Presently, I'm just starting week 2 of the Waterbury Method. I perform Chad's "GPP ASAP" on non-workout days. I also do various ab work and light-cardio (Tae Bo boxing stuff - much easier than GPP ASAP) in the morning of actual strength-training days.
My primary goal is to get bf% down to a decent level (currently 14-15% or so) before I try to build muscle. This is based upon John Berardi's view that one should start gaining after fat loss. I'm not actually sure what a "decent bf% level" is for a 45 year old guy, but I am presently hoping for single-digits so I can see my abs.
I guess my first question is: any suggestions on what my final %bf should be; is single-digit realistic for an old guy like me, whose not very well built like most of you guys seem to be? I don't want to diet forever, but I also don't want to start trying to gain and add unnecessary fat because I hadn't started from the right place. Lower bf% is presently more important to me than gaining muscle (I'm a former Fat Bastard).
My second question concerns the use of Surge and Grow! I'm clear about using these on formal "workout" days, but is it wise to use Surge / Grow! after either the "GPP ASAP" workout on non-strength training days, and/or after my early AM "Abs/cardio" type exercise on strength-training days, please?
I find the GPP to be physically taxing (but I can do it all, and with the prescribed rest periods only - so I guess I'm reasonably fit?), but I'm not real sure if it has the same catabolic end-state as my formal strength training?
I used to have very poor blood chemistry (cholesterol / triglycerides) and thus don't want to get unnecessary insulin spikes when they are not beneficial to my other goals.
weight - about 170LB (down from just under 200LB)
bf - about 14-15% (down from probably 30%+)
Height - 5'10"
Experience: have been doing "serious" weight-training for 6 months, following a variety of programs until I finally got smart and started with one of CW's programs.