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Do you recommend the protein shake and apple about an hour before I lift or should I lift about 90-120 minutes after I eat lunch or something?

A. 60-90 min prior is adequate

Also, is it recommended to take protein during a workout because in the bp the BCAA protocol only calls for carbs?

A. Yes, you can. I have updated the formula since 2.0 was released to include some whey in the intra-workout shake. You're getting it pre workout though, so it should be in the system. Either way, you'll be covered.

How much KA should I take in a day? The BP says 3-6 pills, but you say on workout days 1 pill 1 hour pre and 1 immediately after. and on off days 2-3 w/ high carb meals.

A. The current version of KA has a LOT more RCE than version 1. Thus, the lower dosing recommendations.

WOAH WOAH WOAH, today felt awesome!

Here is how my workout went:

Warm up Bench (Barx10, 155x2, 185x2, 205x1, 235x1)
Bench Press 235x9 (last rep spotter helped, so really
w/ DB Pullover 50x10 (held at bottom for 1-2 sec)
EDT BLOCK:
Incline DB Press (75) 5,5,5,5,4,4,5,4,3,3,4 (47)
Seated Cable Row (160) 5,5,5,5,5,4,4,4,4,3,3 (47)
EDT BLOCK:
Barbell Curl (80) 5,5,5,5,4,4,3,3,3,3,4 (44)
Lying Tricep Ext (85) 5,5,5,5,5,4,4,4,5,5,4 (51)

is supposed to be 8 )

So happy for you man. I love coming here, really do.

Thanks while I am am all jacked up about todays workout, I figured heck why not post tomorrows!!!

Workout 1 (Day 2) - Legs

Warm-Up Squat (Barx10, 185x2, 225x2, 275x1, 305x1)
Squat (305 x 8-10)
w/ SDL (185 x 8-10)
EDT BLOCK:
Front Squat (135)
Leg Press (550)
EDT BLOCK:
Hyperextensions (45)
Russian Twist (45)

Really Excited!!

OK that looks good.

Now do take care to rest at least one day in between these very intense sessions. I suggest a 1 on/1 off to start and inserting an extra rest day as needed.

FREQUENCY is the key in this phase. You're off to a great start so listen to your body... it will not steer you wrong.

Right here for you if you need me.

I really like the frequency I am going with: Upperbody, Lowerbody, OFF

Yesterday's workout went very well

Warm-Up Squat (Barx10, 185x2, 225x2, 275x1, 305x1)
Squat (305 x 10)
w/ SDL (185 x
EDT BLOCK (17 minutes):
Front Squat (135) 5,5,5,5,5,5,5,4,4 (43)
Leg Press (450) 5,5,5,5,5,5,4,5,5 (44)
EDT BLOCK (17 minutes):
Hyperextensions (45) 6,6,6,6,6,6,6,5,4,4,5,5,4,5 (74)
Ab Machine (100) 5,6,5,6,6,6,5,5,4,4,5,5,4,5 (71)

Today was my off day from lifting so I did fasted cardio this morning (3 miles at 7mph)

Tomorrow's workout will look like this :

Warm up Bench (Barx10, 155x2, 185x2, 205x1, 235x1)
Bench Press (265 x 4-6)
w/ DB Pullover (60 x 4-6)
EDT BLOCK:
Decline Dumbbell Bench (85)
Lat Pulldown (160)
EDT BLOCK:
Dumbbell Shoulder Press (75)
Smith Machine Shrug (225)

How does this look?

that looks damn good!

Keep us posted on PR's. I love seeing you guys hit new PR's!!

Alright I know I havent been updating as much due to school, but I certainly havent been slacking on my regimen or food intake. Im getting in around 3700 cals on training days (BW x 20 =3100; 3100 x 1.2 = 3720) and 3100 cals on off days. I am just wondering when should I lower my cals and to what?

Here is Wednesdays Workout (Workout 2 - Day 1)

Warm up Bench (Barx10, 155x2, 185x2, 205x1, 235x1)
Bench Press (265 x 5)
w/ DB Pullover (60 x 6)
EDT BLOCK:
Decline Dumbbell Bench (85) 5,5,5,5,4,4,4,3,3 (38)
Lat Pulldown (140) 5,5,5,5,5,5,5,5,4 (44)
EDT BLOCK:
Dumbbell Shoulder Press (60) 5,5,5,5,5,5,4,5,4 (43)
Upright Row (85) 5,5,5,5,5,5,5,5,4 (44)

Thursdays Workout (Workout 2 - Day 2)

Warm-Up Squat (Barx10, 185x2, 225x2, 275x1, 305x1, 360xHold)
Squat (360 x 6)
w/ SDL (205 x 6)
EDT BLOCK (20 minutes):
Hack Squat (270) 5,5,5,5,5,4,5,4 (38)
Romanian Deadlift (225) 5,5,5,5,4,4,5,4 (37)
EDT BLOCK (15 minutes):
Calf Raise (300) 5,5,5,5,5,5,5,5,5 (45)
Russian Twist (45) 5,5,5,5,5,5,5,5,5 (45)

BEAUTIFUL!

Keep it going man. Looking good!

Im getting in around 3700 cals on training days (BW x 20 =3100; 3100 x 1.2 = 3720) and 3100 cals on off days. I am just wondering when should I lower my cals and to what?

A. Depends. Are you gaining too much fat? If so, lower them by 300 on training days 100 on non-training days. If not, consider continuing for another 10 days to re-evaluate.

One other question...

-I understand the basics of lifting nutrition and the timing of my macros around my workout, but cardio is a differnt story. Do you think you could give me some advice for a post workout shake or something post morning cardio? I have just been waiting 30 minutes and then following my usual schedule, which is a whey shake and a banana and then 30-60 minutes later my big breakfast.THANKS!!!

A. I rather like fasted state cardio or alternatively (if going 30 min or more), 10g BCAA prior. Then, wait for 30 min and consume your banana/whey shake. That's a sold plan and one which should benefit you.

And this is cardio for gaining LEAN muscle mass

A. In that event, you want to perform High Intensity Interval Training (HIIT), ideally on an exercise bike/bike. After a brief warmup, pedal moderately for 1 minute, then sprint all out for 10-15 seconds. Repeat that cycle 5 times to start, adding 90 seconds each session until you reach a maximum of 20 minutes.

Such that you don't go out of your mind, feel free to mix in a low intensity fast walk session here or there for 20 min, skip rope, drag a weighted sled (my favorite). They all have their place, but HIIT is my preferred application for "cardio" during The Blueprint. Actually, sled dragging is my favorite but not everyone has one...