First BP run, a few ?s

[Dan Fanelli]

Hey guys, bought the BP recently and spoke to Rob on the phone a bit. Looks very interesting and Im gonna work the principles into my current program. I ended last week with some deloading, and am today is now day 2 of the "famine". Here is an email I sent to Rob, but didn't get a response, so maybe you guys can comment.

So, as I told you Im 27 years old, 5'11" about 210-215 lbs and probably high teens on the BF%. I have quite a few years training experience and have done just about everything under the sun, but always come back to Westside and EDT type workouts. At the moment, I want to recomp and get leaner. I would like to keep my BW around 205-215. As far as supplementation up to this point, its been vitamins&minerals, creatine, and protein powders, and caffeine.

Ok so my setup and questions. (Main questions are bolded) Id like to continue training pretty similar to how I am now, because its been working ok, but want to incorporate a lot of the BP stuff into my plan. Here is what I was thinking.

Week 1 (day 1-5 or so) FAMINE phase.
8 x BW calories, (low protein, moderate carb? moderate-high fat?)NO supplementation, maybe caffeine?Training will either be similar to BP, maybe LIGHT EDT? workouts, or Lyle Mcdonalds depletion workouts. (Basically not a lot of muscle damage, but burn a lot of calories and deplete
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I'll worry about just the first week now, but then i'd likely go back to similar powerbuilding type stuff progressing in volume as the cycle moves along.

One last question. I was gonna start the first cycle with just E-bol, because they sell it at Vitaminshoppe near me. Is it ok to just continue my current supplementation and add the E-bol? Is there anything else I NEED? I'd like to keep supplementation to just what is really necessary at the moment. Also, does the E-bol not come in until week 2-3?

Thx guys.

[Dan Fanelli]

Starting stats.

Waist (at umbilicus) ~36.8"
Weight before famine ~210
Height 5'11"
BF% unknown (high teens low 20s)

Just looking to recomp and stay in the 210-220 range. If I can get quite a bit leaner, I might be willing to go up to 220-230 this winter, but probably not.


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[Street-dreams]

ebol during first day of feast.

[warriorcookie]

Welcome to the family.

Rob is extremely busy at the moment. We're going to help you get where you want to go in the mean time.

West side and EDTs work great with the BP. big.jazz has broken quit a few records doing west side and BP (he's got a meet coming up, should be more records crushed there too), and EDTs have been apart of BP since shortly after 2.0 came out.

Please check out Rob's sticky. https://bodybuildingsupplements.com/ ... .php?t=730

It's alot to digest I know.

For famine, 8x bodyweight, minimal protein, and yes you should focus on consuming healthy carbs (the more fruits and veggies the better/easier) and good fats (think nuts, oils, etc). You're goal is a state of controlled catabolism and lowered anabolism. No sups. Some take a multi. Caffeine is fine.

Yes add ebol to your current sups but do so right from day 1 of feast.
https://bodybuildingsupplements.com/phpB ... php?t=1069

2 caps one hour prior to your workout with a BIT of dietary fat, 3 caps of fish oil, tablespoon of fish oil or natural PB.

2 caps immediately post workout with the remaining 3rd of "The Formula"

2 caps with your sit down solid food meal an hour later.

Ideally, a higher PROTEIN and carb based meal. At least 50/50 there with a bit of dietary fat.

Off days 2 caps 3 times a day 30 min prior to your highest PROTEIN meals, ideally breakfast lunch and dinner.

Last thing. To keep up with the increased intensity, we highly recomend using "The Formula" It's in the supplement template that is included with 3.0. This will help with strength, but above all provides for lighting fast recovery.

We'll do the best to answer all your questions. There are some things we can't say too much about until Rob gets back. He usually verifies the identity of someone before we give away all the secrets We do this to protect the investment that all of us have made in Rob. If you're the real deal this investment pays off huge. If you're a pirate, well... Then I wouldn't want to be you. Either way please understand this is in the best interest of all of us.


I look forward to watching your progress. It'll be awesome having another Westsider here.

[Dan Fanelli]

Thanks guys. No problem with waiting until Rob chimes in. I spoke to him on the phone and understand his concerns. I still have to send him my IP address to verify my identity I guess.

One other quesiton. One of you said E-bol on first day of feast, and the other said from day 1. Im assuming you both meant day 1 of the feast?

Thanks again.

[warriorcookie]

Thanks guys. No problem with waiting until Rob chimes in. I spoke to him on the phone and understand his concerns. I still have to send him my IP address to verify my identity I guess.

One other quesiton. One of you said ebol ecdy on first day of feast, and the other said from day 1. Im assuming you both meant day 1 of the feast?

Thanks again.

Thanks. Fixed.

[RobRegish]

Thanks guys. No problem with waiting until Rob chimes in. I spoke to him on the phone and understand his concerns. I still have to send him my IP address to verify my identity I guess.

One other quesiton. One of you said ebol ecdy ecdy on first day of feast, and the other said from day 1. Im assuming you both meant day 1 of the feast?

Thanks again.

Thanks. Fixed.

Day 1 of FEAST!!

Hope that helps..

[Dan Fanelli]

Guys I have a few more ?s that I dont think have been covered anywhere that I can find.

1)Im taking E-bol for the first cycle. Would It make a huge difference if I took 3 pills twice daily instead of 2 three times daily?

2)Also, is there any effective way of extending out the bottle supply? Its only going to last 25 days, but my cycle is probably going to last longer than that.

3)Im creating my own training plan (which I'll post below) but am wondering what direction I should take the workouts over the course of the cycle? It looks as if I might want to start out very heavy, and then up the volume and go into an intensification phase as I drop the volume?

Here's the plan:

Its going to be Full body A-B sessions.

Workout A -

1)Bench 1/6/1/6/1/6
2)EDT circuit (10-20mins) Fr. Squat / Pullups
3)EDT circuit Shrugs / Floor press
4+) Any isolation work I feel is needed for a few sets

Workout B -

1)Box Squat 1/6/1/6/1/6
2)EDT circuit Deadlift / Shoulder press
3)EDT circuit Row / Rack press
4+)Isolation if necessary

This will be 3x per week and then there will be the option of "extra" workouts which will either be HIIT, hiking, or sled work on anywhere from 0-3 days.


This setup is similar to some of the stuff Ive done in the past with lots of success. It will be a loose setup with lots of flexibilty on exercise selections and pairings.

Im tempted to start out with more volume on the "main" heavy moves and shorter (10min) EDT pairings. Then as the cycle progresses, drop the volume of the main moves and go up to 15-20 min EDT pairings.

Thoughts?

[Big.jazayrli]

have you considered using one of the laid out training plans for your workouts?

If you're gonna do EDT blocks thats fine as they're designed to work with whatever you want to do, but for your alpha strength exercises (box squats and bench here for you) - you may want to use GLPI/GLPII/RLP as they are pretty well versed and proven to work.

Perhaps you could sub in regular squats as your alpha strength exercise for lower body and move box squats into an EDT block. Alot of the reserach behind box squatting supports doing it under a time constraint

[Dan Fanelli]

Thanks for the reply Jaza,

Ya, I considered doing one of the set progressions for the aplha moves, but just prior to starting the BP I was doing the 1/6 protocol and was responding very well to it.

The only thing I may do differently is work in some of the static contraction ideas. They sound like they'd benefit me a lot on bench, because sometimes when I get a lift-off it just feels like im gonna get crushed and takes a while to stabalize myself.

Thanks again.