I’m glad to see people are still doing this diet almost 10 years later. I’ve never tried it but need to give it a go and figured the 4 weeks prior to Thanksgiving would be as good as time as any. Will post the pics, measurements, and workout log later (by Friday).
31 year old male, 177.5 lbs, approx. 30% BF. In general I’ve been in the ~25% range the past few years based on a couple DEXA scans, BodPod, and calipers. Most likely 30% is pretty accurate, despite how shitty that feels.
Training background - Played sports basically year round in high school and been lifting weights ever since. Gone through bouts of shin splints, small nagging injuries as I’ve gotten older. Started going to a starting strength gym last year when I moved cities. The low-bar back squat started out well but after a few months and increasing weight it’s destroyed my left elbow/brachialis region to the point where i had to stop lifting with the exception of deadlift and vertical press. This went on for about 6 months and after tons of time tweaking setup, form, stretching, coaching, etc. i just decided to go back to high-bar a couple weeks ago. So far so good. The inconsistency hasn’t been great for maximal strength but current #'s for calculating workouts in the program:
DL 325 , Squat 265, Bench 215, VPress 145, PullUps - ~8 BW reps
Day 1 was OK - coming off a somewhat unhealthy weekend, the shakes during the day were fine and a welcome HSM at dinner (8 ounces grilled chicken breast, 1/3 salad kit, sauteed mushrooms. The workout felt pretty good, but it’s going to be adjustment getting the weight and rest intervals down. I’ve been going to the SS gym, so my rest periods have been more in the 3-4 minute range. 30 seconds was basically nothing. I went a bit too light on Squat, but then again the rest intervals were hard to keep at 30 seconds. I tried a few heavier sets for lower reps at the end just to play around with what might work. The bench press seemed spot on but man did the rest intervals get me - towards the end one rep would go up very easy and the second one i had to have a spotter. I’m assuming the conditioning will get better.
Squat - 185lbs for 4 x 5, then a few at 225
Bench Press - 7 sets at 185 to get 20 reps
Pull Ups - 7 sets at BW to get 20
Abs - a couple sets of crunches / leg lifts.
As far as walking goes, there’s a greenway connected to work, so an hour long stroll is no problem. About the only easy part for me, so that’s good.
Day 1 thoughts (waking up on Day 2) - can’t i be shredded already? lol