Anyone Heard of Phasic Training?

Training Bodybuilding
21

[quote]threecoaching wrote:
here are my figures, thoughts would be appreciated:

weight: 140 lbs
body fat guess: 12%

Daily protein: 175
Daily carbs: 225
Daily fats: 100 (approx)
Total calories around 2750/2800[/quote]
That’s a good starting point. Now increase daily caloric intake by 200 calories per week until you are gaining about a pound per week.

We’ve all been there. That’s where mental toughness and determination has to take over. You have to be stubborn enough to do what’s necessary, even though you don’t like it. Picking foods that are more calorie-dense (while not eating junk) can help quite a bit, but you have to understand that it never really gets easier. The bigger you get, the more you have to eat to keep gaining. It’s up to you: Are you gonna tough it out, or just stay small?

22

There are two main things that are important in adding muscle mass:

  1. You have to get stronger in a medium to ‘high’ rep range
  2. You have to provide the body with enough calories (energy and building blocks)

So, if your basic big lifts (that I hope you’re doing? lol) like the squat/deadlifts/benching/rowing etc aren’t going up by decent amounts (say in the 6-8 rep range) especially as a beginner - you likely aren’t eating enough. Eating enough is good to make steady progress, but also, you need plenty protein too (1.5g protein per lbs bodyweight). Most don’t believe this amount is necessary and put it down to anecdotal/hearsay…

As soon as you start eating enough (especially protein/calorie dense things like red meat/eggs/nuts/milk etc…you can even make up ‘meal’ milk shakes) you’ll be able to push harder; anabolic hormones will rise and you’ll start getting strong/big.

It’s all very basic things, but it’s no use just KNOWING it, you have to do it. You have to ask yourself if your way of doing things has worked thus far? If not, maybe others are right?

23

[quote]threecoaching wrote:
any more than this and my body starts to fight back and i feel ill.[/quote]

Care to elaborate on feeling ill?

Perhaps smaller more frequent feedings, perhaps more calorie dense foods etc. Why not post a typical daily eats?

24

If you don’t know about periodization, you have no business being a personal trainer in my opinion. If your clients can press you over head, you have no business being a personal trainer in my opinion. Eat more. Add extra virgin olive oil to your shakes, 4 tbsp or so a shake. Hell add in another shake doing that and you’ve got yourself an easy 800 calories of consisting of protein and good fat.