Rob’s custom lean bulker program for my 2nd round
Posted: Mon Jan 10, 2011 12:02 pm
Hello blue printers!
Is there a better way to start the New Year then a blueprint run? Have your program design specifically for you by Mr BP himself! That’s what I did and I will log my 86 days right here in this thread.
86 days??? 5 days famine + 62 days feast + 19 days cruise
62 days of feast? I thought 42 was the maximum? With all the adaptagens I will be taking, with the 10% solution workouts and the calories cycling procedure; well I guess Rob knows it is ok
I don’t know what Rob allows me to reveal in this log or not, but I guess if it stays in the family it’s good! I am sure he will shim in and realign my log anyway.
So, about me:
I started weight lifting at age 16 and never stop since. I remember the date I first enter a gym: August 6th 1999. You always remember dates you fall in love. Yes, that’s more then 11 years of iron lifting love. When I started, I was a weak 200 lbs (21% body fat) teen. After the first year, I was 180 lbs 11%BF. Since then, I never stop gaining weight. Right now I am 242 at 18% BF and 6’1’’ height. I like lifting heavy but I don’t like 1RM sets. Though, I have been able to build good strength and muscle mass, thus my nickname my friends given me some years ago: Big P or Big Pélo because of my last name. Also, English is not my first language so if I write something weird, please tell me! So I can improve.
On my first BP round, I did a lot of mistake that I see as “improvement opportunities”. You can see my other log on this forum, I won’t recall them here but let say I won’t do them this time!
Last week was preparation time. I did LISS cardio on Tuesday, Wednesday and Friday. Average rest heart rate was 59 BPM and Friday weight was 242 lbs.
Famine starts this morning (January 10th). 1960 calories is the goal for the next 5 days. The diet has been totally design by Rob and 4 bananas a day should go down… I think it’s a lot but I will fellow Rob’s recommendation to the letter. First famine workout will be today after work around 5pm. I will report later on that. Forgot to take rest heart rate this morning but it’s not that important at the moment I think.
Feast highlights:
This program is a hybrid between a pure bulk program and a recomp diet: maximum muscle mass and strength with minimum fat accumulation, if any. Mainly, skipping details, I will eat my maintenance calories on workout day and less on non-workouts days. Also, I will TRY to do fasted state HIIT cardio on non-weight lifting days. I say TRY because I am not an early bird at all. Waking up earlier than I do right now to exercise will be a tough challenge. But my dog should like it. She does enjoy HIIT though so it should be helping… I hope.
The feast workouts are composed of 5 bridge workout to determine new 1RM and than the 10% solution, to avoid doing to much 1RM, with EDT blocks. 10% solution have 12 workouts and I will be alternating one day of squat with one day of bench press has main exercise. That is 5 bridge WO + 24 10% solution WO + rest days = 62 days of feast.
Supplements I will be using:
Famine:
- Multi life vitamins only.
- Maybe a cup of coffee before working out if needed.
Feast:
- The intra workout “formula”
- MASS pro amino
- MASS pro whey
- Professional supplement pure Karbolyn
- MASS kre-anabolyn
- MASS adaptagen N
- MASS multi life
- MASS alkaplex green +
- MASS burn it up! (only if needed pre-workout)
- Allmax creapure (creatine monohydrate, 5g on workout day only)
- Allmax Waxy maize (if I run out of Karbolyn)
- USP labs modern BCAA (if I run out of MASS pro amino)
- Thermolife Ecdysten
- North coast natural Hemp Protein
- Generic name fish oil gel caps
- Ultimate nutrition Vegetable Greens (EDIT)
- PVL whey gourmet (my brother in law give me a container, so if I run low on MASS pro whey only)
- Blueprint t-shirt
Cruise:
- Same as feast minus the 3 adaptagens: kre-anabolyn, adaptagen N and Ecdysten
- MASS burn it up! 3 caps per day
- Creatine mono, 10g every day
I don’t know what else to write right now. If you have questions, comments or suggestions, PLEASE! Ask them here. Stay tune for updates!
Workout motivation song of the day: Five finger death punch - Ashes
Is there a better way to start the New Year then a blueprint run? Have your program design specifically for you by Mr BP himself! That’s what I did and I will log my 86 days right here in this thread.
86 days??? 5 days famine + 62 days feast + 19 days cruise
62 days of feast? I thought 42 was the maximum? With all the adaptagens I will be taking, with the 10% solution workouts and the calories cycling procedure; well I guess Rob knows it is ok
I don’t know what Rob allows me to reveal in this log or not, but I guess if it stays in the family it’s good! I am sure he will shim in and realign my log anyway.
So, about me:
I started weight lifting at age 16 and never stop since. I remember the date I first enter a gym: August 6th 1999. You always remember dates you fall in love. Yes, that’s more then 11 years of iron lifting love. When I started, I was a weak 200 lbs (21% body fat) teen. After the first year, I was 180 lbs 11%BF. Since then, I never stop gaining weight. Right now I am 242 at 18% BF and 6’1’’ height. I like lifting heavy but I don’t like 1RM sets. Though, I have been able to build good strength and muscle mass, thus my nickname my friends given me some years ago: Big P or Big Pélo because of my last name. Also, English is not my first language so if I write something weird, please tell me! So I can improve.
On my first BP round, I did a lot of mistake that I see as “improvement opportunities”. You can see my other log on this forum, I won’t recall them here but let say I won’t do them this time!
Last week was preparation time. I did LISS cardio on Tuesday, Wednesday and Friday. Average rest heart rate was 59 BPM and Friday weight was 242 lbs.
Famine starts this morning (January 10th). 1960 calories is the goal for the next 5 days. The diet has been totally design by Rob and 4 bananas a day should go down… I think it’s a lot but I will fellow Rob’s recommendation to the letter. First famine workout will be today after work around 5pm. I will report later on that. Forgot to take rest heart rate this morning but it’s not that important at the moment I think.
Feast highlights:
This program is a hybrid between a pure bulk program and a recomp diet: maximum muscle mass and strength with minimum fat accumulation, if any. Mainly, skipping details, I will eat my maintenance calories on workout day and less on non-workouts days. Also, I will TRY to do fasted state HIIT cardio on non-weight lifting days. I say TRY because I am not an early bird at all. Waking up earlier than I do right now to exercise will be a tough challenge. But my dog should like it. She does enjoy HIIT though so it should be helping… I hope.
The feast workouts are composed of 5 bridge workout to determine new 1RM and than the 10% solution, to avoid doing to much 1RM, with EDT blocks. 10% solution have 12 workouts and I will be alternating one day of squat with one day of bench press has main exercise. That is 5 bridge WO + 24 10% solution WO + rest days = 62 days of feast.
Supplements I will be using:
Famine:
- Multi life vitamins only.
- Maybe a cup of coffee before working out if needed.
Feast:
- The intra workout “formula”
- MASS pro amino
- MASS pro whey
- Professional supplement pure Karbolyn
- MASS kre-anabolyn
- MASS adaptagen N
- MASS multi life
- MASS alkaplex green +
- MASS burn it up! (only if needed pre-workout)
- Allmax creapure (creatine monohydrate, 5g on workout day only)
- Allmax Waxy maize (if I run out of Karbolyn)
- USP labs modern BCAA (if I run out of MASS pro amino)
- Thermolife Ecdysten
- North coast natural Hemp Protein
- Generic name fish oil gel caps
- Ultimate nutrition Vegetable Greens (EDIT)
- PVL whey gourmet (my brother in law give me a container, so if I run low on MASS pro whey only)
- Blueprint t-shirt
Cruise:
- Same as feast minus the 3 adaptagens: kre-anabolyn, adaptagen N and Ecdysten
- MASS burn it up! 3 caps per day
- Creatine mono, 10g every day
I don’t know what else to write right now. If you have questions, comments or suggestions, PLEASE! Ask them here. Stay tune for updates!
Workout motivation song of the day: Five finger death punch - Ashes
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