About me: Im 18, 5'10, 180 pounds at about 10-12% body fat. Ive been training for 2 years and looking to gain some mass.
Im on day 4 of the famine, the past few days have gone well keeping cals around 1500 eating lots of fruits and vegetables. Ill just start recording what i've done starting today.
12 oz OJ c-40
banana c-20
30 g almonds c-6 p-6 f-14
detox tea
i was 179 today and 177 on day 3 of famine. Not sure y this is but me and and my training partner who is also doing the blueprint were up 2 pounds since day 3. Workout today was intense, i did exactly as outlined in the blueprint for day 5 of famine. Im pumped to start feasting tomorrow morning.
Day 1 of feast- felt good to eat a lot! I helped someone move so i figured it would be better to over eat since it was the first day of the feast. here's wat i had:
4 eggs, 1 white, 2 slices turkey bacon, 2 slices bread, 12 oz OJ, 16 oz milk, 2 scoops myofusion.
1 egg mcmuffins, 1 sausage mcmuffin
2 scoops of myofusion, 60 g oats
Froot loops,milk, 2 scoops myofusion
30 g almonds
30g cashews, 20g raisins
2 chicken breasts, 1 whole wheat pita
2 chicken burgers,2 whole wheat buns
60g oats, 2 eggs, 2 egg whites, 4 slices turkey bacon
Totals: C 435, P 393, F 139 = 4563 kcals
day 1 was good, i would like to get more natural sources of protein. I also took advantage of the extra calories i used moving, dont usually eat this dirty but im feel it wont hurt that much.
Day 2
3 eggs,3 egg whites, 2 slices bread, 1 banana, 4 slices turkey bacon, 16 oz milk
60g cashews, 40 g raisins
Turkey and ham sub from quiznos, few chips
peanut butter and jam sandwhich, myofusion
Greek salad, rice, potatoes, brocholi, carrots, beans, pork
Totals: C-378, P 242 (will add around 50g), F- 124 = 3596
- Ill probaly try to eat mainly protein tonight, maybe a couple chicken breasts
Any suggestions on any foods to take out/ put in?
Day 3 feast:
12 oz orange juice, 10g bcaa
2 and a half scoops myofusion, 90g oats, 2 tbsp peanut butter
4 eggs, 4 slices turkey bacon, 12 grain bagel, 16 oz milk
12oz milk, 2 scoops myofusion, 10g bcaa
60g cashews, 40g raisins
230g turkey, corn,whole weat pita, esparagus, bbq sauce
10g bcaa
roast beef sandwhich on whole wheat
12oz milk, 2 scoops myofusion
Totals: C 408 P 374 F 124 = 4244kcals
was a bit high in fat and carbs than id like. Im going to start to dial back the cals in the next couple days.
I feel and look a lot fuller since the end of the famine. Im excited for the first feast workout tomorrow. Im gunna do the 2 edt blocks with bench superseted with pullovers and squat supersetted with stiff legged deadlifts.
unfortunatly im not, Im broke right now. I am taking myofusion, gold standard whey, kre alkalyn, and i also got isoluecine, valine and luecine in bulk.
Day 4 Feast: Workout #1
Macros
C- 336g- 35% P- 415g- 42% F- 873g- 23% = 3881
workout went well today i did bench supersetted with pullovers x1 then squat supersetted with SLDL x1. Then i did 2 EDT blocks, inlcline db press with seated rows then romanian deadlifts with leg press.
Question: For the EDT do I stick with one weight and my reps should gradually go lower due to fatigue or do i do jump sets meaning that i go up in weight and do less reps due to more weight?
Im not too sure if i fully understand the EDT blocks
Question: What EDT blocks do I perform next workout (will be day 6), can I make my own or should i follow as outlined in the Blueprint? do i do 1 or 2 EDT blocks during the first 5 workouts of the feast?
Question: BCAA loading is best 3 days on 3 off correct? I do this through the entire feast?
Question: For the EDT do I stick with one weight and my reps should gradually go lower due to fatigue or do i do jump sets meaning that i go up in weight and do less reps due to more weight?
A. Stick with the same weights. Also, please see stickie in this section "how to perform EDT blocks"
Question: What EDT blocks do I perform next workout (will be day 6), can I make my own or should i follow as outlined in the Blueprint? do i do 1 or 2 EDT blocks during the first 5 workouts of the feast?
A. You can certainly make your own.
Question: BCAA loading is best 3 days on 3 off correct? I do this through the entire feast?
A. For hypertrophy yes. For recovery, BCAA protocol #2 as I outline in the BP
