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Well I've been lazy about posting :oops: Anyway, I have been trying to eat a bit more carbs and still keeping my protein high, seems to be paying off in the gym and on the scale. I am 178 now, last week I didn't change weight and stayed at 175, so that's 3 pounds in a week. That's the most I've ever...

Should have posted my workout from Wednesday, but basically I was too sore to really lift properly for bench and squat so I just ended up doing a couple of PR zones. I rested 3 days to fully recover and hit the gym today. I increased the weight for squats but kept bench the same. My strength has def...

The workout itself becomes incredibly difficult because of the context - you have basically been eating no protein and only vegetables for 5 days and now you have to do an intense workout. Depletion of glycogen and ultimately fatigue occur quickly. I didn't even complete my entire last workout in fa...

Yesterday's workout wasn't that great. I didn't have a chance to have a real breakfast so I just had a banana and a bit of that pineapple shake. I was only able to pull out 5 reps for bench press (2 less then before). Surprisingly I still did the same amount for squats. I also did decline chest and ...

Hey ezjax, This program can be tailored for weight loss. A nice way to do this, as Rob has suggested, is to cycle calories. So on training days you have 100% (i.e., maintenance) calories and on non-training you could have 80%. As for getting faster, engaging in exercises that recruit high amounts of...

Thanks, so my next workout will be the usual big lifts and supersets followed by two different PR zones (in this case chest + bi's)? Then after I am well rested (probably 1-2 days), I hit the gym again doing the big lifts and a different PR zone? I continue to follow this until I hit my 1 rep max, t...

I am kind of confused :? ... So for the 1 rep max, wouldn't I want to try to increase the weight until I hit my 1 rep max, not decrease? So right now I am able to do 7 reps at 185 for bench. Say I get to my 1 rep max in 4 weeks from now at 225, then I switch to the German loading pattern for the res...

So Friday was a good workout, I did bench & pullovers as well as squats (was able to hit the 10th rep at 175 so thats a PR for me) and deadlifts followed by 2 PR zones for abs and legs. I was training in the 8-10 rep range for the big lifts. The way I have interpreted the training is to lower re...

I think I'm like you Rob, I probably need 2 days off. I've always been a slow recoverer. Today's workout was good, hit 2 PR's :shock: : Bench - 7 reps at 185 (previous was 4 reps at 185), Squats - 9 reps at 175 (previous was 5 reps at 175). Squats actually felt light so hopefully I can go up more ne...

So the workout would look something like this: -1 work set of barbell bench, superset with pullovers (8-10 rep each) -1 work set of squats, superset with stiff-legged deadlifts (8-10 rep each) -train lats + triceps using two PR zones, 10 minutes each. Then I would take a day off and train again with...

I was really busy yesterday so I didn't get a chance to post. Didn't get the best rest, but kept my calories high. I'm aiming for 300g of protein and carbs for the first 72 hours, so I am basically eating a meal and having a shake as well because I just can't stuff that much meat in at once. I am al...

Wow the workout today was unrelenting. Yeah my experience has taught me when to stop and after the 4th superset of squats and back I had to. At this point I was thinking how much I hate you Rob :roll: ..I started to feel really light headed and everything hurt. I walked it off and finished biceps th...

Alright thanks. And yeah tomorrow is my last workout of this [brutal] famine phase. Should I start having protein right after my workout, or wait until Sunday morning?

Well woke up today weighing 169 - that's 6 pounds 3 days. Hopefully the weight loss slows down a bit, or else I'll end up around 166 by Sunday morning :shock: My legs and back are STILL sore so tomorrow's workout will be definitely grueling. Do I have to do cardio tomorrow as well? I was thinking th...