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Day 5 Fast until 2pm: Medium orange with 2.7oz cup of Special K Smart Start. Pre-Workout 4pm: Medium banana and serving of almonds (24) Workout (in pounds*) Squat SS w/ DB Rows: 5 sets of 12 reps at 135 (squat) & 50 (Rows) Seated cable rows SS w/ Chinups: 5 sets of 12 reps at 42.5 (cable rows) *...

6 donuts sounds amazing right now but nutritionaly brutal so i think that will fit in good after an intense cardio session haha. After that i will add my little cheats here and there in moderation, mostly post workout.

Day 4 Fast until 2pm: Small fruit salad & a 2.7 oz cup of kellogs smart start with anti-oxidants Pre-Workout 4:45pm: Medium apple and serving of almonds (24) Cardio: 3 Round ab circuit and 10min of HIIT on a C2 Rowing Machine Post-workout 6pm: Lettuce salad w/ cucumbers, collard greens, whole wh...

I know that nutrition is most important and the more i read posts and topics the more i like...what i have been seeing is that the first 10-14 days of feast, it is said to be "ok" to eat whatever you would like (almost). I think it would be good for everyone who reads this to post their &q...

Rob, I apolgize now because what i am about to say is not going to go over well...I STILL don't understand :( I'm going to try and break this down so hopefully you can explain... The GLP consists of 6 workouts... Workout 1 as i understand will be 6 sets of bench press for example. THEN i go into an ...

Day 3 Fast until 2pm: 20 cucumber slices and small box of pineapple juice Pre-Workout 4:40pm: Medium red apple and serving of almonds (24) Workout (in pounds*) 4 sets of 8-10 reps WG Bench Press SS w/ Standing DB Shoulder Press: Bench=135, 135, 135, 135 DB Press=30, 30, 30, 20 Incline Bench Press SS...

Rob, The german loading pattern is as follows and says..."Designed to be used in concert with the big barbell lift of your choice" Workout 1-50%x10, 54%x8, 61%x8, 66%x8, 73%x8, 78%x8 Workout 2-50%x10, 61%x8, 66%x6, 73%x6,78%x6, 85%x8 Workout 3-50%x10, 66%x8, 73%x6, 78%x4, 85%x4, 90%x4 Work...

Ok Rob, I think you put me on the right track here so let me know how this looks...As i understand, the EDT blocks will be placed after either Benching, Deadlifting, or squating...Right? Workout 1: DB Pullovers (for prescribed sets and reps) EDT Block (EX: Bench Press SS w/ DB Rows) Workout 2:Cable ...

Day 2 Fast until 2pm: 25 cucumber slices and small box of pineapple juice Pre-Workout 4:45pm: Medium apple and serving of almonds (24) Cardio: 15 minutes of HIIT on Treadmill: 1min run & 30sec sprint Post-workout 1745: Lettuce salad w/ cucumbers, collard greens, 1 whole grain roll with tbsp of o...

Cardio before the big meal sounds better anyway. After reading over the EDT information, i still think that i'm a little confused so here's what i came up with. the following will be my german loading pattern to be done twice a week in feast. i am just confused on when to add the edt block in there ...

Day 1 Fast until 2pm: 15-20 cucumber slices and small box of pineapple juice Pre-Workout 4pm: Medium apple and serving of almonds (24) Workout (in pounds*) Squat SS w/ DB Rows: 3 sets of 6 reps at 225 (squat) & 70 (Rows) Seated cable rows SS w/ Chinups: 3 sets of 6 reps at 70 (cable rows) BB Cur...

ok, great ! Also before i jump into my cardio tomorrow, i was wondering what you would reccomend. doing cardio in the a.m. then eating small throughout the day or warrior till the afternoon and then do my cardio?

just to clarify, the EDT blocks will be added in on the days that i do the german loading pattern twice a week ?

I have made some notes along with writing out my schedule to start the BP. Please Let me know if you have an suggestions or i need to change anything. Famine: 5 Days Nutrition: -No supplements! -Cut out as much protein as possible -Keep calories at 8x body weight (leave meals still hungry) -Drink as...