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Alright, the time I'm starting it is still a long ways away, but I'm going to start posting up the supplements I'm going to use, I should receive my custom workout routine soon (it's called GST), and I'll probably start formulating a plan. It's how I roll.

I'll have lots of questions to ask, and I'll just post them along with the information.

doublepost

Supplements

Ecdy Product: Humana Sport -
bodybuilding .com/store/hp/humana-sport.html
I picked up 5 bottles for cheap. I can't afford/get E-Bol easily, and this is the closest to a good ecdy product I could get my hands on.

Would like to know: Optimal BP Dosing, Opinion on product

A. I'm not a fan, but never used so can't judge. I'd suggest using per label recommendations during Feast, with one dose an hour prior and another immediately afterwards.

Interested in your feedback..

BCAA Product: Scivation Xtend- I drink this all day... Everyday... will stop for Famine of course, but it shouldn't be a problem during Feast & Cruise, right?

A. Correct!

T Boosters:
I'm wondering how safe these are for women to take. I'm hairy and masculine enough as it is, I don't wanna get any manly side effects. I know, they're not steroids, but I have concerns.

A. I'd stay away then. If you are producing excess test, it comes from the adrenals as you don't have our equipment that's usually used

I do take ZMA though, and I've been using this, but it's almost gone anyways:

A. No links to nolinksplease.com please I know you're intent wasn't bad, but nolinksplease.com banned me once and there are periodic "issues". Don't want you banned either.. ZMA is a solid product IMO. Two very important mineral and helps with sleep. I like them.

If T-Boosters are safe for chicks, can you suggest a good one? Remember... I'm cheap.

A. Not recommended. $ is much better spent on things like MasProAmino/BCAA's, Ecdy and things like Pure Karbolyn for your workout drinks. Will make a much bigger difference and carry none of the side effect profile for you ladies.

Also have:
Protein Powder(s) - OK, provided it's quality and not Walmart whey
Waxy Maize - OK. Pure Karbolyn is better. Pricier but if used on workout days only, not that bad.
Glutamine - OK on a cut, good for GH release if you don't like GABAKre-Alkalyn: Good stuff, and contained in Kre-Anabolyn or standalone.
Bulk BCAAs: Pick up some Crystal Lite
Caffeine/Ephedrine - be careful with this stuff!!
GABA powder: Good pick. The cheapo stuff is made in china though. Beware. So is melamine..
Black Cats: Heard good things but as with E/C extreme caution/check with Dr. is advised.

For something less rattling and to recovery your adrenals/great all around adaptogen and especially well suited for cruise, consider Burn It Up!

If you're interested in something else, I'd suggest throwing together a strong cup of Joe.

As you can tell, I favor MASS for most of my stuff, but I do use other companies products and recommend them where appropriate. Whatever you do, buy quality. You only have one body/brain. This crap from China building into your structure and nootropics that do god knows what to your brain chemicals that are manufactured in Parts Unknown.... don't want that for you.

Use quality and what works best for you! Hopefully, some of my suggestions were helpful..

Pre workouts: What's your opinion on pre-workouts in general? Of these, is there one you'd suggest over the others?
BetaCene -
CreaDyl -
NO Beta -
Assault -
RPM -

Now, don't judge me on all my supplements - I got a lot of them for free!!


BIU imparts a nice, crisp CNS to your lifts. Plus, there's no crash.



Important point and one I hope you'll take note of. Whatever you do, DON'T add yohimbine hcl to the mix. It potentiates the hell out of it and living in a perpertual state of twitching, bug eyes and paranoia (not to mention feeling HORRIBLE) is no place to be.

ALWAYS get a Dr.s clearance on these things FIRST.

The bulk stuff (Yohimbe) is the worst. Friend of mine accidentally took too much. Guess who got this call from his sister at the hospital?

"John can't breathe on his own, he's on a machine.. do you know what he took"?

Trust me, you DON'T want to take that phone call/be that person...[/b]

I also take multivitamins and fish oil - use those through all phases, right?

A. Yes.

(I can get around the links thing... hope it's alright what I did here. I can fix it if you want)

A. No problem. I know you meant no harm...

This is the basics of the routine I'm going to be doing. There's a bunch of other variables I'll type in later, but basically these exercises, 3 sets of varying rep ranges, the core exercise has 1 all-out set (usually the 3rd).n Frequency is supposed to be a 50/50 work to rest ratio. So one day on, one day off, minimum. I may do 4 days on 3 days off, though.

I would like to know where to fit it in? The way it's set up (I'll get the specifics out tonight) it's pretty much guaranteed to work, and I've seen much positive data (like for the Blueprint) and user feedback.

Press Day Lifts
Primer: Light Bar Overhead Press
Core: Standing or Seated Overhead BB Press
Supplement 1: Standard Dips or Bench Dips
Supplement 2: Incline BB Press
Supplement 3: Pushups
Direct Ab Work: Decline Crunch

Squat Day Lifts
Primer: Jump Squat
Core: Partial BB Box Squats on Bench or from Pins
Supplement 1: BB or DB Stationary Lunges
Supplement 2: Partial BB Front Squats
Supplement 3: Standing Explosive BB Toe Raises
Direct Ab Work: Any Plank Variation

Pull Day Lifts
Primer: Light Lat Pulldown
Core: Chin Up or Rack Chin Up
Supplement 1: Reverse Grip Bent BB Row
Supplement 2: Inverted Row, Pullup Grip
Supplement 3: High Pull
Direct Ab Work: Hanging Leg Raise

Lift Day Lifts
Primer: Jump Deadlift w/ Light Bar
Core: Conventional Deadlift
Supplement 1: BB or DB Romanian Deadlift w/ Shrug
Supplement 2: BB Good Morning
Supplement 3: Glute Ham Raise

For Core Lifts:
Microcycle 1 (1 day of each of the above workouts):
3 sets of 8 reps, @ 60% 1RM, 3rd set "as many reps as possible"
Microcycle 2:
3 sets of 6 reps, @ 70% 1RM, 3rd set AMRAP
Microcycle 3:
3 sets of 3 reps, @ 80% 1RM, 1st set AMRAP
Microcycle 4:
3 sets of 1-2 reps, @ 90% 1RM, 1st set AMRAP

4 Microcycles make 1 Macrocycle
The last microcycle would determine a new 1RM, which you use in the next macrocycle (progressive).

For Supplement Lifts
Microcycle 1: 2-3 Sets, 15-20 reps, 50-60% intensity
Microcycle 2: 3-4 Sets, 8-10 reps, 60-70% intensity
Microcycle 3: 4-5 Sets, 4-6 reps, 80-90% intensity
Microcycle 4 goes back to what happens in Microcycle 1, and repeats.

That'll fit well in Feast. It's an interesting plan and I support you using it. Outside of what we normally do but as I always say... YOU know what works for YOU better than I or anyone else.

The one comment I'd have is this: Managing workout frequency to recover from all this is your biggest challenge. Sounds like you're well versed in knowing the signs of over-training so just be on guard. When you see them creeping in, insert an extra rest day where needed.

I do like the 3 different rep range variations. This is important everyone so please take note: Of all the variables your body adapts to the quickest, it is REPS. Good rule of thumb is no more than 6 consective workouts using the same rep range. It's a guideline, not a mandate so experiment.

Great plan beefcake. Here to support you 100%

I'm totally prepared to take rest days as needed, but I typically do less volume and like to workout more frequently; that'll change with this plan.

Should I start it after the first 5 feast workouts...?

A. No. You take 3 full days off to rest, eat and sleep. Load up after Famine!!


Oh, and I edited in the rep schemes and such in the workout about.

If anyone's interested, the program I'm using (named GST, Growth Stimulus Training) was made by a guy named Ryan Miller (2020Wellness). He created it and wrote a book and has been using it for quite some time now with excellent results (he's a personal trainer, has his own home gym, etc). I bought his E-Book, so he made me a custom plan. He has a thread over on that other site in the workout section, and all the info is there, but it's a huge thread to navigate, so if you're interested I suggest just buying the book!

Tentative Plan

Famine: 5 days
Feast: 35 days (3 days of just eating, 1 macrocycle of GST)
Cruise: 16 days (2 microcycles of GST)

I kind of want to get Cruise to be it's own full macrocycle, but that would be 28-32 days. Out of the range in the book, but still possible?

A. Yes, PROVIDED it's productive and you observe gain. I do counsel in the book to try and be honest with yourself. Famine ain't fun but at some point... you need to disrupt homeostasis again.

After that I could do famine again and continue onwards.

For Feast... If I have to do those first 5 workouts, then the feast phase will go up to 45 days for me.

I've seen a lot about calorie cycling on here; I'll very likely follow a plan that will put me on a slow bulk/recomp. I like to eat though.

And I'm getting back into Intermittent Fasting, so I'll likely only be eating once a day (immediately post workout)

Good info here, good planning.

Like what I'm seeing

The more I plan/prepare, the better I'm... prepared lmao.

I like having a solid plan set out in front of me, makes it easier on me.

The only thing I'm going to have a problem with is watching what I eat... I can do it,I'm just sick of it. I've done 2 16-week contests this year, and that really takes a lot out of me mentally...

I will probably track sporadically... I'll make sure to do famine right though. ATM I'm into intermittent fasting.

Awesome. Just make sure to take that break prior to BP.

Important both mentally and physically, as you're observing

I'd still like to know if I have to do the first 5 workouts in the feast phase, or if I can go straight into my GST routine?

And I think I'm going to take 1 week off now (try to get a measure of my resting HR), then continue my cut until I'm set to start the Blueprint. So my week off wouldn't be directly before famine, but it would be close. Is that alright?

beefcake66 wrote:I'd still like to know if I have to do the first 5 workouts in the feast phase, or if I can go straight into my GST routine?

And I think I'm going to take 1 week off now (try to get a measure of my resting HR), then continue my cut until I'm set to start the Blueprint. So my week off wouldn't be directly before famine, but it would be close. Is that alright?

Given your proposed template then, no you wouldn't need to perform the 5 workout bridge into Feast. Do take those first 3 days though to do nothing more than eat and rest.

OK on the "close" week off before Famine Hope that helps!

It sure does, thanks a lot Rob!

I'm excited to start - but honestly at this moment, I'm more excited to take a friggin break!!!

Taking my final pictures for my contest tomorrow!!

For those interested... I'll post my previous contest before and after's here, and I'll post my newest ones as soon as I get them!

March 4, 2010 ---- July 30, 2010