I am in the second phase. I am enjoying the workouts and results. I am curious though, after phase 4 can I start this whole thing over agian? Is this a program that I can cycle over and over again?
[quote]adrucker wrote:
I am in the middle of week 1 of phase 2, and these have been my results so far:
Day 1, phase 1 (3 weeks long): Weight=201.4 BF=17.6%
Day 1, Phase 2: Weight= 200.4 BF=15.7%
I have to say that I am very pleased with these results, as I am not personally very concerned with the scale weight, but much more with the amount of bodyfat.
I have been using the post-workout nutrition as reccomended, but for pre-workout have only been having a protein shake. Other than that change I am eating as Waterbury reccomends (except for the acai juice and BCAA as they are wicked expensive). I found Lindt 85% dark chocolate at Wal-mart and it wasnt too pricey, and it is nice to have at night.
[/quote]
Dude, that’s some nice progress after only 3 weeks. Congrats. Keep us posted.
Thought I would contribute the following note regarding the supplementation of BCAAs in Phase II - I NOW KNOW WHY PILL-FORM IS SO PREVALENT as powder BCAAs taste like crap and DO NOT mix well.
I have never supp’d w BCAAs before and, due to cost & serving size reasons, managed to get some powder - figuring it was easier than popping a ton of pills. Mixes terribly and tastes worse. HIGHLY recommend for those new to using BCAAs and about to hit Phase II that you look into the Pill form - Biotest’s look good for convenience (each pill is 1 Gram BCAA), but the cost is horrendous (once you add shipping fees) if you live outside of the US.
On another note, I am really liking the training in Phase II so far and am pleased with my progress 3.5 weeks in to this program…however, I am MORE pleased that tonight is my scheduled cheat meal and I’m taking my girls to A & W…it’s a toss-up b/t the DOUBLE MOZZA or the DOUBLE TEEN (bacon or no, bacon or no…).
Sounds like there’s some good progress being made by the others contributing to this thread - great to hear!
Im almost done with the first week of phase 2. As posted earlier I have been quite happy with the results I have made thus far. Here is what my diet has been like on phase 2, just seeing if anyone else’s is similar or if there are any huge variances in type or amount.
Monday 12/3:
6AM: 1 Metabolic Drive, 1 Greens+, 4 Flameout, 1 container blue berries
8:30: 2 handfuls mixed nuts (no peanuts), 2 cups green tea
11:00:1 apple, pork chili verde
1:30: (pre-workout) 1 Metabolic Drive
3:30: (post-workout) Metabolic Drive with creatine, 1 handful raisins
4:30: 2 handfuls mixed nuts
6:30: Venison, spinach salad, cantaloupe, Greens+, 4 Flameout
9:00: 40g dark chocolate.
Tuesday 12/4:
6AM: 4 Flameout, 1 Metabolic Drive, 1 container blue berries, Greens+
8:30: 2 handfuls mixed nuts, 2 cups green tea.
11:00 pork chili verde, 1 apple.
1:30: (pre-workout) Metabolic Drive
3:30: (post-workout) Metabolic Drive, creatine, 1 handful raisins.
4:30: 2 handfuls mixed nuts.
6:30: (cheat meal) chicken over wholw wheat egg noodles (cooked with cream of mushroom soup), and ice cream. 4 Flameout, greens+.
Wed. 12/5
6AM: 4 Flameout, Greens+, 1 Metabolic Drive, 1 container berries.
8:30: 2 handfuls mixed nuts, 2 cups green tea.
11:00: Pork chili verde, 1 apple.
1:30: (pre-workout) Metabolic Drive
3:30: (Post-workout) Metabolic Drive and creatine.
4:30: 2 handfuls mixed nuts
7:00: 1 chicken breast, 4 Flameout, Greens+, 2 cans V8 juice, 3 shrimp.
9:00: 40g dark chocolate.
Thursday 12/6/07
6AM: 4 Flameout, Greens+, Metabolic Drive, 1 container berries.
8:30: 2 handfulls nuts, 2 cups green tea.
10:45: 2 cans V8 juice, 1/2lb. shrimp, 1 apple.
1:30: 1 handful mixed nuts
2:15: 1 handful mixed nuts
6:00: 4 Flameout, Greens+, green salad, chicken breast, cantaloupe.
9:00: 40g dark chocolate.
Couple of quick questions before i begin tomorrow.
1.) Are any of you subbing Flameout for the liquid fish oil and if so, are you taking a full serving at both times?
2.) For those of you on the borderline his weights, did you choose to follow the eating plan for the higher weight range or the lower? I right around 150 and I’m not sure which would be the better option.
I take 2 Flameout at breakfest and 2 at dinner.
If fat loss is more improtant, I’d say go with the lower eating plan?
…at 150 i’d say why lose any weight?
I’d go for the upper range.
He could be short and have higher bf%…like me haha
[quote]DF85 wrote:
He could be short and have higher bf%…like me haha[/quote]
Yeah, I’m 5’5" and probably around 16-17%. I was thinking maybe I could go on the lower end during the fat loss phases and on the higher end during the gaining cycles. THoughts?
One more quick question.
On the days that you weight train, are you adding the pre and post workout meals to you already scheduled meals?
In other words if you were to have 6 meals on non-training days are you having 8 on training days?
Or are you subbing the pre and post workout meals for other meals during the day and staying at 6 total?
I use Flameout instead of the liquid fish oil. I take 4 capsules in the morning, and 4 capsules in the evening.
On the days that I workout I do not include pre- and post-workout nutrition as my meals (so i am technically having 8 meals, 6 on non-training days).
I was bordeline, but I went with the lighter meal plan, but at 150 you could probably go with the higher one.
I have been very happy with the results thus far as I am about to start the second week of phase II. The diets not that hard to stick to if you know how to use spices. Good luck!
Hey guys,
First off, I’m glad to see this thread has plenty of “legs.” This program is awesome, and it WILL work if you stick to the guidelines.
Second, I haven’t read most of the posts but if you have a burning question, post it here and I’ll try to check in every now and then as I’m finishing up my book for Rodale.
[quote]PharmD Pete wrote:
One more quick question.
On the days that you weight train, are you adding the pre and post workout meals to you already scheduled meals?
In other words if you were to have 6 meals on non-training days are you having 8 on training days?
Or are you subbing the pre and post workout meals for other meals during the day and staying at 6 total?[/quote]
The pre & post workout meals are in addition to your other 6 meals on training days, so you will have 8 ‘meals’ altogether.
Wrapped up week 1 of Phase II and am very happy so far. I just spent the weekend getting props from my wife about improvements she’s noticed - keeping me fired up about moving through the remaining program. I really believe that Chad may be on to something here…
Also, regarding the Flameout/liquid fish oil question - I’m on the liquid twice a day, mixed into that ungodly concoction Chad outlines in the book…although, I’ve noticed that, if I have that breakfast/dinner drink made with Vanilla protein powder (in lieu of a solid protein), it’s actually quite good.
Something as a bit of an aside for those that are living with a spouse or significant other and know how hard meal planning can be (especially if you have kids to feed as well) - my wife has been following Joel Marion’s “Cheat to Lose” plan (with solid results) and it meshes pretty well with what I’m doing on Chad’s Transformation plan. We just make the minor ‘extra carb’ adjustments for her on the relevant days, but it’s no real biggie since so many of the meals on both plans are eaten ‘out of the home’ throughout the workday. She gets her cheat day on the weekend and I simply have one of my cheat meals with her then. The only thing I get the ‘evil eye’ over is the chocolate!
Again, props to those contributing!
[quote]Chad Waterbury wrote:
Hey guys,
First off, I’m glad to see this thread has plenty of “legs.” This program is awesome, and it WILL work if you stick to the guidelines.
Second, I haven’t read most of the posts but if you have a burning question, post it here and I’ll try to check in every now and then as I’m finishing up my book for Rodale. [/quote]
Chad,
I have an ankle that can’t sprint anymore, if I use a stepper on sprint day is 50:10 going to be sufficient?
Cheers
[quote]TwistofCain_73 wrote:
PharmD Pete wrote:
One more quick question.
On the days that you weight train, are you adding the pre and post workout meals to you already scheduled meals?
In other words if you were to have 6 meals on non-training days are you having 8 on training days?
Or are you subbing the pre and post workout meals for other meals during the day and staying at 6 total?
The pre & post workout meals are in addition to your other 6 meals on training days, so you will have 8 ‘meals’ altogether.
Wrapped up week 1 of Phase II and am very happy so far. I just spent the weekend getting props from my wife about improvements she’s noticed - keeping me fired up about moving through the remaining program. I really believe that Chad may be on to something here…
Also, regarding the Flameout/liquid fish oil question - I’m on the liquid twice a day, mixed into that ungodly concoction Chad outlines in the book…although, I’ve noticed that, if I have that breakfast/dinner drink made with Vanilla protein powder (in lieu of a solid protein), it’s actually quite good.
Something as a bit of an aside for those that are living with a spouse or significant other and know how hard meal planning can be (especially if you have kids to feed as well) - my wife has been following Joel Marion’s “Cheat to Lose” plan (with solid results) and it meshes pretty well with what I’m doing on Chad’s Transformation plan. We just make the minor ‘extra carb’ adjustments for her on the relevant days, but it’s no real biggie since so many of the meals on both plans are eaten ‘out of the home’ throughout the workday. She gets her cheat day on the weekend and I simply have one of my cheat meals with her then. The only thing I get the ‘evil eye’ over is the chocolate!
Again, props to those contributing![/quote]
Actually, about the pre and post workout during workout days making it 8 meals a day on weight training days… i actually e-mailed Chad about this and he said the pre&post workout drink together counts as a meal. Which means that it’s 6 meals a day, not 8.
Hey everybody.
Im stuck in the fat loss phase, and I will stay here for 2 more weeks.
I want to know if someone moved to the gain phase, if you are doing it strictly as Chad says and if you are seeing the gains the program claims to give.
Any updates?
Any results so far? Whatever happened to teencraft? He starts the log and “poof” he is gone. His last log was more than a month ago.
Is there any one else that has been using this program with some update?
I am planning on buying the book today and was wondering what kind of money should I plan on spending for supps?
Any insight would be appreciated.
I am in the middle of week 2 of phase 2, and these have been my results so far:
Day 1, phase 1 (3 weeks long): Weight=201.4 BF=17.6%
Day 1, Phase 2: Weight= 200.4 BF=15.7%
So it seems like the program is working just fine, ill be measuring my progress again at the end of phase 2 next week.
I have been using the post-workout nutrition as reccomended, but for pre-workout have only been having a protein shake. Other than that change I am eating as Waterbury reccomends (except for the acai juice and BCAA as they are wicked expensive). I found Lindt 85% dark chocolate at Wal-mart and it wasnt too pricey, and it is nice to have at night.
My breakfast is 1 scoop Metabolic Drive, 1 box blueberries, 3 scoops greens plus.
snacks are string cheese, or handful of nuts
rest of meals are veggie, protein fruit.
Diet isnt very expensive as most of it consists of food, and very little supplements actually. I would highly reccomend getting the e-book
[quote]chris0374 wrote:
TwistofCain_73 wrote:
PharmD Pete wrote:
One more quick question.
On the days that you weight train, are you adding the pre and post workout meals to you already scheduled meals?
In other words if you were to have 6 meals on non-training days are you having 8 on training days?
Or are you subbing the pre and post workout meals for other meals during the day and staying at 6 total?..
The pre & post workout meals are in addition to your other 6 meals on training days, so you will have 8 ‘meals’ altogether…
Actually, about the pre and post workout during workout days making it 8 meals a day on weight training days… i actually e-mailed Chad about this and he said the pre&post workout drink together counts as a meal. Which means that it’s 6 meals a day, not 8.[/quote]
Just so we’re all speaking the same language here, I think pages 8-10 of the Guide are pretty clear…determine your meals and snacks based on weight…sample day is shown (with the ‘175 lb range example’ 3 meals and 3 snacks)…and then the specific “Here’s what you should do before and after every weight-training workout…”
Call them meals, snacks, pre/post supps, whatever…the food and protein immediately before your workout and immediately after are IN ADDITION to the other meals and snacks Chad outlines in the book…they’re not a substitute or a replacement for anything. If you workout that day, take this protocol, if not, leave it out.
TwistofCain_73, I just clarified this again with CW via e-mail. What CW says is that during cutting phases, the Pre and post workout drink should take the place of one of your meals. During the bulking phases, it can be added to your other meals.
You can do whatever you want (obviously, it’s working for you), but I’d rather follow the instructions from the author of the program.