Diet that is key factor in any program.
The point, however, is that I would’ve thought this program was designed so that all aspects are followed as suggested in order to obtain the results Chad speaks about; if you were to use only one or the other (diet/training) then don’t be surprised if you don’t get what you expect.
whers the progress pics?
80% of any program is diet so I’m sure most of the results are from that but the training is important too. I bought the ebook but I’m not sure when I will start. Maybe next week after the Thanksgiving week.
I was thinking about the diet some more today. In order to get the weight loss goals that Chad is talking about, I think you would need to have an average caloric deficit of about 800 calories per day. Is anyone else worried about losing lean body mass with the calories being this low?
[quote]brunottfn wrote:
whers the progress pics?[/quote]
Don’t have any, but my waist has gone from 36 in. to 34 in. already…strength is the same.
OK,I just bought the book and I am starting soon. I don’t really need the bodyfat loss portion of the program, but I really like Waterbury’s stuff, so I wanted to give it a try. I want to add about 10 lbs of muscle, but I don’t want to “bulk” because I am also a runner.
Here are my beginning stats:
Age: 42
5-8, 150, BF: ~9%
41c, 29w, 14a, 21 quad (sad, I know, but I have been running for years and only recently started squatting.)
Best lifts:
Bench: 185
Squat: 205 to parallel, but am now going lower and lighter.
Seated behind the neck press: 125 max
That’s it for now. I will keep you posted!
[quote]rsg wrote:
feds wrote:
*I am admittedly hesitant re: the nutrition during the 2nd & 4th phases, BUT I trust Chad as a professional and have had success with his programs in the past. The way I see it, this thing is twelve weeks and I can give it a fair shot to see if it lives up to it’s billing.
Hesitant in what way? Too much or too little?[/quote]
Sorry for the delay…been pretty busy. Upon initial examination, my thoughts are that the nutrition in the 2nd & 4th phases seems fairly light on the total cals…at least from more ‘traditional’ bulks. Don’t want to get into too many specifics here for the lurkers & browsers (if you want specifics, buy the damn book…it’s only $20), but I do see it as still low-carb…at least for a bulk.
However, as Chad says in the book, combined w the training, this is designed as a ‘muscle-gain’ phase and not a traditional bulk…we’re still going to minimize the fat-gain. It’s a little different than all I’ve heard in the past, hence the ‘hesitation’…that’s all I meant by it.
As for how I’m finding the program - not too bad. Constantly feel a little hunger and I stick to almost the same breakfast & lunch every day for convenience. B is basically eggs w a good handful of veggies/spinich added in; L is chicken/turkey breast w spinich (fresh & raw) & a little olive oil. Snacks DO NOT deviate from the 4 specifics he mentions in the book.
As I said earlier, picks may follow at the end if I’m thrilled w the results. Visually, I see some improvements already in some areas, but I’m not going to discount the fact that this may be because I WANT to see some changes…I’ll wait to make that determination in another 11 weeks.
Did anyone finish this up yet?
I am almost done with week 2 and am starting to look diffrent.
Before I started 10/10 I ate pretty much the same foods just more in each meal. I lost weight pretty fast.
Now I think I am loosing weight at a slower rate but loosing fat faster.
[quote]MarathonMick wrote:
OK,I just bought the book and I am starting soon. I don’t really need the bodyfat loss portion of the program, but I really like Waterbury’s stuff, so I wanted to give it a try. I want to add about 10 lbs of muscle, but I don’t want to “bulk” because I am also a runner.
Here are my beginning stats:
Age: 42
5-8, 150, BF: ~9%
41c, 29w, 14a, 21 quad (sad, I know, but I have been running for years and only recently started squatting.)
Best lifts:
Bench: 185
Squat: 205 to parallel, but am now going lower and lighter.
Seated behind the neck press: 125 max
That’s it for now. I will keep you posted!
[/quote]
I’d be really interested to see how it works for gain - keep us posted…
I started this program today. I just can’t afford the supplements that he recommends except for protein and creatine and BCAA. I can get Fish Oil but not the stuff he recommends.
Anyways I did the first training day and it was pretty tough during it since I am used to longer rest periods but afterwords I felt great. I don’t feel hungry yet while restricting calories but I’m sure I will eventually.
I think right now I have about 13-14% BF but I’m not really sure on that. You can see my upper abs but not lower abs so it is probably around that. I am also 187 pounds, which makes me think that I have a lot of fat to lose, unless I just have big bones.
Thank you all for contributing to this thread. It will definitely be nice to hear about some other peoples results. I think I am going to start this in a couple of weeks.
Keep the updates comin’!
I am on day 5 of this and I am down to 183 pounds from 187 but I’m sure that isn’t all fat probably some water weight too. I am getting more defined. The diet isn’t hard to follow at all I am just craving more calories at night time but I can fight through the cravings pretty easily. I like the circuit workouts but it is sort of hard to be able to use 5 different pieces of equipment at once without other people coming and using it if that makes any sense but so far I haven’t had any problems.
What is with all the secrecy?
I understand not posting the whole plan but this is ridiculous!
[quote]Zap Branigan wrote:
What is with all the secrecy?
I understand not posting the whole plan but this is ridiculous![/quote]
If you have read any of CW’s plans, then you should have an idea of what type of program this is. I bought it and it is obviously in his style. The main difference being the food intake.
As for the secrecy, it is because it was a purchased program from CW and it wouldn’t be appropriate to give details.
[quote]Arioch wrote:
Zap Branigan wrote:
What is with all the secrecy?
I understand not posting the whole plan but this is ridiculous!
If you have read any of CW’s plans, then you should have an idea of what type of program this is. I bought it and it is obviously in his style. The main difference being the food intake.
As for the secrecy, it is because it was a purchased program from CW and it wouldn’t be appropriate to give details.[/quote]
What is the deal with blanking out supplement recommendations?
[quote]tykraus7 wrote:
I am on day 5 of this and I am down to 183 pounds from 187 but I’m sure that isn’t all fat probably some water weight too. I am getting more defined. The diet isn’t hard to follow at all I am just craving more calories at night time but I can fight through the cravings pretty easily. I like the circuit workouts but it is sort of hard to be able to use 5 different pieces of equipment at once without other people coming and using it if that makes any sense but so far I haven’t had any problems.[/quote]
I split that day up into 2 exercises followed by 3 for that very reason.
For the people on phase 2- Wouldnt it make more sence to double up on the lean protein rather than double the snacks?
Right now my biggest goal is to loose fat than build muscle. So any thing that I can change to help that would ne ideal.
thanks
I have extended the weight loss phase since I want to cut to 75k before bulking. I have been losing 1kg per week, which I think is a lot, Im actually adding some carbs because it freaks me out to lose weight so fast…
Is somebody in the bulking phase now?
[quote]engerland66 wrote:
tykraus7 wrote:
I am on day 5 of this and I am down to 183 pounds from 187 but I’m sure that isn’t all fat probably some water weight too. I am getting more defined. The diet isn’t hard to follow at all I am just craving more calories at night time but I can fight through the cravings pretty easily. I like the circuit workouts but it is sort of hard to be able to use 5 different pieces of equipment at once without other people coming and using it if that makes any sense but so far I haven’t had any problems.
I split that day up into 2 exercises followed by 3 for that very reason.[/quote]
Pretty much sure you don’t need to use 5 different pieces of equipment for the circuits. I know which routine are you talking about, you can do 3 of the exercises just with one barbell and plates…
[quote]CoffeeGuy wrote:
engerland66 wrote:
tykraus7 wrote:
I am on day 5 of this and I am down to 183 pounds from 187 but I’m sure that isn’t all fat probably some water weight too. I am getting more defined. The diet isn’t hard to follow at all I am just craving more calories at night time but I can fight through the cravings pretty easily. I like the circuit workouts but it is sort of hard to be able to use 5 different pieces of equipment at once without other people coming and using it if that makes any sense but so far I haven’t had any problems.
I split that day up into 2 exercises followed by 3 for that very reason.
Pretty much sure you don’t need to use 5 different pieces of equipment for the circuits. I know which routine are you talking about, you can do 3 of the exercises just with one barbell and plates…
[/quote]
So you suggest I switch off the plates after each set within the allotted rest period? That would not work at all. I use different weight for the exercises. Again I didn’t have a problem yesterday while doing it but some day I might. I just get it all together before hand and put it all in a little area and people know not to use it.