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Day 11 Feast: Tuesday Today is a scheduled rest day, but being the gym junkie I am, I can't stand being home bored if I can go to the gym and do some cardio and stuff. Did a shoulder superset on the shoulder press machine, some standing calf raises, some abs, and HIIT on the elliptical. The HIIT ma...

Day 10 Feast: Monday Today was workout #4 of the Feast phase. Deload part. Moving up from 2-3 reps to 6-8 again. I like switching things up. Also, wanted to say that my strength has been increasing day by day, and I'm seeing some small progress in the mirror. Workout #4: Deload (6-8 reps) Started w...

Day 8 Feast Today and tomorrow is rest. Ate the same stuff again. My diet has been really good. Sometimes it's a little hard getting to 250+ protein, but im doing it. Nutrition: 3050 calories -> 47F/360C/250P Day 9 Feast Ate a little more than yesterday, since I had some bread from the bakery and s...

Hey Rob, what's your opinion on Cissus for some shoulder discomfort. It's not a huge pain, just a discomfort. You think it will help ? It's about 15 bucks for 100grams, and dosing it at 4-5 grams, should be about 20-25 days of usage.


Also, does the % of the keto matter?

Yeah lol, when you're 17 you feel that you're unstoppable...

I think I'll do the 6 sets of squats, the EDT Block and the static hold.

Rack pulls you say for the static hold? Do I do the action w/ the legs, like in the Romanian DL?

So on GLP for Legs I only do the 6 squats and the maximum weight exercise?

Will be updating today. Week has been full of stuff that keeps me from updating... :( BTW Rob, is this the right way to do the German Loading phase? I do one workout GLP for chest, and the next workout is the GLP for the squats right? How many workouts total? A. Correct. Done in that fashion.. 12 to...

Bawhaha! I love this place. nolinksplease.com wouldn't believe it if they saw it. They still don't believe it. They keep ordering lots of pills and powders though..Great work man. I know you do what you can to spread the word about Blueprint too but today.... IS YOUR DAY! Yeah, I felt great at the ...

The body + mind combination is a strong one...that's all I will say... Today's workout has exceeded all my expectations. I had 185 in mind for the Bench Press and 200 for the squats. Well, little to say, I actually did 190 on the Bench press and 230 for the squats!! :D Plus I did heavy deadlifts too...

Yeah, I could do eggs one day and eggwhites the other. Or so 1 egg/2 eggwhites.


Thanks for the help. My main concern w/ the eggs is the cholesterol, since there seems to be so many different reports on this..

I know this has been discussed a million times and a few more, but what's the thing w/ the whole eggs ? Is it okay eating 3-4 a day or should that number be lowered and have eggwhites instead?

PR clouds are forming, as my man Hank would say :) If it hit 170 on the Bench Press for 3 reps, I can hit 180 for 1. But could I do 185? I really wanna push myself for 185... A. I get 10lbs/push. So I'd say 185 is very do-able. Mentally rehearse in your mind.. And squats, gonna go for 200 + smith m...

Will be updating this w/ the weekend's notes and yesterday's workout, plus today. Tomorrow will be the 5th workout of the Feast phase! Gonna get nice PRs I believe... If it hit 170 on the Bench Press for 3 reps, I can hit 180 for 1. But could I do 185? I really wanna push myself for 185... And squat...

Will be following this! Good luck!