Peb5048's first run at BP

[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?

[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...

[bigpelo]

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

[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.

[peb5048]

for the first 5 days I am loading creatine 20g/day and after that I'm bring it back down to 10g/day

[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...

[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!!

[RobRegish]

K man, on with the show...

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....