Buffer's 14 week recomp paradigm

the_buffer · Post by **the_buffer** » Sat Mar 05, 2011 4:05 pm

BP v 2.0 is a mass program and 3.0 is for recomp. Having done both, this time I'm doing a bit of a hybrid of the two using a 14 week paradigm that is broken into 5 phases.

**Phase 1: Active Recovery**

Begins today.

This is a take on the "week off", I won't be tracking my food, but also not pigging out, just eating comfortably.

I won't be doing any weight training, just some light cardio, and daily stretching. This decision came after my last massage appointment where the masseuse told me that for my frame my muscles are fairly large, but are extremely tight and don't have as much flexibility as they should.

I'll also be recording my heart rate each morning to get a baseline for famine.

I decided to make this week off/active recovery a built in part of the 14 weeks since I made the mistake of skipping it last time and wound up having to start all over two days into famine.

bigpelo · Post by **bigpelo** » Sun Mar 06, 2011 4:36 pm

Good luck with this run! I will be following closely.

beefcake66 · Post by **beefcake66** » Mon Mar 07, 2011 10:31 am

I'm interested and will be lurking silently like I do in all logs here haha..

I really want to do the 3.0... I need to cut the fat and I keep hearing such great things about 3.0 and no way I can get my hands on it! Booooo...

Unfortunately I'm a week ahead of you - I just finished my week off.

the_buffer · Post by **the_buffer** » Tue Mar 08, 2011 11:59 am

thanks guys...

I've been monitoring my heart beat the last few days upon waking and I don't think this is going to work... My HB has ranged from 84 BPM to 104, so it's somewhat difficult to get a baseline with that. So I'll just go with the five day famine as normal and stop wearing my stop watch to bed.

Hank! · Post by **Hank!** » Tue Mar 08, 2011 12:07 pm

If you can find mulistix they may help buffer

I found them on Amazon for $20, not sure bout Canuck laws on importing tho

the_buffer · Post by **the_buffer** » Wed Mar 09, 2011 10:38 am

thanks for the suggestion Hank, I start famine tomorrow, so I certainly won't be able to use them for this run, but perhaps the next one.

the_buffer · Post by **the_buffer** » Thu Mar 10, 2011 12:21 pm

I finished up the week off/active recovery and did my weigh-in today. I was up 6lbs... I was hoping to keep it to 3lbs, but I guess that just speaks to the power of rebound weight gain. So now I'm on to:

**Phase 2: Famine**

This is my 3rd go at famine, so I hope to be able to get through this without too much adversity. Actually I structured this so that I was on the week off for my wife's birthday and I'll be on the 3 day "big eat" for my birthday, so I won't really need to deprive myself too much.

expectations for this phase: My first time I dropped 4 lbs, the next time I dropped 9lbs, but that was following a failed attempt where I had a fair amount of rebound weight, so I expect to be somewhere in between the two.

the_buffer · Post by **the_buffer** » Thu Mar 10, 2011 12:30 pm

Today I did the first famine workout followed by 20 minutes of cardio.

So far it's beginning to look like my biggest challenge will actually be eating enough food today.

the_buffer · Post by **the_buffer** » Fri Mar 11, 2011 10:20 am

oi... only on day 2 of famine, and everything I see looks like food... lock up your cattle!

bigpelo · Post by **bigpelo** » Fri Mar 11, 2011 10:23 am

a week end of famine?

the_buffer · Post by **the_buffer** » Fri Mar 11, 2011 10:34 am

ya, but the payoff is that I don't have to be on famine for my birthday (presuming people remember this year).

RobRegish · Post by **RobRegish** » Fri Mar 11, 2011 5:14 pm

Happy Birthday (in advance) Buffer!!!

Whole lotta' stuff going on right now too. 3Faces of Fear(tm) have the Dr. Connelly thing, saving the Japanese (that Tsunami stuff) plus my boy Mo'mar needs a hand over there in Libya from The Blueprint Army.

Oh yeah, need to get my family back too.

Happy Birthday man!! You don't look a day older than however old it is you really are...

the_buffer · Post by **the_buffer** » Sat Mar 12, 2011 12:49 am

RobRegish wrote:Happy Birthday (in advance) Buffer!!!

Whole lotta' stuff going on right now too. 3Faces of Fear(tm) have the Dr. Connelly thing, saving the Japanese (that Tsunami stuff) plus my boy Mo'mar needs a hand over there in Libya from The Blueprint Army.

Oh yeah, need to get my family back too.

Happy Birthday man!! You don't look a day older than however old it is you really are...

Thanks. I'll be 32... do you take that back now?

the_buffer · Post by **the_buffer** » Sat Mar 12, 2011 12:58 am

Just so this makes sense... I work for Nav Canada (Canadian equivalent to FAA) so we are a 24hr site meaning I do shifts. My work week is 9 days long: 2 days, 2 midnights, 2 evenings, 3 off. It's actually pretty good despite how it may sound. The only time it's really tough is WHEN YOU'RE NOT EATING ANYTHING!

Anyway, after my first midnight I had to get the kids to school, then I had a lunch date with a female friend of mine who was having a rough time. Of course I didn't eat anything which was a bit weird... I think for the next three days I'm gonna wear my Blueprint T-shirt so I can just point to it when people ask why the hell a slender guy like me isn't eating.

Then I had to pick up the kids and watch them until my wife got home, so I'm doing pretty well in the sleep deprivation portion of famine as well.

I did my second famine workout today before my midnight shift, and I was surprised to find that despite the lack of food, creatine etc. my strength hasn't seemed to drop off that much.