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Yep, read through the full book first and then plan out your "famine" and "feast" phases before starting. I actually took a full week off from lifting and just ate "normally" as a "normal" person would before starting the famine phase. On the famine phase I fo...

Nice, Keep it up. :-) Thanks! I haven't felt this motivated in a long time, all thanks to the gains I made via The Blueprint! Yesterday I did some HIIT on the treadmill...not really HIIT as the fastest speed is only 6 minutes per mile. Today was German loading pattern #2 workout 3 Great workout tod...

Rob, do you think Yoga is a good active recovery exercise? I read somewhere that stretching the day after lifting will add some strength to your lifts. I also want to increase my flexibility as well. Usually 1 hour of Yoga makes me feel like a million bucks afterwards.

I do 1/2 cup full fat cottage cheese + 1 container Greek yogurt + 1 scoop casein w/water. I think it's a good idea of almost anyone, not just hardgainers.

The previous evening I did Yoga for the first time in months. Felt good and reminded me of why I love Yoga, however I was not happy since I've lost a lot of flexibility and balance! Today's workout: 4 sets X 5 reps Bench --- 195 superset w/dumbbell pullovers 75 Squat --- 255 superset w/dumbbell dimm...

A few days later on the 2nd of Feb I had my last German loading pattern 1 workout and set some new 1 rep maxes: Set a bunch of new 1RM's today! bench: 280 squat: 365 military/shoulder press: 165 cleans: 165 Bench: 135 x 10 --- 170 x 5 --- 200 x 3 --- 225 x 1 --- 250 x 1 --- 280 x 1 superset w/dumbbe...

I didn't keep track during the famine phase nor the most of the first German loading pattern 1, here's the first day I started keeping track: Jan 30th Decided maybe I should start a journal on here to track my progress? #s for today's workout: Bench: 135 X 10 --- 200 x 8 --- 215 x 6 --- 235 x 4 --- ...

I will try to take monthly pics for comparison. Started The Blueprint over winter break from school (January). Got through the famine phase just fine and started the feast phase. Supplements: LG Sciences Ghenerate LG Sciences I-GH-1 LG Sciences Substerone (using LG Sciences cause I got a great deal ...

I'm also wondering if I'm to utilize the stretch positions for the periodic portion of the blueprint too?

I've just gotten through the first german loading pattern, already seeing some results and shirts are getting tighter. Gained a bit of body fat though, but lifts have shot up. Biggest changes in the shoulders, pecs and surprisingly arms even though I'm not really focusing on arms at all! Bench from ...

OK, I just finished the first German loading pattern, I noticed some fat gain during this portion of the Blueprint. I would like to cut down about 7% bodyfat to be ready in time for summer. Can I run the nutrition plan from Scivation books "Game Over": https://scivation.com/books/gameover....

So I just finished the first German loading pattern. I was working off of the part of the book at the beginning around page 16. I re-read the last portion of the book and I'm a little confused here. Am I to start the German loading pattern #2 in a week after I just finished loading pattern #1? And t...