Wow, I’ve actually made some headway with this recomposition guide!
That’s right, I’ve been working on the JCDFitness Recomp manual I referenced in my last series of articles. Segment taken from the last article:
In the last few posts, I mentioned the idea of me going to work on a manual for body recomposition. I’ve been working on the content, training programs, diet calculators and am almost to a point of a pre-release of sorts. I will give some more information on that next week after I wrap some stuff up and get a few things ironed out.
And we are finally to the point of pre-release. Aside from having most of the content outlined and written, I’ve been at work putting together a handful of training programs, diet guidelines and I’m ready to put them to the test.
The plan for the full release is sometime after the first of the year. I say sometime because I want to spend as much time required making it the best it can be.
And how do we do that?
I need you to test out my training methods, the diet calculators, and in turn provide me feedback in case I need to add, remove, or improve anything for the final release.
As a result, I’m creating a closed beta version of the guide and will open it for a short time (will most likely close on Monday afternoon or when I reach maximum capacity).
JCDFitness Recomposition Manual Beta Test
To ensure everyone gets the most out of the training and diet methods presented in this guide, I need to get some more feedback. So far, I’ve used similar methods on current and past clients with much success, but I want to expand my reach.
And that’s where you come in.
In the previous articles about our fitness struggles, many stated their problems with consistency, coaching ourselves, having too many choices, and the simple issue of getting it all together to make our efforts work for us.
I understand these are real problems and my goal is to help alleviate these – but more on that in a second.
About The Manual
The manual, in a sense, is barebones material, for now. There are no fancy designs or pretty pictures for added flavor. That stuff comes later.
So, umm, what’s in it?
- 41 pages total (training programs included) and about 18 pages of content explaining how to use the programming.
- Instructions from me on how to set up your training for muscle gain, and fat loss.
- Excel calculator that determines your starting calories based on the goal you choose (either fat loss or muscle gain).
- A list of alternative movements if you’re like me and cannot perform certain movements safely such as the conventional deadlift or straight bar bench press.
- Excel calculators I’ve had built that make tracking your training progress very easy (for you and for me).
- The training methods are based on the reverse pyramid training (RPT) system and rest-pause (RP) training. I was introduced to reverse pyramid training when Lawrence Hosannah first coached me at the age of 20 and then I discovered rest-pause training a few years later via Dante Trudell and Borge Fagerli. If you want to read more about the methods you’ll be using before committing, give this article a read.
In the guides, I’m using very similar strategies and programming that I’ve used on previous/current clients.
When Chris Brown got lean, he gained considerable amounts of strength on the various RPT programs I put him through.
His starting strength numbers were as follows:
His current numbers 16 weeks later:
Squat: 5×315 (+40lbs)
Deadlift: 5×365 (+60lbs)
Bench: 5×260 (+10lbs)
Rows: 6×245 (+40lbs)
When Mike Fields experienced his accidental recomp, I had him on a push/pull variation utilizing RPT training.
Since then I have actually put mike on a new program and he’s changed goals to focus on building mass and strength. He started the new program the first week of October and here are his gains from the last 9 weeks:
End of Cut (9/26/11):
Current lifts (12/1/11):
Bench 285×5 (+40lbs)
Squat 365×6 (+30lbs)
Deadlift 405×5 (+20lbs)
Alongside Mike’s strength gains, I’ve a few others who’ve done very well on similar programming.
When I was in Los Angeles this past August, I stayed with my friend Bryan G and I put him on a program before I left. Bryan works as an actor and actually injured his lower back 4-5 years ago on set, so he is unable to perform any heavy lower body movements. That’s why there are no squat/deadlift results here:
DB Bench press 75×10
Dips body weight x15
Barbell rows 175×10
DB Bench press 120×10 (+45lbs)
Dips: 75×10 (+75lbs)
Barbell rows 205×10 (+30lbs)
All of this was accomplished while following a fat loss diet.
Why You Should Participate?
If you choose to participate, you won’t have to worry about consistency, because you’ll have the tools at your disposal to remain consistent. You’ll also have access to me via email and other support portals, likely a private Facebook group (but don’t worry if you don’t have Facebook – you’ll still have my email).
You won’t be bombarded with a million different programs, diets or other things that might cause you to second-guess yourself. I’m giving you 1 of 2 goals to work toward – fat loss or muscle gain – that’s it. Then I’m only giving you a handful of programs to choose from.
Lastly, you will have a plan to follow, and you’ll know the recommended macros for your goal – no guesswork. At this point, it’s up to you to follow the programs, send me questions when they arise, and let me know if something is or isn’t working.
Why You Shouldn’t Participate
I’ll be blunt here.
I don’t want anyone who isn’t serious about their fitness-related goals. It’s a waste of time, money, and it takes up a space that someone else could fill.
I don’t want those who have zero experience in the weight room. Those with no experience are better served by getting some personal training sessions with me or another trainer to learn proper exercise technique and how to get around the weight room.
I can’t take anyone with injuries that need rehabilitation.
I also don’t want people who constantly make excuses. If you’re a complainer, please do not apply.
Why I’m Doing This
I’ve gotten requests to create a manual or blueprint of sorts with strategies to build muscle, lose fat and do it without spending a ton of time in the gym. My personal training up until this point has been 3-4x a week for the last 4-5 years.
There are also folks who come to me for personal training or consulting but either aren’t ready to commit financially or simply cannot afford such services. It always hurts when I can’t take someone one for lack of finances, so this is an attempt to bridge that gap.
How It’s Gonna Go Down
I plan to get everyone started within 1-2 weeks of signing up. This will give me time to say hi to everyone and give you a chance to determine which program you’ll use and what goal to work toward.
At this rate, we’ll still have 2 full weeks of December to begin smashing some of your goals – no waiting to make a resolution for the New Year. Nope, I want you to get started early, and make a commitment to get results.
During the closed beta test, I’ll be building a frequently asked questions section for the final release. I’ll also be writing content as it pertains to training protocols and some of the psychological strategies involved when building your physique.
Once I’ve closed the beta test, I will take a few weeks to revise, edit, make the necessary changes, get it designed and then release it to everyone.
For all those involved in the closed beta, rest assured, you’ll have a free copy as soon as it’s ready as a thank-you for helping me create a robust body recomposition guide.
ATTN: please understand this is not the same as a consultation, which costs more, is much more in-depth and personalized. If you require more attention to detail, or have very specific questions, need consistent feedback and possibly motivation from time to time, a personal consultation, or training with me in person is likely a better option.
Can females do this?
Yes. I have diet guidelines and calculations built for both males and females.
Will I have access to you?
Will you hold my hand?
No. This program is for those with experience in the weight room.
Will there be support?
Yes – through email and likely the Facebook group.
Will you answer my questions about the diet and training programs?
Yes – as long as it’s not already answered in the diet guidelines I’ve provided you.
Will You Help Me?
There is an investment, albeit small. I want those working with me to benefit from the test and in doing so, I’m charging $20 to participate.
So go ahead and click the button below.
As soon as you check out, you’ll have the files to download to your computer. Once they’ve been downloaded, fill out the form on the following page to join my mailing list specifically for this group of Beta testers. I will need your email in the case I need to send updates or special instructions.
After you check out, you’ll be taken to a page where you will download the information. Soon thereafter, you’ll be getting an email from me.
Sorry, the sale is now closed. All spaces have been filled.