Posted: Tue May 25, 2010 1:02 am
I'm going to start the blue print this saturday.. 
So i'm going to rest from today.. till saturday..
(3-4 days rest.. i've been deloading for 3 workouts now..)
Through out my log..
I will be taking EC stack [12.5 mg E and 100mg caffeine x4 times a day..]
1 Green tea extract pill
3-4g of fishoil with meal
Famine Period
1. Will eat around 1800-2000 calories [Stats: 6'2, 250lbs]
2. Lots of Fruits and veggies [fruit juice - v8] throughout the day.. and lots of fruits near my workout.. ["organic"]
Workout program on Famine:
Monday
1. Superset between BB Squats and Lat Pulldowns (3 sets of 6 reps) – Rest 2 minutes between sets
2. Barbell Curls (1x6) – Rest 2 minutes
3. Incline DB Curls (1x6) – Rest 2 minutes
4. Preacher Curls (1x6) – Rest 2 minutes
5. Bodyweight Squats, walking lunges [each leg] (3x15) –DONE
Wednesday
1. Superset between BB Bench Press 10 reps and DB Arnold Press 8 reps for total 4 sets – 1 minute rest in between sets
2. Since I cannot do close grip bench press [injured my left arm during football, for some reason it still hurts after I do close grip bench press], I will do tri-rope press down on the rope machines (4x10)
3. BB Hang Cleans (4x8) – perform with light weights, something around 135 lbs. –DONE
Friday – Basically Monday’s workout but with 30 seconds rest in between, lighter weight (goal: 15 reps), 5 sets of each workout. – DONE
Feast period
Now.. I will add the E-BOL to my stack! and the left over tbol trib caps! Will save the cbol creatine for cruise.. Lots of protein powder, bcaas throughout the day..
1. Will try to eat around 3300 calories on workout days and 2600 calories on “off-days”. I understand it should be my BWx15, but honestly I have trouble eating. Yes, I know… I am 250lbs and I can barely eat over 3000+ calories per day. My Macro is going to look something like this: 50% Protein, 20% Fat, 30% Carbs. Will drink and eat protein throughout the day and will still try to do something similar to the “warrior diet” where I eat most of my calories near my workout and on “off-days” around 4-5pm.
Workout #1
*BB Bench Press (1x10) – After Warm-ups
*Slight Incline DB Pullovers (1x10)
CAN I DO SOMETHING ELSE INSTEAD OF PULLOVERS??
1. BB Incline Bench Press / Lat Pulldowns
PR zones: 20 minutes total
2. BB Squats / BB Romanian Deadlifts
PR zones: 20 minutes total
3. Seated DB Curls [with or without incline] / Tri Rope press downs
WORKOUT #1 8-10 rep range
Rest 2 days
WORKOUT #2 4-6 rep range
Rest 2 days
WORKOUT #3 2-3 rep range
Rest 2 days
WORKOUT #4 6-8 rep range
Rest 2 days
WORKOUT #5 Attempt new 1RM
Rest 2 days
Then..
I will use the "German Loading pattern"..
Still studying this.. don't understand 100% what I'm suppose to do..
Hope someone can make a "german loading pattern for dummies" sample for me..
Feast period
1. Will add the cbol creatine to my stack.. and drop E-BOL/tbol trib from my stack..
2. Will eat around my maintenance calories on workout days and will eat –800 calories [800 less...] on “off-days”
3. Diet: “anabolic diet” + “Warrior diet” [Basically: Will eat 60-65% fat, 30-35% protein and <50g of carbs per day] on off-days. On workout days I will drink/eat carbs pre-workout and post-workout, so I will NOT have a carb-up day [similar to the tkd diet].
Workout program on Feast:
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