Hello,

I've not posted anything for a while, because I haven't seen much change. I'm now on week 7 workout, and I've only gained 3 lbs (up from 130 lbs to 133 lbs when I started this program). I feel much fitter, but I'm just not packing any muscle mass. I've followed the program accordingly, and taking in about 2700 calories/ day. I've been told I'm a slow gainer, so I'm wondering how many people out there share the same situation as me? Maybe I should see more progressive changes in weeks 12 - 24 ?

Any suggestions?

Last week, I only did one of the 4 workouts for Week 3. As I was away on business travel, I've asked Julia on how to train while away on travel. She was helpful in providing some home workouts using resistance bands. The travel was exhausting for me, so I couldn't complete the remaining workouts. Since I didn't feel the full benefit from Week 3 workout, I want to redo it this week.

I wonder if there's anyone out there who had skipped their workout for whatever reasons and decided to redo it again? Or perhaps I should proceed with Week 4 workout for this week?

PS I've attached a picture that I took when I first started this program.

Well, the week is almost over. I had completed 2 cardio days, and 3 workout days. Julia recommended strength training 4-days/week so I can gain muscle mass. Being a skinny guy all my life, I think it's time I have a makeover.

The workout so far is fun, although I tend to spend more time at the gym than at home. Also, yesterday at the gym, I forgot to warm up my biceps before workout, and now my biceps are a little sore. I'm not sure if I can do another biceps workout tomorrow. I'll see if the ache goes away tomorrow.

Chad recommended I stay on high carbs, so I can maximize my intake. I have to admit, the 5-meals/ day is really, really hard. Having a desk job, I have to find time to much on Meals 2 and 4. In the past, I used to have snacks (like fruits or cookies) in between, which I can multitask. But eating a real meal, now that's hard. I'm also not used to eating so often.

Well, I had my first cardio training yesterday for 45 mins. I wish I could push 1 hour, but I was in a rush to attend another function, so I had to cut it short 15 mins. Anyway, I was able to raise my heart rate to 145 RPM, which is good for a beginner.

I also started the 5 meal plan recommended by Chad. Eating 5 times versus just 3 times makes me full all the time, and crave less junk food.

I am looking forward to my first workout today after work!

Hi, I've been a member for 5 days now. I haven't posted anything or even started my workout because I was sick from the first day. I had a flu a few days back and tried so hard to get better, so I can begin this program.

I know it's a bad start, and unexpected too. I hate taking medicines, but I did this time because I wanted shift recovery. I feel so much better today, I know I can begin my cardio tomorrow.

I may have lost a week's time, but I have yet to lost my determination to succeed. I know if I'm going to get anywhere, I have to put a lot of effort into it. And I know I can, because I want to, because I have to, because I need to.