Great results everyone.
I was wondering if any of you guys have considered running with the program twice? So restarting the program immediately after you finish it the first time?
I looked through a good amount of this thread, but I didn’t really see this issue addressed:
Doesn’t it seem like the calories are high enough on either phase of the diet. The cutting phase doesn’t seem to top 1400 calories at any point and the bulking diet doesn’t seem like it could possibly clear 2500. It looks like people have gotten some results, but I’m only 175 lbs and I’ve NEVER been able to gain weight, of any kind, at anything less than 2900 calories.
Has anyone else wondered about this? Those calorie levels just don’t seem like they could work. Have the people on the thread been following the diet to the letter?
I think concerns about loss of muscle mass during the cutting phases have come up. On another thread I’ve read about someone continuing the BCAA’s during phase 3, not sure if that would help.
Personally, I’ve stuck pretty closed do the diet as outlined in the book. I had to pass on the acai juice and the greens + because they’re outrageously expensive. One minor thing that I have tweaked in phase 3(currently on day 2 of the 2nd week) is I’ve changed to a serving of casein protein before bed. It’s only 120 calories, instead of the 65 or so for the chocolate. Also, it really helps with the apetite before bed.
So far phase 3 has been really hard, just constantly hungry and feeling drained during the workouts which are extremely tough. I knew that light day would be a killer with reverse lunges and step-ups in the same workout, but it was even harder than I thought. My calfs were cramping up on my last set of step-ups…but I finished.
Step ups are such a hardcore excersie! Doing 15reps on each leg is a killer but i love it!
I actually finished the 10/10 program last week but and am now using the westside program. Ive generally decided to stick with the same diet that was in 10/10; using fruit as carbs. Ive made some adjustments like oats in the morning and cassien before bed but generally a palm size serving of meat or fish with veggies and fuit is the main idea.
I got owned by the Step-ups, did them so often in phase 2 didn’t feel like doing them in phase 3, so I substituted bulgarian split squats for them. I know I suck, but doing the Waterbury 8 week calf blitzkreig with this, I allowed myself a little flexibility. It will be nice to do just the 10/10, 1 more week of deload on the blitzkreig then I can focus solely on this. Did gain 1.5" on each calve so far though!
[quote]CantStop wrote:
Great results everyone.
I was wondering if any of you guys have considered running with the program twice? So restarting the program immediately after you finish it the first time?[/quote]
Personally I wouldn’t want to do the program for 24 weeks total. I am finishing it up now, and I’m on my last week. It’s been a good program for me, but I am starting to get burnt out on it a little. I am ready for something different. I have struggled a little on this last phase with keeping the diet in check.
I will be posting my final results and thoughts on the program sometime this week after I finish my last workout tomorrow. I don’t think there would be a problem with doing it for 24 weeks as long as you continue to make progress and are still enjoying the program.
Whew! I just read ALL 16 pages of this thread to grasp an idea of the challenges and questions you all have run into so I can avoid any pit falls. It truly has been helpful, but quiet weary on the eyes after so much blank staring into my laptop.
Anyways I start tomorrow. pretty stoked! Anyone else on the onset of this program? Seems everyone’s practically done or finished.
ps- Okay to have a scoop of Metabolic Drive before bed on the first 3 weeks? I saw some of you trying this out.
I’m a week into Phase II, here are my stats from Phase I
Starting Phase I
Weight: 178.6
Waist: 37.5"
End of Phase II
Weight: 172.2
Waist: 35.5"
Definitely pleased with the results of Phase I. I was surpised how simple the diet was to follow and never felt hungry all 3 weeks.
Finished Phase 3, here are the measurements:
Pre phase 1: 189 lbs
Post phase 1: 187 lbs
Post phase 2: 190 lbs
Post phase 3: 185 lbs
Waist pre phase 1: 33.5"
Waist post phase 1: 32.5"
Waist post phase 2: 33.5"
Waist post phase 3: 33.5"
I’m glad phase 3 is over. I started to feel drained and maybe a little overtrained so I didn’t do the very last workout. Figure it would give me some extra rest heading into phase 4, which to me the brief more frequent workouts are where its at. Wednesday of Day 3 is such a killer, have to admit 15 minutes after doing that day I felt amazing. I dropped a couple more than I thought I would, although I fell off the diet wagon the last few days, and didn’t stick to the schedule HIIT sprints. Instead I threw in a boxing session and a long ass bike ride that probably drained me for the last week. The weird thing is I dropped 5 pounds this phase but stayed the same waist measurement, whereas I dropped 2 lbs phase 1 but dropped an 1" on the waist. 185 is about my natural weight, but I’m more cut up now than probably ever before at 185.
Looking forward to phase 4 and then a week break for my birthday that just happens to land on that week. Since the finish line is near, I am going to really try to pack on the pounds this last session, within reason. After this I think I’m going to head into Outlaw Strength and Conditioning followed by Real Fast Fat Loss. In addition I’m thinking of combining Perfect 10 for biceps and triceps for the duration of those programs.
Good luck to everyone, for the poster that was wondering if you could do this for 24 weeks, don’t do it. You will get burned out and tired of it. Your body will thank you for trying something else out, its a 12 week program for a reason.
i’m on phase one and I always hear so much about getting 1 gram or so per pound of body weight to even just maintain. I don’t see how that is happening on this diet? 3 meals with approx 30g of protein and then 3 snacks, which vary from 6-8 grams of protein maybe more unless its the 10 g of dark choc. which doesnt have much protein… thoughts?
can the greens and acai juice be substituted with Superfood? I’ll be starting this diet in a couple of weeks.
[quote]AlterEgo721 wrote:
i’m on phase one and I always hear so much about getting 1 gram or so per pound of body weight to even just maintain. I don’t see how that is happening on this diet? 3 meals with approx 30g of protein and then 3 snacks, which vary from 6-8 grams of protein maybe more unless its the 10 g of dark choc. which doesnt have much protein… thoughts?[/quote]
between me and you, my cheat meals are going to be pretty clean, but have a metric shit-ton of protein in it.
Finished phase 3 last week but haven’t had a chance to post.
Phase 3 was by far the hardest phase for me. The diet was really tough to handle. I got rid of the chocolate and added casein protein before bed (24g protein 120 cals. This helped with the apetite a bit but I was still hungry constantly on my non-cheat days. The workouts were some of the hardest I have experienced. Don’t know if it was cause of the lack of carbs or what but I seriously struggled through the last few workouts…I had to just lie down on the gym floor for a few after those light days.
Results so far–
Start of Phase 1:
Weight- 165.5 lbs
Waist- 33.5
Start of Phase 2:
Weight- 160 lbs
Waist- 32.5
Start of phase 3:
Weight- 163.5
Waist- 32.5
End of phase 3:
Weight- 159
Waist- 31.5
So far I’m very happy with the results, getting rid of that stubborn ‘skinny fat’ around the mid-section.
Now I’m on the 2nd week of phase 4 and feeling much better. The workouts aren’t nearly as hard to get through, actually I look forward to them. Loving the fruit and extra cals, still hungry some but the cheat meals take care of that. Keeping them pretty clean just eating a ton of carbs.
Good luck everyone.
Sounds like everyone is doing well on the 10/10. Keep up the hard work.
I finished it then went to TSP with the T-dawg for about 4 weeks. Didn’t seem to make any fat loss progress so I went back to the diet from 10/10 phases 1 & 3. Much easier to follow and I love that I don’t have to count cals, just eat what’s on the list.
I’m in the last week of phase 4 and am seriously burned out. Thinking about skipping the last couple of days taking a week off and starting OSC. Now that the weather is warmer I find myself on bike rides and doing yard work on my days off and I think its taking a toll because all I want to do is rest and when I’m cranky around people I blame it on a little overtraining because I definately havent been eating enough for all my activity. Regardless, I plan on posting my final numbers shortly and although I think this is a great program I am looking forward to something new.
I think I’m definately more cut and bigger than ever before, and I just realized I didn’t do any Barbell bench pressing for 12 weeks, just some DB work during the fat loss phases, and my shoulders feel better than ever.
I was going to do this program, but I know once I dropped the fat I wouldn’t like what was underneath muscle wise. Did anyone else feel this way on this diet.
I’m going to be starting this diet in a couple weeks, either June 14 or 15, depending on when I get my new gym membership set up. I’m 5’10, 175lbs, and probably around 16-17%BF (my best guess). I’m really excited about the potential of this program, and how it could set me up for my next mass building cycles. My ultimate goal is to be around 185-190, with <10%BF. I’m hoping that this program can get me to the BF range I am looking for and then I can clean bulk to do the rest with a carb cycling approach, or the AD, which I have done before with great success.
If anyone has any tips/suggestions for me they would be greatly appreciated! I’ve been going through a few of the workouts, and on reduced calories it’s gonna be tough but worth it in the end!
Im in week two of phase 2, and im sore as hell.
I skipped phase 2 when I started, because I was just coming off a short fat loss phse, so Ive really only done one week so far.
Ive gotta say though, ive gained 3-4lbs in one week, which im thinking is bloat from water, but I dont look that bloated.
Started at 5’10" , 190 @ about 13-14%
Currently 194 @ same
Once I reach 195, which is +5 from my starting, im gonna gradually reduce the carbs, and try to stay at or above 195. That way when i go back to the cutting phase, I know im losing fat and not just excess water.
Love the program though. I think three week phases are perfect whether trying to build or cut, and i’ll probably always follow something similar in the future.
Hi, I have read almost all of the post from the beginning and it seems that now nobody else is on this plan. I just got the book and currently in the third week of phase I which is I think the heaviest one because of the progression of repetitions and weights. Does anybody of you guys on 10/10 plan now?
I’m starting phase 3 of this program next week. Here are my results so far.
Pre Phase 1
194 lb
34"
Post Phase 1
189.5 lb
33"
Post Phase 2 (just measured these results this morning)
202.5 lb
35"
I was shocked seeing the weight at the end of Phase 2 (I thought maybe the scale was messed up, by I confirmed it’s fine ). I’m sure some of this is probably water weight from the creatine (though I don’t feel bloated), and probably some fat, but I’m think most of it is lean mass. I definitely feel bulkier, but not fatter.
I’ve been following the diet to the absolute tee, including all the supplements. However, in Phase 1, I didn’t count pre-post shakes as 1 meal. I still had an additional meal.
I’m happy with the results so far. Looking forward to starting the next fat loss phase tomorrow.
Hey Kujo2020 how you did the pairings in phase II?,say in day 1 there are 4 movements A1,B1,A2,B2 with 60s rest between each pairing 6 sets, 3 reps. It meas that you do 6 sets of A1, B1 and then another 6 sets of A2, B2 making a total of 12 sets? that’s the way I have been doing and with 60s of rest between each repetition I feel it easier than phase I because the time of rest now is longer but I don’t know if I am making it good.