Ok I decided to go with OSC. My diet had been tdawg2 at about 3000 cals/day. So I will increase this to maintenance level by adding in more carbs. Should my non workout days have the same carbs as workout days or should it be like tdawg2 where they are different.
I have a few questions about OSC. Firstly my gym doesnt have much space so is there anything that can be substituted for the jump rope, such as rowing machine (or I could do the jump rope but with an imaginary rope). Also with the dumbbell dorsiflexion I did it as prescribed and my knees were getting tired so could I sit back on the bench a bit so that the bench is supporting my knees and a bit of my lower leg.
I was looking forward to trying glute ham raises for the first time, however, I train by myself so unless I can find a way of hooking my feet I wont be able to do them. What exercise should I sub in for these (I was thinking either 1 legged back extensions or RDLs)
BTW CW, I cant believe day 1 of the program finishes with Waterbury Walks for 2 sets of 15 reps. I could barely hold onto the weight during the second set. Forearms, traps, lower back and legs were all on fire (and this was using a pathetic amount of weight compared to what I normally deadlift).