MSR9889 2nd Run Log

[MSR9889]

breakfast was a veggie omelet with american cheese, 2 eggs over hard with 1 slice of american and KA
lunch was 3 turkey burgers (~16g fat, 22g protein, 1g carbs each)
snack was a muscle pharm muscle get shot and 2 tbsp peanut butter
dinner was a ginger chicken breast, scraped the cheese and veggies off 2 slices of pizza, 2 servings of smoked almonds and KA
snack was 2 tbsp peanut butter
before bed was 2 scoops casein

the muscle gel shot is 22g protein (WPI), 4g carb, 0g fat. product comes out this summer, i got some samples.

[MSR9889]

The plan I have in mind is as follows (loosely):

FAMINE

- 5 day Famine phase, as per regular BP recommendations for both diet
and exercise template. One request; please incorporate the following
detox drink this time around, I'd be interested in your feedback:

- 16 oz of low sodium V8 vegetable juice as the "base"
- Juice in 2 celery stalks, 2 carrots, 1 red pepper, 1 organic apple and a
pinch of cayenne/ginger.

Actually, all components of this drink should be organic but if not, good to experiment with at least a few organic fruits/veggies during this time. John turned me on to this and it's made a BIG difference for me.

Add enough ice cold water/shaved ice to thin. Throw it in a thermos and bring that baby with you everywhere. I took this for a spin last time around prior to running my current Blueprint Periodic and felt FANTASTIC compared to prior Famines..

Brainsquirt is also doing some pioneering work in this area and would be an excellent resource to consult. Consider PM'ing him as he drops in from time to time and can be tough to catch. When he is here, he makes his presence felt in a big way. Stops me cold on some issues.

Please consult him as I know I've benefited tremendously from his insight on certain issues. I think you may too.. Cool cat and very open to helping.

FEAST - TRAINING RECOMMENDATIONS

- Standard 5 workout 1 set to failure HIT training, as per first phase of BP
2.0's Feast

- You will then begin using the German loading pattern #2 for your bench
press this time around, basing it off of your established 1RM coming off
the H.I.T. program

- The 2nd part of this workout will be EDT based, with only one PR zone
performed. As an example, let's look at what you'd do after training
bench with the German loading pattern #2

PR ZONE - EDT BASED

A- Decline DB Bench Press
B- Seated cable rows

- The PR zone should last 15-20 minutes
- Your target weight is one that you can do 10 clean reps with
- You will begin with alternating sets of 5 or 6 reps
- As you tire, you may reduce set reps to 4 then 2 and end with singles
- Your goal is to do as many reps with good form as possible in the PR
Zone
- Do not work to, or near failure in the early sets
- You may reach failure at the end as you try to beat your previous
record
- Once able to do 20% more reps than your prior workout, increase load
5% and begin again

Your alternate day will be a dedicated lower body EDT based workout, with the following 2 PR Zones performed:

PR Zone 1

A- Squats
B- Standing/lying leg curls or glute ham raises if you can perform them/your gym has such a machine. If it doesn't, consider performing on a lat pulldown maching with feet anchored under the pads. If needed, a light band or the pulldown apparatus itself with a light weight can be used to manually assist on the upward portion of the movement. Workout partners work for this too but I don't care for them b/c 1.) I'm anti-social and 2.) I never know how much they "help" from spot to spot.

PR Zone 2

C- Leg sled (feet placed about shoulder width apart, not too high on the
platform, not too low either. Choose a stance that feels natural).
D- Lying leg Curls


NOTE: Frequency here of Feast workouts really is the key and should begin with a one on/one off format as follows:

Tuesday - First of 5 HIT sessions. Consider an every other day format frequency for this portion of the Feast training. If needed, certainly insert an extra rest day where you feel it's warranted.

Assuming you have your new 1RM in hand the following Wed, take 2-3 days off and begin the Russian Loading pattern #2 workouts as follows in in an every other day fashion (if possible, stick with this frequency for 2 weeks):

Chest/back workout
REST ONE DAY
Legs/lower body workout
REST ONE DAY
Chest/back workout

REPEAT

Following two weeks, move to a one on, two off format as the stresses grow greater on your body due to the higher workload/overload.

Remainder of the program, insert extra rest days as needed to ensure complete recovery/strength gains are on track for new 1RM.

You can add dedicated arm/calf work, etc. if so desired, but I favor larger movements here for a reason on a recomp: your energy will be limited as will building materials obtained from your diet. Speaking of which..

RECOMP DIET:
(WHEN USING LOW-CARB CYCLING KETOGENIC APPROACH)

Best diet for a re-comp involves rotating calories as I've discussed here before. My usual recommendation is to rotate 100% of maintenance calories on training days vs. 70% on "off" days. However, the AD adds a twist to this picture I'd like to address.

At your stated bodyweight of 198lbs I've taken the liberty of calculating the following caloric levels for you on low carb days. Please consider this as a starting point, to be fine tuned with ketostix/multistix(tm) as a diagnostic tool:

Training days - 2,480 calories/day
(Calculation: 198lbs x 100% = 1,980k + 500k = 2,480k)

Non Training days - 1,866 calories/day
(Calculation: 198lbs x 70% = 1,386k + 500k = 1,886k)

In practice, I've found that trainees can eat 500-1,000 MORE calories/day above and beyond what they can when using a typical diet. This, due to the fact that bodyfat is being oxidized at an accelerated rate via the fats being "fractured" into ketones (ketones = fractured fats). These fractured fats can suffer only two metabolic fates: be oxidized for fuel or excreted in the urine/breath etc..

In your situation, Multistix(tm) or regular ketostix urinary testing strips from your local pharmacy will be invaluable in guiding you and a good investment. If no ketones appear on your strips (i.e. if they don't turn purple), it's likely they're being oxidized for fuel. This is what you should be shooting for and will help guide you in adjusting those calories up or down depending upon your goals.

RATIONALE/COMMENTARY

This strategy I've laid out accomplishes the following, given your stated goals:

1.) Peaks your bench press, providing a new 1RM/level of absolute strength

2.) Ensures we observe the law of progressive overload without burning your CNS out (I specifically picked Loading Pattern #2 due to the fact it only finds you in the 90th percentile or greater for 3 of 14 workouts - see following chart vs. other programs listed here).

https://bodybuildingsupplements.com/ ... dSheet.pdf

3.) Preserves a sufficient volume of work for the big muscle groups to ensure hypertrophy is addressed (by virtue of EDT based protocols).

4.) Calorie rotation/monitoring for ketones status - Doing so ensures bodyfat is being burned while providing adequate building materials still needed for growth/not burning too much muscle tissue.

Finally, if you feel your strength is suffering please consider either upping calories on training days OR (my preference), adding carb re-feeds in form of fast carbs in your peri-workout drink. Consider the follwoing formula for your needs:

I suppose that wasn't very "loose" now, was it? . I do the absolute best for all of my customers but you Matt, I'll gladly go the extra mile for (especially so).

Hope that helps and here to answer any questions you may have in clarifying..

Bumping what you said in my last log.

[MSR9889]

Just to make the above clear, tomorrow starts the 5 1-set workouts for bench and squats. then once those are finished, i start the loading pattern for just bench? im not sure what legs is though.
then once i finished the loading pattern, i begin the EDT part.

also, i was selected to log an intra workout product called Evolution X10 by StarChem Labs. i stated in my application that i may not be able to post my actual lifts due to the privacy of this program, but was wondering if you think there would be any issues with me posting them. i want to give as much detail as possible for the log, but again, respect this program first. lmk what you think.
the log is set to start monday, so this would be the second leg day.

[RobRegish]

Yeah, just bench. Once we get you through HIT... I'll sketch out the EDT portion of the workout for you.

I think you'll really like it

[MSR9889]

Yeah, just bench. Once we get you through HIT... I'll sketch out the EDT portion of the workout for you.

I think you'll really like it

hey, just edited my above post.
what do i do for legs while doing the loading pattern for bench?

[RobRegish]

Your leg workouts could go one of two ways... either use the same loading pattern for SQ's OR, a spin on EDT.

Really, it depends upon whether or not you want to set new 1RM's or looking for maximum growth.

Choice is yours..

[MSR9889]

Your leg workouts could go one of two ways... either use the same loading pattern for SQ's OR, a spin on EDT.

Really, it depends upon whether or not you want to set new 1RM's or looking for maximum growth.

Choice is yours..

im all about strength right now. im too big to not lift more weight.
also, the leg curls could be an issue. the only machine my school gym has doesnt have anywhere to lock in my knees so its impossible to do heavy weights. also, i dont think id be able to do it with a lat pulldown machine. i dont understand how i could lock my legs in for it and there may not be enough room.

[RobRegish]

OK, you'd apply the same loading pattern to squats then. Different day though. Roughly:

WORKOUT #1

BP w/prescribed loading pattern

Then EDT brackets to work antagonistic supplementals/stretch positions

WORKOUT #2

SQ w/prescribed loading pattern

Then EDT brackets to work antagonistic supplementals/stretch positions.

To do all of this in one workout would be a tall order.

[MSR9889]

took EC before breakfast, feeling nice and energized
breakfast was a veggie egg white omelet and 2 eggs over hard with american cheese
lunch pwo was a naked burrito, same as before
snack was a muscle gel shot, key lime
dinner was 2 scoops xf whey and 2 tbsp peanut butter and KA
before bed will be 2 scoops casein


i switched back to egg whites because they arent made from powdered egg and they taste better, so i put cheese on the eggs over hard to compensate a little.
the EC hit me harder than i anticipated. i havent had stims like this in a while and ive been extremely energized all day.

i took 10/100mg of EC in the afternoon around 330 and it seems to have hit a nice spot for energy. im very alert and focused, no jitters or excessive energy like i have before my workout.

[MSR9889]

bench- 95x10, 95x10, 165x8
db pullovers- 60x3, 50x6

i did a second warm up set because i tested 165 and it felt a little difficult. last rep of bench i all but failed. someone ran over to help me because he thought i wasnt going to get it up. pullovers were harder than i thought theyd be so i dropped the weight.

squat- 95x5, 135x5, 195x8
dimel deadlifts- 225x8

[RobRegish]

Good man. You should observe strength levels coming up nicely over the next 2-3 workouts. I'll be following...

Glad you hit the sweet spot on E/C

[MSR9889]

kind of surprised by how sore i am today, but maybe i shouldnt be. i woke up in the middle of the night and couldnt fall back asleep for about an hour.

before breakfast i took 10/100 EC
breakfast was a veggie egg white omelet and 2 eggs over hard with american and KA
took 10/100 EC before lunch
lunch is 2 scoops xf whey and 2 servings of smoked almonds
snack was 2 sample packets of prostar whey and 1 serving of smoked almonds
another snack was 2 servings of almonds
dinner was a muscle gel shot and the cheese off 2 squares of pizza and KA

[MSR9889]

before breakfast i took 10/100 EC
breakfast was a veggie egg white omelet and 2 eggs over hard with american, and KA
lunch was chicken, cheese, tomatoes, guacamole, and some sour cream
dinner was 2 servings of almonds
before bed 2 tbsp peanut butter and 2 scoops whey with KA

[RobRegish]

Is the E/C whacking your appetite any?

I know it did mine. Woke me up real fast in the morning too. Man, I was productive back then.

It was the crash I feared the most though. When that stuff wears off it wears off quick. That's why I much preferred the herb vs. the E hcl. It just had a much smoother ride to it.

Anyway, glad to hear you're doing well with it. It does allow you to train harder and perhaps that's what is contributing to your soreness. Especially in a dieting state, running real hard like that you can get into an over-reaching state right quick.

Watching this one closely, especially your transition to feast...