nigh70wl's first BP

nigh70wl · Post by **nigh70wl** » Sun Dec 12, 2010 8:34 pm

Hey everyone, quick introduction, to be followed in about five days with a log of my first BP.

My name is Sam. I'm 23, 6', 146lbs, and here to gain some weight. I'm restricted to using dumbbells and resistance bands for my workouts, given a situation that has for now unquestionably got me working out alone in my basement. For the last couple months I was doing the P90X program, and now that I've finished it and I'm in baseline shape I need something that is more intense than P90X in terms of weight training. Any of you that have done P90X will know that it's a nice way to get nutrition basics and to get your body toned, but it doesn't lead to the kind of weight gains that I'm looking for.

Anyway, as I mentioned above, I've got adjustable dumbbells (bowflex selecttech) that total 105lbs., so I'm sort of apprehensive that I won't be able to train my legs effectively doing BP. That is more or less my only concern because I can substitute DB exercises for the other BB ones (bench etc).

My diet is pretty good, I'm gonna start the starvation phase tomorrow. Once I start feast I'll be using e-bol, longjack extract, and novedex.

I guess that's all for now. I look forward to interacting with all of you in the coming weeks and months

RobRegish · Post by **RobRegish** » Mon Dec 13, 2010 6:59 am

OK a couple of comments here and as usual, solutions!

Starvation is a harsh term. So is Famine so I want to put this in context; Famine should be a healthy exercise of cleansing/detox. I mean, a diet centered around fruits, vegetables, leafy greens and perhaps some mixed nuts isn't unhealthy you know? The training is difficult yes so heed this advice:

If you at all feel "off", sick or just not right - DISCONTINUE! You can't make gains when you're sick and your health comes first!

This isn't just liability talk. Take Famine too deep and you'll have great difficulty gaining traction during Feast. Take this one day at a time and report back frequently. Some don't require workout #3. Being an ecto, you may well NOT require it if you're losing a 1lb/day or thereabouts and your avg daily waking heart rates comes close to 8 beats per minute over baseline.

Squat problems? NO PROBLEM. Single legged DB squats with one foot elevated off the end of a bench are an EXCELLENT exercise. The ultimate solution? Right here..

Look into the Ironmind hip belt or Spud Squat Belt. Briefly, the hip belt suspends the weight between your legs vs placing the bar on your back. This removes the vertical compression of the spine during the lift and allows for unrestricted breathing (deep breaths) during the lift.

Whether or not you have back problems, this is a lift worth looking into. It takes a few sessions to get used to but you can finally open the throttle with very little risk of injury and really reap the benefits of this fantastic routine.

There are two quality hip belts available for sale: The IronMind Hip Belt and the Spud Belt available here:

IRONMIND HIP BELT
https://www6.mailordercentral.com/ironmi ... umber=1220

SPUD SQUAT BELT
https://www.flexcart.com/members/eliteft ... D&pid=1595

If you do order either one, I highly suggest getting the Ironmind loading pin, which can be found here and makes loading/unloading a snap:

15" LOADING PIN
https://www6.mailordercentral.com/ironmi ... ber=1314-C

I personally use the Ironmind belt and loading pin and have had over 800lbs on there with no problems (partials). The carryover to your barbell squat is almost pound for pound too when using the full range movement. You pair this with RDL's, top range rack pulls and static ab crunches and you're golden.

VIDEO DEMONSTRATIONS

Romanian Deadlift
https://www.youtube.com/watch?v=PnBREGM7pE0

Top Range Rack Pull with Static Hold - Big Jaz shows us how its done!
https://www.youtube.com/watch?v=_NOpBDbFMm8

Hip Belt Squats - How To both w/Free weights and Cables!

The first video is with the loading pin:

https://www.youtube.com/watch?v=PldcPTOA ... re=related

That loading pin is HIGHLY recommended and makes free weight loading a snap.

Second video is how to do it with a low pulley attachment:

https://www.youtube.com/watch?v=QzpRhqW5o6Y

Solid investment and can also be used for weighted chins, dips, sled dragging etc.. Very versatile.

I would START with buying the loading pin (if you have plates). If you don't have plates, simply buy the iron mid belt and two cinder blocks.

Set the cinder blocks up in a V shape in front of an upright support beam of some sort. Hang the DB from the belt (you'll get "daisy chains which are very stury, nylon support loops you can make a bail hitch out of and hang the DB from). Now step up onto the cinder blocks, grab the support and squat away.

You have several benefits here and they are as follows:

1.) You can squat straight up and down putting more emphasis on the quads.
2.) You can hang onto the support and sit DOWN and BACK maximally engaging the hamstrings
3.) Once you get the right setup the squat depth will be PERFECT every time. The same can NOT be said about BB squats. You see it all the time.. as the squats get heavier the depth gets shallower. No such problem here. Simply touch the weight briefly to the floor and rebound up.

Presto, parallel or slightly below and the perfect range of motion EVERY time!

nigh70wl · Post by **nigh70wl** » Mon Dec 13, 2010 2:10 pm

Awesome, thanks for the insight and reassurance, Rob! I think that I am going to postpone beginning the BP until shortly after the new year begins, as I will be going on a vacation with a buddy during what would be optimal Feast-time lifting and protein/supp intake. I figure that will be a perfect time to enter the - I'll get it right this time haha - Famine phase, since in my experience vacationing leads to less calories, less protein, less sleep, booze ... pretty much conducive conditions for Famine and negative conditions for Feast.

Rob, today I'm going to try a 1RM for dumbbell squats and see if my weights will cut it - - they only weigh 105 total, so that'd be the equivalent of 210lbs. on both legs if I was doing single-leg squats. If that's too little weight I will look into getting one of these belts, + a barbell and some plates. I have the feeling that'll be the case, so maybe it's a good decision to wait until January to start up.

A little more about myself...

I hit a point of what was more or less muscle atrophy from Nov.-Dec. of 2009, and started doing cardio and body weight exercises in late January 2010. Continued those through March and then began weight training in a 12-10-8-6-4 pattern, which continued until September, which is when I started P90X. At this point I have reached the end of that program, and have also lost interest in it, since it doesn't do a whole lot of what I need, which is, simply put, putting on muscle weight. Between atrophy and now I have probably put on 20lbs. of muscle and not a whole lot of fat.

I'll post some body photos and measurements later this week; no real hurry since I won't be starting for a month. Basically I am tall and skinny with a naturally fast metabolism. I like lifting heavy and I like working hard, and that's why I'm here. My hopes for my first BP run are that I will be able to gain at least 5lbs. of lean mass, and enough strength to make it necessary to buy one of those one-person bench press / squat / deadlift barbell guide setups. That seems modest enough I guess?

bottom line, I'll take as much weight as I can get. bulk bulk bulk.

Thanks again for the welcome Rob, I've been reading the BP and I'm loving what I see, this is great stuff... I'm excited to get started

RobRegish · Post by **RobRegish** » Mon Dec 13, 2010 9:19 pm

You're very welcome. And you're going to add a HELL of a lot more LBM than 5lbs

One suggestion: Buy a power rack. You'll NEVER regret it. Like BP, one time purchase, lifetime of satisfaction.They don't give free upgrades though, like I do

nigh70wl · Post by **nigh70wl** » Mon Dec 13, 2010 10:20 pm

that's a great idea. I've been looking on craigslist for one. it would probably be the best thing in the world if I could find one before I start BP

RobRegish · Post by **RobRegish** » Tue Dec 14, 2010 8:34 am

nigh70wl wrote:that's a great idea. I've been looking on craigslist for one. it would probably be the best thing in the world if I could find one before I start BP

A power rack, adjustable bench and two sets of 300lb weight sets are ALL that you need. You may only need the additional olympic barbell after getting the 300lb set. Why? because you can set the safety pins up and peform some sweet weighted dips with it. That hip belt squat/loading pin is also a borderline essential IMO, especially if you're trying to peak the DL and SQ simultaneously. BONUS: It's also ideal for the weighted chins and dips I speak of off the power rack.

A word on your bench setup in the rack (this goes for squats and other movements too). PRACTICE your setup and placement of the safety pins to ensure if you get pinned you can escape from underneath. WRITE THESE DOWN for each lift.

Every couple months, re-visit to make sure your new body is still protected at the recorded pin settings. You may even find that what you wear (heavy sweatshirts in winter vs. Blueprint Tshirts in the summer

) make a BIG difference. PRACTICE PRACTICE PRACTIVE with either just the bar itself or a VERY light weight. I DON'T want you ending up like the 16 year old recently crushed to death benching:

https://bodybuildingsupplements.com/phpB ... .php?t=971

No dumbells? No problem. I have powerblocks but they're not heavy enough for 1 arm DB rows. Here's what you do with that additional barbell:

Slide a 25lb weight onto one end of the barbell on the ground. Attach spring loaded clamp to hold it into place. Get the spring loaded clamp as the 5lb wingnut clamps add too much weight IMO and are a pain in the you know what to keep putting on/pulling off. Now load up the other end with a 35lbs plate and add 25's, 10's, 5's and/or 2.5lb plates. Slide your adjustable bench out parallel to it on one side and incline one notch.

PRESTO: You now have a one arm BB row you'll likely never outgrow the weight on. You can also accentuate the stretch by increasing the range of motion by further inclining the bench.

As time goes on, you can buy an additional pair of safety pins and some heavy duty chains from the hardware store. Suspend these from the two new loading pins higher up with the other safety pins just below it.

You can now suspend the bar from the chains and work on your sticking points. BONUS: Unlike pressing from the pins, you preserve the fore and aft sway of the bar preserving 3 dimensional movement AND by lowering/raising it one link on the chain you can press/pull from 1" or less increments.

MOST racks are built with 2" hold pegs. This is too much of an increment and you'll find it makes all the difference (in a bad way) when attempting to up the weight or even use the same weight through that new range of motion.

You can even loop mini bands around the bottom/heavy bands around to top to perform speed/max effort work like Westside Barbell recommends.

To get them, go here:

https://www.flexcart.com/members/eliteft ... bands&m=SR

Weighted ab crunches? Here's what I use:
https://www.google.com/products/catalog? ... CD0Q8wIwAg#

You'll need to loop a chain around the bottom front support to hook your feet into. As you get into the heavy static ab holds, use that Ironmind loading pin I'm so fond of:

15" LOADING PIN
https://www6.mailordercentral.com/ironmi ... ber=1314-C

Since it's so tall, it makes getting the heaviest weights into a fully contracted crunch position a snap. This one is available for a mere $95. When yours truly bought it, it was $300 smackers! Appears to be the same model of very similar, with the correct "half moon" shape to the back support.

Start slow as your budget allows. Get the rack or bench first, depending upon what you have. As time goes on, these additional items can be added. Pretty soon you'll have all the tools at your disposal you'll need minus the idiot factor

nigh70wl · Post by **nigh70wl** » Wed Dec 15, 2010 4:23 pm

Haha Rob that's awesome! you are a fountain of information.

I tried the one-leg squats with 105lbs (so 210lbs) last night and it was way too easy. I'm gonna need to do real BB squats to challenge myself...

luckily...

I'm in the process of networking my way toward a setup. I have a friend that can most likely get me a bench, BB, and plates for *FREE*. And I found a nice power rack on Craigslist, the guy wants $230 for it, which is about $170 cheaper than those that I'm seeing listed as new.

Looks like I'm gonna be BP-ing with some real weight and not just these dinky little 50-lb dumbbells

RobRegish · Post by **RobRegish** » Wed Dec 15, 2010 8:31 pm

Nice!

Keep scratching around for great deals. They're out there...

nigh70wl · Post by **nigh70wl** » Wed Jan 19, 2011 11:25 pm

OK folks, if you're log readers, you'll be hearing from me in about a week, maybe a little more. This post is diet-related and is me trying to get certain things straight in my head, so if you don't want to read things about me and my exceedingly boring planned diet, I would advise just waiting for my run to start. Then it will be some fuckin BP fireworks.

I got my hands on a power rack, BB and 295lbs. of plates, which I figure will probably be enough for a good while. I am currently a bit sick, so I'm going to wait until I get that antibiotically KO'd, plus a day or two, before I start Famine - definitely don't want to be doing systemically-shocking things to my body while I'm still recovering.

This is going to be interesting, I haven't done barbell lifts in years...

I'm doing a huge amount of thinking about my diet during BP. I figure that, weighing about 145lbs, having a VERY fast metabolism, and just barely avoiding having an "underweight" BMI, I will probably be consuming more calories than the 20x bodyweight that Rob set as the upper roof for caloric intake. To do this, I will probably try to hit 3500cal/day with probably 900cal/day avg. coming from maltodextrin, I mean, mass-gainer protein shakes.

I know that this is not particularly healthy, making my glucose levels shit themselves twice daily, but I'm not really worried about fat. I'm planning on doing a keto cut after Cruise to drop my BF real low and pop some ab veins, and I don't anticipate that being difficult given my low BF to begin with - circumference test says between 6 and 7 percent, which I don't quite believe... it's probably not more than 10% though.

Also, I will be using a supplement that increases GH-related hormonal levels for a sustained period of time, and requires elevated carb intake immediately before and after its ingestion in order to avoid hypoglycemia. Sooooo that's okay - since maltodextrin is so high on the glycemic index it's more or less perfect for serving that function.

Here is my prospective eatin's schedule - skip if you are easily bored by stuff that is way too detailed, this is as much for me as it is for readers.

1. Breakfast, 7:30AM: drink 650 cal /80g carbs/60g protein shake (mixed proteins)
2. midmorning snack, 10:30AM: 2 servings rolled oats + 1 sv. whey (add PB for fat maybe?) = 400cal, 65g carbs, 20g protein
3. lunch, 1:30PM: wrap w/ chicken, lettuce/tomato/peppers, lots of hot sauce and mayo, and, a small serving of potato salad. I'd guess a 40/30/30 carbs-protein-fat, maybe 600-800 cals? hard to tell.
4. late afternoon snack, 4:30PM: gotta figure this one out fully, some easily-prepared source of carbs + another whey shake, for a value mirroring midmorning snack.
5. pre-workout, 6:00PM - 6:30PM: 1 sv. whey, 90cal, 20g protein
6. post-workout: probably at least 1/2 sv. mass gainer
7. dinner, 8:30-9PM: ~.5lbs meat: bison, beef, pork, shrimp; 2 sv. quinoa/rice/pasta; 1-2sv. mixed veggies or V8. 1-2 sv. peanut butter. ballpark of around 900cal, 40/30/30 c-p-f
8. right before bed, 11PM: whey/casein mix, hard to sleep without

Questions/comments:

- for me, being skinny in build, is this caloric overkill? - my usual diet while regularly lifting has me at about 2500cal/day. the above schedule should have me at about 3500cal./day if not a tad more, and that's not overfeeding - my GH supp makes me hungry, and I hear ecdy might have that kind of effect, so I will be able to manage this easily, even without using Rob's suggestion of whole cream. which I might still look into as an addition to between-meal snacks.

- anything missing or wrong? (besides maltodextrin) I am lacking in green leafy things, might try to drink some V-8 throughout the day

- I would include fruit but I recently read that daily fruit consumption causes higher blood albumin levels, resulting in much lower-than-normal test levels, as albumin binds to test and makes it inert, as does SHBG. so fuck that.

- I realize using so many supps when I'm still fairly underweight might be seen as unnecessary, but this is what I figure: I'm gonna get beginner gains & I want them maximized. Plenty of time for supp-free BP runs after I have some muscle to work on

anyone who read through that deserves a pat on the back. thanks.

can't wait to start LIFTING WOOOOOOOOOOOOOOOO GOD DAMN. being sick I haven't even done light maintenance lifts in a week and a half, it's gonna HURT SO GOOD and I am so fucking excited for that, you know what I mean?

RobRegish · Post by **RobRegish** » Thu Jan 20, 2011 12:26 pm

OK, it's my job to read every word and point out things of note We have a great community here but I feel it's my ultimate responsibility thta you succeed. And succeed you will!

Accordingly, please see my comments/anwers below!!!

nigh70wl wrote:OK folks, if you're log readers, you'll be hearing from me in about a week, maybe a little more. This post is diet-related and is me trying to get certain things straight in my head, so if you don't want to read things about me and my exceedingly boring planned diet, I would advise just waiting for my run to start. Then it will be some fuckin BP fireworks.

A. Great attitude out of the gate. Likin' it Although our mantra is Learn, Share, Grow - I've recently clarified where we're going in 2011 and beyond. See Here: "We Play Offense, And We Play To Win"

https://bodybuildingsupplements.com/phpB ... php?t=1057

I got my hands on a power rack, BB and 295lbs. of plates, which I figure will probably be enough for a good while. I am currently a bit sick, so I'm going to wait until I get that antibiotically KO'd, plus a day or two, before I start Famine - definitely don't want to be doing systemically-shocking things to my body while I'm still recovering.

A. SMART move. On top of this, I'd suggest 2 grams of Vit C every 2 waking hours. You'll know where all the bathrooms are, and do pick up the charmin extra value pack. At the first sign of ANYTHING coming on, starting hammering the Vitamin C. Is there science to back this up (vit C mitigating the common cold? - more than you could possibly have time to read.

Works for me EVERY time.

This is going to be interesting, I haven't done barbell lifts in years...

I'm doing a huge amount of thinking about my diet during BP. I figure that, weighing about 145lbs, having a VERY fast metabolism, and just barely avoiding having an "underweight" BMI, I will probably be consuming more calories than the 20x bodyweight that Rob set as the upper roof for caloric intake. To do this, I will probably try to hit 3500cal/day with probably 900cal/day avg. coming from maltodextrin, I mean, mass-gainer protein shakes.

A. In your case and at your bodyweight, I'd give license to BWx25 or 3,625 calories/day for at least the first 10 days, then re-evaluate to see if too much chubb is coming on. If it is, easy enough to dial it back. I'm betting though that assuming your training/cardio are on point... you can do this for close to 3 weeks prior to downshifting.

With respect to maltodextrin - stay away. Here's why:

Let's take a closer look now at maltodextrin which many of you are familiar with due to its inclusion in weight gainers, MRP's and the like. It was and still is a staple for many supplement manufacturers in their offerings.

Up until just recently , carbohydrate powders have garnered little iterest and imparted modest improvements over whole foods. Such was the case with maltodextrin, usually derived from corn. After being isolated, its cut into a length somewhere between a simple sugar and a full starch. The shorter versions lend themselves better to drink mixes as they're more soluble and sweeter.

Prior to the early 1980's, maltodextrin really wasn't prevalent in our little world. The primary exposure you had to them was on the back of a postage stamp. They were used mostly as binders, fillers and glues. It was Mike Zumpano (of Underground Steroid Handbook fame) working first with the Weider group and later Unipro who came across a most interesting discovery; certain maltodextrins were a hybrid of both a starch and a sugar that lent themselves to the best qualities of both. This was a very significant finding...

When Unipro rolled out its Carboplex product it didn't just gain instant popularity in bodybuilding, but mainstream food preparations as well. At your local supermarket today you'll find it in all kinds of sports drinks, cocoa, baked goods and even baby food (maltodextrins of various sorts).

The chief problem with these products is twofold. First, you never know quite what length the starch has been cut to. They can be as short as 3 glucose molecules or as long as cornstarch. In fact, much of the waxy maize being sold is just that - pure cornstarch.

Second (and related) these anomolies can result in anything from a very quick rise in blood sugar to a very prolonged curve seen when testing one's blood sugar via glucometer (more on that later). You'll see a pretty strong dropoff in blood sugar after consuming most maltodextrins in the amount of 50g at the 2 hour mark. This isn't ideal for our purposes as the window of opportunity we seek to exploit is far shorter.

Your solution: Waxy Maize Starch. No, it's not nearly as good as Pure Karbolyn (which is derived from 3 different starches - corn, potato and rice) but it is FAR superior to maltodextrin insofar as solubility, speed of transport through the gut and imparts none of the wild blood sugar swings that maltodextrins can cause (recall you never know how many glucose chains you're getting in one maltodextrin batch to the next).

BONUS: It's dirt cheap and can easily be added to your weight gain/protein drink of choice.

I know that this is not particularly healthy, making my glucose levels shit themselves twice daily, but I'm not really worried about fat. I'm planning on doing a keto cut after Cruise to drop my BF real low and pop some ab veins, and I don't anticipate that being difficult given my low BF to begin with - circumference test says between 6 and 7 percent, which I don't quite believe... it's probably not more than 10% though.

A. Done correctly, there shouldn't be a need for keto, but we'll cross that bridge when we come to it.

Also, I will be using a supplement that increases GH-related hormonal levels for a sustained period of time, and requires elevated carb intake immediately before and after its ingestion in order to avoid hypoglycemia. Sooooo that's okay - since maltodextrin is so high on the glycemic index it's more or less perfect for serving that function.

A. Curious as to what this is? That's a pretty bold claim as even Rx injections have difficulty accomplishing the same. For my money, GammaGH (GABA) is your starting point and quite economical at that. Have a gander at some of the feedback here:

https://bodybuildingsupplements.com/phpB ... .php?t=505

Here is my prospective eatin's schedule - skip if you are easily bored by stuff that is way too detailed, this is as much for me as it is for readers.

1. Breakfast, 7:30AM: drink 650 cal /80g carbs/60g protein shake (mixed proteins)
2. midmorning snack, 10:30AM: 2 servings rolled oats + 1 sv. whey (add PB for fat maybe?) = 400cal, 65g carbs, 20g protein
3. lunch, 1:30PM: wrap w/ chicken, lettuce/tomato/peppers, lots of hot sauce and mayo, and, a small serving of potato salad. I'd guess a 40/30/30 carbs-protein-fat, maybe 600-800 cals? hard to tell.
4. late afternoon snack, 4:30PM: gotta figure this one out fully, some easily-prepared source of carbs + another whey shake, for a value mirroring midmorning snack.
5. pre-workout, 6:00PM - 6:30PM: 1 sv. whey, 90cal, 20g protein
6. post-workout: probably at least 1/2 sv. mass gainer
7. dinner, 8:30-9PM: ~.5lbs meat: bison, beef, pork, shrimp; 2 sv. quinoa/rice/pasta; 1-2sv. mixed veggies or V8. 1-2 sv. peanut butter. ballpark of around 900cal, 40/30/30 c-p-f
8. right before bed, 11PM: whey/casein mix, hard to sleep without

Questions/comments:

- for me, being skinny in build, is this caloric overkill? - my usual diet while regularly lifting has me at about 2500cal/day. the above schedule should have me at about 3500cal./day if not a tad more, and that's not overfeeding - my GH supp makes me hungry, and I hear ecdy might have that kind of effect, so I will be able to manage this easily, even without using Rob's suggestion of whole cream. which I might still look into as an addition to between-meal snacks.

- anything missing or wrong? (besides maltodextrin) I am lacking in green leafy things, might try to drink some V-8 throughout the day

- I would include fruit but I recently read that daily fruit consumption causes higher blood albumin levels, resulting in much lower-than-normal test levels, as albumin binds to test and makes it inert, as does SHBG. so fuck that.

A. First time I've heard this. Link to source? I do eat fruit daily but observe this point: No more than 100-200 calories/day worth ideally consumed with 20-25g of protein shake alongside it.

REASON: Fruit is primarily composed of fructose. Fructose preferentially replenishes muscle glycogen and you don't need much. Apple or peach/plumb early in the day, banana at night as banana's are higher in tryptophan and other minerals that will relax you and help you wind down..

- I realize using so many supps when I'm still fairly underweight might be seen as unnecessary, but this is what I figure: I'm gonna get beginner gains & I want them maximized. Plenty of time for supp-free BP runs after I have some muscle to work on

anyone who read through that deserves a pat on the back. thanks.

can't wait to start LIFTING WOOOOOOOOOOOOOOOO GOD DAMN. being sick I haven't even done light maintenance lifts in a week and a half, it's gonna HURT SO GOOD and I am so fucking excited for that, you know what I mean?

A. You are doing the right thing. Let that fire build man. Then, when the time is right, unleash it!

nigh70wl · Post by **nigh70wl** » Thu Jan 20, 2011 1:28 pm

Rob, the info re: fruit being connected to increased blood albumin is from "The Four-hour Body" - the author did self-experimentation, measuring his albumin levels with zero fruit intake, except for a once-weekly insulin-spike binge day, and then with (I think - at work, don't have the ebook here) two servings of fruit juice per day, probably for a month. If I recall correctly that was the only variable in his nutrient intake that changed, so he drew the above conclusion.

Re: the maltodextrin - I am extremely strapped for cash & will be for the duration of my BP run, so I probably won't be able to afford more supps for a bit now. In the future I will get Karbolyn for sure and mix it with clean protein, but it's a money thing, you know what I mean.. I bought these mass-gainers back when I didn't realize how terrible maltodextrin is, so I pretty much just wanna get my money out of them. Literally will never use them again though.

PM'd you about the GH-supp...

RobRegish · Post by **RobRegish** » Thu Jan 20, 2011 10:54 pm

Thanks man. Got it

nigh70wl · Post by **nigh70wl** » Fri Jan 28, 2011 9:38 pm

Ready, set, go.

Rob, thanks for that vitamin C tip, I did as you said, was taking 2g every couple hours, and it must have boosted my immune system in a really big way, because I had both a sinus and a respiratory infection, and they disappeared in about a week after I started megadosing vit C.

I am starting Famine. For the last couple days I've been cutting down on protein and calories because I'm too damn scared to just jump right in from eating 2500cal & 125g protein a day to Famine status. Today I probably had 50g of protein and as I will be eating 150cal applesauce, 50cal v8 juice and maybe 200cal pasta for dinner, I'll probably hit 1400 calories. I was going to start tomorrow but I figured since there's a natural fast between last meal and first meal, I'd get a jump-start on it.

I guess everyone probably feels like this, but I am terrified of Famine. I've gotten used to eating as much protein as I can get my hands on, and as many meals a day as I can pack in, and even though I've shrunk my stomach down a little in preparation for this, it's gonna hurt. I feel like it's gonna hit me hard since I'm skinny to begin with.

I have my diet for Famine figured out pretty well... got a bunch of fruit and vegetable crap from the grocery store today, pretty much gonna eyeball 5 meals per day that are ~ 200cal apiece. I'll be mixing psyllium fiber in with V8 and sipping on that throughout the day, and having an extra helping before bed so I can get to sleep. 1000-1200 calories a day, man I am scared. I'm going to see if the RiteAid by me has lecithin granules, since they have a GNC aisle it's as likely as not. I'm really worried about mental shutdown, since I have trouble thinking clearly even at the tail-end of my midmorning snack, right before lunch. the majority of my Famine will be during the weekend, so I won't have to be at work, but Monday (and Tuesday if I have to do four Famine days) is going to be difficult. ... I guess I'll be drinking a lot of coffee.

I figured out my 1RMs for BP and SQ a few nights ago; 125 for BP and 175 for SQ. I have no idea what it'll be for DL but I'm sure I'll figure that out once Feast starts.

So, Day 1 workout (tomorrow, Saturday).

1) Squat supersetted with 1-arm DB rows, done 3 times with 2min rest in between

2) DB rows supersetted with chin-ups, done 3 times with 2min rest in between

3) 1 set of standing BB curls
2min rest
4) 1 set of hammer curls
2min rest
5) 1 set of concentration curls

weight: ~145lbs. and man seeing that drop is going to hurt. lol.

Street-dreams · Post by **Street-dreams** » Fri Jan 28, 2011 11:48 pm

dont wory about famine.. I mean dont fear it.. Famine is your friend.

All the weight you lose during famine will come back during feast and then some.