Transitioning from FF30X to OSM

So you've made some great progress, leaning down, increasing strength, and building a solid fitness foundation with FF30X and are looking to switch over to Old School Muscle. Here, at the Fit Father Project, we are very proud of you and your accomplishments as doing FF30X and any/all of the phases are quite the physical feat! However, if you're on the verge of switching, there are a few things to know before you make the jump:

• FF30X is a loss program whereas OSM is a growth program. What we mean by that is the primary goal with FF30X is to LOSE (lose weight, lose fat, lose inches, etc.). The primary goal of OSM is to GROW (grow muscle, grow strength, grow size, etc.). 
• FF30X has you eating at a caloric deficit, meaning you are burning more calories than consuming, to help in your efforts to lose; OSM has you eating at a caloric surplus, meaning you are eating more calories than burning, to help with growth.
• While eating at a surplus, there are going to be times where you feel you may not need anymore food but we need enough to supply our muscles with more calories to heal and therefore grow. The goal of OSM shouldn't be to lose weight but rather to grow, grow, grow!
• The workouts will feel incredibly different. FF30X workouts are made primarily of metabolic resistance training routines where you use less weight, move them more often, at an elevated fitness level (i.e. heart rate), while keeping rest times to a minimum. OSM workouts has you moving heavy weight, for shorter periods, followed by prolonged rest...all to let your muscles rest and recover so you can do it all again with your next set.
• There is a chance you will experience some fat accumulation as that's perfectly normal while operating in a surplus. But that's OK! This may be your new lifecycle that actually mimics bodybuilders: grow grow grow (OSM), then cut cut cut (FF30X). The beauty of cycling between the two programs is that both involve protein consumption and resistance work so you have the ability to maintain as much muscle as possible while you cycle off any potential body-fat.

So after reviewing the necessary exercise/nutrition information, take some time to shift your mentality, as your approach to growth should be very different than your approach to loss. Best of luck on your continued journey brother!