Anyone here did gzclp?

which video

great body shit ruined face

I ran gzclp as a beginner and it got me to 1/2/3/4 in roughly 12-18 months.
Obviously I'm biased but I'd do gzclp over greyskull.

Its 5 sets of 3 reps at the start. Not 3 sets of 5 but I could see how you would be confused as the creator writes it ass backwards for some dumb reason.
And as for volume thats just the beginning, he has you adding assistance exercises as you progress.

Example from the creator
D1: T3's - Leg Focused, DB Split squats or reverse lunges, leg curls, leg extensions would be a solid grouping.

D2: T3's - Back Focused, continue with rows and lat pull downs. Finish with 1-2 curl options.

D3: T3's - Chest/Triceps/Shoulders focused. Choose pec flyes, cable overhead rope triceps extensions, and some side raises, BTNP, or even a Push Press to start off the T3's for shoulders. (This would help drive that OHP you want)

D4: T3's - Legs/Back/Abs. Choose a compound movement for legs, front squats or leg press would be good. A cable row for back, V grip is solid, as well as a hyperextension if you feel the lower back specifically needs work. Wrap up with ab work.

is 1 2 3 4 under a year a good or slow progress? anyway thanks for the reply.
as far as strength gains, did you build muscle under the program? did you eat at surplus or maintenance?

I use gzcl methods in nearly every program I've ever done. Much more fleshed out than greyskull so I say use that.

Gzclp seems interesting, but there is no informations about t3 exercices, do I have to add more weight to t3 exercices or is it just fluff and pump exercice to build work capacity?
Also fellow gzclp pros, do you recommend running this 3times a week or 4?

1/2/3/4 in under a year is good progress.
Better than average anyway.
I ate at a 500 calorie surplus for most of it.
With the occasional mini cut where I'd eat a 500 - 1000 deficit.
In February 2017 I started at 75kg ~20% bodyfat. As of this morning I am 85kg ~15% BF.
So i built a good bit of muscle and had friends comment on it, still feel DYEL though.

It's kind of both, do 2 sets of 15 reps and on the third set do as many as you can.
If you can get 25 reps on the final set up the weight.

These are brainlet routines. Do Starting Strength.

Health at any size right guys?

how did you kept the motivation to eat a surplus at 20%bf?
Im at 20% myself and cant see me in the mirror, i have poor muscle mass anyway but getting fatter is not an option

I forgot to mention that when I started I cut down to around 13% bf. Think it took me 10 weeks.
If your'e a noob or just weak in general you should cut until you are happy with how you look because you will get stronger and build muscle even when cutting as a noob.

that what I wanted to ear, so basically you did follow gzclp and was eating at a deficit?

Yeah the first few weeks were at deficit and I was still adding weight on the bar. It took me a few months before I had to reset, and by then I wasn't cutting anymore.

It's personal preference if you wanna do it 3 or 4 times a week.
But if you decide on 4 times a week do it as an upper olwer split i.e
Day 1: Bench & OHP
Day 2 :Squat & Deadlift
Day 3: Rest
Day 4: OHP & Bench
Day 5: Deadlift & Squat
Day 6: Rest
Day 7: Rest

Enough! Just do this!

Dou you remember how much cals you ate during the deficit? According to calculators my maintenance is 2444 (185cm 85kg)
seems low as fuck

Im confused about AMRAP, if u are doing 5x3, should the 3 reps be heavy enough that that u can’t do more than 3? Then how the hell are u supposed to bang out more than 3 reps on the last set? It doesnt seem like u are supposed to take off weight

It was around 2000 calories at 75kg 177cm.
Can't remember what my maintenance was though. But I agree that does seem low.
Start your cut at 2000 calories and if you feel too weak try 2100 calories or if your not loosing weight fast enough you could try 1900 calories and so on.
Find what works best for you.

When you start the program you start very light for example if you can squat 100kg by 5 your 5x3 weight starts at 85kg. This is so you can practice form on the lifts. The amrap is used when the weight is light so you can still push yourself with lighter weight.
But there gets to a point when you might just get the 3 required reps, but theres no problem in that, just continue adding weight until you get less than 3 on any set.
The weight stays the same for all the sets including the AMRAP, you do not change it.

thanks for the replies my man, you were a skelly, and was losing fat effectively, how did you look in the mirror after the 10weeks cut?
also, when did you check to see if the cut was ok, or you needed to cut more cals? every week?

I did check my ex journal, I was eating 1700 for weeks and my weight didnt change, I was doing some retarded brosplit with no intensity, progressive overload etc but still, do you find this normal?

Yeah I looked pretty skinny by the end, and I know its a meme but I looked most like brad pitt from fight clubs body at the end of 10 weeks.
I had abs, chest, arms and back definition. Still looked very small in clothes though as my muscles were still tiny.

Yeah weigh yourself at the same time every week. Preferably monday morning after a piss and before breakfast.
If you are the same weight 2 weeks in a row raise or lower your calorie intake by 100 depending on your goals.

No, thats very strange. you should have been losing nearly a kilo a weak of fat eating that little. Were you cooking for yourself?
Because if nit that could explain it.
When I lived at home, what i thought I calculated were 1000 calorie dinners my mother cooked were actually closer to 1500 calories.
In either case I recommend myfitnesspal and to track absolutely everything you eat with it.

I did only eat whey with water, rice, oats, chicken maquerel and tuna, all day everyday, with no salt, ketchup, and no cheatmeals on the weekends, I spent 3month "cutting" and I looked the same, tried to up the calories a little, add cardio etc, noting changed.
My first week at 1700, I lost 1.2kg, and then stayed the same for 3weeks, I shoulda cut even more the cals idk
Im sure I was not miscounting the calories, maybe the program was utter trash and fluff and puff exercices do jackshit idk, will try again with gzclp and I will see

Dont torture yourself with cutting. Eat foods you enjoy, just less of it.
For example on my last cut i was eating 2000 calories a day and I ate nearly the same thing every day a example day would be
Breakfast: 2 slices bread, 30g Cheddar make a toasted cheese sandwhich,
For Lunch I would have a chicken sandwhich with mayo & lettuce or toasted bruscetta with tomatoes & cheese,
For dinner I would eat 125g rice or pasta (dry weight) and 500g meat (chicken breast or lean beef) with half a jar of sauce like tomato sauce or curry.
Diet sodas are great for sugar cravings too if you currently drink or eat anything sugary.

seems delicious, even if the breakfast is light as fuck, bread+cheese, did you count the cheese+the sauce? I did eat my rice plain and waterry all this time

Yeah I preferred a light breakfast and a bigger dinner. Yeah I counted absolutely everything including the oil I used to fry the chicken and beef.
I tried to eat just plain rice and chicken but I gave up after 2 weeks.

I will give it a try thank you, at what time were you working out?
500g of meat each day is expensive at the end of the day, I bet you earn some money, do you have any recipe ideas for a poor fag on a budget?
I like tuna and maquerel since its 20g of protein, good fats for the maquerel for only 1euro a can
losing fat while eating delicious rice in sauce is appealing

buy chicken quarter legs in bulk

scrap that actually

Buy chicken organs. so fucking cheap. and good if you learn to cook a bit

I was working out in the mornigs before work, so between 6.30am to 8am.
The only reason i ate so much meat was so I could get enough protein for the day because I hate the taste of protein shakes, but if you have no problem drinking them I'd probably eat closer to 250g meat for dinner and a protein shake. Cheap places to buy some are bulkpowders.com and myprotein.com, I think both of them deliver to most of europe.
Dont worry too much about what your eating, just get enough protein (weight in kg multiply by 2 is how many grams you should eat a day roughly) and fill the rest of your calories with a mix of fat and
Also recommend buying in bulk and freezing meat. Go to aldi or lidl if you have any nearby, or whatever discount supermarkets there are in your country.

*mix of fats and carbs

Im a gzclp noob, and I have one question, what weight do you put in the bench press?
we have 3x10bench, and 5x3+amrap on an another day

basically training with a cheese sandwich in the belly?
Ill get whey yes, its an easy way to get sweet taste in the mouth for good macros, Ill check aldi or lidl, meat in france is expensive as fuck, chicken in bulk is ok.
How did you find the sauce calories etc? you are smarter than me, I was always eating pure and raw food, so whey+mixed oats, plain rice etc
even if the sauce is pure garbage and full of sugarn you managed to lose weight?

also about cheat meals, did you ate outside sometimes? if yes how did you manage it?
full yolo eating whatever you want or semi portions of pizzas etc

source on this brap pig

How much weight can you currently bench?
But for all lifts I recommend 75% of your 1rm for the 5x3+ and 50% of your 1rm for the 3x10.

Yeah just a cheese sandwhich, it's hard at first but you get used to it. The calories are usually on the side of the jar for sauce. Pic related.
Yes even if its garbage, all that matters is calories, you can eat nothing but mcdonalds and lose weight if you eat the right amount of calories.
Yeah sometimes i'd go for a meal with friends, I would just eat like they would. just treat it as a normal meal and resume your diet after it.
I avoided dessert, usually would have a coffee instead while they might have cake, eat what you want for cheat meals, but dont go crazy, save them for special occasions but don't let the diet get in the way of having fun. Same for drinking alcohol.

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you changed my mind, I will moslty copy your diet, seems delicious, probably will add whey with the morning bread, what bread were you using? I live in france theres is a shitton here
for the macros, do you remember the fats and carbs, or you did just count the proteins and finished the calories with fat and carbs?
for the other cheese you were using, what kind of cheese?
30g of cheddar is 7.2g of proteins, its okish, you are my saviour
feel free to give more recipe, did you ate pasta for example?

I was using just plain sliced bread, whatever you prefer. Just get something cheap and tasty.
Yeah it was cheddar or mozarrella I ate usually, again its personal preference, you could even eat brie on crackers if you wish.Yeah for pasta I ate 150g of penne pasta, 400g or 200g lean ground beef, and half a jar of tomato pasta sauce. It's flexible. You could also eat 2 roast potato's with a 250g steak and some pepper sauce aswell.
You can eat any carb and any meat you want with any sauce you want, just make sure to not eat to much of it.
I highly recommend using the website myfitnesspal.com It will allow you to plan meals and count calories you've already eaten.

after eating rice for a year I might hope on pasta for a bit, but since I have a rice cooker, its so ez to cook, and rice never disappoint
My fitness pal is asking me how much I want to lose per week, shall I tick 1kg, or 500gr like they are advicing?

Start at 500g, if you feel like you can eat less and keep your strength down the line you can change it, but 500's a good starting point.

starting to make my diet, but I seem like I cant avoid buying whey, and the sardines/tuna combo to hit my protein intake
do you have any recommendation on protein dense food that are cheap to complement my diet?

Theres no problem using whey and sardines tuna.
Also
stronglifts.com/build-muscle-on-a-budget-the-10-cheapest-sources-of-protein/
bodybuilding.com/content/ultimate-list-40-high-protein-foods.html

How did you manage the program when eating 2000kcals? Was it exhausting or ok?
Progress wise did you stall early on the 5x3 or could you progress well despite being on a deficit?

>When you’re so braindead you can’t formulate your own goals, do research and create your own program

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Did a first shot on myfitness pal, got:
1961kcals
173carbs
97fats
146proteins
What do you think?

It wasn't too bad, there were times I was exhausted and others where i felt fine.
It was a few months before I stalled on anything other than ohp. I think I reset ohp nearly every month though.

Yeah that looks great, a little more protein wouldn't hurt though. Maybe add an extra scoop of whey or can of sardine / tuna.

Don’t think anyone posted it yet, from r*ddit

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4workout for a 3days a week program
is this normal?

trying this

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What if I double the cheese sandwich on the morning, and cut back some rice on the night?
is 30g of cheddar one or two slices? Dont have that at home atm