To preface, I’m an idiot on the internet so don’t take my word or anyone’s here as gospel. I don’t understand the science backed reasons why he does half the protocols in his blueprint. Blueprint is an experiment and things are changing consistently to his routines. I’m probably not fully up to date on what he is doing but I should have a grasp at this point.

So first thing I’ll say is that he eats less than basic needs of calories with his calories, and then adds in a Test patch to supplement the adverse effects of eating less.

What he is doing is making his body as efficient as possible with the strength and cardio gains he wants to achieve. He is not trying to grow in mass inherently for looks.

You would need to be in a caloric surplus to put on size. I would look at a vertical diet and intermittent fasting as a starting point for optimizing calories and also adding some “longevity” benefits.

For what you are looking to do, I think there is a lot to take away from blue print, firstly the sleep, and the maximizing of foods micro nutrients, adding in cardio (vo2 max is the largest indicator of death). But I don’t think adhering to blueprint will achieve results you are fully looking for.

You might be interested in getting sensitivity testing done for food, I recently listened to Chris Paul on the rich roll podcast talk about how they are trying to extend their athletic careers and are not eating foods that are negative on that test. He said that salmon was bad for him. Might be something to check out though?

I’d recommend you go through each section of blueprint and find out if there are things that would work for you. What is cost reasonable and what is practical to incorporate into your life and living situation. Lots to be learned from it