Scott this work out was awesome and i felted sour from yestereday, with this rate I'm going to make gains fast.

Hey Scott,

I have a friend that will be joining me for the pull work out but he has medical issues with involving his hip so doing deadlifts cause him pain. Is there a work out that you could suggest that could take the place of deadlifts for him? As long as he's not bending he will be fine. BTW circuit today was intense.

Hey scott,

The circuit was ISANE. I have never in a last 5 years see my self sweat nearly this much. Thanks man!!!

That HIIT workout was murder. I kept hoping my kid would wake up crying so I would have an excuse to take a break. Thanks for the hard workout.

I didn’t actually start the program yet. Because of the time difference the videos were released too late for me as I only have time to exercise early in the morning which is middle of the night for most of you :)

Today we have a bank holiday in Poland and my gym is closed so I decided to try the Circuit-A and… it killed me.

During the jump squat in 2nd round I fall on the floor :(

It was my first time doing HIIT training, I didn’t realize 15 minutes of work out can actually be so hard.

If you can keep up with Scott then well, I’m impressed :)

@murphynk like wise my friend .... going to be an awesome journey. Everyone being on board and supporting each other is just what this needs and everyone is kicking butt!

That curcuit routine was INSANE!!!!

Unfortunately I only managed to get halfway through the 30sec set. I tried my hardest to keep up which was the main thing. Maybe I tried too hard to do the exercies in line w/Scott's pace. Maybe in future I'll adjust to my own pace to successfully complete it? I'm defintely going to revisit it though. It also never helped that I was already at the gym in the morning so I was starting to fatigue quite early.

On a seperate note, I'm looking for some guidance re: Macro's. I used the online calculator and watched Scott's video to understand where the figures came from.

I calculated that my Av BMR was: 1943. I put on an additonal 250 as instructed by Scott seeing as I want to gain so that equated to: 2193.

My macro's turned out as follows:

Protein: 168g

Carbs: 254g

Fat: 56g

I made some of my own adjustments as 254g of Carbs sounded ALOT and the video implied that anything over 150g of Carbs would cause me to gain weight. I know that I want to gain - but it's lean muscle rather than weight itself.

These are my adjusted macro's:

Protein: 260g

Carbs: 150g

Fat: 50g

In your honest opionion do you think despite making these adjustments, it will still encourage muscle gain?

Many thanks.

Hey Scott,

can you tell me where to find the pull workout? For day 3.

thank you in advance.

Hey, Scott. Two quick questions.

1. Would you advise against additional cardio on the HIIT session days? For example, can I add 30 minutes of LISS later in the day or should I just stick to the plan?

2. I need some assistance with my macros. Using your BMR and macro calculators with lean muscle gain as the goal, my calories look to be 3,470. Carbs are 467, Protein is 239, and Fat is 72. Should I stick with these throughout the program or cut down carbs and calories? Numbers seems insanely high!

I am not Scott, but got to your profile then click the contest tab.

haha anytime man!! I have lots more of those in the @exclusive section!

Can he do RACK PULLS?

hahahah that is the best thing I have heard all day!

Oh yeah man.. circuits LOOK easy... but they are tough! Be careful and I am looking forward to seeing your results!

Oh yeah man.. circuits LOOK easy... but they are tough! Be careful and I am looking forward to seeing your results!

Well thanks man! Means a lot! :-D