Too add to my post…
I have been taking BCAA’s, Greens Plus, Cre-alkalyn Creatine, Glutamine and protein shakes pre/post workouts.
To be honest I am getting sick of eggs for breakfast and chicken all the time. I always watch how much red meat I get anyways but it is a great change. Fish is good too.
I find my appetite has changed too. I can’t eat as much (a good thing) but I am hungry most of the time. Some “cheat meals” turned into cheat “days” I am getting back on track and looking forward to the next phase.
Stats
5’9" 183 start of phase 1
176 end of phase 1
179 end of phase 2
[quote]drc wrote:
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.
Some authors on this site believe BCAAs are good for fat loss too because they give you more of a cut look. I say if you have the money and supply go right ahead and take them. I would take them anytime, I couldn’t see me working out while I have a supply just sitting in the cupboard. I don’t have the flow for BCAAs year round, but if I did I would take them all the time. If you are feeling hungry pop some BCAAs and it will help with cravings, sort of a mini-snack.
I’m around the 250lb mark, therfore, I’m eating 4 meals daily + 3 snacks.
I was wondering on lifting days if pre and post workout meals are considered to be 2 of the 3 snack?
OR, on lifting days if it’s 4 meals, 3 snacks, AND pre and post workout meals(protein powder/fruit)?
Also, would 1/2c cottage cheese w/ 1 scoop protein powder and 1 tbs almond butter be a good last meal for this diet? Would this be in the guildlines of Chad’s diet strategy for the 10/10?
[quote]d-ahluwalia wrote:
Hey do you guys think its ok to keep taking bcaas in phase 3 (fat loss)? I’m just a bit concerned about muscle loss and dont have much fat to loose. [/quote]
I kind of thought the same thing for Phase III, so I just took about 6-8 BCAA tablets before bed during that phase. There were probably some nights that I forgot, but I figured it couldn’t hurt.
I’m around the 250lb mark, therfore, I’m eating 4 meals daily + 3 snacks.
I was wondering on lifting days if pre and post workout meals are considered to be 2 of the 3 snack?
OR, on lifting days if it’s 4 meals, 3 snacks, AND pre and post workout meals(protein powder/fruit)?
Also, would 1/2c cottage cheese w/ 1 scoop protein powder and 1 tbs almond butter be a good last meal for this diet? Would this be in the guildlines of Chad’s diet strategy for the 10/10?
Thanks![/quote]
ExPro,
On Phase I and III the pre and post WO are a meal replacement on Resistance days. On the HIIT days you don’t do the pre and post WO but you do eat all 4 meals.
On Phases II and IV you add the pre and post meals to the 4 meals, so a total of 5 meals with your 3 snacks.
Hope this helsps.
ExPro,
On Phase I and III the pre and post WO are a meal replacement on Resistance days. On the HIIT days you don’t do the pre and post WO but you do eat all 4 meals.
On Phases II and IV you add the pre and post meals to the 4 meals, so a total of 5 meals with your 3 snacks.
Hope this helsps.
jarc,
To clarify, on RESISTANCE DAYS in Phase I and III, eat 2 meals, 2 shakes(pre and post), and 3 snacks?
Did Chad post these directions anywhere? Perhaps I read the manual wrong or missed it?
Pre and Post WO nutrition is 1 meal on phases 1 and 3, it replaces 1 meal.
On Phases 2 and 4 they are added to the meals, so it is like 1 extra meal…Clear as mud?
This was clarified by Chad somewhere near the front of this post. I wondered the same thing when I started.
Remember that these are fat loss phases so you do not want a whole lot of calories. You might be able to get away with the extra meal depending on your metabolism and work out but I suggest you stick with the plan.
I lost 10 pounds the first phase, so it works.
Looks like I was doing the program wrong for the frst 2 weeks. Perhaps I should start over?
Another question…
For Wood Chops on the 3rd Restistance Training Day in Phase I, are the chops done to each side(15 reps to the right, followed by 15 to the left) before moving to the next exercise? OR, are chops alternated each round?(15 reps to the right in round 1, 15 to the left round 2, etc).
Sorry if I’m being a little tedious(sp?), just want to follow the program to the letter!
Thanks!
PS: Also, gonna go back and ead the WHOLE post this time!
I have now finished up Phase II and will be beginning Phase III tomorrow. Here are my updated measurements
Start of program
1-13-08
BW 169 lbs.
BF 12.8% (21 1/2 lbs of fat)
LBM 147.5 lbs.
Midsection 34
End of Phase I
2-3-08
BW 160
BF 10.1% (16 lbs of fat)
LBM 144 lbs.
Midsection 32 3/4
End of Phase II
2-24-08
BW 163.5
BF 8.5% (14 lbs of fat)
LBM 149.5
Midsection 33
So far for me the program is working just as designed. I lost 5 1/2 lbs of fat in Phase 1 and gained 5 1/2 lbs of lean muscle in Phase II. Hopefully I can have similiar results on the last two phases.
For those of you that have done a few phases or are almost done, which phase have you enjoyed the most? Or which phase have you noticed the most progress?
HOT-ROX would be ideal for this program. Make sure you know what version you are getting because the Extreme already has Carbolin 19 in it, so you wouldn’t need any on top of that. I know nothing about the cAMPHIBOLIC you are asking about.
I’m a big fan of the Power Drive, especially on low rep heavy lifting days.
I am getting back on track and looking forward to the next phase.