5.0stang's First BP Run
Posted: Wed Aug 10, 2011 11:35 pm
5.0stang’s Blueprint LOG
FAMINE:
Started Famine on Sunday morning.
Famine Notes:
-Consuming 800-1000 calories each day (goal is 1960 calories – 245 lbs x 8 )
-Protein is below 20 grams (less than 10% of body weight)
- 6-7 hours of sleep
-No supplements are being taken whatsoever
-No static holds
-Meals have consisted of apples, V8 (low sodium), ruby red grapefruit juice, spinach leaves w/ FF Italian dressing sprinkled with a pinch of shredded mozzarella, green tea, & ¼ cup of mixed nuts.
-Low Sodium V8 has been a life saver, since I found out I didn’t like raspberries and carrots all that well.
-Consuming 100+ oz. of water
-Executed Famine workouts 1 & 2 & part of 3 per: https://bodybuildingsupplements.com/phpB ... .php?t=377
Aside from hunger, I did not feel anything for the first couple days including workout #1, until workout #2! My muscles had no endurance, compared to normal and I ran out of energy quickly. I woke up this morning very sore. Since I am not feeling sick, I will do a light version of workout #3 tomorrow (Thursday) to ensure that I finish famine the way it should be. On my two OFF days, I did some quick cardio.
Famine is tough (weak, hungry and having virtually no energy). However, I realize now that it is 100% doable with the right mindset and I am glad it is almost over.
FEAST:
Friday begins my 72 hour loading phase with an emphasis on protein, can’t wait! The first workout is on Sunday.
My Meal Plan:
Meal 1 (666 calories): Dry Wheat Oats (1.5 oz. dry) – 3 scoops of Muscle Milk Collegiate – Skim Milk (12 oz) – Natural PB (1 TB)
Meal 2 (320 calories): Large Eggs (2 eggs) – Wheat Bread (2 slices)
Meal 3 (650 calories): Mac & Cheese (2.5 oz) – Yellow Zatarains Rice (½ cup cooked) – Chicken (4 oz.) - Ultimate Omega (1 teaspoon)
Meal 4 (348 calories): “The Formula” (ON Days/OFF Days is omitted)
Meal 5 (810 calories): Mac & Cheese (2.5 oz.) – Chicken (8 oz.) – Yellow Zatarains Rice (1 cup cooked)
Meal 6 (360 calories): Dry Wheat Oats (1.5 oz. dry) – Mass Pro Protein (1 scoop) – Skim Milk (1 cup)
This places me at 61%(434 grams)/32%(231 grams)/7%(51 grams) with 3154 calories, on a goal of 3140 (very close).
-120% days get one more scoop of MM Collegiate & 5 oz. of Mac & Cheese on Meal 3
-100% days are as is.
-85% days removes Meal 4 (“The Formula”) and Oats on Meal 6
-70% days remove Meal 4 (“The Formula”), Oats on Meal 6, and Mac & Cheese on Meal 5
Supplements for Run 1:
-Adaptogen N
-Kre-Anabolyn
-The Formula (minus TMG/GPA)
-Multi-Life
-Ultimate Omega
-MassPro Protein
-Muscle Milk Collegiate
Feast Notes:
-Adaptogen N (Bedtime) - 3 caps/night for the first 3 weeks, thereafter 2 caps/night M-F with weekends "off".
-Kre-Anabolyn - 3 times a day (OFF) during high carb/protein meals/ON Days (1 hour prior with natural PB, 3 fish caps or tablespoon fish oil, 1 immediately post, 1 hour after during 60 carb/40 protein with a bit of fish oil fat, solid meal) – take one extra cap on Week 3 on ON days (optional).
-Whey (primarily)/Casein the first 4 hours after workout.
-Pure Karoblyn, L-Leucine, MassPro, Crystalline Fructose
-Multi-Life (3 times a day)
-Sprinkling a little salt on applicable meals
-Caloric goal is 3140 for 100% maintenance days
-Caloric goal is 3768 for 120% days
-Caloric goal is 2670 for 85% days
-Caloric goal is 2200 for 70% days
Workout Plan:
Week 1: 3 minutes rest (4-6 rep) – 120% (3768) calories ON/100% (3140) OFF (KA/AN Day 1 at beginning of Day 1)
Week 2: 2 minutes rest (6-8 rep) – 120% (3768) calories ON/100% (3140) OFF (check body comp% at end to adjust if necessary.)
Week 3: 1 minute rest (10-12 rep) – 100% (3140) calories ON/85% (2670) OFF – Begin taking extra KA Capsule ON days
Week 4: 3 minutes rest (4-6 rep) – 100% (3140) calories ON/85% (2670) OFF
Week 5: 5 minutes rest (2-3 rep) – 100% (3140) calories ON/70% (2200) OFF
**On 120% days, it should be 50/30/20 (carbs, protein, fat), not 60/25/15 (carbs, protein, fat).
Workout One (Sunday)
Two Static Holds (Powerband Sidepressure/Backpressure)
EDT Block 1
-Deadlift (end with a heavy shrug after each rep)
-Squats
Two Static Holds (Decline Bench Press – 20 to 40% more than 1RM – 3-5 minutes rest on holds)
EDT Block 2
-Incline Dumbbell Curls
-Dumbbell Pullovers
Workout Two (Tuesday)
Two Static Holds (Decline Weighted Crunches – Hold about ¼ of the way up – 3-5 minutes rest on holds)
EDT Block 1
-Bench Press
-One Arm DB Rows
Two Static Holds (Military Press)
EDT Block 2
-Wrist Curls
-Weighted Towel (Rising Strength/Pronation/Supination Curls/Holds)
-Rowing Dumbbell Holds (Alt. Hammer/Curl Position)
Workout Three (Thursday)
Two Static Holds (Hanging Leg Raises)
EDT Block 1
-Wide Grip Pulldowns
-Arnold Presses
Two Static Holds (Hammer Curl Pulldown Hold)
EDT Block 2
-Barbell Curls
-Skull Crushers
Cardio Options For OFF days
-(Low Intensity, Steady State) – straight Jog for no more than 30 minutes (no hills)
-Physical Preparedness Training (Medicine Balls, sled drag, etc.)
-HITT for no more than 20 minutes (sprint, walk, sprint, walk, etc.)
On the EDT’s, I am going to muscle failure on the last set, then intend to slowly lower the last rep (negatives) and perform a stretch hold at the end when applicable.
CRUISE:
To come…
ABOUT ME:
I have been lifting on/off for the last six years. I first read about the Blueprint a couple years ago and was intrigued, but didn’t pull the trigger as getting in shape was not a priority in my life at that point. I began to place my body/health on standby, and decided to make a change. That change is going to Gainsville!
I am 6’ 3” @ ~250 lbs @ 32% BF.
-41” waist line (relaxed)
-15” arms (relaxed)
-16.9” arms (flexed)
-13” forearm (relaxed)
-13.8” forearm (flexed)
-25” legs in the middle of the quad (relaxed)
I plan on losing a few % from my current BF, while gaining a good amount of strength. Strength is my primary goal, but recomp is a close second.
Current 1 Rep Max’s:
Bench Press – 310 lbs
Barbell Curl – 130 lbs
Squat – 230 lbs (est.)
I expect good gains for squat as it is not a normal exercise I do at all, hence the low number. I am an amateur armwrestler, which is why you will see a some unorthodox workouts above, but still keeping the big compound movements in and integrating static holds + EDT blocks. I already have a plan laid out for Run 2 with supplementation/meals/workouts.
The Plan: Follow BP 3.0 Protocol + eat the right macros + proper nutrition timing + intensity = Gainsville!
FAMINE:
Started Famine on Sunday morning.
Famine Notes:
-Consuming 800-1000 calories each day (goal is 1960 calories – 245 lbs x 8 )
-Protein is below 20 grams (less than 10% of body weight)
- 6-7 hours of sleep
-No supplements are being taken whatsoever
-No static holds
-Meals have consisted of apples, V8 (low sodium), ruby red grapefruit juice, spinach leaves w/ FF Italian dressing sprinkled with a pinch of shredded mozzarella, green tea, & ¼ cup of mixed nuts.
-Low Sodium V8 has been a life saver, since I found out I didn’t like raspberries and carrots all that well.
-Consuming 100+ oz. of water
-Executed Famine workouts 1 & 2 & part of 3 per: https://bodybuildingsupplements.com/phpB ... .php?t=377
Aside from hunger, I did not feel anything for the first couple days including workout #1, until workout #2! My muscles had no endurance, compared to normal and I ran out of energy quickly. I woke up this morning very sore. Since I am not feeling sick, I will do a light version of workout #3 tomorrow (Thursday) to ensure that I finish famine the way it should be. On my two OFF days, I did some quick cardio.
Famine is tough (weak, hungry and having virtually no energy). However, I realize now that it is 100% doable with the right mindset and I am glad it is almost over.
FEAST:
Friday begins my 72 hour loading phase with an emphasis on protein, can’t wait! The first workout is on Sunday.
My Meal Plan:
Meal 1 (666 calories): Dry Wheat Oats (1.5 oz. dry) – 3 scoops of Muscle Milk Collegiate – Skim Milk (12 oz) – Natural PB (1 TB)
Meal 2 (320 calories): Large Eggs (2 eggs) – Wheat Bread (2 slices)
Meal 3 (650 calories): Mac & Cheese (2.5 oz) – Yellow Zatarains Rice (½ cup cooked) – Chicken (4 oz.) - Ultimate Omega (1 teaspoon)
Meal 4 (348 calories): “The Formula” (ON Days/OFF Days is omitted)
Meal 5 (810 calories): Mac & Cheese (2.5 oz.) – Chicken (8 oz.) – Yellow Zatarains Rice (1 cup cooked)
Meal 6 (360 calories): Dry Wheat Oats (1.5 oz. dry) – Mass Pro Protein (1 scoop) – Skim Milk (1 cup)
This places me at 61%(434 grams)/32%(231 grams)/7%(51 grams) with 3154 calories, on a goal of 3140 (very close).
-120% days get one more scoop of MM Collegiate & 5 oz. of Mac & Cheese on Meal 3
-100% days are as is.
-85% days removes Meal 4 (“The Formula”) and Oats on Meal 6
-70% days remove Meal 4 (“The Formula”), Oats on Meal 6, and Mac & Cheese on Meal 5
Supplements for Run 1:
-Adaptogen N
-Kre-Anabolyn
-The Formula (minus TMG/GPA)
-Multi-Life
-Ultimate Omega
-MassPro Protein
-Muscle Milk Collegiate
Feast Notes:
-Adaptogen N (Bedtime) - 3 caps/night for the first 3 weeks, thereafter 2 caps/night M-F with weekends "off".
-Kre-Anabolyn - 3 times a day (OFF) during high carb/protein meals/ON Days (1 hour prior with natural PB, 3 fish caps or tablespoon fish oil, 1 immediately post, 1 hour after during 60 carb/40 protein with a bit of fish oil fat, solid meal) – take one extra cap on Week 3 on ON days (optional).
-Whey (primarily)/Casein the first 4 hours after workout.
-Pure Karoblyn, L-Leucine, MassPro, Crystalline Fructose
-Multi-Life (3 times a day)
-Sprinkling a little salt on applicable meals
-Caloric goal is 3140 for 100% maintenance days
-Caloric goal is 3768 for 120% days
-Caloric goal is 2670 for 85% days
-Caloric goal is 2200 for 70% days
Workout Plan:
Week 1: 3 minutes rest (4-6 rep) – 120% (3768) calories ON/100% (3140) OFF (KA/AN Day 1 at beginning of Day 1)
Week 2: 2 minutes rest (6-8 rep) – 120% (3768) calories ON/100% (3140) OFF (check body comp% at end to adjust if necessary.)
Week 3: 1 minute rest (10-12 rep) – 100% (3140) calories ON/85% (2670) OFF – Begin taking extra KA Capsule ON days
Week 4: 3 minutes rest (4-6 rep) – 100% (3140) calories ON/85% (2670) OFF
Week 5: 5 minutes rest (2-3 rep) – 100% (3140) calories ON/70% (2200) OFF
**On 120% days, it should be 50/30/20 (carbs, protein, fat), not 60/25/15 (carbs, protein, fat).
Workout One (Sunday)
Two Static Holds (Powerband Sidepressure/Backpressure)
EDT Block 1
-Deadlift (end with a heavy shrug after each rep)
-Squats
Two Static Holds (Decline Bench Press – 20 to 40% more than 1RM – 3-5 minutes rest on holds)
EDT Block 2
-Incline Dumbbell Curls
-Dumbbell Pullovers
Workout Two (Tuesday)
Two Static Holds (Decline Weighted Crunches – Hold about ¼ of the way up – 3-5 minutes rest on holds)
EDT Block 1
-Bench Press
-One Arm DB Rows
Two Static Holds (Military Press)
EDT Block 2
-Wrist Curls
-Weighted Towel (Rising Strength/Pronation/Supination Curls/Holds)
-Rowing Dumbbell Holds (Alt. Hammer/Curl Position)
Workout Three (Thursday)
Two Static Holds (Hanging Leg Raises)
EDT Block 1
-Wide Grip Pulldowns
-Arnold Presses
Two Static Holds (Hammer Curl Pulldown Hold)
EDT Block 2
-Barbell Curls
-Skull Crushers
Cardio Options For OFF days
-(Low Intensity, Steady State) – straight Jog for no more than 30 minutes (no hills)
-Physical Preparedness Training (Medicine Balls, sled drag, etc.)
-HITT for no more than 20 minutes (sprint, walk, sprint, walk, etc.)
On the EDT’s, I am going to muscle failure on the last set, then intend to slowly lower the last rep (negatives) and perform a stretch hold at the end when applicable.
CRUISE:
To come…
ABOUT ME:
I have been lifting on/off for the last six years. I first read about the Blueprint a couple years ago and was intrigued, but didn’t pull the trigger as getting in shape was not a priority in my life at that point. I began to place my body/health on standby, and decided to make a change. That change is going to Gainsville!
I am 6’ 3” @ ~250 lbs @ 32% BF.
-41” waist line (relaxed)
-15” arms (relaxed)
-16.9” arms (flexed)
-13” forearm (relaxed)
-13.8” forearm (flexed)
-25” legs in the middle of the quad (relaxed)
I plan on losing a few % from my current BF, while gaining a good amount of strength. Strength is my primary goal, but recomp is a close second.
Current 1 Rep Max’s:
Bench Press – 310 lbs
Barbell Curl – 130 lbs
Squat – 230 lbs (est.)
I expect good gains for squat as it is not a normal exercise I do at all, hence the low number. I am an amateur armwrestler, which is why you will see a some unorthodox workouts above, but still keeping the big compound movements in and integrating static holds + EDT blocks. I already have a plan laid out for Run 2 with supplementation/meals/workouts.
The Plan: Follow BP 3.0 Protocol + eat the right macros + proper nutrition timing + intensity = Gainsville!