M57's 1st Blueprint Run

[M57]

Hey guys I'm going to start the blueprint on Monday, I've taken most the week off and read the book as much as I could!

For me the diet will be the hardest part as I have never really followed a diet for long and just tend to eat anything throughout the day. Any help with diet would be appreciated.
I will try to update this log as much as I can as I am usually busy.

My left knee has always been a bit sore when doing legs especially squats, Orange Triad has helped a bit but pain is still there when I do squats.

Stats at the moment are:
Age:24
Weight:around 77KG or 170lb
Height: about 5'9"

Supplements Im using currently:
Whey Protein
Controlled Labs Orange Triad Multi-vitamin
Controlled Labs Orange OxiMega Fish Oil
Omega Flashover when I need a bit of a boost

I've also got Creatine Mono and Beta-alanine which i am not using at the moment but would it be ok to use these in the Feast phase or leave it for cruise phase?

[JWIN]

Welcome to the team! Good luck on your run, im sure youll make great gains. What is your goal coming into your run?(Strength, recomp etc.)

Im with you on the diet, I love to eat and a week without is going to be tough. I start my run in 3 weeks, cannot freaking wait.

[cappla011]

I've also got Creatine Mono and Beta-alanine which i am not using at the moment but would it be ok to use these in the Feast phase or leave it for cruise phase?

I would recommend investing in an ecdy. Most people use Kre-Anabolyn (which is mentioned in the PDF file), or e-bol. If you choose Kre-Anabolyn, you don't need to use the Creatine Mono in the Feast phase, because Kre-Anabolyn contains Kre-Alkalyn (creatine). But if you don't, I would recommend using the Creatine Mono in the Feast phase as well as the Cruise phase.

[RobRegish]

First, WELCOME aboard? Glad to have you..

For me the diet will be the hardest part as I have never really followed a diet for long and just tend to eat anything throughout the day. Any help with diet would be appreciated.

A. Famine dietary template:

https://bodybuildingsupplements.com/phpB ... .php?t=523

An excellent Feast dietary template is as outlined in The Blueprint via Super Squats, pages 35-36. Here it is again for your convenience:

THE DIET
A typical days eating for this program would look like this:
Breakfast
4 eggs
2 slices of toast
1 glass of milk
Snack
Bran Muffin
1 glass of milk
Lunch
Sandwich (i.e. meat, cheese, tuna fish, etc.)
piece of fruit
1 glass of milk
Snack
Granola bar
Slice of cheese
1 glass of milk
Supper
Meat (i.e. chicken, beef, pork, etc.)
Pasta, Rice, or Potatoes
Cup of veggies
1 glass of milk
Snack
2 slices of toast
1 glass of milk

I will try to update this log as much as I can as I am usually busy.

My left knee has always been a bit sore when doing legs especially squats, Orange Triad has helped a bit but pain is still there when I do squats.

Stats at the moment are:
Age:24
Weight:around 77KG or 170lb
Height: about 5'9"

Supplements Im using currently:
Whey Protein
Controlled Labs Orange Triad Multi-vitamin
Controlled Labs Orange OxiMega Fish Oil
Omega Flashover when I need a bit of a boost

I've also got Creatine Mono and Beta-alanine which i am not using at the moment but would it be ok to use these in the Feast phase or leave it for cruise phase?

A. As stated, an ecdy is preferred but if that's what you have on hand yes, I'd use it during Feast.

Hope that helps!

[M57]

Thanks for all the replies guys! Im actually in New Zealand so im not too sure if we can get any ecdy supplements but will definitely try give it a go in the future.

My goal coming into this is to do a recomp for summer. At the moment im sitting at around 12-14% bodyfat.

[M57]

Monday: Famine Workout 1

Squats
80kgx 7 reps
90kgx 6 reps
100kg x 6 reps
1 Arm DB Row
55.5kg x 6 reps
55.5kg x 6 reps
55.5kg x 6 reps

BB Curls - 50kg x 6 reps

Incline DB Curls - 17.5kg x 6 reps

Preacher EZbar curls - 40kg x 6 reps weight excluding the bar

Also did 20 mins on the cross trainer

[RobRegish]

Good man, strong start!

Keep us posted along the way. Right here for you if you need me!

[M57]

Update for last two famine workouts:

Wednesday

Wide Grip Bench Press 80kg x 10reps
ss/ Seated DB Shoulder Press 22.5kg x 8reps

Close Grip Bench Press 60kg x 10reps
ss/ DB Shoulder Press 20kg x 10 reps

Incline Bench Press 70kg x 10reps
ss/ DB Shoulder Press 20kg x 10reps

Skull Crushers 30kg x 10reps

Cable Tricp Pressdowns 77LB x 10reps

Friday

Squats
50kg x 15reps
50kg x 12reps
50kg x 12reps
50kg x 12reps
50kg x 12reps
DB Row
25kg x 15reps
25kg x 15reps
25kg x 15reps
25kg x 12reps
25kg x 12reps

BB Curls 30kg x 15reps
Incline DB Curls 10kg x 15reps
Preacher Curls 20kg x 15reps

Conc Curls 15kg x 15reps
Hammer Curls 15kg x 15reps

For Feast I've been eating as much as I could for the last two days and will start the first workout tomorrow!

[M57]

I will be doing the sample workout for the feast workout.

Bench press 1x 8-10 reps
DB pullovers 1x 8-10 reps (does this have to be on the incline?)

EDT Block
Incline DB Press
Tbar rows

Squats 1x 8-10 reps
Stiff Legged Deadlift 1x 8-10reps

EDT BLOCK
Romanian Deadlift
Leg Press

[RobRegish]

DB pullovers 1x 8-10 reps (does this have to be on the incline?)

A. Not necessarily. You want the hips lower that the upper body though. The slight incline setup makes this easy. Traditional way is to lay crossways on a bench with the hips low. My way you can't cheat...

[M57]

Tuesday Feast Workout #1:
Bench press 1x 87.6KG 10reps
DB pullovers 1x 30KG 10reps (does this have to be on the incline?)

A. Preferrably, yes. It accentuates the stretch position of the movement.

EDT BLOCK
Incline DB Press 30KG 6,7,7,7,7,8 reps
Tbar rows 40KG 8,8,10,10,10,10 reps

(I will have to increase the weights on these as they were easier than I thought!)

Squats 1x 80KG 10reps
Stiff Legged Deadlift 1x 90kg 10reps

EDT BLOCK
Romanian Deadlift 90KG 8,7,7,6,6,7
Leg Press 80KG 7,8,8,8,8,10

My lower back was getting a bit sore on the last EDT which is why i didnt want to go heavier.

Q: Is it ok to switch it around so I do the lower body first then upper body?

A. You can, although in practice I find the leg work exhausts me for upper body. That's just me though. You do what works for you

[M57]

Friday Feast Workout #2:

Bench press 1x 100KG 6reps
DB pullovers 1x 37.5KG 6reps

EDT BLOCK
Incline DB Press 35KG 6,7,6,5,6,4
Tbar rows 55KG 8,8,8,8,8,7

Squats 1x 100KG 6reps
Stiff Legged Deadlift 1x 120kg 6reps

EDT BLOCK
Romanian Deadlift 100KG 8,8,7,6,6
Leg Press 140KG 8,8,8,8,8

[RobRegish]

Very nice!

Please include a smidgeon of commentary as to how strong you felt, how these weights stack up etc. Help me to evaluate!

Great work here. Great work..

[M57]

So here are the updates for the last 2 feast workouts:

Monday Feast Workout #3:

Bench press 1x 110KG 3reps
DB pullovers 1x 45KG 3reps

EDT BLOCK 20mins
Incline DB Press 40KG 5,5,4,3,3 (this was very tough but I couldn't find the 37.5KG dumbbell.
Tbar rows 65KG 6,6,6,6,6

Squats 1x 110KG 2reps (I am really struggling with my squat, only made it to parallel.)
Stiff Legged Deadlift 1x 130kg 2reps

EDT BLOCK 15mins
Romanian Deadlift 110KG 6,6,5,5,6
Leg Press 150KG 6,6,7,7,7


Wednesday Feast Workout #4:

Bench press 1x 90KG 10reps
DB pullovers 1x 32.5KG 8reps

EDT BLOCK 20mins
Incline DB Press 37.5KG 6,6,5,5,3,3 (I think i was using more of my shoulders on this one, might have to drop it down to 35KG next time.
Tbar rows 65KG 6,8,8,8,6,5

Squats 1x 80KG 6reps (only went to parallel on this one)
Stiff Legged Deadlift 1x 100kg 6reps

EDT BLOCK
Romanian Deadlift 110KG 6,6,6,6,6
Leg Press 150KG 7,7,6,7,5

These last two workouts have been really tough I was tired on both occasions but still pulled through. Im taking a stim break for a week so that might have had something to do with it. Might also add that my legs have never really been that strong and the most I've Squatted is 110kg.

I have noticed I am gaining a bit of fat im on around 3200cals at the moment. Should i drop it down a bit if i am looking to get more lean before January?