How's it going everyone... as a long time fan of the site (and of the fitcast) I decided that I'd finally take the plunge and sign up. I'm looking forward to talking with some smart people... I honestly can't get enough of fitness talk haha.
Anyway, I'm just coming off of an 8 week bulk. I got nice and lean in the summer (around 155) and I'm currently sitting at around 166. The thing is though, I've never been down to 8-9% bf. This is my target for Dec. 31st.
I'm following Berardi's get shredded plan, currently on Day 1, and I'm totally unsure what to expect. I used Adam's diet/TNT to lean out this summer, so I've never had to count cals... I just made sure my macros were in check. To say the least though, I'm sick of eating and looking forward to the challenge.
As far as workouts go, I'm following Waterbury's 'Summer Project'. Any questions, go nuts... I'm gonna be posting often here to vent/bitch/complain/brag etc. etc., so there should be plenty of content daily.
anyways, here's diet... training will be after work, around 5:30pm 6:00pm
Shooting for around 1600 cals/day
Meal 1:
3 egg omelette, w/ one slice cheddar cheese, .5 bell pepper, .5 cup mushrooms, 1.5c spinach, 1 tomato.
Shooting for 1600cals give or take, and keeping it real simple. I plan on changing the menu after 7 days, maybe eating salads instead of broccoli... tuna instead of chicken etc. Not gonna lie though, 1600cals isn't a lot. I don't feel hungry, exactly, just... weird. Training was rough yesterday too... although I went up in all my lifts 5lbs, and decreased the rest time 60s from the previous round.
I'm also taking 3g fish oil with breakfast and with meal 4 but not counting the calories. I'm not sure what JB's original protocol was with this, but in all honesty, I'm not too worried about 54 calories of fish oil.
Also, 20g creatine spread over the four meals, and I'm going to start supplementing with some BCAAs beginning next week. Any recommendations between powder and pill? Or any brands in particular?
This to me was debatable too... but JB says the difference between dieting with BCAAs and without is night and day... and honestly I've worked crazy hard over the past year to waste any hard earned muscle.
p.s. Just ordered Cressey's Maximum Strength... hello new year's resolution
I'm not a fan of N-O products, or creatine ethyl-esthers or any of that BNS crap... but I am looking for a Spike pre-workout type product. Can anyone recommend a cheap caffeine pre-workout sup?
I actually want to take it mid-workout, just to keep energy levels up... particularly on circuit days.
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.
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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.
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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.
Steve's Gettin' Shredded
Linear Mode
