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I just purchased 2 bottles each of E-Bol, cbol creatine, and tbol trib after reading all the hype on nolinksplease.com which also eventually lead me here. I just finished reading the BP and am impressed by the wealth of info and can't wait to get started.

About me:

I just finished a cut from 187 lbs to 170 lbs over a span of approximately 2 and a half months. During that time I was going through PT for an injured suprispinatus while starting most of my pressing lifts from the ground up to work on my form. At the moment, I'd say I'm finally slightly stronger than I was pre-injury but I can tell I'm starting to creep up to a wall in some of my lifts.

Right now, my main goal is to gain strength and size, but the emphasis leaning towards strength.

Initial questions:
I've been on green magnitude creatine for quite some time now. I've cycled off it for a couple weeks here and there, but for the most part I've been on this stuff pretty consistently. I'm about to run out of green mag and was planning to run cbol creatine instead, but I've read that creatine isn't used on the BP till the later stages. Should I stop the green mag and hold off on the cbol creatine for now?

Regarding the feast routine. What strength routine(s) would you recommend for a first run through BP?

I'm gonna read this over a couple more times and will post questions as I get them.

EDIT:
Sorry to clarify the feast workout question. I understand the concept of waving intensity by progressing through the different loading programs ie german loading #1 -> #2 and so forth, but what will the actual workouts look like from week to week including supplemental lifts? Ideally, I want to increase all of the big 3 lifts.

Prior to reading the BP I was planning on something like the Iron Addicts Simple Power Based Routine. Would that work? I'm down to try whatever would work best for my goals.

This is what I was doing during my cut. I was doing a one on one off schedule and increasing weight every week. If I couldn't do more weight I'd add reps. Then after I could do say, 10 or 12 reps, I'd add weight again.

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Appreciate your comments and wanted to welcome you to the family. Very happy to have you here...

Please see my answers to your questions below:

Q. Initial questions: I've been on green magnitude creatine for quite some time now. I've cycled off it for a couple weeks here and there, but for the most part I've been on this stuff pretty consistently. I'm about to run out of green mag and was planning to run cbol creatine instead, but I've read that creatine isn't used on the BP till the later stages. Should I stop the green mag and hold off on the cbol creatine for now?

A. I would suggest dis-continuing the Green Mag at this time. During your first BP run, suggest running Ebol/tbol trib during your first Feast stage and use the cbol creatine in your Cruise/Solidification phase as it lends itself well to that particular 5x5 format.

Q. Regarding the feast routine. What strength routine(s) would you recommend for a first run through BP?

A. Highly recommend you run it as is first time through. If you check Turboflex's, Hank's logs here as well as other posters, they're all hitting new PR's within 2-3 weeks with the recommended program.

Q. I'm gonna read this over a couple more times and will post questions as I get them.

A. Absolutely. My priviledge and pleasure to answer them.

EDIT:
Q. Sorry to clarify the feast workout question. I understand the concept of waving intensity by progressing through the different loading programs ie german loading #1 -> #2 and so forth, but what will the actual workouts look like from week to week including supplemental lifts? Ideally, I want to increase all of the big 3 lifts.

A. I'd need to get an understanding if you'll be running the standard Blueprint or The Blueprint Periodic. Either way, best to take it step by step meaning we address Famine first, transition to Feast (the 5 workout one set to absolute muscular failure workouts) and then onto the German Loading pattern #1 leading into Cruise etc.).

Q. Prior to reading the BP I was planning on something like the Iron Addicts Simple Power Based Routine. Would that work? I'm down to try whatever would work best for my goals.

A. Not familiar with that particular routine. Provided it ensures progressive overload, manages recovery properly and keeps you out of the 90th percentile for any length of time, it should work. If it does, that's just another weapon at your disposal for use in the Feast.

This is what I was doing during my cut. I was doing a one on one off schedule and increasing weight every week. If I couldn't do more weight I'd add reps. Then after I could do say, 10 or 12 reps, I'd add weight again.

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

A. This is logical and well thought out. By keeping you in the 5-8 rep range in mostly compound lifts they avoid burning you out. Progression is ensured by means of upping the weight or the reps. The biggest flaw here is the fixed frequency format (4x/week). As you get stronger and the stresses grow greater on your body with the same loading parameters, more time is required to recover from these workouts. The other facet of this program that's missing is time. Meaning how long it takes you to perform all sets and reps from start to finish.

As an example:

SCENARIO #1 - TRAINEE DOESN"T KEEP TRACK OF TIME

Squat: Weight used is 300lbs for 10 sets of 10 reps. Assume 25 minutes to complete all sets

Calculation: 300lbs x 10 sets x 10 reps = 30,000lbs/25 minutes to
complete all 5 sets start to finish.

Results: That yields a number quantifying intensity. You demanded that your muscles lift 1,200lbs/minute.

SCENARIO #2 - TRAINEE KEEPS TRACK OF TIME

Squat: Weight used is 300lbs for 10 sets of 10 reps. Calculation: 300lbs x 10 sets x 10 reps = 30,000lbs/20 minutes to complete all 5 sets start to finish.

Results: That yields a number quantifying intensity. You demanded that your muscles lift 1,500lbs/minute.

As you can see, you increase overload by 300lbs/minute when the work done per unit of time (workout density) is adhered to.

It's difficult when dieting to up these #'s. However, it CAN be done. My preferred approach if BF is a concern is a re-comp, not a dedicated cut. It takes a bit longer but you'll hang onto (and even build) a LOT more muscle vs. a straight cut.

Let me know what your preferred approach is and I'll make the appropriate recommendations!

Hope that helps..

Thanks for the quick response. I was planning to train mainly for strength, but I think I'll follow your advice and run BP the way it is the first time around.

I stopped the Green mag and haven't worked out since last Sunday. I plan to start Famine on Tuesday. Anything I should keep in mind to get started?

Just getting your resting heart rate average. That and perhaps getting your food together.

Mentally, it sounds like you're ready!

Ok I started famine on Tuesday. Not exactly sure about my weight because I seem to weigh different at home, at the gym and on my gf's scale, so I'm just gonna go with my scale for the sake of consistency.

I was 170 at my first post. Dropped about 1.5 lbs or so after coming off of creatine.

Starting stats on 4/6:
Height: 5'11"
168.5 lbs
13-15% bf (just a guess)
Waking heartrate 58 bpm

smoothie 80
salad w/dressing 160
croutons 90
330 cals

12 oz strawberries 108
6 oz cantaloupe 57.6
salad w dressing 60
croutons 75
8 oz v8
350.6 cals

croutons 60
salad w/dressing 40
20 baby carrots 70
dip 60 cals
230 cals

4xfish oil 100 cal
apple 110
lecithin 50
8 oz v8 50
special k bar 90
400

shooting for 168.5x8 = 1348 cals
took in 1310.6 cals

squat (170x4, 170x4, 170x4)
superset with chest supported row (225x6, 255x6, 255x6)
Feels like I lost some strength coming off of creatine. My last workout had me at 170x7 for 3 sets and 170x4 this time was way harder.

standing ez curl (bar+40)x6
preacher (bar+40)x6
standing dumbell curl 40x6

4/7 Rest Day
Salad w/dressing 40 cals
croutons 60
rice 1 cup 205
asparagus 1.5 cup 109
1 tbsp lecithin 50
green tea
= 464

2 fish oil tabs 50
croutons 60
salad w/dressing 40 cal
20 baby carrots 70
6 oz strawberries 54
6 oz cantaloupe 57.6
60 cal dip
= 391.6

2 fish oil 50
8 oz v8 50
special k bar 90
kraft single 60
apple 110
2 oranges 130
=490

1345.6 cals total

Hunger isn't as bad as I thought it would be... Probably because I'm used to being hungry after a long cut. DOMS is pretty intense though. I hope it eases up a little before I have to squat again.

This is a great start!

You are doing a great job keeping this log and I do appreciate it. A nice mix of objective and subjective feedback.

I wouldn't sweat the coming off of creatine thing. A pound and a half and a slight dip in strength is going to be a distant memory in two weeks.

And yes, your DOMS will linger a few days in the legs/back. Should clear up in time from the final workout. Which is fortunate, b/c you'll really be hating Rob by that time

In any case, great start and I'm grateful you're here sharing this info. Will help me help you as we begin your BP journey.

Keep up the good work!

Thanks for the support Rob!

4/8
weight: 167.5
heart rate: 58-60 BPM

6 oz strawberries 54
6 oz cantaloupe 57.6
3 tbsp dip 90
2 tbsp dressing 40
12 croutons 60
lecithin 50
20 baby carrots 70
421.6

smoothie 80
fish oil 50
special k bar 90

salad w/dressing 40
croutons 60
1 tbsp lecithin 50
8 oz v8 50

salad w/dressing 40
croutons 60
apple 110
fish oil 50
yogurt 110
14 almonds 95

= 1306.6 calories approximately

Workout #2 of Famine
Wide Grip bench press 175x8, 175x8, 175x4 (wtf!)
superset seated db press 50x8, 50x8, 50x6

closegrip bench 135x6 (omg)
cable pushdowns with v bar 110x10
dips BW+25 x10 reps

I think I underestimated how difficult it would be to superset bench and shoulders in 1 minute intervals. I've tried a program in the past where I've done 3 sets bench into 3 sets shoulder presses, but this is a totally different animal.

I think my bench was about 10 lbs too heavy because I was pretty much toast by the third set. I didn't have anything left for close grip, but could've gone heavier on dips and pushdowns.

Questions:



1) Do I start E and tbol trib the day after famine or do I start it on the day of the first workout?

2) Also related..I've been reading your advice in mars' log and think I'd like to try the periodic as you've been suggesting to him. With regards to supplement timing, I have 50 days worth of ebol and tbol trib. Would I just progress as far through the german loading programs and whatnot till I run out then switch to cbol creatine?

3) Can you give me a template of the first feast workout so I can make sure I got it right?

4) Also, about the heart rate. I'm using a sportline heartrate watch that gives me my rate after i hold down a button for a couple seconds. I haven't really noticed any changes in my heart rate in the morning. If I sit there and try to relax I can usually get back down to 57-60 bpm. Is this normal? Tomorrow is my last day of famine and final workout.

Great start and totally natural to start running out of gas around the 3rd set. As you probably know... it's by design.

Questions:


1) Do I start E and tbol trib the day after famine or do I start it on the day of the first workout?

A. The day after Famine.

2) Also related..I've been reading your advice in mars' log and think I'd like to try the periodic as you've been suggesting to him. With regards to supplement timing, I have 50 days worth of ebol and tbol trib. Would I just progress as far through the german loading programs and whatnot till I run out then switch to cbol creatine?

A. Yes sir, that's a logical plan. It will allow you to best evaluate both products (and perhaps sample a few more).

3) Can you give me a template of the first feast workout so I can make sure I got it right?

A. Sure, I can do that. You state above your main goal is to gain strength and size, but the emphasis leaning towards strength. Given that, your first Feast workout will look like the following: After a copious amount of warmups perform the following in the specified rep range to absolute muscular failure:

- Barbell bench press for as many as you can get in the 8-10 rep range
- Immediately perform a set of heavy dumbell pullovers* (8-10 reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.

* Should be performed on a SLIGHT incline bench. If using an adjustable
bench, incline it one notch.

- Squats for as many reps as you can get in the 8-10 rep range
- Followed immediately by a set of Romanian or Dimel deadlifts** (8-10
reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.

** These should be taken to a rep or two SHY of failure.

Upon completing these sets, perform the following:

Wide Grip Bench - 1 set in 10 rep range, should NOT be taken to failure

Close Grip Bench - 1 set in the 8 rep range, should NOT be taken to failure

Close Grip Bench - 1 static hold in the strongest range (about 1-2" short of lockout), held for 10-12 seconds with as much weight as you can handle. This should be done with a weight that is between 120-150% of your 1 rep max (estimate if necessary). Suggest performing inside of a power rack if at all possible or with the assistance of a spotter(s)

Top Range Rack Pull - 2 sets of static holds for 5-10 sec in the strongest range. You'll need a power rack for this for sure! Set the pins an inch or two below lockout. Load that sucker up with as much weight as you can handle, progressively warming up to it. You'll need wrists straps as the weight will far exceed your grip strength.

Raise the bar off the pins and hold in a static contraction for 5-10 sec. Please do NOT roll your shoulders or even attempt to perform a shrug. Simply stand there holding the weight as long as you can.

Absolutely fantastic for re-setting the golgi tendon threshold, delivering an incredible total body CNS jolt and IMO, "hardening" the entire physique. We do not do these more than once every two weeks in Blueprint, as they are very taxing but de-facto very productive. You will likely have more weight on the bar than you've every had and your body will register it in the 24-48 hours that follows...

4) Also, about the heart rate. I'm using a sportline heartrate watch that gives me my rate after i hold down a button for a couple seconds. I haven't really noticed any changes in my heart rate in the morning. If I sit there and try to relax I can usually get back down to 57-60 bpm. Is this normal? Tomorrow is my last day of famine and final workout.

A. I've heard from a few people who's heart rate didn't increase. This is 2-3 people of out 60-70. I suspect your cardiovascular conditioning in conjunction with the weight loss is allowing more efficiency in cardiac function.

Long story short: It hasn't hurt anyone, they all rebounded nicely in Feast. One observation though: They all needed to consume more carbs early on during the first 2 weeks so please be mindful of that.

I'm really excited about these Periodic logs. As successful as straight BP has been for people, I feel BP Periodic has even greater transformational properties. Particularly for those that are looking to really ratchet up size and power...

Thanks again for all the help Rob. That really helps a lot.

I will update again later. Can't wait to get this last workout in and start eating! Taking in extra carbs should be no problem. I'm already planning what I want to eat tomorrow in my head. lol

Yesterday's log, rest day. Day 4 of famine.

4/9
Weight 166.5
Heart rate 58 bpm

Fish oil 50
lecithin 50
salad w/dressing 40
apple 110
crouton 60
v8 50
special k bar 90
6 oz strawberries 54
6 oz cantaloupe
3 tbsp dip 90
2 tbsp dressing 40
12 crouton 60
lecithin 50
20 baby carrots 70
fish oil 50
yogurt 100
almonds 190
lecithin 50
croutons 60
salad dressing 40
v8 50

shooting for 1340
took in 1411.6

I actually miscounted and realized halfway through my last meal haha. Will edit when I finish my last famine workout.

This is superb work and I see you're getting Lecithin in regularly throughout the day.

Excellent. Now one more session and we're off to the races!

Thanks for the encouragement as always Rob! Day 1 of feast feels pretty amazing compared to yesterday already.

4/10 Last day of famine, workout #3

Weight: 165.5
salad dressing 40
croutons 60
apple 110
lecithin 50
fish oil 50
v8 50
360

6 oz strawberries 54
6 oz cantaloupe 57.6
3 tbsp dip 90
2 tbsp dressing 40
12 crouton 60
lecithin 50
20 baby carrots 70
421.6

apple 110
v8 50
apple 110
yogurt 100
fish oil 50
420

= 1201.6 cals a little under 8x bw

Workout squat (45x8) 95x15, 95x12,95x12, 95x10, 95x8
chest supported row (75x12, 105x5, 135x4, 180x3 warmups while i waited for the rack to open) 210x12, 195x12, 180x12, 180x8, 180x7

Pretty much wanted to throw up and pass out at this point.

incline db curl 25x10
db preacher 25x5
cable curl 50x8

This workout sucked ass! The 30 second squat supersets are totally brutal. Around the third set I was wondering if I could even finish the workout. Went to the gas station after the gym and had a headache and felt exhausted and wanted to lie down while I was filling my car.

lol glad that's over.

4/11 Feast!

Started ebol and tbol trib this morning. Also taking in liver tabs and a bunch of water every couple hours.

Not real sure where my calories are at because I bought most of my food today..

had so far
3 egg ommelette w/ham and cheese
tuna sandwich

2 scoops rice
5 oz fish (not sure what kind of fish)

have a bunch of bbq chicken and 2 more scoops of rice waiting for my next meal. Then I plan to eat more when I get off work. Feels fricken awesome to eat again!

Congratulations on making it through!

And yes, that final workout is brutal. But you did it. And now the big payoff... The Blueprint will NOT let you down!

Nice work.

Been having a hard time keeping track of my diet and weight since I've been out and about for the last week. Taking in well over 2500 calories as far as I can guestimate. Gonna try and dial back calories on rest days from here on unless there's a better way to go about it?

Weight: 170.5 last I checked. Came out of famine at 164.5 I believe. Been taking liver tabs and drinking a gallon + a day.

First feast workout went well
4/14
bench (45x10,95x5,135x4,155x3, 165x2) 175x13 <- This was way lighter than I thought. Could've gone heavier.
db pullover 45x10

squat 140x10
dimel deadlift 155x10, 155x10 < first time doing these. 155x10 felt really easy so I did another set.

Wide grip 165x10
close grip 165x9

close grip static hold 225 for 10 seconds 2 times. On my last heavy bench I did 225x2 but I didn't have a spot for this workout so I didn't want to go 120% and get crushed.

Gym was super busy so I didn't have time for a top range rack pull.

will update again after workout #2 tonight.

Question:
Still not totally clear on the german loading program workouts after I finish the first 5 feast workouts and get my maxes. Can you give me a template for the first workout or two?