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I'm quite skeptical regarding buying workout templates as I considering that having a proper diet is far more important. Anyways, after my first year my gains in lbm and strength has pretty halted....I gained like 1 kg of lbm and maybe 5kg on squat and bench over the past 10 months. Because I want to stay natural, I bought the BP 2.0 yesterday .
I have been lifting for around two years now with the following stats:

Age: 23
Height: 1.78m (5"10)
Weight: 81.0 kg (178.5 lb, in the morning)
Waist (not flexed): 80 cm (31.5", in the morning)
Bodyfat: I judge by mirror and waistsize, but it should be around 8-10% as I can clearly see my obliques and abs.
Arms (flexed, in the morning): 39.5cm (15,5")

Lifts:
Barbell Flat Bench: 8x100kg (220 lb), never really do these anymore as my shoulder joints are hurting big times afterwards
DB incline press: 15x 40kg (88lb), dbs in my current gym stops at this weight, will be home during "feast" so can finally up the weights
Dead lift: 8x180kg (396lb), without belt
Squat: 8x 120kg ( 264 lb) till parallel or slightly lower

My training has always been more focused on volume, with rest periods between 0:45 till 1:45 (I use a stopwatch during training). I sparely train on strength and when I do, the reps will not go lower than 5. I weight-lift 5 times a week, without doing cardio at all. Lately I don't follow a particular training system, sometimes I just train 1 muscle group a time, while on other days I do all pull or push groups. Only legs are constantly trained separtly.

Diet:
Since the start of my training I have tracked my calories and macro. Currently I'm sitting around 3000-3100 which is around 200 calories above my maintainance.

Supplements:

I use the basics:

-Xtend
-Whey
-Vit D
-Vit C
-Multi
-Fish Oil

I don't respond well to creatines, tried Kre-Alkyn, mono and green mag. Furthermore, I have used a bottle of Bioforge PM without any results thus far.
During feast I'm planning to use my 2nd bottle of Bioforge PM and iForce's ECDY that I recently ordered (that was before I read about BP and Ebol) and re-take the basic supplements.


After reading the BP 2.0 twice (skipped the powerlifting part tho!) and browsering through the forums. I still have the following questions before the start of my first run:

- It seems that especially people with relatively high bodyfat (15%+) reap the most out of the program. How would it work for someone like me, that has a relatively lower bodyfat? I don't mind wasting 35$ for the program but I'm afraid that the change in training volume and especially the low calorie during the faminie fase will result in too much muscle loss, considering the fact that I'm used to lifting 5 times a week.

- Can I replace bench with flat or incline db press during feast/cruise phase?

- During GLP, is it ok if I add dead lift as EDT to my upper body workouts?

- My weakest bodyparts are currently my arms, I ideally want to add 1 more inch to them. Whats the best way to do this? Just incorporate bicep and tricep excercises to both upper and lower body workouts during GLP or will that be to much?

- Depending on the answer on my first question, I'm planning to take a week rest before I start with famine fase on 30th of April. However, I do not intend to conduct workout #3, as I will be having a 11 hour flight back to home on te 5th famine day....will this be ok?


I will try to upload some pics before the start of famine!
And finally, I apologize if some of the questions have already been answered in past, but thus far I couldn't find those!

p.s. whether the BP suits me or not, the lesson that one should learn from Rob's life story is already worth the 35$

sheng88 wrote:I'm quite skeptical regarding buying workout templates as I considering that having a proper diet is far more important. Anyways, after my first year my gains in lbm and strength has pretty halted....I gained like 1 kg of lbm and maybe 5kg on squat and bench over the past 10 months. Because I want to stay natural, I bought the BP 2.0 yesterday .
I have been lifting for around two years now with the following stats:

Age: 23
Height: 1.78m (5"10)
Weight: 81.5 kg (179.5 lb, in the morning)
Waist (not flexed): 80 cm (31.5", in the morning)
Bodyfat: I judge by mirror and waistsize, but it should be around 8-10% as I can clearly see my obliques and abs.
Arms (flexed, in the morning): 39.5cm (15,5")

Welcome aboard! I will do what I can to put in some pointers and help out where I see some issues that sparked my brain. Im a little guy, similar to you, no offense. So I think I can definitely chime in here.
Im 5'11, ~145. I have lifted for at least 7 years consistently. I have an amazing supersonic metabolism...

sheng88 wrote: Lifts:
Barbell Flat Bench: 8x100kg (220 lb), never really do these anymore as my shoulder joints are hurting big times afterwards

I never really did bench much myself, as my shoulder used to bother me a lot and hurt when I lifted... I take Triflex now... havent had a problem since. None of my joints hurt at all. I take 4 a day, so 2 in the morning and 2 at night. Just a thought!

sheng88 wrote: DB incline press: 15x 40kg (88lb), dbs in my current gym stops at this weight, will be home during "feast" so can finally up the weights
Dead lift: 8x180kg (396lb), without belt
Squat: 8x 120kg ( 264 lb) till parallel or slightly lower

Great starting points!

sheng88 wrote: My training has always been more focused on volume, with rest periods between 0:45 till 1:45 (I use a stopwatch during training). I sparely train on strength and when I do, the reps will not go lower than 5. I weight-lift 5 times a week, without doing cardio at all. Lately I don't follow a particular training system, sometimes I just train 1 muscle group a time, while on other days I do all pull or push groups. Only legs are constantly trained separtly.

Its not always all about getting volume. Quality over quantity can really do wonders. Especially if you are at a steep plateau that you cant ever seem to break... like 10 months worth...

I have done everything from 5x5s to 10x10s to cross-fit to SEALfit, to Brass Ring Cycle, to you name it.
Your body needs to change it up now and then to get what it needs. Too much of a "good thing" aka the same thing, leads to that steep plateau.

I think you would find some serious success in the program I did in my first run. I can definitely link you up with the program if you are interested, but I will forewarn you, it is low reps... Seems easier than it is, but heres my gains from it.
Bench: +25lbs
Squat +30lbs
And that was over a period of about a month and a half, maybe closer to 2.

sheng88 wrote: Diet:
Since the start of my training I have tracked my calories and macro. Currently I'm sitting around 3000-3100 which is around 200 calories above my maintainance.

I know you said you havent gained much weight over the last 10 months or so. Combine the new BP with some eating and you will most likely gain weight. Not only the "fat" guys benefit... I personally gained weight slightly, but I would have gained much more had I stuck true to the foods I should have been eating. I have a weird situation, so its difficult for me to get the 5k calories I really need a day to grow

sheng88 wrote: Supplements:

I use the basics:

-Xtend
-Whey
-Vit D
-Vit C
-Multi
-Fish Oil

I don't respond well to creatines, tried Kre-Alkyn, mono and green mag. Furthermore, I have used a bottle of Bioforge PM without any results thus far.
During feast I'm planning to use my 2nd bottle of Bioforge PM and iForce's ECDY that I recently ordered (that was before I read about BP and ebol ecdy) and re-take the basic supplements.


After reading the BP 2.0 twice (skipped the powerlifting part tho!) and browsering through the forums. I still have the following questions before the start of my first run:

- It seems that especially people with relatively high bodyfat (15%+) reap the most out of the program. How would it work for someone like me, that has a relatively lower bodyfat? I don't mind wasting 35$ for the program but I'm afraid that the change in training volume and especially the low calorie during the faminie fase will result in too much muscle loss, considering the fact that I'm used to lifting 5 times a week.

You will do wonders. I would be willing to bet a paycheck on it. I have approx 3% BF. I did well. Dont worry about famine. That shock to your system is important. It gets the train rollin. Trust me. I know it seems sketchy, but after becoming a BP Believer, I can attest to its importance.

sheng88 wrote: - Can I replace bench with flat or incline db press during feast/cruise phase?

I will defer to Rob on this one, but if you are asking due to the shoulder issue, give a joint supp like triflex a go and see if you can do it. I'm willing to bet that you will see some massive increase in bench if you can get back into it.

sheng88 wrote: - During GLP, is it ok if I add dead lift as EDT to my upper body workouts?

- My weakest bodyparts are currently my arms, I ideally want to add 1 more inch to them. Whats the best way to do this? Just incorporate bicep and tricep excercises to both upper and lower body workouts during GLP or will that be to much?

your arms are great areas for the EDT blocks... will let Rob or another point you in the right direction with these.

sheng88 wrote: - Depending on the answer on my first question, I'm planning to take a week rest before I start with famine fase on 30th of April. However, I do not intend to conduct workout #3, as I will be having a 11 hour flight back to home on te 5th famine day....will this be ok?

consider starting a day earlier? You dont have to start famine on a monday or saturday or whatever. Start it when you want. Take that week, start famine. Hit that 3rd workout either the day before. thats my opinion anyways.

sheng88 wrote: I will try to upload some pics before the start of famine!
And finally, I apologize if some of the questions have already been answered in past, but thus far I couldn't find those!

p.s. whether the BP suits me or not, the lesson that one should learn from Rob's life story is already worth the 35$

great to have you onboard! I hope that my answers helped a little. Sorry I did not answer all of them completely. I put my $0.03 in where I could.

Look forward to seeing your run!

-JoN

Amazing answers... Thanks JML for the assist!!!

JML2011 wrote:
- Depending on the answer on my first question, I'm planning to take a week rest before I start with famine fase on 30th of April. However, I do not intend to conduct workout #3, as I will be having a 11 hour flight back to home on te 5th famine day....will this be ok?
consider starting a day earlier? You dont have to start famine on a monday or saturday or whatever. Start it when you want. Take that week, start famine. Hit that 3rd workout either the day before. thats my opinion anyways.

First of all, thanks for the quick reply JML! I thought the main idea of famine was to expose your body to something new and force it to break down some muscle tissues. With this low amount of calories in famine stage, I thought it would be easier to manage when i'm not exposed to the available food around me, hence flightday would be the perfect 5th famine day, as I'm having quite some luggae to carry!

And for the DB press and arm excercises, I hope Rob can give me some pointers!

Here is also a quick snapshot (abs and quads flexed) that I took this morning after 2 rest days.

Geez, you've got the BMI/LBM vs. Fat thing nailed now, don't you.. ?

GREAT work coming into this man, now it's time to UP YOUR GAME!!! And I/we'll be right here, every step of the way!!!

Let's get to Gainsville, together...

RobRegish wrote:Geez, you've got the BMI/LBM vs. Fat thing nailed now, don't you.. ?

GREAT work coming into this man, now it's time to UP YOUR GAME!!! And I/we'll be right here, every step of the way!!!

Let's get to Gainsville, together...

Thanks! But it would really help if you could look into my planned workout for feast:

workout 1-5 (1-2 days rest between each workout)

-Bench (or DB press if you give me the good to go sign haha)
-DB Pullover
-Squat
-SLD

Its been states that these 5 workouts should be done in HIT fashion.....does it also mean that I should perform each movement slower? For example with bench, 2 sec up and 4 sec down? Can I start workout 1 on feast day 2 as I see in some logs or just follow the book and start on feast day 4?


GLP (1-2 days rest between each workout)

Upper body day:
-6 sets of Bench or DB press (according to book)
EDT 1:
-DB Incline ss BB Row

EDT 2:
-Weighted Chins ssDB shoulder press

EDT 3 (only once a week):
-EZ/BB Bicep Curl ss Skullcrusher

Lower body day:
-6 sets of squat (according to book)
EDT 1:
-Walking lunges
-Seated curl or SLD
EDT 2:
-Incline Bicep curl ss Tricep Pulldown
Static Hold abs

I really want to bring up my arms during my first run of BP...but I'm afraid that I will be going in overtraining mode again by incorporating them on both upper and lower body days.

Again, it might come over as a hassle, but I really wanna get everything set in stone before I commit on something that is totallly new for me haha.

As for the expectations....I'm kinda realistic minded and therefore I will be more than happy with a 5-6 lb gain from the first run, with 3-4 lb of that being lbm. My goals for arms are 0.75 inch increase under the same measurement circumstances pre BP run.

sheng88 wrote:

RobRegish wrote:Geez, you've got the BMI/LBM vs. Fat thing nailed now, don't you.. ?

GREAT work coming into this man, now it's time to UP YOUR GAME!!! And I/we'll be right here, every step of the way!!!

Let's get to Gainsville, together...

Thanks! But it would really help if you could look into my planned workout for feast:

workout 1-5 (1-2 days rest between each workout)

-Bench (or DB press if you give me the good to go sign haha)

A. BB Bench, all the way...

-DB Pullover
-Squat
-SLD

Its been states that these 5 workouts should be done in HIT fashion.....does it also mean that I should perform each movement slower? For example with bench, 2 sec up and 4 sec down? Can I start workout 1 on feast day 2 as I see in some logs or just follow the book and start on feast day 4?

A. No, it means 1 set to absolute muscular failure within the specified rep range. All this tempo bullshit is just that - bullshit. Just control the weight and achieve positive, concentric failure. Do it by the book first run, meaning workout #1 on day 4.

Serves the VAST majority well!!!


GLP (1-2 days rest between each workout)

Upper body day:
-6 sets of Bench or DB press (according to book)
EDT 1:
-DB Incline ss BB Row

EDT 2:
-Weighted Chins ssDB shoulder press

EDT 3 (only once a week):
-EZ/BB Bicep Curl ss Skullcrusher

Lower body day:
-6 sets of squat (according to book)
EDT 1:
-Walking lunges
-Seated curl or SLD
EDT 2:
-Incline Bicep curl ss Tricep Pulldown
Static Hold abs

I really want to bring up my arms during my first run of BP...but I'm afraid that I will be going in overtraining mode again by incorporating them on both upper and lower body days.

Again, it might come over as a hassle, but I really wanna get everything set in stone before I commit on something that is totallly new for me haha.

As for the expectations....I'm kinda realistic minded and therefore I will be more than happy with a 5-6 lb gain from the first run, with 3-4 lb of that being lbm. My goals for arms are 0.75 inch increase under the same measurement circumstances pre BP run.

A. Your arms will grow regardless. They'll get a tremendous "knock on" effect from all the big basic push/pulls you're doing. If it were me, I'd keep them on upper body day.

Hope that helps!!

Thanks alot Rob, I will keep you updated! I will start with one week rest tomorrow.