Hello everybody, finally decided to purchase Blueprint after reading about it online, haven't read a single bad thing about it. Very much excited to get this started. I plan on starting this Tues April 20th. I would have started on Monday but I'm in the military and have to do a Physical training test during the day, and don't want to make any drastic changes right before.
I plan on going to the store this weekend and stocking up on veggies and fruit for the first phase. I'm a smaller guy, currently at 151 and am 5' 11' I consistently go to the gym, I'm there every day, I also do MMA in the evenings on Wed and Fri.
Hoping this first phase wont shrivel me up!
First cycle, here goes nothing!
Thank You it means a lot. 
Ive got a pretty good idea on how this will play out, though I'm sure I'll have plenty of questions along the way. Not eating shouldn't be a problem, I work nights and usually don't get a lot to eat during the day...though when feast comes around I'll have to push myself to eat, I'm no chef so I'm sure I'll be relying on some of the shakes you all have described here to help push me over that edge.
Ive got a pretty good idea on how this will play out, though I'm sure I'll have plenty of questions along the way. Not eating shouldn't be a problem, I work nights and usually don't get a lot to eat during the day...though when feast comes around I'll have to push myself to eat, I'm no chef so I'm sure I'll be relying on some of the shakes you all have described here to help push me over that edge.
Good deal, here's some further info to help you out.. Sounds like you have the diet coverd so here's the training..
Here's a good sample that's closer to "by the book"
Monday
Legs, Back and Bi's with 2 minutes of rest between sets, 3 total sets for each movement in the 4-6 rep range. These should be structured as jump sets in the following fashion as follows.
- Squats with a weight that finds you able to perform 4-6 reps immediately into
- Seated cable rows for 4-6 rep range
Rest for approximately 2 minutes and repeat for 2 more rounds
Biceps
- Standing barbell curls for 4- 6 reps
REST 2 minutes
- Incline dumbell curls for 4-6 reps
REST 2 minutes
- Preacher curls for 4-6 reps
DONE
Wednesday
Chest, shoulders and tri's with 1 minute in between sets, 4 total sets for each movement in the 8-10 rep range. Jump set pairings should be as follows:
- Wide grip bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps
Rest 1 minute in between sets and repeat 3 more times
Rest one minute and begin the following:
Triceps
- Decline close grip bench presses for 8-10 reps
REST 1 minute
- Skull crushers/lying tricep extensions for 8-10 reps
REST 1 minute
- Cable tricep pressdowns for 8-10 reps
DONE
Friday
Repeat Monday's workout but with this time with 5 sets and just 30 seconds between sets.
- Select a weight that puts you in the 12-15 rep range.
- This is absolutely brutal but it gets us to where we need to be in the specified 5 day timeframe.
You'll likely lose 1lb/day or thereabouts. Resting rate should eventually get to 8 bpm above baseline or therabouts by day 5.
Lecithin granuals are highly recommended during this time (thanks to Brain for this contribution) to ensure CNS is in tip-top shape for the rebound.
Hope that helps..
Here's a good sample that's closer to "by the book"
Monday
Legs, Back and Bi's with 2 minutes of rest between sets, 3 total sets for each movement in the 4-6 rep range. These should be structured as jump sets in the following fashion as follows.
- Squats with a weight that finds you able to perform 4-6 reps immediately into
- Seated cable rows for 4-6 rep range
Rest for approximately 2 minutes and repeat for 2 more rounds
Biceps
- Standing barbell curls for 4- 6 reps
REST 2 minutes
- Incline dumbell curls for 4-6 reps
REST 2 minutes
- Preacher curls for 4-6 reps
DONE
Wednesday
Chest, shoulders and tri's with 1 minute in between sets, 4 total sets for each movement in the 8-10 rep range. Jump set pairings should be as follows:
- Wide grip bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps
Rest 1 minute in between sets and repeat 3 more times
Rest one minute and begin the following:
Triceps
- Decline close grip bench presses for 8-10 reps
REST 1 minute
- Skull crushers/lying tricep extensions for 8-10 reps
REST 1 minute
- Cable tricep pressdowns for 8-10 reps
DONE
Friday
Repeat Monday's workout but with this time with 5 sets and just 30 seconds between sets.
- Select a weight that puts you in the 12-15 rep range.
- This is absolutely brutal but it gets us to where we need to be in the specified 5 day timeframe.
You'll likely lose 1lb/day or thereabouts. Resting rate should eventually get to 8 bpm above baseline or therabouts by day 5.
Lecithin granuals are highly recommended during this time (thanks to Brain for this contribution) to ensure CNS is in tip-top shape for the rebound.
Hope that helps..
Good luck man. One suggestion that I found to be quite helpful was to eliminate all protein except for maybe a little sprinkled cheese on your veggies and make it into a fajita, it really got me through the 3rd day. By end of day 3 I was really feeling the effects of the diet.
Do some slow cardio for at least 30 minutes on your off days if you want to increase the intensity. I dont know what Rob's opinion on this is but it worked great for me.
Good luck man!
Do some slow cardio for at least 30 minutes on your off days if you want to increase the intensity. I dont know what Rob's opinion on this is but it worked great for me.
Good luck man!
Not that I'm aware of.. but you could be first!
Where there's a will, there's a way. BUT I want you to know we'll be here for you and DAMN proud of you too. I meet you guys all over the country in airports. I don't know what they do to you but the airlines need to send their people to boot camp..
I walk up to shake their hand/say thank you and to a person, they respond "Yes sir, my priviledge sir..." 18, 19, 20 yrs old. I literally can't believe it.
You guys are over there putting your lives on the line so we can play with weights, loading patterns and various adaptogens. Sometimes, I feel really, really guilty.
Let me know if there's anything I can do for you. I'm right here..
Where there's a will, there's a way. BUT I want you to know we'll be here for you and DAMN proud of you too. I meet you guys all over the country in airports. I don't know what they do to you but the airlines need to send their people to boot camp..
I walk up to shake their hand/say thank you and to a person, they respond "Yes sir, my priviledge sir..." 18, 19, 20 yrs old. I literally can't believe it.
You guys are over there putting your lives on the line so we can play with weights, loading patterns and various adaptogens. Sometimes, I feel really, really guilty.
Let me know if there's anything I can do for you. I'm right here..