Marco takes it to the next level with Blueprint

[MarcoDeniro]

So after hearing much about the Blueprint program I decided to give it a go. I have been lifting for about 4years . the last year has been the seriousest and so I have to decided to take it to the next level. I will be running the Blueprint program with E-bol since this is one of the first adaptogens supplements I have heard good review~its the turk~.Today finds me back on the famine state. I attempted it before, after a week rest from the gym but I fell off the famine wagon.

I am doing this log for my written record as well as info for others.
I am Marco Deniro
38
6'4
230lbs @23 Bf
moderatly training for 4 years

[MarcoDeniro]

So today back in the Famine state Day1
Hr upon waking was 55-60bpm for 3 min as measured by Polar Heart Rate Monitor
Diet has consisted of Half of pomengrate and bannana for breakfast
Off to gym for workout ~not xactly as outlined in The Blueprint but similar~
will bring Blueprint outline workout to bear tomorow
Lunch has been 5 0z of spinach sauteed with onion splash with fresh lemon juice. a glass of v8
Snack~few pecans a few cahews
Snack~brown rice with a small piece of chicken breast
Snack ~5 oz of spinach v8
Snack~ 5 strawberries & and a apple
I really do not know what this equates to in calories but I do know that I am . And getting

[askmass]

Welcome to the tribe, Marco.

First time out with the famine isn't fun, I remember well... but hang in there, great things are days away and you'll find yourself looking forward to the short famine/detox phases in due time.

No kidding.

Best of luck, hang tough!

[RobRegish]

Great start and welcome aboard.

FYI everyone he has a big frame (6'4" if I remember correctly?) so I'm excited by the growth opportunity that provides.

Hang in there and stay strong. Remember, it's only 5 days. After that we hit the Feast and you'll be MUCH happier

Here to help with any questions you may have..

[MarcoDeniro]

This morning I woke up So hungry. I put my heart rate monitor on and fell back asleep. My avg was 60 max was 93
Anywho I did not get to workout but will tommorow.
My diet consisted of
snack 1: pomegrant, bannana, v8
snack 2: bag of spinach sauteed
snack 3: few pecans pomengrate and cherries
snack 4: Kar's sweet 'n salty mix~highlight~ even though the spinach was good
snack 5: huge salad
snack 6: half of a hamburger patty
snack 7: v8 and more trail mix
snack 8: brown rice with lean hamburger~not to much beef~
snack 9: steamed brocolli
snack 10: few almonds
not to hard

[RobRegish]

Your baseline mentioned prior was 55 to 60. Ideally, it's one # but let's work with that. Call it 57.

What you're looking for is to see it increasing over these next 5 days, getting to a level of about 65 beats per minute. Doesn't have to be exact but that's the neighborhood you should be in..

[MarcoDeniro]

Your baseline mentioned prior was 55 to 60. Ideally, it's one # but let's work with that. Call it 57.

What you're looking for is to see it increasing over these next 5 days, getting to a level of about 65 beats per minute. Doesn't have to be exact but that's the neighborhood you should be in..

Baseline~ lying in bed first thing in the Morning ~avg 55
Today Avg was 56 bpm
morning weight 229 @24 %
Snack 1: quarter of a pomengrate, 5 strawberries and handful of blueberries . Handful Of trail mix
Snack 2:Apple
Workout
Chest &Tri's
Incline
40lbs x 15
65lbs x 12
70lbs x10
70lbs x10
Flat~Smith Machine~just counting plates
90lbs x15
140lbs x12
160lbs x10
160lbs x10
90 x10
90 x10
Fly Machine
120lb x12
120lbs x10
120lbs x10
100lbs x30
Triceps pulldown with rope `spread
40lbs x12
50lbs x12
50lbs x10
triceps pushdown superset with pulldown rope
3X40lbs x12~~~~~~~20lbsx10
717 cal
Max Hr 168
Avg Hr 122
Duration 1:03

[MarcoDeniro]

Just to be clear no amino acid cocktails during this stage

[RobRegish]

Correct. And nice start

[MarcoDeniro]

snack 3: ~pwo~ brown rice with 1 Ounce of ground break
snack 4: handful of cashews
snack 5: Half of v8 half bag of spinach
snack 6: handful of blueberries
Cardio workout 30 min
100 leg lifts
Rotary Torso
35@60lbs
50@30lbs
Ab Machine
2x30@80lbs

Got the biggest cramp in my middle abs and sides from rotary torso.
duration 1:13
1174 cal
57 min in zone 131-185
Max hr 177
Avg hr 145
My daughter said I smelled like pee on the way home.
Could be the Phenylethylamine~PEA~
Or it could be indication of other things
stopped and got chicken nuggets and fries after gym gace half of the fries away. It still falls within my calorie restricted famine
Snack 7: banana
Snack 8: bowl of fruit~ apples ~strawberries~blueberries

[RobRegish]

Great going. Stick with it, it's almost over!

[MarcoDeniro]

65 bpm waking HR
I left my monitor on through the night
6.11 hour sleep burned 610 calories
Max Hr 97 WTF
Avg Hr 66
Feeling hungry.Dull Headache No biggie. Prolly feel better after I eat again. How do u figure out caloric intake of berriers and such. I would love to put a Kvalue to my diet for records. I know it can't be over 1800 calories
Morning weight 230 @26.8%
Snack 1: Bannana and 18 cashew kernals 170 cal

[MarcoDeniro]

Rob I have an array of supplements at my disposal. However maybe on my next run I can utilize your suggested products.
I have Bulk Bcaa's ,
Omega sports ONE which contains L-Leucine 5g~glutamine AKG 1g~calcium alphaketoisoaporate 500mg ~l-pheylanine 500mg along with 12 g of hydrolyzed rice syrup
E-bol
I have host of others but I dont want to skew results of using the blueprint. However I would like to utlize whatever I have if it would help.

[RobRegish]

Nice work on the famine so far. And I see your resting heart rate is increasing

Now, on the supps... the bulk BCAA's will serve you well. The BCAA loading protocols recommended in Blueprint you'll for sure want to consult as they make a BIG difference.

Best to keep it simple during your first run. A quality ecdy plus BCAA formula peri-workout is logical, makes sense and is fiscally responsible.

Hang in there, you're doing well!!