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Finished week 7 - got a little bit behind in the program but managed to drop 10kg (22lbs) overall. Happy with the training, my modified diet is going well and I'm usually throwing in a cheat meal...

That's the idea, it's meant to eliminate all the guess work and make it as simple as possible.

Obviously you can get the same result by eating a wider variety of food and ensuring your...

10lbs you would almost say is normal first week, especially for someone going from overeating/sedentary lifestyle to all of a sudden eating at a calorie deficit and doing weights/cardio. It's...

This is what I have to do most of the time as I can only make it to the gym first thing in the morning. By the time I get home, make dinner, take the dogs for a run and prep food for the next day, my...

Yep good point, I should have qualified that by saying its probably best to count your calories if you're making variations.

I don't think you need to exclude any veggies, a calorie is a calorie and only eating sweet potato and broccoli is just mental. Cabbage, Brussel sprouts, beans, peas, carrots, corn etc are all fine....

She can't be responsible for every meal though, this wife of yours? I mean you go to work presumably, and have to eat lunch without her input right?

If you've got 2 definites, which is you eat at...

End of week 4 for me (but still need to do my Day 28 legs), down to 99kg (218lbs) - total of 7kg (15.4lbs). I've upped my calories a bit to try and keep my weight loss at less than 1kg per week and...

Give up, you're doing it wrong.

Honestly though, awesome progress.

If your goal is to have 18" arms, then you've achieved it. If you want to 18" arms that actually look the goods, then you'll be up for a few more cut/bulk cycles yet.

If you're concerned about the...

Week 2 for me, dropped another 1.1kg (2.4lbs) for a total of 4.6kg (10lbs). I missed a couple of gym sessions but will be caught back up on Thursday and my diet has been pretty spot on - at work I...

If you use your mad investigative cops skillz, there are some great programs at the top of this forum!

Yeah there is some interesting "science" in this program. The more I watch the more my brain tells me to switch to a 4 day split or something like the all pro program with some additional cardio....

I haven't done a cut since 2008, my last 4 years has been solid eating and not going to the gym and in the last 18 months my weight shot up from 92kg to 106kg (6kg was in the last month). The lazy...

For me at a similar height and weight when I've cut down in the past, I've always started at around 2200 calories, then dropped under 2000 towards the end.

Previously(and as with the first week...

Use Calorieking, their database has probably 95% of products you'll find on the shelf in Australia. They have an app now too, but I havent tried it out yet.

For sure - I've succesfully cut a fair few times now on a simple IFYM (50/30/20 split) with good results so I feel like I know how I will get the best results for my body/metabolism. I also like to...

I only bothered with the stuff I already had/take:

Multivitamin
Fish Oil
Whey (which I get from Protein Direct)

Other than that, Creatine seems like the only other worthwhile option. I'm...

So first week completed for me, dropped 3.5kg (7.7lbs). Pretty happy with that result, have followed the training to the letter. I'm not following the diet though, rather I'm just putting myself in a...

Hi gents - I've just started this program but have a bit of an issue at week 8. I'm travelling for work for about 6 days, 3 days will be at a conference where I can't dictate my food or timings -...