Oh yeah- 5.10.
Good to hear. If you are lean enough or if you handle the loads well, jack those cals up to about 6000 on Saturday, then back down to baseline or even hit low CHO again on Sunday.
Nuts will also help with caloric density, but olive oil is my weapon of choice. about 2tbsp per meal for 5 meals will add 1200 cals per day. I also dig on heavy cream with my protein. But at some point (usually 4-5k cals) it gets hard to add much during the low CHO phase. This is where the loading period becomes your preferred method to jack calories. Just watch what you can handle and increase slowly. Say no more than about 1000 cals above your current intake. See how you do for about 2-3 weeks as far as leanness and weight. Then do this again as needed.
And if you are indeed well adapted, then a full loading day every 5th day is also a good techinque to use if you truly have difficulty gaining weight. But that is if you are well adapted, which you should be by now. 
DH
[quote]Amonero wrote:
DH wrote:
Yes. MODOK wrote:
DH wrote:
I forgot how deceptively subtle the overall fatigue is on this program. You get through the workouts just fine, but systemic fatigue builds during the ramps nonetheless. I’m getting the deep down bone ache feeling this program used to give me.
BBB, the dual factor theory at its finest…
DH
Are you on the program right now?
Big Hoss! remember you from way back in the day in the original AD thread…I’ve been on it since, that and NHE.
Find it hard to get 4000+ calories though…Right now I’m downing a shake with 60g protein, 10 g flax seeds, 30 g rapeseed oil, 30 g olive oil and 30 g cream…
The rest of the time it’s mostly fish and oil, eggs and oil, chicken and oil…And cruciferous vegetables.
[/quote]
[quote]DH wrote:
Good to hear. If you are lean enough or if you handle the loads well, jack those cals up to about 6000 on Saturday, then back down to baseline or even hit low CHO again on Sunday.
Nuts will also help with caloric density, but olive oil is my weapon of choice. about 2tbsp per meal for 5 meals will add 1200 cals per day. I also dig on heavy cream with my protein. But at some point (usually 4-5k cals) it gets hard to add much during the low CHO phase. This is where the loading period becomes your preferred method to jack calories. Just watch what you can handle and increase slowly. Say no more than about 1000 cals above your current intake. See how you do for about 2-3 weeks as far as leanness and weight. Then do this again as needed.
And if you are indeed well adapted, then a full loading day every 5th day is also a good techinque to use if you truly have difficulty gaining weight. But that is if you are well adapted, which you should be by now.
DH
Amonero wrote:
DH wrote:
Yes. MODOK wrote:
DH wrote:
I forgot how deceptively subtle the overall fatigue is on this program. You get through the workouts just fine, but systemic fatigue builds during the ramps nonetheless. I’m getting the deep down bone ache feeling this program used to give me.
BBB, the dual factor theory at its finest…
DH
Are you on the program right now?
Big Hoss! remember you from way back in the day in the original AD thread…I’ve been on it since, that and NHE.
Find it hard to get 4000+ calories though…Right now I’m downing a shake with 60g protein, 10 g flax seeds, 30 g rapeseed oil, 30 g olive oil and 30 g cream…
The rest of the time it’s mostly fish and oil, eggs and oil, chicken and oil…And cruciferous vegetables.
[/quote]
Yep, I am adapted. On occasion I’ve gone for over two weeks without loading, and can’t say I feel much of a difference energy-wise. Still get pretty good pumps too. What I’ve done lately is limit my load to the last meals of the day, getting anywhere from 200 to 300 g of carbs once a week. I fear the whole-day carbups as I did them a few years back and ballooned from 83 to 95 kg in three months, mostly fat. I trust I won’t be that lazy again.
I’ll give it a shot!
I’m not particularily lean though, never have been, but with 6 workout days and a cutoff around 6-7 at night it should be enouugh to stop alot of the fat gain (I hope) - I’ll have to be conscious about it.Looking forward to having a go at 6000 kcal 
Thanks for the pointers!
I am fairly new here but wanted to comment on this thread. I have followed the 6 day per week program off and on throughout my career. I have always experienced great results with that program. Mainly, training each mgroup 3 times per week with 3-5 working sets per muscle group. Usually, I split my routine up into upper and lower just to eliminate as much carry over as possible.
After looking at some of the posts on this thread I am back on this program. Can’t wait to see how much progress can be achieved.
I’m giving some serious consideration to bailing on this ramp… was late for work for the 1st time today as i feel like utter dogshit. The 90 sec rest is really stating to take hold and my body ain’t dealing with it well.
My appetite is gone down the drain, forcing dry chicken breast down my throat is NOT fun. Have 2 days left in Week 2 next week it goes down to 1 minute rest !!
I’ll finish this week and see how i feel Monday if i still feel like the walking dead then i i’ll have to decide one way or the other.
Smalltobig: Maybe take a day or 2 off then resume the program. I found that does wonders for me.
Looking through some of my journals I found that I usually took a few days off every 4 weeks or so. I understand that’s not following the program to a T.
Don’t give up on a plan just because u are feeling a little worn down.
Sorry if I have given un wanted advice. Good luck.
Michael
[quote]SmallToBig wrote:
I’m giving some serious consideration to bailing on this ramp… was late for work for the 1st time today as i feel like utter dogshit. The 90 sec rest is really stating to take hold and my body ain’t dealing with it well.
My appetite is gone down the drain, forcing dry chicken breast down my throat is NOT fun. Have 2 days left in Week 2 next week it goes down to 1 minute rest !!
I’ll finish this week and see how i feel Monday if i still feel like the walking dead then i i’ll have to decide one way or the other.
[/quote]
Are you doing jump-sets a lot?
[quote]MODOK wrote:
SmallToBig wrote:
I’m giving some serious consideration to bailing on this ramp… was late for work for the 1st time today as i feel like utter dogshit. The 90 sec rest is really stating to take hold and my body ain’t dealing with it well.
My appetite is gone down the drain, forcing dry chicken breast down my throat is NOT fun. Have 2 days left in Week 2 next week it goes down to 1 minute rest !!
I’ll finish this week and see how i feel Monday if i still feel like the walking dead then i i’ll have to decide one way or the other.
Why in the hell are you eating dry chicken breasts? You weigh a buck and some change and have a fast metabolism. You should be eating a bucket of KFC instead.
Stay with the plan, but ease up on the diet…eat some stuff thats “bad for you”. You will get more calories in that way. Take your next day off work and just eat anything you want all day long…it could really help out.
[/quote]
A gallon of milk and pizza FTW
[quote]MODOK wrote:
SmallToBig wrote:
I’m giving some serious consideration to bailing on this ramp… was late for work for the 1st time today as i feel like utter dogshit. The 90 sec rest is really stating to take hold and my body ain’t dealing with it well.
My appetite is gone down the drain, forcing dry chicken breast down my throat is NOT fun. Have 2 days left in Week 2 next week it goes down to 1 minute rest !!
I’ll finish this week and see how i feel Monday if i still feel like the walking dead then i i’ll have to decide one way or the other.
Why in the hell are you eating dry chicken breasts? You weigh a buck and some change and have a fast metabolism. You should be eating a bucket of KFC instead.
Stay with the plan, but ease up on the diet…eat some stuff thats “bad for you”. You will get more calories in that way. Take your next day off work and just eat anything you want all day long…it could really help out.
[/quote]
I’ve used this “method” on several occasions when I didn’t have the discipline to eat all my meals clean. I’m more concerned about putting on mass than I am about limiting fat gain, so I’m not too concerned for the time being.
[quote]MODOK wrote:
Just knock it out. Nothing is ever as bad as it seems. If you start thinking how bad it sucks, just think about all the other people throughout history that had to do shit MUCH suckier than this. Building the pyramids was a bitch. Lifting 200 ton stones all day every day for 20 years with no peri-workout nutrition or chicken breasts…just a stale piece of bread and a rock to sleep on.
The human body is EXTREMELY adaptable. It can take unreal amounts of work without breaking. We are just huge pussies in the modern age.[/quote]
This has to be one of the most true statements I’ve read in awhile. Just give your all for the 1 hour in the day that you train, the other 23 you can rest, talk, and do what you want.
And in no way do I mean to question anyone’s intensity or decimation. Sometimes we just need a little reinforcement.
[quote]Bonechiro wrote:
MODOK wrote:
Just knock it out. Nothing is ever as bad as it seems. If you start thinking how bad it sucks, just think about all the other people throughout history that had to do shit MUCH suckier than this. Building the pyramids was a bitch. Lifting 200 ton stones all day every day for 20 years with no peri-workout nutrition or chicken breasts…just a stale piece of bread and a rock to sleep on.
The human body is EXTREMELY adaptable. It can take unreal amounts of work without breaking. We are just huge pussies in the modern age.
This has to be one of the most true statements I’ve read in awhile. Just give your all for the 1 hour in the day that you train, the other 23 you can rest, talk, and do what you want.
And in no way do I mean to question anyone’s intensity or decimation. Sometimes we just need a little reinforcement.[/quote]
Knocking it must be simple for ye then i’ve been in the gym totalling LESS than 8 weeks !
I’ll do that “eat whatever” day tomorrow see if that helps, but i cannot walk around work like a freaking zombie, if i fuck up a test/ smear there will be hell to pay so i HAVE to put my job 1st. Should have seen me last 2 days, stumbling into shit.
I’ll know by Sunday night, if i’m even somewhat more normal i’ll run i through, Modok your a pharmacist i’m sure you cannot turn up at work half out of it !
[quote]MODOK wrote:
Building the pyramids was a bitch. Lifting 200 ton stones all day every day for 20 years with no peri-workout nutrition or chicken breasts…just a stale piece of bread and a rock to sleep on.[/quote]
How did I miss this? Pure gold. Didn’t realize you were that old, MODOK
[quote]MODOK wrote:
SmallToBig wrote:
I’m giving some serious consideration to bailing on this ramp… was late for work for the 1st time today as i feel like utter dogshit. The 90 sec rest is really stating to take hold and my body ain’t dealing with it well.
My appetite is gone down the drain, forcing dry chicken breast down my throat is NOT fun. Have 2 days left in Week 2 next week it goes down to 1 minute rest !!
I’ll finish this week and see how i feel Monday if i still feel like the walking dead then i i’ll have to decide one way or the other.
Also, STB… the symptoms you describe only mean that the ramp is working exactly as its supposed to. It drives you into overtraining, which goes right along with what you are describing…but when you enter supergrowth this will dissappear. I would be concerned if this was happening in supergrowth, but in a ramp its just the way it is supposed to work.
Just knock it out. Nothing is ever as bad as it seems. If you start thinking how bad it sucks, just think about all the other people throughout history that had to do shit MUCH suckier than this. Building the pyramids was a bitch. Lifting 200 ton stones all day every day for 20 years with no peri-workout nutrition or chicken breasts…just a stale piece of bread and a rock to sleep on.
The human body is EXTREMELY adaptable. It can take unreal amounts of work without breaking. We are just huge pussies in the modern age.[/quote]
Thank you for these words - talk about perspective.
It’s a pleasure to have your expertise here.
I’ve gotta ask again…you ARE sleeping right?
I used to be able to convince myself I was sleeping when I was 16-17 and startin to train hard…well sleeping to me was getting 3-4 hours on a school night, come home, nap, workout, chill with friends till 3-4am…then wake up the next day for school…and act like a zombie in class lol.
Oh and get bad marks anndddddd not do an ounce of homework haha.
My zombie days are over…I’m so happy lol.
Then keep your rest at 2 minutes for the whole ramping phase. It is very intense to both add sets and drop rests. This makes the density increase exponentially. If you only add the sets you are still getting the core of the program.
Week 1 to week 2 is a 33% increase in volume. Week 2 to week 3 is a 25% increase in volume. By keeping the rests at 2 mins, you will still rebound in supergrowth.
Its back to a reduced volume of 3 sets and its a 50% increase in rest. (going from 2mins to 3 mins.)
The concepts and structure are very good on BBB. So IF you MUST, then do the above and hang in there.
Or jump to the 4 day program if you are doing the six. That is where I have decided to start again at.
DH
[quote]SmallToBig wrote:
I’m giving some serious consideration to bailing on this ramp… was late for work for the 1st time today as i feel like utter dogshit. The 90 sec rest is really stating to take hold and my body ain’t dealing with it well.
My appetite is gone down the drain, forcing dry chicken breast down my throat is NOT fun. Have 2 days left in Week 2 next week it goes down to 1 minute rest !!
I’ll finish this week and see how i feel Monday if i still feel like the walking dead then i i’ll have to decide one way or the other.
[/quote]
[quote]DH wrote:
Then keep your rest at 2 minutes for the whole ramping phase. It is very intense to both add sets and drop rests. This makes the density increase exponentially. If you only add the sets you are still getting the core of the program.
Week 1 to week 2 is a 33% increase in volume. Week 2 to week 3 is a 25% increase in volume. By keeping the rests at 2 mins, you will still rebound in supergrowth.
Its back to a reduced volume of 3 sets and its a 50% increase in rest. (going from 2mins to 3 mins.)
The concepts and structure are very good on BBB. So IF you MUST, then do the above and hang in there.
Or jump to the 4 day program if you are doing the six. That is where I have decided to start again at.
DH
[/quote]
Speaking of which, what would you guys think about keeping weights exactly the same throughout the ramp? If anything it seems like you would be lucky to do that and as you mentioned not only are you getting the significant increase in volume each week but also if your reducing rest times as laid out your largely increased work density as well, seems like keeping the weight would be fine and a large progression with the reduced rest time and increased volume.
[quote]pumped340 wrote:
DH wrote:
Then keep your rest at 2 minutes for the whole ramping phase. It is very intense to both add sets and drop rests. This makes the density increase exponentially. If you only add the sets you are still getting the core of the program.
Week 1 to week 2 is a 33% increase in volume. Week 2 to week 3 is a 25% increase in volume. By keeping the rests at 2 mins, you will still rebound in supergrowth.
Its back to a reduced volume of 3 sets and its a 50% increase in rest. (going from 2mins to 3 mins.)
The concepts and structure are very good on BBB. So IF you MUST, then do the above and hang in there.
Or jump to the 4 day program if you are doing the six. That is where I have decided to start again at.
DH
Speaking of which, what would you guys think about keeping weights exactly the same throughout the ramp? If anything it seems like you would be lucky to do that and as you mentioned not only are you getting the significant increase in volume each week but also if your reducing rest times as laid out your largely increased work density as well, seems like keeping the weight would be fine and a large progression with the reduced rest time and increased volume.[/quote]
Then you may as well skip the ramp.
Doing a lot of volume with little rest with 135 isn’t going to cause your muscles to grow bigger than a set with 315 or whatever would.
Why don’t you just try to increase the weight on the first set as often as you can and then just decrease it on the other sets as needed? You want to get strong as fast as you can manage (without injury). That’s not going to happen by turning this into a crossfit workout.
(and besides, how do you know you won’t be able to increase the weight? Planning to do the same weight for the whole ramp sounds like one of those stupid hypothetical things someone comes up with on the internet all the time Your body doesn’t want to be huge and muscular, you’ll just have to force it. So go ahead and TRY to progress in weight. If you end up having to lift the pink DB’s by the 5th or whatever set, then so be it… Those extra sets are just there to get you somewhat overtrained and thus prep you for the regular training phase)
Feel alot better today went to bed at 10pm and didn’t get up to 3pm the next day!
Ate my normal days food, but i went and bought a Jalfrezi dinner aswell along with some ice-cream, and yes i did go to then gym 
Still feel over-worked but that’s the point of the program, it was that fogginess that was really freaking me out, think i’ll stick with some more carbs around my workout might make me feel better lol.
And thanks DH but f*ck it ill see this through ! (hopefully :P)
Thank you all for your support, and for the slap on the head (ahem Modok) i’ll get it done somehow !
[quote]SmallToBig wrote:
Feel alot better today went to bed at 10pm and didn’t get up to 3pm the next day!
Ate my normal days food, but i went and bought a Jalfrezi dinner aswell along with some ice-cream, and yes i did go to then gym
Still feel over-worked but that’s the point of the program, it was that fogginess that was really freaking me out, think i’ll stick with some more carbs around my workout might make me feel better lol.
And thanks DH but f*ck it ill see this through ! (hopefully :P)
Thank you all for your support, and for the slap on the head (ahem Modok) i’ll get it done somehow !
[/quote]
Yep, go beat the logbook.
And perhaps eat a little more 
You’ll have to increase your intake every now and again to keep progressing, anyway… May as well eat a little extra during the ramps to get through them.