I thought it might be a good idea to have place on the board for users to share their experience with a BBM program they tried. I am interested to see progress users have made while trying The Bridge 1.0, 2.0, the strength template and HLM. In writing about the program please make sure to state personal factors such as age, height, and bw. In addition, stating goals going into the program and other factors that might have had effect on your personal progress, whether positive or negative.
Sure, here’s my results and progress from following BBM.
Male, 26, 5’7. I consider myself pretty average athletically. Not horrible genetics, not great. Just an average dude.
I did the bridge 2.0, 12 week press template, and now doing PowerBuilding via group programming. Here’s my e1rm and bw stats for each program.
Bridge 2.0:
Bw: 150 → 156
Squat: 335 → 365
Bench: 200 → 220
DL: 350 → 380
Press: 125 → 130
Review: loved it. My bench was stuck at 200 for 8 months, doing programs like 5/3/1, madcow etc. Putting 20 pounds on my bench in 8 weeks felt amazing. Getting good at heavy singles also felt extremely valuable. 10/10 would recommend to any early intermediate.
12 Week Press Template:
Bw: 157 → 166
Squat: 365 → 405
Bench: 220 → 230
DL: 380 → 380
Press: 130 → 150
Had many set backs on my deadlift, back tweaks, technique issues, over shooting RPE, etc, and basically spun my wheels the whole time. The back tweaks affected my squat progress as well. I overshot the RPE alot on this template, all at my own fault. I got really fast results the first 6 weeks and then kind of crashed towards the end.
Review: loved it. Putting 20 pounds on my ohp was great for me, and I’m creeping closer to a 1x bw press. My bench even increased a little even tho I barely did it on the program. Squat increased steadily. My DL failures were mostly my own fault, not the programs. Only con to program was the time commitment, and food/recovery commitment. It’s a lot of volume, and a lot of singles.
Group Programming (PowerBuilding)
Bw: 166 → 169
Squat: 335 → 355
Bench*: 215 → 225
DL: 365 → 385
Press: 150 → 154
*switched to a comp bench from a touch and go, so numbers dropped a bit
Currently only 4 weeks into it. Had some major life changes (added stress via work) and lots of back pain just before starting, which has really impacted my squat. But I’m rebuilding fast with the group programming. Press is at an all time high and DL is finally moving again.
Review: highly recommended. The coaches are very available and responsive, and the form checks are incredibly valuable. The programming seems really intelligent and well thought out, arguably much better than the gpp/hypertrophy template.
Another note:
I started with BBM weighing 150 pounds @ ~15% bodyfat. Today, I’m 169 pounds @ ~18% BF. Which means I’ve gained about 11-12 pounds of muscle and 7-8 pounds of fat in about 26 weeks. Im pretty damn happy about that. Looks like the high volume at a reasonable RPE thing is working.
BBM has been a personal success for me so far and I see myself sticking with them for the foreseeable future.
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Doing the Bridge1 now, at week4.
I have to say that all my main lifts have gone down. This is because I used to take much longer rest periods before doing BBM programming and RPE was in general much higher.
I have to say most gains have been related to conditioning and adapting to workload/shorter rests but besides that there was not much improvement over these 4 weeks weight-wise. The squat has actually gone down, and bench too due to less volume in the Bridge than what I used to do before.
The improvement is that if on “Week -1” I could do weight X with 6-7mins break now I can lift X with 5 min break, but same RPE.
The goal of adding 2.5kg to the bar each week at same RPE is definitely not a realistic proposition at all.
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I find the same regarding the 2.5kgs per week to the bar. Doesn’t seem to work well with RPE. I have contemplated bringing in my microplates again from the latter part of SSLP, but can’t be bothered carrying them. I am focusing on press and on bench press, more the latter. As such, squat and deadlift increases are mild.
I aim to increase weights on the weeks where volume stays constant (say between week 2 and week 3), then the weights stay the same where the volume increases (between week 3 and week 4). So stress is continuously increasing week to week. Seems to have worked OK for me, although pause competition bench is throwing me a spinner due to the pause.
I do plan on completing The Bridge and possibly doing GPP Hypertrophy to lean out (currently on a slight caloric deficit) or repeating The Bridge, which I may repeat anyway after GPP Hypertrophy if I go that way ('tis summer and needz abz coz I iz showing off to the wifez). Currently on week 4 of the Bridge so a few more weeks yet to decide.
All in all I like the volume work on BBM templates as compared to the grinding of SS. Better energy levels during the day and better recovery as I can and want to deal with toddler kiddo too rather than just collapse when I get home. I used to train high volume bodybulding stuff and I liked it as well (probably higher volume than BBM circa 20 set per body part once to twice a week in the high volume weeks).
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I suppose I’ll throw my progress in here.
The Bridge
→ First program post-LP.
→ In weight maintenance, no significant life stressors, lots of sleep.
PRs
Squat: 360x5 → 405x1
Press: 142.5x5 → 160x1
Deadlift: 385x5 → 425x1
Bench: 220x5 → 250x1
Notes: Previous PRs are the last weight I did on LP. New PRs are singles at about 8 RPE.
12-week Press
→ It should be noted that I only did the first 9 weeks of this. Actual PRs would surely have been much better if I had peaked and hit 1s@10.
→ In weight maintenance, no significant life stressors, lots of sleep.
Squat: 405x1 → 430x1
Press: 160x1 → 180x1
Bench: 250x1 → 265x1
Deadlift: 425x1 → 465x1 (Missed 475x1 because of grip slipping. Would have had it w/ chalk–stupid chalk-less gym. Oh well.)
Notes: New PRs are singles at about 8 RPE.
GPP Hypertrophy (in progress while losing weight)
Overall, I think that learning how to use RPE and gaining familiarity with a greater variety of exercises, along with exposure to BBM info and programming approach, has significantly increased my training IQ. I expect that I will start experimenting with my own programming sometime in the next 6-9 months
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GPP Endurance
Goals
- Improve 3m run time
- Maintain strength
- Lose weight
Stats
Mid 20s male, 5’11
Squat: 325x1@9
Bench 270x1@9
Deadlift 425x1@9
Press: 180x1@9
3m run: 24:30
BW: 193lbs
Waist: 36.5in
Results
Squat: 315x1@9
Bench 260x1@9
Deadlift 415x1@9
Press: 165x1@9
3m run: 21:15
BW: 185lbs
Waist: 35in
I think I got exactly what I wanted out of the program. I dropped 3 minutes off of my run time, lost a bunch of fat, and my lifts didn’t plummet. I enjoyed how quick the lifting sessions were, and I honestly did not have any problem with recovery even though I was only eating roughly 2100 cals a day. Initially, I was in pretty bad running shape, coming off of a lower extremity injury that made conditioning a no go for 8 weeks. Therefore, the first few weeks of the program I did not stick to the laid out High intensity, moderate intensity and low intensity conditioning template. Instead, I focused on slowly adding mileage each week until I felt I was sufficiently conditioned to do more high intensity runs.
I will probably run this program again within the next 6 months, this time fully utilizing the recommended conditioning layout, in order to drop my 3m run under 20mins.
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@AnonND pretty sure there’s no 1RM testing in the Bridge.
This is really the only possible way.
1 - High stress week you’re already doing volume PR, so it will be quite hard to do weight PR unless you ego lift more on 1 set @8 and then you already have to deload because you cant sustain sets across.
So probably the only weeks where you can weight PR are
2 - low stress week and
3 - probably the second moderate stress week (by using weights from low stress into the first mod stress).
4 - as for the first moderate stress week, you’re basically doing volume PR with the weights from low stress week.
Let me know if I’m making sense…?
It does make sense.
Today was Bridge Week 4 Weights Day 3 for me. I did actually increase the weights for bench (for instance) by 2.5kgs to 75kgs for the first two sets. But I was not going to be able to maintain that so I did have to deload a bit back to 72.5kgs for the last three sets (I am talking about the @8 sets), which was last week’s working weight sets across.
Week 5 may be weight PRs on the competition movements as the volume pares back a bit but it is skewed by the lower rep range (from 5 to 4). However, the new variation movements will be completely new to me so no PRs for sure and no idea where they will land (maybe some idea from taking a haircut on the main movement e1RM calculations). Then week 6 changes as it moves to 1@8 plus 4@8 x 3sets, so volume actually decreases further from week 5 and rep scheme stays the same. Another possible weight PR week. Week 7 decreases the volume again so another possible weight PR week.
I have been pretty conservative with my RPEs, or so I think, so that may play into my results.
The scheme for The Bridge to my untrained eye per week is: 1. baseline
2. add volume
3. add intensity (weight)
4. add volume
5. cut volume add intensity
6. cut volume add intensity (1@8 sets introduced)
7. cut volume add intensity
8. cut volume (rather drastically) Obviously the low/moderate/high stress nomenclature is a combination of volume and intensity. I would say that The Bridge is split into volume (hypertrophy) in the first half, and then strength (intensity, practicing the lifts, and neural adaptations to heavier singles) in the second half.
I gather, anecdotally from others’ descriptions of the Bridge 2.0 / HLM / 12wk Strength (I have yet to purchase the templates which I will do in the next couple of weeks as I am coming off The Bridge), that the BBM model is to drive volume in the first half of a strength template and then drive intensity. Afterwards, pivot to a hypertrophy/leaning program (GPP Hypertrophy/Endurance) that is volume based for mainly muscle growth or getting leaner (wash out period). Then back on Bridge 2.0 / HLM / 12wk Strength, which will first build volume then intensity. Rinse and repeat. So short hypertrophy (first 4-6 weeks of strength template), then strength (remaining 6-8 weeks of strength template leading to peaking), then hypertrophy (6-7 weeks of hypertrophy template), and repeat. In total over the two program block of 19 weeks you get roughly 10-13 weeks of hypertrophy and 6-8 weeks of strength. Of course this is rough as guts, there is a sliding scale between hypertrophy and strength with a large grey area, and I could be completely wrong.
What the doctors say about muscle hypertrophy leading to strength is built into BBM model.
That is my 2c (could be worth less).
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Not to sound like a blatant BBM fanboy but… this is total nocebo. You seem like you are handicapping yourself ahead of time with that sort of mindset. There is a bit of a learning curve to RPE, and there is a bit to adapt to in terms of volume and conditioning, so at least I hope you are taking those outcomes as a win and just go up from there. I don’t think it’s true at all that you can only increase the weight when volume is constant - if you’re finding it way too difficult to add in another set @8, and if you are finding that your numbers have been going down week to week - it might be worthwhile considering whether you have been overshooting your RPEs from the get-go. Of course your prior training experience contributes to how well you are responding to the stimulus as well.
The goal is to increase your e1RM from week to week, and you are using RPE to guide whether it’s possible to make that jump on the day. It doesn’t have to be 2.5kg jumps, and will obviously vary from lift to lift and your experiences with them (e.g. making a 2.5kg jump on the deadlift might seem reasonable for me, but definitely not for the press [and I’m lucky that my gym has 0.5kg and 1kg plates]). If on the high stress week you aren’t able to make a weight jump, it’s fine to repeat the same weight (because you’re still building strength and getting in the volume) but I wouldn’t go into that session thinking “there’s no way I can increase the weight” beforehand. And if the RPE is creeping up through the sets… that’s also fine. If it creeps up too high (@9), you can lower the weight for the final set(s)… and that’s also fine.
Personally I added at least 2.5kg to my squat every week on The Bridge 1.0 until the last week where I had to decrease it by 2.5kg from the previous week. Weeks where I went from sets of 5’s to 4’s or 4’s to 3’s saw a 5kg load jump. It’s definitely doable.
Although having said all of that… thinking about doing 5@8 x 4 sets or 4@8 x 5 sets… does sound quite daunting and did do quite a number on me during The Bridge 2.0. I think I was also overshooting my RPE’s, when I should have been more conservative, and should have been more okay with not making the increase in weight. I’m doing and will be doing volume work with lower intensity for the main lifts on the 12 Week template, which to me seems like a better approach.
My program outcomes so far:
Pre-The Bridge Stats:
BW: 78kg (172lbs)
Squat e1RM 142.5kg
Bench (touch and go) 95kgx1@10
Deadlift 155kgx1@10
Press 67.5kgx1@10
Post-The Bridge:
Squat e1RM 162.5kg
Bench e1RM: 103kg
Deadlift e1RM: 173kg
Press e1RM: 75kg
I responded quite well to The Bridge 1.0 - basically the increased volume from doing 5/3/1 bumped up my lifts a lot - almost 20kg on squat and deadlifts. I would easily recommend this to someone coming off of LP or even someone spinning their wheels on 5/3/1.
Post-The Bridge 2.0:
BW: 81kg
Squat e1RM 151kg
Bench e1RM: 102kg
Deadlift e1RM: 178kg
Press 1RM: 74kg
I did the press-focused variation of this… and I wouldn’t recommend doing that to be honest. If I’d do this over I would do the normal program and I imagine both my bench and press would have gone up. I had a hip pain injury that completely tanked my squats. I was working on a lot of form issues with my deadlift and switched over to hook grip which may explain the smaller jump this time around. One of the biggest issues I had during this template was I was overshooting my RPE’s quite frequently… and felt very fatigued for the last half of the program. I think doing 1@8 from the get go may have also contributed to the fatigue I was experiencing (compared to The Bridge 1.0)
Post-GPP Hypertrophy:
BW: 80kg
Squat e1RM: 160kg
Bench e1RM: 107 (peak) → 104kg (end)
Deadlift e1RM: 179 (peak) → 177kg (end)
Press e1RM: 79kg
This was definitely a much needed wash out / fatigue dissipation block for me. I tried to lose weight while on it, but was not very dedicated or consistent with my diet. I think I lost 3kg but then went up 2kg during the program. I had a lot of fun with the template though - doing variations I haven’t before, the myoreps… and also doing arms 3x/week lol. Doing sets of 6s, and trying my best to cap rest times to 4 minutes was also a bit of a challenge in terms of conditioning, and probably contributes to the not so impressive jumps in e1RMs.
12 Week Strength Template
I’ve done 3 weeks of the 12 week strength program so far (including Week 0) and I have to say I’m really, really enjoying it. And I’m super stoked about what my results are going to be this time around. I think my missteps from The Bridge 2.0, the conditioning from the Hypertrophy template, and the lessons from the programming podcast have contributed to the way I feel about taking on this template.
Agreed with this. +5lb jumps do not have to be linear but they can be for a while depending on your response and recovery.
I went from ~10 months of the SSNLP (too long, in hindsight) to the Bridge 1.0. I turned 40 this year, so I’m neither “young” nor “old”. I had stalled on both my presses, though my squat and deadlift were still inching up. I decided to run the Bridge 1.0 as a means of learning RPE and to get out of the deload rut that I was in. I just finished week 8 of that program last week.
For me, the program worked very well. I’ve made some modest progress on all my lifts. I feel like I adjusted very well to the added volume (years of obstacle racing has given me a good base of GPP). It was an actual pleasure to get away from anxiety-inducing high-intensity sets of five squats every session. My bodyweight didn’t change throughout, so I think I have a handle on maintenance food intake at least.
Given that I had no prior heavy single PRs to demonstrate progress against, this week I’ve completed a number of “fives” to test my progress (these weights are in kg):
- Squat 137.5 x 5 (max effort, e1RM 159) → 145 x 5 (one rep left, e1RM 173)
- Bench press 85 x 5 (max effort, e1RM 98) → 92.5 x 5 (one rep left, e1RM 110)
- Deadlift 152.5 x 5 (max effort, e1RM 175) → 160 x 5 (one rep left, e1RM 190)
- Overhead press 57.5 x 5 (max effort, e1RM 67) → 63.5 x 5 (one rep left, e1RM 75) The heavy singles have also given me the confidence to complete some PR goals: squatting 2xBW (363), deadlifting 400, and bench pressing 225.
I’ve now got hold of a shiny new Hypertrophy template, with the aim of starting it on Monday. The plan is to increase my food intake a little and see if I can’t gain a little mass over next couple of months. After that, who knows? Maybe one of the 12-week templates to see if I can start moving my press again.
I agree with this. Reason I’m saying this is that yesterday I hit weight pr on comp bench during week4, where in my post above i wrote that could not be possible.
i dont’ think it isnt possible, i wanted to just list down a simplification of what i would definitely expect during the program. i think anything happening beyond that is pure extra, or icing on the cake.
im glad you put weight on the comp squat all weeks in the bridge, mine has never increased in 4 weeks.
if anything it went down compared from what i started in week 1.
I just finished the Bridge 1.0 and I did not make the gains I was hoping for, but it’s something.
Before (tested 1 rep max’s):
Squat: 345
Bench: 230
Deadlift: 365
Press: 150
BW: 208
After (estimated 1 rep max’s):
Squat: 365
Bench: 240
Deadlift: 385
Press: 160
BW: 207
There was a moment halfway through the program where my estimated max on deadlifts was close to 400, but it dropped a lot through the last 4 weeks (I think due to overshooting RPE resulting in too much intensity). Right now my goals for Summer 2018 is to lose body fat while maintaining strength, and improving my bench press with increased frequency.
BY THE WAY, I will never do 3-0-3 tempo squats again in sets of more than 5 reps!
Update: So far I tested a 240 lb bench press and 360 squat. Didn’t get either of them. I am really interested in why my lifts did not improve much at all during the 8 weeks.
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Just wrapped up the Bridge. Instead of the normal week 8 I peaked and tested my 1rms.
End of LP stats (October - April, with an SSOC from Dec-April and multiple resets)
BW: 210 lb
Waist: 39"
BF: 23% (Navy method and calipers) - 25% (eye test)
SQ: 305x5 or 315x3
DL: 345x5
BP: 194x5
PR: 135x5
Started cutting April 1st – first month with the SSOC programming + extra volume via the BBM press plugin. Start of Bridge stats:
BW: 202 lb
Waist: 36.5"
BF: 21% (Navy and calipers) - 23% (eye test)
SQ: 315x1 @9.5
DL: 360x1@9 (couldn’t get 365 off the floor)
BP: 225 @10 (TnG)
PR: 147.5@9.5
Post Bridge:
BW: 191 lb
Waist: 35"
BF: 18% (Navy and calipers) - 20% (eye test)
SQ: 315x1 @10 (failed 322)
DL: 400 @10
BP 215 @10 (failed 220) - 1 ct paused
PR: 142.5@9 (failed 147.5)
So my success story on the bridge is:
BW: -11 lb
Waist: -1.5"
SQ: -5 lb
DL: + 40 lb !!!
BP: +/- 1-2 lb
PR: - 1-3lb
One of the main reasons I peaked was to get a better understanding of how accurate I had been with RPEs. My conclusion is I was pretty accurate with Squats and Pulls and WAAAY overshot Bench/Press. My @9 on Press looks like most people’s @7 or lower. My bench is almost as extreme. And after 3 SSOC resets accompanied by 15 lbs of bw gain only got me an extra 5-8 lbs on those lifts, I was definitely ego lifting on top of everything. So I may have been able to add upper body strength if I had DTFP.
Obviously I highly recommend this program to people coming off LP.
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I ended my LP numbers at the following:
Squat: 405x3x5@@9.5
Press: 185x5x3@9
Touch-n-go Bench: 295x5x3@9
Deadlift: 425x5x1@10
I’m projecting the following for my Bridge numbers
Squat: 480x1@8.5-9
Press: 225-230x1@8.5-9
1ct Pause Bench: 330-335x1@8.5
Deadlift: 500x1@RPE8.5-9
The question is whether there were any objective strength gains? Yes, for sure, but not as many as I had at least first perceived there would be (unfair given that I nwas coming off of LP). A lot of these numbers are relatively close (squat and deadlif) to what I should have been able to pull off after LP, bench legitimately moving up. Of course, the distinction between potentially and actually pulling off a lift is real. A couple of thoughts come to mind in this regard, especially in relationship to the pros of the program. 1. The program claims not so much to be interested in immediate results (i.e. Texas Method) but long-term development, which is why I undertook the program. Muscular hypertrophy is as important as strength expression on the Bridge, and I absolutely cannot deny that I’ve visibly gained in muscularity. It was like being in the 4 week of LP where you look in the mirror and say, “cool; I have awesome shoulders.” I’ve had that same though on many occasions during the Bridge, and my back has gotten HUGE! This has been a win and will absolutely benefit my long-term development of strength, and is why I will mix either HLM or the Strength template with hypertrophy bias soon enough.
2. I have become absolutely more conditioned. Part of this has been my re-emergence back into BJJ, using these as my GPPs. But a part of it has also been in waiting no more than 4 minutes to start the next set. My anaerobic system is humming right along, and that’s both a health and lifting benefit. While i hit 1 set of 5 at 425 on LP, I was dead afterward. Now it would be a walk in the park for multiple sets.
3. I have indeed gotten objectively stronger and am gaining skill in handling circa maximal weights. More importantly, I’m finding that weights’ RPEs aren’t as high as I thought even when the absolute weight on the bar increases. For instance, I deadlifted 480 mix grip at RPE 8.5 yesterday, but 470 last week was a definitive 9. I’m gonna give 500 a shot for this reason next week. It won’t fit the RPE, but, you know, it’s 500, and I don’t think it’l be a full 10 if this pattern continues. In this regard, the Bridge merely helps you become a better and more competent lifter.
4. In terms of becoming a better lifter, I enjoyed the supplemental movements. I learned a lot about my lifting through them.
5. Finally, RPE is helpful, even if not my favorite. I’ll keep using it either way. It’s helpful because through it you can recognize that stress is variable depending on circumstances. But I had to combine it with set goals, which usually meant adding 5-10lbs to the bar each week. Tuchscherer and the BBM folks recommend something like this either way, even if I just had to learn to put my own spin on it. If my strength has not developed as much as it could have, I’m going to place blame on myself. The learning curve to RPE is real, and I likely overestimated and underestimated throughout, which is why it would indeed be nice to at least conceive of thinking in these terms in LP. Coaching, in this regard, would make a huge difference, but, as everyone knows, we have to make choices with regard the efficiency of learning (getting coached) versus the affordability (paying the coach). I have absolutely no doubt that a coach could have pushed me further. Frankly, I also might not have learned as much about myself as a lifter with one.
Bottom line: the program is well worth it. Accept it as a learning experience that will allow you to kick ass in later programs while getting built. While my experience is that immediate strength doesn’t emerge as readily as one would expect (perhaps my expectations were off, by the way, given that they were based on only doing 3x5s), it’s there waiting to be accessed. I bet doing it 2x through would yield better results than 1x because of this learning curve.
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Bumping up this thread
Hey y’all - new to the forum and BBM – joined today 12 oct 2021 @ 0900 CST - where is this server that shows it to be 2:02PM join time? No matter the real post is this .
58 yr old male - 59 in December - finished/stopped SS due to just being worn the F out - partially torn groin - did Star Rehab and am better, but just beat!
I started in March 2021 @ 257# BW am currently at 250#
Have had years of BB experience but also laid off a couple years due to hip injury, partially torn biceps tendons (both arms) , depression, and the damned pandemic shutting tihings down.
Overcame depression - healed from injuries and got back in the gym as I stated - March 2021
Began with
SQ - 225 3SETS X 5 REPS
PR - 115 3 X 5
DL - 245 1 X 5
BP - 180 3 X 5
Last lift session week of Sept 13
SQ 335 3 x 5
PR 175 3 x 5
DL 365 1 x5
BP 235 3 x 5
This is where suffered groing injury and went on Starr Rehab
Back to gym on Oct 4 backed off weight
SQ 330 3 x 5
BP 230 3 x 5
Back Extensions
Chins / Pullups – (Lat Pulldown) just cant do pullups for even one rep @ BW of 250
Oct 6
SQ - 335 3 x 5
PR - 170 3 x 5
Power Shrugs 405 5 x 3 (5 sets x 3 reps) I do power shrugs in leu of power cleans - just dont seem to be flexible enough.
Oct 8
SQ 340 2 x 5 I was just beat! barely able to recover from previous set to do second set - full 5 mins rest.
Okay all those “stats” provided to say I am happy with the strength gain even though didnt completely follow SS program as I veered off for a month to 5/3/1, but I am at a point where I am not recovering as I was and want to be, and I KNOW I need to drop body fat yet wanting to get stronger and bigger.
It seems obvious I cannot recover accordingly and need a change in program but I am severely averse to cardio for the sake of cardio - treadmills, running, etc.
Looking for guidance as to next program – I have considered The Bridge, but seems like maybe not enough for the level of strength I am currently sporting.
Hypertrophy 1 sounds interesting, but i do not know the contents. I am just gong to stop naming Templates and let ya’ll recommend and guide me based on “stats” and "goals, but I would also like to know how the templates work – app? Spreadsheet?
Stats - 58/59 yr maie 250# 5’7" Body Fat unknown - chest 50’ - waist - 46" - actually muscular looking but a danned belly.
Goals:
BP 315
PR 200
Squat 405
DL 500
Body Weight 215-220
%BF 15-18
Currently on a TRT program. Attempted protein intake 1-1.5gr per # of BW - not eating a lot of carbs - occasional breaksast biscuits - tortillas - pasta - rice - lots of water intake
What say you BBM coaches and forum? Get of the drugs with those goals at current age? LOL
Appreciate the feedback.