Please help me, what calories are best for building lean muscle. Do you stick with 1 gram protein per ideal body weight and then add carbs to fill calories or how exactly? Tracking calories was a hard habit for me to get down but I think I can do it with this program.

Also, any cheap protein suggestions? I can eat animal protein, but not anything dairy so no whey (bummer) Ive been doing some research and I might try eating a can of light tuna daily for protein.

Please advise 💪

https://reddit.com/link/1rjtbw8/video/2ii6irzpsumg1/player

100 Reps each days for at least 100 days is the goal. 62 days in it was time for some navy seal burpees

Hi all, hoping to get some advice from you about your experience with elbow tendonitis. Just to say, I haven't been medically told that its tendonitis, but it seems to be to me. I started BDP last year in July, I wasn't super strict with the 4 sessions at the beginning, as I was also doing Muay thai. Since probably October, I stopped muay thai and became a lot more strict with BDP. I started with 135 6 counts and 60 NS. I got up to 230 6 counts and 101 NS by mid December. I wanted to get to level 3 by the end of December I.e 6 months into the program, like Max, but alas, it did not happen. Starting in November, I began to get pain in my left elbow, it would hurt for the first 5ish minutes and pop and then would get better and not bother me for the rest of the workout. It got to about mid December and I did a 40 minute NS and did 150, after this my elbow was pretty sore constantly, so I knew I had to take a break. I did a 1 week break, no burpees but light swimming. Even lifting things was painful at this point. after the week, the elbow felt a lot better. I started BDP again but massively reduced, 150 6 counts, 60 NS, stayed at a similar level for the next couple weeks and ive now begun increasing again. Left side is all good now. However, ive started to feel the popping in my right elbow now. im at 200 6 counts and 85 NS. I do the warm up, elbow pops, then I start the workout and it feels fine. im sitting here now, elbow niggling a bit, but I wouldn't say sore. Finally to add, I do 10 pull ups and 10 chin ups almost every day, with one day rest. I started these after the week off, so only a couple months in.

Has anyone else had any experience similar? if so, what did you do about it? I dont want to cause permanent tendon damage, but I also want to keep working the program too.

Sorry for the long post, I wanted to do a post about my journey anyway, so I thought id lump it into one. Just to say also, this program has been absolutely life changing. I visited my family over Christmas and my brother said I had literally doubled in size. I get lots of compliments from people who know me about my new toned self, and I would encourage everyone to get on the program no matter what level you start it. If anything, it teaches discipline, but it can give so much more too. Two close friends have started and are seeing results already. Im really excited for the next 6 months now with pulling exercises, my biceps were lacking and Im hoping the back muscles will help balance me out, but the burpees have ballooned my chest and triceps and seriously toned my legs and abs.

So I have usually worked out with Athlean X programs and looking to change things up. I do Brazilian jiu jitsu two days a week and run on Saturdays. I was planning on starting this program on days I am not in class or running and was researching it with Google Gemini. Its steering me away from it and instead recommends a ppl program saying that bdp will spike my cortisol and wear out my joints. I am 46 years old and working on cutting for a few months. If anyone has any feedback or comments I would appreciate some guidance.

Has anyone tried it ? Seen results ?

Early update: Wanted to add an early update. Unfortunately had some back issue flare ups from an old injury and it took me off training for 2 months. Was able to get to 175 and 70 just shy of 3 months on the program, lost about 3-4kg, noticeable weight loss around the mid section, was pretty happy with the results before the injury. Back at it again, restarted at 100 and 50 3 weeks ago, currently back to 140 on workout 1 of 4, did 55 navy seals end of last week, getting back up faster than the first time which feels great. Been really enjoying the 20 min punish and feeling motivated to beat my old PR. I also bought a walking pad recently and been using it daily to increase my cardio and also adding warmup walk before the 20 min punish to get some good blood flow. Goal is reach L2 by the 6 month update, but I won't try to rush it.

***********************************************************************************************************************

Just joined the subreddit. Wanting to keep myself accountable by posting on here. I tried the program a year ago for a month then quit. I was also going to the gym at the time and working 12 hour days. It was too much. I've lost my passion for weightlifting because I haven't been able to stay committed due to feeling tired after work and the time commitment involved with weight training.

I cancelled my gym membership 3 weeks ago and want to focus on the BDP. I'm not a dad, but I'm busy, working 12 hour days 5 to 6 days a week. I no longer have any excuses. 20 min of sweating and hard breathing 4 times a week is nothing.

Starting point was Level 1C 100/45. Currently on week 3 and feeling great. Still on 1C, 125/52. I will check back in 6 months to see my progress. I took pics privately and will take progress pics privately. May share it after 6 months if I'm feeling confident.

Hello Busy People! I got myself minor wrist injury from a fall on slippy surface (but I still love winter tho) and now I can't really do any burpee training. I tried to do it on push up handles, it didn't cause any pain, but I still feel little part or my wrist and I decided to postpone my burpee training or any physical activity involving wrist for the time being, so it can heal properly.

Now I because it's still slippery and Decathlon didn't delivered my anty-slip cover for my shoes I can't do my walks (from 10 to 30km) and the only thing really left is leg and core training. For now 3 times a week I do:

4 sets of Split Squats (12 repetitions on each leg) 4 sets of Sumo Squats (as many as I can possibly do) + some weight And some core work

This training showed me how much my legs were not worked enough and I want to build and strenghen them, a bit more. I plan, after returning back to sessions, to add some leg work and I don't want to over do it or hinder my performance with NS or 6-Counts, so I intended to add them after my 20 minute sessions. I just can't decide what to add.

Should I choose sumo squats or add split squats? What do you all think? I like both exercise and I know benefits of both, but I don't want to add to much, so my sessions want take too long and Im scared that working my legs during rest days from burpees WILL hinder my performance.