BrianDavidBy32 Member

Hi Nick - I'm doing ICF, the 3x5 version and it's taking a significant amount of time. I'm resting when I need to, lifting as intense as I can, I'm no dilly dadlling and with all it said and done, it takes me about 1.5 hours to complete. Then I need to do 15 mins of corrective stretching for mobility, including some foam…

How do I know if I'm a beginner v novice v intermediate?

I did 11 calories per lb of body weight last week. ICF 3x a week and walking 3x a weeks. I'm down 14 lbs in 4 weeks, but now this last week I gained a 1 lb. 1st time I gained. Is this normal, or do I need to lower calories a notch as soon as it happens?

Id like to do the upper/lower routine you did when bulking and the 3x5 one you did when cutting. I'd like to see if they are right for me. What were the names of your routines for each phase?

What workout program did you use between pic 2 and 3 for the bulk and what one for the cut? What was the duration of each between 2 and 3?

Thanks - what exercises would you recommend to further work to increase squat depth?

Thanks - What kind of warm-up routine do you suggest before doing ICF? Also, what workout program did you use between pics 1 and 2? And what workout program did you use between pics 2 and 3? What were the number and durations of your cycles within all the pics?

What should be the target pound gain for men per month when on a bulk? And the caloric surplus required daily?

Thanks. Since I'm replacing the 3x5 Squat. Do you think I should JUST do 3 sets of hack squats. Or do 3 sets of hack squats plus 3 sets of leg press (since they aren't as good as the actual squat).

Thanks Vismal - A few follow-ups: Q1) Yes, the squat rack is not an option because the bar is too low and can not be removed. Would you recommend that I do the 45 degree leg press or the hack squat machine instead - or both? I'm leaning toward the hack squat machine because it seems like more of a "squat" -type movement…

Also - i see where you got the protein requirements per body weight. But where did you get the 0.3-0.45g for fat? Is this research-backed? Thanks!

Thanks! I'm doing ICF 5x5, but there are a few problems at my gym. The squat rack is not high enough to catch the bar (and it's not adjustable) so I'm hesitant about workout out with lots of weight. Therefore id rather not risk injury. My plan instead is to use the 45 degree leg press 3x5 and then do the prone leg curl…

What do you think are the primary obstacles for most people? Motivation? Doing the wrong thing? Focusing on unimportant things? And what can people do to overcome these primary obstacles?

Thanks. Based on your recommendation, I will target 1lb a week instead of 1.5lb. As you know, I wanted to target 1.5lb instead of 1lb a week, assuming that I can maintain my lean body mass the same in both scenarios. Since you think that 1.5lb will result in more lean body mass LOSS as a result of diminished workout…

Thanks - Yes, I am concerned with rate, because my understanding is that you can do something in half the time, or do it easier in double the time. I'd like the half the time option, but don't want to lose lean body mass while doing so. So you say 1lb per week, which is what all target for, over the average. But I would…

I have about 40lbs of weight to lose. However, for the first, let's say 20lbs of fat I have to lose - I'm interested in knowing if you think I would be a risk to lose lean body mass if I'm dropping 2lbs of fat per week vs. 1lb of fat per week. Now I know that I can't exactly predict my results - but I can choose to eat 9…

I'm impressed by your discipline to not take another bite of food once you hit your caloric goal for the day. I know you mentioned a strategy of focusing on your long-term satisfaction of your goal vs. the short-term pleasure of say a slice of pizza. However, what I'm interested in knowing is that when it's towards the end…

I started at 198 lbs 4 weeks ago, and am now at 184 - so ~3.5 lbs a week. You said that you'll lose a lot more weight faster in the first week weeks, but the average so far is 3.5lbs. Do you expect this rate to continue. Or does the fact that it's been this great for 4 weeks mean that I've been too aggressive on my caloric…

Hi Vismal - Thanks - However, I think I wasn't clear enough in my question. I understand that I can't predict the rate of which results I get from my 40lbs weight loss. Now, I understand that as I get close to getting leaner and leaner, meaning I have less fat to lose (say 10 lbs left), that losing rate at 0-0.5 lbs/week…

Thanks - So I will pick a calorie target (9, 10, 11, 12) as you suggest, and see how it goes. Given that I have 40 lbs to lose, I want to do as aggressive as possible, while not losing lean body mass. Do you think it's okay to adjust week by week such that I'm closer to 2 lbs per week (instead of 1 lb per week) for a…

Also - What are your thoughts on the following: 1. Thanks so if I have 40 lbs to lose. When should I make the switch from a 2lb rate to a 1lb weight? Halfway thru, or even earlier? 2. For ICF since I'm doing the 3x5 version - the original author suggests progressing every OTHER workout for A/B. So for example. Workout B…

Thanks so if I have 40 lbs to lose. When should I make the switch from a 2lb rate to a 1lb weight? Halfway thru, or even earlier?

Hi Vismal - You're awesome. I do want to clarify an important question I have. I understand that 1 lb a week in weight loss is a realistic, achievable goal. I really want to accelerate that rate to 2 lbs a week - while STILL following all the same protocols (keep the resistance training intensity up, keep at the caloric…

Hi Vismal – I really appreciate you taking the time. Can you please review my plan, and let me know if you think I’m missing anything or have interpreted anything wrong? I’ve interspersed questions throughout my plan. Current status: - 31 years old - 5’ 9” - 188 lbs - 43” waist around navel My goal - Lose 40 lbs, which…

Hi there, I'm 31 years old, 5' 9" and weigh 188 lbs. The circumference of my waist (navel) is 43". When I was in high school, I was around 145-150lbs. What do you think is a realistic results goal? I am going to try: - ICF 5x5 as recommended by you M,W,F - Cardio 3 times a week (maybe 30-60 minutes a day) - 10 x BW for…

Thanks - the main thing is that I wanted to make sure a 5x5 is appropriate if my goal is fat loss. Sounds like it is

I assume linear means more weight/progression EVERY workout? Is this expected when one is in a caloric deficit at a 1.5-2.0lbs/ week

Thanks. I will do 5x5. And switch to intermediate when I hit the intermediate weight 1rm thresholds right?

Those are 1 rep maxes right? I gave 5x5 weights

What is the threshold to break out of beginner? Thanks