Phase one I took the pre and post w/o shakes and 3 meals. I lost around 8lbs. Should I do the same thing for Phase 3? Or should I count the pre and post w/o shakes as a meal like Chad says to?
jarc- What was the 8 week program you just finished up?
Thanks
[quote]DF85 wrote:
Phase one I took the pre and post w/o shakes and 3 meals. I lost around 8lbs. Should I do the same thing for Phase 3? Or should I count the pre and post w/o shakes as a meal like Chad says to?
jarc- What was the 8 week program you just finished up?
Thanks
[/quote]
It would make sense to me to do just as Chad says.
Does anyone have any thoughts about adding something like Alpha Male during the 3 week mass phases?
I know Chad hasn’t mentioned it, but I don’t see how it could hurt.
Okay, so on work out days during the fat loss phases the pre and post workout meals replace a MEAL (veggies and protein) and not one of the SNACKS?
Just curious if Chad or anyone has any suggestions for replacing the acai during times of travel? It says to keep cold and there are times I won’t have that luxury as I will be traveling a little over the next few weeks. I have all the other supps covered just not the acai.
So far I am starting week 3 of phase 1 tomorrow and am seeing good progress. Day 1 251.5 and as of yesterday 13 days in 244. Feeling very good and excited to see what this week will bring and looking forward to the next phase and the challenge of keeping at it during the holidays during travel.
[quote]DF85 wrote:
Phase one I took the pre and post w/o shakes and 3 meals. I lost around 8lbs. Should I do the same thing for Phase 3? Or should I count the pre and post w/o shakes as a meal like Chad says to?
jarc- What was the 8 week program you just finished up?
Thanks
[/quote]
DF85,
Sorry it took so long to reply.
It was from this article: http://www.T-Nation.com/readArticle.do?id=508031
Chad put in a workout plan in the blog for the article. I followed that for 4 weeks and then just set up my own workout for the next 4 weeks. It gets pretty tough doing all those compound exercises in a workout, especially when you have sets of 18 reps. I had a hard time finding the right weight to use and had to change it up a lot but the workouts were great.
Are y’all taking the BCAAs during the hypertrophy phases only on lifting days? It wasn’t clear to me . . .
Thanks
OK Big Problem haha
I am almost finished with phase 2 and just checked me weight…I lot one pound! I followed the calorie intake level according to my weight and followed HFT exactly.
I think the reason is because I have been trying to loose fat or cut for a long time. I htink from dieting for so long I should have eaten at the next higher calorie level.
I am going to repeat phase 2 starting Monday for 3 weeks or untill I gain 4-5 pounds.
Any suggests on what routine I should use? I was thinking of something like BBB or 5x5 intermediate.
[quote]Nia85 wrote:
Are y’all taking the BCAAs during the hypertrophy phases only on lifting days? It wasn’t clear to me . . .
Thanks[/quote]
One serving of BCAA’s before bed EVERYDAY; include the pre / post protocol on lifting days.
Wrapped up last lifting day of Phase II last night and looking forward to starting Phase III on Monday. Need to juggle the lifting days around a little since the gym is closed for a few days next week (Christmas & Boxing Day - both stat holidays here in CAN). Also can see all the food as being a little problematic with the diet (I have to do two Christmas celebrations with my folks and the in-laws…).
I haven’t been diligent (or obsessive) at checking my weight as I really planned on just looking at it at the end of Phase IV and judging by my appearance in my photos. Needless to say, as of last night, I am down 1 pound from my start weight, but am noticing some nice improvements. My wife has specifically commented on my shoulders, midsection and quads (all those damn front squats!). Strength had increased on many exercises as well in Phase II. My only issue has been that I was not as perfect on the nutrition & supplementation as I had hoped; there were a handful of days where I missed one of the snacks or one of the acai concoction servings and I had a bad habit of missing my creatine on non-lifting days (usually just mix it w my Surge post-workout). All in all though, I’ve been able to follow along as prescribed and am very happy.
Chad mentions at the end of Phase III we should really notice some changes, so I’m looking forward to the results in another 3.5 weeks!
Enjoy the holidays folks!
So you lost one pound during phase 2 instead of gaining?
Currently four days into Phase 3. Here are the measurements throughout the program:
Pre-Phase 1
Weight: 197
Waist (Around Bellybutton): 37.5
Right Arm: 15.5
Left Arm: 15.5
Legs: 24
Chest: 46
Post-Phase 1
Weight: 190
Waist: 36
Arms: 15.2
Legs: 24
Chest: 45.5
Post-Phase 2
Weight: 195
Waist: 36
Arms: 16
Legs: 25
Chest: 47
Four days into Phase 3 now. So far the program’s working very well, I gained a lot of strength on Phase 2, and managed to maintain strength while dieting on Phase 1. I had similar problems with the taste and mixability of the BCAA’s, but I’ve started putting them in a blender with a half-serving of Crystal Light (5 Calories) for 30 seconds, and it mixes perfectly, and maintains the flavour of the Crystal Light.
No big problems with the diet, the variety of the choices and presence of cheat meals make it fairly easy to follow.
I am going to be starting this as soon as I can get more Supps. Hopefully I will get some cash for Christmas and can buy some BCAA’s…
How are you guys doing on the diet? It just doesn’t seem like a lot of food to eat. I guess the Veggies can fill you up pretty good?
Are you guys really taking in a cheat meal or is it a healthy “cheat” meal like wheat pasta and yams or are you going all out with ice cream dessert and all?
I’m in week 2 of phase one so I’ve had 3 cheats so far. Pizza two times, and sushi once. So in other words, they haven’t been “clean” cheats, but I haven’t been eating a whole bunch of sugary garbage either.
oh wow-haha
this thread really blew up! I’m glad others are discovering the 10/10 method. I’m running a bit late but I will post about my progress when I get a chance.
If anyone finsished up phase 2 and didnt gain weight- Are you going to repeat it? I am thinking of adding 3 more week on to phase 2.
[quote]DF85 wrote:
If anyone finsished up phase 2 and didnt gain weight- Are you going to repeat it? I am thinking of adding 3 more week on to phase 2. [/quote]
I just finished phase 2 myself and I didn’t really gain any weight during that phase. However, I did decide to go and get my body fat tested again to check my progress. The testing procedure was underwater weighing on both occasions.
Six weeks ago I was 176lbs at 18.9% body fat. Today I was 171.6lbs at 14.2% body fat. According to my calculations, I have lost about 9lbs of body fat while adding 4.5lbs of lean body mass. So I didn’t quite make the goal of adding 5lbs of muscle, but needless to say, I am very happy with the results.
I am going to go ahead and begin phase 3. My guess is that even though you didn’t gain any weight, you may have still added muscle at some point during the program. At least that seems to be what happened to me.
Chad-
I found Norweigen Cod Fish oil by Twin Labs. It is half the price of Carlson’s. Is the quality half as good also?
Alright I dont get it.
The last week I bumped up calories pretty good because I was still losing weight in the middle of phase 2.
I checked this morning, I am still losting weight and my bf% is what it was at the end of phase 1. It was a bit lower in the middle of phase 2.
I guess I will continue on with the next fat loss phase. I want to get to under 15% bf before starting first clean bulk in 08, I just didnt want to start it lighter than an 8 year old girl.
I dont know if it is from cutting for so long or what. It’s been about 10 months of dieting but only about half of that was correctly.
[quote]DF85 wrote:
Alright I dont get it.
The last week I bumped up calories pretty good because I was still losing weight in the middle of phase 2.
I checked this morning, I am still losting weight and my bf% is what it was at the end of phase 1. It was a bit lower in the middle of phase 2.
I guess I will continue on with the next fat loss phase. I want to get to under 15% bf before starting first clean bulk in 08, I just didnt want to start it lighter than an 8 year old girl.
I dont know if it is from cutting for so long or what. It’s been about 10 months of dieting but only about half of that was correctly.
[/quote]
Why dont you stay in the bulking phase for a longer period?, it seems like a lot of diet, you should take a break, really.
Have you considered using Carb Cycling Codex?
The plan was to stick with the bulking plan for 3 more weeks using a total body style routine every other day and bump up cals to the next weight class.
I am now considering starting Phase Three becuase I am close to my fat loss goal. Once I finish up phase 3 I will start my first clean bulk and start adding calories weekly.
So it is either continue with the bulking to gain 5 pounds or just finish 10/10 up the way it is supposta be done.
What makes more sence? I need help haha