…My surgery kept me out of the gym for 5 weeks and I dropped down to 168lbs. I did a mass gain program from Nov - Apr and got up to 194lbs. I used a targeted carbs approach taking in about 50g carbs a day, on my 4 workout days carbs increased to about 140g with the additional carbs coming peri-workout. Occasionally I’d do some cheating, like at a birthday party…[/quote]
Hey AC, can you elaborate more on this program? How many days a week did you train? Did you do splits/full-body, what exercises, etc, etc? Thanks!
…My surgery kept me out of the gym for 5 weeks and I dropped down to 168lbs. I did a mass gain program from Nov - Apr and got up to 194lbs. I used a targeted carbs approach taking in about 50g carbs a day, on my 4 workout days carbs increased to about 140g with the additional carbs coming peri-workout. Occasionally I’d do some cheating, like at a birthday party…
Hey AC, can you elaborate more on this program? How many days a week did you train? Did you do splits/full-body, what exercises, etc, etc? Thanks!
[/quote]
Well the nutrition part stayed the same I just slowly added more food as time went on.
As for the workouts it was a series of weight training programs. I did what I could do based on my injuries. I used compound movements (ie Rows, Pullups, Shoulder Press, Box Squats). Reps were usually in the 8-10 range.
No cardio was done during this time.
Nov & Dec
4 days a week, used mostly machines as I was just back from surgery
Day 1: Back/Biceps/Traps/Legs (Right Leg Only)
Day 2: Chest/Shoulders/Tris/Abs
Day 3: Back/Biceps/Traps/Legs (Right Leg Only)
Day 4: Chest/Shoulders/Tris/Abs
Jan
3 or 4 days a week. Thought my knee was ready to go but had a setback. Orginally had 2 leg days a week but had to remove them and added in an extra back day.
Day 1: Back/Chest/Arms
Day 2: Back/Traps
Day 3: Shoulders
Feb
4 days a week
Day 1: Back/Calves
Day 2: Chest/Arms
Day 3: Legs
Day 4: Shoulders
Mar
3 days a week
Day 1: Back/Triceps
Day 2: Legs
Day 3: Shoulders/Biceps
April
4 days a week
Day 1: Upper Body
Day 2: Lower Body
Day 3: Upper Body
Day 4: Lower Body
[quote]NZ RABBIT wrote:
Great thread. I see you do cardio post-weights AC. Are your rest days complete rest or do you add some early fasted cardio in there also?
[/quote]
I do 30 minutes incline treadmill walking on 3 of the off days. Not early morning fasted because I don’t want to sacrifice sleep.
Great physique! Looks like you spent some time putting the diet together. I’ve cut and pasted it to see what some of that stuff is for. What is the purpose of adding salt, and are you mixing it in your food or how are you taking it? Thanks
Cheers AC. Got another one for you if you’ll bare with me;
If you had to name one factor that has had the largest effect with regards to muscle gain for you: what would you say that would be? Eg, a training methodology or dietary practise or perhaps even a supplementation protocol?
[quote]AryanEmpire wrote:
Great physique! Looks like you spent some time putting the diet together. I’ve cut and pasted it to see what some of that stuff is for. What is the purpose of adding salt, and are you mixing it in your food or how are you taking it? Thanks[/quote]
Most of the time I sprinkle the salt on the food. On occasion I put it in a glass of water.
The salt is iodized salt. Most people don’t get enough iodine from food so I use the iodized salt. Iodine is good for your thyroid amongst other benefits.
Salt also has alot of benefits. There is an article on this site by Scott Abel that goes into detail.
[quote]NZ RABBIT wrote:
Cheers AC. Got another one for you if you’ll bare with me;
If you had to name one factor that has had the largest effect with regards to muscle gain for you: what would you say that would be? Eg, a training methodology or dietary practise or perhaps even a supplementation protocol?
Thanks AC so the answer to both goals for you is nutrition. Great, can you elaborate more. Eg, within the broad context of nutrition is there a particular habit that you feel has had the largest effect for you? Not meaning to put words into your mouth but it could habits such as ‘ensuring protein at each meal’, ‘high meal frequency’ etc etc.
[quote]NZ RABBIT wrote:
Thanks AC so the answer to both goals for you is nutrition. Great, can you elaborate more. Eg, within the broad context of nutrition is there a particular habit that you feel has had the largest effect for you? Not meaning to put words into your mouth but it could habits such as ‘ensuring protein at each meal’, ‘high meal frequency’ etc etc.
Cheers [/quote]
Eating right for your goal and bodytype. Trying to add size, add calories. Trying to get cut, cut calories. Don’t handle carbs well, then follow a low carb diet.
[quote]eliasmavs99 wrote:
40g BCAA? Can you explain the rationale behind this. Obviously you have the results to prove its effectiveness, but can you expand on this? Thanks.[/quote]
Megadosing BCAA around the workout was based on CTs writings. You’d have to read his articles and looker room for specifics.
To be honest I don’t dig too much into the science of stuff, if I try something and it works. I stick with it.
For conditioning, have you checked out any of Ross Enamait’s writings? I know Nate Dogg has some of his books, but you also seem super conditioned so I am wondering if you picked up anything from Ross.
I’m also blown away by those measurements. You carry the muscle really well. I am 5’7 think I’d have to be 185-190 to look as good as you do (at around 8% bf).
Is there any sort of nutritional or supplementation protocol you’ve played with that really blew you away in terms of how effective it was? Anything you tried and said, “Shit, why haven’t I done this before?”