Beefcake's Blueprint Run

beefcake66 · Post by **beefcake66** » Sun Dec 12, 2010 2:08 pm

I gained about 10lbs pretty fast and for now I'm levelling out;
I've also discovered a few things about myself - I think I'm lactose intolerant, and I may have some food issues so I have to cut a bunch of things out if I want to not be bloated/gross/stink all the time haha... yep...
Continuing onwards!

RobRegish · Post by **RobRegish** » Sun Dec 12, 2010 7:14 pm

Gas and bloating are the fun parts

Good to hear on the weight gain (I'm assuming it's in the muscle bellies/muscle). If not, please let me know...

beefcake66 · Post by **beefcake66** » Sun Dec 12, 2010 9:25 pm

I think my body just wanted to get back to its "comfortable" weight. I'm gaining 50/50 fat and muscle I think, maybe more fat than muscle, but it's levelling out. Being endo sucks

I'm just gonna be cruising for a little while now continuing my workouts and then I'll do famine again early January

RobRegish · Post by **RobRegish** » Mon Dec 13, 2010 6:44 am

Being an endo, you may want to structure the rest of your Feast caloric intake along the following lines:

Training days: 100% of maintenance calories
Off days: 80% of maintenance calories

Most important: Doing cardio on the off days takes advantage of the caloric deficit to facilitate fat burning. Doubly so if cardio is done on an empty stomach shortly after rising with a strong cup of java in you.

REASON: You'll burn the same # of calories as in a fed state however, a higher percentage of those calories will be burned from bodyfat. With blood glucose low from the overnight fast, your body will be forced to tap into stored bodyfat that much sooner.

Presto - more fat loss for your cardio efforts!

beefcake66 · Post by **beefcake66** » Mon Dec 13, 2010 12:06 pm

I've always been a fan of fasted morning cardio, I've had good results (and the ability to actually wake up) doing it. I never do HIIT, partially because of my knee issues/surgery and partly because I don't like it :p

I need to get back into the groove but I'm kind of getting into a new stage of life so I'm acclimatizing myself to everything.

I think I figured out my maintenance calories these past few weeks though, somewhere between 2200 and 2400 cals. I may be overestimating because I love food :p

2200 on lifting days, 1800 on off days...?
I've been thinking about doing this, but I'm going to start a very slow cut come January... may have to cut back the cals a bit more, but I have to wait till I'm actually doing well and counting on a cut for that to be figured out.

BTW: Weighed in at 148.5lbs this morning, weight's still going up, but after the amount of food I ate yesterday it may just be some extra water weight. Finished my second macrocycle of GST...

If I were to switch to cruise now, what is it that I should do differently?

RobRegish · Post by **RobRegish** » Mon Dec 13, 2010 9:22 pm

2200 on lifting days, 1800 on off days...?

A. Sounds about right.

Cruise I suggest switching templates to the 5 x 5 variation we use. Diet should see a return to maintenance levels. Recall we're establishing a new "norm" for the body.

You can't do that radically cutting/upping calories..

beefcake66 · Post by **beefcake66** » Tue Dec 14, 2010 7:32 am

Got ya. I'll start eating at maintenance as soon as I'm home from my christmas vacation (dec 28th). I can try to while I'm away but I doubt that it will work out lol... no clue what foods are going to be around or anything. Goin in blind.

RobRegish · Post by **RobRegish** » Tue Dec 14, 2010 9:21 am

Keep at it Beefcake.

In time, you'll find it. It takes a few runs with The Blueprint as I mention in 2.0 but once you dial it in.... no stopping you!

beefcake66 · Post by **beefcake66** » Thu Dec 16, 2010 8:34 am

Planning... (more so I can remember)

Week off: December 25 to January 1
Famine will start Jan 2
Feast 3 days of eating: Jan 7-8-9
Feast continues as a cut: on days 2200/off days 1800

RobRegish · Post by **RobRegish** » Thu Dec 16, 2010 3:10 pm

Very nice. You and Princess Allie will be starting about the same time. Doing up a customized re-comp for her

Right here to support you!

beefcake66 · Post by **beefcake66** » Fri Dec 17, 2010 8:08 am

Yea I remember Allie said she'd be starting in the early January so I'm gonna try to match up with her. Maybe dual log? lol

It'd be nice to have a customized plan but it's better if I just do my own thing because I'm overly picky and I'm also quite poor lol, can't afford fancy plans!

RobRegish · Post by **RobRegish** » Fri Dec 17, 2010 10:10 pm

I understand..

Princess Allie... I'm doing something special for her so I can't wait. How she can top the condition she's in now though... good lord. The pics are amazing.

She did some INCREDIBLE work there. All the credit in the world to her. I know you can do it too!

beefcake66 · Post by **beefcake66** » Tue Dec 21, 2010 10:40 am

Uhm, hate to break it to you, but I'm gonna blow her out of the water

I'm pretty sure we're set on doing a dual log, I'm starting 1 day before her so it should be interesting! Side by side female results!

I'll be sticking with my GST, doing a cut, and doing a lot of cardio, and I hear she's going to be recomping and following a special plan of yours haha... so it should be VERY interesting...!

I'll be doin a contest starting January 2nd as well so I'll have before and after pictures with my run!

RobRegish · Post by **RobRegish** » Tue Dec 21, 2010 7:29 pm

Uh oh, Blueprint on Blueprint catfight guys.

Now I'm the LAST one to encourage this sort of thing but look for the poll soon:

Princess Allie vs. Beefcake: Blueprint Babe's Catfight on PPV

YES or NO?

It's tough decisions like this that I have to make, but as the author, I need to take responsibility of such matters