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!
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I used to hit snooze a few times when the alarm went off but I deceided I need to get my ass outta bed and get my CNS up and running by the time I got to the gym. I am pretty sure the first week my nervous system gave out on day 3, I thought the front squats were going to kill me…
If the cottage cheese doesn’t seem to be hurtin you then go for it. I suggest if you start to see a lag in the weight loss then maybe stop eating it for a bit and see if it makes a difference? I love the stuff too but I decided to not eat it on this plan.
Tomorrow is day one of Phase II. If I can add on the same amount of muscle as the amount of fat I lost in Phase I I will be very happy.
I lost a total of 10 pounds in 3 weeks.
Here are the stats:
1-6-08 Day 1 Phase I
184.5 lbs
BF 22% (Taylor body analyzer scale)
Waist at belly button: 40"
Hips: 37"
1-27-08 Day 21 Phase II
174.5 lbs
BF 19% (same scale)
Waist at belly button: 37.5
Hips: 36"
If my math is right I lost around
7.4 pounds of fat and
2.6 pounds of muscle.
I am happy with these results and can’t wait to see what the next three weeks give me.
I am uploading pics in my profile, I have almost all of my fat in the midsection and really want to get rid of that.
I’ve been lurking for a while, but thought I’d chime in a give this thread I bump. I’m currently two weeks into phase 2. I’ll upload pics when I’m done.
Start of Phase 1
Waist 33.5 in
Weight 155 lbs
Start of Phase 2
Waist 32.25 in
Weight 151.5 lbs
dunno what my weight’ll be at the end of phase 2 because my school’s scale is shit.
I’ve doing everything exactly as prescribed save for acai juice and greens+ due to lack of funds (and may I recommend Dagoba eclipse chocolate, 87% cacao from whole foods, expensive but delicious). I also haven’t cheated (dunno now if that has hindered or helped my progress) but I’m be going to be going nuts at a Superbowl party to make up for it : ).
Phase III is not too bad, but day 3 and day 5 are quite a bitch. The diet goes back to what it was on Phase I, which kinda sucks cuz I was really enjoying all the fruit.
I am 2 weeks into phase III, I haven’t weighed myself, but seem to be getting a bit leaner. It really is difficult to tell without some measurements, but I’ll be doing those next week and I guess we’ll see then.
I am considering doing Phase III for 4 weeks instead of 3 to help lose a bit more fat. At the end of 12 weeks, i may even decide to tack on 6 more since it has been working pretty well so far.
Today is Day 7 of Phase II for me. I didn’t lose any weight and gained a .5% of BF (Taylor Body fat scale).
My measurements have gone down and my cloths are fitting more loose. I am liking the program so far and am getting stronger every week.
2-3-08 Day 7 or Phase I
174.5 lbs
BF 19.5% (same scale)
Waist at belly button: 36.75"
Hips: 35.25"
I was cutting for a total of 4 weeks including all of phase I. I lost about 10lbs (206-196+/-). I didn’t weight myself at consistent times, as I’m not too terribly concerned with scale weight.
Anyway, phase I training was hell by the end of it. My body was beat up. I did my first session of Phase II today and today was the first day on increased intake. I feel good. Doing everything as suggested minus supps (due to lack of $$, hooray college!). I am using generic fish oil.
Tonight was great. There’s a dip belt in the mail for me and I’m pumped to start adding some weight to dips and chins. Held a 5lbs. DB between my knees tonight.
I just finished up Phase I and will be starting Phase II tomorrow. I am looking forward to Phase II. I’m ready to up my calories a little and the HFT training. I have some reservations about the 3 cheat meals per week. I thought about doing just two, but I asked Chad about it. He said to do the three cheat meals because you really need the excess calories on this phase and to just be sensible and I should be fine. So I will probably keep two of my cheats somewhat cleaner. I am curious, those of you currently on Phase II or you already have gone through it did you do three cheat meals per week? Also what are/were your cheat meals like?
A couple of notes. I took my initial measurements the Sunday afternoon before I started my first workout. So to keep it consistent I took them this afternoon as well. Which was probably a good thing considering I had a little extra cheating tonight during the Superbowl. : ) I lost 5 1/2 lbs of fat and 1 1/2 inches of my midsection. My bodyfat measurement was taken with digital calipers with 3 measurement spots. My wife did the measuring and we took measurements at each spot several times until we got a consistent reading. Also I only did one cheat meal per week. I took the creatine and fish oil but not the rest of the supplements. I will be adding in BCAA’s for Phase II but not quite the resommended dosage. I am also planning on doubling the creatine dosage to 5 gm pre and 5 gm post workout.
So I just finished Phase 3 and got great results. I am not sure how much muscle I gained, because I was traveling during about 9 days during phase 2, but I am happy with the fat loss and that is waht I was after anyhow. I don’t think I will continue with phase 4 as I am on a mission to be very lean. I will continue on for 3 more weeks with fat loss and determine where to go from there.
Start 12/03 End of Phase 3
wt: 252 wt: 233
belly buttton 39.5 38(think it may have been more.
bigthrows:
nice noticeable fat loss! your back looks better with less (on the sides) and the stomach is going along great! keep up the good work!
question about Chad’s explanation a few pages back:
If you have been training for less than a year:
�?� start with ABBH,
�?� then to BBB,
�?� Then to the Waterbury Method.
�?� At that point, you can start the 10/10.
does this mean that since i have not been consistant throughout the last few years i should begin with what he has purposed or will muscle memory play a big part in just begining with the 10/10?
I’m guessing I lost anywhere from 8-10lbs of fat (going by the 4-5lbs = 1 inch off waist approximation) and gained around the same or a little more in muscle.
I’m very happy with the results and for anyone that is on the fence about getting this program I highly recommend it.
Overall: This is the best program I’ve ever done.
I’m going to stick more or less to the mass phase diet plan and begin a modified 3 day westside program to get my strength up more and try to add some more muscle, would like to get around 175. Then in April it’s the Velocity Diet for me…
Sorry I don’t have any before/after pics. I was too lazy to take them before begining the program. I know.
It is nice to see that people stuck with the program for the entire 12 weeks and now we are getting some “overall” results. I am in the 3rd week of Phase III and hope to end with similar results by the time i’m done.
Im in phase II at the mo, and i gota say Chad wasn’t wrong about being hungry all the time. I finished a big plate of salmon and veggies an hr ago but i’m so freakin hungry again.
I’ve never been this sore. My entire back hurts. My glutes hurt (that hasn’t happened since I first started doing deadlifts). I hope I can move tomorrow (day 4, off day).
On the bright side: I finally bought a dip belt. And after putting a longer chain on there so the weight doesn’t hit me in the junk (apparently dip belts are made for people with a waist bigger than 28"), I can actually start adding weight to dips/chins with holding a DB between the feet.
I did decline DB bench instead of dips in Phase II, but I definitely going to being doing dips when I start phase IV. It was a b*tch to get those DBs up and set on the bench they have at my gym.
