Page 10 of 10
Posted: Tue Oct 05, 2010 5:37 pm
by peb5048
Okay, here is my plan for tomorrows lift...First day of cruise
Wake up:
1 Scoop Whey
1 Banana
5g Creatine
5g Glutamne
3g AAKG
Breakfast:
Eggs
Oatmeal
Multivitamin
Preworkout
1 Scoop Whey
1 Large Apple
3 Capsules Burn It Up
2g Beta Alanine
5g Creatine
5g Glutamine
Peri:
Same as before (Protein, Waxy Maize, BCAAs)
Post:
40g Whey
70g Waxy Maize
5g Creatine
5g Glutamine
2g Beta Alanine
Hour Later:
Real Food (Carbs, Protein, Fats)
Workout:
Bench Press 5x5
Shoulder Press 5x5
Close Grip Bench Press 5x5
Close Grip Bench (Static)
Cable Crunch (Static)
How does my nutrition around my lift and workout look?
Posted: Tue Oct 05, 2010 6:46 pm
by RobRegish
Very solid all around Peb. VERY solid.
You've done your homework here. Interested to know how you like that Burn It Up. Really noticeable when I DROP it altogether. Funny like that this product is...
Posted: Wed Oct 06, 2010 2:47 pm
by bigpelo
bigpelo wrote:peb5048 wrote:
For "Burn It Up" what is the recommended dosage for training and non training days?
I would like to know as well...
Answer for Rob:
max 3 caps of burn it up before workout
and if needed, 2 or 3 caps on non training day if mental alertness is required of physical activity
Posted: Wed Oct 06, 2010 3:07 pm
by JlCh
Is the 15 g's of creatine necessary? Seems 10 pre/post would be plenty. Always was under the understanding that your body really only utilizes 5 g's a day or so. Would like to hear more on that.
Posted: Wed Oct 06, 2010 11:21 pm
by peb5048
for the first 5 days I am loading creatine 20g/day and after that I'm bring it back down to 10g/day
Posted: Thu Oct 07, 2010 6:00 am
by RobRegish
There is merit to loading creatine IF your goal is super-saturation in a hurry. If not, as little as 3g/day will get you there... eventually.
All in all given its price point, I can't see a reason not to load other than the hassle/gastrointestinal upset if that bothers you...
I'm back
Posted: Tue Feb 22, 2011 1:14 am
by peb5048
Hey Rob,
It's been sometime since I have last posted. My cruise went well and I have been lifting lately with a lot of compound exercises (Haven't worked biceps, triceps, calves in 3 months). I am thinking about running the blueprint again with everything similar but this time a different peri-workout approach. Oh yeah I am cutting for summer...
Please tell me how this protocol looks. I want to try biotest surge recovery...heard it is a good peri workout.
> Pre-workout (1-2 hours before working out) - Real food combining of pro/carbs (Chicken and Sweet Potato)?
> Foam Rolling, Dynamic Mobility (15 minutes before lifting) - start sipping Surge Recovery + 5g Creatine +20g BCAAs?
> Heavy Lifting - Continue sipping Surge Recovery + 5g Creatine +20g BCAAs?
?
> Stretching - Finish Surge Recovery + 5g Creatine +20g BCAAs?
> Post-Workout = Another serving of Surge Recovery and then 60-90 minutes later real food? or just wait an 45minutes or so for real food?
I don't know whether after my workout i should have another post workout shake and then a meal about 1-2 hours later or just wait about 45 minutes after finishing up my peri-workout shake and then eating a full meal.
THANKS ROB! GREAT TO BE BACK!!
Re: I'm back
Posted: Tue Feb 22, 2011 6:49 pm
by RobRegish
K man, on with the show...
peb5048 wrote:Hey Rob,
It's been sometime since I have last posted. My cruise went well and I have been lifting lately with a lot of compound exercises (Haven't worked biceps, triceps, calves in 3 months). I am thinking about running the blueprint again with everything similar but this time a different peri-workout approach. Oh yeah I am cutting for summer...
Please tell me how this protocol looks. I want to try biotest surge recovery...heard it is a good peri workout.
A. Before you give the boys at Biojest anymore money, PM me for "The Formula"...
In all honesty, this is one of their better products... but I bet The 3 Faces of Fear(tm) can do you better.
> Pre-workout (1-2 hours before working out) - Real food combining of pro/carbs (Chicken and Sweet Potato)?
A. Make sure it's closer to the 1 hour mark. Your insulin sensitivity window closes around the 2 hour mark, in most cases.
> Foam Rolling, Dynamic Mobility (15 minutes before lifting) - start sipping Surge Recovery + 5g Creatine +20g BCAAs?
A. If you have "Surge" in hand the creatine's OK to add. It already has BCAA's so save yourself some $$$ there..
> Heavy Lifting - Continue sipping Surge Recovery + 5g Creatine +20g BCAAs?
?
A. As above..
> Stretching - Finish Surge Recovery + 5g Creatine +20g BCAAs?
A. As above.
> Post-Workout = Another serving of Surge Recovery and then 60-90 minutes later real food? or just wait an 45minutes or so for real food?
I don't know whether after my workout i should have another post workout shake and then a meal about 1-2 hours later or just wait about 45 minutes after finishing up my peri-workout shake and then eating a full meal.
A. Put the breaks on the intra workout stuff at the end of your workout. Then hit the solid food at the 1 hour mark.
THANKS ROB! GREAT TO BE BACK!!
A. Great to be back. And thanks for having
my back....