7 Week Endurance GPP Results

I just finished the 7 Week Endurance GPP template with an emphasis on fat loss and figured I’d share the results here. A bit of a background: 38-year-old male, I ran the LP, Bridge 1.0, and a week of the time crunch before this template. I ate 1,930 calories per day with 200 grams of protein, about the same in carbs, and the rest fat. I have a relatively slow metabolism. I supplemented with Peri-Rx on training days and creatine on the off days. I did the template as is with no changes other than droppings sets if they gravitated above the set RPE (and adjusted for it in the future to cut down on it), which isn’t a change. If I read it correctly, one is supposed to stop and move on if they go above the set RPE.

Results

  1. Total weight loss: 13.2 lbs.
  2. Waist reduction: 2.5 inches (and it put me under 40”)
  3. e1RM Squat: up 13 lbs.
  4. e1RM Bench: up 13 lbs.
  5. e1RM Deadlift: up 3 lbs.
  6. e1RM Press: up 6 lbs.
  7. 500m row: 35.7 seconds faster
  8. 5K row: 1 minute 8.1 seconds faster
  9. 2K row: 1 minute 24.6 seconds faster

I’m really happy with the results overall. I have to say this was the easiest I’ve ever lost fat on a short-term process (I’ve lost more in the past on extreme diets but it sucked). I’m back to my pre-LP fluff, but all the fat I gained on LP is gone. I was dreaming of nachos there at the end. My squat went up, according to the template analysis, but it was a struggle throughout. Not sure if it was the reduction in calories or not, as my squat has been problematic from the get go.

My plan is to go for maintenance calories for two weeks, to both give myself a mental break and ascertain my new maintenance. After that I’ll drop my calories by 250, putting me around 2,100/day. I’ll be running the 7 Week Hypertrophy GPP template next. Still trying to reduce my waist some more.

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Congrats man! The only thing I would add is you probably also want to take beta alanine on the off days with creatine as it works in the same way (loading phase where the beta alanine saturates the muscles). The good news is that it is cheap just like creatine.

I’ve been kicking around that idea. I’d take Peri-Rx everyday if it was in the budget, I’m a weirdo that likes the taste.

Thanks for the write up. My wife just started this program for the weight loss but is concerned about losing the gains she got from the Bridge, which she responded to quite well. This will set her at ease some.