They are VERY good...
Check out pgs 40-41 of The Blueprint. You'll be reading a LOT more about this in 3.0!
Justin's 1st BP RUN
okay thanks. I'm trying to get my diet organized now It's a little confusing. but heres what I came up with:
Sample Day Feast:
Meal 1:
4 whole eggs + 1 egg white (380 calories, 30g protein)
1 banana (100 calories)
1 multi + 1 omega +1 CLA + KA(not sure when to take my KA's)
total:480 calories, 30g protein
Meal 2:
1 cup of almonds(540 calories, 20g of protein)
whole wheat pasta
cottage cheese
Meal 3: Pre-Workout
1 chicken breast (27g protein, 140 calories)
1 serving of oats with milk(150 calories, 5 g protein)
1 apple (50 calories)
Total:30g protein 350 calories
Meal:4 (post workout)
1cup of apple juice or any fruit juice (100 calories) or WATERMELON
1 serving of Whey protein ( 100 calories 20 g protein)
Total: 200 calories, 20g protein
Meal 5:
1 steak (140 calories, 27 g of protein)
1 cup brown rice (220 calories)
Total:360 calories 27 g protein
Meal 6:
whole wheat peanut butter sandwhich
Before bed:
1 serving casein protein with garlic oil: (200 calories, 25 g of protein)
Total:2130 calories
i think I'm missing some calories so i was wondering where i can add some of the following foods:
mixed nuts, hamburger meat, peanut butter sandwiches (whole wheat bread) cottage cheese, corn.
thanks a lot
-justin
** BOLD IS EDITED
Sample Day Feast:
Meal 1:
4 whole eggs + 1 egg white (380 calories, 30g protein)
1 banana (100 calories)
1 multi + 1 omega +1 CLA + KA(not sure when to take my KA's)
total:480 calories, 30g protein
Meal 2:
1 cup of almonds(540 calories, 20g of protein)
whole wheat pasta
cottage cheese
Meal 3: Pre-Workout
1 chicken breast (27g protein, 140 calories)
1 serving of oats with milk(150 calories, 5 g protein)
1 apple (50 calories)
Total:30g protein 350 calories
Meal:4 (post workout)
1cup of apple juice or any fruit juice (100 calories) or WATERMELON
1 serving of Whey protein ( 100 calories 20 g protein)
Total: 200 calories, 20g protein
Meal 5:
1 steak (140 calories, 27 g of protein)
1 cup brown rice (220 calories)
Total:360 calories 27 g protein
Meal 6:
whole wheat peanut butter sandwhich
Before bed:
1 serving casein protein with garlic oil: (200 calories, 25 g of protein)
Total:2130 calories
i think I'm missing some calories so i was wondering where i can add some of the following foods:
mixed nuts, hamburger meat, peanut butter sandwiches (whole wheat bread) cottage cheese, corn.
thanks a lot
-justin
** BOLD IS EDITED
what do you mean by this?? liek i take a protein/BCAA shake with me while i work out??RobRegish wrote:Definately post workout if incorporating solid foods. Your post workout meal looks a little light..
Better solution: Beef up your intra-workout drink. The calories here will help you the most as they'll be able to shine on the prime time stage.
what would u add to my pre workout meal?
Pre-workout meal is fine. Peri-workout drink suggest the following:
1.) Consume 100g of Waxy Maize, Kwik Carb or Vitargo = 400K
2.) Consume 25g of MassPro = 100K
3.) Consume 15-20g of MassPro Amino/BCAA mix
That's an additional 500K+ and they're right where you need them... during the workout. If you're not using a peri-workout drink today, you absolutely must start!
1.) Consume 100g of Waxy Maize, Kwik Carb or Vitargo = 400K
2.) Consume 25g of MassPro = 100K
3.) Consume 15-20g of MassPro Amino/BCAA mix
That's an additional 500K+ and they're right where you need them... during the workout. If you're not using a peri-workout drink today, you absolutely must start!
Feast Routine
FEAST ROUTINE
Day1: Chest/calves
Bench Press 3 x 4-8 (xcentric last set)
incline DB press 1x15 , 1x10 , 1x8
SUPER SET WITH
Wide Grip Dips or Pullovers (stretch)
DB Flyes 2x8 (stretch)
cable flyes 2x8 (light and slow)
Calf raises 8x8
DAY 2: Back/Traps/Rear Delts
Wide grip chin ups 3x 6 (x on last set)
Pull downs 1x15,1x10,1x8 (stretch)
SUPERSET WITH
behind the neck pull downs
1 hand rows 2x10(x on final set) (stretch)
cable rows 2x10 (slow and light)
Behind the neck Shrugs 3x10
SUPERSET WITH
Reverse pec deck
DAY 3: Legs/Abs
Deadlifts 1x15, 1x10, 1x8
squats / leg press 3x10
leg extensions 3x10
ABS
DAY 4:shoulder/ arms
military press, 1x15 , 1x10, 1x8 (X on last set)
Upright rows 3x10
incline 1 arm raise 3x10 (stretch)
SUPERSET WITH
front laterals
Preacher curl 1x15, 1x10,1x8 (x on last set)
Incline DB curl 3x10 (stretch)
SUPERSET WITH
hammer curls
Barbel curls 1x10 ( light + slow)
Smith close grip bench 3x8-10 (x on last)
Pushdowns 3x10
SUPERSET WITH
overhead cable extension (stretch)
Decline Extensions 1x0 (light + slow)
Day5, Day 6: OFF
Day7: REPEAT
Day1: Chest/calves
Bench Press 3 x 4-8 (xcentric last set)
incline DB press 1x15 , 1x10 , 1x8
SUPER SET WITH
Wide Grip Dips or Pullovers (stretch)
DB Flyes 2x8 (stretch)
cable flyes 2x8 (light and slow)
Calf raises 8x8
DAY 2: Back/Traps/Rear Delts
Wide grip chin ups 3x 6 (x on last set)
Pull downs 1x15,1x10,1x8 (stretch)
SUPERSET WITH
behind the neck pull downs
1 hand rows 2x10(x on final set) (stretch)
cable rows 2x10 (slow and light)
Behind the neck Shrugs 3x10
SUPERSET WITH
Reverse pec deck
DAY 3: Legs/Abs
Deadlifts 1x15, 1x10, 1x8
squats / leg press 3x10
leg extensions 3x10
ABS
DAY 4:shoulder/ arms
military press, 1x15 , 1x10, 1x8 (X on last set)
Upright rows 3x10
incline 1 arm raise 3x10 (stretch)
SUPERSET WITH
front laterals
Preacher curl 1x15, 1x10,1x8 (x on last set)
Incline DB curl 3x10 (stretch)
SUPERSET WITH
hammer curls
Barbel curls 1x10 ( light + slow)
Smith close grip bench 3x8-10 (x on last)
Pushdowns 3x10
SUPERSET WITH
overhead cable extension (stretch)
Decline Extensions 1x0 (light + slow)
Day5, Day 6: OFF
Day7: REPEAT
The protein in one time question is hotly debated. The truth is, it depends...
If you're a 90 year old 100lb woman it matters. If you're you or me it matters. If you've fasted for 20 hours it matters. If you've just trained it matters.
The longer you go without it and the stronger the demand for it, the more it'll use to make muscle. Which is why BP works so well..
Your workout frequency would kill me. Literally kill me. No way I could recover from that. Consider the following:
One on one off. At least give that a chance. I think you'll be pleasantly surprised as to what a rest day can do. It'll be an eye opener in a very pleasant way.. Very pleasant.
Let me know your thoughts on that. You're clearly putting alot into it so you're going to get alot out of it
If you're a 90 year old 100lb woman it matters. If you're you or me it matters. If you've fasted for 20 hours it matters. If you've just trained it matters.
The longer you go without it and the stronger the demand for it, the more it'll use to make muscle. Which is why BP works so well..
Your workout frequency would kill me. Literally kill me. No way I could recover from that. Consider the following:
One on one off. At least give that a chance. I think you'll be pleasantly surprised as to what a rest day can do. It'll be an eye opener in a very pleasant way.. Very pleasant.
Let me know your thoughts on that. You're clearly putting alot into it so you're going to get alot out of it
ok thank you! and about the rest that was the one thing I wasn't sure about but this way i always have days between the main compound movements (back,chest) for upper body and my arms so they can recover properly. But maybe your right about the over working me but I wanna try it out because before the workload was even greater and i wasn't having much success because i was stressing my body to much maybey with a little less it will be perfect. I wanna find the amount my body can currently handle... and the only way it to experiment a certain way
Hey Rob have u ever heard of optimum anabolics... i was with my friend today(workout partner) and he said that what iw as doing seemed similar to optimum anabolic so it got me curious... and i researched ti a little and this program has yo depleted from protein for 3 weeks! I don't know if its just me but that seems a little bit long...
another concern of mine is that I'm getting full to early is their any way to enhance my appetite
another concern of mine is that I'm getting full to early is their any way to enhance my appetite