well sleep that past week and a half hasnt been good. ive been waking up between 10-20 tims a night recently, with the exception of last night as i slept great. no real stress in my life, my summer job isnt difficult, no women issues or anything else, been goin out and having fun on weekends.RobRegish wrote:You're making the right move, at the right time Matt!
Look at it this way, you had a TERRIFIC run. My terrific, I mean you finally realized the CONSISTENCY that had been holding you back, in previous runs.
I saw workout after workout of good strength gains, high energy levels and SOLID lifts. This was predicated upon not only good, consistent nutrition but most importantly - SLEEP!
This bodes well (very well), for your future Blueprint runs. It'll be important to document the lifestyle conditions that led to this (low stress? less women/school issues? Different supplement array?).
It's essential to record all of these, as they'll be the bed-rock of whatever goal/run you have in mind for the future.
FANTASTIC work!!!
Now, I'm looking forward to see if you can pick up some additional lbs of LBM during Cruise...
Geared up for 3.0
goals are 38.33g fat, 325g carbs, 164 protein
bumped up protein a little and dropped down carbs to a 1:2 ratio
breakfast was 4 egg whites, 2 pieces string cheese, 2 slices ancient graints bread, 4 tbsp reduced sugar jam, 8oz green goodness, 1 scoop pure synergy superfoods -- 11.5g fat, 106g carbs, 52g protein
lunch is 4 slices ancient grains bread, 1/2 cup shredded cheese, 1 scoop trutein -- 23.5g fat, 91g carbs, 55g protein
dinner is protein brownie, 1 tbsp raw honey, 2 servings mixed veggies, 1/2 cup brown rice, 2 tbsp sesame ginger sauce, 1 sample pack isoology -- 6g fat, 125.5g carbs, 54g protein
total -- 46g fat, 322.5g carbs, 161g protein
breakfast was 4 egg whites, 2 pieces string cheese, 2 slices ancient graints bread, 4 tbsp reduced sugar jam, 8oz green goodness, 1 scoop pure synergy superfoods -- 11.5g fat, 106g carbs, 52g protein
lunch is 4 slices ancient grains bread, 1/2 cup shredded cheese, 1 scoop trutein -- 23.5g fat, 91g carbs, 55g protein
dinner is protein brownie, 1 tbsp raw honey, 2 servings mixed veggies, 1/2 cup brown rice, 2 tbsp sesame ginger sauce, 1 sample pack isoology -- 6g fat, 125.5g carbs, 54g protein
total -- 46g fat, 322.5g carbs, 161g protein
goals are 38.33g fat, 325g carbs, 164 protein
breakfast is 2 eggs, 4 egg whites, 2 slices ancient grains bread, 2 tbsp reduced sugar jam, 8oz green goodness, 1 scoop pure synergy superfoods -- 11.5g fat, 85g carbs, 52g protein
lunch is tuna fish, 2 servings craisins, pickles, 2 tbsp light mayo, 1 scoop trutein, 1 fiber one brownie -- 13g fat, 85g carbs, 62g protein
dinner is a protein brownie, 1 tbsp raw honey, 2 servings rigatoni and mixed veggies, 1 cup organic pasta sauce, 1 scoop trutein -- 15g fat, 127g carbs, 56g protein
total -- 40.5g fat, 319g carbs, 172g protein
lunch is tuna fish, 2 servings craisins, pickles, 2 tbsp light mayo, 1 scoop trutein, 1 fiber one brownie -- 13g fat, 85g carbs, 62g protein
dinner is a protein brownie, 1 tbsp raw honey, 2 servings rigatoni and mixed veggies, 1 cup organic pasta sauce, 1 scoop trutein -- 15g fat, 127g carbs, 56g protein
total -- 40.5g fat, 319g carbs, 172g protein
Re: goals are 38.33g fat, 325g carbs, 164 protein
WOW!MSR9889 wrote:breakfast is 2 eggs, 4 egg whites, 2 slices ancient grains bread, 2 tbsp reduced sugar jam, 8oz green goodness, 1 scoop pure synergy superfoods -- 11.5g fat, 85g carbs, 52g protein
lunch is tuna fish, 2 servings craisins, pickles, 2 tbsp light mayo, 1 scoop trutein, 1 fiber one brownie -- 13g fat, 85g carbs, 62g protein
There's an Ancient Grains bread, too? Where do you get it Matt??
Re: goals are 38.33g fat, 325g carbs, 164 protein
stop n shop, made by arnold in a purple bagRobRegish wrote:WOW!MSR9889 wrote:breakfast is 2 eggs, 4 egg whites, 2 slices ancient grains bread, 2 tbsp reduced sugar jam, 8oz green goodness, 1 scoop pure synergy superfoods -- 11.5g fat, 85g carbs, 52g protein
lunch is tuna fish, 2 servings craisins, pickles, 2 tbsp light mayo, 1 scoop trutein, 1 fiber one brownie -- 13g fat, 85g carbs, 62g protein
There's an Ancient Grains bread, too? Where do you get it Matt??
goals are 38.33g fat, 325g carbs, 164 protein
took 2 caps xfactor before breafast
breakfast is 2 scoops trutein, 3 slices ancient grains bread, 4 tbsp reduced sugar jam, 1 scoop pure synergy superfoods -- 9.5g fat, 121g carbs, 70g protein
lunch will be 1 cup greek yogurt, 1 scoop trutein, 2 servings mini wheats -- 7g fat, 126g carbs, 50g protein
dinner is 1 scoop whey, 2 servings rigatoni, 1/2 cup cheese -- 21g fat, 73g carbs, 43g protein
total -- 37.5g fat, 320g carbs, 163g protein
breakfast is 2 scoops trutein, 3 slices ancient grains bread, 4 tbsp reduced sugar jam, 1 scoop pure synergy superfoods -- 9.5g fat, 121g carbs, 70g protein
lunch will be 1 cup greek yogurt, 1 scoop trutein, 2 servings mini wheats -- 7g fat, 126g carbs, 50g protein
dinner is 1 scoop whey, 2 servings rigatoni, 1/2 cup cheese -- 21g fat, 73g carbs, 43g protein
total -- 37.5g fat, 320g carbs, 163g protein
Re: goals are 38.33g fat, 325g carbs, 164 protein
Likin' that XFA, Matt?MSR9889 wrote:took 2 caps xfactor before breafast
breakfast is 2 scoops trutein, 3 slices ancient grains bread, 4 tbsp reduced sugar jam, 1 scoop pure synergy superfoods -- 9.5g fat, 121g carbs, 70g protein
lunch will be 1 cup greek yogurt, 1 scoop trutein, 2 servings mini wheats -- 7g fat, 126g carbs, 50g protein
dinner is 1 scoop whey, 2 servings rigatoni, 1/2 cup cheese -- 21g fat, 73g carbs, 43g protein
total -- 37.5g fat, 320g carbs, 163g protein
Re: goals are 38.33g fat, 325g carbs, 164 protein
honestly, i feel like its done nothing. even the pumps have decreased from when i first started taking it. havent seen any strength increases, though it looks like ive maintained strength through these last 2 runs losing 26-28 lbs. i dont think id attribute any extra fatloss to it though i dont know how much would have come from it vs the designed recomp. never saw increased DOMS and havent had any joint pain id attribute to the ArA.RobRegish wrote:Likin' that XFA, Matt?MSR9889 wrote:took 2 caps xfactor before breafast
breakfast is 2 scoops trutein, 3 slices ancient grains bread, 4 tbsp reduced sugar jam, 1 scoop pure synergy superfoods -- 9.5g fat, 121g carbs, 70g protein
lunch will be 1 cup greek yogurt, 1 scoop trutein, 2 servings mini wheats -- 7g fat, 126g carbs, 50g protein
dinner is 1 scoop whey, 2 servings rigatoni, 1/2 cup cheese -- 21g fat, 73g carbs, 43g protein
total -- 37.5g fat, 320g carbs, 163g protein
i have 2 more bottles and id like to run it in a more traditional 4 day split to see if it works any better. as much as i feel like i should just trade it or sell it, id like to believe in the science and feedback behind it. same applies to pumpbol which i think ill run again in the future.
as far as my workouts through the cruise go, im not sure how i want to go about it. since im not maxing out, i can estimate what i can lift and run a 5x5 at 80% of that with 3 minute breaks between sets. i was thinking of running maybe a 3x8 with 3 minutes between sets.
i was thinking a 3 day split like this:
Back Day
-lat pulldown 3x8
-t-bar rows 3x8
-deadlift 4x8
-incline db curls 2x10
Day Off
Chest/Shoulders Day
-Bench 3x8
-Incline Bench 3x8
-seated DB press 3x8
-dips 2x failure
Day Off
Leg Day
-Squats 4x8
-hamstring curls 3x10
-leg extensions 3x10
-seated calf press- 4x10
-ab extensions 1-2x failure
1-2 Days off
thoughts? going to be starting back day tomorrow so hopefully you can get back to me by then.
i was thinking a 3 day split like this:
Back Day
-lat pulldown 3x8
-t-bar rows 3x8
-deadlift 4x8
-incline db curls 2x10
Day Off
Chest/Shoulders Day
-Bench 3x8
-Incline Bench 3x8
-seated DB press 3x8
-dips 2x failure
Day Off
Leg Day
-Squats 4x8
-hamstring curls 3x10
-leg extensions 3x10
-seated calf press- 4x10
-ab extensions 1-2x failure
1-2 Days off
thoughts? going to be starting back day tomorrow so hopefully you can get back to me by then.
goals are 38.33g fat, 325g carbs, 164 protein
breakfast is 5 eggs, 8oz green goodness, 1 scoop pure synergy superfoods, 1 slice ancient grains bread, 1 tbsp reduced sugar jam -- 20.5g fat, 66g carbs, 39g protein
will take slinsane before lunch
lunch is 1 cup vanilla almond granola and 1/2 cup vanilla almond ezekial cereal with 2 scoops trutein -- 13g fat, 122g carbs, 66g protein
will take 4 caps xfactor and reduction pm preworkout
intra drank 18g 4:1:1 bcaas, 1 scoop green mag
pwo took 1 scoop whey and 6oz juice -- 2g fat, 45g carbs, 23g protein
dinner is 6oz chicken, 4 tbsp orange sauce, 4 cups baby romaine, 1 serving craisins -- 1g fat, 96g carbs, 39g protein
total -- 36.5g fat, 329g carbs, 167g protein
will take slinsane before lunch
lunch is 1 cup vanilla almond granola and 1/2 cup vanilla almond ezekial cereal with 2 scoops trutein -- 13g fat, 122g carbs, 66g protein
will take 4 caps xfactor and reduction pm preworkout
intra drank 18g 4:1:1 bcaas, 1 scoop green mag
pwo took 1 scoop whey and 6oz juice -- 2g fat, 45g carbs, 23g protein
dinner is 6oz chicken, 4 tbsp orange sauce, 4 cups baby romaine, 1 serving craisins -- 1g fat, 96g carbs, 39g protein
total -- 36.5g fat, 329g carbs, 167g protein
This looks like a solid plan, Matt. The only thing I'd change, is the rotation. Meaning insert leg day between the push/pull upper body days.MSR9889 wrote:as far as my workouts through the cruise go, im not sure how i want to go about it. since im not maxing out, i can estimate what i can lift and run a 5x5 at 80% of that with 3 minute breaks between sets. i was thinking of running maybe a 3x8 with 3 minutes between sets.
i was thinking a 3 day split like this:
Back Day
-lat pulldown 3x8
-t-bar rows 3x8
-deadlift 4x8
-incline db curls 2x10
Day Off
Chest/Shoulders Day
-Bench 3x8
-Incline Bench 3x8
-seated DB press 3x8
-dips 2x failure
Day Off
Leg Day
-Squats 4x8
-hamstring curls 3x10
-leg extensions 3x10
-seated calf press- 4x10
-ab extensions 1-2x failure
1-2 Days off
thoughts? going to be starting back day tomorrow so hopefully you can get back to me by then.
Otherwise, GREAT work!
good workout today i guess. little tired, my upped forearms (braccialis?) got pumped up and tired out quick making it really hard to pull. my left lower ab was bothering me during deadlift. up until not its been my right side bothering me. had a really good pump going though.
lat pulldown- 100x10, 130x5, 150x2, 180x8, 180x8, 170x8
t-bar rows- 70x8, 70x8, 70x8
deadlift- 135x5, 185x5, 225x5, 275x6
stopped after 6 reps because of my ab, didnt want to push things. also did all the reps with a double overhand grip. i think im going to start bringing my straps and continue doing them that way.
incline db curls- 30x10, 30x6
lat pulldown- 100x10, 130x5, 150x2, 180x8, 180x8, 170x8
t-bar rows- 70x8, 70x8, 70x8
deadlift- 135x5, 185x5, 225x5, 275x6
stopped after 6 reps because of my ab, didnt want to push things. also did all the reps with a double overhand grip. i think im going to start bringing my straps and continue doing them that way.
incline db curls- 30x10, 30x6
good workout today i guess. little tired, my upped forearms (braccialis?) got pumped up and tired out quick making it really hard to pull. my left lower ab was bothering me during deadlift. up until not its been my right side bothering me. had a really good pump going though.
lat pulldown- 100x10, 130x5, 150x2, 180x8, 180x8, 170x8
t-bar rows- 70x8, 70x8, 70x8
deadlift- 135x5, 185x5, 225x5, 275x6
stopped after 6 reps because of my ab, didnt want to push things. also did all the reps with a double overhand grip. i think im going to start bringing my straps and continue doing them that way.
incline db curls- 30x10, 30x6
lat pulldown- 100x10, 130x5, 150x2, 180x8, 180x8, 170x8
t-bar rows- 70x8, 70x8, 70x8
deadlift- 135x5, 185x5, 225x5, 275x6
stopped after 6 reps because of my ab, didnt want to push things. also did all the reps with a double overhand grip. i think im going to start bringing my straps and continue doing them that way.
incline db curls- 30x10, 30x6
goals are 38.33g fat, 325g carbs, 164 protein
took 1 scoop focus xf before breakfast
breakfast is 5 egg whites, 3 slices ancient grains bread, 3 tbsp reduced sugar jam, 1 scoop pure synergy superfoods -- 5g fat, 90g carbs, 49g protein
lunch is 1 cup greek yogurt, 1 scoop trutein, 2 fiber 1 brownies -- 11g fat, 72g carbs, 44g protein
total -- 16g fat, 162g carbs, 93g protein
breakfast is 5 egg whites, 3 slices ancient grains bread, 3 tbsp reduced sugar jam, 1 scoop pure synergy superfoods -- 5g fat, 90g carbs, 49g protein
lunch is 1 cup greek yogurt, 1 scoop trutein, 2 fiber 1 brownies -- 11g fat, 72g carbs, 44g protein
total -- 16g fat, 162g carbs, 93g protein