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Hey guys I'm here to run my 3rd blueprint!! here to get leaner, bigger and stronger with my friend Nick who now joined the BP group !

Starting stats: JUSTIN
age:18
weight: 190 lbs
Body fat: 11%
Bench: 225 x 10
Dead lift 315 x 8

GOAL:
Bodyfat: 5%
Mass: +++++
Strength: Bench: to finally be able to bench 3 plates

Starting stats: Nick
age:19
weight: 192
bodyfat: 10%
Bench 225 x 4
Deadlift: ???

Goal:
Bodyfat: 5%
Mass: +++
Stength: ??


Were ready for this one time to bleed :p

This should be a good experience as I never performed a BP with someone before!

Oh my... run #3!!!

Time to up your game... again Right here for ya'.. Anything you need, just ask..

DONE

Thanks Rob, My week off just started:) It's my first week off in a long time... should do my body some good!!

Can't wait to finally see this BP and some of this 3.0 goodies

Word has it they're "leeking" out.

Can't confirm anything but word has it that those who've ordered customized programs recently.... got 3.0 tailored to their goals!!

Again, just a rumor. You'd have to ask them

I've been reading quite a few posts on the forums and it seems things will be getting very interesting soon

Hey Rob, Is cardio okay during my off week?!?

I am not Rob but I would say yes. Just don't do it to a point where you would actually need to recover from this cardio, like a marathon or an ironman... I would keep it low intensity steady state for 45-60 minutes max. Or medium intensity for 30 minutes or less.

bigpelo wrote:I am not Rob but I would say yes. Just don't do it to a point where you would actually need to recover from this cardio, like a marathon or an ironman... I would keep it low intensity steady state for 45-60 minutes max. Or medium intensity for 30 minutes or less.

bigpelo is very quickly turning into "the answer man..."

That'd be my/our answer, too...

3Faces of Fear(tm) baby...

haha thanks guys.

Ya this is my first BP ! im really excited !
I have a question though. I read the blueprint and for the feast phase you suggest eating calories ranging from up to 20 times your body weight. I've always been a guy who stuck to the fruits and vegetables for my carbs, usually having the fruits after my workout and the vegetables throughout.Also, i never went up to a calorie in take that high in fear of the excess fat gain !!!!!! :S
Anyway, to get leaner AND to make some LBM gains do you suggest i eat other carb sources and do you suggest that i eat 20 TIMES my body weight ???

Nick-is-TLF wrote:Ya this is my first BP ! im really excited !
I have a question though. I read the blueprint and for the feast phase you suggest eating calories ranging from up to 20 times your body weight. I've always been a guy who stuck to the fruits and vegetables for my carbs, usually having the fruits after my workout and the vegetables throughout.Also, i never went up to a calorie in take that high in fear of the excess fat gain !!!!!! :S
Anyway, to get leaner AND to make some LBM gains do you suggest i eat other carb sources and do you suggest that i eat 20 TIMES my body weight ???

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Much depends upon your somatype (ecto, meso or endomorph). Most are a mix of them. For example, I'm an ecto/meso mix, with strong ecto leaning tendancies.

Two strategies here to mitigate fat gain:

1.) Descending caloric spiral as outlined in The Blueprint;
2.) Zig zagging caloric intake between 100% on training days and something less than that on "off" days.

NOTE: This should come after the first 10-14 (higher calorie) days are up. For it is during this time that enzyme turnover hasn't "caught up" to match energy intake.

In English, the longer you overfeed... the fatter you get

Hope that helps!!!

i would say im more endo/meso from what ive seen in myslef over the past several years of trying to keep my diet in check.
i was also wondering for the week before i start the famine... aka now ... i want to do cardio and as stated above i was thinking of doing moderate intensity for up to thirty mins. However, if you were to suggest an ideal heart rate range, what do you think would be ideal?

Nick-is-TLF wrote:i would say im more endo/meso from what ive seen in myslef over the past several years of trying to keep my diet in check.
i was also wondering for the week before i start the famine... aka now ... i want to do cardio and as stated above i was thinking of doing moderate intensity for up to thirty mins. However, if you were to suggest an ideal heart rate range, what do you think would be ideal?

What you're proposing here is fine. Make sure though, it's LISS or low intensity, steady state cardio and not for more than 30 minutes. Consider doing this no more than 3 days/week or for whatever frequency you normally perform.

The rationale being... you don't want to throw a monkey wrench into one of your baseline, objective diagnostics for Famine.

Hope that helps!!!

so for the first morning of my week off and I measured my resting heart rate to be 67 beats per minute. Hopefully I stay consistent for the next few days..