Buffer's 14 week recomp paradigm

the_buffer · Post by **the_buffer** » Thu Apr 07, 2011 3:50 pm

Feast is now over. Results: gained 3lbs fat, 5lbs lean.

Results/expectations: Was hoping for a little more lean gains, but overall, not bad for 3 weeks work (5lbs in 3 weeks outside of the BP world is pretty much unheard of without chemical help as far as I know).

BP 1RM is up to 247. My goal was 250, so that's pretty damn close.

Squat is hard to say, because as mentioned I've been focussing on going deeper more so than just weight.

Now onto:

**Phase 4: Cruise**

Duration: 2 weeks.

Supplements: just the basics (creatine, whey, multi)

Diet: cycling between 1x maintenance and 1.1x maintenance

Goals: Lean gains of 2-3lbs
Raise BP 1RM from 247 to 260
Raise Squat 1RM to 450

RobRegish · Post by **RobRegish** » Thu Apr 07, 2011 10:37 pm

5lbs lean body mass in 3 weeks, damn.

I going to try this BP thing, sooner or later..

Great work, Buffer!!

bigpelo · Post by **bigpelo** » Fri Apr 08, 2011 7:59 am

the_buffer wrote:Feast is now over. Results: gained 3lbs fat, 5lbs lean.

So it ended up being more a bulk than a recomp? (gaining 3 lbs fat)

Anyway, great work building up muscle!

the_buffer · Post by **the_buffer** » Fri Apr 08, 2011 2:43 pm

bigpelo wrote:
So it ended up being more a bulk than a recomp? (gaining 3 lbs fat)

Anyway, great work building up muscle!

Well, the feast part of it yes, but that is only phase 3 of 5

the_buffer · Post by **the_buffer** » Sat Apr 09, 2011 7:51 pm

Yesterday was the upper body workout. To be honest it's nice to be back on the split routine, so I can focus more on individual parts.

Today was the first of two cardio sessions for the fiscal week. Since my last workout was upper body I did HIIT.

the_buffer · Post by **the_buffer** » Wed Apr 13, 2011 12:08 pm

Monday was leg day, so I've been sore the last couple days. I did a pretty light cardio today. I was also in to see the chiropractor and got some much needed bone cracking taken care of.

RobRegish · Post by **RobRegish** » Thu Apr 14, 2011 7:00 am

the_buffer wrote:Yesterday was the upper body workout. To be honest it's nice to be back on the split routine, so I can focus more on individual parts.

Today was the first of two cardio sessions for the fiscal week. Since my last workout was upper body I did HIIT.

Right there with you Buffer. Recently returned to such and loving the benefits...

the_buffer · Post by **the_buffer** » Tue Apr 19, 2011 8:17 pm

It's been a few days since I've been able to post here, had a little side-project I've been helping a friend with

Anyway, today is the last day of cruise. I was originally planning to do a little cardio but instead decided to just make it a pure rest day.

tomorrow I'll be chiming in with the phase 4 results as I lead into the final phase...

the_buffer · Post by **the_buffer** » Wed Apr 20, 2011 12:50 pm

Results of Cruise: gained 3 lbs, half fat, half lean.

Results/expectations: A little more fat than I would've liked, but I was not as clean on my diet as I could've been.

Now onto:

**Phase 5: Moderate Cut**

Duration: 6 weeks. This is the amount of time that I calculated would allow me to lose all of the fat accumulated during the weeks of feast/cruise as well as an additional 5-6lbs. *** This is what makes this program a recomp! most recomp programs focus on a "in-week" time span, for me I've found I have been too confused mentally and possibly physically shifting from gaining to cutting each day, so I've found that using these mini-cycles has served me best.

Supplements:
Fat burner - OEP

Peri-workout Formula:
-50/50 mix of ON hydrowhey & Myofusion
-10g Cheap supplements L-leucine
-5g creatine monhydrate
-scifit Karbo-lyn

Goals: Maintain lean lean gains, cut 10-12lbs fat

Training: Training will be a three-day split with reps increased to 8-10 range.

RobRegish · Post by **RobRegish** » Wed Apr 20, 2011 1:05 pm

"I have been too confused mentally and possibly physically shifting from gaining to cutting each day.."

Right here. Fundamental flaw of almost every re-comp...

Corrected in 3.0..

the_buffer · Post by **the_buffer** » Thu Apr 21, 2011 4:31 pm

RobRegish wrote:"I have been too confused mentally and possibly physically shifting from gaining to cutting each day.."

Right here. Fundamental flaw of almost every re-comp...

Corrected in 3.0..

Absolutely. 3.0 will revolutionize the idea recomp!!!

the_buffer · Post by **the_buffer** » Wed May 04, 2011 11:46 am

Well I've been a bit busy with my 3.0 tasks and a lot of drama in my life, but I've been going on with the program. Over the last 2 weeks I'm down about 8 lbs.

Today for my back training I decided to try partial static holds. Pete Sisco suggested 5 seconds is long enough to stimulate growth, and if you're able to hold it longer it's too light, so I wound up with:

Rack pulls: 445lbs
Shrugs: 255lbs
Pulldowns: 177.5lbs
Cable crunch: 150lbs
Bicep curl: 130lbs
cable pushdown: 205lbs

the_buffer · Post by **the_buffer** » Fri May 06, 2011 11:09 am

Back at the weights again today with static holds:

Bench press: 255 lbs
Close-grip press: 205 lbs
Shoulder press: 165 lbs

I'm almost scared to see what my leg press will look like on Monday.

the_buffer · Post by **the_buffer** » Wed May 11, 2011 11:59 am

Leg press wound up being 810lbs... would've been more except I couldn't fit any more plates on. So to compensate I increased the range of motion to get it down around 500.

Anyway, since I've been doing calorie cycling for this cut, it occurred to me that I may as well have the benefit of the anabolic hormones working with me, so I'm going to stick in a brief 3.0 run as part of this cut. There will be slight variations, but it will be nice to get the added lean gains.