My first Blueprint run, starting with 3.0

pcallaghan · Post by **pcallaghan** » Tue May 31, 2011 9:51 am

Taking this one week at a time. My brain creates way too many questions as I look ahead. Easier for me to plan out one week at a time.

Background:
I've been through quite a few different trainers/methods between ice hockey and rugby. Some I responded to, others just made me slow and fat.
Since leaving college I went from a relatively solid 185-190, to a softer 215. Damn desk jobs. In the past 3 months I've dropped back down to the
stats you see below. I don't know my exact bf% then but I'd guess 22-24%. So far I've been pretty happy with my results, mostly through plenty
hard work, cardio, and the diet you see below. This is something workouts like P90x and such couldn't do for me. They may have begun to lean me
out but my strength was NOWHERE near where it is now. My big 3 lifts are from back in January, haven't done any attempts since as I moved to DB's
instead. So I'll see what they look like at the start of feast.

Diet: I think this will make my results interesting. Has anyone else done this?
80-90% Paleo/Primal
If you've ever read or heard of the book Primal Blueprint, this is what I try and stick as close as possible to.

Goals:
Recomp/Lean out
Increase Strength

Plan:
BP 3.0 then BP Periodic

Facts:
Age 26
Height: 5'10
Weight: 184
BF %: 15.5

Measurements: (apparently excel sheet didn't save so I'll do this tonight)
Neck:
Shoulders:
Chest:
Bicep:
Forearm:
Waist (around navel):
Hips:
Thighs:
Calves:

Supplements:
Protein: Xtreme Formulations UP Whey and UP 2.0
BCAA's: Muscle Mass Amino's
Adaptogen: Kre-Anabolyn
Pre-Workout:
Intra-Workout: "The Formula"
Multi: SportPharma Multi-V
Omega: Barlean's (Changing to Controlled labs shortly)
Joint: Primaforce Cissus
Vit-D: NOW Vit-D
ALA: Primaforce Insopro

I started famine yesterday and completed the first workout. Today was just LISS cardio.

pcallaghan · Post by **pcallaghan** » Wed Jun 01, 2011 8:31 pm

Workout 2 completed today.. Calories have been around 1400 w/ <50g protein.

Also heres my measurements from the day before famine.

Height: 5' 10" (1 m 78 cm)
Weight: 184 lb (83.6 kg)
Bodyfat: 15.5 %
Waist: 33.5" (85.09 cm)
Thighs: 23" (58.42 cm)
Calves: 15" (38.10 cm)
Chest: 41" (104.14 cm)
Forearms: 11.5" (29.21 cm)
Arms: 15" (38.10 cm)
Shoulders: 48.5" (123.19 cm)
Hips: 38.5" (97.79 cm)
Neck: 16" (40.64 cm)

pcallaghan · Post by **pcallaghan** » Fri Jun 03, 2011 9:11 am

Famine workout 3 completed today... this one was rough though I'm not sure if I'm exactly where I should be at the end of 5 days. Heart rate was elevated around 6 bpm yesterday - I must've counted wrong today or was still asleep because I wasn't elevated at all.

RobRegish · Post by **RobRegish** » Fri Jun 03, 2011 9:30 am

Fanf'in tastic work man!!

So excited to see these 3.0 logs, unfolding. The hard part is OVER...!!!

Time to saddle up on the ride to Gainsville. 3.0's streets are paved with gold my friend. I know because I/we paved them...

Right here for you, if and when you need me/us!!!

pcallaghan · Post by **pcallaghan** » Wed Jun 08, 2011 2:11 pm

Ok, second Feast workout completed... I did not expect to be this sore from the first workout.

Have a hockey game tonight so tomorrow will be a complete day off, no lifting or cardio.

Things I need to change - I didn't have "the Formula" exactly the way Rob had it written so that will be changed.

Question I have though:

Are there good replacements for the Weight Cable Crunches - Max of tower is 200 at the gym

RobRegish · Post by **RobRegish** » Thu Jun 09, 2011 10:23 am

pcallaghan wrote:Ok, second Feast workout completed... I did not expect to be this sore from the first workout.

Have a hockey game tonight so tomorrow will be a complete day off, no lifting or cardio.

Things I need to change - I didn't have "the Formula" exactly the way Rob had it written so that will be changed.

Question I have though:

Are there good replacements for the Weight Cable Crunches - Max of tower is 200 at the gym

A. Yes, indeed...

Consider the following: Weighted decline crunches, with a plate(s) held, to your chest.

Hold this in your strongest range (about 1/4 of the way up). 2 holds, with at LEAST 5 minutes of rest, between holds.

Hope that helps!!

pcallaghan · Post by **pcallaghan** » Mon Jun 27, 2011 11:04 am

Ok, lack of updates due to work got somewhat crazy but I kept the workouts. I have the 2-3 rep workouts left for this week.

I feel like arms/legs/back have improved, potentially shoulders and abs have grown to 6 packish but I'm not seeing fat loss so they aren't visible. Chest seems to be lagging though.

Measurements (in inches) from Sunday:

Neck: 15.5
Shoulders: 48
Chest: 42
Arms: 15
Forearms: 12
Waist: 33
Hips: 38
Thigh: 23
Calf: 15
BF: 14.1
Weight 183

RobRegish · Post by **RobRegish** » Tue Jun 28, 2011 6:46 am

Excellent work!!

You ARE losing fat, as evidenced by your nearly 6-packish abs. Sooo.... keep doing what you're doing!!!

:):)

pcallaghan · Post by **pcallaghan** » Tue Sep 06, 2011 10:44 am

Starting this up again. 3.0 run number 2.

First Famine workout completed today. Between work and school I'll try my best to update this thread at least every workout day.

Measurements coming.

matter2003 · Post by **matter2003** » Tue Sep 06, 2011 10:31 pm

pcallaghan wrote: Question I have though:

Are there good replacements for the Weight Cable Crunches - Max of tower is 200 at the gym

I used the weighted ab machines and they seemed pretty effective for me...

RobRegish · Post by **RobRegish** » Wed Sep 07, 2011 7:27 am

You can attach a rope handle to a low pulley, lie down flat and crunch forward, there's another variation.

I know what you mean about the standard machines. At some point, you're going to max them out...

pcallaghan · Post by **pcallaghan** » Wed Sep 07, 2011 10:53 am

Good stuff - I'll give that a shot. Also have been throwing in hanging leg raises and attempting to use the rope and go full range of abs to hit lower abs more and even out lower/upper.

Completed Famine workout 2.

I've eaten very minimal protein the past few days.
Yesterday the only protein was 2 eggs, Almond+Coconut Kind bar, and some peanut butter. Today is going to be pretty much the same.

Tomorrow will be just cardio and most likely Famine workout 3 on Friday since I had to complete it last time. We'll see how I feel, I'm dragging a bit now - first week I've stayed away from caffeine for awhile.

sergio BD · Post by **sergio BD** » Wed Sep 07, 2011 1:03 pm

I am in my second week of cruise, first BP 3.0 for recomp...I follow warrior diet/IF.

Primal diet sounds good for a Recomp (specially if you eat those big chunks of meat with fat and good amount of eggs), just keep in mind that those BP 3.0 workouts will deplete your glycogen really quick and you will need quality starchy carbs specially around your workout (pre workout & post workout meal) Quinoa, oats, honey and sweet potatoes are good options that worked for me

A key element in Recomp will be the caloric zig zag between workout days and non workout days as indicated in BP 3.0.

I am sure you will have a successful first run and have fun with those workouts, specially when intensity (heavier loads with short rest) is increasing

Sergio

pcallaghan · Post by **pcallaghan** » Fri Sep 09, 2011 2:22 pm

sergio BD wrote:I am in my second week of cruise, first BP 3.0 for recomp...I follow warrior diet/IF.

Primal diet sounds good for a Recomp (specially if you eat those big chunks of meat with fat and good amount of eggs), just keep in mind that those BP 3.0 workouts will deplete your glycogen really quick and you will need quality starchy carbs specially around your workout (pre workout & post workout meal) Quinoa, oats, honey and sweet potatoes are good options that worked for me

A key element in Recomp will be the caloric zig zag between workout days and non workout days as indicated in BP 3.0.

I am sure you will have a successful first run and have fun with those workouts, specially when intensity (heavier loads with short rest) is increasing

Sergio

You are right, and BP 3.0 workouts are great but being primal/paleo makes it more difficult with grains and sugars removed from the diet. I do use the formula which helped tremendously last time. Toying with the idea of the Warrior diet along with this but my long days can make this difficult. Essentially I'm lifting at 5am and can be away from home all the way till 10pm for school and such.

3rd Famine workout done today, sucked more than last time. Looking forward to eating normal protein - I feel like my clothes are looser since the beginning of the week.