wasn’t too clear.
How did your bulking cycles in 10/10 go?
You could use the diet as laid out there, and increase/reduce portions as needed - I think the diet should be just fine.
[quote]rsg wrote:
Such a diet could be used for hardgainer, I was mainly referring to the food choices rather than the amounts, sorry if it wasn’t too clear.
How did your bulking cycles in 10/10 go?
You could use the diet as laid out there, and increase/reduce portions as needed - I think the diet should be just fine.[/quote]
Didn’t really notice any major results in the bulking phase. I think its because i play footbally twice a week, and too many carbs were being burned. Thats why im doing WS4SB now since you can incorporate your sports into your weights program.
So if i wanna increase my portions do i simply eat more fruit? Basically thats what it comes down to, wether fruit is a good solo source of carbs as suggested by CW and theres no need to eat bread, pasta, potatoes etc.
In that case I would’ve thought you weren’t eating enough.
You’ve never been fat so gaining fat won’t be as much of a problem for you. Increase all the portions by increasing protein, fat and carbs. You will probably need more protein and carbs than you need fat. Fruit is a good option to keep unprocessed carbs low, but again, you can probably get away with eating rice/potatoes/pasta and gaining minimal fat.
Using the diet as a guideline, increase protein & carbs with each meal, and do as suggested before “I’d shoot for something like 1-1.5 cups rice/2 large baked potatoes/1.5 cups oats/bread etc… and a nice chunk of meat.” after a workout.
Since I used to carry a lot more fat than I do now, I usually split my bulking cycle like so: