Swedishfish - Round 1
Posted: Tue Dec 28, 2010 11:35 am
Greetings!
After several PM's and a lot of thought and a few mishaps I'm finally ready for my first run of the BP 2.0; and I've decided to log it, mostly to get input from you folks as things progress and if there's anything worth adding/subtracting etc.
Sorry for this first post but it's going to be a long one as I detail everything for y'all.
Stats
Height - 6' 2" / 74 inches / 182.8 cm
Weight - 198 (AM) - 202 (PM) / 90-91 kg
Diet
Daily Maintenance - 2,500 cal
Protein - 275g (3g/kg)
Carbo - 150/300g (cycled non-training/training)
Fats - 50/90g (cycled training/non-traning)
For those interested, I have been and will be following the Intermittent Fasting techniques employed by Martin Berkham through his website https://www.leangains.com/. For those of you who feel like not reading I'll give you the bullet points.
My eating schedule is roughly this...
Training Day
5:30 AM - 10g BCAA/Creatine/Pre-workout
6:00-7:15 AM - Training
7:30-11:30 AM - 20-30g BCAA sipped until Meal 1
12:30-1:00 PM - Meal 1 (45-50% of calories, 100g protein, starches on training days)
5:00-6:00 PM - Meal 2 (25% calories, 75g protein, veggies, healthy fats)
8:00 PM - Meal 3 (25% of calories, 75-100g protein) Usually several cups of cottage cheese or greek yogurt with a little frozen fruit for flavor
Non-Training Day
12:30 - 1:00 PM - Meal 1 (50% of calories, mostly protein and fats, only low GI carbs)
5:30-6:00 PM - Meal 2 (25% of calories, again mostly protein and fats, lots of veggies)
8:00 PM - Meal 3 (25%, same as above, usually large portion of cottage cheese or greek yogurt)
-Fasted Training sessions
-50% of calories in post training meal on training days (at least 100g protein)
-50% of calories in meal 1 on non-training days (at least 100g of protein)
-Cycling calories, fats, carbs (especially high-GI carbs)
-Focus calories on Meal 1 either post training or post fast
Training History
This will be more of a narrative, again feel free to skip if not interested. I started college fresh off of 2 winning lacrosses seasons in high school, but I was tired of coaches telling me what to do, so basically I did nothing, I drank a lot and ate even more. Put on a solid freshmen 15 and sophomore 20, as is typical. When I turned 20 I realized I couldn't live my life barely passing classes and putting on weight like an offensive linemen. So I took control, I started with a workout from Men's Fitness (not the greatest but it got me where I needed to be). I started tracking what I ate and mild supplementation with fat burner type products. By November of Junior year I had gotten back down to my high school weight, by Spring I was down below any weight I was in high school, 185 at the lowest.
I then decided that I liked the feeling that working out gave me, and the control that I was able to obtain over my life through diet and exercise and started in with more 'bodybuilding' or 'mass gaining' type workouts, less focused on weight control. The Summer after Junior year I had made a lot of beginner gains, I was up at 195 and didn't look so skinny fat anymore. In January of senior year I did my first natural test booster type stack trying to put on a solid bit of mass, and I did, got up to about 205. Then I started a spring cut with EC, lost almost 20 pounds; 187. This past summer was sort of do whatever you want after school summer, and while I was working out and gaining strength I also put on some of that weight. I am presently about 198 depending on water retention.
My most recent maxes (November)
Deadlift - 315 x 6 (Calculated 1RM - 371)
Bench - 195 x 6 (Calculated 1RM - 230)
Squat - 255 x 6 (Calculated 1RM - 300)
My Goals
Why did I buy the BluePrint? Why did I enlist Rob's personal support to get to where I want?
I've always been an endomorph - I need to eat very little to put on fat, but it's very hard for me to gain strength without putting on fat. I don't like the traditional bulk/cut approach. I feel that if you do things correctly it should be possible to gains strength and size without adding fat, and even while cutting fat.
Everything I do, I do for myself. Everything. I don't compete, I don't play a sport, this is purely for me. Strength is important but not crucial, I just want to look in the mirror and be proud of what I see. Always trying to improve.
The Blueprint
Rest Week - Dec 27 - Jan 2
Famine - Workout 1 Jan 3 until heart rate is sufficiently elevated
Feast - Roughly Jan 9 - March 1 (roughly 50 days, though I didn't count)
Cruise - March 1 - infinity
I'll be taking my before pics, as well as pics of my supps (for vanity purposes) on Day 1 of famine. I will be tracking calories, weight, and heart rate daily.
Looking forward to the ride!
