[quote]MiJuggernaut wrote:
Cephalic_Carnage wrote:
MiJuggernaut wrote:
CC-I appreciate your help. I like the plan you recommend and will start it ASAP. As for the rep ranges I think I will go with the DC variant for now Don’t do more than 1 RP exercise per muscle-group, also, as in DC, Squats, Deads, BO rows etc are not rest-paused (anything involving the low-back in a major way, as well as flat bb bench). Any dietary advice? 2grams of Protein per lbs of bodyweight? 1.5 minimum imo, and if you train very intensely then 2 grams, yeah… Use mainly fats for energy cals and limit carbs? If you want to gain very fast, imo carbs help a lot… But if you want to lose fat, go with fat or better yet, carb cycling. Don’t expect maximal strength/size progress then, though. Has anyone you know had more success with carb cycling. Thanks again, feel less lost.
Carb cycling is fine. I’d recommend shelby’s version. It’s not what I’d do if I were training 6 days a week or wanted maximal progression speed, of course.
How WOULD you eat for maximal progression speed while training 5-6 days a week?[/quote]
2 grams of protein per lb of bodyweight (unless you’re flat out fat, but then you would try to lose fat first, of course… If your bf is somewhere in the teens, then you’re good imo), fasted low-intensity am cardio on off-days (or 3-4 days a week if I train 6 days on, preferably not on days where you train legs) to increase appetite (water + green tea extract or some such before you go and do your cardio), I’d try to separate hi carb and hi fat foods to the best of my ability… Protein with every meal (so a meal is either major carbs + major protein or major fat + major protein).
5-7 meals a day, depends on the person, not all have to be solid.
I’d make sure to get in enough fiber, too, particularly with all protein shakes and meals that are not ingested close to my training time or immediately pwo.
Carb and fat cutoff every day, usually at 7 or 8 for me (depends on when you go to bed, most regular sleeping schedules will usually net you a cutoff time at 6). After that it’s just lean protein sources and trace carbs and fiber from some vegetables, salad, tomatoes etc, no major carb or fat amounts.
That’s pretty much the standard DC diet guidelines for guys wanting to gain on the routine… I get my protein in first during the meal, usually, and carbs or fat are added to get my cal count.
Getting in 2-4 grams of fish-oil with every solid meal. Depends on amount of meals, usually averaging 10-12 grams per day.
With that kind of diet approach, you have to follow it strictly (the cutoffs, p+f/p+c and fasted am cardio etc) if you don’t want to gain too much fat (you may even get leaner over time that way and still gain major amounts of strength). You’ll eat a lot during the day, but after cutoff it’s basically a “mini diet” every day, and your body will hopefully have shifted burning/energy source emphasis to fat in the morning if you do things right (and with some help of the GT extract and possible fat-burners you are using) so that you’ll burn some during the cardio (which would normally not work well by itself at all).
That being said, I was a terribly skinny guy (though not super-lean, actually, always smooth) as a teenager and at 20y.o. (at which point I started training) and have often resorted to pizza as a major cal booster…
I’d eat a pizza as break-fast (yep, trick is to find one that tastes really good and make sure it doesn’t burn… Has to be juicy still, so to speak, and the cheese still running, plus whatever base is used makes a difference as well…) and about one or 1.5 hours after my training session of the day (PWO shake was taken in immediately after training, or at times after I got home from the gym, which took me about 10-15 minutes or so).
Not something I’d necessarily recommend to someone who started out as a fattie, but certainly a viable (and often necessary) option for skinny teenagers…
Oh, and don’t forget to eat your vegetables. 