Hi,
1 week ago I acquired the BP...as suggested, I´ve been reading the material provided by ROB and the stickies in this forum.
Until now the Famine phase is quite clear though it took me a while to put all the info together as it is rather spread all over the documents and the forum.
I started today with Famine..feeling hungry. First workout went ok.
Something about myself:
Training history: many years in endurance sports + the last 3 years resistance training.
Main challenge: I was able to increase my weight from 66kg to 78kg in 2 years by training and eating properly. However, it seems I`ve reached the point where if I want to go further than that all the weight increase in around my belly and not as muscle mass. I am expecting BP to help me in a recomp t overcome this situation.
Stats:
Age: 32
Weight: 78kg
Height: 1,82m
Sergio
Just starting with BP!
Thanks Rob!
2nd workout of phase 1 completed today. I felt quite tired and really flat. DOMS from workout 1 is at it's best
However I managed to complete everything to exhaustion as indicated. My total kcal for today is 1300...really looking forward for next phase and all those calories.
The tracking templates are great! specially the diet..it makes it so easy
2 more days to go...I am getting a bit afraid that I am loosing strenght/mass during phase 1
Sergio
2nd workout of phase 1 completed today. I felt quite tired and really flat. DOMS from workout 1 is at it's best
However I managed to complete everything to exhaustion as indicated. My total kcal for today is 1300...really looking forward for next phase and all those calories.The tracking templates are great! specially the diet..it makes it so easy
2 more days to go...I am getting a bit afraid that I am loosing strenght/mass during phase 1
Sergio
Nice work Sergio!sergio BD wrote:Thanks Rob!
2nd workout of phase 1 completed today. I felt quite tired and really flat. DOMS from workout 1 is at it's best
The tracking templates are great! specially the diet..it makes it so easy
2 more days to go...I am getting a bit afraid that I am loosing strenght/mass during phase 1
Sergio
Do remember, discontinue if you at all feel sick, off or just "not right". Also, there is a HIGH likelihood you WON'T need workout #3.
If you're at all in doubt, SKIP IT!
Last day of phase 1. I Felt really weak and decided not to workout, I did some house cleaning though. 
Really looking forward to all that food tomorrow!
Phase 2: I will take 2 days off and then perform workout 1 on Wednesday. Trying to stick as much as possible to the diet template for total cal and macros
supplements looks like this (I try to keep it simple and within budget):
-Formula
-e-bol
-Bioforge promax
-Kre-alkylin
-Multivitamin
-fish oil
-BCAA/EAA
-Propeptide protein
I am also planning to do the BCAA/EAA load for 3 days, is there any specific time to take the aminos or just between meals? taking the aminos with some carbs will be beneficial?
Thanks for the support and let you know how it goes
Sergio
Really looking forward to all that food tomorrow!
Phase 2: I will take 2 days off and then perform workout 1 on Wednesday. Trying to stick as much as possible to the diet template for total cal and macros
supplements looks like this (I try to keep it simple and within budget):
-Formula
-e-bol
-Bioforge promax
-Kre-alkylin
-Multivitamin
-fish oil
-BCAA/EAA
-Propeptide protein
I am also planning to do the BCAA/EAA load for 3 days, is there any specific time to take the aminos or just between meals? taking the aminos with some carbs will be beneficial?
Thanks for the support and let you know how it goes
Sergio
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matter2003
- Posts: 987
- Joined: Tue Apr 19, 2011 12:36 pm
- Location: Depew,NY
yeah famine is a crappy phase but necessary I guess...
thanks for your comments and advice, I will take the 3 full days off. Can't hardly wait to workout 1
Yesterday was my first feast day, it was a bit hard to eat all those calories after being so miserable with food during famine. I went out for dinner and I got 4 chicken enchiladas with salsa verde and 3 steak & cheese tacos just to close the day nicely
e-bol and promax arriving today so I will start asap with the adaptogens. BCAA load on going
wil come back to report after workout 1
thanks for your comments and advice, I will take the 3 full days off. Can't hardly wait to workout 1
Yesterday was my first feast day, it was a bit hard to eat all those calories after being so miserable with food during famine. I went out for dinner and I got 4 chicken enchiladas with salsa verde and 3 steak & cheese tacos just to close the day nicely
e-bol and promax arriving today so I will start asap with the adaptogens. BCAA load on going
wil come back to report after workout 1
-
matter2003
- Posts: 987
- Joined: Tue Apr 19, 2011 12:36 pm
- Location: Depew,NY
Reporting back after week 1 of FEAST
1.- I had some issues at the begining of feast that I thought it was coming from the amount of food I was having...later on I remember that few years back I developed an allergy to creatine but I also thought that by using kre-alkalyn the problem would be solved. Anyway I had a terrible week due to gastric distress but the issue was solved, I removed creatine, also from formula as it was screwing up everything I eat
. I have really proof that I cannot take any form of creatine. Any recommendations what to use instead?
2.- After the bumpy start everyting seems to be ok, trying to meet my daily calories and macros. BTW Rob, from where did you come with those workouts??? hell, after workout # 2, I can barely walk! insane workouts really. Luckily I had the formula otherwise I would not be able to go through all those EDT blocks
3.- I really focused on doing all the reps for workout 1 & 2 with proper form and as it was the first time I performed those static holds I was cautious with the weight and security. I feel I can move up a bit more the weights for 2nd week. Here the numbers for workout 1 & 2
bench press static hold 264(lbs) 15 sec x2
Dips 6*6 BW+33lbs
DBrows 6*6 75lbs
seated barbel press static hold 174lbs 15 sec x2
incline db curls 6*6 40lbs (in each hand)
tricep xtension 6*6 55lbs + z bar
rack pull static hold 330lbs 10 sec x2
squats 6*6 200lbs
lunges 6*6 100lbs (no hamstring curls at my gym)
seated calf raise statichold 154lbs 15 sec x2
romanian deathlift 2*10 154lbs
cablecrunches 6*6 77lbs
hyperxtensions 6*6 22lbs
2 HIIT sessions of cycling 30minutes each while fasted
supplements are starting to kick in. I feel more energized for workouts and in general, sleep is deeper & better and hell I am HUNGRY all time (maybe due to bioforge promax)
hope the DOMS from my hamstrings and calfs will go away soon as people are laughing at the office how I am walking
will report back after week 2.
in the meanwhile enjoy your week!
Sergio
1.- I had some issues at the begining of feast that I thought it was coming from the amount of food I was having...later on I remember that few years back I developed an allergy to creatine but I also thought that by using kre-alkalyn the problem would be solved. Anyway I had a terrible week due to gastric distress but the issue was solved, I removed creatine, also from formula as it was screwing up everything I eat
. I have really proof that I cannot take any form of creatine. Any recommendations what to use instead?2.- After the bumpy start everyting seems to be ok, trying to meet my daily calories and macros. BTW Rob, from where did you come with those workouts??? hell, after workout # 2, I can barely walk! insane workouts really. Luckily I had the formula otherwise I would not be able to go through all those EDT blocks
3.- I really focused on doing all the reps for workout 1 & 2 with proper form and as it was the first time I performed those static holds I was cautious with the weight and security. I feel I can move up a bit more the weights for 2nd week. Here the numbers for workout 1 & 2
bench press static hold 264(lbs) 15 sec x2
Dips 6*6 BW+33lbs
DBrows 6*6 75lbs
seated barbel press static hold 174lbs 15 sec x2
incline db curls 6*6 40lbs (in each hand)
tricep xtension 6*6 55lbs + z bar
rack pull static hold 330lbs 10 sec x2
squats 6*6 200lbs
lunges 6*6 100lbs (no hamstring curls at my gym)
seated calf raise statichold 154lbs 15 sec x2
romanian deathlift 2*10 154lbs
cablecrunches 6*6 77lbs
hyperxtensions 6*6 22lbs
2 HIIT sessions of cycling 30minutes each while fasted
supplements are starting to kick in. I feel more energized for workouts and in general, sleep is deeper & better and hell I am HUNGRY all time (maybe due to bioforge promax)
hope the DOMS from my hamstrings and calfs will go away soon as people are laughing at the office how I am walking
will report back after week 2.
in the meanwhile enjoy your week!
Sergio
Great work, Sergio!!!
Now the increased hunger is a GREAT sign. Likely your body is growing, and wants the food. The move to stricter form was a wise one, and will pay dividends down the line.
You'll move up quickly, in the static holds and really everything in short order. Glad "The Formula", is treating you well...
Now the increased hunger is a GREAT sign. Likely your body is growing, and wants the food. The move to stricter form was a wise one, and will pay dividends down the line.
You'll move up quickly, in the static holds and really everything in short order. Glad "The Formula", is treating you well...
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matter2003
- Posts: 987
- Joined: Tue Apr 19, 2011 12:36 pm
- Location: Depew,NY