It'll be a relief though when it's over. I personally feel a cleansing type effect, knowing that I've done the deed and de-toxed effectively.
Done properly, it's a HEALTHY exercise...
my first BP journal..
FAMINE: Day FIVE
6:45am
woke up PR 76 (big jump!)
7:15am
1 packet Nature's Path Organic Oatmeal Maple Nut
1 medium organic banana
1c frozen strawberries/bananas
1/2 c frozen rasp
2 tbs lecithin granules
1c harris teeter organic vegetable juice
1/2 tbs honey
2 Orange Triad
10:30am
1 apple
20 grapes
FAMINE WORKOUT 1
2 minutes on elliptical
Squat
(had to use smith because both racks were being used and i couldn't wait)
5x12 155
SS
Seated cable rows
5x12 70
BB Curl
55 x 12
Incline DB curl
20 x 12
BB Preacher (had to use DBs)
20 x 12
2:00pm
2 slices Arnold 100% whole wheat bread]
1 Serving sargento Lite string Cheese
1 medium organic zucchini
1 tomato
5:00pm
1 organic navel orange
7:30pm
1 cup pacific natural foods organic roasted red pepper and tomato soup
1 serving veggie patch falafel
MACROS*:
1416 Cal
22 g fat
279.97 g carbs
38.84 g protein
*-based on fatsecret.com
6:45am
woke up PR 76 (big jump!)
7:15am
1 packet Nature's Path Organic Oatmeal Maple Nut
1 medium organic banana
1c frozen strawberries/bananas
1/2 c frozen rasp
2 tbs lecithin granules
1c harris teeter organic vegetable juice
1/2 tbs honey
2 Orange Triad
10:30am
1 apple
20 grapes
FAMINE WORKOUT 1
2 minutes on elliptical
Squat
(had to use smith because both racks were being used and i couldn't wait)
5x12 155
SS
Seated cable rows
5x12 70
BB Curl
55 x 12
Incline DB curl
20 x 12
BB Preacher (had to use DBs)
20 x 12
2:00pm
2 slices Arnold 100% whole wheat bread]
1 Serving sargento Lite string Cheese
1 medium organic zucchini
1 tomato
5:00pm
1 organic navel orange
7:30pm
1 cup pacific natural foods organic roasted red pepper and tomato soup
1 serving veggie patch falafel
MACROS*:
1416 Cal
22 g fat
279.97 g carbs
38.84 g protein
*-based on fatsecret.com
well you were right i wanted to curse you.. it was tough no doubt about it.. but it wasnt the work, it was just the overall feeling over breaking through that barrier.. but when i did it was awesome.. felt great to finish.. until i sat down and though i may puke..RobRegish wrote:So pulse rate from 68 to 76. Exactly 8 beats per minute above baseline on day 5. Just as I specify in The Blueprint.
Hmmmmm....
And people accuse me of dreaming The Blueprint up.
Congratulations man. Really happy for you and GREAT JOB making it through!
i really wish i could have used the rack though.. felt like i may have cheated myself a little with the smith machine..
but you know what.. the toughest part now is after working out and knowing you still only have about 600-700 calories left in the day..
but i have whole wheat waffles, 6 egg omelettes, and turkey bacon waiting for me in the morning..
FEAST!! day one
7:45am
2 tbol trib
8:00am - smoothie
1.5 frozen strawberries and bananas
1 scoop ON Natural 100% whey
1 scoop CL Oximega Greens
2 tbs lecithin
2 E-Bol
9:00am - BREAKFAST
5 eggs
1c organic baby spinach
1/4c organic feta
1/2 organic medium tomato
1/2 serving quaker oatmeal pancake mix prepared heart healthy version
1 medium strawberry
1 serving nestle semi sweet morsels
1 tbs Newman's Own Organic Olive oil
1/2 c Organic sweet potato
1/2 c organic white potato
sprinkle of old bay
3 Kalamata Olives
6 Uniliver tabs
2 OT
11:00am
6 cbol creatine
1:00pm
2 E-Bol/tbol trib
1:00-1:30pm - Lunch
8oz Organic Chicken Breast
1 c Quinoa
2/3 c Bird's eye Steamfresh Gold/White Corn, Asparagus, and Baby Carrots
6 Uniliver Tabs
4 Kalamata Olives
2 OT
3:30-4:00:
1/3 serving dole 100% pineapple juice
1 c Frozen Raspberries
1 scoop ON 100% Natural Whey
6 Kalamata olives
6 uniliver tabs
7:00pm - Dinner
8oz organic chicken breast
3 cups organic baby spinach
1/4 c organic walnuts
1/2 medium tomato
1/4 c organic feta
2 tbs Lucini Fig and Walnut Balsamic Vinaigrette
20 oz Organic 1% Milk
5 Kalamata olives
6 uniliver tabs
2 OT
9:00pm:
2 E-bol/tbol trib
9:30pm:
6 cbol creatine
9:45pm:
1 c Fat Free Cottage Cheese
2 tbs Smuckers Natural Peanut Butter
2 tbs Apple Butter
MACROS:
Calories: 3799
Carbs: 397.3
Protein: 252.31
Fat: 133.59
7:45am
2 tbol trib
8:00am - smoothie
1.5 frozen strawberries and bananas
1 scoop ON Natural 100% whey
1 scoop CL Oximega Greens
2 tbs lecithin
2 E-Bol
9:00am - BREAKFAST
5 eggs
1c organic baby spinach
1/4c organic feta
1/2 organic medium tomato
1/2 serving quaker oatmeal pancake mix prepared heart healthy version
1 medium strawberry
1 serving nestle semi sweet morsels
1 tbs Newman's Own Organic Olive oil
1/2 c Organic sweet potato
1/2 c organic white potato
sprinkle of old bay
3 Kalamata Olives
6 Uniliver tabs
2 OT
11:00am
6 cbol creatine
1:00pm
2 E-Bol/tbol trib
1:00-1:30pm - Lunch
8oz Organic Chicken Breast
1 c Quinoa
2/3 c Bird's eye Steamfresh Gold/White Corn, Asparagus, and Baby Carrots
6 Uniliver Tabs
4 Kalamata Olives
2 OT
3:30-4:00:
1/3 serving dole 100% pineapple juice
1 c Frozen Raspberries
1 scoop ON 100% Natural Whey
6 Kalamata olives
6 uniliver tabs
7:00pm - Dinner
8oz organic chicken breast
3 cups organic baby spinach
1/4 c organic walnuts
1/2 medium tomato
1/4 c organic feta
2 tbs Lucini Fig and Walnut Balsamic Vinaigrette
20 oz Organic 1% Milk
5 Kalamata olives
6 uniliver tabs
2 OT
9:00pm:
2 E-bol/tbol trib
9:30pm:
6 cbol creatine
9:45pm:
1 c Fat Free Cottage Cheese
2 tbs Smuckers Natural Peanut Butter
2 tbs Apple Butter
MACROS:
Calories: 3799
Carbs: 397.3
Protein: 252.31
Fat: 133.59
damn right.. and looking at my macros i did a pretty good job.. almost a 3:2:1 ratio.. though its more like 4:2.5:1.25..tried not to do much of anything today either.. just relaxing..RobRegish wrote:I bet it feels good to eat! Nice job making it through...
also my bodyweight times 20 was 3520 calories, so i kinda went over, but looking over my journal, all my fats were healthy and carbs were too, and same with proteins, so i'm not worried.
FEAST DAY TWO:
i didn't do a good job of journalling my food because i was very busy running errands throughout the day.. but my breakfast was similar to yesterdays, with the exception of a vasolate smoothie before breakfast.. lunch was leftovers from the night before, and i've been eating walnuts and almonds and unilivers throughout the day..
dinner was some shaved sirloin with mushrooms, onion, green onions, and some soy/shitake noodles that my girlfriend found (GREAT for low carb types)..
so i think i'm looking around 2600 calories so far, and still have my latenight snack..
will do better job keeping track tomorrow.. i apologize.
i didn't do a good job of journalling my food because i was very busy running errands throughout the day.. but my breakfast was similar to yesterdays, with the exception of a vasolate smoothie before breakfast.. lunch was leftovers from the night before, and i've been eating walnuts and almonds and unilivers throughout the day..
dinner was some shaved sirloin with mushrooms, onion, green onions, and some soy/shitake noodles that my girlfriend found (GREAT for low carb types)..
so i think i'm looking around 2600 calories so far, and still have my latenight snack..
will do better job keeping track tomorrow.. i apologize.
FEAST DAY 3:
6:30am
2 E/tbol trib
6 cbol creatine
7:00am
3 eggs
1 packet Nature's Path Organic Oatmeal flax plus
1/2 cup Quaker Oats
1 tbs Honey
1/4 c blackberries
6 uniliver tabs
3 olives
2 OT
10:30am
1 serving banana vasolate
2 tbs lecithin
4 olives
12:15pm
2 E/tbol trib
12:45pm
2 servings organic smart chicken chicken breasts
3/4 c quinoa
2/3 cup Steamfresh Asparagus, Gold & White Corn & Baby Carrots
10 almonds
4 olives
6 uniliver tabs
3 Oximega fish oil
2 OT
2:00
banana
4:00pm
1 cup shaved sirloin
2 servings organic baby spinach
1/4 c organic feta
1 tbs organic avacado oil
6 uniliver
2 Oximega fish oil
3 olives
4 jelly beans
7:30pm
1 c Organic Whole Wheat pasta
1 1/2 servings market pantry frozen meat balls
1/2 c harris teeter organic tomato basil sauce
1 c organic baby spinach
1/4 cup chopped organic walnuts
1/16 cup organic feta cheese
1 tbs Newman's Organic Olive Oil
2 double stuff oreos
1 c organic 1% milk
6 uniliver
2 OT
3 Oximega Fish oil
10:00pm
6 cbol creatine
10:30pm
1 c cottage cheese
1/3 c almonds
MACROS:
Calories: 4292
Fat: 186.84
Carbs: 364.96
Protein: 240
felt good, eat well and those numbers are legit.. i couldn't help having two oreos, the bag was calling me..
tomorrow is my first feast workout..
6:30am
2 E/tbol trib
6 cbol creatine
7:00am
3 eggs
1 packet Nature's Path Organic Oatmeal flax plus
1/2 cup Quaker Oats
1 tbs Honey
1/4 c blackberries
6 uniliver tabs
3 olives
2 OT
10:30am
1 serving banana vasolate
2 tbs lecithin
4 olives
12:15pm
2 E/tbol trib
12:45pm
2 servings organic smart chicken chicken breasts
3/4 c quinoa
2/3 cup Steamfresh Asparagus, Gold & White Corn & Baby Carrots
10 almonds
4 olives
6 uniliver tabs
3 Oximega fish oil
2 OT
2:00
banana
4:00pm
1 cup shaved sirloin
2 servings organic baby spinach
1/4 c organic feta
1 tbs organic avacado oil
6 uniliver
2 Oximega fish oil
3 olives
4 jelly beans
7:30pm
1 c Organic Whole Wheat pasta
1 1/2 servings market pantry frozen meat balls
1/2 c harris teeter organic tomato basil sauce
1 c organic baby spinach
1/4 cup chopped organic walnuts
1/16 cup organic feta cheese
1 tbs Newman's Organic Olive Oil
2 double stuff oreos
1 c organic 1% milk
6 uniliver
2 OT
3 Oximega Fish oil
10:00pm
6 cbol creatine
10:30pm
1 c cottage cheese
1/3 c almonds
MACROS:
Calories: 4292
Fat: 186.84
Carbs: 364.96
Protein: 240
felt good, eat well and those numbers are legit.. i couldn't help having two oreos, the bag was calling me..
tomorrow is my first feast workout..
rob, tomorrow is my feast workout.. i have just a few questions to ask..
1. i'm to take t/e-bol 45 minutes prior (should i take fish oil at this time, or post, or does it matter?? i would think the fats would slow down absorption , but i may be wrong..
2. after my bench i am to do pullovers, can i do this with a loaded barbell?? when i tried the squats and milk workout, it also said to perform thse, and i felt i got a better stretch with a shoulder width grip on a BB.
3. do you have any preworkout meals that would go well with the BP? i usually do chicken breast and oatmeal, but since this is my first time using adaptogens i don't want to muddy it up.
4. can i throw one more "workout" in and do deads? i'd like to hit all 3 majors, it may be a lot to swallow, but i love them and hate to think i'd be missing them (RDL's to me aren't nearly the same)..
5. post do i also use pineapple with my whey? or is that just whey/water? i ran out of WMS before starting the BP and wasnt sure it called for it..
thanks i think that's all..
1. i'm to take t/e-bol 45 minutes prior (should i take fish oil at this time, or post, or does it matter?? i would think the fats would slow down absorption , but i may be wrong..
2. after my bench i am to do pullovers, can i do this with a loaded barbell?? when i tried the squats and milk workout, it also said to perform thse, and i felt i got a better stretch with a shoulder width grip on a BB.
3. do you have any preworkout meals that would go well with the BP? i usually do chicken breast and oatmeal, but since this is my first time using adaptogens i don't want to muddy it up.
4. can i throw one more "workout" in and do deads? i'd like to hit all 3 majors, it may be a lot to swallow, but i love them and hate to think i'd be missing them (RDL's to me aren't nearly the same)..
5. post do i also use pineapple with my whey? or is that just whey/water? i ran out of WMS before starting the BP and wasnt sure it called for it..
thanks i think that's all..
1. i'm to take t/e-bol 45 minutes prior (should i take fish oil at this time, or post, or does it matter?? i would think the fats would slow down absorption , but i may be wrong..
A. Taking with fish oil can only benefit you. Good call.
2. after my bench i am to do pullovers, can i do this with a loaded barbell?? when i tried the squats and milk workout, it also said to perform thse, and i felt i got a better stretch with a shoulder width grip on a BB.
A. Yes. I do mine that way with an EZ curl bar. Just seems easier on the elbows.
3. do you have any preworkout meals that would go well with the BP? i usually do chicken breast and oatmeal, but since this is my first time using adaptogens i don't want to muddy it up.
A. That's a fine pre-workout meal. Sole objective is to have something in the tank/insulin steady and or rising so as to offset cortisol.
4. can i throw one more "workout" in and do deads? i'd like to hit all 3 majors, it may be a lot to swallow, but i love them and hate to think i'd be missing them (RDL's to me aren't nearly the same)..
A. You can try. Just don't over-do it and eat too much into your recovery ability.
5. post do i also use pineapple with my whey? or is that just whey/water? i ran out of WMS before starting the BP and wasnt sure it called for it..
A. WMS is ideal, IMO. You can use pineapple and I like to do so. The GI isn't as high as other carbs but...you don't get the crash either. If no WMS, suggest experimenting with Pineapple juice plus sugar in a 50/50 mix to start. You're looking for something that doesn't leave you feeling "wiped out" from the ensuing blood sugar drop.
A. Taking with fish oil can only benefit you. Good call.
2. after my bench i am to do pullovers, can i do this with a loaded barbell?? when i tried the squats and milk workout, it also said to perform thse, and i felt i got a better stretch with a shoulder width grip on a BB.
A. Yes. I do mine that way with an EZ curl bar. Just seems easier on the elbows.
3. do you have any preworkout meals that would go well with the BP? i usually do chicken breast and oatmeal, but since this is my first time using adaptogens i don't want to muddy it up.
A. That's a fine pre-workout meal. Sole objective is to have something in the tank/insulin steady and or rising so as to offset cortisol.
4. can i throw one more "workout" in and do deads? i'd like to hit all 3 majors, it may be a lot to swallow, but i love them and hate to think i'd be missing them (RDL's to me aren't nearly the same)..
A. You can try. Just don't over-do it and eat too much into your recovery ability.
5. post do i also use pineapple with my whey? or is that just whey/water? i ran out of WMS before starting the BP and wasnt sure it called for it..
A. WMS is ideal, IMO. You can use pineapple and I like to do so. The GI isn't as high as other carbs but...you don't get the crash either. If no WMS, suggest experimenting with Pineapple juice plus sugar in a 50/50 mix to start. You're looking for something that doesn't leave you feeling "wiped out" from the ensuing blood sugar drop.