Following CT

Bigger Stronger Leaner Competitive Bodybuilding
1

After reading and reading and reading on this site, I have a plan that I want to try. CONSTRUCTIVE criticism welcome! and im assuming joe brooks will give me a some shit but thats ok haha.

Height: 6ft
Weight: 165lb FFB @ 225…(skinny fat)
Age: 20

Goals: Gain LBM while lowering BF%.
Ideal (at the moment, things may change when i reach my goal): 190lb <10%BF%.

Nutrition (clean): Carb Cycling…Protein ~250 Fat ~110g
Monday: Chest/Shoulders- High(er) carb day…weak body part ~200
Tuesday: Back/Traps- Mod carb day…am carbs and PWO ~125
Weds: Bi/Tri- only Surge PWO carbs ~50
Thurs: OFF- no carbs other than green veggie
Friday: Hamstrings- Low(er) carb day ~125
Sat: Quads- Mod carb day…weak body part ~150
Sun: Off- no carbs other than green veggie

Calories
High Carb days: ~2800
Mod: ~2500
Low: ~2200

Question: On lower carb days should I bump up the fat to raise calories or keep fat and protein constant throughout. Also can I afford more carbs, with my workload? I am going to need more calories but its damn near impossible to eat much more protein so should I up my fats and carbs?

Workout:
HSS-100
Monday: Chest/Shoulder
Tuesday: Back/Trap
Weds: Bi/Tri
Thurs:OFF
Friday: Hamstrings
Sat: Quads
Sun: OFF

Energy-System Work:
Should I do any??
Maybe sprints on Off days or jump rope?

My job in the summer is manual labor, so I am outside doing something from 6am-3pm, so I do a lot of NEPA (mowing lawns, weed whacking etc)

Constructive Criticism welcome and appreciated

2

Am i getting some sorta reputation? lol!

3

A complicated one this, but at first glance…
Your questions:

AFAIK, the low carb days are meant to be lower calorie days too, this is to help deplete glycogen storage, increasing insulin sensitivity in the muscles and also increasing glucagon release, helping with fat loss.

I think the energy systems is a good plan, once you have assessed how you fare on the diet, energywise-fat wise etc…

I dont understand your weight numbers… former fat bastard who weighs 165lbs used to be 225lbs?

Your carb cycling seems good to me… workout is fine (freq. low for me but that is personal).

I know you say your calories need to go up, but if it is enough for you to fuel your workouts, and with the carb cycling, it should be… and the high protein, then within 3 months, all being well, you should be on your way to building some muscle without gaining/maybe losing fat.
(i am not sure your current shape? Muscular? Did you design the plan? you are experienced?) I dont want to patronize you.

Overall, from what i have seen, i like it… do it and tweak as you go… if you feel there are not enough calories add some, (~2500 for a 165lb-er is decent for you IMO - but i have worked as a labourer too and i know how demanding it can be calorie wise!) if you feel you are gaining fat, reduce either the carbs or fats - you have room on both, Or add the energy systems work…
If you are really burnt out, increase your calories maybe, seeing as you have active job.

your ratio is around
pro:car:fat
45:35:20-high carb
55:20:25-mod carb
60:15:25-low

And i like it, i am always in favour of no more than 2o-25% fat, even low carb… use protein to make up for it. I like it… if you can stick to it, i think it will work nicely for you. Keep fibre high as possible…

OK?!

Joe

4

Not a bad rep, its more of a compliment than anything. I appreciate the help…yea i was 225 now im 165

Im kinda of muscular i guess, my legs and arms are veiny but I hold my fat in my stomach area and some in my chest.

I have been lifting since high school but serious for about a year. I am basically going for better body comp.

Once i finish non-specialized HSS-100 (4mths), i will asses where i am and what I need to work on and maybe do a month of TBT then back to a specialized HSS-100 (chest probably)

My diet is very clean, I don’t ever buy junk food, i gave up alcohol and rarely cheat, maybe a scoop of frozen yogurt.

5

Hey Alaw,
How long have you been lifting? I think I remember Thib saying that HSS-100 is a pretty advanced program and requires a good recovery ability. Not saying you shouldn’t do it, just throwing in my two cents.

BWI

6

I have been lifting for a while. The last i’d say year and a half I have been serious. I used to do a high volume routine and recovered relatively quickly, then I switched to a low volume routine (the 25 method). If I feel my body is recovering slow I will reassess my routine and make HSS-100 a 9 day split instead of 7.
E.G
Monday- Chest/Shoulder
Tuesday-Bi/tri
Weds- Off
Thursday- Quads
Friday- Off
Sat- Back/Trap
Sun- Off
Monday- Hamstrings
Tuesday- Off
Weds- start routine over

Thats what I love about HSS-100, its very flexible.

I did HSS-100 for my back the other day and my lats already feel bigger, so I feel very satisfied after a workout, which definitely makes my diet easier to follow since I can see/feel results.

7

My supps for this journey are:
Metabolic Drive
Surge Recovery
ZMA
Power Drive
REZ-V
BCAA
Creatine
and a minimal dose of HOT-ROX

8

I have NEVER done a nine day split in my life… no offence but i hope my recovery isnt such that i need to. I don’t feel like i get my results from a simple 4 or 5 day split over a week, training the body once.
Even with very high sets, intensity techniques on all sets etc to totally fatigue… i just really respond to 2+ times a week.

Joe

9

I don’t think I will need a longer split, that was just a hypothetical deal. My recovery isn’t that bad especially with ZMA, fish oil and Surge

10

Is this the right type of diet for my goals??

11

I know CT says to gain average muscle with no fat gain is 105-110%x maintenance. Lean gain is ideally what i would like to do. I don’t care about losing fat because if I gain muscle and keep the same amount of fat, and ideally BF% would decrease, while my body comp is looking better right?

ps what formula is best to determine maintenance 17xbodyweight like Chris Aceto says?

12

[quote]alaw4516 wrote:
I know CT says to gain average muscle with no fat gain is 105-110%x maintenance. Lean gain is ideally what i would like to do. I don’t care about losing fat because if I gain muscle and keep the same amount of fat, and ideally BF% would decrease, while my body comp is looking better right?

ps what formula is best to determine maintenance 17xbodyweight like Chris Aceto says?[/quote]

Here:
http://www.T-Nation.com/readArticle.do?id=460331

I’d take John Berardi over any other nutritionist at the moment.

13

EEEMMM i’d DEFINATELY say your over 2500 for normal days !
2500 is for your avg couch potato ! NOT for someone who weight trains 4-6 days a week !

And can i ask whats with all this carb cycling ???
Low/med/low/med …
As Shugs and most definately CT said YOU CANNOT CHASE TWO RABBITS !!!
PICK ONE ONLY ONE, ONE AND ONLY

A) Fat Loss
B) Gaining LBM

Its ONE or the other… look up Prof X and CT’s discussion on this, will help you some bit.
Decide which one and if its fat loss then you cant do HSS-100 your recovery abilities would be screwed.

14

CT says that its possible to gain muscle and lose fat with carb cycling in his carb cycling codex…my main goal is to gain LBM with as little fat gain as possible.

Is this possible with Carb Cycling?

Has anyone done carb cycling and what results did they get?

15

Look yes you can TRy do both or you can do 1 THEN do the other, thereby not confusing the hell out of your body…
up to you though.