JP Fitness Forums - View Single Post

Steve_Mats · 11-14-2008, 02:09 PM

Day 3:

meal one: 3 egg omelette, .5 bell pepper, cup mushrooms, slice cheese

meal two: 3 hard boiled eggs, 3x 3-inch cubes of cheddar, 1 cup cottage cheese, .5 tomato, .5 bell pepper, 1c watermelon, 1c canteloupe

meal 3: 6oz chicken breast, 1c broccoli

meal 4: 6oz chicken breast, 1c broccoli

+2x 5g creatine, 6g fish oil

Macros: 193g Protein (45%), 83.5g Fat (45%), 57.5g Carbs (12%) with 10g fibre. Fibre's a little lower than I like, but I guess it's expected with the low cals/carbs.

cals will be around 1700 because of the melon... no biggie tho, some LISS post-training will take care of it.
______________________________ ______________________________ ___

training:
Circuits: 3
Set Duration: 2 minutes

A1 BB Deadlift
Rest 90s
A2 Push-ups
Rest 90s
A3 Back Squat
Rest 90s
A4 Lat Pulldowns
Rest 180s

Repeat sequence twice more.

All sets done at 25% 1rm.
______________________________ __________________

okay so I'm following Chad Waterbury's summer project... I'm not sure when he put it out, but I looked it over and it seems like a legit approach to fat loss. I've heard nothing but good things about Chad and his program design, and I've always wanted to give his stuff a try so I figured I'd start here. So far though the workouts have been brutal. I'm thinking it's partly because of the low-cals overall, but I'm also currently battling a cold. I know, I know, just a cold.. but it just couldn't have come at a worse time (term papers and finals are around the corner too...)

won't keep me outta the gym though haha.

so yeah as far as progression, Chad says to keep weight constant wile reducing rest periods by 5s in the second week, and then to increase the duration of the HIIT sessions by two minutes in week 2. Weeks 3-4, the exercises change entirely.

for a detailed list of the workout, google "Waterbury Summer Project" and check the t-nation article out.

Waterbury recommends the "T-Dawg 2.0" diet, which is essentially just TNT and targeted nutrition tactics, but low cal. I'm gonna stick with GS. Berardi needs a new name for the diet though... it may as well be called g3T r1ppd ABZ diet, or something equally as lame and gimmicky haha.

11-14-2008, 02:09 PM	#5 (permalink)
Steve_Mats John Berardism Join Date: Nov 2008 Posts: 6	Day 3 Day 3: meal one: 3 egg omelette, .5 bell pepper, cup mushrooms, slice cheese meal two: 3 hard boiled eggs, 3x 3-inch cubes of cheddar, 1 cup cottage cheese, .5 tomato, .5 bell pepper, 1c watermelon, 1c canteloupe meal 3: 6oz chicken breast, 1c broccoli meal 4: 6oz chicken breast, 1c broccoli +2x 5g creatine, 6g fish oil Macros: 193g Protein (45%), 83.5g Fat (45%), 57.5g Carbs (12%) with 10g fibre. Fibre's a little lower than I like, but I guess it's expected with the low cals/carbs. cals will be around 1700 because of the melon... no biggie tho, some LISS post-training will take care of it. ______________________________ ______________________________ ___ training: Circuits: 3 Set Duration: 2 minutes A1 BB Deadlift Rest 90s A2 Push-ups Rest 90s A3 Back Squat Rest 90s A4 Lat Pulldowns Rest 180s Repeat sequence twice more. All sets done at 25% 1rm. ______________________________ __________________ okay so I'm following Chad Waterbury's summer project... I'm not sure when he put it out, but I looked it over and it seems like a legit approach to fat loss. I've heard nothing but good things about Chad and his program design, and I've always wanted to give his stuff a try so I figured I'd start here. So far though the workouts have been brutal. I'm thinking it's partly because of the low-cals overall, but I'm also currently battling a cold. I know, I know, just a cold.. but it just couldn't have come at a worse time (term papers and finals are around the corner too...) won't keep me outta the gym though haha. so yeah as far as progression, Chad says to keep weight constant wile reducing rest periods by 5s in the second week, and then to increase the duration of the HIIT sessions by two minutes in week 2. Weeks 3-4, the exercises change entirely. for a detailed list of the workout, google "Waterbury Summer Project" and check the t-nation article out. Waterbury recommends the "T-Dawg 2.0" diet, which is essentially just TNT and targeted nutrition tactics, but low cal. I'm gonna stick with GS. Berardi needs a new name for the diet though... it may as well be called g3T r1ppd ABZ diet, or something equally as lame and gimmicky haha.