I work out first thing in the morning Chad. Any advice on how to structure the nutrition part of your program since I work out early in the day? Thanks for your help.
Have your morning protocol (omega's, nuts, greens, vitamin D), but don't eat. Have a shake after your workout, then another meal after that with good carbs/proteins etc… This is exactly what i'm doing right now and it's doing wonders.
In your eBook you say…"We’re shrinking our waist while building muscle mass in the upper body" and "also developing a method of eating that is sustainable for YOU". I understand that and don't want to get too anal about it, but it seems to me you have to have some idea of the amount of calories you are taking in. Do you want us to eat above, below, or at our maintenance level during the program?
I didn't want to get into calories in and calories out with this program. I haven't watched my calories in some time (no matter what the goal).
We went into "meal timing". It's a great way to look at eating, and I know it sounds simple, but eat a lot if you're trying to add muscle, eat smaller meals if you're trying to lose fat. If you eat the foods at the times I mentioned, you're going to do great, trust me.
It would be awesome if you could post links to all the exercises in the workout. I have been training for 3 years, with basic exercises. So some of your isolation movements are new to me.
I you tubed pulldowns. I got straight armed pulldowns and lat pulldowns. I am wondering which one you were referring to.
Hey Rajat. I'll definitely go through them over the next week and get that done for you.
I'm doing another edit of the book and adding to it once again. The one you have is somewhat incomplete. I'll let you know when it's done!
Hi Chad – great product launch and nice product!!
I'm happy to have found you, and like reading your stuff.
Thanks Geoff! Glad to have you here man!
Hey Chad…I work out at home. I have set of dumbells, a nice bench, and a chinup bar. Any suggestions as to what dumbell exercises you want me to do to hit all the muscles I need to hit in the back and shoulders to get that V shape. I know you have laid out a great program. I hope it's not too big of a pain to give me some substitute dumbell exercises. Thanks a lot for you help and your program.
Hey Steve, I'll do that for you for sure. Can you just make a quick list for Phase 1 exercises that you can't do? Then I'll add to that list. We'll deal with phase 2 later.
Can do with my home gym set-up:
Bent-over dumbell rows
Yates rows-with dumbells
Reverse grip inverted rows
Upright rows-with dumbells
Close grip chin-ups
Face down inclined front raises
Face down inclined dumbell rows
Single arm bent over rows
Front squats-with dumbells
Barbell curls-with dumbells
Skull crushers-with dumbells
Hamstring curls-on a ball
Leg press-just do squats with dumbells
Cannot do with my home gym set-up:
Seated cable rows
2-Arm cable Squeeze
Single Arm Pull-downs
Behind Back barbell shug-could do with dumbells I guess
Snatch Grip bent over rows-could do with dumbells I guess
Med ball slams
Thanks Chad…If you can give me some substitute guidance, I would appreciate it. If you can't, then I will just improvise. Thanks for you help and patience.
Can you cut and paste this over on the forum.
I'm going to close the comments section soon. Find the forum on the right side under "Perfect V Resources".
Hi Chad. Thanks for the great product. I'm currently doing stronglifts right now and plan to switch to your program once I finish with my 12 weeks. I think it's good timing since the bigger focus of stronglifts is on the legs. Can you post videos on how to do the workouts in phase 1? some of those exercises i've never heard before.
Glad you're with us. Ya I'm working on that.
Most of them you should be able to youtube. Try that, if there are one's you can't ask here.
thanks. by the way, my workout is usually in the evening, like an hour after dinner. how do i tweak the eating schedule for that?
Hey Chad, my Dad is experiencing extreme pain where the forearm meets the bicep. He's had this for over a year now, and is open to any advice! I'd appreciate some tips that could help him out. thanks
If he's doing any forearm work in the gym, stop. Forearm training can mess up the elbows, especially when combined with biceps training. I would, however, try and get to see a physio, there may be more to it than just a simple training tweak.
Hey Chad, it won't let me sign up for this forum. I just bought this program. Where do I go to see the workoutsm schedule, meal planning and all that?
It's all above where you are right now. The ebooks, downloads etc… Just download and all the info is in there.
I'm working on the forum, might try a different program, this one's a bit whacky.
I just looked at it again, if you're logged in to the site, you're logged in to the forum. Click the "perfect v forum" tab on the sidebar on your right (above). Then click training logs, and start your own training log.
Hi chad.I work a night job.can u explain the beast way for me to do my nutrition also do u believe in short quick cardio. Are long cardio.thanks chad!!
Same as if you worked a normal schedule, focus your carbs around your workout. If you're gaining, add more carbs on your lifting day. I love sprints and am not a fan of long cardio. Sprints help us hormonally, they also help us maintain muscle and burn fat. Long cardio often has the opposite effect.
Focus your carbs around your workout. For the remainder of the day eat high fat/protein, but low carb.
Go nuts on carbs and lean protein (no fat) after workout workout, it'll also help you sleep.
I just ordered the program and have the same question(s) Steve asked above. I workout at time well; did you ever answer his question about exercise substitutions?
That should’ve read “workout at home as well”… (darn auto-correct, lol)
I started boxing as well (that's how I found you) and have boxing trainings 2times a week (and actually want to augment that to 3). How much weight training should I do and how should I modify the perfect-V program so that I don't end up overtrained? I think you must have had the same problem when you were boxing.
Thank you in advance for the response,
If I got the ISo smooth and omega blues and everything, in general how long does each thing last? I mean would I need to restock every 2 weeks or monthly or what!? I mean are you on a routine for when u purchase ur supplements!?
There should be something that says "servings" on the bottle, even on the description they give you on the site. I take A LOT of omega 3's, you don't have to take that much, so it should last you a couple months, the same with ISO SMOOTH (just take that after a workout).
Hey chad im really excited to trying your program. Maybe its just me being stupid, but i cant seem to find out, how many days i should do what exercises. I have the ebook saying month 1 nd month to but i dont know when to do what, please help
So they're 4 day a week splits, it says it in there. You'll do 3 on the bodypart, then one full body day.
CHAD, IF YOU CAN GIVE ME THESE EXERCISES USING DUMBBELLS IT WOULD BE APPRECIATED. I EXERCISE AT HOME USING DUMBBELLS AND A BOWFLEX. THANKS!!!
Hey Tim, all of the exercises can be changed to dumbbell exercises.
Bent over row (bar), just use dumbbells.
Same with upright row etc…
Just pick another exercise that works the muscle from the same angle and use what you've got available for equipment.
Can you write a few examples here and I'll help you out…
Chad, is there a description of the workouts you have listed in your protocals? Im not familiar with some of the terminology listed.
What specifically? Email me here: firstname.lastname@example.org
Where is the e-book to download that I paid $7 for???
At the top of this page man. Scroll to the top, there are 3 ebooks for you to download.
Is this the most current edition of this book as of Jan 5 2015?
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