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Today I started my first BP run....going to use to 3.0 version with some tweaks that I will apply by myself along the road. My main goal is to add some lbm while restraining the fat gain along the way. Bodypart wise, I especially would like to bring up my arms. Hence I will be adding some EDT arms only training days between the two suggested 3.0 training days when the rest increases.

My 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")


Diet:
My maintenance is around 2700-2800. I will be deviating a bit from BP 3.0 suggested carb/protein/fat ratio, with protein and fat amounts staying fairly the same on workout and non-workout days. Hence, I'm planning to lower the amount of carbs on non-workout days.

Supplements:

-Xtend
-Whey
-Vit D
-Vit C
-Multi
-Fish Oil
-Creatine mono (my last try!)
-iForce ECDY

below is a picture taken 1 week ago, after 2 days rest (I took a total of 1 week rest before the run)

Famine #1

Warrior diet (only during famine)

calories 1,433
fat 32.7
carbs 273.4
prot 29.8

Ate loads of fruit veggies, some steamed sweet potatoes and a handful almonds.

Just wondering, 3.0. excel sheet suggest a fat amount of around 70g. Is this really required? Much prefer more fruits and veggies for detox!

Hey,

First off, your starting point already looks great, so it'll be interesting to see where this takes you!

As for the excel question... during famine you don't have to stick to it perfectly, and given your stats you may want to increase protein to 50g per day. You can certainly cut out a little of the fats if you want and make up for them with carbs, but even at 70g, that's only about 1 cup of nuts, so it should be okay... after all, it's more the protein and starchy carbs you need to drop drastically here.

Famine #2

Woke up today weighing 177.5 lb, a lose of -1lb. I had similar macros as yesterday.

Famine #3

Woke up today weighing 175.5 lb, hence a total lose of 3lb since start of famine. Diet wise, I had similar macros as previous famine days. Strangely, I don't feel as hunger as when I cut on a 2400 calories diet; actually I was only hungry for like 30 mins during the first famine day and afterwards the hunger just went away.

Did the 2nd workout exactly as stated in the stickies. Chest exercises went ok, but the shoulder presses were really tough.

Furthermore, I will be adding NA-RALA during feast. Planning to take 125mg four times a day; 10-15 mins before breakfast, pre-workout, post-workout and last meal of the day. The pre-workout dose will be combined with 1000mg vit C, 400iu of vit e complex and 600mg ALCAR. Hopefully Rob got to take a look at this dosage idea!

Famine #4

Woke up at 174.5 lb, another -1lb.

the_buffer wrote:Hey,

First off, your starting point already looks great, so it'll be interesting to see where this takes you!

As for the excel question... during famine you don't have to stick to it perfectly, and given your stats you may want to increase protein to 50g per day. You can certainly cut out a little of the fats if you want and make up for them with carbs, but even at 70g, that's only about 1 cup of nuts, so it should be okay... after all, it's more the protein and starchy carbs you need to drop drastically here.

considering how light he is I think that high of protein would be detrimental to his famine.. I usually get <15g/day

Sorry for the lack of updates, been kinda busy since I moved back to Europe.

weights are converted from kgs to lb (kg x 2.2)

Anyways I'm currently on the 7th day of Feast and my morning weight has been back to what it was before famine, 178lb without any noticeable difference in body composition thus far. Calories have been around 3500-3600 for the first 3 Feast day and work-out days. On non workout days the calories stayed around 3000-3100, mostly by reducing the amount of carbs and slightly lowering the protein count.

My workouts so far (adjusted from the 3.0 workout template, want more focus on back and arms):
(rep x weight x set)

Workout day #1

Hammer Strength Decline Machine (lack of a decline bench) 3:00 rest
10 sec x 462lb
12 sec x 484lb
(a spotter helped me with the initial push, my forearms doesnt allow me to push +20% 1rm weight on my own lol)

EDT 1 3:00 rest
DB incline press
6 x 88lb, 6 x 92.5lb, 6 x 97lb x 2, 5x 97lb, 4 x 97lb
Barbell Bend over Row
6 x 165lb x 6

EDT 2 3:00 rest
Chin-up
6 x +40lb, 6 x +48.5lb x 5
Dips
6 x +40lb, 6 x +48.5lb x 5

Workout day #2

Rack pull 3:00 rest
10 sec x 463lb
8 sec x 507lb
7 sec x 550lb (3rd set cause I didnt feel a thing after first 2 sets and thought SCT is useless.......the next morning my traps were dead tho haha)

EDT 1 3:00 rest
Barbell Squat (till parallel)
6 x 286lb, 5 x 286lb, 6 x 264lb x 4
Seated Curl (no lying curl machine at my gym)
6 x 200lb, 6 x 215.5lb x 5

Seated Calves raise machine 3:00 rest
6 sec x 242lb x 2

SLD 3:00 rest
10 x 220lb, 10 x 242lb
(if I go heavier, I don't feel the stretch at all...still need to work more on the technique)

EDT 2 3:00 rest
Shoulder press machine (might replace it soon with db press when there is a spotter)
6 x 154lb, 6 x 165lb x 3, 4 x 165lb
Alternative DB Hammer curl
6 x 53lb, 6 x 57lb x 2, 5 x 61.5lb x 2


Workout day #3
Hammer Strength Decline Machine 3:00 rest
10 sec x 440lb
15 sec x 418lb
(there was no spotter available)

EDT 1 2:00 rest
DB incline press
8 x 92.5lb x 2, 7 x 97lb x 2, 8 x 92.5lb, 6 x 92.5lb (total tonnage increased by large amount in comparison to last week!)
1 arm DB row
8 x 110lb, 8 x 114.5lb x 5

EDT 2 2:00 rest
Chin-up
8 x +44lb x 2, 6 x +35lb, 8x 22lb, 7 x 35lb
Dips
8 x +44lb x 2, 6 x +35lb, 8x 22lb, 7 x 35lb
(Much variation in weights as I was really tired from the first EDT block)

EDT 3 10:00 total (derived from Staley's massive arm workout)
EZ bar curl 88lb
6, 6, 5, 5, 5, 5, 4, 4
Tricep straight bar pulldown 143lb
6, 6, 6, 6, 6, 6, 6, 6

Starting next week I will be adding a workout day that consist of 2 arms only EDT blocks, following Staley's massive arm book at the same time as the 3.0 template...hopefully I won't overtrain!

Ok now I got 2 major questions:

1) When doing SCT decline press, do you need to press the +20-40% 1rm weight and then hold at the top all by yourself or is it normal that a spotter help you push the weight to the top and that you hold the weight there by yourself?

2) Nearing the end of an EDT block I usually get soooo tired that I cannot achieve the max amount of rep anymore, should I then lower the amount of reps or the weight? For example dropping from 6 x 100 lb to 6 x 80lb or 4 x 100lb. Thus far I dropped the weight, but I don't know if that is according to the blueprint guidelines as the reps are always stated as 4-6 or 6-8