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About me:
hey guys my name is nolan, i am 6'1 and weight 168 lbs. I have been lifting on and off for about 2 years now. I started at about 145, got to about 180, but then injured my knee. I was out for a while and couldnt lift so my gains went down the drain. Since then i have made pretty good progess and my knee is healthy. However In the past couple of months i have kind of plateaued, so i decided to buy the blueprint .

My goal is to gain both mass and stength but am more geared toward size.

supplements
e-bol x 2
Bulk BCAA
Bulk Glutamine
Oximega kit
XF whey lemonade

going to start on monday, no supplements besides oximega greens.
squat 4-6 supersetted with seated cable rows 4-6
2 mins
squat 4-6 supersetted lat pulldowns 4-6
2 mins
squat 4-6 supersetted one arm dumbbell rows 4-6
2 mins
standing barbell curls 4-6
2 mins
incline dumbbell curls 4-6
2 mins
preacher curls 4-6

I am not entirely sure about my diet, i am busy and dont always have time to prepare certain things, so i plan on stocking up on v8. I will try to keep my calories to about 1344 a day.

Also what does everybody think the best thing to mask the flavor of bcaas and glutamine. cystal light, gatorade?

im not looking foward to the famine but hopefully it'll produce some big gains!

Welcome Nolan!

So glad you're here and very much appreciate the background information. To me, everything you shared speaks to The Blueprint for Strength Athletes - starts of page 60. In any case, please see my comments/answers to your questions below:

My goal is to gain both mass and stength but am more geared toward size.

A. You're in the right place man. If there's one thing The Blueprint was made for, it's this!

supplements
e-bol x 2
Bulk BCAA
Bulk Glutamine
Oximega kit
XF whey lemonade

COMMENT: Solid lineup.

going to start on monday, no supplements besides oximega greens.
squat 4-6 supersetted with seated cable rows 4-6
2 mins
squat 4-6 supersetted lat pulldowns 4-6
2 mins
squat 4-6 supersetted one arm dumbbell rows 4-6
2 mins
standing barbell curls 4-6
2 mins
incline dumbbell curls 4-6
2 mins
preacher curls 4-6

COMMENT: Good man. You read it/understood it well!

I am not entirely sure about my diet, i am busy and dont always have time to prepare certain things, so i plan on stocking up on v8. I will try to keep my calories to about 1344 a day.

A. Excellent plan. Do look into the freshly juiced alternative (see below). Also, those pre-mixed fruit/veggie bags at the grocery store are damned convenient for Famine. I call them "Famine Bags":

https://bodybuildingsupplements.com/phpB ... .php?t=389
Also what does everybody think the best thing to mask the flavor of bcaas and glutamine. cystal light, gatorade?

A. I personally use crystal light. You can use many things but stay away from Gatorade, at least the drinks. They're high fructose corn syrup, the powder is dextrose. Dextrose is fine if using in your peri-workout drink. HFCS is not. The GI is much less and it's a genetically modified monster that's tailor made for obesity.

You can lay a graph of the incidence of obesity in the U.S. over a graph of the introduction of HFCS into the food supply.

It's a perfect match.

im not looking foward to the famine but hopefully it'll produce some big gains!

A. It will

Day 1 of Famine
- apple
- 32 oz v8
- bagel with butter
- fruit salad
- oximega greens
- pineapple
- orange juice
- small salad
im not sure on the calories but i left each meal pretty hungry, so hopefully that will do.

Also, i just weighed in today at the gym, turns out im 166 instead of 168.

My heart rate pre-famine was around 56/minute

There were so many people at the gym that i couldnt do exactly what i wanted.

leg press - 6 supersetted with lat pulldowns -140x6
leg press - 6 supersetted with seated cable rows - 220x6
leg press - 6 supersetted with one arm dumbbell rows - 60x6
incline dumbbell curls - 30 x 6
standing barbbell curls - 60x 6
preacher curls(machine) - 90x6

i havent been to the gym in a few weeks so i forgot the ideal 4 - 6 rep weight to be used. But it will come along.

cardio: i play 2 hours of tennis every day

Day 2 of Famine
Bench press x 10 supersetted with shoulder press x 10
wide grip bench x10 supersetted with shoulder press x 10
incline bench x 10 supersetted with shoulder press x 10
decline bench x 10 supersetted with shoulder press x 10
decline close grip benchpress x 10
skull crushers x 10
cable pushdowns x 10

1 minute rest between supersets

in the blueprint, it says 4 total sets for each movement, however it lists 3 different movements- wide grip, decline, and incline for chest. And close grip bench, skull crushers, and cable pushdowns for triceps? confused

Have a look at this template, hopefully it clears things up for you:

https://bodybuildingsupplements.com/phpB ... .php?t=377

Thanks rob that did help.

Day 2 of Famine
32oz v8
bagel with butter
apple
ceaser salad
strawberries
oximega greens

My stomach was rumbling the entire day. Cant wait for that first day of feast.

2 hours of tennis

Day 3 of famine

orange
24 oz v8
bagel with butter
apple
ceaser salad
oximega greens

widegrip bench 135 x 7 - DB shoulder press 30 x 6
close grip bench 100 x 10 - DB press 25 x 10
decline bench 125 x 10 - DB press 25 x 10
incline bench 115 x 10 - DB press 25 x 8
decline close grip bench 100 x 8
cable pushdowns - 110 x 10
skull crushers - 50 x 10
(1 minute rests between sets)

ran 1 mile + small core workout

weight - 163 (down 3 or 4 pounds)
heart rate - around 60 to 64 (up about 4-8 )
sleep - ive been getting around 6 hours a night compared to my usual 7-8

Im really starting to feel the effects of the famine. I felt very weak working out today and am tired throughout the day.

Yeah, it hits and hits HARD for me on day #3!!

Day 4 of famine

apple
oximega greens x 2
bowl of mixed fruit
couple glasses of v8
bagel with butter
ceaser salad

weight - 162
heart rate - 68! (a pretty big jump)

I'm so excited for the feast i already am planning on my first day. Does this sound ok?

6:00 2 ebol
6:30 scrambled eggs , toast, and some milk. then oximega greens and whey protein shake with added carbs.

i also have a tub of maltodextrin (i thought i wrote it down in my supp list but must have forget)

Is there an ideal ratio of carbs to protein for this phase. I was thinking of doing about 50 grams malto + 20-30 grams of my whey.

i also plan on doing bcaa protocol #1, so i will mix a couple different bottles ofabout 10 grams of bcaa's and 4 grams of glutamine with crystal light for flavoring. I ll take these with me and drink it in between meals.

throughout the day - peanuts, lots of water
lunch - whatever my school offers that day
2:00 2 ebol
2:30 chicken cutlet, milk, oximega greens
6:00 - dinner - most likely pasta and some kind of meat
9:30 - 2 ebol
10:00 - rice cake with lots of peanut butter - couple glasses of milk, oximega...bed

"heart rate - 68! (a pretty big jump)"

Ding ding ding.... you're right on track!

day 5 of famine - doneeeee

apple
orange juice
celerey
carrots
ceaser salad
bagel with butter
v8

did the workout by the template. It was brutal haha

heart rate - 66-70
weight - 162

Finally over, cant wait to eat now.

GREAT work making it though!

Now, the BIG payoff!!

yep haha started off the feast yesterday with a bang eating every thinkg in my house. i pretty much followed the diet provided in the blueprint but added a couple more things, mainly meat.

I will continue to rest and make use of bcaa protocol 1.

Once i am done with the 72 hours, do i start the EDT program?

Yeah, but please visit the Feast phase workout template sticky I posted in this section.

Let me know if any questions. Bet it felt good to eat

it certainly did. As for the first workout im still a little confused

Workout 1
- 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 stiff legged or Dimel deadlifts (8-10 reps).
- Focus on maximally stretching the muscle at the bottom of the movement

I understand this workout but in the feast template it says you can add EDT blocks dedicated to bis/tris and abs. How would i incorporate in these muscles into the workout? Or do i not work them and just focus on the big barbell lifts?