The body coach 90 day sss

Shanry

Hi
This guy, Joe wicks, has been popping up all over the place and I'm loving the before/after photos of his followers.
Has anyone tried his programme and do you recommend it?
His hiit workout on YouTube looks great although I've yet to try it!
For those who never heard of him, he's an online fitness/nutrition advisor made famous through his Instagram postings. He looks amazing in fairness so he must be doing something right.
It's a bit pricey to sign up to though which is why I'd like opinions first!

optimistic_

Whats his HIIT consist of that the general HIIT doesn't?

deco72

I'm curious of this program too, I have been following him for quite awhile now. He has a book coming out in the new year which I have pre-ordered.

Did you ever sign up to his program in the end. Supposedly the first month is all HIIT training 5 days a week, followed by month 2 where he incorporates weights for the first time and month 3 is based upon sustaining the progress made in the previous 2 months.

To be honest it looks great but I too would like to know someone that has been on it already. I'm also not a fan of HIIT sessions 5days a week without weight training so I don't know if I would stick to it.

Shanry

It's very pricey so I didn't sign up to anything but like you, I'm following him on facebook and you tube. His recipes are amazing too!

frankie2shoes

I signed up and am on Day 2. The HIIT workouts are nothing out of the norm. just the usual plan to get the heart rate up. The plan is mostly about matching food with exercise and taking in the right nutrients at the right times. Before beginning you submit a questionnaire and a tailor made food program is sent to you giving choices of about 30 meals with quantities measured out to match your fitness level and size. Only 2 days in so can't comment on results but the meals are tasty and its amazing how a 25 minute workout can tire you out. I'm used to running 10k's and 10milers and the HIIT is a real challenge for me. The choice of type of HIIT is up to you as long as you push hard for the 20-45 secs that you work. I'm using 30 sec sprints, burpees, mountain-climbers and knee highs with a 45sec interval.
No gym required which offsets the cost of the plan which is about 180euro for the 3 months. You also get online support and encouragement from a dedicated trainer. It may seem steep but a few sessions a week with a personal trainer plus gym membership would cost as much over this period.
Will update my progress if anyone is interested

poconnor16

Hi frankie2shoes,

Would love to know how you are getting on? I have bought the book and it's great so I'm thinking about signing up for the plan. Do you prep your meals in advance?

frankie2shoes

I am trying to get a system going of prepping ahead yes. When I make one dish I double or treble up on quantities and have them boxed in the fridge for later use. Some of the recipes are diferent to those in the book but the principle is the same. There's a lot of eggs and spinach in my plan, but everything I've made so far has been very tasty.
I've been shipped out to warsaw for work for 2 days which really puts a spanner in the works but will stick to the principles of the eating plan and go back full on from monday....

The_Honeybadger

I have the book and the recipes are simple, quick and delicious, would definitely recommend it. He also posts lots of recipes online that aren't in the book and they are really easy to follow. The basic idea is to eat carbs on your training days along with good quality proteins and fats and cut down on the refined carbs on your off days and replace them with lots of veg. The results on his Instagram look insane. Eggs, avocados, chorizo, chicken and beef feature a lot in the recipes which suits me as they are some of my favourite foods. I'm usually cooking for 5 and have had no complaints so far either which is great.

I'm sticking with my normal gym routine which is mainly resistance based with some running at the moment but I'm interested in the HIIT workouts and may try them as my work is getting very busy and I might struggle to get to the gym consistently in the coming months. I was mainly interested in the nutrition side of things when I bought the book as I was eating the same stuff all the time and it was getting boring.

Im not sure that I would go for the full plan as I'm cooking for a family and a strict diet may not suit (try getting a 3yo to eat spinach)!! I'd end up cooking two separate meals a lot of days which is not practical.

frankie2shoes

I hear what you're saying Mickey. I am fortunate to work week on week off. So when I'm home I have time to cook meals for me and for the rest of the brood. When away I've no kids to worry about which makes the plan possible for me. I've been running for over 2 years and lost over 2 1/2 stone in the first year but since then I've seen no change in my shape regardless of the distances I've been doing. Needed a plan to tone up and lose the beer gut and gym membership or a personal trainer weren't ideal with me being away every other week. Hoping this works out as, when you add the optional supplements, it costs around 250 yoyos :eek:!!! The fact that it cost so much is motivation to stick to it I suppose :o

aine92

I saw someone on my newsfeed on FB posting a recipe from his book and he calculated up the calories and this particular one was 1100 per serving. I was going to buy the book but having seen that I'm not so keen, and I calorie count so this was really disappointing.

I can't find the post now, annoyingly!

Dtp1979

aine92 wrote: »

I saw someone on my newsfeed on FB posting a recipe from his book and he calculated up the calories and this particular one was 1100 per serving. I was going to buy the book but having seen that I'm not so keen, and I calorie count so this was really disappointing.

I can't find the post now, annoyingly!

What harm? that leaves you with 100 to spare

frankie2shoes

OK. I'm just starting week 3 and have seen a significant change in my proportions. Weight loss was not my goal as I was 12 stone when I started this but I've lost about 3-4lbs so far. Just looking to tone up though. Have definitely lost some of the beer gut and energy levels are up. The workouts are quick and fun. Enjoying it so far and seeing results. Considering I had been running 20-40km per week for six months with no decernable change I would have to give the program a tentative thumbs up so far. Time will tell......

Zillah

Shanry wrote: »

I'm loving the before/after photos of his followers.

This is going back a bit, but I think anything being marketed using before and after photos can be dismissed out of hand.

It doesn't mean it's not effective - but it probably means you're paying far too much to people who are out to manipulate/take advantage of you from day 1.

holdfast

How are people getting on ?

Montiii

I did this last year, only did 60 of the 90 days as I ended up going away for 2 weeks with work and all diet and booze plans went out the window.

I found it really good.
Takes a while to adjust to the meal sizes which in my case were huge. I was honestly eating 2 / 2.5 times the amount I would normally eat.
The hiit sessions in month 1 are fine, as has been said only 25 mins work.
I was delighted to have weights back in month 2 and didn't notice any reduction in lifts after taking a month off.

The main take away from the experience was what to eat and when.
I thought I was doing okay, but he did show me that I was eating the wrongs foods at the wrong times.
I've stuck to it fairly well since, about 5.5 days a week but I now know what exactly to eat pre and post training.

Also, dropped from 88kgs to 82 in the 60 days

holdfast

Thanks for the review.

frankie2shoes

Just start the second cycle of the plan. in one month, I've dropped 4kg and over 8 inches around my stomach waist and chest. I was 78kg. Cycle 2 has a lot of weights in it and is really challenging. Definitely seeing improvement. This plan is NOT to be dismissed out of hand as one poster suggested. It really teaches a lot about what to eat and when, and more importantly why!!

MooShop

Hi frankie2shoes,

I'd be very interested to hear how you got on with cycle 2, and I'm guessing you're about halfway through cycle 3 now? Myself and my girlfriend just bought the book, as we are looking to eat healthier and thought it would be a good help to start with.

I'm considering getting a plan made up in the close future, have a few events coming up this month so not realistic to start yet!

frag420

MooShop wrote: »

Hi frankie2shoes,

I'd be very interested to hear how you got on with cycle 2, and I'm guessing you're about halfway through cycle 3 now? Myself and my girlfriend just bought the book, as we are looking to eat healthier and thought it would be a good help to start with.

I'm considering getting a plan made up in the close future, have a few events coming up this month so not realistic to start yet!

Hey I signed up at the weekend, just waiting on my plan to be emailed to me!
Aiming to start next Monday after my last naughty beer & burger filled weekend for a while (forever)

Will try and drop in here every couple of weeks to update...

MooShop

frag420 wrote: »

Hey I signed up at the weekend, just waiting on my plan to be emailed to me!
Aiming to start next Monday after my last naughty beer & burger filled weekend for a while (forever)

Will try and drop in here every couple of weeks to update...

That would be great thanks! Best of luck with it.

DANNY2014

How much does it work out for? Have used a few of his recipes and they are quite good.

MooShop

frag420 wrote: »

Hey I signed up at the weekend, just waiting on my plan to be emailed to me!
Aiming to start next Monday after my last naughty beer & burger filled weekend for a while (forever)

Will try and drop in here every couple of weeks to update...

Just a quick question on this, how tailor-made is the plan? Do you have to fill out an extensive questionnaire, are workout and meal times based on your daily schedule?

Just wondering if it's a fairly generic plan or tailored to your needs. Thanks!

frag420

MooShop wrote: »

Just a quick question on this, how tailor-made is the plan? Do you have to fill out an extensive questionnaire, are workout and meal times based on your daily schedule?

Just wondering if it's a fairly generic plan or tailored to your needs. Thanks!

From speaking with a friend who started it recently the first month they give you a meal plan based on your measurements, likes/dislikes within reason, allergies etc.

For month 1 you have to stick to it but changes can be requested. Eg if it suggests chicken and broccoli for dinner but you dont like broccoli then they may suggest another green instead.

In month two I believe its more flexible. When I get my plan I will give you an idea of what I can eat for month one, should have it in the next day or two.

MooShop

frag420 wrote: »

From speaking with a friend who started it recently the first month they give you a meal plan based on your measurements, likes/dislikes within reason, allergies etc.

For month 1 you have to stick to it but changes can be requested. Eg if it suggests chicken and broccoli for dinner but you dont like broccoli then they may suggest another green instead.

In month two I believe its more flexible. When I get my plan I will give you an idea of what I can eat for month one, should have it in the next day or two.

Did you receive your plan yet? Is there much detail in it?

frag420

Yes I got the plan before the weekend, started on Tuesday as ended up on a session on Sunday and was in no state to prep my foods for the week, great start eh!!

Anyway I am on day three, had some hiccups around breakfast due to not having my prep done but I intend to have it fixed for next week, no excuses!!

The plan is divided into carb refuel meals for post work out, most are tasty and filling if not too big! However as the ingredients are based on your macro requirements it will never taste as good as restaurant or other recipes but still tasty all the same.

There are high protein meals for breakie and lunch and for those days that you dont train. Also included are snacks such as fruit, nuts, shakes etc.

If you PM me your email I can send you a few sample recipes for both carb refuel and protein meals for you to look at. These recipes are based on my measurements, goals etc so would not be applicable to anyone else but will give you an idea!

One last thing, if you want to do this, get some digital kitchen scales and tupperware, LOTS OF TUPPERWARE!!

DANNY2014

Do they give you what meal to eat for breakfast lunch dinner or give you a choice??? Is it mostly meals from the book and is it a list of what exercises and when etc??? Hope to start myself at the end of this month early June... I usually have 7 + coffees a day so that would be hard to give up and I'm a chocolate glutton. Best of luck with your plan.

LKBeenit

I've been interested in the 3 month plan for a while and just see that someone is selling their plan on adverts.ie. Does anyone know how specific the plan is to the individual?

Nervous Wreck

LKBeenit wrote: »

I've been interested in the 3 month plan for a while and just see that someone is selling their plan on adverts.ie. Does anyone know how specific the plan is to the individual?

Ask yourself this:

If the plan is specific to the individual, is there a better way to spend your money than buying someone else's plan on adverts? If it's a generic plan, is there a better way to spend your money than buying a generic plan on adverts?

I think the answer you should arrive at either way is that buying this plan on adverts is probably not gonna give you the most value for your money.

thehamo

LKBeenit wrote: »

I've been interested in the 3 month plan for a while and just see that someone is selling their plan on adverts.ie. Does anyone know how specific the plan is to the individual?

Pointless. The plan is worked out with your macros in mind. To have someone else's means that you are going to have to be a carbon copy of that person. You are only doin yourself a did service by trying to do it on the cheap. Also, its only 3 installments of 49 quid a month. Hardly expensive

martyoo

Pointless. The plan is worked out with your macros in mind. To have someone else's means that you are going to have to be a carbon copy of that person. You are only doin yourself a did service by trying to do it on the cheap. Also, its only 3 installments of 49 quid a month. Hardly expensive

Agreed. It would be a worthwhile investment. That's one of the main reasons a lot of fad diets don't work, as they are not tailored to the individual.

I have his book and love the recipes but really surprised he didn't supply calorie/macro info.

Blacktie.

martyoo wrote: »

I have his book and love the recipes but really surprised he didn't supply calorie/macro info.

Macros and even calorie targets can be intimidating to people new to the whole fitness and dieting world who I'd imagine is the target market here.

Alf Veedersane

Blacktie. wrote: »

Macros and even calorie targets can be intimidating to people new to the whole fitness and dieting world who I'd imagine is the target market here.

A lot of books do list calories of recipes in small print.

He does give an overview of macros at the start and it's not bad - destigmatises fats and carbs at least - so I'd have thought it could have included the calorie content

Alf Veedersane

Blacktie. wrote: »

Macros and even calorie targets can be intimidating to people new to the whole fitness and dieting world who I'd imagine is the target market here.

A lot of books do list calories of recipes in small print.

He does give an overview of macros at the start and it's not bad - destigmatises fats and carbs at least - so I'd have thought it could have included the calorie content

Blacktie.

Alf Veedersane wrote:

He does give an overview of macros at the start and it's not bad - destigmatises fats and carbs at least - so I'd have thought it could have included the calorie content

Fair enough I haven't read it just making some broad assumptions.

zzxx

Anyone else find the portions massive in the book?. I easily get 2 meals out of his 'meals for one' recipes. Not that I mind because I like to keep leftovers, but could see how someone could be eating ALOT of calories thinking they're ok because they're following his recipes.

DANNY2014

If any one is thinking of doin this do the free 14 day trial by email and on the 14th day you get a 20pound discount off the full price only not the direct debit works out about 26 euro. To do the full plan it will cost 170 euro instead of 195. Mite be worthwhile to some.

paulers06

How's the plan going for people? I have his book and have found it really good, particularly that a lot of the recipes can be prepared in advance and frozen. I run a lot so started eating 2 x carb reduced meals and 1 x carb rich meal (usually porridge in the morning) and have felt really good for it. I think I put that mainly down to eating a lot less carbs. I would have always had a pretty good diet but it definitely included a lot more carbs than I am eating now. I actually feel quite bloated and ill if I eat bread now. I wonder if that was just the norm for me before.

Would be interested to hear how people are going with it? A bit tempted to get the 90 day plan but am marathon training and running 6 days at the moment so not sure I can (or more importantly, will have the motivation) to add HIIT and Gym sessions to the mix.

jinxremoving

I wouldn't recommend it while marathon training, the weights and macros are calculated to following 5 hiit sessions only per week in cycle one. Cards limited to post work out. It is a great plan however, I am about 16 days in -10lbs and a good few inches already

paulers06

Yeah, I didn't think it would be suitable. Fair play, 10lbs is great. I'd say the inches lost over the 90 days is incredible. That's what drew me towards the plan, the high volume of toned bodies scattered all over his facebook everyday. Keep us posted on your progress!

frankie2shoes

I finished the 90 day plan about 3 weeks ago. My overall verdict? 7 out of 10!
The plan is not that tailor made for you. Your height, age and weight and measurements are recorded and macros are then worked out. These figures are then pasted into a generic recipe and ingredients booklet, which is emailed to you. Your food preferences/allergies, medical conditions are not taken into account. I found it very restrictive. My life revolved around the plan not the other way round. Glad I did it as an experience and my results were pretty good. I lost 7kg and gained a lot of muscle definition, but it was a real struggle to keep to the plan with life, work, and family commitments. I would only recommend it to those without kids or with much older children, and those whose life is very structured. I travel a lot for work and my hours are all over the place, which made the plan tough to stick to.
The facebook group is what got me thru, not the online coach. She was good, and always replied to my questions (usually after about 24hrs) and sent motivational mails, but I got the sense they were just copied and pasted with my name inserted. The unofficial facebook page, had recipe swap ideas, tips on workouts and a real sense that everyone was struggling but working hard and helping each other through it.
And I swear if someone else tells me I'm "smashing it", I'll smash them!!!!
I used it as a way to up my fitness levels ahead of marathon training, so I'm back pounding the pavement. I learnt a little about training nutrition, but nothing that the internet couldnt give me.
So, if you're thinking of doing it, be prepared. Its not easy. Be prepared to cook more than you ever have before. Be prepared to eat seperately from your family. Be prepared to spend at least an extra 50 euro a week on food, and another 150 on supplements at the start. You can only do the workouts prescribed (HIIT and weight training). no running allowed unless its sprint HIITs.
If all this doesnt worry you, then go for it! The workouts are good and in the first 2 cycles very quick. I loved them.
It works, but like all things, it aint easy.......now go smash it like a boss!!!!!
grrrrr

brighterdays

Started this week after months of following Joe and thinking he's found the secret to health! Gotta say a couple days in and I'm not sure it's for me.

I'm a very open minded person and really wanted to go into this doing my best, but it's hard. The meal options (in cycle 1 at least) feel very "blah". I haven't had one meal yet that I have truly enjoyed from start to finish and that's a real worry. That I would have to do this for the next X amount of days with food that is only OK. The smoothie is OK, very bitty and requires 40g of almond paste and 80g of spinach. No sweetness except one apple. Not even a squirt of honey. It made 1.5 litres of the stuff for one serving and was difficult. Made me beyond bloated and sick feeling (which they do advise can happen, but flatulence at work isn't cute.) The protein pancakes taste very spongy, as there's no flour, just Whey and the only moisture is a banana. The mousse tasted horrible, but to be fair that could have been because I chose raspberry jelly and it was way too sweet! Not to mention it's 300g of cottage cheese for one serving and this is a SNACK! Not a meal. 300g of cottage cheese with 300g of water - to go along with your other snack and three meals.

The sides to the mains are usually just greens and three days in I'm already bored. 210g of spinach (I actually weighed that and said, no way) or green beans or broccoli. The former two are usually more palatable for me, but still a lot of blandness, even with a main that has been spiced and flavoured to an inch of it's life. Really didn't think I would be signing up to this and eating green beans and broccoli all the time, given Joe's public recipes.

The ingredients are pricey, not because of what they are - well some (wheatgrass, sirloin steak, turkey rashers/sausages), but because you have to buy so bloody much of it! The quick and handiest post workout meal is Joe's infamous "Build up bagel" but I'm supposed to have 100g of beef and a further 200g of chicken in one bagel. I think it's about ten slices of meat all in all. It's tasty but not easy on the pocket. Not to mention the rest of stuff you pop into it. Not to mention there's only about 100-150g of chicken in those deli packs usually, so you gotta buy two for one bagel.

Which now leads me to the prep time. Granted my actual time with this is a bit skewed because I only got the plan Sunday night, so I shopped Monday and have been too busy working to actually prep for an entire week. So I have been cooking before work, after my workout and no way I can keep this up. For two meals, to weigh out the ingredients, blend them, fry them, etc, etc it takes about two hours. It's very time consuming and I'm not really feeling this aspect of it. I kinda feel a bit cheated given the premise is 15 minute amazing and healthy recipes. Oh yeah, which also reminds me, all of the Instagram stuff you see - it's not in cycle one. Maybe one or two dishes but apparently it's cycle two where that kicks in... Incentive to get there I suppose!

I have actually made Joe's recipes before doing this from Instagram and I loved them. Very nice, but wow, the actual food here is very average. A far cry from the curries with rice being flung across the room into the microwave.

The workouts are fine. I loved HIIT before and love it now. It's fast and effective. The "workouts" you are sent feel terrible cheap as "they" are literally just one pasted video of a warmup that anyone can access on Youtube and the rest are picture diagrams of different types of HIIT. Like rowing, or running. No actual fitness program. Just a guideline to workout 5 times a week, which I do understand given Leanin15 is more food based, but still...

I'm not meaning to bash, or sound negative. I'm still trying to give this my best and stick with it for at least cycle one to see how my measurements go, but yeah, not sure as of now! Kind of wish I knew all this before going into it. I thought I researched enough, but clearly not!

Frankie2Shoes, do you have the link to the Facebook group? Might help me along!

DANNY2014

Signed up myself in June and started on the 4th meals are a bit meh but if you prep in advance it makes a huge difference. I preped for Mon tues and wed an got on great had notin prepped for today and took the unhealthy root. Will get back on track tonite.

The Facebook group at the moment look up 90 day plan getting lean in 15 and yhe body coach 90daysss plan july starters some handy guides there.

E.g you can swap the cottage cheese for 0% fat Greek yoghurt for the moose. With the green veg i had 190g and i wilted it down easiest way to eqt it imho. don't be fooled that just spinach will do too there is tonnes of different types of green veg asparagus,cabbage,kale garden peas. I had mangetout with the lean muscle mince and the mince was quite bland so I questioned the support coach and you can add more spices and salt (happy days) second serving I had green beans.

Meat is quite expensive and I find keeping and eye on the supermarkets help I got 350g mini fillet chicken in lidl last weekend for 2 euro. The build up bagel is expensive I've pretty much the same 200g chicken but used deli turkey which cost 2.70.

Eggs tomatoes and green veg was huge but I had it for brekkie yesterday and I was full till well after 3 o clock. The big meals help to stop going for unhealthy options I suppose that's the purpose of it. Pancakes likewise I hated couldn't eat them and won't be going there again..

Have you had the bcaa powder? I got the unflavored and it was like drinking medicine. Had to add mi wadi to it which helped a lot.

frankie2shoes

To access the facebook goup just type 90 day sss plan into the facebook search bar at the top of the facebook page.
Frozen chopped onions and peppers were a huge time saving on prep and they're cheap in tesco. Lidl and Aldi for chicken and Deli meats.....
Best of luck with it!!!

lilylarkin

Im 17.5 stone and only 5' 4". I signed up a few days ago and just waiting on the plan now. I'm so heavy I dont know how/if im going to be able to do a HIIT excercise. I'm also a coeliac so it will be interesting to see if that is taken into account in the food plan. We shall see. I'll keep my progress posted.

Extraplus

lilylarkin wrote: »

Im 17.5 stone and only 5' 4". I signed up a few days ago and just waiting on the plan now. I'm so heavy I dont know how/if im going to be able to do a HIIT excercise. I'm also a coeliac so it will be interesting to see if that is taken into account in the food plan. We shall see. I'll keep my progress posted.

You'll probably find the HIIT workouts he posts on youtube a bit too tough to start out with, but HIIT is just interval training, so you can adapt it to suit you. As soon as you get your plan reply and ask what they would recommend for HIIT training to get you started.

Best of luck with it all, if you stick with it you'll see results in no time and will be flying through the youtube workouts!

marialouise

paulers06 wrote: »

I actually feel quite bloated and ill if I eat bread now. I wonder if that was just the norm for me before.

I'm not on the 90 day plan but have had another plan which involved seriously reducing carb intake. I would never in my life have thought I felt bloated or sluggish after eating certain foods, but now when I do eat them and feel rubbish I wonder if I felt like that all along! It's very strange to say it but I feel like I have consistently good digestive health at the moment, never have heartburn or gas or any symptoms of indigestion at all, ever! I honestly wonder if it was like that before or not, glad to read the same!

Also I did a different plan which involved crazy amounts of prep as well (it was 100% tailor made so a little bit more expensive), took crazy amounts of time but the results were very good. I did that in November+December and lost 6kg, then maintained for a little while (Christmas woooh) and then went and lost 10kg more from Easter-July because of what I'd learned about meal prep, meal timing, making time for exercise etc.
The few weeks I did it I thought "this isn't for me, this is crazy, this isn't sustainable", but if you can get through those few weeks, you'll nail the rest of the year. It has the potential to develop very important habits and when you realise you can make time for the prep and exercise and a busy life, you'll have achieved a lot more than just a drop on the scales, so don't be alarmed if you find it difficult!

Sunny Dayz

Hi guys I was thinking about buying the two books that this guy has released. I like the mini videos he posts up on facebook making a meal but they are difficult to follow to actually prepare at home yourself. Are the books any good? Not talking about the plan, just the books.

scrumqueen

Sunny Dayz wrote: »

Hi guys I was thinking about buying the two books that this guy has released. I like the mini videos he posts up on facebook making a meal but they are difficult to follow to actually prepare at home yourself. Are the books any good? Not talking about the plan, just the books.

I have the first one, lots of recipes mainly, and he covers a few basic HIIT exercises but there's nothing much in the way of a plan to follow in it. It's more just him outlining why the scales are bad and broad nutrition principles.

T-b0n3

Sunny Dayz wrote: »

Hi guys I was thinking about buying the two books that this guy has released. I like the mini videos he posts up on facebook making a meal but they are difficult to follow to actually prepare at home yourself. Are the books any good? Not talking about the plan, just the books.

scrumqueen wrote: »

I have the first one, lots of recipes mainly, and he covers a few basic HIIT exercises but there's nothing much in the way of a plan to follow in it. It's more just him outlining why the scales are bad and broad nutrition principles.

I have both books and have never paid for the sss plan online.

While its not the be all and end all, I'd have to disagree with scrumqueen above. There is a plan. In a nut shell it's how, what and when to exercise and eat.

Book 1 covers cycle 1 which is the shift cycle.
Book 2 covers cycle 2 which is the shape cycle, which incorporates German volume training which is weight training.

The books are €10 each ish and I think it's money well spent. I'm looking forward to seeing what book 3 and cycle 3 is all about.

pauldoo

Just came across this guy yesterday and was thinking of doing the plan.

There is a lot of talk about the timing of meals, is it as simple as on workout days he adds more cards to breakfast and lunch, followed by the post workout meal with higher protein on non workout days.

Would anyone have a sample of what they eat over a few days?

cocker5

pauldoo wrote: »

Just came across this guy yesterday and was thinking of doing the plan.

There is a lot of talk about the timing of meals, is it as simple as on workout days he adds more cards to breakfast and lunch, followed by the post workout meal with higher protein on non workout days.

Would anyone have a sample of what they eat over a few days?

Ok so I have both books and I signed up for the plan.. (Starting the plan next week cycle 1 pack received) Both are different to be honest .. The plan is based on all your stats the book isn't - portions in the books are a good bit bigger than on ur own plan - while I do think the books are great and will use them once I'm
Finished the plan I will stick to my plan for the 3 months etc...

You only eat a 'carb meal' on the days u exercise and must be within 90 minutes of finishing ur exercise.. As he recommends a hiit 5 days a week the for 2 days the meals will be no carbs etc .

With that said the meals without carbs are amazing a decent portions so you won't miss your carbs etc

If u are thinking of doing the plan..sign up to his 14 day get lean plan (free on his site) after the 14 days you'll get a discount code for the plan it's £10 I think.