Build Fast Formula FullBlitz and VasoBlitz Review - EMPIREMIND

EMPIREMIND

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Fullblitz is the newest product to debut from Build Fast Formula, which brings a stimulated version of its flagship product Vasoblitz. This is my opportunity to from The Solution and Build Fast Formula to review these product and gauge my performance in the gym.

Here are the major areas I will cover during this review:

Dosing
Fullblitz – ON DAYS (Training)
Did I Train Fasted or Fed?
If fed:
– how long before training did I dose
– how long before training did I eat, and how many grams of carbohydrates was in my pre-workout meal
– How much water am I intaking (Water helps improve pumps during training)
– What my sodium intake is like (Sodium, Water, and Carbs are driving factors to improving pump and vascularity during training.

NON-Workout:
2 Scoops Vaso Blitz

Initial Review
After the first serving:
**Taste
**Mixability
**Thoughts on Formula (ingredient Breakdown)

Updates
** Pump
** Energy
** Focus
** Vascularity
** Any changes in recovery or rest times during training

Final Review

**Taste (How many oz of water to find sweet spot)
**Mix (what water to powder ratio did you find to work the best for you?)
**Formula (thoughts on the Stimulated Product with the ingredient profile and doses)
**Cost (would I purchase this based off the price per serving?)
**Overall thoughts and workout reaction


Buying FullBlitz or VasoBlitz

At Anytime you want to pickup VasoBlitz or FullBlitz on www.BuildFastFormula.com you can use code “Bob15” for 15% off your order and free shipping. This will bring VasoBlitz under $29.75/30 Servings and FullBlitz around $34 for 24 Servings
 
EMPIREMIND

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Some background info:
33 yr old
6ft tall
240lbs
HS athlete Lifting for over 20 years on and off, past 6 years day in and out as part of a bodybuilding lifestyle.

This year I have had some setbacks in training. I injured my lower back training for a strong man competition toward the end of last year. I had to take roughly 3 months off, during that time I also seemed to develop some shoulder issues which I am currently being treated for, and waiting for scans and diagnosis. I have adapted my training and diet accordingly and have been doing very well considering. Please keep in mind I have a 60+ hour work week so my workouts are shorter and sometimes I am hitting two sessions a day.

I have been doing a ketogenic diet and fasting. I am trying to cut body fat before a vacation. It has been going very well. I started fasting because I work a desk job and with my injury didn’t have the same caloric needs as before. The same applies to my need for carbs or lack there of. Being I have been carb free for the last two weeks I will be doing a carb refeed soon and will use full blitz in conjunction with hbcd and will report back. Also some of my sessions are fed, so I will have a pretty good chance of comparing different nutritional scenarios.
 
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Here we GO!
 
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Day 1:
Trained Fed, 3 hours 45 mins before workout was my first meal of the day after 18 hours fasted. I had 8 ounces of top sirloin, orange triad multi, 3g of fish oil w/2.2g omega 3, 6000 II vit d3, curcumin, mk7 k2 and 1/4 Carton of organic chicken stock which has roughly 440mg of sodium. I also salt my food with pink himilayan seat salt. I had one bottle of Powerade zero as well. Second meal 1 hour and 45 mins before training I had four hardboiled eggs and 6oz of turkey London broil. 20 mins before training I took two scoops of FullBlitz mixed with 8-10 oz of Water as instructed. Throughout the day I had roughly 1.5 gallons of liquids: water and black coffee.

Workout:
TRap bar dead’s with dead stop at every rep
45 each side x10
2 45s each side x 10
3 45s each side x 10
4 45s each side x 10

Single Dumbell frog squats (no lockout, TUT)
40 x 15
60 x 15
80 x 15
100 x 15
120 x 15
140 x 15 drop 80 x I5 drop 40 x 9 drop bodyweight x fail

Rotator cuff work



Initial Review
After the first serving:
**Taste
Excellent. I can’t put my finger on it and I didn’t really pay attention to actual bottle I got in, been moving fast, but from what I could gather it was very similar to a fruit punch. Wasn’t too overpowering, very easy to drink. Really good, but I think I’m going to like some more water, just my preference.
**Mixability
Mixed very well, only a few shakes, some foam that settled pretty quickly. They was some undissolved powder at the bottom, but a few more swirls and it mixed in.
**Thoughts on Formula
Absolutely rediculous. I love pump products and this is full force on that department. Between the citrulline and the nitrates in particular and the dosages of each I knew it was going to be a nice ride! 2g of NO3T! That is my favorite combo. 335mg of caffiene so I know it’s going to hit hard. Two things I was weary of were the beta alanine and yohimbe. I’m no stranger to either. I love them both for their effects, but sometimes they can be overwhelming when I take them.

I had a great workout. Short but powerful. My pumps on the final drop set was intense and I had to hobble to my car. I couldn’t change my shoes either lol. The focus was nice also. The tingling from the beta alanine was strong, but I knew it would be. Didn’t attest because my arms were pumped doing trap dead’s lol with straps, so I wasn’t complaining and my endurance on the frog squats was excellent. About the time I got used to the tingling, the chills from the yohimbe kicked in smfh. But I was cool and figured it would help me with my fat loss goal if anything. rest times we’re definitely cut down, nothing earth shattering, but around 15secs shorter than usual. 45secs instead of a minute.

As a side note, I had very strong residual side effects on the bed room that night. A profound difference in blood flow and aroussal. My fiancé was tired this morning lol. And she made a comment like what got into you. It didn’t occur to me till a few minutes ago it was the blitz!
 
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I'm In
 
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See how a 1/1 dose treats you (Full/Vaso) and report back on the Y and chills.
 
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The pumps will get better every day for about the first 5-7 days!!
 
EMPIREMIND

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See how a 1/1 dose treats you (Full/Vaso) and report back on the Y and chills.
Will do! It’s ok man I’ll rough it out if need be. This stuff is phenomenal. Just did a pump style arm workout., I’m swollen and the vascularity is ridiculous! Thing is I haven’t eaten for over 22 hours and worked out at 1pm. I wasn’t expecting anything even similar to a pump, but this is wild considering I haven’t had carbs in weeks either. I am a believer. I just did two scoops of vaso blitz because I didn’t expect to workout tonight, but I was getting crazy pumps just sitting around reading, so I had to hit these arms for hour.
 
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Will do! It’s ok man I’ll rough it out if need be. This stuff is phenomenal. Just did a pump style arm workout., I’m swollen and the vascularity is ridiculous! Thing is I haven’t eaten for over 22 hours and worked out at 1pm. I wasn’t expecting anything even similar to a pump, but this is wild considering I haven’t had carbs in weeks either. I am a believer. I just did two scoops of vaso blitz because I didn’t expect to workout tonight, but I was getting crazy pumps just sitting around reading, so I had to hit these arms for hour.
Welcome to the BLITZ experience!
 
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Day 2

Nutrition:
Water and coffee, fasted since 9pm the night before

Used VasoBlitz today, was supposed to be a non training day, and wasn’t planning on hitting the gym, yet alone twice!

Workout 1 around 1pm
Rear delt pump work, reverse flys and
face pulls 25-40 reps trying to pump blood into my shoulders. Did this before and in between all of my bench sets. In total probably 10-12 sets.

Flat Barbell Bench Press with ELITEFTS Shoulder Saver

Warm ups
135 x 6
185 x 6
225 x 3
275 x 1
315 x 5
315 x 5
315 x 5
315 x 5
315 x 7 drop 225 x 6 drop 135 x 4


I took two scoops of vasoblitz around 5:30pm with 15ounces of water. Prior to that I had done session 1 and was expecting at this point to just do light cardio if anything. I was reading a book and my biceps started getting a pump, so I hit arms.

Session 2
20-25 sets of bicep and tricep supersets. My endurance and pump were crazy. I hit arms for about 45 solid mins, non stop, no rests, just back and forth until I couldn’t contract my triceps. Then did a half hour of cardio.
 
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22 hours fasted
God bless your soul
that is all.
 
EMPIREMIND

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22 hours fasted
God bless your soul
that is all.
Lol I’m at 24 now... after about 13-14 hours I literally forget about food. It’s wild. Also the cognitive aspects are kinda wild. Mentally I get a rush after about 16hours.
 
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Glad you are enjoying "The Blitz" I believe it is truly "The Next Big Thing"
 
EMPIREMIND

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Glad you are enjoying "The Blitz" I believe it is truly "The Next Big Thing"
I am. I really like this stuff! A really solid product and priced very reasonably given the dosage. I can tell you after using this the past two days, especially because my nutrition is no existent (fasting), I am blown away by the pumps, energy and focus I am getting. The pumps and vascularity I experienced after 20+ hours of fasting made me a believer!
 
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Day 3

Nutrition: fasted up until 1 hour after my first session. I dosed the products before my first session and did 1 scoop of full blitz and 1 scoop of vaso blitz. This was a much better scenario for me regarding the stim level. Same great pumps, just not so much stim. As per The Solution’s reccomendation the mix was perfect for me and the y side effects were not present. My pump was definitely pronounced today. My arms are popping out of my polo on the way back to work. Endurance wasn’t any more pronounced than usual. My evening session I noticed more fullness than usual during the first exercise. My chest and shoulders were popping out at the top of each rep. My second session was about 4.5 hours after the first one.

Session 1:
Dante Trudel Style Hammer Strength Single Arm Overhand Rows on the underhand machine (see link)
https://www.instagram.com/p/BvIcsidn-BC/?utm_********ig_web_button_share_sheet
4 second stretch after each rep.
45 x 10
45 + 25 x 10
45 + 2 25’s x 10
45 + 3 25’s DC Rest Pause Set: 10-15 deep breaths between each pause
8 , 6 , 4 and tacked on a few partials.

Low cable rows with individual handles
Sets of 10-12 with 2 second contraction at top:
100 x 12
120 x 10
140 x 9
130 x 10

Standing hammer strength rows, neutral narrow grip, stretch at bottom of each rep for 2 seconds, explosive rep and hold at top. Unilateral.
45 and 2 25s x 12
45 and 2 25s x 12
Rest pause set: 2 45’s and 2 25s x 10, 7, 4



Session 2
Smith machine overhand Rows - meadows style
Pause with a dead stop at bottom on each rep, hold a 1 second contraction at the top.
45 each side x 8
45 and 25 each side x 8
45 and 2 25s each side x 8
2 45s and 1 25 each side x 8
2 45s and 2 25s each side x 8

Rack dead lift cluster set . from mid shin
Working sets:
405 x 15 10 second rest between each rep.
 
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Glad you found your "Sweet Spot"
 
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How much water do you mix with i know bloodnthunder likes 16-20oz, most prefer 8-10oz
Just taking notes to see how everyone responds/likes the product.
 
EMPIREMIND

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How much water do you mix with i know bloodnthunder likes 16-20oz, most prefer 8-10oz
Just taking notes to see how everyone responds/likes the product.
I did 10oz. I like that mix because it’s easy enough to slam down before I have to get on my way. I tried more water on day 2. I liked that as well, but 10 is a good balance for me of quick drinking and taste. I am going to try maybe 12 today.

Any thoughts on splitting doses such as 1 scoop at session 1, 1 scoop session 2?
 
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You could do 1 scoop FullBlitz AM
1 Scoop Vasoblitz PM

1 FullBlitz AM
1 FullBlitz PM

I would try the first option just due to how sensative you may be to stims and keeping you up at night (Pending how late you train)
 
EMPIREMIND

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You could do 1 scoop FullBlitz AM
1 Scoop Vasoblitz PM

1 FullBlitz AM
1 FullBlitz PM

I would try the first option just due to how sensative you may be to stims and keeping you up at night (Pending how late you train)
Ok sounds good I am going to give that a shot. Doing legs in a few mins, then probably shoulders and core and calves tonight
 
EMPIREMIND

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Day 4

Fasted for 15 hours
Took 1 scoop of full blitz with 6 oz of water. Taste and mix-ability was great. A few hard shakes and drink. Took 10mins before my workout. But the time I finished my warm up sets I was feeling the BA tingles and my legs were pumped!
Kept it simple, as I didn’t want to work out today, energy was low. After I worked up and sweat and got up to my working sets I was ready to go. My endurance was excellent. 15 secs rest up until I hit 8 plates, then 45-60 secs rest before repeating. I keep doing sets of ten with my working weight until I was at failure with the tenth rep. Got in a lot of volume and was drenched in 15 minutes

Super squat machine - Focused on TUT, no lockouts, straight out of the bottom to 3/4 of the way up and back down

Weights listed below were added to each side of the machine
1 45 x 10
2 45 x 10
3 45 x 10
4 45 x 10
5 45 x 10
6 45 x 10
7 45 x 10
8 45 x 10 x 6 sets

Session 2
Reverse peck dec
100 x 15 x 5

Cable rear delt flyes
35 x 20 x 5

Single DB goblet shrug w/ 2 sec pause
145 x 8 x 3 sets

Hanging rear delt swings
30 x 40
45 x 30 x 3 sets
Superset
Db side laterals
15 x 20 x 4 sets

Standing smith overhead press, behind the neck, tut, no lock out
10’s x 50
2 10’s x 40
3 10’s x 20 x 3 sets

Heavy Db side lateral Swings
60 x 40

Cable laterals, each side back and forth no breaks, drop the weight at failure and keep going
30 x 10 x 3 sets
30 x 8
20 x 10 x 2 sets
10 x 8
10 x 3-4

Rotator cuff work
External rotation 15 x 15 x 4 sets

Vaso blitz- one scoop in 6 ounces of water. My pace was nonstop. I am limited to how heavy I can go for shoulders so I have just been trying to pump blood and exhaust them. Once I get pain I stop and switch it up. All in all great fast paced session, pouring sweat. I had a sick pump and definitely felt a slight endurance increase
 
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Nice Volume of work !!
 
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If you only did one exercise for legs, why bother doing a double session? Just curious.
seems more of a chore to go to the gym for 20 minutes, then go back later to do a different bodypart?
 
EMPIREMIND

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If you only did one exercise for legs, why bother doing a double session? Just curious.
seems more of a chore to go to the gym for 20 minutes, then go back later to do a different bodypart?
I actually made a typo, I did the 8 plates for ten reps, and did 6 sets, so two more than I listed. worked out for 45mins... second leg session for the week. 8 working sets, if I count the 6 and 7 plate sets, which I would gauge at around 7-8 rpe, the sets of 8 plates were 9-10 rpe. Wasn’t a waste for me and will probably hit legs again Sunday. I only did one exercise because I was planning on doing a different layout but both machines were being used and I didn’t have a lot of time. I have a 9 hour shift I work, and I commute an hour and 45 mins each way. I have to do what I have to do to workout bro, otherwise it just ain’t gunna happen
 
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I get that but I don’t see the need to call a leg workout one exercise for 8-10 sets

You could just throw that intensity technique and exercise in your normal leg day

Just seems like an extra trip and time to go in for such a short session volume and exercise wise IMO
 
EMPIREMIND

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I get that but I don’t see the need to call a leg workout one exercise for 8-10 sets

You could just throw that intensity technique and exercise in your normal leg day

Just seems like an extra trip and time to go in for such a short session volume and exercise wise IMO
I respect your opinion. I will not list any short workouts anymore. I felt 1300 reps was decent considering my situation and injuries, but it not ideal, just is what it is. I will only dose the product before a full workout and will leave my reviews accordingly. Sorry if it skews the review.
 
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I respect your opinion. I will not list any short workouts anymore. I felt 1300 reps was decent considering my situation and injuries, but it not ideal, just is what it is. I will only dose the product before a full workout and will leave my reviews accordingly. Sorry if it skews the review.
Has nothing to do with skewing the review. I just dont see the need to split a leg workout for one exercise.
That is just me though. I mean i would understand if each session has like 4-5 exercises and 20-30 sets or something along those lines.

I dunno how much time it takes you to drive to and from the gym so that plays a role instead of just going once. Makes me wonder if the extra hour you do all the split sessions with could just be put into one larger session and save you time in the grand scheme of things.

This way you can maximize your time outside of the gym and in the gym. But again I don't know your life schedule or what makes it easier to be flexible with your social life, job, family, and workouts. But Usually (key word usually) more time or split sessions results in less time focusing on other aspects of life (where I could be wrong). Just trying to find the happy medium for the best bang for your buck.
 
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Believe me bro, I wish I could. I’m used to running those mountain dog programs, and I’m not saying your wrong, just don’t get much more than an hour at night to train. So the way I’ve been doing it is 45 mins during lunch, the gym is 5 mins from my job. And then an hour or so at night if no family things arise... don’t wanna be too detailed about my personal life, but I am doing the best I can. This weekend I should be able to get in some full sessions. Also this will change in time, but until then I’m trying to make it all work. Also I should add I have close to no social life rn lol. My time to train is about it, and believe me I’m not talking to anyone when I’m training bc I have no time lol.
 
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Believe me bro, I wish I could. I’m used to running those mountain dog programs, and I’m not saying your wrong, just don’t get much more than an hour at night to train. So the way I’ve been doing it is 45 mins during lunch, the gym is 5 mins from my job. And then an hour or so at night if no family things arise... don’t wanna be too detailed about my personal life, but I am doing the best I can. This weekend I should be able to get in some full sessions. Also this will change in time, but until then I’m trying to make it all work. Also I should add I have close to no social life rn lol. My time to train is about it, and believe me I’m not talking to anyone when I’m training bc I have no time lol.
Half the time i wear headphones I don't have music on. I just put them in so nobody bothers me

:)
 
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Day 5
Arm day
24hrs Fasted before my workout- 2 scoops full blitz with 12 oz of water. Had a roughly 1 gallon of water and 4 10oz cups of coffee throughout the day. Prior to training I drank the pre-workout as shown above and an additional 20oz Powerade zero after.

Training was pretty good considering I had no energy. For the most part I focused on pump, contraction and had little to no rest between sets. My vascularity and pump were pronounced. Endurance was also really good, I took no breaks.
After the workout I had a large carb refeed of all you can eat sushi. Chose foods that were low in fat, moderate protein and high in carbs. Been two weeks since my last carb meal, so it was a nice mental break.

Training:

Rope pushdowns
3 sets 25-30 50lbs
4 sets 10-12 100lbs
Superset
axel barbell curls- bar only 45lbs
7 sets 15-20

One arm pushdowns on assorted pull up machine, simulated a dip machine
5 sets 10-12 140lbs
Superset
One arm Machine preacher curls
5 sets 10-12 70lbs

Kettlebell Jm Press
4 sets 8-10
Superset
Alt Db curls
4 sets 8-10

One arm cable reverse tri extension
4 sets of 20 30lbs went back and forth until finished
 
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Day 6 and 7
Active rest days

Took 2 scoops vasoblitz on day 6, am before playing b-ball with my kid, day 7 took two scoops of full blitz. Did cardio. Energy was great! Did incline treadmill walking for 45mins, some calf work, rotator and some hamstring stuff. My calves were pumped during the incline walking! Need some rest to recharge for another week of training!

Both days I did 2 scoops of product in 12oz of water. This is a great mix to me
 
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Day 8

20hrs fasted, 2 scoops of full blitz with a teaspoon of pink salt and 10g of magnesium bhb (keto salts). Energy was better than expected. I forgot to pack my food for the day, so fasted much longer than I intended to. Pump was sick and with the added sea salt it really intensified it. Endurance was pretty good and my rest time was shorter than usual for most sets. This is the fastest I’ve moved through this routine. One of my favorite back routines from mountain dog. I added in an extra movement to the end, and still got it done quicker than usual. The beta alanine tingles were less apparent and I had no issues with the yohimbe. This preworkout is top notch. I would definitely purchase some in the future.


Training:

Super set 1 - 4 rounds:
JohnMeadows DB Kickbacks for Back
35 x 6
40 x 6
40 x 6
35 x 6
/
Low cable rows, neutral grip–
180 x 6
195 x 6
210 x 6
180 x 6

Neutral grip chins
4 sets to failure w/ isohold mid rep for 10 seconds, and then hang and stretch for 10 seconds sticking feet out in front

Giant set- 5 Rounds:
Upright row – tilting body forward a bit and really try to squeeze lower traps.
95 x 12 x 5 sets
/
Dante Rear delt Rows- Straight curl bar - gripping the holes in the plates, wide pronated grip.
110 lbs&bar x 8 x 5 sets
/
Rack dead’s from 3 pin, shrug at top of each rep with a 2 sec hold.
315 x 5 x 2 sets
225 x 5 x 3 sets


Pulldowns – single grip attachments w/pronated grip throughout
120 x 10 x 4 sets
 
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Day 9

14hrs fasted.
2 scoops of Full Blitz 12oz of water.
Awesome energy, the pump was painful, especially towards the end once I increased the reps. Endurance is improved heavily since last week and I was able to add another heavy work set and a handful of volume at the end. My rest times were 1.5 to 2mins between all heavy sets and 10-30 secs between warm up and higher rep sets at the end. This is a major improvement on the chest workout from last week (day 2), especially since I had the same amount of time for both workouts.

Face pulls with rope 10-15 to forehead, then 10-15 to upper chest. Did one set before and after each set of bench including warm ups.

60lbs x 20-30 x 20 sets total between all bench sets


Flat barbell bench press with elite fts shoulder saver and heavy bar
135 x 1
185 x 1
225 x 1
275 x 1
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
225 x 12
225 x 8
225 x 6
135 x 15
135 x 8
135 x 7
135 x 12
135 x 10
 
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Hows the pump on a single movement?
 
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Hows the pump on a single movement?
I couldn’t really judge it as a single movement. My delts were so pumped from all the face pulls.... as soon as I jumped off bench I would do 20-30 face pulls to pump blood into the delts, then back to bench. Overall my pump was rediculous, even on the sets of five, which usually I don’t see much pump at all from that.
 
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Day 10:

Low energy day, needed more food, tried to push it and just couldn’t make it through my planned workout. Fasting is wild to me, some days it’s like you have all the energy and strength and others it’s just draining. My nutrition has been consistent and my sleep as well, so idk...

I was supposed to do legs, but wound up doing a bunch of accessory work and then called it a day. Took two scoops of full blitz with 14oz of water. I didn’t really enjoy the flavor like this. It was too watered down. I really like the flavor from 10oz of water. I am going to try 6oz next and see how I like it. Despite an off day I Still had a painfully sick calf pump!

Seated calf raises:
25 x 40
60 x 25
105 x 15
130 x 10
130 x 10
130 x 8 drop105x10 drop60x10 drop25x10
25 x fail

Seated leg curls
110 x 8
130 x 8
150 x 8
165 x 6.5

Glute ham raises on back extension
3 sets 10-13
No weight x 10
25 x 10
50 x 10
75 x 10
100 x 10 x 3 sets

Adductors
3 sets of 100 x 10-12, focused on stretch and contraction



Day 11

Preworkout I had 3 hardboiled eggs , some chicken breast and a scoop of humapro eaas. Two scoops of vaso blitz in 12 oz of water. Worked out late night so no stims!

I went back to legs since my session got cut short. My hamstring had a slight twinge, which makes sense because I hit them the day before, so I Then moved onto back and focused more on contraction and reps. My rest times throughout were no more than 30 secs. Around 1 to 1.5 mins for the Squats. Endurance has continued to improve. Pumps and vascularity are disgusting. I’m vascular to being with, so this stuff gets me looking freaky at times lol!


Legs

Plate loaded single leg hamstring curl
50 x 10
100 x 8 x 4 sets, 8-10 rpe
100 x8 10 sec iso hold, 75 x 8 10 sec iso hold, 50 x 8, 10 sec iso hold 25 to failure with partials, 13rpe

Super squat machine
3 plates x 10
5 plates x 10
7 plates x 10, 8rpe
8 plates x 10 x 5 sets, 9-10 rpe

Hammer strength overhand pull down
2 sets of 10 - 2 45s each side
1 set of 10 - 1 45
1 set of 8 - 3 45s
1 set 2 45s to failure

Hammer strength low row: stretch at bottom of every rep, explode up and hold contraction for 1 sec at top of every rep. Both sides at the same time.
2 45 x 8
3 45 x 8
3 45 x 6
2 45 x 8
2 45 x 12 single arm, no stretches

Single DB shrugs, stretch at bottom, 2 squeeze at top.
90 x 8
110 x 8
145 x 8 x 4 sets
Superset
Smith Machine Yates Rows
225 x 12 x 4 sets

Dante rear delt rows
Curl bar with 45s x 3 sets
Superset
Bent over rear delt raises
10 x 15-20 x 3 sets
Superset
Rope pulls to chest
100 x 12 x 3 sets
 
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Do you think the fasting is what is causing the swings in mood?
have you ever tried a higher frequency approach to see how it helps with mood and stabilizing energy?
If you needed more food allowing for more meals and stimulating MPS (muscle protein synthesis) may be the golden ticket to allowing your body to get ample nutrients prior to training

You train hard, and I know you love meadows and his work. he is not one who truly advocates fasting on a daily basis. Especially when you are trying to put your body in an optimal position for having the best workouts

but at the end of the day personal preference and what you feel is best.
 
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Rocket3015

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I was reading through your post and i missed the Day 11 heading and thought you did that all in one day....
 
EMPIREMIND

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Do you think the fasting is what is causing the swings in mood?
have you ever tried a higher frequency approach to see how it helps with mood and stabilizing energy?
If you needed more food allowing for more meals and stimulating MPS (muscle protein synthesis) may be the golden ticket to allowing your body to get ample nutrients prior to training

You train hard, and I know you love meadows and his work. he is not one who truly advocates fasting on a daily basis. Especially when you are trying to put your body in an optimal position for having the best workouts

but at the end of the day personal preference and what you feel is best.
Once again I have to agree with you. I don’t really notice a change in mood, but I do notice some days I just have less energy than others, or headaches etc. I really like meadows take on nutrition, but I have a few issues which really get in the way of a better program right now. I detailed some of it in my first couple posts. One is a recent back injury, which is slowly getting better. There are certain things, squats being one which I can’t do(have to use certain machines). Another is this shoulder injury I’m dealing with. I have a possible labrum tear, waiting on mri to confirm. This has really limited my pressing workouts, hence flat bench only with the shoulder saver. For these reasons alone I find I can’t follow a meadows program to the t like I used to. I do take pieces for movements I can do and actually can run entire back workouts with out an issue, to my suprise!.
Since I am in the car for 3-4 hours commuting each day and work a desk job I have started to explore other methods of getting to where I want to be, in particular for a trip I’m taking coming in about 2 weeks. With the fasting I can tell you that it is by far the absolute fastest way I have lost body fat to date, and I have not done much cardio at all, I used to do hours each day to get to this point. I just figured if I’m sitting on my ass all day, why do I need fuel? So I eat after I workout, include ample hydration, electrolytes and vitamins and for the most part seems it carries over until the next day. If I keep my workouts shorter and more intense I don’t find an issue with strength. I have done refeeds as needed also. I would rather do this a different way but until I can further change my lifestyle, it seems the most optimal for now. I have considered a few things to adjust, one being switching to eod workout schedule and doing fortitude training which gives more ability to program my own exercises and adjust volume as well. Basically it’s whole body 3x a week, alternating load and pump days. The other would be eating full days with carbs and intra nutrition around my workouts, then fasting on my off days and doing cardio. I will make more adjustments once my mri comes in and I have a better idea of what I need for my recovery. Until then this method has been shockingly good for dropping fat, For me at least lol
 
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I used to do hours each day to get tot his point. I just figured if I’m sitting on my ass all day, why do I need fuel?

this makes 0 sense.

Simple answer.. does eating 1-2 meal make it more optimal for muscle protein synthesis? Absolutely not. You watch John's channel and know better. It's ALWAYS better to eat at least 4-5 meals spread out to optimize protein synthesis. If you ate 2000 calories over 5 meals vs 1 meal you get better results with a spread out intake when it comes to protein synthesis and MPS.. You won't get fat eating the same caloric intake spread out whether you sit on your ass or not. I don't know where you got that, but eating the same caloric intake in a small window doesn't provide additional benefits to the caloric balance of your body and what you need to gain or lose weight.

The only difference is "preference" if you prioritize your training so much you would want to fuel your body adequately and provide yourself an optimal environment to train and recover.

Again I am sure you have heard John say this for years about nutrition but to each their own on how you want to do things. You can still lose a ton of Bodyfat eating more than 1-2 meals a day. it just comes down to what you want to do in the long run.
 
EMPIREMIND

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I used to do hours each day to get tot his point. I just figured if I’m sitting on my ass all day, why do I need fuel?

this makes 0 sense.

Simple answer.. does eating 1-2 meal make it more optimal for muscle protein synthesis? Absolutely not. You watch John's channel and know better. It's ALWAYS better to eat at least 4-5 meals spread out to optimize protein synthesis. If you ate 2000 calories over 5 meals vs 1 meal you get better results with a spread out intake when it comes to protein synthesis and MPS.. You won't get fat eating the same caloric intake spread out whether you sit on your ass or not. I don't know where you got that, but eating the same caloric intake in a small window doesn't provide additional benefits to the caloric balance of your body and what you need to gain or lose weight.

The only difference is "preference" if you prioritize your training so much you would want to fuel your body adequately and provide yourself an optimal environment to train and recover.

Again I am sure you have heard John say this for years about nutrition but to each their own on how you want to do things. You can still lose a ton of Bodyfat eating more than 1-2 meals a day. it just comes down to what you want to do in the long run.
Your not wrong at all And I definitely do not see a long term run on this at all. I think it has been working because I simply am cutting my cals drastically. But it has been working, so I’ve tried to get the most out of it. Once I take my trip I am back to the standard 5-6 meals a day and peri workout nutrition. I definitely have been putting fat loss as my first priority. I have still been training intensely, but it’s not the same as having 4 meals in me, spread through the day and peri workout nutrition. Not close.

I have been reading some stuff by different guys and decided to try some stuff out. Has worked well, but in the long run I want to be in a different place and that will require adequate nutrition and progressive overload. I’m going to be back to the basics soon!
 
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Day 12
Shoulders
2 hours before workout 6oz chicken breast with sugar free bbq sauce, half an avocado and three hardboiled eggs. Took two scoops of full blitz 20mins before gym with 8 oz of water. Nice flavor, definitely a lot stronger with less water, but still not too overpowering. Pump was great, endurance still great, basically took 10-15 secs rest between sets and just kept hammering away!

Cable side laterals, rotating back and forth between arms without breaks until all sets were done.
5 sets of 10-15

Rope face pulls, pull to overhead
4 sets of 20
Superset
Over and backs with red reinsurance bands
4 sets of 10

Fulcrum side laterals with curl bar
4 sets of 10-12

Heavy Db rear delt swings
45 x 40 x 3 sets
Each set drop to 10s and continued on till failure on reardelts, then say up straight and hit side delts till failure

3 sets of over and backs

Weighted extreme stretch for each shoulder: 60 secs each delt.
 
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it’s not the same as having 4 meals in me, spread through the day and peri workout nutrition. Not close.
it sure its
its the same calories
You just choose to have it in a small 2 hour window or however many meals you wanna eat after your fast
its the net caloric balance.

What is more optimal? Better MPS with the same calories
or fasting all day in a short window?

We already know the answer, and john has plenty of research to prove it for you as well.
I could also pull up all of Layne NOrton's MPS Powerpoints and research he has done over the years.

Again like I Said to each his own

You can't get fat if you eat the same calories in 4 meals as you do 2
Its impossible.
 
EMPIREMIND

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it sure its
its the same calories
You just choose to have it in a small 2 hour window or however many meals you wanna eat after your fast
its the net caloric balance.

What is more optimal? Better MPS with the same calories
or fasting all day in a short window?

We already know the answer, and john has plenty of research to prove it for you as well.
I could also pull up all of Layne NOrton's MPS Powerpoints and research he has done over the years.

Again like I Said to each his own

You can't get fat if you eat the same calories in 4 meals as you do 2
Its impossible.
I think you misunderstood me. I agree with you. My performance is better with meals spread out, no question. Hands down. Just find that I can drop my intake very low, which I have been doing with the fasting. I have had some days I might have done 700cals. I am without question doing very large deficits. I think I like the fasting because I can control my appetite really well. But at the end of the day either way I suffer when dieting. No excuses just the truth of why I like it. Again this is in no way sustainable for a long time!

Also to be clear on days I fast until 2pm I usually an eating around 1800to 2k calories spread over 3meals maybe 4.

On days I fast 24hrs I usually do 1 meal and maybe a protein shake and hour or two later. Around 1000 cals

On my refeed days probably eating 3-5k cals depending.

I DO NOT plan on doing this much longer. This weekend I actually went back to usual meals schedule.
 
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700 calories.
Just don't seem logical at all to me TBH
but carry on as you wish. Sounds like a great way to damage a metabolism
 
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Since I can't edit my post. Just seems unlogical to do a severe restriction and then a massive overfeeding (1k to 5k) a swing of 4000 calories is a matter of 4 days what you eat. Why not add your intake to 2000-25000 daily and i bet your recovery, training, and overall mood/energy would improve 10 fold

at the end of the week it would calculate out to the same net deficit on top of providing your body in a much better state for training

Just my 2 cents for you
 
EMPIREMIND

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Since I can't edit my post. Just seems unlogical to do a severe restriction and then a massive overfeeding (1k to 5k) a swing of 4000 calories is a matter of 4 days what you eat. Why not add your intake to 2000-25000 daily and i bet your recovery, training, and overall mood/energy would improve 10 fold

at the end of the week it would calculate out to the same net deficit on top of providing your body in a much better state for training

Just my 2 cents for you
I only had one refeed so far, was high carb low fat low pro. Sushi buffet. I did this after three week keto and IF. Since then I have not had another, because I simply don’t feel the need. In that time, roughly six weeks I have lost roughly 10lbs, but my body comp has improved dramatically and strentgh hasn't changed much. After my refeed I was two pounds down after two days, so it really helped keep progressing... I used to do a lot of body opus style stuff, so tried to combine it with fasting and longer periods of keto. It seems to work well for me, but I also do well with mostly any strict diet lol so I know what your saying and your reasoning. And the part about metabolism is actually my bigger concern as well. I read about these different diets and wanted to give it a shot.

I’m going to try something along the lines of your suggestions shortly! Thanks bro as always!
 
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Day 13
Nutrition: Fasted
took 2 scoops of full blitz with 16oz of water.
flavored was watered down but i worked out first thing in the morning and needed fluids. i drank half before the gym and the rest on the treadmill. My calves were pumped! great energy throughout the session and good focus.

Cardio
Incline treadmill, walking with emphasis on pushing off my feat and contracting calves at top of each step - 30mins

Rope Pushdowns
90 x 10 x 5 sets
Cable Bicep Curls
90 x 10 x 5 sets

Dip Machine
1 45 x 30
2 45's each side x 10 x 3 sets
2 45's and 25 each side x 8
DB Curls - standing
20x15
40x8 x 4 sets

Wide grip Pullups
4 sets of 6-12 to failure
60 secs rest between sets

Planks - 3 sets to failure

Day 14
Off day
2 scoops of vaso blitz in 8 oz of water. excellent watermelon flavoring!
nutrition: protein and fats through the day, no fasting!


Day 15:
took two scoops of Full blitz with 8 ounces of water. to me the flavor is stronger with 8 ounces, but i like 10-12 best. not too strong but very enjoyable to drink.
Nutrition: 3 whole eggs, 6oz chicken breast and sauteed zucchini - 1.5 hours before the workout
Energy was great and so was the focus. My rest between sets was cut down especially on the bench work. Also should mention that I’ve added more reps to my bench this week. Went from 6 sets of 5 to 5 sets of 6. Felt strong. Next week I will try to go for six sets of six.

Rope face pulls,
10 sets of 25-30 reps to pump blood. done between sets of bench - warm ups and working sets

Barbell Flat bench with Shoulder Saver
4 warm ups
working sets:
315 x 6 x 5 sets

Bent Over DB Straight Arm Extensions - lats
35 x 6 x 5 sets
superset
Low cable Rows, neutral Grip Medium width Handle - controlled with focus on the stretch, squeeze and slow negative
165 x 6
180 x 6
195 x 6
210 x 6
210 x 6

Rack Chins - wide grip
BW x 12
60 x 8 x 2 sets

Pull Ups: Neutral Grip
4 sets to failure, then 10 sec iso hold and 10 sec hanging stretch after each set

Smith Machine Wide Grip Rows with dead stops on each rep and 1 sec squeeze at top
135 x 6
185 x 6
225 x 6
275 x 6
275 x 7

Day 16
2 scoops Full Blitz in 10oz of water.
had a 8oz chicken breast and 14g of coconut oil 1.5 hour before, 1liter of water, fish oils and vitamins.
overall great energy during my session. My recovery time between sets was great, on most i used a strict timed 45secs. the pump on this workout was painful and by far the most pronounced yet. the band work was unexpectedly intense. I couldn't get my shirt off after my workout, took be 2 mins because my shoulders were so pumped! This was rather short but i absolutely could not do more. this was by far the most noticeable workout regarding the pump that I have had yet using these products. I almost regretted taking two scoops before this lol,

Reverse Pec Deck:
4 sets of 100 x 30, 45 secs rest in between.

Seated Side Laterals, strict form,
4 sets of 15 x 15, 45 secs rest in between

Spider Crawls with micro short red band
4 sets . Each set : 3 times up and down the wall
superset
Over and Backs with micro red long band
10 x 4 sets
 

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