Justin's + Nick's TFOF ( CUT)

[RobRegish]

Hmmm...

Tryptophan's back, or so I'm told I overheard one of the 3Faces of Fear(tm) talking about this just the other day!!!

Honestly, give GammGH a whirl just once. Why? Well, here's some random feedback....

Gamma GH - WOW!

https://bodybuildingsupplements.com/phpB ... .php?t=505

Whole lotta' info related to such right there!! Sincerely hope that helps you sir...

[Justin]

Hey Rob I was reading over the the EDT's in my personalized BP and I was wondering if their the same as the old 2.0 as in the new one as theirs specific rep ranged we want to hit each workout does this mean were using different weights in each workout or its the same concept but we only go to 4-6 reps the first week with a weight we can perform 10 reps and the next week we keep same weight but to per say 8-10 reps??

Another thing is I was wondering if you could take a look at the diet for the FEAST, It's completely different from what I used to so if you'd take a look that would be great and let me know what you think/or what we can improve. Thanks

heres the link to spreadsheet, feel free to use as reference to 3.0 diet if you like it Smile

Based on 60,25,15 ratio and a maintenance of 2700 cals

https://spreadsheets.google.com/ccc?key ... zeUE&hl=en

Thanks a lot ROB

[RobRegish]

Hey Rob I was reading over the the EDT's in my personalized BP and I was wondering if their the same as the old 2.0 as in the new one as theirs specific rep ranged we want to hit each workout does this mean were using different weights in each workout or its the same concept but we only go to 4-6 reps the first week with a weight we can perform 10 reps and the next week we keep same weight but to per say 8-10 reps??

A. Same concept. You keep the weights constant and work on increasing the reps from session to session. Once you're able to perform 20% more reps vs. the baseline workout, you have 2 options;

1. Increase the weights 5% and start over OR
2. Switch up the exercise template!!

PM me if you need any help or just dial me up!! One of the 3Faces of Fear(tm) will be on the other end with answers.

Honest ones...

Another thing is I was wondering if you could take a look at the diet for the FEAST, It's completely different from what I used to so if you'd take a look that would be great and let me know what you think/or what we can improve. Thanks

heres the link to spreadsheet, feel free to use as reference to 3.0 diet if you like it Smile

Based on 60,25,15 ratio and a maintenance of 2700 cals

https://spreadsheets.google.com/ccc?key ... zeUE&hl=en

Thanks a lot ROB

A. OK, I'll give it a look later today. Do me/us a favor though please: Call one of us at 860-753-0373 after 3PM EST today.

One of us will have the answer!!!

[Justin]

thanks a lot ROB!! I'll do that!

[RobRegish]

thanks a lot ROB!! I'll do that!

Glad I/we could help...

[Nick-is-TLF]

just took my last HR of my week off this morning!

AVE HR= 56 bpm

tomoro...... the famine begins !!!

ill post weight and maybe some before pics later this afternoon

[Justin]

hahah you know it :p

[RobRegish]

just took my last HR of my week off this morning!

AVE HR= 56 bpm

tomoro...... the famine begins !!!

ill post weight and maybe some before pics later this afternoon

Great job laying the objective diagnostic groundwork Nick!!! Now stay close... hang on tight and CALL ME IF YOU NEED ME!!!

THIS GOES FOR ALL YOU GUYS (AND GALS) TOO!!!

860-753-0373

Mon - Sunday 9AM - 6PM EST ('cept on Sundays from 10 - 11:30 AM). That's Daddy/Nicholas Maximus' church/donut time together...

[Nick-is-TLF]

i know during famine we're supposed to keep supps to an absolute minimum however, being on such a high cal deficit, would it be beneficial to take ECA (200 mg caffeine, 24 mg ephedrine hcl and aspirin) to take advantage of the low cals to burn some fat ?

[Justin]

AVG BPM: 64
Weight this morning: 186 (I dropped four pounds during my week off and i gained some fat, i hope it was all water weight)

Day 1 of famine!! here we go!


Hey Rob I was wondering if Cardio on off days during the Famine are okay,.... 15 minute HIIT sessions.?

[Nick-is-TLF]

so i woke up this morning and took my heart rate and it went up to 60 which i found very strange considering the average i took from my week off ( only yesterday) was 56.

other than that my energy is really good so far although the hunger is there :S

another thing.... during my week off i went from 190 to 201!!! the lack of exercise and excess eating really came on fast !!

anyway, im eager to hit the gym today finally after the week off !!

[RobRegish]

AVG BPM: 64
Weight this morning: 186 (I dropped four pounds during my week off and i gained some fat, i hope it was all water weight)

Day 1 of famine!! here we go!


Hey Rob I was wondering if Cardio on off days during the Famine are okay,.... 15 minute HIIT sessions.?

A. Nope, not if you have the energy. Bless you if you do!!!

I/we prefer LISS though during Famine. The workouts are hard enough!

[Nick-is-TLF]

JUSTIN (weight 186)
NICK (weight 201)

Some pics for the beginning of the BP!

[Justin]

FAMINE WORKOUT # 1

JUSTIN:
Squat:
225 x 5
245 x 5
295 x 4 PR

2 Hand DB row:
85 x 5
90 x 6 PR
90 x 5

Seated Row:
36 x 7
40 x 5
38 x 5

Pullup:
- x 7
20 x 4
- x 4

Biceps:
Standing DB curl : 110 x 5 PR
Incline DB curl: 50 x 4
Preacher curl: 90 x 5

NICK:
Squat: 315 x 6 PR, 315 x 5, 335 x 2
+
DB ROW: 90 x 6, 90 x 6 , 90 x 6

Cable Row: 36 x 6, 40 x 6, 40 x 6
+
Pullup: - x 6, 20 x 6, 20 x 4

BICEPS:

Standing DB curl: 55 x 6,
Incline DB curl: 55 x 5
Preacher: 100 x 4

+ 10 minutes of LISS cardio on the treadmill

NOTES
-overall today's workout felt great wasn't tired at all, felt strong and energetic actually! so far so good!

QUESTIONS:
- We were wondering whether 200 mg of caffeine and 24 mg ephidrine HCL , and asprin would be good for the famine phase to take advantage of being on a low CAL diet. Therefore burning as much fat as possible during the 5 days?

THANKS.