Lean Mass Diet On HFT Routine?

Training Bodybuilding
1

This is my first week on a custom HFT (High-Frequency Training) split, and I have a few questions on the diet.

Right now this is what I have been doing:

Monday: Off
Tuesday: 8x3 AM 2x12 PM
Wednesday: 2x25 (nutrient partitioning)
Thursday: 6x4 AM 3x8 PM
Friday: 2x25 or 1x50 (or 2x25 AM, 1x50 PM)
Saturday: 4x6 AM 1x24 PM

My stats are:
Age: 18
Height: 6’2
Weight: 172lbs
Body fat: ~7% (calipers + 4%)

My current diet:

Workout days: 3150 calories (300g protein/210g carbs/120g fat)

  • Carbs pre/post workout only
    Off days: 2600-2800 cals (275g protein/145g carbs/120g fat)
  • carbs in meal 1 only + 1/2 grapefruit

Now that I have switched over to training 2x/day again (I have done this in the past with success), how should I manipulate my pre/post workout nutrition and calories for the added workouts?

I had been drinking XTend/WPI during workouts, and this week with the commencing of this routine have changed it to the following:

-90 min Pre-workout:
30g barley/1c milk/1 scoop GF-Pro/2tbsp Peanut Butter

-30 min Pre-workout:
NO-Shotgun + 5g Xtend

-During workout:
15g Xtend + 10-30g Waxy Maize/Vitargo

-30 min Post workout:
30g barley/1c milk/1 scoop GF-Pro

I do this 2x/day on the days indicated as two-a-days.

All of my meals after this or in between workouts have been protein/veggies/EFA’s

Now how should I change this to fit my HFT schedule?

What about cardio? Can I do 20 minutes of LI cardio Post-Workout?

Edit: My goal is to gain lean mass with minimal fat gain. My lifestlye right now is just lift, eat, rest, and study–pretty simple, yet perfect for this type of a routine.

What should I do here? Help is appreciated…

2

??

3

i would say you are pretty much eating to stay 6’2" 172lbs, and being so concerned with your bodyfat when you are practically a rail is going to keep you at just that. seriously, at that height and weight you can afford to put the calipers away and not worry about bodyfat for a while. fucking eat!

4

Well I am wondering how much I should bump up the cals to fit in the new routine, etc. from my old intake to start. 300?

5

[quote]cobain67 wrote:
Well I am wondering how much I should bump up the cals to fit in the new routine, etc. from my old intake to start. 300? [/quote]

bump…

sorry guys

6

if youve been eating ~3200 cals and going nowhere, immediately go to 4000. from there i would also suggest increasing, but not right away. maybe 4000/day x 2 weeks, then bump up a little from there- say 4200-4300. once youre really getting 4000, your weight should start to increase, by maybe a pound a week or so. after that, youll have to figure out what works. if, in a few weeks, your weight isnt increasing/your lifts arent increasing anymore, bump up another couple hundred cals/day. at this point, ~4000 is right around maintenance for me, at 5’9" 205lbs. technically, if i were to follow one of those fancy BBing calculators, i would maintain ~3200, but i can tell you im getting at least 4000, and going neither up or down. obviously, i am more active than i give myself credit for when using one of those calculators, so the extra 7-800 cals im burning up somewhere.

7

[quote]cobain67 wrote:
This is my first week on a custom HFT (High-Frequency Training) split, and I have a few questions on the diet.

Right now this is what I have been doing:

Monday: Off
Tuesday: 8x3 AM 2x12 PM
Wednesday: 2x25 (nutrient partitioning)
Thursday: 6x4 AM 3x8 PM
Friday: 2x25 or 1x50 (or 2x25 AM, 1x50 PM)
Saturday: 4x6 AM 1x24 PM

My stats are:
Age: 18
Height: 6’2
Weight: 172lbs
Body fat: ~7% (calipers + 4%)

My current diet:

Workout days: 3150 calories (300g protein/210g carbs/120g fat)

  • Carbs pre/post workout only
    Off days: 2600-2800 cals (275g protein/145g carbs/120g fat)
  • carbs in meal 1 only + 1/2 grapefruit

Now that I have switched over to training 2x/day again (I have done this in the past with success), how should I manipulate my pre/post workout nutrition and calories for the added workouts?

I had been drinking XTend/WPI during workouts, and this week with the commencing of this routine have changed it to the following:

-90 min Pre-workout:
30g barley/1c milk/1 scoop GF-Pro/2tbsp Peanut Butter

-30 min Pre-workout:
NO-Shotgun + 5g Xtend

-During workout:
15g Xtend + 10-30g Waxy Maize/Vitargo

-30 min Post workout:
30g barley/1c milk/1 scoop GF-Pro

I do this 2x/day on the days indicated as two-a-days.

All of my meals after this or in between workouts have been protein/veggies/EFA’s

Now how should I change this to fit my HFT schedule?

What about cardio? Can I do 20 minutes of LI cardio Post-Workout?

Edit: My goal is to gain lean mass with minimal fat gain. My lifestlye right now is just lift, eat, rest, and study–pretty simple, yet perfect for this type of a routine.

What should I do here? Help is appreciated…[/quote]

Ok, I’ve been on this plan for 1 week now, and the workouts are cake…

Anyhow, I am a bit concerned being as my lifestyle right now is pretty sedentary…

Here’s my schedule:

Meal 1: 6:30am
check emails, etc for 1hr

  • 8:00AM: AM Training Session (Xtend/WM)
  • 10:00AM: PW Meal
    Study and do deskwork at home
  • 12:30PM: Meal 3
    Continue Studying
  • 3:30PM: Meal 4
    Hop back online and check emails/forums
  • 4:00PM: PM Session (XTend/Waxy Maize)
  • 6:00PM: Meal 5
    Shower, relax at home
  • 9:00PM: Meal 6
    Back on the ol PC
  • 10:00PM: Sleep

You see, I am pretty sedentary ATM, as I am going thru the ACE Certification course… I just basically sit around, workout, sometimes get up and walk around a bit outside, eat, train, sleep.

Should Itry to increase my G-Flux more by doing cardio etc? Also, I have just started X-Factor (AA), and am slightly worried about excess BF gain due to my inactive state.

8

[quote]cobain67 wrote:
cobain67 wrote:
This is my first week on a custom HFT (High-Frequency Training) split, and I have a few questions on the diet.

Right now this is what I have been doing:

Monday: Off
Tuesday: 8x3 AM 2x12 PM
Wednesday: 2x25 (nutrient partitioning)
Thursday: 6x4 AM 3x8 PM
Friday: 2x25 or 1x50 (or 2x25 AM, 1x50 PM)
Saturday: 4x6 AM 1x24 PM

My stats are:
Age: 18
Height: 6’2
Weight: 172lbs
Body fat: ~7% (calipers + 4%)

My current diet:

Workout days: 3150 calories (300g protein/210g carbs/120g fat)

  • Carbs pre/post workout only
    Off days: 2600-2800 cals (275g protein/145g carbs/120g fat)
  • carbs in meal 1 only + 1/2 grapefruit

Now that I have switched over to training 2x/day again (I have done this in the past with success), how should I manipulate my pre/post workout nutrition and calories for the added workouts?

I had been drinking XTend/WPI during workouts, and this week with the commencing of this routine have changed it to the following:

-90 min Pre-workout:
30g barley/1c milk/1 scoop GF-Pro/2tbsp Peanut Butter

-30 min Pre-workout:
NO-Shotgun + 5g Xtend

-During workout:
15g Xtend + 10-30g Waxy Maize/Vitargo

-30 min Post workout:
30g barley/1c milk/1 scoop GF-Pro

I do this 2x/day on the days indicated as two-a-days.

All of my meals after this or in between workouts have been protein/veggies/EFA’s

Now how should I change this to fit my HFT schedule?

What about cardio? Can I do 20 minutes of LI cardio Post-Workout?

Edit: My goal is to gain lean mass with minimal fat gain. My lifestlye right now is just lift, eat, rest, and study–pretty simple, yet perfect for this type of a routine.

What should I do here? Help is appreciated…

Ok, I’ve been on this plan for 1 week now, and the workouts are cake…

Anyhow, I am a bit concerned being as my lifestyle right now is pretty sedentary…

Here’s my schedule:

Meal 1: 6:30am
check emails, etc for 1hr

  • 8:00AM: AM Training Session (Xtend/WM)
  • 10:00AM: PW Meal
    Study and do deskwork at home
  • 12:30PM: Meal 3
    Continue Studying
  • 3:30PM: Meal 4
    Hop back online and check emails/forums
  • 4:00PM: PM Session (XTend/Waxy Maize)
  • 6:00PM: Meal 5
    Shower, relax at home
  • 9:00PM: Meal 6
    Back on the ol PC
  • 10:00PM: Sleep

You see, I am pretty sedentary ATM, as I am going thru the ACE Certification course… I just basically sit around, workout, sometimes get up and walk around a bit outside, eat, train, sleep.

Should Itry to increase my G-Flux more by doing cardio etc? Also, I have just started X-Factor (AA), and am slightly worried about excess BF gain due to my inactive state.[/quote]

dude stop you weigh nothing. you have to gain a little fat to gain muscle. if you start gaining to much fat cut the calories down. every couple weeks reevaluate yourself. dotn be scared to gain fat. you can always cut later. i jsut go off of a cut and have a six pack now im getting into a bulk i know ill lose the six pack but ill be alot happier with the 30 pounds of muscle ill gain by next summer when i cut again.