TacticalBarbell.com

Hey guys, long time lurker first time poster. I've been using TB for about a year now and I'm really pleased with the results thus far. Mostly Operator/Black protocol.

I'm interested in planning a Base Block come January. For those of you that have done it, what's your experience been in terms of body composition? How do you look after you finish base, have you lost weight, lost muscle, stayed the same....?

I'm not really that concerned about aesthetics, but I've put on some muscle with Op (for the first time in my life) and a little hesitant about losing that or overdoing the cardio. Regardless, I'll bite the bullet and do it anyway...but just curious about what to expect.

I come out of an endurance emphasis skinner, but feeling just a little softer. Keep in mind that I really push the maximums when I do an E emphasis block, so your mileage might vary a lot in this way. I also usually get a great muscularity rebound as soon as a I go back into a strength continuation protocol. I think that if you following something like BB followed by a Black+Operator/Zulu, you will find that you will come out ahead in terms of strength and muscularity.

I'm doing a modified base build with Simple and sinister and the fighter pullup program.

I have had some great results. I have maintained bodyweight and progressively dropped Bf%.
After having worked so much in the 3-5 rep range with Operator, I am having excellent results after moving to a higher rep range.

Worth mentioning is the fact that 5 weeks isn't that long and you won't lose too much strength and muscle from a few weeks of base build.

Actually.. I've gained a few lbs with my BB due to increasing carbs. And that was a huge jump by almost 1Cals. Strength level was almost the same as before. Weight went back down during week off and then it came back up with the Black continuation due to creatine intake. It is known as water weight fluctuation related to training and nutritional intake changes. Personally, I don't care as long as I see happy look in my wife's eyes

J-Madd wrote:I come out of an endurance emphasis skinner, but feeling just a little softer. Keep in mind that I really push the maximums when I do an E emphasis block, so your mileage might vary a lot in this way. I also usually get a great muscularity rebound as soon as a I go back into a strength continuation protocol. I think that if you following something like BB followed by a Black+Operator/Zulu, you will find that you will come out ahead in terms of strength and muscularity.

Thanks for your input. Did you have any changes in scale weight? If you measured it that is...

Maxrip13 wrote:I'm doing a modified base build with Simple and sinister and the fighter pullup program.

I have had some great results. I have maintained bodyweight and progressively dropped Bf%.
After having worked so much in the 3-5 rep range with Operator, I am having excellent results after moving to a higher rep range.

Worth mentioning is the fact that 5 weeks isn't that long and you won't lose too much strength and muscle from a few weeks of base build.

Thanks, this is kinda of the impression I got...that higher rep weighted training along with all the cardio would make me lose more bodyfat than muscle. Good point about the 5 weeks!

Belloc wrote:

J-Madd wrote:I come out of an endurance emphasis skinner, but feeling just a little softer. Keep in mind that I really push the maximums when I do an E emphasis block, so your mileage might vary a lot in this way. I also usually get a great muscularity rebound as soon as a I go back into a strength continuation protocol. I think that if you following something like BB followed by a Black+Operator/Zulu, you will find that you will come out ahead in terms of strength and muscularity.

Thanks for your input. Did you have any changes in scale weight? If you measured it that is...

I actually haven't weighed myself since something like last April. Typically, when I come out of my summer endurance obsession, I'm at my lightest, and then I put some weight back on (no much - 5 pounds or so) during my fall-winter strength phase. Now, keep in mind that the first time I did a full 12 week endurance program I lost 50lbs. Since then my weight has stabilized.

Belloc wrote:

Maxrip13 wrote:I'm doing a modified base build with Simple and sinister and the fighter pullup program.

I have had some great results. I have maintained bodyweight and progressively dropped Bf%.
After having worked so much in the 3-5 rep range with Operator, I am having excellent results after moving to a higher rep range.

Worth mentioning is the fact that 5 weeks isn't that long and you won't lose too much strength and muscle from a few weeks of base build.

Thanks, this is kinda of the impression I got...that higher rep weighted training along with all the cardio would make me lose more bodyfat than muscle. Good point about the 5 weeks!

You have to remember that I am doing unweighted pullups in the 10-15 range for multiple rounds and still maintaining/gaining muscle. My other work is approximately 100 total swings and 10 getups that take 15-30 secs each. I reckon give it a go if you are hesitant to lose muscle because I have more than maintained mine and I will be subbing in S&S +Fighter pullup program every 3rd or 4th 6 week block in the future due to my results. I would stick to it if I didn't love barbell squats so much haha.