[quote]hartmann.59 wrote:
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.
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.[/quote]
It could be because of the time the chocolate is to be eaten according to the book? So not so much is to be eaten?
1/17/08
Wt: 153.8 (+5.2 from end of phase I)
Waist: 34 (+0.5 from end of phase I)
BF: 16.6% (-0.5% from end of phase I)
Update after Phase II. I took these a few days early, as I mentioned, since I was out of town over the weekend. Good thing too, the diet was not on point over the last few days.
I pretty much stayed the same in the amount of fat I have, so with the weight increase, the % went down slightly.
Hoping to see a lot more fat loss in phase III and really start to notice some body comp changes. Fingers crossed.
1/17/08
Wt: 153.8 (+5.2 from end of phase I)
Waist: 34 (+0.5 from end of phase I)
BF: 16.6% (-0.5% from end of phase I)
Update after Phase II. I took these a few days early, as I mentioned, since I was out of town over the weekend. Good thing too, the diet was not on point over the last few days.
I pretty much stayed the same in the amount of fat I have, so with the weight increase, the % went down slightly.
Hoping to see a lot more fat loss in phase III and really start to notice some body comp changes. Fingers crossed.[/quote]
Awesome.
I wish I had taken real measurements from phase one. I know I started last week at about 201ish and weighed in today at 199. I’ll have to buy a measuring tape at the end of this phase.
1/17/08
Wt: 153.8 (+5.2 from end of phase I)
Waist: 34 (+0.5 from end of phase I)
BF: 16.6% (-0.5% from end of phase I)
Update after Phase II. I took these a few days early, as I mentioned, since I was out of town over the weekend. Good thing too, the diet was not on point over the last few days.
I pretty much stayed the same in the amount of fat I have, so with the weight increase, the % went down slightly.
Hoping to see a lot more fat loss in phase III and really start to notice some body comp changes. Fingers crossed.
Awesome.
I wish I had taken real measurements from phase one. I know I started last week at about 201ish and weighed in today at 199. I’ll have to buy a measuring tape at the end of this phase.
Thanks for the tip on the chocolate, pete.
-CD
[/quote]
No problem. I’m just glad there are so many people contributing to this thread, that way we can all try to help each other.
[quote]PharmD Pete wrote:
boyscout wrote:
I can’t wait for phase II because I hate cardio in any incarnation. Is that bad?
I felt the same way, but by the end of phase II I was tried of LIFTING. 5 days a week can really take a toll.[/quote]
Unfortunately I have to travel during february, so I’ll be missing a few training days in the middle (day 6, week one, days 1 and 2 week 2). This probably wont’ help matters, but it’s the best I can do given the situation. If I can find someplace to train on the road, I’m there.
Is anyone on this program working out in the early morning? If so did you change anything with the diet? I generally wake up between 5 and 5:15 and get to the gym between 6:15 and 6:30. So on my weight training days I wake up and have my pre workout meal around 5:30 and then my post workout meal b/w 7:30 and 8:00.
My pre/post workout meals are as described in the book except I eat a whole banana instead of a half. I just buy smaller ones. On cardio days I have a protein shake when I first get up (20-25 grams). I have my last regular meal around 7pm and then usually have the chocolate as my last snack around 9:30. So I am usually pretty hungry in the morning and don’t want to wait 2 1/2 hours or so before having my first meal of the day (after cardio).
I am not a big fan of veggies in the AM either so my post cardio meal has been a protein shake and about 1/2 cup of lowfat cottage cheese. I am on wk 2 of phase 1 and so far it’s working pretty well. I have lost about 6 pounds so far. I am sure most of it was water weight. I only had one cheat meal my first week and will probably stick to just one cheat meal a week for this first phase. I will post my official results after I finish phase 1.
[quote]rutn-buck wrote:
Is anyone on this program working out in the early morning? If so did you change anything with the diet? I generally wake up between 5 and 5:15 and get to the gym between 6:15 and 6:30. So on my weight training days I wake up and have my pre workout meal around 5:30 and then my post workout meal b/w 7:30 and 8:00.
My pre/post workout meals are as described in the book except I eat a whole banana instead of a half. I just buy smaller ones. On cardio days I have a protein shake when I first get up (20-25 grams). I have my last regular meal around 7pm and then usually have the chocolate as my last snack around 9:30. So I am usually pretty hungry in the morning and don’t want to wait 2 1/2 hours or so before having my first meal of the day (after cardio).
I am not a big fan of veggies in the AM either so my post cardio meal has been a protein shake and about 1/2 cup of lowfat cottage cheese. I am on wk 2 of phase 1 and so far it’s working pretty well. I have lost about 6 pounds so far. I am sure most of it was water weight. I only had one cheat meal my first week and will probably stick to just one cheat meal a week for this first phase. I will post my official results after I finish phase 1.[/quote]
you should be fine doing what your doing–if it’s working, then don’t worry about it.
I vary on my cheats as well. To me it doesn’t have to mean eating crap. My “cheat” today was a portion of lean beef, a green pepper and the cheat portion was a banana and some raisins.
Eat your damn veggies. Steamed broccoli w/ eggs is a delicious breakfast! (no, don’t mix them together).
[quote]rutn-buck wrote:
Is anyone on this program working out in the early morning? If so did you change anything with the diet? I generally wake up between 5 and 5:15 and get to the gym between 6:15 and 6:30. So on my weight training days I wake up and have my pre workout meal around 5:30 and then my post workout meal b/w 7:30 and 8:00.
My pre/post workout meals are as described in the book except I eat a whole banana instead of a half. I just buy smaller ones. On cardio days I have a protein shake when I first get up (20-25 grams). I have my last regular meal around 7pm and then usually have the chocolate as my last snack around 9:30. So I am usually pretty hungry in the morning and don’t want to wait 2 1/2 hours or so before having my first meal of the day (after cardio).
I am not a big fan of veggies in the AM either so my post cardio meal has been a protein shake and about 1/2 cup of lowfat cottage cheese. I am on wk 2 of phase 1 and so far it’s working pretty well. I have lost about 6 pounds so far. I am sure most of it was water weight. I only had one cheat meal my first week and will probably stick to just one cheat meal a week for this first phase. I will post my official results after I finish phase 1.[/quote]
I wake up at 4am and have my pre WO meal around 4:40, I am at the gym by 5am and have my post WO meal just a bit after 6am.
On cardio days I am up at 4am and to the gym by 5am and home before 6am. I usually eat my first meal by 6:30am. It is a pain in the arse getting up this early to workout and to top it off I drive an hour to get to work.
For my cardio day meals I will cook up bell peppers and mushrooms in a little bit of olive oil and then scramble in some eggs.
It sounds like what you are doing is working but the cottage cheese is usually not on most low carb diets, it is dairy. But cottage cheese has a lot of protein in it and I believe it is casein, real good pre bed snack. (depending on nutrition plan)
Keep up the great work. 6 pounds in less than 2 weeks is pretty good.
Week 2 down. So far down about 5 lbs. Feeling good. I hate day 5 of the week, high rep stuff makes me want to stay home, but today wasn’t bad. I might be getting used to it or something.
Some changes I noticed:
-Apparently I have a serratus, that’s starting to pop out.
-notice an outline of the top two abs, never happened before.
[quote]jarc wrote:
I wake up at 4am and have my pre WO meal around 4:40, I am at the gym by 5am and have my post WO meal just a bit after 6am.
On cardio days I am up at 4am and to the gym by 5am and home before 6am. I usually eat my first meal by 6:30am. It is a pain in the arse getting up this early to workout and to top it off I drive an hour to get to work.
For my cardio day meals I will cook up bell peppers and mushrooms in a little bit of olive oil and then scramble in some eggs.
It sounds like what you are doing is working but the cottage cheese is usually not on most low carb diets, it is dairy. But cottage cheese has a lot of protein in it and I believe it is casein, real good pre bed snack. (depending on nutrition plan)
Keep up the great work. 6 pounds in less than 2 weeks is pretty good.
[/quote]
jarc
I know what you mean about it being a pain waking up early and getting to the gym, but you are getting up earlier than me. Some mornings it’s a little tough to get going. However, once I get to the gym and get my workout in it gets me going for the day and I seem to feel better all day. Plus the gym is less crowded at my gym than with the after work crowd.
As far as the cottage cheese it is mostly casein and a half cup has 13g protein and only 5g carbs which is actually less than 1 1/2 scoops Metabolic Drive. Although the cottage cheese has 5g of sugar vs none in the Metabolic Drive. I figure taking it that early in the morning after a good HIIT session is not going to hurt me. I have used it a lot in the past as a pre bedtime snack.
One think I use to do for a pre bedtime snack is mix a little bit of cottage cheese, with 1/2 to 1 scoop chocolate protein powder (casein not whey) and a tblspn Natural PB then mix in just a little bit of water until it was a nice consistency. Tasty!
boyscout,
You mentioned you don’t like the high rep stuff on day 5. For me day 3 is the toughest. The front squats really were me out. The first week especially. I took some longer rest periods between the deadlifts and front squats. This week I felt a lot better and all my rest periods were on track. Still a tough day though. The 15 reps per legs on the reverse lunges are pretty taxing as well. They get my heart rate going.
Keep up the good work everybody. I’m glad this thread is still going and it’s nice to her about other peoples experiences and thoughts on this program.
boyscout,
You mentioned you don’t like the high rep stuff on day 5. For me day 3 is the toughest. The front squats really were me out. The first week especially. I took some longer rest periods between the deadlifts and front squats. This week I felt a lot better and all my rest periods were on track. Still a tough day though. The 15 reps per legs on the reverse lunges are pretty taxing as well. They get my heart rate going.
[/quote]
I agree that day three is the most taxing. Front squats for that many reps per set are crazy hard–I can’t even imagine what next week will be like with 10 reps… for me going from squatting my bodyweight for lower rep sets on front squats to something like 125lbs to not die during the work out has been a major ego check. I still have to lay on a bench when I finish.
I was not at all lean when I started this thing, but I figured doing the 10/10 would be a great way to kick start getting to where I want to be this year. One week of phase I left.
