- For the cardio schedule, is that the minimum or maximum that we should be doing? I rather enjoy cardio (taking the kids for a walk, playing outside with them, playing some ball at the gym, etc.) activities and would like to do more than 3-4 times a week. Is there a benefit or hinderance to this?
That would be completely fine.
- Do you suggest any of Biotest's supplements while on the diet (other than Metabolic Drive)? Specifically what about HOT-ROX?
HOT-ROX is a great product and if you'd like to use it, it fits in very well while trying to shed some fat.
- Do you have any calorie guidelines for the cheat day? You indicate to eat until we're full- that can be dangerous for some of us.
Not really. Some of my cheat days are pretty "dangerous" by most standards, but when following the rest of the plan to a T, it works very well. The point is not to gorge, but to eat liberally without feeling guilty. Eat until you're moderately full, and then when you're hungry again, feel free to eat some more.
- What about Surge? It would seem it's off limit during the entire first two weeks, as well as the first four days of the week during the diet. Do you have any suggestions for low carb PWO nutrition (contradictory, I know)?
[b]My response on the other thread:
You can use it on any training day. Sub it for one of the meals. It's use within the workout window is more than fine; doesn't mess with anything as the body is primed to suck it right up (provided you are doing a higher volume workout). If doing a low-volume strength-oriented workout, I would go with Classic Grow! instead (there's really no need for the insulin rush of Surge if just doing, say, 2 exercises 5x5).
If training on a LC day, make up for the carbs/cals by subtracting from the protein column as LC days are already higher protein days. For example, if you're alloted 230 grams of protein on an LC day and consume a serving of Surge (~50 grams of carbs) pre/during/after an intense workout, eat 180 gram of protein instead (230-50 = 180).[/b]