sorry but i just have to ask this again as it was not answered a few posts back:\
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 would personally do one of his other programs (or any other program for a while before starting this) - though ultimately the program should give you the same results either way - it’s just to avoid a burnout I would’ve thought.
I’m currently doing the V-Diet, but after I finish the transition phase and finish the ABBH, BBB, WM series I plan on starting 10/10. I purchased the plan and started looking over the different phases. My question, to anyone looking at the thread, ideally CW, is how should I schedule my brazilian jiu jitsu training into the workout plan? I would replace the HIIT sessions, but in phase II, those aren’t used.
Update for Day 14 Phase II
176 lbs
19% BF
36.5" waist
35.25" hips
Gained 1.5 lbs this week. BF% down a .5%. Not much change in the measurements.
Have to wait and see if I gain more weight at the end of this week by having 4 days off straight.
Little background info. I ran the V-Diet for two weeks before i started the 10/10 transformation. I really wanted to boost so fat loss, and get me motivated to stick to the 10/10 transformation 100%. After two weeks on the V-Diet and one week of a transition I lost about 11 pounds (179 to 168). Anyways I am currently 1.5 weeks into phase 1 and loving these circuits! Currently i am at about 166.2 after 9 days on the 10/10 transformation
I have just finished phase 2 of Waterbury’s program, and below have been my results (I weight myself upon waking at 5:15 Am every tuesday morning after going to the bathroom).
Phase 1:
Week 1 (starting) 200 pounds at 16.9%bf
Week 2 197 pounds at 15.9%
Week 3 194.8 pounds at 15.3%
Phase 2:
Week 1 194.8 pounds at 14.8%
Week 2 194.8 pounds at 14.2%
Week 3 194.8 pounds at 13.7%
Im very happy thus far and am looking forward to starting phase 3.
Wow,
Nice results so far adrucker, keep up the good work.
I decided to extend phase III to 4 weeks to add a bit more fat loss. I know I’ve lost weight overall because my clothes are a lot looser, but it’s difficult to see it in the mirror.
Will post end of phase III results this weekend.
I’m on the 10/10 bandwagon. Just started it this week, although I’m not going to adhere to the diet 100%, I’m fairly lean to begin with and my diet is good overall. Instead of the Acai juice i am using superfood and Acai berry green tea. I’m also doing my usual PWO shakes and not the raisins and protein, although I do that throughout the day.
I’m also going to go without creatine, been on is the last few years time to take a break. I think it has been one reason I have chubby cheeks syndrome when I’m at about 10% BF.
Day 1 was kick ass, short but the 30 second rest between exercises doesn’t give you musch time to catch your breath, I loved it!
I enjoyed the HIIT on day 2 of phase 1. 10 seconds sprint, 50 second walk is much better than the 30 second hard runs he prescribed for the Waterbury summer project, that might be why I fell off the wagon with the HIIT on that routine, although I had great results.
I’m doing this program in conjuction with the 8 week calf blitzkreig, so we’ll see how long I can keep that up. I have a feeling my appetite is going to sore so I hope to see great gains, will post results as I progress.
I’m doing inverted rows for phase I. I’m elevating my feet on a bench and am wearing a weighted vest. Since I’m going to be doing underhand and overhand bent over rows and 1 armed rows the rest of the program, I thought I would throw in an exercise I rarely do.
