Here’s my outlined plan, without being too specific…
Goal: Add about 10 lbs. of muscle in three weeks.
Stats: 23, 5’11", 185, ~11% bf, 4 years exp.
Nutrition:
Protein: BW x 1.5 = 280 g (34%)
Carbs: BW x 2 = 370 g (45%)
Fat: ~75 g (20%)
Total Kcal: ~3270 (as my minimum goal)
Training: 4 days/week (M,T,TH,F) training the body over three sessions.
(i.e.) Monday–Back/Biceps/Abs
Tuesday–Chest/Shoulders/Triceps
Wednesday–off
Thursday–Abs/Legs
Friday–Back/Biceps
Sat./Sun–off
Monday–C/S/T…etc
I plan to make high intensity my focus with moderate volume (higher volume for the first group trained, except legs of course) as a secondary concern. I plan to lift heavy, but in a hypertrophy rep range, with a controlled, not slow, rep pace.
Supplements:
Mag 10 (1.5 servings/3 weeks)
Surge (immediately post workout only)
Multivit (in a.m.)
MRP (either Micellean or Lean Mass Matrix because of their high fiber content)
BCAA’s (about 10g/day–5 g added to 2 mrp shakes)
MD6 (only pre workout on days I’m not feeling up to par)
Thats that. Let me know what you all think–your opinion is much respected. I suspect many will say to up my Kcal intake via increased carbs (to the tune of 3g per pound rather than 2) but my concern is actually eating all the freakin food. I already anticipate problems packing this much food all the time and finding time to eat at work…but preperation is key, I know…
thanks ladies and gents,
<200
I would first off change the program a bit so that you’re hitting each body part more frequently. If you’re not going over-board on the volume, then a steady stimulus would be better probably. Remember your anabolism and recovery will be higher, so there won’t be much need to spread out the sessions so much. I would especially hit legs more often - they are not equally important to shoulders considering they have half your body mass.
Diet wise, yes, I would suggest eating more, especially if you’re eating Berardi style. I would also add about 20g of Fish oils a day (you should do that now, to get your metabolism adjusted to them). They improve recovery quite a bit, and that’s what you want.
While prepping for the cycle, you should work on alternating heavy days (ie. 1,6 routine) with high-rep days to prep the muscles very well. Take 4 days off before starting the cycle! We want you decently healed. Luck. PS. I like your sig, it’s got personality.
Thanks dude, input appreciated. I’d love to train more frequently, perhaps I’ll reevaluate my split. As far as eating goes, I’m going to do my best, with my aforementioned Kcal total as my minimum goal…hey dude, what do you think about fruit? I was counting on bananas and apples to help get my carb count up, but a friend said fructose is most easily converted to fat (but, I don’t know how worried about that I am, considering I seem to never lose or gain fat…)
Thanks dude, input appreciated. I’d love to train more frequently, perhaps I’ll reevaluate my split. As far as eating goes, I’m going to do my best, with my aforementioned Kcal total as my minimum goal…hey dude, what do you think about fruit? I was counting on bananas and apples to help get my carb count up, but a friend said fructose is most easily converted to fat (but, I don’t know how worried about that I am, considering I seem to never lose or gain fat…)