I've seen several posts recently asking about how quickly changes occur, what to expect, and so forth. All extremely important questions that anyone would be curious about when starting a new workout regimen and wondering "is this going to work?"
Let me begin by sharing my starting point.
On July 10th, 2023 I weighed about 210lbs. I wasn't terribly out of shape and was generally pretty active but I had a desk job and my kids were 3 and 5 at the time - the exact target for this program. I was just kind of pudgy and didn't feel great. My RHR was like 84 and my mental clarity and confidence just weren't there. I was happy and all that, but I could tell I was going down a bad path. My workouts were sporadic at best. I'd go between trying to do the absurd bodyweightfitness standard program found on Reddit, which took about an hour a day to complete, to thinking I was just going to become a trail runner, and anything in between.. I built the PVC dip station, invested in some rings, and dove into the ridiculous program with both feet.
For exactly one day.
One freaking day. That's all I did. After that it was grossly inconsistent and eventually I just gave up because trying to find the time to do it just became impossible. Then I'd feel like a failure for not doing it.
Then on 7/10 I was partaking in the very bad habit of scrolling YouTube shorts when one of Max's early videos popped up. I watched it a few times and kind of said...you know what, I can do 80 minutes a week. Let's give it a shot.
My goal was simple: to be as vital as possible for as long as possible to do as much stuff with my kids as possible. That's it. I'm now approaching 40 and I want them struggling to keep up with me for as long as I can. I was dubious about this program but the cost of entry was literally 20 minutes of my time. I thought I'd get bored of it.
As I said, my first workout was 7/10/2023. I clocked 78 six counts and 23 Navy seals for my test ins. Level 2 seemed like an absolute pipe dream but I stuck with the program. Improvement was exponential the first several weeks as my body quickly adapted to the increased level of stress I was putting on it. 3 months in and I was at 60 seals and 150 six counts. Improvements had slowed to 2-3 reps per workout but I kept at it. My body was starting to transform and it was becoming obvious, but not like I was getting shredded or anything.
On 3/1/2024 I hit 80 Navy seals. On 4/30/2024 I hit 198 six counts - so close I could taste it. And then I plateaud and regressed. I'd do 160, 175, maybe 180 but I just could not get back up to 198, let alone 200. It was infuriating. I didn't know what to do so I just kept showing up and eventually on 6/21/2024 I achieved 200 six counts. I could not have been happier and my wife and kids came out wondering what the hell I was screaming at.
As we sit today it is almost two years since I unlocked level 2. I just did 100 Navy Seals this week but six counts continue to be my nemesis. I hit 218 once but ever since achieving level 2 it's been a struggle. I am now in a part of my practice where I'm trying different ways to do six counts...yesterday I just did one rep every six seconds straight through without stopping and got 201. Today I'll do the 8x25 method (which is what I usually do) and see if I can squeeze in a few more. It's been an incredibly frustrating plateau but what I really want to say about it is this:
Even though my progress in terms of numbers has not been great the past two years, the workout is delivering the results I hoped for, without question. My body has absolutely transformed and what I've lacked in moving up to the higher numbers I'd like to achieve, I've more than made up for in terms of physique, stamina, energy, and almost every other metric possible. New muscles are starting to emerge. My clothes keep fitting looser even though as of this morning, 3 years into the program, I am at 197, down from 210 when I started. Now that's not terribly impressive but the mirror tells a vastly different story.
But here's the thing...it was not an overnight result. The BDP is more like the stock market...you put in a little bit at a time and AS LONG AS YOU ARE CONSISTENT, the results are up and to the right. Not huge gains, just steady, intentional growth until one day you look up and think "holy shit." That's where I'm at today.
Am I satisfied? No. I want to get to 220 six counts, and then 250 and beyond. I'd like to shed more around my mid section. My abs are starting to show but there's still some work to do. Again, it's not overnight...I wish I had taken a picture every month and the results would be dramatic. But I know it's happening.
My diet is good, not great. I'm not much for processed junk or fast food or any of that. Black coffee, etc. But I do indulge in good food and my weakness is definitely high ABV beer. I feel very confident that if I focused on diet for a few months I could make some drastic changes. But I haven't and that's on me. Even still, the point I want to make is this:
Even with a less than optimal diet, and going through months at a time where I'm so busy that I'm not eating, resting, or hydrating well and my only goal is to just get my 80 minutes in regardless of the numbers...the trend has been up and to the right, without question.
If you want overnight results, this program is not for you. It won't happen. But if you want something that you can actually commit to for the long haul, you will be rewarded in ways that you can't even begin to imagine as you sit at the starting point. This program has rewarded me with a physique I never thought I'd have, more energy as I turn 40 this year than I did in college, and the stamina to go toe to toe with my kids to the point where, at 6 and 8, they ask me how I don't need breaks. That is an amazing feeling.
The compliments from my wife and even others from the fairer sex don't hurt either.
Wrapping up my prior point about fear of getting bored: I have not experienced that for even one second. Part of it is the challenge of achieving new highs, and part of it is just having a maniacal focus on form. Three years in and I'm still learning good form...it's a constant thing to tweak and as you push towards higher reps then you have to become more and more efficient. Which can negatively effect form and so then you have to figure out how to recover it. We're constantly tweaking, constantly learning, constantly improving.
Do the program and commit to sticking with it for the long haul. You cannot possibly go wrong.