choosing the right Waterbury Method

Defineme77 · Post by **Defineme77** » Thu Apr 10, 2008 6:44 pm

Hello

This website has been a godsend to me. It's loaded with wonderful fitness and nutrition information so I'm quite pleased that I stumbled upon it. It has caused me to cut cardio workouts down as I can see how more is not the answer. I already incorporate strength training in workout routine 3x's weekly but I need improvement and structure and the the Chad Waterbury method seems like the perfect way to go but which method is the question. I'm no stranger to weight training so I'm eager to begin. In the past I have followed the body for life challenge by Bill Phillips which seems to be a tad bit similar to Chad's program with increasing weights and such ok so about me I'm about 5'6'inches tall and weight approximately 215lbs. I carry a large portion of weight in hips/thigh/butt area but looking to define all areas of body stomach is not flat but it's not huge either so with that said I'm looking to lose a considerable amount of Fat. should I be choosing the 10 x 3 for fat loss or the TBT method.

diet is clean as I have been eating great for the last couple of months. I got the eating part down to 5-6 small meals daily spaced between 2.5 hours I don't think I need help in that area but if meal times and food choices are needed for me to post I have no problem doing so....

any help is greatly appreciated

swanso5 · Post by **swanso5** » Thu Apr 10, 2008 7:17 pm

- i wouls suggest simply doing the one titles "the waterbury method" than we can build on that
- you can always improve your diet so post

Defineme77 · Post by **Defineme77** » Fri Apr 11, 2008 9:03 am

swanso5 wrote:- i wouls suggest simply doing the one titles "the waterbury method" than we can build on that
- you can always improve your diet so post

Hi Swanso

Thank you, for the reply the Waterbury method ok great Iâ€™ll check it out your right Iâ€™m sure diet could use some tweaking. This is usually weekly diet itâ€™s not followed as strictly on the weekends but I donâ€™t binge or pig out much I just donâ€™t time meals as evenly and may have a drink or two let me know what you think.
Meal#1 8:30am 3 egg whites w/1.5 cup of oatmeal
Meal#2 10:30am 1/2 cup of cottage cheese on whole wheat pita bread water
Meal#3 12:30 solid protein such as fish or chicken sweet potato w/green veggie such as( spinach asparagus or mixed greens)
Meal#4 3:30 about 3oz solid protein w/ small salad oil n red wine vinegar added
Meal#5 6:30 chicken/ fish or lean pork w more veggies sometimes brown rice (rarely though)
Work out Routine
Sun: 8am HILT 20mins stair stepper, or treadmill or elliptical
Mon: 5am Upper body strength training usually 3 sets of each 8-12reps
including Triceps (kickbacks and close grip pull downs bicep curls, shoulders seated press (not free weights)and back wide grip pull downs
Tues: 5am HILT Cardio
Wedns:5am lower body strength training working Quads (leg press) walking lunges usually with 15lb weights maybe about 12 steps 3 Sets hamstrings dead lifts and standing calve raises also 3 sets of 12 and abs: floor crunches and sit ups
Thurs: OFF DAY
Fri: 5am: Repeat Mondays routine
Sat: OFF Day
I also alternate lower/upper each week for instance next week Iâ€™ll begin and end with lower body strength training
goals: to replace 1 cardio session with sprinting 1x per weekâ€¦ and work on more strength training exercises hence trying the Waterbury method thanks once again

swanso5 · Post by **swanso5** » Fri Apr 11, 2008 6:17 pm

- why do people not follow food plans through on weekends? that's 20% of the time you being ordinary...do that in your job and yo get sacked
- is breakfast as soon as you get uo?
- add fruit to breakfast
- 2nd meal have fruit and solid protein with about 20 - 30g of it so maybe more cottage cheese or just get some meat
- take out sweet potatoe and add more veg/salad
- cerial, rice, pasta and bread can only be had straight after wts training, no other time
- after trtaining have aprotein shake and one pf the above carb sources than 60 - 90mins later have solid protein and veg/salad
- definately do the waterbury method, your program isn't the best mate
- always eat before training or your essentially getting fatter from breaking down muscle
- sprints are great

Defineme77 · Post by **Defineme77** » Sat Apr 12, 2008 5:04 pm

Why do people not follow food plans through the weekend uh maybe cause no one's perfect

but seriously as stated I don't binge eat on weekends I just have to make more of an effort to prepare meals ahead. I can remember a time where I had an anything goes mentality for the weekend. I've come along way and can only get better. During the week I usually have long days beginning at 4am and sometimes ending at 9 or 10pm being off on the weekends can throw routine out of whack with that said I will most definitley take your advice and mimic weekend meals to reflect week days. It's challenging but very doable.

No, unfortantley breakfeast is not as soon as I get up I usually don't eat til about 4hours later and now I know how detremental that was to diet

but one reason is I have no appetite for food that early in the morning will a Whey protien shake before working out suffice and can I add skim milk or will plain water be a better choice?

so your saying cereal, rice, bread and pasta are too be eaten only after weight training? WOW! diet was straight sabatoge!!!! so is it safe to say I should primarly be eating solid protien and a veggie source throughout the day. Lets say on off day of training or perhaps even a cardio day instead of oatmeal with egg whites for breakfeast I should have something like a veggie egg white omelette with just some fruit?

I'm looking forward to beginning week utilizing the suggestions from you I do like the diet revisions. I've been familarizing myself with the waterbury method and I'm eager to get started. I noticed you said to start with the waterbury method and then build how long (roughly) should I be doing it before I begin to build when I get bored?

kcb · Post by **kcb** » Sat Apr 12, 2008 5:22 pm

Defineme77 wrote:can I add skim milk or will plain water be a better choice?

Water would be the better choice, it's better for the digestion of the shake.

Boss Man · Post by **Boss Man** » Sat Apr 12, 2008 7:23 pm

Cereal, Bread, Rice and Pasta are not sabotaging, unless you eat regular portions those sources, particularly if you're having regular amounts of White sources of Pasta, Rice and Bread.

These sources are quite moderate to high GI, and being quite Carb rich, can create a significant , which spikes bloodsugar up a lot, but when Bloodsugar is lower, a spike after workouts, or in the morning first thing, means that 30g of such Carbs, (as an example figure), has less impact, even with the same percentage Bloodsugar spike, as you're elevating from a lower startpoint.

Brown and Wild Rice are okay, but don't sub things like Veggies for Rice a lot, maybe 1-2 Rice a week tops with other meals, aside from when you're not having it post-workout.

I only eat Rice once sometimes twice a week.

Same goes for Pasta, and Bread. Can be snack or main meal options, just don't go crazy, and no subbing them for Veggie sources too much either.

swanso5 · Post by **swanso5** » Sat Apr 12, 2008 8:26 pm

- add fruit to protein shake in the morn
- water is best but milk can be used
- cerial can be be had for breaky but make it a high fibre one like oatmeal, museli etc
- you can still have oatmeal etyc on off days but if you want you can have half a serve and add eggs for a more protein filled breakfast
- do for 4 weeks than move to total body training...there's another one but i can't remember the name