Hey, thought I'll just set this up first. Will be running famine stage in about 2 days.
Hope this works out.
Dominic.b
I'm gonna get hoooyggeeee.... MickMars' first run.
Alrighty then.
I got a some questions regarding training during Feast stage.
We should kickstart the training following the 5 workout plan, subsequently followed by the German loading method right?
For the German loading method, should I stick to 3 major exercises per workout, or can I train 1 body part per session? Previously I train 5 times a week (1 bodypart per week) doing pretty much DC/HIT style.
For the 5 workout plan, it is advised to spread out 1 day train, 2 days rest right? How about the German Loading Stage?
Oh yeah... another thing. For the diet during famine stage, I'm not very good at couting calories especially vegetables, can you please give me some pointers? I plan to load up on the V8 juice.
I got a some questions regarding training during Feast stage.
We should kickstart the training following the 5 workout plan, subsequently followed by the German loading method right?
For the German loading method, should I stick to 3 major exercises per workout, or can I train 1 body part per session? Previously I train 5 times a week (1 bodypart per week) doing pretty much DC/HIT style.
For the 5 workout plan, it is advised to spread out 1 day train, 2 days rest right? How about the German Loading Stage?
Oh yeah... another thing. For the diet during famine stage, I'm not very good at couting calories especially vegetables, can you please give me some pointers? I plan to load up on the V8 juice.
-
Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
I can't speak to your training questions as I haven't really executed a full run through myself, although I have asked a lot of questions 
As far as tracking calories I find keeping an online log extremely helpful. I prefer fitday.com but there are a few out there, dailyburn is another people seem quite fond of. Helps keep track of calories, macros, and percentages of your calories.
As far as tracking calories I find keeping an online log extremely helpful. I prefer fitday.com but there are a few out there, dailyburn is another people seem quite fond of. Helps keep track of calories, macros, and percentages of your calories.Alrighty then...
Let's take this one step at a time, starting with Famine:
"Oh yeah... another thing. For the diet during famine stage, I'm not very good at couting calories especially vegetables, can you please give me some pointers? I plan to load up on the V8 juice".
If not into counting calories, it's best to leave each feeding feeling hungry. In fact, you should be quite hungry during this time. Remember, I named it famine for a reason
For the veggie portion/drinks.. consider the following:
Highly recommend the following. Most of these are pretty simple. From here on out, you're limited only by your imagination..
Look to use organic fruits/veggies when you juice. I don't eat organic all the time but Famine is a GREAT time to go organic. You only have to shop for 5 days worth of organic fruits/veggies and it'll be a nice way to evaluate how it feels/fits into your lifestyle:
Apple Carrot Juice
2 apples
6 carrots
Wash everything, peel the carrots and cut into sections where needed. Juice everything.
Carrot Anise Juice
8 carrots
2 anise stalks
3-4 celery stalks
2 apples
Wash and peel the carrots. Wash everything else, and cut up into sections if needed. Juice everything and enjoy.
Carrot Combination
2 1/2 lbs. carrots
1 beet with greens
1 stalk celery
1 large handful spinach
1 large handful parsley
1 green pepper
1 clove garlic
1 slice ginger
Wash and peel carrots. Clean and slice beet into thin wedges. Wash and dry spinach leaves and parsley. Juice half of the carrots and beet. Add remaining ingredients using the remaining carrots to push them through. Complete by juicing carrots.
Carrot, Celery, Cabbage Combo #1
3-4 Carrots
1-2 Celery stalks
small wedge cabbage
Wash all vegetables and juice.
Carrot, Celery, Cabbage Combo #2
2 carrots
2 cucumbers
2 stalks of celery
a piece of ginger
a handful of parsley
a piece of apple or citrus fruit
Wash all vegetables and juice.
I don't know if they fill me up as much as eating them. I do know they make me feel better. Something happens when the cell walls are broken, the enzymes release etc. I really need to look further into it. Jack Lalane is like 105 so I need to make that phone call fast.
FAMINE 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..
Let's take this one step at a time, starting with Famine:
"Oh yeah... another thing. For the diet during famine stage, I'm not very good at couting calories especially vegetables, can you please give me some pointers? I plan to load up on the V8 juice".
If not into counting calories, it's best to leave each feeding feeling hungry. In fact, you should be quite hungry during this time. Remember, I named it famine for a reason
For the veggie portion/drinks.. consider the following:
Highly recommend the following. Most of these are pretty simple. From here on out, you're limited only by your imagination..
Look to use organic fruits/veggies when you juice. I don't eat organic all the time but Famine is a GREAT time to go organic. You only have to shop for 5 days worth of organic fruits/veggies and it'll be a nice way to evaluate how it feels/fits into your lifestyle:
Apple Carrot Juice
2 apples
6 carrots
Wash everything, peel the carrots and cut into sections where needed. Juice everything.
Carrot Anise Juice
8 carrots
2 anise stalks
3-4 celery stalks
2 apples
Wash and peel the carrots. Wash everything else, and cut up into sections if needed. Juice everything and enjoy.
Carrot Combination
2 1/2 lbs. carrots
1 beet with greens
1 stalk celery
1 large handful spinach
1 large handful parsley
1 green pepper
1 clove garlic
1 slice ginger
Wash and peel carrots. Clean and slice beet into thin wedges. Wash and dry spinach leaves and parsley. Juice half of the carrots and beet. Add remaining ingredients using the remaining carrots to push them through. Complete by juicing carrots.
Carrot, Celery, Cabbage Combo #1
3-4 Carrots
1-2 Celery stalks
small wedge cabbage
Wash all vegetables and juice.
Carrot, Celery, Cabbage Combo #2
2 carrots
2 cucumbers
2 stalks of celery
a piece of ginger
a handful of parsley
a piece of apple or citrus fruit
Wash all vegetables and juice.
I don't know if they fill me up as much as eating them. I do know they make me feel better. Something happens when the cell walls are broken, the enzymes release etc. I really need to look further into it. Jack Lalane is like 105 so I need to make that phone call fast.
FAMINE 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..
Thanks for the fast reply bro!
For the suggested organic juice, so instead of having a meal, I just drink that... meaning I have several of those per day right?
Another thing, during Famine phase, I pretty much have to zero out protein right, how about carbs? From the e-book you mentioned ketones coming into picture... for that to happen usually it's zero carbs? Meaning no fruits? Abit confused here.
Just gathering as much information as possible.
For the suggested organic juice, so instead of having a meal, I just drink that... meaning I have several of those per day right?
Another thing, during Famine phase, I pretty much have to zero out protein right, how about carbs? From the e-book you mentioned ketones coming into picture... for that to happen usually it's zero carbs? Meaning no fruits? Abit confused here.
Just gathering as much information as possible.
Thanks Mars, I'm trying...
For the suggested organic juice, so instead of having a meal, I just drink that... meaning I have several of those per day right?
A. You'll have these in between or in place of a meal. Would never say don't eat real food. I'm not completely heartless
Another thing, during Famine phase, I pretty much have to zero out protein right, how about carbs? From the e-book you mentioned ketones coming into picture... for that to happen usually it's zero carbs? Meaning no fruits? Abit confused here.
A. Carbs should make up MOST of your diet. The point is, lowering protein and radically increasing physical demands. And that happens
Just gathering as much information as possible.
A. And I appreciate this. You're putting a lot into the BP. And the BP will return in kind
For the suggested organic juice, so instead of having a meal, I just drink that... meaning I have several of those per day right?
A. You'll have these in between or in place of a meal. Would never say don't eat real food. I'm not completely heartless
Another thing, during Famine phase, I pretty much have to zero out protein right, how about carbs? From the e-book you mentioned ketones coming into picture... for that to happen usually it's zero carbs? Meaning no fruits? Abit confused here.
A. Carbs should make up MOST of your diet. The point is, lowering protein and radically increasing physical demands. And that happens
Just gathering as much information as possible.
A. And I appreciate this. You're putting a lot into the BP. And the BP will return in kind
Okay, I'm gonna jump into Famine Stage tomorrow... feeling excited.
Anyway just a brief introduction:-
_____________________________________________________________
Age: 25
Weight: 88kg (194lb)
Fat %: No idea, but I look bulky not sloppy
Years Training: 4 years (been logging my workouts for the past 2 years)
Training Method: 5 days per week, Yates style HIT ~ once hit a certain rep
weight will increase. Each workout improves from
previous either by reps or weight.
-------------------------------------------------------------------------------------
Diet during Famine stage (5 days):
Total Targetted Calories: ~1500 - 1550 calories
Meal Plan:
Meal 1: 2 small apples + 1 orange
Meal 2: 1 cup grapes + 1 banana + 2 TB Peanut Butter
Meal 3: 1 orange + 2 TB Peanut Butter
Meal 4: 1 cup grapes + 2 small apples
Meal 5: 1 cup grapes + 1 orange
Meal 6: 2 small apples + 2 TB Peanut Butter
Throughout the day I will be sipping on some fruit + veg drink, and just incase my energy level is wayyyy too low I will snack on some oatmeal cookies, but of course that will be avoided so that this Famine stage can be treated as a detox stage as well.
-------------------------------------------------------------------------------------
Supplements:
Lecithin.
GABA.
Fibre supplements with various goodies (papaya enzyme+spirolina etc.) taken 3 times per day.
-------------------------------------------------------------------------------------
Workout:
Tomorrows Workout:
Squats supersetted with Dumbbell Rows - (3sets, 4-6 reps)
BB curl -> Incline DB -> Machine Preacher - (2 minutes rest in between,
4-6 reps)
***Cardio:
I plan to do cardio only twice within these 5 days, in between weight training days. 1 hour per session. Is it okay? or should I do it more often?
-------------------------------------------------------------------------------------
That's all for now, please comment if you find anything wrong with my plan above... like I said; I take bodybuilding veryyy seriously =)
Anyway just a brief introduction:-
_____________________________________________________________
Age: 25
Weight: 88kg (194lb)
Fat %: No idea, but I look bulky not sloppy
Years Training: 4 years (been logging my workouts for the past 2 years)
Training Method: 5 days per week, Yates style HIT ~ once hit a certain rep
weight will increase. Each workout improves from
previous either by reps or weight.
-------------------------------------------------------------------------------------
Diet during Famine stage (5 days):
Total Targetted Calories: ~1500 - 1550 calories
Meal Plan:
Meal 1: 2 small apples + 1 orange
Meal 2: 1 cup grapes + 1 banana + 2 TB Peanut Butter
Meal 3: 1 orange + 2 TB Peanut Butter
Meal 4: 1 cup grapes + 2 small apples
Meal 5: 1 cup grapes + 1 orange
Meal 6: 2 small apples + 2 TB Peanut Butter
Throughout the day I will be sipping on some fruit + veg drink, and just incase my energy level is wayyyy too low I will snack on some oatmeal cookies, but of course that will be avoided so that this Famine stage can be treated as a detox stage as well.
-------------------------------------------------------------------------------------
Supplements:
Lecithin.
GABA.
Fibre supplements with various goodies (papaya enzyme+spirolina etc.) taken 3 times per day.
-------------------------------------------------------------------------------------
Workout:
Tomorrows Workout:
Squats supersetted with Dumbbell Rows - (3sets, 4-6 reps)
BB curl -> Incline DB -> Machine Preacher - (2 minutes rest in between,
4-6 reps)
***Cardio:
I plan to do cardio only twice within these 5 days, in between weight training days. 1 hour per session. Is it okay? or should I do it more often?
-------------------------------------------------------------------------------------
That's all for now, please comment if you find anything wrong with my plan above... like I said; I take bodybuilding veryyy seriously =)
There is a lot of flexibility in the training but I think the answer to your questions is after the 5 workouts and you establish your 1Rep Max So you can then begin one of the loading patterns outlined in the Ebook(german loading, 10% solution or whatever). Those loading patterns focus on big bar lifts Bench/Squat and Deads. If you use those loading patterns you will have a proven and methodical training regimen that works(never seen one log where it hasn't). Now the beauty of the BP is that you can pretty much do what you want. My advice is that you stay consistent , take notes, measure and log your workouts and strive to improve each w/o over the previous.
Works for me
Works for me
I agree with Hank. Based my on my understanding of the BP and experience using an ECDY, I would say concentrate on the big lifts after you get our 1RM. In addition to the loading pattern you can implement other more isolated exercises. The BP stressed loaded stretch movements because ECDY really shines when given these stresses.
You can do straight sets with bicep curls for example or do a pyramid loading pattern similar to how you do the big lift. Just make sure you are doing the big lifts first in your workout and giving them 100% effort. The rest is flexible.
You can do straight sets with bicep curls for example or do a pyramid loading pattern similar to how you do the big lift. Just make sure you are doing the big lifts first in your workout and giving them 100% effort. The rest is flexible.