Those of you on Phase two, what did you think about the 6X3 days. I finished workout 4 today. When I finish the workout it just seems that I am not doing enough. I put enough weight on the bar so that by set 6 the third rep is difficult to do. When I finish the whole workout I am not breathing hard and barely sweating. On the other day with different rep schemes, I am still covered in sweat and really felt like I gave it my all. On the 3 rep days I can’t put more weight on the bar and keep good form.
I was wondering if I should change the workout slightly. I thought about doing 6X4, 8X3 or decreasing rest period to 45 secs. Since this is the gain muscle phase I thought I should not change the rest periods. What do you guys think about changing the rep scheme? Or am I over thinking this and I should just keep busting ass with as much weight as possible and trust Chad?
BTW, finishing up day 5 of Phase 2 and I am constantly hungry. I mean I eat a meal and within an hour I am hungry again and counting down the time until I can eat again.
What kind of BCAA are you guys taking, powder or pills?
I don’t live in the states so I had to make do with powder. I got it and it says that it doesn’t mix with water and is lemonade flavored. (BTW don’t mixed lemonade flavored BCAA with chocolate protein powder, but it mixes OK with strawberry flavor.)
[quote]enmark wrote:
What kind of BCAA are you guys taking, powder or pills?
I don’t live in the states so I had to make do with powder. I got it and it says that it doesn’t mix with water and is lemonade flavored. (BTW don’t mixed lemonade flavored BCAA with chocolate protein powder, but it mixes OK with strawberry flavor.) [/quote]
[quote]boyscout wrote:
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.[/quote]
hmm–
the only problem is that ‘vegetables’ are what’s allowed and a potato is a vegetable. I’m going to ask Mr. Waterbury and I’ll post up what he says in here.
[quote]teencraft wrote:
boyscout wrote:
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.
hmm–
the only problem is that ‘vegetables’ are what’s allowed and a potato is a vegetable. I’m going to ask Mr. Waterbury and I’ll post up what he says in here.[/quote]
True that. But potatoes are considered more of a starch along the lines of corn and yams, I thought. I try to stick to green leafy veggies whenever possible. I do like carrots, though.
Baked potatoes loaded with tons of bad for you things could make a good cheat meal.
True that. But potatoes are considered more of a starch along the lines of corn and yams, I thought. I try to stick to green leafy veggies whenever possible. I do like carrots, though.
Baked potatoes loaded with tons of bad for you things could make a good cheat meal. [/quote]
This is getting worse and worse–
no corn either? wow. I had no idea. I was just eating everything that came out of the ground! I wonder how much this will affect my progress… I doubt very much if at all. As Waterbury stated in the manual ‘nobody every got fat from eating an apple.’
But you aren’t on this program to ‘not get fat’ you are on this program to get lean and muscular, I’m sure many people don’t get lean and muscular from eating too much fruit.
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.
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…[/quote]
Guys im now confused too as to wether we are supposed include the pre/post workout shakes as meals. Ive just read over the program again and Chad simply states after every workout consume the shakes/fruit. What have you guys been doing? Including this as a meal or on top of the 6 meals?
Im pretty sure that its supposed to be extra to compensate for the workout as opposed to non-weight lifting days. That’s what ive been doing. Is this wrong?
Read back through this thread, someone posted that hea asked Chad about the pre/post workout shakes and Chad’s reply was that in phase 1 and 3 the pre/post workout shakes are counted as a meal. This is what I did. Eat breakfast, eat a snack, pre workout, exercise, post workout, snack, dinner, snack. On non workout days the same except I replaced pre/post shakes with lunch.
In Phase 2 I have been eating breakfast, snack, pre/post, lunch, snack, dinner, snack.
As far as potatoes, yams, corn etc. I think that since they are considered starches you should not eat them. That being said, however, if you can eat them and still lose fat then by all means do it. I don’t consider starches to be veggies. I only subsituted in leafy veggies and carrots.
[quote]d-ahluwalia wrote:
ah man, i was approaching my final week of phase 1 but i think i may have to add an extra week and follow the diet as you suggested. [/quote]
If you have lost some weight in the first 3 weeks I wouldn’t worry about adding another week.
The plan is to lose around 5lbs, maybe more or some people might lose less. You then add that weight back on during the hypertrophy phase, hopefully all that you lost on the fat loss phase…we can only hope.
As for potatos and other high carb veggies; yes they are vegetables but this is a low carb nutrition plan, especially the fat loss phases. In phase 2 and 4 you get carbs back by way of fruits, this is a safe way to add more carb calories and increase calorie intake to add lean muscle.
If you must eat corn, potatos, etc…then eat them on your cheat meals.
And the in fat loss phases the pre and post WO “meal” is counted as a meal. In hypertrophy phases they are an additional meal.
Chad if you read this and I am wrong please correct me.
[quote]wushufanatic wrote:
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.[/quote]
Okay, I am not Chad but here you go. Dark Chocolate is full of antioxidants and research has shown that it may help high blood pressure and possible insulin resistance. (americanheart.org).
I can assume that he limits the size because it is going to have sugar and fat in it and therefore more calories.
What do you guys think about doing two full body sessions back to back (tuesday then wednesday) for this program? My school’s gym blows, and has shit hours on MLK day. So it’s miss day one completely or try and move it.
I could do 11am train on tuesday, day 1
then 8:30pm on Wednesday for day 3. Possible? Of course, I’d have to throw a HIIT session somewhere else (probably saturday)
I found the Lindt Excellence chocolate, thanks for the tip PharmD Pete.
[quote]jarc wrote:
wushufanatic wrote:
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.
Okay, I am not Chad but here you go. Dark Chocolate is full of antioxidants and research has shown that it may help high blood pressure and possible insulin resistance. (americanheart.org).
I can assume that he limits the size because it is going to have sugar and fat in it and therefore more calories.
Hope this helps.[/quote]
I agree with everything you said, but it is really the calories that bother me. At 20g you are only getting about 100 calories. Sometimes I eat it as a second snack and my diet looks something like. Meal 2 (12:00) 300 calories, Snack 2 (2:30) 100 calories chocolate, Meal 3 (5:00) 300 calories.
That just seems like a long period of time to go when you are only getting very few calories and those calories aren’t very filling either. When I eat a handful of almonds, I feel ok going a few hours before eating. When I eat the chocolate, I feel hungry immediately.