I am on Week 2 of the build cycle. I am really digging the TBT, especially all the lower body stuff, which is pretty much kicking my ass. I like it.
Except for lower body, the workouts are not killing me, but they feel more consistently intense than what I usually do. For example, in the past, when I lifted heavy, I would usually blow myself out on something like bench and then have to go light the the rest of the workout. These workouts have a consistent level of intensity.
I do find the diet a bit light in calories, as someone already mentioned. I have been eating pretty clean for a few months now, so it is not that much of a stretch for me. But one think I am doing–and this will probably eliminate me as a perfect test case, but whatever–is eating more carbs. I am pretty lean and cutting carbs too much will turn me into a scarecrow. I’m not eating pasta, though, just a bowl of Kashi Go Lean in the A.M and maybe 2 more pieces of fruit throughout the day.
By the mirror anyway, I think my chest is a bit fuller, and my glutes are always sore from all the lower body work.
I took a bunch of pics the day I started. I will post them soon.
Do you think this book is worth it just for the diet? Is the diet a whole lot different than his normal recommendations?
I like to train Waterbury style but I’m looking only to really gain lean mass. I am curious about his diet strategy for “muscle gain” phases, but wouldn’t be doing the program in full probably since I don’t need to cut off 10 lbs of fat. I only have 10 lbs of fat on my whole body so I think I would die.
So I’m wondering if I should get the book just for his latest info…
[quote]Zap Branigan wrote:
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.
What is the deal with blanking out supplement recommendations?[/quote]
That, in my opinion, isn’t a bad question. CW doesn’t really require much. Fish oil, greens+, BCAAs and creatine. Everything else, green tea, water some coffee is what he has recommended in past articles.
[quote]DF85 wrote:
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[/quote]
Eating more protein not necessarily will mean more muscle. I you have too much protein and few carbs, your body will become more efficient at using protein for energy, which is bad.
What freaks me out is so few carbs, no bread, no pasta, no rice at all. I asked Chad about that and here is his reply:
Still, in my country we usually eat a lot of rice, so going this “Atkins Style” is very difficult for my lifestyle.
[quote]sodomojo wrote:
Are you guys taking the preworkout/postworkout on cardio only days?[/quote]
Yes I am. It is important to have fuel for the workout as well as replace the glycogen lost during the “cardio”. I use the same as during the weightlifting workouts as well. The carbs taken before and after won’t go towards fat, but towards muscle, even after the “cardio” part.
[quote]Arioch wrote:
Zap Branigan wrote:
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.
What is the deal with blanking out supplement recommendations?
That, in my opinion, isn’t a bad question. CW doesn’t really require much. Fish oil, greens+, BCAAs and creatine. Everything else, green tea, water some coffee is what he has recommended in past articles.[/quote]
[quote]sarah1 wrote:
Do you think this book is worth it just for the diet? Is the diet a whole lot different than his normal recommendations?
I like to train Waterbury style but I’m looking only to really gain lean mass. I am curious about his diet strategy for “muscle gain” phases, but wouldn’t be doing the program in full probably since I don’t need to cut off 10 lbs of fat. I only have 10 lbs of fat on my whole body so I think I would die.
So I’m wondering if I should get the book just for his latest info…
[/quote]
I am in the same boat as you (not a lot of fat to lose) and I am not following the diet as strictly as possible (I am eating more fruit plus cereal in the A.M), but I am still happy with the purchase because I like the workouts a lot. I have looked through a lot of his other plans, but I still like this one. I also–because of running and for other reasons–do not want to “bulk.”
To the poster who asked about increased protein during the bulk cycle: it might not be a bad idea, but I actually feel better eating more fats and less protein. You eat more during the build, but it’s split between all macros.
Sort of related comment: I have tried very high protein before and had have had nasty reactions such as horrible sweat that smells like amonnia, etc. (I know you are not asking about high or all protein, but everytime I think back to those days, it makes me want to eat a handful of almonds instead of a steak!)
If anyone else has had this problem before message me–it doesn’t really belong on this thread.
[quote]tykraus7 wrote:
sodomojo wrote:
Are you guys taking the preworkout/postworkout on cardio only days?
Yes I am. It is important to have fuel for the workout as well as replace the glycogen lost during the “cardio”. I use the same as during the weightlifting workouts as well. The carbs taken before and after won’t go towards fat, but towards muscle, even after the “cardio” part.[/quote]
It says in the PDF to use the preworkout/postworkout meals only on weight-training days.
Last sentence on Page 9:
“Here’s what you should do before and after every WEIGHT-TRAINING workout…”
An update: I am on Day 3 of Phase 2. I lost about 1.75 inches off my waist in the first phase. I also lost some muscle, but I’m not sure how much. My arms and legs have stayed about the same, but I have lost some in my chest and traps. Prior to this, I was doing a body-part split and chest day was consistently a great workout. So, maybe because a good amount of my “new” muscle (i.e. gained in the last 3 or so months) was in my chest is why I lost it there the most. Not to say I didn’t grow other parts of my body, prior, just that my chest responded a bit better than everything else.
In all, I’m enjoying it and I feel like things are headed in the right direction. If the plan works, I will probably stay on a variation of the muscle-building phases for a couple of months. I’ll rotate the exercises and all, but keep the diet. I will not have pictures, but I will have weight and measurements when all is said and done (middle of January).
[quote]engerland66 wrote:
tykraus7 wrote:
sodomojo wrote:
Are you guys taking the preworkout/postworkout on cardio only days?
Yes I am. It is important to have fuel for the workout as well as replace the glycogen lost during the “cardio”. I use the same as during the weightlifting workouts as well. The carbs taken before and after won’t go towards fat, but towards muscle, even after the “cardio” part.
It says in the PDF to use the preworkout/postworkout meals only on weight-training days.
Last sentence on Page 9:
“Here’s what you should do before and after every WEIGHT-TRAINING workout…”[/quote]
Hmm I must have missed that sentence. I would think we would need something after though to prevent muscle breakdown but maybe not.
Any on think the diet plan from phase one would work well with something like EDT for fat loss? I want to have a plan ready if I still need to cut fat after 10/10.
[quote]sodomojo wrote:
What are you all doing for your chocolate?[/quote]
I found 85% Dark Cocoa bars at Wal-mart. Has a taste that will need to be acquired, but after a while it taste good. it has 2 and a half servings for just under $2
[quote]Kal-El wrote:
sodomojo wrote:
What are you all doing for your chocolate?
I found 85% Dark Cocoa bars at Wal-mart. Has a taste that will need to be acquired, but after a while it taste good. it has 2 and a half servings for just under $2[/quote]
Was it in the regular candy isle? How much sugar is in a serving?
Quick question. What do you guys eat for cheat meals and how much? I just had chili with whole wheat pasta, an apple, box of raisins and some M&M’s and some chocolate chips.
[quote]tykraus7 wrote:
Kal-El wrote:
sodomojo wrote:
What are you all doing for your chocolate?
I found 85% Dark Cocoa bars at Wal-mart. Has a taste that will need to be acquired, but after a while it taste good. it has 2 and a half servings for just under $2
Was it in the regular candy isle? How much sugar is in a serving?
[quote]tykraus7 wrote:
Quick question. What do you guys eat for cheat meals and how much? I just had chili with whole wheat pasta, an apple, box of raisins and some M&M’s and some chocolate chips.[/quote]
I’m wondering this too. How much of a cheat is everyone having? A stuff yourself till you feel sick, just some more carbs then you usually have, or somewhere in between?