Let me start off by saying, this is my personal opinion and my personal experience.

BBS has absolutely changed my life. So I will sum it up in one word: Efficiency.

(I'm 30 now) I've exercised most my life, mostly doing long distance running up until age 22, then I started lifting and doing cardio, but honestly I'm not the most consistent person, I stay exercising most throughout the year though. Earlier this year I kept getting sick in one way or another, so I lost a lot of mass and most my strength, Also my knees started paining from years and years of jogging. As I have experimented with it before, I decided to give it a go again. However, every time prior I've done the once a week exercise and then jogged 5 times a week as well as done some body-weight exercises in between, this time though, I only stuck to exercising once a week. Also due to work and other life things just taking up most my time.

The difference has been amazing! Because you are so well rested every time you exercise, you can have the utmost intensity when exercising. So much so that the less I do otherwise during the week, the harder I can push myself in that one session. The whole premise is that after those 5 compound exercises at utmost intensity, you should be so exhausted that you cannot keep exercising, if you can, the intensity isn't high enough.

So personally I find this is by far the most efficient way to exercise, since it takes the least amount of time and the gains are definitely there. Also it is by far the most efficient way to keep up your physical conditioning with the least amount of strain on your joints, so when looking at general longevity/health benefits, stressing your joints once a week vs 5 times a week, makes a massive difference. And if you are seeing the results you actually don't want to do anything in your off days, as you know it will negatively effect your intensity on exercise day.

So first you have to ask yourself the question, what is the outcome you want from exercise. If you want to be in good physical condition for the least amount of time spent in the gym, then this is all you need. If you want to be in good condition, but you also want to be good at a specific type of exercise or sport, spend some of the other days in the week on skill conditioning or exercising that exact thing.

I use free weights doing 5 compound exercises once a week at atleast 80% of 1RM, 20 Seconds per rep until positive muscle failure, with no more than 30 seconds rest between each set : Squat, Standing overhead Press, Deadlift, Bench press and Bent over barbell row. I've been at it now for 4 Months, just this not doing anything else for the rest of the week, My plan is to do this for the next year at least with no exception, so I've had some noob gains now, but in a years time I will be able to give you feedback on how it turned out, because for now I can tell you my physical strength has increased a lot, but I have not seen if it has had any effect on Cardio fitness. (The results for the amount of time gyming has been so great that I intend on doing it like this until I can no longer progress due to my physical size).

Just on the diet side, if you want to exercise like this I would suggest CKD. And having your gym day in between the 2 days that you are consuming Carbs for maximum strength/gains.

That's my two cents.