Wanted to post some updates measurements after about 3.5 weeks of phase III. I am going to complete 4 weeks of it instead of 3, but today seemed like a good day to weigh in since I’m off work.
Started at 154.5 lbs, waist 35", BF 18.2%
End Phase I @ 148.6, 33.5’, 17.1%
End Phase II @ 153.8, 34", 16.6%
Measured today @ 144lbs, 32", 15%
Basically down 10.5 lbs and 3% bf overall. 6.5 lbs of fat and probably lost the other 4 lbs in water/glycogen. Will be starting final phase on Tuesday.
Nice work Pete.
Hey everyone, ive just started phase 3 of this program. I expreienced some great gains in phase 2.
I have one concern however and would just like your input. I’m basically wondering if during the fat loss periods wether muscle loss may also become an issue. I would have my dinner about 9pm followed by the 10grams of dark chocolate at 11pm. I go to sleep about 1-2am and wake up around 10-11am. That means since my last meal, ive deprived my body of protein for 13-14hrs. Im naturally quite a skinny guy anyway so im seriously concerned that’ll just end up losing just as much muscle mass.
Would prehaprs having a serving of metabollic drive before bed be bad idea? I have exprienced good results so far, and will most probably stick with what is prescribed. What are your thoughts on this?
Just started week 2 of Phase I and am enjoying the program so far. As I was saying I’m not following the diet 100% because I’m also doing the 8 week calf blitzkreig and don’t want to burn out. I decided to do the decline DB bench press in phase I because I’ll be doing dips the rest of the program and did them the program before, so loading has been a problem. I have 50’s and added bands, but one band is too easy and the next one is too hard. Loading these with the band on the Decline is challenging and I guess I could have just done dips like everyone else, but decided variety is the way to go. If you guys like this program, I would encourage you to check out the Waterbury summer project.
d-ahluwalia:
You look extremely lean already and a scoop of Metabolic Drive can’t hurt IMO. I’m a big proponent of protein smoothies before bed to supply the body with protein throughout the night. I’m giving myself more freedom in this program and instead of viewing Phase I and III as fat loss phases, I see them as endurance phases. Enjoy!
thanks for that!
[quote]d-ahluwalia wrote:
Hey everyone, ive just started phase 3 of this program. I expreienced some great gains in phase 2.
I have one concern however and would just like your input. I’m basically wondering if during the fat loss periods wether muscle loss may also become an issue. I would have my dinner about 9pm followed by the 10grams of dark chocolate at 11pm. I go to sleep about 1-2am and wake up around 10-11am. That means since my last meal, ive deprived my body of protein for 13-14hrs. Im naturally quite a skinny guy anyway so im seriously concerned that’ll just end up losing just as much muscle mass.
Would prehaprs having a serving of metabollic drive before bed be bad idea? I have exprienced good results so far, and will most probably stick with what is prescribed. What are your thoughts on this? [/quote]
You could go for some cottage cheese before bed. I beleive the cottage cheese has lots of casein protein which doesn’t digest as fast as whey. I am pretty sure this is right. You might want to stay away from low fat since it has more carbs than the regular kind.
Anybody else have an opinion on this?
Start.
Finish.
F**k me that was tough!
Any comments welcome…?
Nice work! You definately dropped body fat, now how are you going to keep it like that for summertime? You need to add some leg or back shots if possible.
Thanks mate!
I took that on Thursday when I finished, since then i’ve been doing a basic 33/33/33 Carbs/Protein/Fat diet.
I’ll keep an eye on it and see if I need to make any changes every couple of weeks or so.
As for the leg and back shots…i’m too shy!
[quote]jarc wrote:
d-ahluwalia wrote:
Hey everyone, ive just started phase 3 of this program. I expreienced some great gains in phase 2.
I have one concern however and would just like your input. I’m basically wondering if during the fat loss periods wether muscle loss may also become an issue. I would have my dinner about 9pm followed by the 10grams of dark chocolate at 11pm. I go to sleep about 1-2am and wake up around 10-11am. That means since my last meal, ive deprived my body of protein for 13-14hrs. Im naturally quite a skinny guy anyway so im seriously concerned that’ll just end up losing just as much muscle mass.
Would prehaprs having a serving of metabollic drive before bed be bad idea? I have exprienced good results so far, and will most probably stick with what is prescribed. What are your thoughts on this?
You could go for some cottage cheese before bed. I beleive the cottage cheese has lots of casein protein which doesn’t digest as fast as whey. I am pretty sure this is right. You might want to stay away from low fat since it has more carbs than the regular kind.
Anybody else have an opinion on this? [/quote]
The protein from cottage cheese is mostly casein and it’s often recommended as a pre-bedtime snack. I think you would be fine with the Metabolic Drive or cottage cheese. I generally have my dinner around 7PM and the chocolate around 9:30. I then go to bed around 10 and have my first meal (pre-workout) around 5:30 AM.
So I am going 10 1/2 hours between protein feedings. I was a little concerned about this myself when I first started. However, the program is working good and I am happy with the results. I will be starting Phase 3 next week. I will be posting my updated progress on Sunday.
Good job Wesley…I can just hope to have results like that…It really sucks getting old.
You can Jarc! Best of luck to you mate!
hey i tried to start a Waterbury 10/10 diet sampler post but it flamed out!
any one want to list their typical diet for this? I have the book and all, but it is kinda vague about eating, so i was wondering what everyone was whoofin dow? or lack there of?
What are you struggling with mate?
The e-book lists everything you need to buy, plus when and how much to eat.
All I did was exactly what Chad said.
Diet for phase 1 and 3 was the following for me:
5AM: 1 scoop Metabolic Drive and 4 Flameout.
6:45: 1 scoop Metabolic Drive, creatine, greens plus
9:30: 1 handful nuts
12:00: 1 serving protein (chicken, lean meat) and veggies
3:00: 4 oz. cheese
6:30: 1 serving protein and veggies, plus 4 Flameout.
My phase 2 diet was the same, I just doubled up on the snacks. Pretty easy diet.
I only used the following for my meats and veggies.
MEat: Chicken breasts, pork tenderloin, london broil, flank steak, venison.
Veggies: Cauliflower, eggplant, broccolini, escarole, black olives, avocado, kale.
I’m halfway through phase I and day 3 has to be the hardest IMO. The 45 second rest periods are hard to adhere to, especially when you are moving the bar around and weight amount in between sets.
Day 1 is hard, but it is more my style of lifting 8x3, where as day 5 is hard, but the exercises seem to be easier at higher reps than Day 3. I’m actually looking forward to phase 2 because the alternating sets are easier compared to the circuits. My calfs are killing me because of the 8 week blitzkreig, but in a good way.
Rumour is Chad’s new book will be out in the Fall, so I can’t wait to get my hands on thay one. I’m planning on following the 10/10 up with Real Fast Fat Loss, Outlaw Strength and Conditioning, 2 x 4 muscle, and the Next Big Three (not in that order).
adrucker,
thanks for the sample man, clears things up a bit, in my head!
wesley_uk,
i guess i was confused about the snacks, as i have been following the precision nutrion by Berardi, and it has you eating fruit and or veggies with every meal and snack?
I guess with chads you do not have to do that?
Hey guys, I have been lurking for awhile now. Been doing this program for the past 6 weeks. Just finishing Phase 2. Love the program! The 3x16 step-ups are a bitch. Conditioning workout as well. I did well with nutrition in Phase 1 but finding I am not getting enough calories in Phase 2. I replaced one og my protein shakes post workout with N-large 2 and find that helps with the weight. I haven’t weighed in yet for the end of Phase 2 but will on Sat am. Found great strength changes in each phase… I had to increase the weights consistently throughout the weeks so far. Looking forward to Phase 3.
Wesley…great changes man! Awesome work.
j2048b,
The best advice I can give you is to follow Chad’s plan exactly. So only eating a piece of fruit with each meal in Phases 2 & 4.
drc,
Top man! Increasing strength is a bonus! That happened all the way through with me…until Phase 4 when I was completely f**ked to put it eloquently! Chad wasn’t wrong when he said we might not be able to complete the reps for each exercise.