Hey guys,
This is my first BluePrint run. I'm leaving for Hawaii Feb 13th, so hoping to wrap up my first run before then. I'd say I'm focusing on lowering my bf%, then strength and size second and third. I'm a endo/mesomorph tending towards meso. Consider me a beginner. I work out off and on, but this is the first real program I've followed. I lost 30 pounds this spring and would now like to go further. As of this morning I weigh 172lbs. During my week of rest my heart rate was usually around 67bpm.
I will be using the BP stack from Mass. I ordered it 2 weeks ago, hopefully will be here before Christmas (Merry Christmas to me!) I didn't order any Mass Pro Whey, although I wish I had. I live in Canada, so I'll have to order some with my next stack... Instead I'll be using MyoFusion as it claims to be a cold processed blend of Casein, Whey and egg protein.
First day of famine is over. I feel really good. I'm happy, lots of energy, but just a small headache. Not suprising. I finished the day with around 800 cals and 15g of protein. Tomorrow I'll try and get my calories between 1000 and 1400.
First workout went as follows:
Superset 1
Squats 105x6 125x6 155x4
Bend over rows 115x6 125x6 125x6
Superset 2
Standing Barbell Curls 65x6 50x6 45x6
Incline Dumbell Curls 25(each)x6 25x5 25x6
Preacher Curls 65x6 50x6 45x6
So a few questions. Is there a difference between lecithin granuals and lecithin pills? Is it a problem to take gabba at night during famine. And the last one is wierd. The last 4 nights I've taken gabba (NOW brand), it has made a huge difference in how much I sleep and the quality of my sleep. The question is the last 2 mornings my heart rate was 75bpm, does gabba mess with heart rate. I had a beer roughly 4 hours prior to taking the gabba both nights then today I read not to take gabba with alcohol... I have never had problems with NOW brand for other products...
And thanks in advance Rob. I will definitely write a review with before and after pics when I'm through. For now just concentrating on week at a time.
warriorcookie's first run
Welcome aboard! We're happy to have you here and this place exists to help you. And help you I will..
Strong start so let's get to your questions:
Q. Is there a difference between lecithin granuals and lecithin pills?
A. Yes, the cost. Get the granuals
Is it a problem to take gabba at night during famine.
A. YES, it is. Do NOT take it during Famine. Here's how to use it during Feast/Cruise:
https://bodybuildingsupplements.com/prohormone.html
If interested in boosting growth hormone even further (naturally), I offer the following as a suggestion given there is new data emerging on such. Note that GH release peaks during the first 90 minutes of deep sleep, so that's your starting point and window within which everyone should take advantage. Note also that going to bed on a belly full of carbs blunts this GH release! Back on point... with respect to GABA:
There is new research pointing to beneficial effects of consuming GABA pre-training. If willing to entertain, I'd suggest 3g prior to the workout on an empty a stomach as possible. Reason: recently a study demonstrated it quadruples GH output of the training session:
https://www.ergo-log.com/gabagh.html
Ideal during Feast/Cruise and quite economical at that. NOTE: Start with a LOW dose on an EMPTY stomach. GABA can impart a flushing effect if you're not familiar with it. Start with 1g and work your way up to 3g about 30 min prior to the workout. If using a pre-workout thermogenic or coffee, ideal to take it alongside as GABA can cause drownsiness and relaxation.
The empty stomach part is important b/c if consumed alongside protein, the other aminos inherent therein will compete with GABA (and win), washing out its ability to cross the blood/brain barrier.
There is even research supporting a 550% increase in GH when taken prior to bed. In one study conducted by Italy's First Medical Clinic, University of Milan - a 5 gram oral dose was shown to increase Human Growth Hormone (HGH) by 550% within 90 minutes.
Consider dosing prior to workouts, away from food during the day and before bedtime if you haven't eaten in a few hours. In fact, I keep a bottle of Gamma GH by my bathroom sink. If I get up at night to use the bathroom, 5g of GammaGH goes down the hatch for another GH spike. It also gives helps me fall back to sleep easier. So... multiple opportunities to boost GH if so inclined.
One last point on "cheap" GABA vs. GammaGH. The reason the cheapies are so cheap is that they come out of China. The last cheapie I saw cited "pharmaceutical grade/limited edition" GABA. There is no standard for "pharmaceutical grade" btw and if it's so limited edition, why has it been on the market for 3+ years and running? China is also the place that laced infant formula with Melamine not once but TWICE and KILLED infants in this country. Not me. Not in my body..
GammaGH is 100% pure HPLC/HPCS GABA. That means its free of any harmful contaminants, lethal melamine etc.. I'm as much into saving a buck as anyone but please do take your health into consideration before purchasing these things. The pricepoint isn't THAT different and certainly not worth the risk that's present. My $0.02...
If interested in another GH boosting amino that's economical yet doesn't cause drowsiness, please consider the following:
Glycine
Here's what I do given the fact GammaGH causes relaxation. When I take 3g prior to the workout, I co-ingest 3 Burn It Up caps and strong cup of Joe. Problem solved. Do get your Dr.'s clearance on ALL of these suggestions. For more on Burn It Up!, see here:
https://bodybuildingsupplements.com/phpB ... .php?t=943
Do these multiple transient increases in GH lead to more muscle/less fat over time? That hasn't been studied or proven yet. However, I do feel strongly that it does and eagerly await that to be born out. One thing you can feel in short order; recovery from exercise certainly improves. There is, I feel... great benefit to the tendons, skin and other organs given the opportunity to boost GH at various times throughout the day.
Given it's pricepoint to potential benefit ratio, I hope you can see why GammaGH may be worthwhile.
And the last one is wierd. The last 4 nights I've taken gabba (NOW brand), it has made a huge difference in how much I sleep and the quality of my sleep. The question is the last 2 mornings my heart rate was 75bpm, does gabba mess with heart rate.
A. Yes, it likely lowers it but only transiently after administration. Do NOT take it during Famine.
With respect to making a difference in sleep quality, it SURE DOES. If you haven't tried this yet guys you're not going to believe it. It does this better than any other IMO and it's at the top of my list. Melatonin, ZMA etc will also improve sleep quality but NOTHING comes close to GammaGH's REM sleep potential, especially when a 550% GH elevation comes along for the ride!
.
I had a beer roughly 4 hours prior to taking the gabba both nights then today I read not to take gabba with alcohol... I have never had problems with NOW brand for other products...
A. This is the standard warning for all CNS depressants with alcohol and yes, it will intensify the effects (mutual potentiation). Some people read this is "This just means they stack REALLY well together".
Other people think that and never wake up. Not trying to scare anyone, but best to proceed cautiously.
One final point: You'll see me recommending a lot of MASS's products here. I do so b/c I've tried MANY brands and keep coming back for a reason: they work and work well. I've run the diagnostics too. Blood/saliva work on Adaptogen N, Multistix on Kre-Anabolyn etc.
Ultimately, I want YOU to use what works best for YOU! Since I make no money on these recommendations, I'm hoping it'll save you some money that I'll never get back. Check out the Burn It Up thread for the experiences of others, as an example.
Again - Use quality and use what works for YOU. Whatever that turns out to be, my job is to help you get the most out of it. And I for damn sure will!!
Strong start so let's get to your questions:
Q. Is there a difference between lecithin granuals and lecithin pills?
A. Yes, the cost. Get the granuals
Is it a problem to take gabba at night during famine.
A. YES, it is. Do NOT take it during Famine. Here's how to use it during Feast/Cruise:
https://bodybuildingsupplements.com/prohormone.html
If interested in boosting growth hormone even further (naturally), I offer the following as a suggestion given there is new data emerging on such. Note that GH release peaks during the first 90 minutes of deep sleep, so that's your starting point and window within which everyone should take advantage. Note also that going to bed on a belly full of carbs blunts this GH release! Back on point... with respect to GABA:
There is new research pointing to beneficial effects of consuming GABA pre-training. If willing to entertain, I'd suggest 3g prior to the workout on an empty a stomach as possible. Reason: recently a study demonstrated it quadruples GH output of the training session:
https://www.ergo-log.com/gabagh.html
Ideal during Feast/Cruise and quite economical at that. NOTE: Start with a LOW dose on an EMPTY stomach. GABA can impart a flushing effect if you're not familiar with it. Start with 1g and work your way up to 3g about 30 min prior to the workout. If using a pre-workout thermogenic or coffee, ideal to take it alongside as GABA can cause drownsiness and relaxation.
The empty stomach part is important b/c if consumed alongside protein, the other aminos inherent therein will compete with GABA (and win), washing out its ability to cross the blood/brain barrier.
There is even research supporting a 550% increase in GH when taken prior to bed. In one study conducted by Italy's First Medical Clinic, University of Milan - a 5 gram oral dose was shown to increase Human Growth Hormone (HGH) by 550% within 90 minutes.
Consider dosing prior to workouts, away from food during the day and before bedtime if you haven't eaten in a few hours. In fact, I keep a bottle of Gamma GH by my bathroom sink. If I get up at night to use the bathroom, 5g of GammaGH goes down the hatch for another GH spike. It also gives helps me fall back to sleep easier. So... multiple opportunities to boost GH if so inclined.
One last point on "cheap" GABA vs. GammaGH. The reason the cheapies are so cheap is that they come out of China. The last cheapie I saw cited "pharmaceutical grade/limited edition" GABA. There is no standard for "pharmaceutical grade" btw and if it's so limited edition, why has it been on the market for 3+ years and running? China is also the place that laced infant formula with Melamine not once but TWICE and KILLED infants in this country. Not me. Not in my body..
GammaGH is 100% pure HPLC/HPCS GABA. That means its free of any harmful contaminants, lethal melamine etc.. I'm as much into saving a buck as anyone but please do take your health into consideration before purchasing these things. The pricepoint isn't THAT different and certainly not worth the risk that's present. My $0.02...
If interested in another GH boosting amino that's economical yet doesn't cause drowsiness, please consider the following:
Glycine
Here's what I do given the fact GammaGH causes relaxation. When I take 3g prior to the workout, I co-ingest 3 Burn It Up caps and strong cup of Joe. Problem solved. Do get your Dr.'s clearance on ALL of these suggestions. For more on Burn It Up!, see here:
https://bodybuildingsupplements.com/phpB ... .php?t=943
Do these multiple transient increases in GH lead to more muscle/less fat over time? That hasn't been studied or proven yet. However, I do feel strongly that it does and eagerly await that to be born out. One thing you can feel in short order; recovery from exercise certainly improves. There is, I feel... great benefit to the tendons, skin and other organs given the opportunity to boost GH at various times throughout the day.
Given it's pricepoint to potential benefit ratio, I hope you can see why GammaGH may be worthwhile.
And the last one is wierd. The last 4 nights I've taken gabba (NOW brand), it has made a huge difference in how much I sleep and the quality of my sleep. The question is the last 2 mornings my heart rate was 75bpm, does gabba mess with heart rate.
A. Yes, it likely lowers it but only transiently after administration. Do NOT take it during Famine.
With respect to making a difference in sleep quality, it SURE DOES. If you haven't tried this yet guys you're not going to believe it. It does this better than any other IMO and it's at the top of my list. Melatonin, ZMA etc will also improve sleep quality but NOTHING comes close to GammaGH's REM sleep potential, especially when a 550% GH elevation comes along for the ride!
.
I had a beer roughly 4 hours prior to taking the gabba both nights then today I read not to take gabba with alcohol... I have never had problems with NOW brand for other products...
A. This is the standard warning for all CNS depressants with alcohol and yes, it will intensify the effects (mutual potentiation). Some people read this is "This just means they stack REALLY well together".
Other people think that and never wake up. Not trying to scare anyone, but best to proceed cautiously.
One final point: You'll see me recommending a lot of MASS's products here. I do so b/c I've tried MANY brands and keep coming back for a reason: they work and work well. I've run the diagnostics too. Blood/saliva work on Adaptogen N, Multistix on Kre-Anabolyn etc.
Ultimately, I want YOU to use what works best for YOU! Since I make no money on these recommendations, I'm hoping it'll save you some money that I'll never get back. Check out the Burn It Up thread for the experiences of others, as an example.
Again - Use quality and use what works for YOU. Whatever that turns out to be, my job is to help you get the most out of it. And I for damn sure will!!
-
warriorcookie
- Posts: 105
- Joined: Thu Aug 26, 2010 11:32 am
Thanks for the awesome info. Ya, I was hoping to take the gabba to help sleep (I don't sleep well with an empty stomach), but I wasn't thinking about the elevated HGH. Definitely makes sense when you point it out. Thanks.
I certainly appreciate your opinion on which products are high quality, saves me from have to spend money trying different products when you already have
Well, woke up this morning with a massive headache. I think I'm dehydrated despite me drinking a little over 2L (64oz) of water. Drank a couple glasses of water and it seemed to help. Made the A Little Bit of Everything Smoothie in my vitamix, gave my wife half, now i'm sipping on the other half and the headache is almost gone.
171lbs, didn't check my heart rate.
I'll post again after workout #2 (on day 3)
Thanks
I certainly appreciate your opinion on which products are high quality, saves me from have to spend money trying different products when you already have
Well, woke up this morning with a massive headache. I think I'm dehydrated despite me drinking a little over 2L (64oz) of water. Drank a couple glasses of water and it seemed to help. Made the A Little Bit of Everything Smoothie in my vitamix, gave my wife half, now i'm sipping on the other half and the headache is almost gone.
171lbs, didn't check my heart rate.
I'll post again after workout #2 (on day 3)
Thanks
-
warriorcookie
- Posts: 105
- Joined: Thu Aug 26, 2010 11:32 am
hehe, sorry, I know I said I was going to post tomorrow after my workout, I'm pretty excited though! My musclemass BP stack showed up today! Well, actually on Friday, didn't get the delivery slip from the mailbox until today though. Just wanted to say that I live in Canada and it didn't seem to cause any issues at all to get it across the border. No duty, customs's fees, taxes or anything. I can't wait until Friday now to start my feast!!
Anyway, I finished the day with almost 1000 calories and almost 40g of protein.
Stay tuned for more...
Oh ya, I work out at home. I have a bench with free weights and some other basic stuff. No cable machine though. Instead of cable pressdowns for my workout tomorrow is there a free weight movement I can sub? Perhaps weighted dips?
Anyway, I finished the day with almost 1000 calories and almost 40g of protein.
Stay tuned for more...
Oh ya, I work out at home. I have a bench with free weights and some other basic stuff. No cable machine though. Instead of cable pressdowns for my workout tomorrow is there a free weight movement I can sub? Perhaps weighted dips?
-
warriorcookie
- Posts: 105
- Joined: Thu Aug 26, 2010 11:32 am
Dec 21. 170lbs
I'm at 1200 cals with 36g protein.
soooo, I may have over done it on this workout... I think I miss understood the stickies, maybe not. This workout was much more brutal than monday. Take a look and let me know.
Superset 1
Wide Grip Bench Press 95x10 95x9 95x9 95x8
Seated Dumbell Shoulder Press 25x8 20x8 15x9 15x8
Superset 2
Close Grip Bench Press 85x8 75x8 75x8 75x8
Seated Dumbell Shoulder Press 15x8 15x8 15x8 15x8
Superset 3
Incline Bench Press 65x8 65x8 65x8 65x8
Seated Dumbell Shoulder Press 15x7 10x9 10x7 5x9
Superset 4
Decline Bench Press 65x8 65x8 65x8 65x8
Seated Dumbell Shoulder Press 5x9 5x8 5x8 5x8
Decline Close Grip Bench Press 55x9 55x8 55x8 55x8
Skull Crushers 35x8 30x9 30x8 25x10
Dips (straight leg, bodyweight) 8 8 7 5
Dips (bent legs, bodyweight) 9 9 8 8
Like I say, I hope I didn't over do it, maybe that's a good thing. I'm young, I think recovery is on my side. On the other hand, maybe traction will be slow in feast. Either way, I'm learning. Rob, please set me straight.
I'm beat. Going to bed.
I'm at 1200 cals with 36g protein.
soooo, I may have over done it on this workout... I think I miss understood the stickies, maybe not. This workout was much more brutal than monday. Take a look and let me know.
Superset 1
Wide Grip Bench Press 95x10 95x9 95x9 95x8
Seated Dumbell Shoulder Press 25x8 20x8 15x9 15x8
Superset 2
Close Grip Bench Press 85x8 75x8 75x8 75x8
Seated Dumbell Shoulder Press 15x8 15x8 15x8 15x8
Superset 3
Incline Bench Press 65x8 65x8 65x8 65x8
Seated Dumbell Shoulder Press 15x7 10x9 10x7 5x9
Superset 4
Decline Bench Press 65x8 65x8 65x8 65x8
Seated Dumbell Shoulder Press 5x9 5x8 5x8 5x8
Decline Close Grip Bench Press 55x9 55x8 55x8 55x8
Skull Crushers 35x8 30x9 30x8 25x10
Dips (straight leg, bodyweight) 8 8 7 5
Dips (bent legs, bodyweight) 9 9 8 8
Like I say, I hope I didn't over do it, maybe that's a good thing. I'm young, I think recovery is on my side. On the other hand, maybe traction will be slow in feast. Either way, I'm learning. Rob, please set me straight.
I'm beat. Going to bed.
-
warriorcookie
- Posts: 105
- Joined: Thu Aug 26, 2010 11:32 am
hehe, thanks rob. I had read and re-read you stickies, then did my workout. I felt #2 was waaay more brutal than #1. I looked at other people's journals and saw they had done way less sets than I did.
Did I get my supersets right or too many? should there be a total of 96 sets of 8-10 reps like I did or 12 sets of 8-10 reps?
Also, I suspect something is off with my RHR. I had just been checking with a watch and my finger to my neck while lying in bed. I found my chest sensor last night for my garmin and I wish I found it last week now. If I take my heart rate with my monitor it showed 66bpm this morning. When I put my finger to my neck and hold a watch, my heart rate rises to 72bpm very quickly on the monitor. I counted for a minute and got 72 as well. I'll give both readings tomorow and the next, but I wish I had found this thing earlier.
also down to 169lbs, and dragging my but. can't stop thinking of eggs. Yesterday it was gravy, I don't even like gravy, but yesterday I was gearing to kill for gravy (Specifically KFC gravy)
Did I get my supersets right or too many? should there be a total of 96 sets of 8-10 reps like I did or 12 sets of 8-10 reps?
Also, I suspect something is off with my RHR. I had just been checking with a watch and my finger to my neck while lying in bed. I found my chest sensor last night for my garmin and I wish I found it last week now. If I take my heart rate with my monitor it showed 66bpm this morning. When I put my finger to my neck and hold a watch, my heart rate rises to 72bpm very quickly on the monitor. I counted for a minute and got 72 as well. I'll give both readings tomorow and the next, but I wish I had found this thing earlier.
also down to 169lbs, and dragging my but. can't stop thinking of eggs. Yesterday it was gravy, I don't even like gravy, but yesterday I was gearing to kill for gravy (Specifically KFC gravy)
96 sets? I'm not that cruel
12 sets of 8-10 reps. There you go.. Now you MAY not require workout #3. Many don't. If you've dropped a lb/day or thereabouts and RHR is close to 8 beats per minute elevated... you get a waiver.
Your call but right here to offer my guidance. As always, DISCONTINUE if you feel sick, off etc. Otherwise, great work!
12 sets of 8-10 reps. There you go.. Now you MAY not require workout #3. Many don't. If you've dropped a lb/day or thereabouts and RHR is close to 8 beats per minute elevated... you get a waiver.
Your call but right here to offer my guidance. As always, DISCONTINUE if you feel sick, off etc. Otherwise, great work!
-
warriorcookie
- Posts: 105
- Joined: Thu Aug 26, 2010 11:32 am
well, I did 96. That explains why I can barely lift my arms above my head. Lol. I'm such a noob. I still have troubles with some of the terminology. Haha, oh well, I'm learning and having fun.
I'm going with the intention of doing my last workout tomorrow morning, but I'll see how I feel.
Thanks Rob.
I'm going with the intention of doing my last workout tomorrow morning, but I'll see how I feel.
Thanks Rob.
WOW.
So sorry. I guess it could have been clearer. Don't feel bad. I think people make certain assumptions when writing programs. Unfortunately, people can mis-interpret things.
Anyway, PLEASE take it easy. That's a LOT of work and I have some concerns based upon the soreness level/your other comments. I think you may already be there...
So sorry. I guess it could have been clearer. Don't feel bad. I think people make certain assumptions when writing programs. Unfortunately, people can mis-interpret things.
Anyway, PLEASE take it easy. That's a LOT of work and I have some concerns based upon the soreness level/your other comments. I think you may already be there...
-
warriorcookie
- Posts: 105
- Joined: Thu Aug 26, 2010 11:32 am
no apology necessary. I don't feel bad. I'm laughing about it.
I'm still undecided on the last workout. I know traction is difficult in feast if I take famine too deep. I trust what you are saying. In the morning I will weigh in and check my heartrate. I'll let you know how I'm doing, I won't decide on my final workout until I hear from you after that point. I am very dehydrated again. I'll up my water too.
What is the best way to proceed for feast. I am 26. Am looking to cut fat primarily. Gain muscle size and strength second and third (although still important).
1.) for calories should I be in the upper range or lower range recomended on page 28? or should I do the descending caloric spiral? (I don't want to give away the exact numbers for the trolls )
2.) liver tabs for 7 days then one of the BCAA protocols or just straight to BCAA's, and which BCAA protocol would you recommend in my case?
I have the BP stack from musclemass.
I'm still undecided on the last workout. I know traction is difficult in feast if I take famine too deep. I trust what you are saying. In the morning I will weigh in and check my heartrate. I'll let you know how I'm doing, I won't decide on my final workout until I hear from you after that point. I am very dehydrated again. I'll up my water too.
What is the best way to proceed for feast. I am 26. Am looking to cut fat primarily. Gain muscle size and strength second and third (although still important).
1.) for calories should I be in the upper range or lower range recomended on page 28? or should I do the descending caloric spiral? (I don't want to give away the exact numbers for the trolls
)2.) liver tabs for 7 days then one of the BCAA protocols or just straight to BCAA's, and which BCAA protocol would you recommend in my case?
I have the BP stack from musclemass.
