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I enjoyed my first day of Feast. I actually enjoyed it a little too much. Haha.
Here are my macros:
Calories: 4289 (about 800 over)
Fat: 229 g
Carbs: 385 g
Protein: 172 g

Slept about 6 hours last night. It was terrible. Very hot, and a stormy night. Plus, I have a 4 year old who gets scared when it storms. We survived. At least it isn't a workout day.

Yesterday was my 2nd day of Feast. All I want to do is workout. Can't wait for tomorrow! Here are yesterdays macros:

Calories: 3414 (right where I needed to be)
Fat: 174 g
Carbs: 366 g
Protein: 96 g

Only slept for about 6.5 hours last night.

I took a few before pics last Saturday. They were taken first thing in the morning on my first day of Famine.



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Feast Workout #1

Sunday, May 6th - 5:00 am

Decline Bench Static Holds: 245 x 15 sec, 285 x 15 sec
rest 3 minutes between holds

EDT Block 1:
Dips: 45 lbs x 6, 6, 5, 4, 4
superset with
1-Arm Dumbbell Rows: 80 lbs (e.s.) x 6, 6, 6, 5, 5
rest 3 minutes between supersets

Seated Shoulder Press Static Hold: 155 x 15 sec, 165 x 15 sec
rest 3 minutes between holds

EDT Block 2:
Incline Dumbbell Curls: 35's x 6, 6, 6, 6, 6, 6
superset with
Overhead Tricep Extension: 65 x 6, 6, 5, 5, 4, 4


I was planning on getting my diet in check yesterday, but the in-laws took my wife and I out of town to a baseball game. So we ended up eating out 3 times. Today things will be back to normal.

I tried Synthagen for the 1st time before this workout. I took 7 caps right before I started, and I took another 7 when I finished. I didn't notice anything during the workout. I used 80s for dumbbell rows, and that was a first for me. I was ready to be done with my workout. But, that could be partly because I had a really busy day ahead of me and I was in a hurry.

Today I don't have any muscle soreness, and I feel like I could do the workout again. I'm going to try it a few times before I do a right up in the other section.

I don't have any macros for yesterday since eating consisted of Waffle House, baseball stadium food, and another restaurant in the evening. Haha.

Also, I started taking AN last night. We'll see how that goes too.

Monday, May 7th, 2012:

Woke up at 5:30 am. Slept for 7 hours.

Take 7 caps Synthagen preworkout. Workout consisted of a little ab work and some HIIT on the recumbent bike. I've never tried that before. I heard Rob talk about it on SHR, and I laughed out loud. I thought it would be a walk in the park. Boy was I wrong. I cranked that resistance up, and it felt like I hit a brick wall. It was awesome. I'll definitely do that again. I took the other 7 caps of Synthagen postworkout. Not really feeling anything.

Got a solid 8 hours sleep last night. Here are yesterday's macros:

Calories: 2400 (goal 2859)
Fat: 132 g
Carbs: 38 g
Protein: 282 g

Yesterday's Macros:
Calories: 2675
Fat: 176 g
Carbs: 33 g
Protein: 252 g

After work I did some HIIT on the treadmill. I took 7 caps of MPS right before I started. I had an excellent session. This was only my 3rd time doing cardio since February, but it felt like I never missed a beat.

0:00-5:00 - 4.0 mph
5:01-6:00 - 9.5 mph
6:01-7:00 - 4.0 mph
7:01-8:00 - 9.6 mph
8:01-9:00 - 4.0 mph
9:01-10:00 - 10.0 mph
10:01-11:00 - 4.0 mph
11:01-12:00 - 10.0 mph
12:01-13:00 - 4.0 mph
13:01-14:00 - 10.0 mph
14:01-15:00 - 4.0 mph
15:01-16:00 - 10.0 mph
16:01-17:00 - 4.0 mph
17:01-18:00 - 10.5 mph
18:01-19:00 - 4.0 mph
19:01-20:00 - 10.1 mph
20:01-25:00 - 3.5 mph

Good session. Felt great.

I took 3 AN before bed.

FEAST WORKOUT 2:

Woke: 4:00 am
Slept: 5 hours 30 minutes
Workout Start Time: 4:30 am

Preworkout: 7 caps MPS, 2 BIU
Pre, Intra, Post - 32 oz water mixed with 4 ounces lemon juice
Postworkout: 7 caps MPS, Protein Shake

Rack Pull Static Holds: 12 sec x 375, 10 sec x 375
rest 3 minutes between holds. I plan to add more rest next week

EDT Block 1:
Squats: 225 x 6, 6, 6, 6, 4
superset with
Stiff-Legged Deadlifts: 275 x 6, 6, 6, 6, 6
rest 3 minutes between supersets

Seated Calf Raise Static Holds: 15 sec x 180, 15 sec x 180
rest 3 minutes between holds

Romanian Deadlifts: 10 x 185, 10 x 185
rest 2 minutes between sets

EDT Block 2:
Cable Crunches: 110 x 6, 10, 10, 10, 10
superset with
Hyperextensions: 45 x 6, 6, 6, 6, 6, 6
rest 2 minutes between supersets


Good workout. I replaced the Leg Curls with Stiff-Legged Deadlifts. My gym doesn't have supine leg curl machine, and I don't like the type that they have.

Yesterday's Macros:
Calories: 3268
Fat: 217 g
Carbs: 44 g
Protein: 288 g

No workout today. Should be nice and relaxing for once.

Today was cool. No workout. I walked the dog twice, so I got some physical activity in. Since I didn't workout out I took my MPS before some meals.

5 MPS before late breakfast
5 MPS before good sized afternoon snack
4 MPS before dinner

I'm not taking my AN today. Rob recommends Sat/Sun. But, the way I do my workouts, I'm doing Thu/Sat.

Today's Macros:
Calories: 2779 (goal 2859)
Fat: 155 g
Carbs: 40 g
Protein: 297 g

Wow, it's been a few days. Things are going good on this run. Think the MPS is really starting to work. If I have limited DOMS tomorrow, I'll be one happy dude.

Here a my macros for the last three days:
Friday
Calories: 2760
Fat: 162 g
Carbs: 38 g
Protein: 293 g

Saturday
Calories: 2893
Fat: 182 g
Carbs: 46 g
Protein: 268 g

Sunday
Calories: 3704
Fat: 191 g
Carbs: 283 g
Protein: 241 g

Yesterday was a carb day for me. I usually do that once a week. I don't eat carbs all day. I try to have them all with a 3-4 hour window.

Friday was a day off of training. Saturday morning I did some HIIT on the treadmill. It was unbelievable. That is where I have seen the most from Synthagen. I'm going to do a 5k in a few weeks, and I can't wait to see how MPS works for it.

Yesterdays workout was:
Feast Workout #3
Pre: 7 caps MPS, 2 caps BIU
Intra: 4 oz lemon juice mixed with 28 oz water
Post: 7 caps MPS, protein shake

Decline Bench Press Warmups: 10 x 95, 8 x125, 6 x 155, 4 x 175, 2 x 195
Decline Bench Press Static Holds: 15 sec x 265, 15 sec x 305
5 minutes rest between holds

EDT Block 1:
Incline DB Press: 55's x 8, 8, 8, 8, 8, 8
superset with
1-Arm DB Rows: 70 x 8 (e.s.), 8, 8, 8, 8, 8
2 minutes rest between supersets

Seated Shoulder Press Static Holds: 15 sec x 155, 15 sec x 175, 15 sec x 195
rest 3 minutes between holds

EDT Block 2:
Incline DB Curls: 30's x 8, 8, 8, 8, 8, 8
superset with
Overhead DB Extension: 50 x 8, 8, 7, 7, 7, 7

The workout was great. I felt good the whole time. I did Inclines instead of Dips, because people were hogging the dip station. I also did a 3rd static hold for shoulders, because I felt I was holding a little back on the first hold.

Today, I'll probably do some HIIT. If not, I will tomorrow.

keep up the good work bro. will be following to see how the MPS works for you. Still not sure about this stuff, as I tend to recover pretty well as it is.

Good work so far!

Yesterdays Macros:
Calories: 2560
Fat: 178 g
Carbs: 24 g
Protein: 213 g

I did about 20 minutes of Abs yesterday. That is really good for me. My least favorite thing to train.

I slept well last night. Got a solid 8.5 hours.

Synthagen is really starting to kick in. No DOMS at all after my Feast Workout #3. I'll do another write up on MPS after my 2nd week is complete.

JML2011 wrote:keep up the good work bro. will be following to see how the MPS works for you. Still not sure about this stuff, as I tend to recover pretty well as it is.

Good work so far!

Thanks! Yeah, other than the increased VO2 I was getting from MPS, I wasn't too sure either. But, things have changed this second week. I have no muscle soreness at all, and that was after my hardest workout yet.

Are you starting your run next month? It's always hard coming back after an injury. But, not as hard as being laid up and not being able to do anything.