5.0stang’s Blueprint LOG
FAMINE:
Started Famine on Sunday morning.
Famine Notes:
-Consuming 800-1000 calories each day (goal is 1960 calories – 245 lbs x 8 )
-Protein is below 20 grams (less than 10% of body weight)
- 6-7 hours of sleep
-No supplements are being taken whatsoever
-No static holds
-Meals have consisted of apples, V8 (low sodium), ruby red grapefruit juice, spinach leaves w/ FF Italian dressing sprinkled with a pinch of shredded mozzarella, green tea, & ¼ cup of mixed nuts.
-Low Sodium V8 has been a life saver, since I found out I didn’t like raspberries and carrots all that well.
-Consuming 100+ oz. of water
-Executed Famine workouts 1 & 2 & part of 3 per: https://bodybuildingsupplements.com/phpB ... .php?t=377
Aside from hunger, I did not feel anything for the first couple days including workout #1, until workout #2! My muscles had no endurance, compared to normal and I ran out of energy quickly. I woke up this morning very sore. Since I am not feeling sick, I will do a light version of workout #3 tomorrow (Thursday) to ensure that I finish famine the way it should be. On my two OFF days, I did some quick cardio.
Famine is tough (weak, hungry and having virtually no energy). However, I realize now that it is 100% doable with the right mindset and I am glad it is almost over.
FEAST:
Friday begins my 72 hour loading phase with an emphasis on protein, can’t wait! The first workout is on Sunday.
My Meal Plan:
Meal 1 (666 calories): Dry Wheat Oats (1.5 oz. dry) – 3 scoops of Muscle Milk Collegiate – Skim Milk (12 oz) – Natural PB (1 TB)
Meal 2 (320 calories): Large Eggs (2 eggs) – Wheat Bread (2 slices)
Meal 3 (650 calories): Mac & Cheese (2.5 oz) – Yellow Zatarains Rice (½ cup cooked) – Chicken (4 oz.) - Ultimate Omega (1 teaspoon)
Meal 4 (348 calories): “The Formula” (ON Days/OFF Days is omitted)
Meal 5 (810 calories): Mac & Cheese (2.5 oz.) – Chicken (8 oz.) – Yellow Zatarains Rice (1 cup cooked)
Meal 6 (360 calories): Dry Wheat Oats (1.5 oz. dry) – Mass Pro Protein (1 scoop) – Skim Milk (1 cup)
This places me at 61%(434 grams)/32%(231 grams)/7%(51 grams) with 3154 calories, on a goal of 3140 (very close).
-120% days get one more scoop of MM Collegiate & 5 oz. of Mac & Cheese on Meal 3
-100% days are as is.
-85% days removes Meal 4 (“The Formula”) and Oats on Meal 6
-70% days remove Meal 4 (“The Formula”), Oats on Meal 6, and Mac & Cheese on Meal 5
Supplements for Run 1:
-Adaptogen N
-Kre-Anabolyn
-The Formula (minus TMG/GPA)
-Multi-Life
-Ultimate Omega
-MassPro Protein
-Muscle Milk Collegiate
Feast Notes:
-Adaptogen N (Bedtime) - 3 caps/night for the first 3 weeks, thereafter 2 caps/night M-F with weekends "off".
-Kre-Anabolyn - 3 times a day (OFF) during high carb/protein meals/ON Days (1 hour prior with natural PB, 3 fish caps or tablespoon fish oil, 1 immediately post, 1 hour after during 60 carb/40 protein with a bit of fish oil fat, solid meal) – take one extra cap on Week 3 on ON days (optional).
-Whey (primarily)/Casein the first 4 hours after workout.
-Pure Karoblyn, L-Leucine, MassPro, Crystalline Fructose
-Multi-Life (3 times a day)
-Sprinkling a little salt on applicable meals
-Caloric goal is 3140 for 100% maintenance days
-Caloric goal is 3768 for 120% days
-Caloric goal is 2670 for 85% days
-Caloric goal is 2200 for 70% days
Workout Plan:
Week 1: 3 minutes rest (4-6 rep) – 120% (3768) calories ON/100% (3140) OFF (KA/AN Day 1 at beginning of Day 1)
Week 2: 2 minutes rest (6-8 rep) – 120% (3768) calories ON/100% (3140) OFF (check body comp% at end to adjust if necessary.)
Week 3: 1 minute rest (10-12 rep) – 100% (3140) calories ON/85% (2670) OFF – Begin taking extra KA Capsule ON days
Week 4: 3 minutes rest (4-6 rep) – 100% (3140) calories ON/85% (2670) OFF
Week 5: 5 minutes rest (2-3 rep) – 100% (3140) calories ON/70% (2200) OFF
**On 120% days, it should be 50/30/20 (carbs, protein, fat), not 60/25/15 (carbs, protein, fat).
Workout One (Sunday)
Two Static Holds (Powerband Sidepressure/Backpressure)
EDT Block 1
-Deadlift (end with a heavy shrug after each rep)
-Squats
Two Static Holds (Decline Bench Press – 20 to 40% more than 1RM – 3-5 minutes rest on holds)
EDT Block 2
-Incline Dumbbell Curls
-Dumbbell Pullovers
Workout Two (Tuesday)
Two Static Holds (Decline Weighted Crunches – Hold about ¼ of the way up – 3-5 minutes rest on holds)
EDT Block 1
-Bench Press
-One Arm DB Rows
Two Static Holds (Military Press)
EDT Block 2
-Wrist Curls
-Weighted Towel (Rising Strength/Pronation/Supination Curls/Holds)
-Rowing Dumbbell Holds (Alt. Hammer/Curl Position)
Workout Three (Thursday)
Two Static Holds (Hanging Leg Raises)
EDT Block 1
-Wide Grip Pulldowns
-Arnold Presses
Two Static Holds (Hammer Curl Pulldown Hold)
EDT Block 2
-Barbell Curls
-Skull Crushers
Cardio Options For OFF days
-(Low Intensity, Steady State) – straight Jog for no more than 30 minutes (no hills)
-Physical Preparedness Training (Medicine Balls, sled drag, etc.)
-HITT for no more than 20 minutes (sprint, walk, sprint, walk, etc.)
On the EDT’s, I am going to muscle failure on the last set, then intend to slowly lower the last rep (negatives) and perform a stretch hold at the end when applicable.
CRUISE:
To come…
ABOUT ME:
I have been lifting on/off for the last six years. I first read about the Blueprint a couple years ago and was intrigued, but didn’t pull the trigger as getting in shape was not a priority in my life at that point. I began to place my body/health on standby, and decided to make a change. That change is going to Gainsville!
I am 6’ 3” @ ~250 lbs @ 32% BF.
-41” waist line (relaxed)
-15” arms (relaxed)
-16.9” arms (flexed)
-13” forearm (relaxed)
-13.8” forearm (flexed)
-25” legs in the middle of the quad (relaxed)
I plan on losing a few % from my current BF, while gaining a good amount of strength. Strength is my primary goal, but recomp is a close second.
Current 1 Rep Max’s:
Bench Press – 310 lbs
Barbell Curl – 130 lbs
Squat – 230 lbs (est.)
I expect good gains for squat as it is not a normal exercise I do at all, hence the low number. I am an amateur armwrestler, which is why you will see a some unorthodox workouts above, but still keeping the big compound movements in and integrating static holds + EDT blocks. I already have a plan laid out for Run 2 with supplementation/meals/workouts.
The Plan: Follow BP 3.0 Protocol + eat the right macros + proper nutrition timing + intensity = Gainsville!
5.0stang's First BP Run
You are right Rob, I am ready to go!
I had my first workout today. It was quite a humbling experience, especially the big compound moves in EDT Block 1.
Two Static Holds (Powerband Sidepressure/Backpressure)
EDT Block 1
-Deadlift (225 lbs x 4 sets, + 1 set at 175 lbs on the last set)
-Squats (175 lbs x 5 sets)
Two Static Holds (345 lbs first hold/385 lbs on the second hold)
EDT Block 2
-Incline Dumbbell Hammer Curls (50lbs x 5 sets)
-Dumbbell Pullovers (60 lbs x 5 sets)
Even with 3 minutes of rest between sets, I almost threw up at the end.
This actually made me feel good, knowing I was putting in the intensity.
Having never done static holds, I went light but it was still tough, shaking the whole time. I see a big jump coming very soon on the static bench press holds. I bought some soy lecithin granules, so I may start mixing those in my morning protein/carb shakes.
Took the "Formula" for the first time ever, of course coupled with the KA. It didn't taste to bad and I think it is going to go a long way towards recovery.
I am going to throw in some protein in tonight and take my AN before bed and get a good night sleep. Some cardio tomorrow is the plan, then I am going to hit my next workout on Tuesday.
I had my first workout today. It was quite a humbling experience, especially the big compound moves in EDT Block 1.
Two Static Holds (Powerband Sidepressure/Backpressure)
EDT Block 1
-Deadlift (225 lbs x 4 sets, + 1 set at 175 lbs on the last set)
-Squats (175 lbs x 5 sets)
Two Static Holds (345 lbs first hold/385 lbs on the second hold)
EDT Block 2
-Incline Dumbbell Hammer Curls (50lbs x 5 sets)
-Dumbbell Pullovers (60 lbs x 5 sets)
Even with 3 minutes of rest between sets, I almost threw up at the end.
This actually made me feel good, knowing I was putting in the intensity.Having never done static holds, I went light but it was still tough, shaking the whole time. I see a big jump coming very soon on the static bench press holds. I bought some soy lecithin granules, so I may start mixing those in my morning protein/carb shakes.
Took the "Formula" for the first time ever, of course coupled with the KA. It didn't taste to bad and I think it is going to go a long way towards recovery.
I am going to throw in some protein in tonight and take my AN before bed and get a good night sleep. Some cardio tomorrow is the plan, then I am going to hit my next workout on Tuesday.
So my first question that I got to thinking about today:
With the decreased rest periods between sets next week (2 minutes compared to 3 minutes), should that be my ONLY adjustment to my workout, or should I possibly add a bit of weight, while maintaining the decreased rest period? Of course, this is only if I feel I can do it on certain exercises.
With the decreased rest periods between sets next week (2 minutes compared to 3 minutes), should that be my ONLY adjustment to my workout, or should I possibly add a bit of weight, while maintaining the decreased rest period? Of course, this is only if I feel I can do it on certain exercises.
I use the Target Reps as a guideline, i.e., I guage by where I ended up in Week One with the programmed 4-6 Target reps. If I was able to maintain ~6 reps all the way through, I will keep the weight the same and target the higher end of the rep range on week two, aiming for the same weight + higher ( 7-8 ) reps + decreased time period = greater intensity. May not get there, but I make sure I am still getting at least 6.
Alternatively, if I was hovering around the lower end (4 reps) in week one, I will definitely decrease weight to allow for the new week 2 parameters.
This is my strategy, anyway. Hope it helps.
Alternatively, if I was hovering around the lower end (4 reps) in week one, I will definitely decrease weight to allow for the new week 2 parameters.
This is my strategy, anyway. Hope it helps.
Thanks renman for the thoughts.
Alright, second workout was today. All rep ranges were 5 reps with 3 minutes of rest between supersets, unless noted.
Workout Two (Tuesday):
Two Static Holds (Decline Weighted Crunches - 60 lb dumbell at my chest)
EDT Block 1
-Bench Press (245 lbs x 5 sets, assistance needed on last two reps of last set)
-One Arm DB Rows (110 lbs x 5 sets)
Two Static Holds (Military Press - 185 lbs/205 lbs for about 10 seconds)
EDT Block 2
-Wrist Curls (115 x 2 sets of 5 reps, 95 x 2 sets at 7 reps)
-Weighted Towel (Rising Strength Hold for 10 seconds with 45 lbs)
-Rowing Dumbbell Holds (2 sets at 60 lbs in curl position)
My arms/upper body was pretty well beat-up by the time I got to EDT Block 2, but I still got a good workout in - intensity was high again.
"The Formula" tasted better today.
About to take my AN and go to bed, for some quick cardio in the morning while I am fasted.
Alright, second workout was today. All rep ranges were 5 reps with 3 minutes of rest between supersets, unless noted.
Workout Two (Tuesday):
Two Static Holds (Decline Weighted Crunches - 60 lb dumbell at my chest)
EDT Block 1
-Bench Press (245 lbs x 5 sets, assistance needed on last two reps of last set)
-One Arm DB Rows (110 lbs x 5 sets)
Two Static Holds (Military Press - 185 lbs/205 lbs for about 10 seconds)
EDT Block 2
-Wrist Curls (115 x 2 sets of 5 reps, 95 x 2 sets at 7 reps)
-Weighted Towel (Rising Strength Hold for 10 seconds with 45 lbs)
-Rowing Dumbbell Holds (2 sets at 60 lbs in curl position)
My arms/upper body was pretty well beat-up by the time I got to EDT Block 2, but I still got a good workout in - intensity was high again.
"The Formula" tasted better today.
About to take my AN and go to bed, for some quick cardio in the morning while I am fasted.Upping the weight while reducing the rest periods is asking a lot, but if you feel up to it... try!
Hopefully by now, you feel "The Formula" has improved your recovery. I know it does for virtually everyone, and hoping you find the same.
On the AN, I'm betting you're sleeping like a baby (or will be). Everything you're doing looks spot on, so no doubt in my mind Gainsville awaits.
I saw a post you started on BP over on body building dot com. Then you said something about editing/formatting issues?
Just curious...
Hopefully by now, you feel "The Formula" has improved your recovery. I know it does for virtually everyone, and hoping you find the same.
On the AN, I'm betting you're sleeping like a baby (or will be). Everything you're doing looks spot on, so no doubt in my mind Gainsville awaits.
I saw a post you started on BP over on body building dot com. Then you said something about editing/formatting issues?
Just curious...
Upping the weight while reducing the rest periods is asking a lot, but if you feel up to it... try!
Hopefully by now, you feel "The Formula" has improved your recovery. I know it does for virtually everyone, and hoping you find the same.
On the AN, I'm betting you're sleeping like a baby (or will be). Everything you're doing looks spot on, so no doubt in my mind Gainsville awaits.
I saw a post you started on BP over on body building dot com. Then you said something about editing/formatting issues?
Just curious...
Hopefully by now, you feel "The Formula" has improved your recovery. I know it does for virtually everyone, and hoping you find the same.
On the AN, I'm betting you're sleeping like a baby (or will be). Everything you're doing looks spot on, so no doubt in my mind Gainsville awaits.
I saw a post you started on BP over on body building dot com. Then you said something about editing/formatting issues?
Just curious...
There are only a couple exercises that I feel I can "up the weight/decrease the rest time" on. That is the squats (slightly) and dumbell rows. Everything else looks like I am going to need to just use the decreased rest period in order to add the intensity.RobRegish wrote:Upping the weight while reducing the rest periods is asking a lot, but if you feel up to it... try!
Hopefully by now, you feel "The Formula" has improved your recovery. I know it does for virtually everyone, and hoping you find the same.
On the AN, I'm betting you're sleeping like a baby (or will be). Everything you're doing looks spot on, so no doubt in my mind Gainsville awaits.
I saw a post you started on BP over on body building dot com. Then you said something about editing/formatting issues?
Just curious...
I fully believe "the Formula" is helping my recovery. I haven't worked this intense in quite sometime, which normally makes me very sore. Now, I am just a little sore in all the right areas. It works for sure.
My lower and upper back have been the most sore, but not in pain.
I have noticed AN's "side-effect" is better sleep and even a couple more dreams than normal (REM?).
Good eye on BB; I was making a post over there last week, but when I copied it over, the format just made it all look like a one big paragraph and at the time I didn't have to time to fix it. After thinking about it, I may wait a couple more weeks for the "results" to come along so my post will appear more credible.
I am beginning to see gains coming and soon! I may start seeing "traction" occur next week I hope.
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matter2003
- Posts: 987
- Joined: Tue Apr 19, 2011 12:36 pm
- Location: Depew,NY
No, you should be looking to increase weight every workout...sometimes it ends up being some pretty sizable increases...20 lbs or more..more weight + less rest=higher intensity which leads to big time muscle growth...dont worry if it doesnt happen right away, it will soon enough5.0stang wrote:So my first question that I got to thinking about today:
With the decreased rest periods between sets next week (2 minutes compared to 3 minutes), should that be my ONLY adjustment to my workout, or should I possibly add a bit of weight, while maintaining the decreased rest period? Of course, this is only if I feel I can do it on certain exercises.
I am assuming I will do this, if I know it is possible to stay within the target rep range. I know the first couple sets I could get buy with adding more weight, but it would catch up with me in the latter sets and I would not be able to complete the sets within my targeted rep range.matter2003 wrote:No, you should be looking to increase weight every workout...sometimes it ends up being some pretty sizable increases...20 lbs or more..more weight + less rest=higher intensity which leads to big time muscle growth...dont worry if it doesnt happen right away, it will soon enough
Obviously, my static holds will increase each time by significant amounts.
Workout Three (Thursday)
All rep ranges fell within 4-6 reps.
Two Static Holds (Hanging Leg Raises - Completed)
EDT Block 1
-Wide Grip Pulldowns - 185 lbs x 2 sets/160 lbs x 3 sets
-Arnold Presses - 45 lbs x 5 sets
Two Static Holds (Hammer Curl Pulldown Hold - 160 lbs x 1/185 lbs x 1)
EDT Block 2
-Barbell Curls - 105 lbs x 5 sets
-Skull Crushers - 85 lbs x 5 sets
It appears most of my weights will stay the same (hopefully), with next week getting a decreased rest period + higher rep range (6-8).
Thanks for the ideas/support so far!
All rep ranges fell within 4-6 reps.
Two Static Holds (Hanging Leg Raises - Completed)
EDT Block 1
-Wide Grip Pulldowns - 185 lbs x 2 sets/160 lbs x 3 sets
-Arnold Presses - 45 lbs x 5 sets
Two Static Holds (Hammer Curl Pulldown Hold - 160 lbs x 1/185 lbs x 1)
EDT Block 2
-Barbell Curls - 105 lbs x 5 sets
-Skull Crushers - 85 lbs x 5 sets
It appears most of my weights will stay the same (hopefully), with next week getting a decreased rest period + higher rep range (6-8).
Thanks for the ideas/support so far!
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matter2003
- Posts: 987
- Joined: Tue Apr 19, 2011 12:36 pm
- Location: Depew,NY