My Muscle Revolution 2008

Nutrition
1

I just completed my 6P40 Quest program (Goal: 6 pack)(see original post at: http://www.T-Nation.com/tmagnum/readTopic.do?id=1763480. I am happy to say that I was successful on this quest. See final results at http://www.T-Nation.com/tmagnum/readTopic.do?id=1889542

I am now following a new program I created and titled: My Muscle Revolution 2008. Goal is to achieve 8 pounds of lean muscle mass in a year (My birthday January 18, 2009) and maintain a fat percentage 7 to 8. (Currently at 6.6) My resources are as follows: Muscle Revolution by Chad Waterbury, Precision Nutrition by John Berardi, Nutrient Timing by John Ivy and of course a daily dose of reading from T-Nation.

Current Supplemenation are as follows: Metabolic Drive (Low-Carb, Biotest)), Surge (Biotest), Glutamine (VitaminShoppe), Creatine (Biotest), MV(GNC), Power Drive (Biotest), BCAA (Biotest), Flameout (Biotest), Alpha Male (Biotest), REZ-V (Biotest), ZMA (Biotest), and Greens+.

Here’s a sample of a typical daily diet or “feeding opportunities” as I’ve adopted to call it since following the Precision Nutrition by John Berardi:

5:45A - BCAA\Power Drive\REZ-V
6:00A - 7:00A - Drive to work
7:00A - Egg omelette (5 white\1 whole) or HB eggs 5 or 6, green salad\Olive Balsamic dressing, Chicken breast or roast beef or salmon or any other source of solid protein, fruit (any fruit) or sometimes steel cut oat meal or quinoa, flame out, MV
9:00A - Alpha Male
10:00AM - Supershake (Metabolic Drive low carb, Flax meal, almonds or other nuts) some time I add mint extract to make it more yummy
12:00P - Chicken breast or roast beef or salmon or any other source of solid protein, green salad\Olive Balsamic dressing, fruit, BCAA, Flameout
2:00P - Alpha Male
3:00P - Supershake (Metabolic Drive low carb, Flax meal, almonds or other nuts)
4:00P - Biotest Surge Drink half on the way to gym and half while working out.
4:30 - 6:00P - Workout
6:15P - Biotest Surge
7:30P - Chicken breast or roast beef or salmon or any other source of solid protein, green salad\Olive Balsamic dressing, (no-fruit), BCAA, Flameout, MV
9:00P - Supershake (Metabolic Drive low carb, Flax meal, almonds or other nuts)

Workout Routine:
ABBH - Anti-Bodybuilding Hypertrophy
Here’s a link to my current progress chart:
( Anti-Bodybuilding Hypertrophy I )

I would greatly appreciate it if all of you can feed me back on what you think of this plan.

Here’s a question too:

  • It is reasonable for me to expect to gain 1 lb per month with about 500 surplus calories daily. My maintenace Kcal is 1900 (122 X 16). I consume about 2400 per day with the hope of gaining 1 pound per month. Currently at 6.6 BF percentage. I am currently 122 lbs (No clothes, upon waking up).

Thank you in advance. Have a great week ahead of all of us and Happy Chinese New Year to everyone.

Al

2

Though i understand you wish to keep your bodyfat percentage low, i would want to add more carbohydrate to that diet. I appreciate that they are recieved from your pre/during/post drinks and from the nuts, add some heavier starches into your main meals. Brown Rice, Pasta, oatcakes.

If fat gain is a major issue then maybe drop the dressing on your salad, your fat requirements are being met by oily fish and Flameout and maybe add some cardio first thing in the morning before eating - jst be sure to take some glutamine before hand.

Thats how i would go about this, and would hopefully add at least 10 - 14 lbs in a year starting at 122.

Otherwise your program and dedication looks solid.
As far as 500kcal surplus this is not enough. 1900kcal maybe your basal metabolic rate for a 122 television fiend, but they wont be doing squats and deadlifts :wink:

i would be aiming for around 3200kcal, then increase/decrease dependant on fat gain/muscle gain or loss.

all the best

4

I think you’ve put in good research man, and from your 6 pack quest we know you can do the work.

Go for it!