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Hey guys, this is gonna be my first time running the blueprint, and im gonna try to keep a log over the short period that i run it so you guys can keep me honest and hold me accountable

My goal is to update this at least every workout day, and on other days if i have a question to ask or if i notice something odd.

I will be running a 7 day famine. My goal is 1600 calories or less per day and I will be taking the warrior diet approach. Though throughout the day i will consume low sodium v8 (if i can choke it down ) and i will also have half a grapefruit in the morning and before bed with my detox tea.
Supplements during my famine phase are going to be only a multivitamin (Orange Triad), Greens Powder, Lechitin granules (1 tbsp with my grapefruit, morning and night, and one with my pwo meal), and digestive enzymes with my post workout meal.

I will be following the training protocol that Rob laid out here in the forum:

Monday

Legs, Back and Bi's with 2 minutes of rest between sets, 3 total sets for each movement in the 4-6 rep range. These should be structured as jump sets in the following fashion as follows.


- Squats with a weight that finds you able to perform 4-6 reps immediately into

- Seated cable rows for 4-6 rep range

Rest for approximately 2 minutes and repeat for 2 more rounds

Biceps

- Standing barbell curls for 4- 6 reps

REST 2 minutes

- Incline dumbell curls for 4-6 reps

REST 2 minutes

- Preacher curls for 4-6 reps

DONE

Wednesday

Chest, shoulders and tri's with 1 minute in between sets, 4 total sets for each movement in the 8-10 rep range. Jump set pairings should be as follows:

- Wide grip bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps

Rest 1 minute

- Close grip bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps

Rest 1 minute

- Incline bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps

Rest 1 minute

- Weighted Dips for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps

Rest one minute and begin the following:

Triceps

- French Curls for 8-10 reps

REST 1 minute

- Skull crushers/lying tricep extensions for 8-10 reps

REST 1 minute

- Cable tricep pressdowns for 8-10 reps

REST 1 minute

- Cable tricep pressdowns for 8-10 reps

DONE

Friday

Repeat Monday's workout but with this time with 5 sets and just 30 seconds between sets.
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I'm gonna need all the help i can get on this guys, as some questions seem to arise in my mind at the weirdest times. Hopefully i can make it through with your guys' help though.

Thanks for reading and i look forward to this experience and "cleansing of the soul" as AskMass put it.

Right here for you man. Take some time to digest it all. Break it down into bits as it makes it easier.

It will come... in time.

RobRegish wrote:Right here for you man. Take some time to digest it all. Break it down into bits as it makes it easier.

It will come... in time.

thanks Rob, you've been super helpful so far. i can't thank you enough man

Just made myself some breakfast with a shake consisting of:

8oz detox tea +Super Dieters tea i found on my desk
2 strawberries
1/2 grapefruit
3 tsp greens powder
1 tbsp lecithin

Gonna be off to the gym soon, and gonna have my banana pre-WO WOOT!


...

oh quick Q: are nuts ok to eat? Or do i want to avoid protein sources like those?

So diet today doesn't seem too bad. I like this warrior diet approach. With my post-WO meal im stuffed! no protein though which is a really weird feeling for me.

Diet today (including my last meal i haven't eaten):

1 Grapefruit
2 Large strawberries
1 medium banana
3 tbsp EVOO
1 pack whole grain/flaxseed pasta
2 servings low sodium V8
1 cup cherries
1 medium fuji apple

my macros today came out to 31P, 240c, and 48f which works out to about 1500 calories, right in the range i wanna be.

I actually had an interesting idea that, to my surprise, ended up working out.

I boiled up my pasta, and while it was cooking i poured the low sodium v8 into a saucepan with 2 tbsp of the oil and 2 cloves of garlic. I let it boil for a few minutes and then simmer with the lid on for about 15.

BOOM! spaghetti marinara, of a sort. It was definitely bearable and got me a good amount of veggies on top of my pasta.

workout today was intense as well. was as follows:

sq - 375x4,4 365x5
superset w seated row: 200x6,6,6

Barbell curls: 105x6
Incline DB curls: 40x5 (per hand)
Preacher curls: 85x6

I ended it all with 30 minutes on the recumbent bike while i was reading the training guide for serving at my work. I feel good so far, let's hope i can keep this up!

Great work man. GREAT work!

RobRegish wrote:Great work man. GREAT work!

Thanks Rob, i appreciate it. My package showed up this afternoon, by the way. Just gotta go get it bound now

Quick question, in the 3 days following my famine, do i just want to be at maintenance? Or higher? And i don't train OR do cardio those 3 days, right?

And another question regarding when i hit feast:

Keeping in mind that a recomp is my goal; would it be helpful to move some of my calories to a peri-workout BCAA/waximaize drink?

Also, Im considering using the warrior diet approach to the Feast, will that work? Except maybe consume some protein/carbs in the AM?

First 3 days of feast you rest, eat and sleep. Suggest 120% of maintenance for these 3 days only. Zig Zag calories per my recommendations after that.

And spot on with the drink. It's there you want to ingest MANY of your calories for the day. As many as you can..

RobRegish wrote:First 3 days of feast you rest, eat and sleep. Suggest 120% of maintenance for these 3 days only. Zig Zag calories per my recommendations after that.

And spot on with the drink. It's there you want to ingest MANY of your calories for the day. As many as you can..

Man. I am sore today Rob! this lack of protein is killer! aha

Im on my way out now to go do an hour of LISS for today. See if i can muster it!

another note. i feel so FLAT! gah

Yep. Completely natural and proof positive you're delivering the goods.

Just WAIT until you turn the tables during Feast

RobRegish wrote:Yep. Completely natural and proof positive you're delivering the goods.

Just WAIT until you turn the tables during Feast

but that's 5 days away. that's a LIFETIME! haha

anyway today was a pretty good day. I did 40 minutes on the recumbent bike this morning with some caffeine and yohimbine in me, felt pretty good. Fasted cardio has really grown on me.

Diet today is as follows:

1 banana
1 grapefruit
1 pack pasta
1/2 bottle low sodium V8
1 tbsp EVOO
1 cup cherries
1 fuji apple
3 servings pasta sauce (simmered this with the v8. BOOM awesomeness)

Might have another cup of cherries before i go to work, though i haven't decided yet.

All is well! gotta keep on truckin. I'm just looking forward to some frozen yogurt in those first 3 days of feast

Oh another question comes to mind on that thought (i feel like this chain of questions is never ending!)

Do i want to source more of my calories from fats or carbs during feast?

Definately carbs...

You are tolerating Famine well. I'm envious