Bigpelo's 3rd run = Blueprint 3.0 + warrior diet

Unfiltered Tips & Techniques centered around Blueprint Training
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bigpelo
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Bigpelo's 3rd run = Blueprint 3.0 + warrior diet

Post by bigpelo »

So here we go again! This time for a cut. Again, it's a customize program from Rob/Mix/corporate him/them self/selves.

Preparation: April 11 to April 16 2011
Famine: April 17 to April 21 2011
Feast: April 22 to ?
Cruise: following feast

I don't want to fix a time frame for feast this time, I will let my recovery decide on rest days etc.

I started warrior dieting this very morning. During famine, I will cut proteins from the warrior diet and then during the 3 first day of feast, I will eat like a freak for 3 days then resume my typical warrior days. On weight lifting days, the formula will be taken as prescribe, this run I have all the ingredients. On cardio days, BCAAs will be the main peri workout components.

Typical warrior diet day:
6:00am: 1 cup of water with lemon juice + 175g (6 oz) Greek yogourt or kefir
9:45am: raw veges
noon: salad with 2 boiled eggs or whey protein shake
early afternoon: cup of berries or raw fruits
late afternoon: handful of raw almonds
5pm: workout --> the formula on weight training or 40-50g of Xtend if cardio days
6:30pm: Main meal, following WD principals
9pm: if still hungry, whey protein shake or peanut butter with milk
9:30pm to 6am: sleep

Supplements:
alkaplex green+ : 1 cap at noon, 2 caps before main meal
Multi life: 1 cap at 6am, 1 before working out, 1-2 with main meal
Omega 3 from fish oil (nordic naturals): 1 gels with each kre-anabolyn caps
Mass pro whey: see diet up here
Kre anabolyn: following BP 3.0 guide lines
Adaptogen N: 2 caps before going to bed
Test freak: 2 caps before going to bed
GammaGH: 2-3g before working out and 4-5g before bed
Yohimbe supreme: 5 drops before workouts
Thyrolyn: 2 caps per day for the first 30 days of feast (when?)
Xtend: see diet up here
Creatine mono: only during cruise around workouts at 5g
Burn it up!: during cruise 3 caps / day
"the formula": around weight lifting sessions

Adaptogen N has: tribulus, DHEA, melatonin and long jack
test freak has: testofen, trigotest, ZMA, saw palmetto, nettle extract and anti-estrogen.
I believe both will enhance each other and are not competing, that's why I will take both at the same time. Also, test freak at 4 caps/day makes my joints sensible, I suspect it's from the anti-estrogen...

Today after work will be a light cardio session on a empty stomach. During preparation, I supplement with multi vitamins, fish oil, whey and Gaba only.

A lot more to come!
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bigpelo
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Post by bigpelo »

Preparation day 1 - April 11 2011

So I had 460 calories during the under eating phase and 2440 during the over eating for a total of 2900 calories.

66g fat (20%)
196g protein (27%)
388g carbs (53%)

Carbs composition:
290g complex (75%)
75g sugar (19%)
23g fibre (6%)

Never thought it would be that easy to down 2000 calories in a single meal... and then another 400+ 2 hours later!

Did 25 minutes of medium intensity cardio at 5pm with some abs work then pig out!

Preparation day 2 - April 12 2011

Forgot to take my rest heart rate again this morning to set my average base line before famine :(

Already feel extra energized from the WD and not so hungry during the day. This is going to be good; at least I have a good feeling about it ;)

No training today, need to sell my 2 doors coupe car to buy a 4 doors...
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RobRegish
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Post by RobRegish »

Nice work brother !!!
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bigpelo
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Post by bigpelo »

Preparation day 2 - April 12 2011

No training, total of 2354 calories (1877 overeating, 477 under eating)

103g fat (35%)
226g protein (34%)
198g carbs (31%)

Carbs composition:
91g sugar (46%)
69g complex (35%)
38g fiber (19%)

Felt super energized all day long! Maybe it's already the diet, or the spring sun?

Preparation day 3 - April 13 2011

Slept 7 hours (10pm to 5am) and then woke up, again super energized. Guess I didn't need more sleep than that... Rest heart rate was 62 bpm this morning.

I will perform some cardio after work with some light abs exercises on a under eating phase stomach (read almost empty).

Edit: realized this morning that I am already using the other belt hole. Waist is tighter!
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RobRegish
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Post by RobRegish »

"1877 overeating, 477 under eating..."

Gotta' love, going to extremes... :) Bye bye, medicority :) :) :)

"Edit: realized this morning that I am already using the other belt hole. Waist is tighter...!"

Shame, isn't it... :)

Gain train keeps right on rollin', even during Cruise!!!
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bigpelo
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Post by bigpelo »

RobRegish wrote:

Gain train keeps right on rollin', even during Cruise!!!


not cruise, preparation still! but trying to adapt to the WD before famine. Anyway, only 3 days in WD and everything is going well, hunger is in check and I feel fully energized all the "under eating phase" long. :)
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bigpelo
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Post by bigpelo »

Preparation day 3 - April 13 2011

Did 25 minutes of cardio at 150 bpm with two peak of 45 seconds at 170 bpm. I realized that training on a empty stomach gets my heart rate higher even if the effort is not. Add some very light abs work at the end.

Body weight after workout: 238 lbs --> probably 3-4 more after overeating phase though...

2885 calories total, 2513 during over eating, so 372 during controlled fasting.

84g fat (26%)
215g protein (30%)
323g carbs (44%)

carbs composition:
201g complex (62%)
68g sugar (21%)
54g fibre (17%)

Felt really good all day.

Preparation day 4 - April 14 2011

Slept very well last night, form 9:30pm to 6am. Woke up super energized. Rest heart rate at 6am: 58 bpm.

No training today, need to put the 18'' wheel with summer tire tonight after pigging out! Can't wait to take off those snow tires with super soft and large tire wall.
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RobRegish
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Post by RobRegish »

This whole big.pelo = EPICness has inspired me/us to... return to the Warrior Diet on off days... :) :) :)

Keep it up Francois. You're inspiring the guy(s) who wrote the book. with your log/pics, etc!!
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bigpelo
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Post by bigpelo »

Thanks Rob!

Preparation day 4 - April 14 2011

2483 calories, 1825 during over eating

86g fat (31%)
184g protein (29%)
252g carbs (40%)

67g sugar (27%)
142g complex (56%)
43g fibre (17%)

no training.

I had a hard time not eating yesterday. It's a first since beginning the warrior diet four days ago. Felt super hungry all day, energized but in a bad mood. And I had a bad new right when I has feasting...

Montreal defeat Boston, went to bed late, had 3 beers :oops:

Preparation day 5 - April 15 2011

I will do cardio after work today. Don't feel energize today compare to last 4 days. I am just not in the mood or whatever.

My father invited my for lunch so I will deflect slightly from the WD. Family first! I don't see my dad often these time so I jumped on the opportunity.

I will try Warrior Whey after my cardio session. It's a cold process whey from Ori Hofmekler, the warrior diet guy, thus the name of the whey. I will report my thoughts and findings here.
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bigpelo
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Post by bigpelo »

Preparation day 5 - April 15 2011

I didn't made it to the gym on Friday, I wasn't feeling like it. I went home and power nap for an hour instead. I had my main meal at 8pm and went to bed at 11pm. Slept well. Didn't count food but I am almost sure it was a little bit high in fat content.

Preparation day 6 - April 16 2011

Girlfriend birthday so I wasn't allowed to go to the gym ;)
Went in Montreal in a steakhouse for her anniversary dinner. Very happy father in law paid the bill! Didn't count calories nor macros but I believed I was inline with WD.

Preparation day 7 - April 17 2011

I was supposed to begin famine Sunday but it was my mom birthday and we went at the "cabane à sucre" (could be translate to: sugar shack) with my sister, her family, my mom, step father and my girlfriend for breakfast/lunch.

The typical "sugar shack" meal is ham with maple syrup, eggs with maple syrup, pancakes with maple syrup... you get the maple point? :) One of the spring fun up north!

So, I basically screw up warrior diet AND famine guidelines.

Average rest heart rate for preparation phase: 60 BPM

Famine day 1 - April 18 2011

I will eat 75% of my non-protein food between 6pm and 10pm during famine, trying to keep following the WD principles but without the proteins. I try to restrain myself to 1900 calories and 30g of proteins.

Tonight will be the 1st famine workout, on an empty stomach.

Supplementing with fish oil and multi-vitamins only. Maybe come greens.

Forgot to take my rest heart rate this morning but looking back at my previous cycle, it only started to slightly change at famine day 4 and at day 5: BOOM +8! Also, I don't have a personal scale at home so my famine starting weight will be taken at the gym around 5pm today.
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RobRegish
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Post by RobRegish »

Tonight will be the 1st famine workout, on an empty stomach....

Oh, it hurts just to READ this... :)
beefcake66
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Post by beefcake66 »

Ohhh!! I went to the Sugar Shack once when I was a kid on a school band trip to Quebec city! Pretty bomb place! :D

I guess it would totally ruin famine though eh :p
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bigpelo
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Post by bigpelo »

beefcake66 wrote:Ohhh!! I went to the Sugar Shack once when I was a kid on a school band trip to Quebec city! Pretty bomb place! :D

I guess it would totally ruin famine though eh :p
Indeed it did!

So we are totally in line for this run.
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bigpelo
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Post by bigpelo »

Famine day 1 - April 18 2011

1687 calories (-213 from goal, but protein max was reached)
77g fat (39%)
31g protein (7%)
237g carbs (54%)

1261 calories eaten after 6pm (74.7%, close enough to my goal)

Famine workout #1:

Squat super set with one arm dumbbell row:
315 x 6, 6, 4 --> could have done 5 on last but didn't try :(
81 x 6 --> too easy upped the weight for next set
89 x 6, 7 --> could probably have done 8 on all 3 sets. Weird because last famine I barely done 6 with those 81...

Seated cable row close grip super set with chin up
225 x 6, 6, 6 --> easy at the beginning, hard on last but still very good improvement from last famine
body weight x 6, 4, 3 --> first set was a breeze, last 2 where very hard!

Barbell curl: 85 lbs x 6 --> ok
Incline dumbbells curl: 51 lbs x 6 --> limit
Preacher curl EZ bar: 70 lbs x 7 --> maybe 8

Total workout time: 40 minutes
Body weight after workout: 239 lbs (current run base line weight)

Training on an empty stomach was way easier than I thought! All lift where heavier and easier than last run too. Really happy! Felt great all day with lots of energy. The 1200+ calories dinner makes an happy ending too.

Famine day 2 - April 19 2011

Morning rest heart rate: 63 bpm (+3)

Diet should be pretty close to yesterday. Also, I won't be able to go to gym tomorrow so today will be the 2nd famine workout. I will either do cardio on Thursday and famine workout #3 on Friday or vice versa.

Didn't sleep very well last night. The pregnant women laying next to me in the bed had a hard time sleeping, so do I :s Still, I feel great this morning.
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