View Full Version : 3 phase 2x12

Pierre Auge
10-18-2006, 07:48 PM
Phase 1: 3 blocks every two hours - for 12 hours
reach critical mass (literally)

Phase 2: 2 blocks every hour - for 12 hours
reach critical mass

Phase 3: 18 hour fast on rest days
Consume 4 blocks every hour - for 6 hours

Feast and Famine - Lift Lots - Lift Heavy - try it - share results

I'm liking the WYSIWYG in this version of discus nice choice guys.

Greg Everett
10-20-2006, 03:44 PM
Is this what you're doing? How has it been working for you?

PS, the reason this version of discus is so great is that it's NOT discus--vBulletin.

Pierre Auge
10-22-2006, 08:35 AM
Yes this is what I'm doing. I've been fairly inconsistent with all of the travel, but I've put on a few pounds - both muscle and adipose. I'm so out of whack right now with all of the constant time changing that its way too hard to knock out good wods.

I've been hitting heavy lifts every couple of days because frankly it's easier, so I'm deffinatley not as lean as if I were throwing a wod in after my heavy lifting like I would like too. As per it working I'm now eaking over 150lbs which is a big thing for me. I estimate my bodyfat at 12%.

Oh than nice vBulletin, haha my bad...

Pierre Auge
11-09-2006, 07:44 PM
Week 1 of doing this strictly.

6:00am to 18:00hrs(6:00pm) - 2 blocks every hour on the hour.

Man can a guy train hard when caloric intake is high. I'm currently about 155lbs around 12-13% bodyfat and surprisingly I've leaned out. (Yeah I went on a carbohydrate binge for about a month and felt like death... ) Life is better now, and I'm getting to bed no later than 10:00 these days.

Training looks like this:
Monday Tuesday Wednesday Friday Saturday
2 lifts - 10 sets of 3 (load: 75-85% of max)
WOD (Metabolic)
Gymnastics Skills

ride my single speed road bike 8kms into town - mostly downhill 25minutes through traffic.

go about my day looking for work

17:00 (5:00pm)
ride back home - mostly uphill, good fun and I try to sprint up those hills.

eat last meal of the day and start downing water.
Do some core work with my nifty-fandangled custom made GHD.
Do some PNF flexibility training mixed in with core work.

Things are looking up...

Lastly lets just say the ladies aren't really diggin' my apartment these days, mainly due to it being a well equiped 1 bedroom crossfit gym.

Ben Kaminski
11-10-2006, 10:27 AM
I started trying this today. I have been doing IF for a while and while it worked the first couple of weeks (gained 5-10 pounds), it petered out in the following month (no more gains/small weight loss). Next week I'll be starting the mass gain program from PMenu.

Andy Deas
11-10-2006, 11:46 AM
The mental picture of the one bedroom crossfit gym brings back some funny memories. It was quite an accomplishment to get my equipment out of the living room. For some reason no one else saw the benefit of a pull-up bar next to the tv.

Robb Wolf
11-10-2006, 12:21 PM
I've tried to sell Nicki on that decoration scheme...no dice.

Pierre Auge
11-17-2006, 08:39 PM
I CAN'T FREAKIN SLEEP! This fact is litterally driving me nuts, but I am squatting 102kg for 3 reps about 20 times a day with little effort, which is something good. BUT I CAN'T SLEEP. Maybe its because I'm living off of the following:

Milk (ugghhh death)

Grapes (these are keeping me alive I swear)
Soft tortilas (But they're whole wheat, I KNOW SHOOT ME)

Almonds (ran out today)
Cashews ( ran out two days ago)

Drinking water and caffein free green tea (what's the point with no caffein?).....

I actually feel pretty good while I am awake, and I keep adding weight to my squats which is great.

I've blacked out my room, it's not helping the sleep issue.
I've no scale, will have to weigh myself this weekend.

Pierre Auge
11-20-2006, 06:45 PM
I've had to cut back on the calories for a couple of days, but I finally bought some groceries, salmon, more eggs, fruits and veggies. I've got to get away from the fruits and grains as winter is coming along. (grains just as a general rule and dairy ughhh its killing me)

Pierre Auge
11-24-2006, 02:43 PM
Ok, I've been feeling better for the last couple of days, my sleep cycle is mostly back in order.

Still eating 2x12 which is quite hard to be honest. Its alot of meals, which is obvious but after 3 weeks you really start to realise how much food it is. Particularly since you can only cook eggs so many ways...

I had to minimise the dairy and I believe that is what has caused me to feel better since tuesday.

Wake up - 20 Rep Squats (Strossen)

10x3 2-lifts
Metcon Blender Type Wod
10x3 2 gymnastics skills

Pierre Auge
12-03-2006, 10:00 AM
ok this is getting frustrating, last week I weighed in at 152lbs which I was pumped about.

No dice I just weighed in at 145lbs, on the same scale! I've leaned out and been eating like crazy lifting tons of weight and I've lost freakin weight. Thats absurd...

Ok last week I didn't really lift that much since the accident but I was still squatting regularly (everyday) with some good poundages...

160lbs is so close but oh so far away!!!

Robb Wolf
12-03-2006, 12:24 PM
You could have lost some weight from the impact trauma...you were squattitng heavy last week?! You might should take'er easy for a week or two.

Pierre Auge
12-03-2006, 05:43 PM
I would say I was squatting medium, and at very much lower volume.

In the previous weeks I was squatting between 225-235 for 10 sets of 3 and 185 for single sets of 20 reps.

This week I went down to 165 for single sets of twenty each evening. It was the only thing I could muster up to do!!! Because I didn't want to do nothing, I'm naturally lazy and that bugs me.

Though I must admit I put up 250 tonight because I'm stupid and really wanted to do the CFT. The only thing I couldn't do at intensity was the deadlift as any of the pulling muscles of my uper torso are completely done for.

I cant do pull-ups either... Its going to take some time to get them back into action I take it. SO I figure I may have given her too much but I did cut back considerably from the previous weeks.

Anyhoo I'm not dead yet, and thats a good thing!

Pierre Auge
12-05-2006, 04:13 PM
I'm broke (don't try it!)

So I've done some math and found I can afford the following grocery list:
5kgs Lean Ground Beef
4 Dozen Eggs
1.7kg Beef Livers
1 jar of Horseradish

1497 total grams of protein.
48 total grams of carbs.

My daily protein requirement is at about 98 grams per day at my current activity level. I'm looking at doing the following for the sake of survival:

1 meal per day (at around 16:00hrs/4:00pm)
Lean Ground Beef - 250grams (50grams protein)
4 eggs - 200 grams (28grams protein)
Beef Liver - 106grams (21grams protein)

Total at 99grams Protein Works out pretty well. Now since I can't really afford any carbs I'm thinking that I'm just going to say screw it and try this out for the next 4 weeks because it will last me at least until the end of the month... Also since I'm limiting my activity for the next little bit in order that I recover fully from my incident with the fried chicken delivery car, the non existant carbohydrate level shouldn't kill me, I think, maybe.

I'm going to make some beef/liver & horseradish stew in my slow cooker and hard boil the eggs on the side.

Any thoughts, suggestions, comments, complaints, reasons to call me a nut go ahead and share. I am going to track my experiences as best I can and hopefully learn some valuable insights on diet and why money is important within the confines of western society....

Robb Wolf
12-06-2006, 11:42 AM
Looks good! Do we need a Pierre fund raiser?

Pierre Auge
12-06-2006, 06:40 PM
Day 1 - Felt like any other day when I fast, had a mild headache until I drank about a gallon of water then I was fine. Walked about 4 miles across the city to make an appointment and the appointee never showed, oh well. Walk 4 miles back to the bus station.

It's not that bad really I just like to complain because I have nothing better to do. I started working part time for the local Army Reserve Unit and because its government I wont get paid for a month or so. I've got some interviews for a part time armed security job (somehow everything always comes back to guns with me, I can't get away:( ) which should pay really well actually...

I've also started working on an agreement with the same Reserve Unit to use their Drill Hall (similar to a HUGE gymnasium with concrete floors) right in downtown Ottawa to start teaching regular Boot Camp Fitness Classes. I'm hoping this is the break I need!

Yael Grauer
12-06-2006, 06:54 PM
Are you getting any vitamin C at all? Pine needle tea is yummy and free (steep don't boil!) and you can buy like dried nettles or something for cheap for the chlorophyll...

Pierre Auge
12-07-2006, 02:29 PM
Vitamin C is for pussies!

I'm just meesing with ya Yael, no I'm sure I'm not getting any Vitamin C but I actually feel very good at this point.

Actually dudes if worse comes to worse I might ask someone to sponsor me for a visa, or Yeal hey maybe you can help me out here ;) can anybody say green card?

lol again just playing with ya!

Yael Grauer
12-07-2006, 02:36 PM
Hey, I've got more herbs and supplements lining my cupboards than I know what to do with!! I've got some connections... I would gladly send you powdered vit C, nettle tea, dried fruits and veggies, etc. or anything else you need-but you'd have to spell my name right, and promise to send me some smoked BC salmon once you're liquid again. :)

Pierre Auge
12-07-2006, 05:49 PM
Thanks Yael, but I think I'm good...

Well, I know I'm good I'm just not very smart! ;)

I also spend too much time on my computer not actually doing anything productive... I need to get out of this rut geeze its killing me!

Oh I almost forgot, DAY 2 IF:
Had my meal, it was simple but it was good, I will hopefully be able to sleep tonight - something I have not done in about 3 days, maybe 5, not too sure at this point all I know is that the nights are getting longer, and my circadian rythms are ENTIRELY SCREWED! Oh and moderate seasonal depression has onset.

All good stuff, why I share this stuff on a public forum I don't know.

Scott Kustes
12-08-2006, 05:38 AM
All good stuff, why I share this stuff on a public forum I don't know.
It's because you love us isn't it Pierre?

Pierre Auge
12-08-2006, 10:01 AM
Scott you know me too well!

Pierre Auge
12-16-2006, 12:54 PM
Costco bulk meat department here I come...

I feel way better and I've got some income coming in now so I'm going to continue with the IF but double the calories!

Pierre Auge
12-20-2006, 07:05 PM
Been having this discussion with Rip, for a while. And since I'm looking at returning to a strict zone I'm considering a comment he made.

So I hate dairy, I really do but from the experience of good Coach Rippetoe his opinion is that the amount of calorie consumption is not particularly related to mass gain. He is telling me that from his experience he has seen the best successes with mass gain in relation to consumption of milk. Ughhh

So here's my question if I return to a strict zone in order to correct my sleep deficiencies, will I completely bastardize the effect by consuming fair portions of milk. I'm wondering if I time the consumption of milk throughout the day as per say 2 blocks every hour between my solid zone meals will negatively effect my potential sleep cycle?

Pierre Auge
02-05-2007, 04:48 AM
OK so I had some issues with this program at first due mainly to the unfortunate impact previously mentioned far too many times.

I decided to try the Homo Milk idea and what do you know it works. I've been putting on quite a bit of weight and I'm not feeling too rough at all in fact I'm feeling quite good. I've been eating breakfast in the morning. Usually a pretty fatty breakfast egg sandwich. Then drinking milk throughout the day every hour or two. Then eating a decent sized eyeballed zone meal.

I've been averaging 2 litres of milk per day for the past three weeks. Get this I currently weigh 154lbs. Thats some big weight I've put on.

Pierre Auge
02-05-2007, 05:31 AM
Started with the milk thing a bout three weeks ago.
I currently weigh 153lbs. Not too shabby, seems to be working, getting stronger, and noticeable bigger. Wee bit pudgier but I'm ok with that I'm still fairly lean.

I average 1 - 2 litres of milk per day.