Waterbury's 10/10 Log

Training Training Logs
221

[quote]enmark wrote:
Just thought I would add my results from Phase one. I lost 3.5 kg, I think that is slightly more than 7 pounds. I also lost 4 cm from my waist, that was even more impressive. I begin Phase two on Monday. I’ll post the results again after three weeks.
[/quote]

Good job on the fat loss - just be sure to eat enough on the forthcoming phases - unless you had a big amount of fat to lose this time round, sounds like you had too little calories.

I’ve completed my first week but due to a 2 month inactivity period, I am restarting the program tomorrow…

222

[quote]Nia85 wrote:
For yesterdays workout I chose the zercher over the front squat, because I’ve never done them before. Wow. My quads and hams are VERY sore today. I’m hoping to be better tomorrow to finish off the week strong. The DB RDL were a nice change of pace too because I usually use a BB. Today I used the jump rope again, and that was an ass kicker.

Great program so far. The diet isn’t too bad. Does anyone have any ideas for making veggies? I’ve played with lots of seasonings and made salads, but was curious as to what everyone else does. I’m stuck on the same stuff I’ve done for years and would like a change of pace.

Hope everyone is doing well!!![/quote]

Zercher squats are rough! I have never done them (except for pillar of pain) but I want to try them with a barbell soon. . . hopefully within the next couple of weeks.

223

Hello everyone–

had a rough time the past few months, broke up with my girl and ended up falling off the 10/10 train in early December.

Currently: 203 lbs (less than I started. . .) but feeling pretty good. I am planning on starting this program again (been following a similar program) on January 21st, 2008. Had amazing results last time, plan on repeating with more intensity and focus this time. Thanks. I will definitely be posting up in this thread more often. It is inspiring to see such a community here in this thread.

224

Hey all,

I found some 100% cocao dark chocolate today. It’s Ghirardelli “baking bar” chocolate. I found it in the baking section of a small health food store. So, if you’re not having any luck finding dark chocolate in the candy section, try the baking area. Then again, maybe this will just taste like ass because it’s “baking chocolate”. Probably not, though. I paid $2.69USD for a 4oz. bar. not too bad.

http://www.ghirardelli.com/products/bars_unsweetened.aspx

Edit: upon tasting, the chocolate doesn’t really taste like complete crap. But it’s very bitter, probably more of an acquired taste.

Teencraft, good luck!

225

Yeah, the baking chocolate sucks. I bought some by mistake one time. It was gross. I have gotten some 85% cacao at Target made by Lindt. It still is a bit of an acquired taste, but it only took a few days to get used to it, now i really like it.

226

To any of you guys on Phase two. Have you or did you notice a increase in your appetite. I just finished up day 2 today. Yesterday I ate all the food and I had a hard time eating everything. Today, I ate everything and I am starting to get hungry about an hour after my meals and my snacks. I guess that is a good thing, right? Would that mean that my metabolism is increasing?

rsg- Yeah I had a bit of fat to lose. In fact after this program I will probably still have a little bit more to go. I have been dieting all of last year. Lost about 65 pounds total. After all the dieting, I was interested in trying a diet where I alternated a lower calorie diet and circuit training with a higher calorie diet and workout. I am enjoying this week actually being able to eat alot. I was sold on this diet once I read how much cheese I could eat. That has to be one of my favorite foods.

I’ll try to post the results up week by week. It is kind a scary going into the bulk phase after a long cutting phase. However, I think dieting down for so long and controlling my eating is giving me the mental ability to control my food intake even in the bulking phase. I mean, I still only eat what is in the plan. It is easy to stick with this plan instead of going on a see and eat everything bulk.

227

[quote]enmark wrote:
It is kind a scary going into the bulk phase after a long cutting phase. However, I think dieting down for so long and controlling my eating is giving me the mental ability to control my food intake even in the bulking phase. I mean, I still only eat what is in the plan. It is easy to stick with this plan instead of going on a see and eat everything bulk.

[/quote]

I think what many people think is that you will always gain fat on a bulk, but if you have a look at how these diets are laid out and the food selection and PWO foods, I find it very hard to imagine someone who follows the program relatively closely adding any fat on a bulk.

This diet is very much what clean eating should be like.

228

[quote]enmark wrote:
To any of you guys on Phase two. Have you or did you notice a increase in your appetite. I just finished up day 2 today. Yesterday I ate all the food and I had a hard time eating everything. Today, I ate everything and I am starting to get hungry about an hour after my meals and my snacks. I guess that is a good thing, right? Would that mean that my metabolism is increasing?

[/quote]

enmark,
You will definately be more hungry on the Hypertrophy phases because of the increased volume of training. I think Chad mentions this in the book too.
I am not on Phase II yet but I am usually always hungry on Phase I. Phase II will be killer for me.
Good job on losing 65 pounds. I wouldn’t worry too much about the bulking phase on this diet. It is still pretty much low carb and the carbs you do eat are all good for you.
The mistake I made from October to December was to bulk up the old school way and eat whatever I wanted, I gaind 15 pounds and I am pretty sure it was mostly fat with little muscle gains.
Just stick with the diet and you will do just fine.
And I think RSG is right
"This diet is very much what clean eating should be like. "

Stay strong y’all!!!

229

Think it’s okay to do bike sprints 2x instead of the sprints on day 2, phase I?

Running in generally is painful for my knees. (hooray family history of poor knees!)

230

Just a few questions from a novice:

  1. Do you take creatine (monohydrate) with a loading period and also on non-workout days?

This may be pretty self-explanatory for you all, but I just want to be sure as this is not mentioned in the program guide.

  1. Should I stay away from tomatoes on the first and third Phase as suggested?

I was just wondering that red and yellow peppers contain more carbohydrates, and are allowed on phases I & III. Of course I know that tomatoes are fruits and have less fiber.

So far I’m on Day 6 and it’s been a very interesting program for me so far. I’ve never taken a proper low-carb diet before, so my feelings especially during the first days were quite bad. But I guess I’m slowly getting accustomed to the really low carb supply.

Thanks in advance for any answer.

edit: Tonight feeling even worse, and got little fever. Gonna have to see if it goes away by tomorrow, if not, then I guess I’m gonna have to take couple of days off from the program.

231

My abs are hurting today and my chest and I think even my back from chin ups is feeling it a bit today…
This is not the first time I have sore abs from dead lifts but I still can’t believe how hard they are hit on the olympic lifts when using heavy weight.
I love this workout!!!

232

Is everyone having the required number of cheat meals? I’ve actually been a little reluctant to have 3 cheats during the bulk phase.

I start phase 4 tomorrow and am thinking of scaling back on a cheat now that I’ve read that the post-workout meals should have been counted as 1 meal on the fat loss phases. I had them on top of my 6 regulars.

Not that I’m not happy with the results. This is the best program I’ve ever done so far. But I’m thinking of only having two cheats on this last bulk phase…or maybe having healthier cheats…

Anyone have any thoughts as what to do after this program? I thinking of following a weight program similar to the bulk phase but adding in the cardio from the fat loss phase and following the bulk eating plan for meals and the fat loss eating plan for snacks - and maybe try to gain a few more pounds and lose some fat at the same time. I know that’s supposed to be fairly hard though.

233

[quote]Nia85 wrote:
enmark wrote:
I was looking at this too. The first time I read it I read it differently. For example, using your 1 rep set for 8 circuits, In week 1 I would do 1,1,1,1,1,1,1,1. Then i would do 1,2,1,2,1,2,1,2 in week 2 and 2,3,2,3,2,3,2,3 in week 3.

After reading your questions I thought about it again and I wonder if you are right. But then week 1 would be 1,1,1,1,1,1,1,1 week 2 1,1,2,2,3,3,4,4 and week 3 2,2,3,3,4,4,5,5 but that seems like a huge jump in volume to me.

If you lifted 100 pounds then in week 1 you lifted 800 pounds week 2 you lifted 2000 pounds and week three you lifted 2800 pounds.

Looking at phase 1 the volume jumps were no where near that big.

Anyone else have an answer?

The program calls for 8 sets of 3 reps on week 1. On week 2 you will add one rep to every other set: 3,4,3,4,3,4,3,4 and then I would assume week 3 would be: 4,4,4,4,4,4,4,4.

Hope that helped.
[/quote]

I ended up doing:

8x3 wk 1
8x3,4,3,4 etc wk2
8x3,5,3,5 etc wk3

234

[quote]Howard Roark wrote:
Is everyone having the required number of cheat meals? I’ve actually been a little reluctant to have 3 cheats during the bulk phase.

I start phase 4 tomorrow and am thinking of scaling back on a cheat now that I’ve read that the post-workout meals should have been counted as 1 meal on the fat loss phases. I had them on top of my 6 regulars.

Not that I’m not happy with the results. This is the best program I’ve ever done so far. But I’m thinking of only having two cheats on this last bulk phase…or maybe having healthier cheats…

Anyone have any thoughts as what to do after this program? I thinking of following a weight program similar to the bulk phase but adding in the cardio from the fat loss phase and following the bulk eating plan for meals and the fat loss eating plan for snacks - and maybe try to gain a few more pounds and lose some fat at the same time. I know that’s supposed to be fairly hard though.

[/quote]

In am on day 17 of Phase II and took some measures since I’ll be out of town starting tonight. I’ll also take some when I come back, just in case things might change slightly due to supercompensation during the 4 off days.

So far it looks like I’ve lost about 2 lbs of fat and gained 2 lbs of LBM since the start. Less than 1/2 of the goal, but it could just be user error with the calipers. Not sure what to try and change for phases III & IV as I’m actually down only about 0.6 lbs in scale weight (lost 5.8 in phase I and gained 5.2 in phase 2 as of today)

I’m thinking afterwards I’d still like to lose more fat so I was thinking of doing the Waterbury Summer Program from a few years back. Either that or just continuing with this program…like a Phase V and VI.

235

I’m not sure if Chad reads this but I would like to hear his reasoning on this as it is his program.

Why the inclusion of dark chocolate? It just seems very specific and somewhat an odd choice for a snack as well as being such a small serving. I’m sure there are reasons and I can think of a few of them but would like to hear it from the horse’s mouth.

Thanks for your time.

236

[quote]Howard Roark wrote:

I start phase 4 tomorrow and am thinking of scaling back on a cheat now that I’ve read that the post-workout meals should have been counted as 1 meal on the fat loss phases. I had them on top of my 6 regulars.

[/quote]

Oh man–

I have also not been counting the PWO as a meal… how is that supposed to work? Also, where did you hear this? I don’t remember reading it in the manual…

237

Hey everyone–

I have started the 10-10 a bit early, on today January 17th. I am not going to ‘officially’ start until the 21st, though. I have been noticing that this diet is getting easier and easier the longer I am on it.

My history: In January 2007, I was 270 lbs. . . which I thought was fantastic because I had been training to be a powerlifter and really embraced the seefood diet. It wasn’t until I took an accurate and unbiased look at my progress and weight to realize I was just a fat ass. From January 2007 to November 2007 I dieted down just generally ‘eating clean’.

I allowed myself cheat meals and worked out 3x a week, just generally following my own plan to lose weight. It worked but now my progress is stalled at 205. I have decided to follow the 10-10 to finally get that ‘beach body’ before the summer, and sitting at 19-21% bf is feeling pretty god. I had no idea how out of shape and fat I was until I lost 65 lbs and was still ‘fat’.

238

[quote]Chad Waterbury wrote:
chris0374 wrote:
TwistofCain_73 wrote:
PharmD Pete wrote:
One more quick question.

On the days that you weight train, are you adding the pre and post workout meals to you already scheduled meals?

In other words if you were to have 6 meals on non-training days are you having 8 on training days?

Or are you subbing the pre and post workout meals for other meals during the day and staying at 6 total?

The pre & post workout meals are in addition to your other 6 meals on training days, so you will have 8 ‘meals’ altogether.

Wrapped up week 1 of Phase II and am very happy so far. I just spent the weekend getting props from my wife about improvements she’s noticed - keeping me fired up about moving through the remaining program. I really believe that Chad may be on to something here…

Also, regarding the Flameout/liquid fish oil question - I’m on the liquid twice a day, mixed into that ungodly concoction Chad outlines in the book…although, I’ve noticed that, if I have that breakfast/dinner drink made with Vanilla protein powder (in lieu of a solid protein), it’s actually quite good.

Something as a bit of an aside for those that are living with a spouse or significant other and know how hard meal planning can be (especially if you have kids to feed as well) - my wife has been following Joel Marion’s “Cheat to Lose” plan (with solid results) and it meshes pretty well with what I’m doing on Chad’s Transformation plan. We just make the minor ‘extra carb’ adjustments for her on the relevant days, but it’s no real biggie since so many of the meals on both plans are eaten ‘out of the home’ throughout the workday. She gets her cheat day on the weekend and I simply have one of my cheat meals with her then. The only thing I get the ‘evil eye’ over is the chocolate!

Again, props to those contributing!

Actually, about the pre and post workout during workout days making it 8 meals a day on weight training days… i actually e-mailed Chad about this and he said the pre&post workout drink together counts as a meal. Which means that it’s 6 meals a day, not 8.

The pre- and post-workout feedings counts as one meal during the fat loss phase. On the bulking phases, it should be added to your other meals.

Sorry for the confusion.[/quote]

Teencraft-

From the horses mouth.

I’m still totally happy with my results though. After phase 3 I took a waist measurement and since I’ve begun I’ve lost over 2" off my waist…still I wonder what the difference would have been had I did the fat loss phase counting the PWO as 1 meal…I’m thinking now of trying a 2 week mini-Velocity type diet after phase 4 to see if I can drop a bit more.

239

[quote]Howard Roark wrote:

Teencraft-

From the horses mouth.

I’m still totally happy with my results though. After phase 3 I took a waist measurement and since I’ve begun I’ve lost over 2" off my waist…still I wonder what the difference would have been had I did the fat loss phase counting the PWO as 1 meal…I’m thinking now of trying a 2 week mini-Velocity type diet after phase 4 to see if I can drop a bit more.

[/quote]

Thanks man–

hey–do you know if potatoes are allowed on this diet? I have no idea and thought I’d ask around. I can see why it wouldn’t be: starchy carbs. So, anyone know?

240

Teencraft, if it’s not on the lift of allowed foods, I wouldn’t eat it.

Almost finished with the first week of phase I. Feeling good. The training kicks my ass.