To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. As well as working in higher rep ranges, Lloyd wants you to perform all exercises slow and controlled, by lowering the weight for four seconds, holding for a second at the bottom and then exploding back up.
Finish your lifting session then head straight to do cardio.
I think you can gain 10lbs in that time period.
Just make sure you do it at an appropriate intensity and duration, so that the above preconditions are met.
I was a little dismayed though that I only ate about 2700 calories when I felt stuffed and bloated for most of the day, and this was without the protein shakes.
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