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haha, ya, it was a lot. I was half way through thinking it was never going to end. Eventually i was just holding 5 pound plates in my hands for the shoulder presses. That's alot of shoulder presses!!!

not pissed, just... tired...

oh well, I feel better today anyway.

Phew. I was worried.

That's a LOT of volume!!

so finished the day with 960 calories and 35g of protein.

I'm tired. No headaches today! I feel like I'm thinking straight, but I'm getting distracted easily at work (more so than normal ) . I've been hungry pretty much the whole time, but not painfully so yet. My muscles are sore, no burning or sharp pain at all, nothing that limits range of motion. I'm a little stiff, some small cramps here and there.

Hey Rob, I don't know if you saw my previous post, I know you are super busy answering everyone's questions. I'll repost it:

I'm still undecided on the last workout. I know traction is difficult in feast if I take famine too deep. I trust what you are saying. In the morning I will weigh in and check my heartrate. I'll let you know how I'm doing, I won't decide on my final workout until I hear from you after that point. I am very dehydrated again. I'll up my water too.

What is the best way to proceed for feast. I am 26. Am looking to cut fat primarily. Gain muscle size and strength second and third (although still important).

1.) for calories should I be in the upper range or lower range recomended on page 28? or should I do the descending caloric spiral? (I don't want to give away the exact numbers for the trolls )

2.) liver tabs for 7 days then one of the BCAA protocols or just straight to BCAA's, and which BCAA protocol would you recommend in my case?

I have the BP stack from musclemass.

Thanks

Damn I'm sorry man. I HATE it when I miss questions!

"I'm still undecided on the last workout. I know traction is difficult in feast if I take famine too deep. I trust what you are saying. In the morning I will weigh in and check my heartrate. I'll let you know how I'm doing, I won't decide on my final workout until I hear from you after that point. I am very dehydrated again. I'll up my water too."

A. Let me make this easy for you: You get a waiver on workout #3. Just continue the diet and start feasting day 6!

What is the best way to proceed for feast. I am 26. Am looking to cut fat primarily. Gain muscle size and strength second and third (although still important).

A. A re-comp. This is most easily accomplished by zig-zagging calories as follows:

First 3 days: 120% of maintenance

- Remainder of first 2 weeks: 100% of maint on training days, 90% on off days when you'll do your cardio

- Second 2 weeks: 100% training days, 85% on non training days

- Final 2 weeks of Feast: 100% on training days, 70 to 75% on non-training days, depending upon how much fat you get off.

In order to keep strength levels up, you'll need "The Formula", which I'm PM'in you now



1.) for calories should I be in the upper range or lower range recomended on page 28? or should I do the descending caloric spiral? (I don't want to give away the exact numbers for the trolls )

2.) liver tabs for 7 days then one of the BCAA protocols or just straight to BCAA's, and which BCAA protocol would you recommend in my case?

I have the BP stack from musclemass.

168lbs this morning. 73bpm.

1100 cals, 32g protein.

Sorry, super busy day at work. I'll post more later tonight. Gotta pick something up for Christmas.

Really tired today. Rough day at work.

The last thing I wanted to do was workout #3. You're right Rob. I'm taking it easy tonight.

more questions:

1.) I pm'd you on "the formula." I'll get the stuff ordered as soon as I can. Until I have all the stuff, should I start BCA protocol #1, #2 or liver tabs?

2.) starting in the morning, 1 Kre-Anabolyn with a meal 3 times a day and 3 adaptogen N before bed? I would like to take gabba before bed too. And possibly a cassein protien shake or cottage cheese before bed. I was thinking 9:00 take gabba, 10:00 eat cottage cheese and adaptogen N, then go to bed? Is there a better way to time all this?

No worries on missing the q. You're a busy man. I'm very privileged to have the time you're able to give me. Besides, it was Hank's fault j/k

I'm having a pile of eggs and oatmeal for breakfast!!!

1.) I pm'd you on "the formula." I'll get the stuff ordered as soon as I can. Until I have all the stuff, should I start BCA protocol #1, #2 or liver tabs?

A. Liver tabs for 10 days first, THEN your BCAA loading protocol #1. You take a 3 day break before starting that after consuming the liver tabs, BTW.


2.) starting in the morning, 1 Kre-Anabolyn with a meal 3 times a day and 3 adaptogen N before bed? I would like to take gabba before bed too. And possibly a cassein protien shake or cottage cheese before bed. I was thinking 9:00 take gabba, 10:00 eat cottage cheese and adaptogen N, then go to bed? Is there a better way to time all this?

A. The KA dosing guidelines are as follows:

OFF DAYS: One cap with your highest CARB based meals 3x/day. Ideally, breakfast lunch and dinner. Depending upon bodyweight (if you're 200lbs or under), 2 caps/day is fine.

ON TRAINING DAYS: Take 3 caps as follows:

- 1 cap about an hour prior with a bit of dietary fat (not much, some EFA's for example. Suggest 3 grams or thereabouts)

- 1 cap immediately afterwards washed down with the remainder of "The Formula"

- 1 cap an hour after that with a solid food meal. Again, should be HIGHER on the CARBS and include some protein, of course. A smidgeon of dietary fat should also be included.


No worries on missing the q. You're a busy man. I'm very privileged to have the time you're able to give me. Besides, it was Hank's fault j/k

A. Hank is a troublemaker He's also to be considered a "go to" guy on our forums! Sorry Hank, I probably just overloaded your inbox

Relative to missing your question/I'm a busy man, please see my post at the bottom of page 1 in this thread. Long read but it will help you understand why I feel bad when I miss questions..

https://bodybuildingsupplements.com/phpB ... sc&start=0

I'm having a pile of eggs and oatmeal for breakfast!!!

A. See MSR9889, our resident egg-spert (TM). He know more about eggs than the chickens that lay them!

I hope everyone had a great Christmas. I haven't posted mainly because I've been so busy. I spent the last 4 days basically driving, eating, sleeping, and visiting with family.

During this time my wife and I got to talk a lot in the car about how much our life has changed for the positive this year. We have so much to be grateful for, so many blessings in our life, and so many more that we are looking forward to this coming year. It truly is amazing how when a decision was made this last year to affect our life and the lives around us in a positive way, that is when so many good things started finding us. We made some decisions that caused us a lot of stress and fear at first, but we did so knowing that this would be right for us and allow us to help many others around us. Other decisions included bettering ourselves physically. This year we plan to continue moving forward and finding ways to take this further, maybe start trying for kids this year too! We have much to be thankful for, both challenges and blessings.

The fact that you all have come into my life I find to be extraordinary. Rob, I am truly grateful for you. The more we talk the more I understand how rare a servant leader you are. You have given so much, never expecting anything in return. The satisfaction you get every time someone hits a new PR, every time someone's life is bettered because of the BP... I believe there are great things coming for you and your family because of everything you are and everything you do. I can't say enough good things, but I should stop there. Merry Christmas.


Ok, finished off the famine at 167lbs, and 74 bpm. And then I ate. It was glorious.

I've been taking the liver tabs. To be honest, not as regularly as I should have. My routine has been very messed up these last few days. I've gone through 90 tabs, these next days will be better though.

I have been taking Kre-anabolyn twice a day with meals (I'm 170lbs, so only taking 2 a day) and the Adaptogen-N at night before bed.

Can I take Adaptogen-N with Gabba at the same time?


Transition workout 1 (Got home late today, didn't have time for the EDT's, just did the basic workout from the book)

Bench 135x8
DB Pullovers 40(total) x 10

Squats 135x9
SL Deadlift 95x8


For the upper EDT's you recommend
Incline DB presses
Tbar rows

Would Bent Over Rows do the same thing for me as Tbar rows?

And for lower EDT's you recommend
Romanian Deadlifts
Leg Sled

Would Leg Extensions do the same thing for me as the Leg Sled?

Feel free to recommend something else. For the most part, I have free weights and a bench with a leg attachment.

Thanks again.

Bent over rows (barbell or dumbells) will be fine. Main thing is to look for an exercise that hits opposite of each other (back in this case).

Do you not have a leg press? I'd go with something more like lunges over leg extensions personally, but will let Rob chime in as he's the man that knows best.

We made some decisions that caused us a lot of stress and fear at first, but we did so knowing that this would be right for us and allow us to help many others around us. Other decisions included bettering ourselves physically. This year we plan to continue moving forward and finding ways to take this further, maybe start trying for kids this year too! We have much to be thankful for, both challenges and blessings.

The fact that you all have come into my life I find to be extraordinary. Rob, I am truly grateful for you. The more we talk the more I understand how rare a servant leader you are. You have given so much, never expecting anything in return. The satisfaction you get every time someone hits a new PR, every time someone's life is bettered because of the BP... I believe there are great things coming for you and your family because of everything you are and everything you do. I can't say enough good things, but I should stop there. Merry Christmas.

COMMENT: My privilege and pleasure to do so. You can count on your family for support. Specifically, the 600+ BP Believer Army here. Added 3 more yesterday so MORE family joining every week to help you!

Ok, finished off the famine at 167lbs, and 74 bpm. And then I ate. It was glorious.

I've been taking the liver tabs. To be honest, not as regularly as I should have. My routine has been very messed up these last few days. I've gone through 90 tabs, these next days will be better though.

I have been taking Kre-anabolyn twice a day with meals (I'm 170lbs, so only taking 2 a day) and the Adaptogen-N at night before bed.

Can I take Adaptogen-N with Gabba at the same time?

A. Sure can. Go easy on the GABA at first. Start with 1g and build up from there. It can cause minor "flushing" effects if you're not familiar with it. This is harmless but it scares some people. More info here:

https://bodybuildingsupplements.com/prohormone.html

If interested in boosting growth hormone even further (naturally), I offer the following as a suggestion given there is new data emerging on such. Note that GH release peaks during the first 90 minutes of deep sleep, so that's your starting point and window within which everyone should take advantage. Note also that going to bed on a belly full of carbs blunts this GH release!

Back on point... with respect to GABA:

There is new research pointing to beneficial effects of consuming GABA pre-training. If willing to entertain, I'd suggest 3g prior to the workout on an empty a stomach as possible. Reason: recently a study demonstrated it quadruples GH output of the training session:

https://www.ergo-log.com/gabagh.html

Ideal during Feast/Cruise and quite economical at that. NOTE: Start with a LOW dose on an EMPTY stomach. GABA can impart a flushing effect if you're not familiar with it. Start with 1g and work your way up to 3g about 30 min prior to the workout. If using a pre-workout thermogenic or coffee, ideal to take it alongside as GABA can cause drownsiness/relaxation in some. The empty stomach part is important b/c if consumed alongside protein, the other aminos inherent therein will compete with GABA (and win), washing out its ability to cross the blood/brain barrier.

There is even research supporting a 550% increase in GH when taken prior to bed. In one study conducted by Italy's First Medical Clinic, University of Milan - a 5 gram oral dose was shown to increase Human Growth Hormone (HGH) by 550% within 90 minutes. Consider dosing prior to workouts, away from food during the day and before bedtime if you haven't eaten in a few hours. In fact, I keep a bottle of Gamma GH by my bathroom sink. If I get up at night to use the bathroom, 5g of GammaGH goes down the hatch for another GH spike. It also gives helps me fall back to sleep easier. So... multiple opportunities to boost GH if so inclined.

If interested in another GH boosting amino that's economical yet doesn't cause drowsiness, please consider the following: Glycine
https://www.easycart.net/BeyondACenturyI ... s_A-L.html
300g for $9.75 is hard to beat

Do these multiple transient increases in GH lead to more muscle/less fat over time? That hasn't been studied or proven yet. However, I do feel strongly that it does and eagerly await that to be born out. One thing you can feel in short order; recovery from exercise certainly improves. There is, I feel... great benefit to the tendons, skin and other organs given the opportunity to boost GH at various times throughout the day.

Given it's pricepoint to potential benefit ratio, I hope you can see why it may be worthwhile.

Transition workout 1 (Got home late today, didn't have time for the EDT's, just did the basic workout from the book)

Bench 135x8
DB Pullovers 40(total) x 10

Squats 135x9
SL Deadlift 95x8


For the upper EDT's you recommend
Incline DB presses
Tbar rows

Would Bent Over Rows do the same thing for me as Tbar rows?

A. Yes and no. Best to use both as one is rowing on a horizontal plane, the other in between a vertical and horizontal. Reap the benefits of both!

And for lower EDT's you recommend

Romanian Deadlifts
Leg Sled

Would Leg Extensions do the same thing for me as the Leg Sled?

A. No but do consider them if two compounds is too much. Finish that workout with the following:

Static hold - Ab crunch

Attach a handle/rope to a high cable on say, a cable crossover machine. Now, hold that behind your head, kneel in the ground. Have someone assist you into the fully contracted crunch position and hold a maximum weight for between 10-15 seconds. Somewhere in there. When you strength finally gives out, slowly uncurl yourself. Perform 2 holds in this fashion, separated by about 3 min of rest.

Obviously, up the weight and/or hold times from session to session. This exercise is critical to perform LAST in your workouts. Perform it first and you go into you heavy barbell squats with weak abs. Bad, bad, bad. Hello Mr. Chiropractor or surgeon.

Finally, why this exercise? Because you can perform regular crunches, leg raises etc until you're blue in the face but... where's the overload? You want stronger abs you challenge them with more weight. Same principle with arms. If curling cans of campbell soup all day got it done, people would be doing it. They don't b/c it doesn't.

There will be no compound lift static holds or other like work done for this workout. It's absolutely exhausting with big muscle groups being force fed total tonnage in very, very generous amounts due to utilization of movements that permit massive overload.

Thanks for the answers, this is great.

Ok, So, I can do Tbar rows. Did some googleing and saw how I can do them with my barbell (one end loaded with weights, the other shoved in a corner.)

I need help replacing leg sled and static hold ab crunches. I only have free weights. Should I do dead-lifts, front squats and leg extensions? How would I structure my EDT block using three exercises (I mean do all three in a row, or dead-lift - front squat - dead-lift - legextentions - deadlift, etc?)

For static hold ab crunch maybe hold loaded barbell between feet and a plate on my chest, raise both and hold? I have some gnarly exercise bands (don't laugh guys), maybe hook those to the ceiling. Use enough of the big ones? I don't know if I have enough to do this...

Eventually I'm going to hook up a pulley on my ceiling to a cable with a loading pin.

I need help replacing leg sled and static hold ab crunches. I only have free weights. Should I do dead-lifts, front squats and leg extensions? How would I structure my EDT block using three exercises (I mean do all three in a row, or dead-lift - front squat - dead-lift - legextentions - deadlift, etc?)

Consider the following in EDT fashion:

RDL's
Leg Extensions

Front squats
Lying leg curls

Once you hit your goal of 20% more reps, switch up to the new exercise template. You've got one big compound there and an isolation, allowing you to focus on both the hams/backside and quads prioritized in the other (compound movements).

On the ab movement, do you have a decline bench or can you create one by sliding a few 45's under one and hook your feet under one end? If so, there's your weighted crunch (reversed) holding a plate of DB to your chest in the position of maximal resistance (you'll find it).

PRESTO: There's your solution!

you ARE the man, Rob!

This is perfect, and yes my bench does decline.

warriorcookie wrote:you ARE the man, Rob!

This is perfect, and yes my bench does decline.

Family is #1 to me, and I ALWAYS take care of my family. You guys may not know this, but I consider you my extended family. 620+ and growing every day. This means a lot to me. How much is "a lot"?

Put it this way. I just wrote a letter and put it in a fireproof safe I have. This letter is to be opened by my wife in the event something unexpected happens, like getting hit by the proverbial beer truck.

Instructions include making an announcement here about just how much you meant to me - and the comfort you guys will bring me knowing that I was fortunate enough to help you.

Hopefully, you won't have to read it until I die at a ripe old age. I'm a worst case scenario kind of guy though - and I didn't want to leave you without my thoughts on just how much you mean to me....