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Hey everyone. Today marks day one of my blueprint run. I've read everything over a few times, and I think I'm ready for the challenge. While strength is definitely a plus, I'm more interested in gaining size. I've been working out for about 2.5 years now. Started out about 120 pounds and currently sitting at 150-155 depending on the day. I seem to have hit a plateau in both weight and strength gains, as neither have gone up in a few months now.

This is where the blueprint comes in. Once I get through the famine phase, I'll be taking a stack of ebol/cbol creatine as well as Xtend to hopefully speed the recovery process between workouts. If you have any recommendations for which training protocol I should follow during the feast period, it would be much appreciated!

Other than that, I'm very excited to get this started. My first workout will be in a few hours from now. I'm going to attempt to eat very little (if anything) before my workout, and eat about 200-300 calories of fruit about 45 mins before. Hopefully it all works out!

Love the handle, dude.

Welcome to the ranks!

askmass wrote:Love the handle, dude.

Welcome to the ranks!

Thanks!


First workout is over! I've been having knee problems recently so i warmed up with some light squats, but couldn't take anything heavy at all. I was hoping they'd be better by now but apparently not.

Leg Press:
325x6

Superset with cable rows:
135x6

Repeat x3 - added one set of 10 wide grip pull-ups as well.

Dumbbell Curls:
35x6

Incline Curls:
25x6

Preacher Curls:
70x6

I was feeling good so I decided to add some weighted V-ups, 2 sets of 6 with a 35 plate.

Finished up with 20 mins on the bike.

Overall it was a good workout. A lot shorter than I'm used to but I'm sure it'll hit me by Friday. I had a banana and some strawberries pre workout, followed by a large portion of vegetables and V8 post workout. Still feeling hungry, but overall not too bad!

GREAT start Cheeze!

The second workout today killed me. Weight had to be dropped after the second set of bench/shoulder presses. Definitely not a good feeling, but I like to think that it's exactly what I was looking for. We'll see how the last one goes!

You're right on track. Although it's counter-intuitive, you're imposing the stress necessary for adaptogens to exert their full effects.

Workout #3 is no fun. But when it's over, it's over. Then the fun starts

Wow heart rate was definitely up this morning. Last workout will be later on this afternoon but I'm not looking forward to it.

There it is

Do take care to be CAREFUL during this workout. Fine line between pushing yourself and pushing TOO much.

I value your health MORE than I value your gains. If you get a splitting headache/feel like you're going to heave etc.. Discontinue.

Based upon everything else you're telling me, you're "there" right now..

Thanks Rob! I made it through, now comes the fun part

Way to go Whiz!

You delivered the goods. Now come the rewards. Feel free to reach out to me, Draco, Brainsquirt, Hank etc..

These guys have multiple BP runs under their belts and can help troubleshoot any problem you run into. Honestly, I don't expect that to happen though. We've got it refined now to the point where very few, if any people run into problems.

Let's roll...

Hey Rob, I just have a few quick questions before I begin the training tomorrow.

I know that Ebol should be taken 30 mins before/after training, but when do you recommend taking it on non-training days? Also, do you have any recommendations as to when I should take my cbol creatine along with it?

I have plenty of Xtend stocked up, but which protocol do you recommend? I think either way it should work out to something like 6 scoops per day.

Finally, do you have any recommendations as far as training goes after the first 5 workouts? I am looking to gain as much size as possible while following this program, so anything that could maximize this would be great.

Thanks again!

Hey Whiz,

Sure thing. Here we go..

I know that Ebol should be taken 30 mins before/after training, but when do you recommend taking it on non-training days? Also, do you have any recommendations as to when I should take my cbol creatine along with it?

A. Take it with your two highest protein meals, ideally one in the AM, one in the early afternoon and once in the evening.

I have plenty of Xtend stocked up, but which protocol do you recommend? I think either way it should work out to something like 6 scoops per day.

A. If LBM is the goal, I'd suggest BCAA loading protocol #1. I know it can be difficult, but try to time those training days on the BCAA days such that you can also use them during the peri-workout period. Sounds like you have plenty so hopefully it won't be an issue.

Finally, do you have any recommendations as far as training goes after the first 5 workouts? I am looking to gain as much size as possible while following this program, so anything that could maximize this would be great.

A. Yes, I do. I still think the time honored German Loading Pattern/EDT split is optimal for your goals:

https://bodybuildingsupplements.com/phpB ... .php?t=378

If you still have questions after reading this, please let me know!

Hope that helps..

Sorry just one other quick question. I understand that the same basic workout will be repeated for the next little while, but these EDT blocks can be changed around each time right? As in maybe doing chest/legs on workout 1, but then switching to arms/back on workout 2?

Yes, absolutely. Very flexible here and I've known guys to perform them every OTHER workout when listening to their bodies.

You are doing well. Excellent, excellent work!