The Original Online BODYBUILDING SUPPLEMENTS FORUM. Advanced Techniques. Pro Tips & Insights. The Best Advice!

JlCh wrote:No one is laughing man. I find it more respectful if people can drop the ego and lift properly. You'll see better gains in the end going that route from my perspective. Keep up the hard work, that 3rd workout is a b****. I ended up dropping the last set on the 3rd workout, as I felt very light headed and couldn't regain composure even after 5-10 minute rest. Happens to the best of us, so do heed Rob's words :p.

Hey thanks man!
That's really what I'm trying to do since I'm starting over from scratch. I thought it was the perfect time to focus on form, feeling it, and tempo. I do feel like a dink lifting wimpy weights (especially when it's actually hard! haha).

But I appreciate you saying that. It's encouraging.

Nutrition numbers from yesterday (9/22/10)

Calories- 1838
Protein- 60 (13.09%)
Carbs- 270 (58.92%)
Fat- 57 (27.99%)
Water- 124 ounces

Multi vit/ min- 1 tablet NOW brand "Vit-Min 100"
Alkaplex- 2 capsules
Vitamin D3- 5,000 IU NOW brand

I'm going to try to keep protein down in the 30's per Hank's suggestion.

*Wondering if my overrall calories should be lower too?
*Also, do I start taking the Kre-Anabolyn on feast day 1, or on my 1st feast workout day? Blueprint says 3-6 caps per day, 1 with each meal. Given my size, should I do 6 caps per day? Should I do with meals or pre/post workout?
* What do you suggest for tempo (for hypertrophy more than strength)?

Really try to keep that protein down. I could have swore I read Rob say in a post somewhere that you should try not to go above 15g's of protein. But I might have mis-read .

Your calories look fine. 230lbs x 8 = 1840, so you're right on the money.

Also, start taking the Kre-Anabolyn right away on Day 1 of Feast.

drjgn wrote:Hey thanks man!
That's really what I'm trying to do since I'm starting over from scratch. I thought it was the perfect time to focus on form, feeling it, and tempo. I do feel like a dink lifting wimpy weights (especially when it's actually hard! haha).

But I appreciate you saying that. It's encouraging.

Np. We all had to start some where. Just keep it up and you'll be lifting with the big boys in no time .

Take your KA right away with meals during the first three days of feast. Remember your just re-feeding and not lifting the first three days. 6 caps may be a bit much in my opinion regardless of your size. These are the new generation KA so you shouldn't need more than 3, or 4 if you wanted to.

After that you could take 2-3 on your "off" days with your biggest carb/protein meal.

On lifting days take one KA an hour before lifting with a pre-workout snack (carbs/protein), take one more cap immediately post-workout. You could take another later with dinner or not, up to you.

I'm a good 253 lbs and I only take 3 per day. I dont know that more will result in better returns..

I think Rob and Askmass will back me up on that

Good advice here all around.

And yes, 3/day is plenty. I'm only running 2/day right now and it's doing me just fine. Real fine matter of fact. I go up to 3/day on the more intense loading patterns, but no higher.

There's a ceiling on it like anything but its nice to be able to recouperate this fast on 2/day and stay "full" all the time.

Thanks for the answers everyone! I got the 3-6 caps from the blueprint ebook, but it sounds like maybe that was made before the new KA was made? I'll stick to 2-3 then depending on how I feel.

It's awesome to get experienced people to help me out with this. Thanks again!!

So looking at my nutrition #'s from yesterday I'm still a little high in the protein area...

Waking heart rate at beginning was 54. This morning was 60.

Nutrition numbers from yesterday (9/23/10)

Calories- 1643
Protein- 44 (10.79%)
Carbs- 258 (63.27%)
Fat- 47 (25.94%)
Water- 116 ounces

Multi vit/ min- 1 tablet NOW brand "Vit-Min 100"
Alkaplex- 2 capsules

* Given my higher protein numbers, do you think I should extend the famine phase another day??

I dont think you need to extend, just stay on your fast today and challenge yourself to keep protein way down.

Your HR tomorrow will probably be higher again, mine was probably cause I was excited to eat a big breakfast

FAST TODAY
FEAST begins tommorow

Workout was HARD today. Last rep or 2 were crappy form, but tried to squeeze as much as I could. I think if I had done squats instead of leg press, I might not have made it all the way through...

Dropped my gym card at the end of the workout, and didn't think I was going to make it back up after picking it off the ground.

Also couldn't start the workout until 8:30pm, so I'm logging it pretty late.

Workout 3 of Famine:

Leg Press 12-15 Reps 250 x 15
Chinups 12-15 Reps 20asst x 12
Rest 30 seconds

Leg Press 12-15 Reps 250 x 13
Chinups 12-15 Reps 20asst x 9
Rest 30 seconds

Leg Press 12-15 Reps 210 x 15
Chinups 12-15 Reps 20asst x 7
Rest 30 seconds

Leg Press 12-15 Reps 210 x 15
Chinups 12-15 Reps 20asst x 6
Rest 30 seconds

Leg Press 12-15 Reps 210 x 12
Chinups 12-15 Reps 20asst x 5
Rest 30 seconds

Barbel Curls 4-6 Reps 70 x 6 pulley
Rest 30 seconds

Incline Dumbell Curls 4-6 Reps 25 x 6
Rest 30 seconds

Preacher Curls 4-6 Reps 50 x 6 cybex
Rest 30 seconds

Barbel Curls 4-6 Reps 70 x 5 pulley
Rest 30 seconds

Incline Dumbell Curls 4-6 Reps 20 x 6

Nutrition for today (9/24/10)

Calories- 1821
Protein- 29 (7%)
Carbs- 256 (57%)
Fat- 72 (36%)
Water- 120 ounces

Multi vit/ min- 1 tablet NOW brand "Vit-Min 100"
Alkaplex- 2 capsules

Congratulations man, you did it!

And now, the BIG payoff...

RobRegish wrote:Congratulations man, you did it!

And now, the BIG payoff...

Looking forward to it! Nice and sore today!