1 year goal

[YoungIntricateMuscle]

I have realized that gaining a lot of muscle takes more then 4 intense months, but i takes more like a whole year of dieting and training. So i made my plan for the future year. Right now i am at 137 pounds 10.5% bodyfat, 5ft 7, ectomorph, 16 years old. I plan to bulk over the summer to only 144 pounds as i don't have access to the gym as much and lots of food since i will be in europe for the whole summer.

So September 3rd, which is a sunday, will start out my 42 week journey, and i should be at 144 pounds (7 pounds i gained over the summer)

My plan is to get from 144lbs 10% bf to 164lbs 7% bf (20 pounds of all muscle)

Here it is below. As you can see i plan to have my 1 rep max go up by 5 pounds a week, which i will keep track based on my 8 rep max. It would be easier to keep track by doing flat bench press all the time but, you have to switch it up so that's what i will be doing

I will be working out 3 times a week and eating 250-300 grams of protein and 200 grams of carbs, and 100 grams fat a day when mass dieting.

I just need someone to look it over and tell me if the weight gains of 1 pound a week and strength gains based on bench press are realistic per week. By the end of the 10 months i hope to get my 1 rep bench press to 300 lbs.

My Current Workout - 45 minute workout session - I will compress this to three times a week, Chest, tri's, and shoulder then Legs then Back and bi's for september thru june, due to future job.

Sun. - Rest (diet cheat day)
Mon. - Chest - 4 sets (weight increase on each set) bench press(alternate from flat/incline/decline each week) , 1 set bench press burnout, and 1 superset incline dumbell flies for isolation and then 5 sets of dips to max
Tues. - Shoulders and Abs - 4 sets (weight increase on each set)dumbell shoulder press, 1 set dumbell shoulder press burnout, 1 superset lateral rises, 3 supersets of shrugs
Weds. - Legs
Quads-
4 sets (weight increase on each set) sqauts, 1 burnout set squats, and 1 superset leg extension
Hams -
4 sets (weight increase on each set) straight legs, 1 set burnout straight leg, and 1 superset leg reverse curls
Calves - 3 strip sets on seated machine
Thurs. - Biceps, triceps, and abs
Biceps
2 sets Barbell Curl - 6 reps
2 sets Inclined Curl - 6 reps
2 sets Preacher Curl - 6 reps
2 sets of Chin-Ups - as many as possible
Triceps
Triceps Rope Pressdown, 2 sets of 4-6 reps
One Arm Triceps Extension, 2 sets of 4-6 reps (each arm)
Skull Crushers, 2 sets of 4-6 reps
Kickbacks, 2 sets of 4-6 reps (each arm)

Friday - Back and Abs
5 sets wide grips pullups to max, 4 sets (weight increase on each set) of dumbell rows, 1 set row burnout, and 3 strip sets of lat pulldowns
Sat. - Rest

Week 1 – 145 (lbs bodyweight) – Mass Gain – BP(bench press 1 rep max) – 160 (130 x 8) – Flat - BB

Week 2 – 146 – Mass Gain – BP – 165 (135 x8) – Incline - BB

Week 3 - 147 – Mass Gain – BP – 170 (140 x 8) – Decline - BB

Week 4 - 148 – Mass Gain– BP – 175 (145 x 8) – Flat - BB

Week 5 - 149 – Mass Gain– BP – 180 (150 x8) – Incline - BB

Week 6 - 150 – Mass Gain– BP – 185 (155 x 8) – Decline - BB

Week 7 - 151 – Mass Gain– BP – 190 (160 x 8) – Flat - BB

Week 8 - 152 – Mass Gain– BP – 195 (165x 8) – Incline - BB

Week 9 - 153 – Mass Gain– BP – 200 (170 x8) – Decline - BB

Week 10 - 154 – Mass Gain– BP – 205 (175 x 8) – Flat - DB

Week 11 - 155 – Mass Gain– BP – 210 (180 x 8) – Incline - DB

Week 12 - 156 – Mass Gain– BP – 215 (185 x 8) – Decline - DB

Week 13 - 157 – Mass Gain– BP – 220 (190 x 8) – Flat - DB

Week 14 - 158 – Mass Gain – BP – 225 (195 x 8) – Incline - DB

Week 15 - 159 – Mass Gain– BP – 230 (200 x 8) – Decline - DB

Week 16 - 160 – Mass Gain– BP – 235 (205 x 8) – Flat -DB

Week 17 - 161 – Mass Gain– BP – 240 (210 x 8) – Incline -DB

Week 18 - 162 – Mass Gain– BP – 245 (215 x 8) – Decline -DB

Week 19 - 163 – Mass Gain– BP – 250 (220 x 8) – Flat - DB

Week 20 - 164 – Mass Gain– BP – 255 – Flat - BB - By January 20th, 2007 (8 reps of 225 with four “45lbs” plates)

Week 21 – 163 – Fat loss – 12% bf- Boxing/Wrestling

Week 22 – 162 – Fat loss – 11% bf - Boxing/Wrestling

Week 23 – 161 – Fat loss – 10% bf – Back to normal - Boxing/Wrestling

Week 24 – 160.5 – Fat loss – 9.5% bf (February 17) – Boxing/Wrestling



Week 25 – 160 – Fat Loss – 9% bf- Boxing/Wrestling

Week 26 – 159.5 – Fat loss – 8.5% bf- Boxing/Wrestling

Week 27 – 159 - Fat loss – 8.0% bf - Boxing/Wrestling

Week 28 – 158 - Fat loss - 7.5 bf(March 17) - Boxing/Wrestling

Week 29 –159 - Mass gain – BP – 255 -

Week 30 – 160- Mass gain – BP - 260 (March 31st)

Week 31 - 161- Mass gain – BP - 265

Week 32 - 162- Mass gain – BP - 270

Week 33 - 163- Mass gain – BP - 275

Week 34 - 164- Mass gain – BP - 280

Week 35 - 165- Mass gain – BP- 285

Week 36 - 166- Mass gain – BP -290

Week 37 - 167- Mass gain – BP- 295

Week 38 - 168- Mass gain – 300 POUND BENCH PRESS – May 26, 2006

Week 39 - 167- Fat Loss – 10% bf

Week 40 – 166 – Fat Loss – 9 % bf(June 9th)

Week 41 – 165 - Fat Loss – 8% bf

Week 42 – 164 - Fat Loss – 7 % bf (Sat. June 23rd) Graduation Day

 

[oso0690]

I have realized that gaining a lot of muscle takes more then 4 intense months, but i takes more like a whole year of dieting and training. So i made my plan for the future year. Right now i am at 137 pounds 10.5% bodyfat, 5ft 7, ectomorph, 16 years old. I plan to bulk over the summer to only 144 pounds as i don't have access to the gym as much and lots of food since i will be in europe for the whole summer.

So September 3rd, which is a sunday, will start out my 42 week journey, and i should be at 144 pounds (7 pounds i gained over the summer)

My plan is to get from 144lbs 10% bf to 164lbs 7% bf (20 pounds of all muscle)

Here it is below. As you can see i plan to have my 1 rep max go up by 5 pounds a week, which i will keep track based on my 8 rep max. It would be easier to keep track by doing flat bench press all the time but, you have to switch it up so that's what i will be doing

I will be working out 3 times a week and eating 250-300 grams of protein and 200 grams of carbs, and 100 grams fat a day when mass dieting.

I just need someone to look it over and tell me if the weight gains of 1 pound a week and strength gains based on bench press are realistic per week. By the end of the 10 months i hope to get my 1 rep bench press to 300 lbs.

My Current Workout - 45 minute workout session - I will compress this to three times a week, Chest, tri's, and shoulder then Legs then Back and bi's for september thru june, due to future job.

Sun. - Rest (diet cheat day)
Mon. - Chest - 4 sets (weight increase on each set) bench press(alternate from flat/incline/decline each week) , 1 set bench press burnout, and 1 superset incline dumbell flies for isolation and then 5 sets of dips to max
Tues. - Shoulders and Abs - 4 sets (weight increase on each set)dumbell shoulder press, 1 set dumbell shoulder press burnout, 1 superset lateral rises, 3 supersets of shrugs
Weds. - Legs
Quads-
4 sets (weight increase on each set) sqauts, 1 burnout set squats, and 1 superset leg extension
Hams -
4 sets (weight increase on each set) straight legs, 1 set burnout straight leg, and 1 superset leg reverse curls
Calves - 3 strip sets on seated machine
Thurs. - Biceps, triceps, and abs
Biceps
2 sets Barbell Curl - 6 reps
2 sets Inclined Curl - 6 reps
2 sets Preacher Curl - 6 reps
2 sets of Chin-Ups - as many as possible
Triceps
Triceps Rope Pressdown, 2 sets of 4-6 reps
One Arm Triceps Extension, 2 sets of 4-6 reps (each arm)
Skull Crushers, 2 sets of 4-6 reps
Kickbacks, 2 sets of 4-6 reps (each arm)

Friday - Back and Abs
5 sets wide grips pullups to max, 4 sets (weight increase on each set) of dumbell rows, 1 set row burnout, and 3 strip sets of lat pulldowns
Sat. - Rest

Week 1 – 145 (lbs bodyweight) – Mass Gain – BP(bench press 1 rep max) – 160 (130 x 8) – Flat - BB

Week 2 – 146 – Mass Gain – BP – 165 (135 x8) – Incline - BB

Week 3 - 147 – Mass Gain – BP – 170 (140 x 8) – Decline - BB

Week 4 - 148 – Mass Gain– BP – 175 (145 x 8) – Flat - BB

Week 5 - 149 – Mass Gain– BP – 180 (150 x8) – Incline - BB

Week 6 - 150 – Mass Gain– BP – 185 (155 x 8) – Decline - BB

Week 7 - 151 – Mass Gain– BP – 190 (160 x 8) – Flat - BB

Week 8 - 152 – Mass Gain– BP – 195 (165x 8) – Incline - BB

Week 9 - 153 – Mass Gain– BP – 200 (170 x8) – Decline - BB

Week 10 - 154 – Mass Gain– BP – 205 (175 x 8) – Flat - DB

Week 11 - 155 – Mass Gain– BP – 210 (180 x 8) – Incline - DB

Week 12 - 156 – Mass Gain– BP – 215 (185 x 8) – Decline - DB

Week 13 - 157 – Mass Gain– BP – 220 (190 x 8) – Flat - DB

Week 14 - 158 – Mass Gain – BP – 225 (195 x 8) – Incline - DB

Week 15 - 159 – Mass Gain– BP – 230 (200 x 8) – Decline - DB

Week 16 - 160 – Mass Gain– BP – 235 (205 x 8) – Flat -DB

Week 17 - 161 – Mass Gain– BP – 240 (210 x 8) – Incline -DB

Week 18 - 162 – Mass Gain– BP – 245 (215 x 8) – Decline -DB

Week 19 - 163 – Mass Gain– BP – 250 (220 x 8) – Flat - DB

Week 20 - 164 – Mass Gain– BP – 255 – Flat - BB - By January 20th, 2007 (8 reps of 225 with four “45lbs” plates)

Week 21 – 163 – Fat loss – 12% bf- Boxing/Wrestling

Week 22 – 162 – Fat loss – 11% bf - Boxing/Wrestling

Week 23 – 161 – Fat loss – 10% bf – Back to normal - Boxing/Wrestling

Week 24 – 160.5 – Fat loss – 9.5% bf (February 17) – Boxing/Wrestling



Week 25 – 160 – Fat Loss – 9% bf- Boxing/Wrestling

Week 26 – 159.5 – Fat loss – 8.5% bf- Boxing/Wrestling

Week 27 – 159 - Fat loss – 8.0% bf - Boxing/Wrestling

Week 28 – 158 - Fat loss - 7.5 bf(March 17) - Boxing/Wrestling

Week 29 –159 - Mass gain – BP – 255 -

Week 30 – 160- Mass gain – BP - 260 (March 31st)

Week 31 - 161- Mass gain – BP - 265

Week 32 - 162- Mass gain – BP - 270

Week 33 - 163- Mass gain – BP - 275

Week 34 - 164- Mass gain – BP - 280

Week 35 - 165- Mass gain – BP- 285

Week 36 - 166- Mass gain – BP -290

Week 37 - 167- Mass gain – BP- 295

Week 38 - 168- Mass gain – 300 POUND BENCH PRESS – May 26, 2006

Week 39 - 167- Fat Loss – 10% bf

Week 40 – 166 – Fat Loss – 9 % bf(June 9th)

Week 41 – 165 - Fat Loss – 8% bf

Week 42 – 164 - Fat Loss – 7 % bf (Sat. June 23rd) Graduation Day

Your goal of adding 1 lb muscle/fat a week is reasonable, but I highly doubt you'll be able to add 5lbs to your or 8rm for 20+ weeks. The 1rm seems a bit farfetched too, but it may be doable seeing all the westsiders aim for gaining 5 lbs a week. Also, you do realize that the angle of bench press adds or subtracts from the difficulty? I don't think incline will go up that fast, and even for declines, that is a lot of gain

 

[The Shadow]

you are looking at a gain of 23.4 pound of PURE MASS AND a drop in BF at the same time.

Knowing that a "pound" is worth abut 3500 calories and that you need to AVERAGE 0.56 pounds of lean mass per week, that requires an additional 1950 calories per week OVER AND ABOVE maintenance.


I don't think the weight program as listed will get you there.

Think along the lines of:

http://www.elitefitness.com/forum/showthread.php?t=98518&highlight=school





with a few testimonials...there are a TON more...just scattered on other threads:

http://www.elitefitness.com/forum/showthread.php?t=138371&highlight=school

 

[BiggT]

The link The Shadow provided is very good....also check out the sticky at the top of the training board too.

Anything based on gradually increasing big, compound lifts and eating more calories than you burn will grow muscle.

Your goals aren't unfathomable, but I think for a young guy with LOTS of room for growth, you're too worried about long-term planning. Just do the simple things on a consistent basis (getting strong and eating is 99% of this) and don't sweat the other 1% details and you will be fine.

One thing, you said 'switching it up' is good....that is not necessarily the case. If you're progressing with something, milk it for all it's worth.....at your level you can make consistent, solid gains for quite a while.....you need a guage, something you can measure progress with.

If you bench 200x5 today and 235x5 in three months, you made progress.....if you bench 205x5 today and do a different press every week for 3 months and you still bench 205x5 in three months, then you wasted your time.

 

[Anthrax Invasion]

Having a plan is good, but trying to plan out every week in detail like that is a bit of a waste. Get a scale to weigh yourself at a 0.2 gradient, gain between 0.8 and 1.0 pounds a week, eat at least your bodyweight (lbs.) in grams of protein, and follow any non-moronic training plan (Lyle's Bulking Routine, 5x5, HST, DC [within reason], WSB [really, if you're looking to PL], or some generic program that follows the principles of muscle growth). This should get you there, while keeping you relatively lean (depending, of course, upon your ability to partition calories).

Trying to gain too fast will just lead to excess fat gain - not worthwhile, in my opinion. Bulk a bit slower, take some fat with it, and then shed it off in the end (provided you don't get too fat in between).

Maybe try a shot of apple cider vinegar with higher carb meals and with big meals in general to help with partitioning.

Maybe buy UD2.0 and try the mass gaining version if you want to add mass (albeit at a slower rate) while staying lean (i.e., really minimal fat gain).

Or, try AAS.

 

[The Shadow]

Or, try AAS.

Brilliant.

 

[Maks]

Or, try AAS.

Recommending AAS to a 16 year old is really, really bad form.

Dont listen to this. If you really want to try them out (which i wont recommend), you have plenty of time for that lots of years later and AFTER you have gained 50 pounds.

Really, this makes me puke.

 

[Anthrax Invasion]

Recommending AAS to a 16 year old is really, really bad form.

Dont listen to this. If you really want to try them out (which i wont recommend), you have plenty of time for that lots of years later and AFTER you have gained 50 pounds.

Really, this makes me puke.

It was a joke, settle the fuck down.

 

[Maks]

Ok, my joke detector was not on. Well, what can i say. Im german.

 

[Anthrax Invasion]

Ok, my joke detector was not on. Well, what can i say. Im german.

Word? Me too. Italian & German.

 

[GSP]

you are looking at a gain of 23.4 pound of PURE MASS AND a drop in BF at the same time.

Knowing that a "pound" is worth abut 3500 calories and that you need to AVERAGE 0.56 pounds of lean mass per week, that requires an additional 1950 calories per week OVER AND ABOVE maintenance.

[/url]

Be careful with this one. A pound of fat has about 3500 Kcal in it, a pound of muscle has much less, more like 600-800 Kcal per pound. It's tough to back into caloric needs this way because of how the body's metabolism will shift in response to a given level of nutrition and training.

 

[SgtSlaughter]

"You must spread some Karma around before giving it to Anthrax Invasion again."

Eat big, train big... be big. You'll get there young padawon.

 

[The Shadow]

Be careful with this one. A pound of fat has about 3500 Kcal in it, a pound of muscle has much less, more like 600-800 Kcal per pound. It's tough to back into caloric needs this way because of how the body's metabolism will shift in response to a given level of nutrition and training.

you are mising my point.

as you stated, a pound of fat ~3500 cals. 454 grams time 9 cals/gram minus the approximate 10% water content yields about 3500 cals.

Under the same calculation....454 grams times 4 cals per gram = ~1800 cals plus a bit of intra-muscular fat, bhla blah blah....most reputable info states that cals in a pound are somewhere between 1700 and 2500. But thats not the point either.

Protein synthesis REQUIRES energy right??

So, beyond the fact that there are x-amount of cals in muscle- there is an energy factor that goes in to making said pound.

It's the same thing as saying that if I bench 315 for 10 reps, then my total amount lifted could be considered 3150 pounds, yes?

...but you forget about the actual work that goes into loading the bar.

Same kinda thing....

If you are looking to gain 24 pounds of LBM in 42 weeks....eating only 600 cals/wk above maintenance aint gonna get it done.

 

[GSP]

you are mising my point.

as you stated, a pound of fat ~3500 cals. 454 grams time 9 cals/gram minus the approximate 10% water content yields about 3500 cals.

Under the same calculation....454 grams times 4 cals per gram = ~1800 cals plus a bit of intra-muscular fat, bhla blah blah....most reputable info states that cals in a pound are somewhere between 1700 and 2500. But thats not the point either.

Protein synthesis REQUIRES energy right??

So, beyond the fact that there are x-amount of cals in muscle- there is an energy factor that goes in to making said pound.

It's the same thing as saying that if I bench 315 for 10 reps, then my total amount lifted could be considered 3150 pounds, yes?

...but you forget about the actual work that goes into loading the bar.

Same kinda thing....

If you are looking to gain 24 pounds of LBM in 42 weeks....eating only 600 cals/wk above maintenance aint gonna get it done.

I think we're on the same page re: the main point, it's definitely going to take some heavy eating to reach that goal!

I'm just not a fan of the use of those calculations for energy requirements. 1800 is still an overestimation. protein contains 4 calories per gram, but lean muscle is about 70% water, therefore of the 454 grams per pound, probably about 100g is actually protein.

Don't get me wrong, I don't mean to nitpick, the 'loading the bar' portion of building muscle actually shows up in the form of electron and covalent bonds that holds the cells in muscle together, and is therefore part of the 600 Kcal estimate. But on a more abstract level, an excess of energy must be present for the body to be 'comfortable' adding additional muscle.

But since I do agree with the main premise, I am indeed just nitpicking! The man needs to pick up a knife and fork!

 

[The Shadow]

I think we're on the same page re: the main point, it's definitely going to take some heavy eating to reach that goal!

I'm just not a fan of the use of those calculations for energy requirements. 1800 is still an overestimation. protein contains 4 calories per gram, but lean muscle is about 70% water, therefore of the 454 grams per pound, probably about 100g is actually protein.

Don't get me wrong, I don't mean to nitpick, the 'loading the bar' portion of building muscle actually shows up in the form of electron and covalent bonds that holds the cells in muscle together, and is therefore part of the 600 Kcal estimate. But on a more abstract level, an excess of energy must be present for the body to be 'comfortable' adding additional muscle.

But since I do agree with the main premise, I am indeed just nitpicking! The man needs to pick up a knife and fork!

LMFAO @ at your bond talk(you are talking to a Chemist)...and that is my point - you refer to bonds, I refer to the overal energy of syntheis....same thing.

..and while we are on the subject.....100 grams of protein you mentoned....the protein turnover due to cortisol etc is another reason that you cant simply look at Xcals in a pound and calculate from there.

 

[SgtSlaughter]

i love it, battle of the minds.

In short...

EAT, little guy... E-A-T!

 

[GSP]

LMFAO @ at your bond talk(you are talking to a Chemist)...and that is my point - you refer to bonds, I refer to the overal energy of syntheis....same thing.

..and while we are on the subject.....100 grams of protein you mentoned....the protein turnover due to cortisol etc is another reason that you cant simply look at Xcals in a pound and calculate from there.

Ha. Well, I'm not exactly a practicing, chemist, but my undergrad is animal physiology, which was fairly intensive in Bio Chem and O-chem courseload. In any event, it appears we have little left to argue over.

 

[Anthrax Invasion]

Organic Chem looks like a bitch and a half.

 

[fortunatesun]

I use the lazy man's method of calculation : link

 

[Anthrax Invasion]

Berardi is a retard. His caloric "requirements" are way too steep. He's a fucktard.

Dr. John Berardi PhD

You know, because he insists on mentioning his degree twice and rubbing it in your face.

 

[fortunatesun]

I think in YIM's case it's probably all good. He's a self-admitted ectomorph that can't gain weight on a normal diet.

 

[YoungIntricateMuscle]

thanks for the quick replies.....yeah Oso, the numbers that look like for incline are really just maxes for my normal flat bench. I just put them there incase i decide to not alternate from flat, incline, and decline. Im still confused on how much protein, fat (and what kind), and calories i need per day to gain 1 pound of muscle per week naturally. Also, what is a good workout program for working out 5 times a week?

Yeah, this stuff gets more complicated everyday. What happened to the meathead days of bodybuilding.

Here is what my current mass diet looks like. What should i add and subract to it for perfect muscle gains and limited fat gain.

I will go on fatloss diet for 8 weeks after 20 weeks of mass dieting so i can always lose some extra fat. Then from week 28 to 38 mass diet again. Then last 4 weeks, from 39-42, go on a fat loss diet again. Im thinking instead of doing these cycles, do 28 weeks straight of mass dieting, then 12 week of fat loss. Or 15 weeks of mass dieting, followed by 6 weeks fat loss, then 15 weeks of mass diet again, then another 6 weeks of fatloss dieting. What would be the best way to go for these 42 weeks?

g=grams of protein unless in paranthesis

Meal 1 – 50g – 7:00 am
4 boiled eggs – 24g
1 cup cooked oatmeal – 10g (54 grams of complex carbs)
2 cups nonfat milk – 16g (22 grams simple carbs)

Meal 2 – 25g – 10:30 am
1 slice multigrain bread – 5g (30 grams of complex carbs)
3 ounce oven roasted healthy choice turkey breast – 15g
Monterey Jack cheese – 5g
w/ lettuce and a thin slice of tomato

Meal 3 – 35g – 12:00 pm
5 ounce Breaded Fried/Baked Chicken Breast Strips – 35g
Or
Can of tuna in water with lemon squeezed and cracked pepper – 35g

With baked diced up yam or potato - (30 grams of complex carbs)

Meal 4 – pre-workout – 20g – 3:00pm
1 scoop Bipro with real strawberry powder – 20g (wow! try this, best tasting shake ever and nutrients from dried strawberry!)

Workout: 3:00pm-4:00pm


Meal 5 – after-workout – 20g – 5:30pm
1 scoop Bipro with real strawberry powder – 20g
1 medium banana and 1 medium apple (30 grams simple carbs)

Meal 6 – 55g - 7:00pm
7 ounces steak/lamb/flounder/tilapia/chicken -50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus
Or
12 inch Subway sweet onion chicken teriyaki with honey oat bread – 50g


Meal 7 – 55g – 9:00pm
7 ounces - steak/lamb/flounder/tilapia/chicken – 50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus

Meal 8 – 27g -10:00pm
Low fat Cottage Cheese or Low fat Farmer’s Cheese – 11g
2 cups nonfat milk – 16g (22 grams simple carbs)

Total Carbs - 248 grams ( didn't count vegetables because i don't always make them)
Total Protein - 281 grams

 

[YoungIntricateMuscle]

Im thinking of stepping it up a notch on the protein shakes, and doing 2 scoops of bipro preworkout- 40g protein, 2 scoops of bipro afterworkout- 40g protein, which would bump my protein intake to 321 grams of protein a day, still taking note that i will be 144 by sept. 4. Yeah that is like 2.2 times my bodyweight for protein. The only problem with so much protein is nitrogen waste, which could effect my kidneys. Whey is only 16% utilized as protein as the rest is used as glucose calories since the nitrogen atom gets stipped away causing nitrogen waste which is not good for kidneys and the liver since it converts it the nitrogen to urea and you piss it all out later. Eggs are 50% utilized with no nitrogen waste, then if you have a free form powder of the 8 essential amino acids then supposbly they are 99% utilized as protein with only 1% of it being used as energy or glucose creating nitrogen waste. I got this info from a company selling a free form amino acid powder. It all made sense when i read it, i hope its not bullshit talk about certain proteins, and a percentage of them gets converted to glucose. But if its all true i found a very cheap way of getting all the 8 essential amino acids as you need all 8 of them in your body at the same time for protein synthesis to occur. Also taking free form will avoid going through the complicated digestive process and the need of digestive enzymes to degrade the protein, such as trypsin and chymotrypsin.

Here is the cheap powder from bulknutri - http://www.1fast400.com/?products_id=1975 or 1000g for $50. 15 grams preworkout and 15 grams postworkout would completely beast your body with protein synthesis. Enough for a whole month at those two doses a day for $50 a month. The only problem is that it probably tastes like complete shit. So maybe capsuling it and taking 10 caps preworkout and 10 after. Then again thats a hell lot of capsules. I just really believe in the theory of free aminos and them getting completely utilized. Any thoughts?

 

[theprofessor]

on diet maybe swap bedtime milk with all natural peanut butter..

 

[YoungIntricateMuscle]

How about adding wholewheat bread with peanut butter and 2 tbsp unsweetened jelly to the last meal. Oh shit that's a hell lot of food.

 

[Anthrax Invasion]

Alright, IYM - you need to learn to space out your posts buddy. I'm not reading all of that.

The first thing I caught, and will comment on, is that you do NOT need 40 grams of protein pre- and post-workout. One scoop (for me that's 23 grams, ON 100% Whey) is fine pre- and post. Hell, you really don't even need THAT much. Don't go crazy - that won't make and break your gains. Eat 4-6 large or fairly large meals daily, with protein and veggies in each. That's it. Train right (i.e., get stronger in the 3-8 rep range), and look for an increase of 0.8 to 1.0 pounds on the scale every week.

Please, do not make the same mistakes as a lot of us - focus on these major details ONLY. Do not get caught up in ANYTHING else.

 

[YoungIntricateMuscle]

yeah i know. I do only use 1 scoop pre and post. Im a hardgainer, so its very tempting to use 2 scoops, on the other hand im getting enough. Yes i agree with you on focusing on major details like training hard, total calories, and being consistent. But when you are on a bodybuilding diet, the foods you eat are not that enjoyable and you get use to just eating for a cause not satisfaction and end up wanting to perfect your diet no matter how much you need to eat.

 

[YoungIntricateMuscle]

Also, you never know when something might work, so it doesn't hurt to try. If it works, then what the heck, why not. Sometimes you need to make mistakes to learn from then, otherwise you will never learn. Learning is time and trial and error, not just consistently doing same thing day in and day out. What i want to figure out is the porportion of protein, carbs, and fats. Thats the only details i want to be able to perfect. Also keep in mind that my goal of gaining 20 pounds of lean muscle in 10 months is not that simple as 4-6 meals a day and getting stronger within each week.

Based on the article here http://www.johnberardi.com/articles/nutrition/masseating_1.htm (nice find, FS) I need a total of 3,548 calories a day just to maintain.

RMR= 22 x 55 + 500 = 1700 calories

1.6-1.7 for Moderate (some activity during day)
RMR x Activity Factor = 1700 calories x 1.6 = 2,734 calories

Intense free weight lifting... 6
Cost of Exercise Activity = Body Mass (in kg) x Duration (in hours) x MET value
61kg x 1.5 x 6 = 549 calories

TEF(thermal effect) = RMR x 0.15 for high protein diet (more than 1 gram per pound of bodyweight)
1700 calories x .15 = 255 calories

RMR plus activity factor 2,734 calories + cost of weight training 549 calories + and TEF 255 calories and we get a grand total of about 3538 calories

On the days I don’t workout assuming I workout 3 times a week, I get in an extra 1647 calories per week assuming I have a cheat day on Sunday and get around 3,000 calories on the cheat day. (549 x 3 days = 1646 calories). So an extra 1647 calories per week is not bad. That means I am getting about an extra 170 grams of protein, 140 grams carbohydrates, and 70 grams fat,Now I just need to figure out exactly how much extra protein, carbohydrates, and fat in surplus I need.

 

[Anthrax Invasion]

This is what I mean regarding thinking too much. Since you claim you have a lot of trouble adding weight, take your bodyweight, multiply it by 20, and eat that amount for a week or two.

Don't gain? Add 200-300 more calories. Do that until you see the scale going up 0.8 to 1.0 pounds a week.

Get a scale with a 0.2 lb. gradient, weigh yourself every morning after you go to the bathroom, preferably in the same clothing (my socks change my weight by 0.2 lbs.) so you get accurate results. Every seventh day, aim to see that weight increase.

 

[YoungIntricateMuscle]

oh.....i get what you are saying by gradually increasing calories as to not rapidly gain gain fat on they way. Man taking steroids is so much easier then this shit. No wonder supplement companies make so much money by advertising to lazy people, and the guys who own the companies probably look like shit. Well, most of them.

 

[Anthrax Invasion]

Steriods make it too easy. I wouldn't ever touch 'em.

 

[YoungIntricateMuscle]

i would only touch them after 10 years of training and if it could get me a pro card but i would still think about it and probably stay natural. But that obviously will never happen with my genetics. Who knows though.

I still need help with a good 5 day split workout (mon.- fri) and how i should cycle my mass diet and fatloss diet. any thoughts?

 

[YoungIntricateMuscle]

I think i perfected my diet. The ratio of fat to carbs to protein is 32% - 32% - 36%, which is good enough.


Cals/Fat/Carb/Prot

Meal 1
4 Eggs, whole, cooked, hard-boiled 310 21 2 25
1/2 cup cooked instant quaker oatmeal 153 2 31 4
2 cups nonfat Milk 172 1 24 17

Meal 2
2 ounces healthy choice oven roastedTurkey Breast 50 0 1 11
1 slice Cheese, Swiss, lowfat 51 1 1 8
1 slice whole wheat bread 79 1 15 3

Meal 3
5 ounces Chicken, breast, with or without bone 258 7 0 47
1 medium Potato 156 0 36 3
2 cups nonfat Milk 172 1 24 17

Meal 4
1 scoop Whey protein 145 1 11 21

Meal 5
1 scoop Whey protein 145 1 11 21
Banana, raw 109 1 28 1
Apple, raw 125 1 32 0

Meal 6
Beef, trimmed to 1/8" fat, choice, cooked, broiled 595 42 0 50
1 cup cooked buckwheat 154 1 33 6

Meal 7
Beef, trimmed to 1/8" fat, choice, cooked, broiled 595 42 0 50
1 cup cooked buckwheat 154 1 33 6

Meal 8
Cheese, cottage, lowfat, 2% milkfat 76 2 3 12
2 cups nonfat Milk 172 1 24 17

Mass Diet Totals: 3,669 calories 128g fat 309g carbs 318g protein

grams cals %total
Total: 3669
Fat: 128 1150 32%
Sat: 48 434 12%
Poly: 11 100 3%
Mono: 51 458 13%
Carbs: 309 1121 32%
Fiber: 29 0 0%
Protein: 318 1271 36%
Alcohol: 0 0 0%

 

[YoungIntricateMuscle]

3,669 – 3,538 = 131 cal

131 x 7 days of dieting = 917 calories

549 x 4 non-workout days = 2,196 surplus calories


A surplus of 78g fat, 175g carbs, 186g protein per week. Maybe more depending whether john beradi's calorie intake and formulas are correct. Hormones may play a role at my age also. Well at least i have something to follow by. Any thoughts?

That must mean that if an extra 186g of protein per week is consumed, then only .4 pounds of muscle is made since muscles are 90% protein by dry weight. On the other hand are 70% water weight so the carbs must count also right? How this it work?

 

[YoungIntricateMuscle]

Also how this extra testosterone work by being effecient with calories and causing so much muscle growth?

 

[Kouta]

holy shit you are making this way to complicated. Pick a decent program that focuses on the big lifts eg 5X5 work on getting stronger. As for diet just eat decent food with a fair bit of protien and if the scales are not going up you need to eat more.

 

[Anthrax Invasion]

holy shit you are making this way to complicated. Pick a decent program that focuses on the big lifts eg 5X5 work on getting stronger. As for diet just eat decent food with a fair bit of protien and if the scales are not going up you need to eat more.

Thank you, I'm doing my best to hold back.

 

[Protobuilder]

Did I just read the word "hardgainer" in one of your posts, YIM? WTF? OK, listen carefully: I am like guru, you are like bug. You eat. You lift. You grow. You no worry about being hardgainer. You squat. You add 5 lbs to the bar each week give or take. You eat. You grow. You not hardgainer. You simply haven't eaten enough in the past. Wise man once say: There are no hardgainers. There are just kids that won't follow my diet instructions b/c they're pussies and mommy won't cook for them or they are "too full" to keep eating.

 

[fortunatesun]

Exactly.

Our world was built by the Roman. Lift and eat till you fucking puke, then go eat some more. Never be found wanting in commitment and discipline. The only things that's changed is that nowadays our streets have curbs so we needn't get anything on our shoes.

 

[YoungIntricateMuscle]

Yes, i understand that, but i just might as well make it perfect since im eating so much anyway. The reason for that is the past 7 weeks i have been getting 2,700 calories and 200-250 grams of protein a day and only gained 2.5 pounds in the past week then i stopped dieting for a weekchew at all because of the sensitivity. So the i was suppose to gain 7 pounds at least. So thats why i increased my calories and protein to 3,600 calories and 300g protein

Hey, some people have really bad genetics. I had a friend who worked out for four years straight, in the gym nonstop up to 5 times a week, ate like 10 whole eggs a day, drank like 3 protein shakes a day, and a can of tuna, and dinner - he didn't make any really noticeble results. Where's some people workout for 2 months or so and they have their 6 pac already and big as anything. And by the way i can cook and im never full. I can eat nonstop even though im skinny. I love eating, whatever it is, as long as it aint junkfood.

I just trying to improve my diet since im going to be doing it for 42 weeks straight.

 

[Anthrax Invasion]

WOW your friend ate THAT MUCH!? Amazing! </sarcasm>

No, he didn't have bad genetics - the dumb fuck didn't eat enough.

Grasp this - EAT ENOUGH, you will gain weight. Get the protein you need. Then - fuck everything else. Normally I wouldn't advocate this, but you don't listen.

 

[Protobuilder]

LoL ^^

Or go ahead with your plan, be extraordinarily anal about every last detail and maybe that’ll work for you. Most likely, you’ll crap your pants when you don’t hit your .7% weight gain for the week and start looking for a new program, new exercise, new supplement, etc. Or you’ll gain too much and immediately start asking about cutting, macronutrient ratios, etc., etc. You might like www.abcbodybuilding.com. Those turds like to fret over micronutrient ratios and the precise timing of vitamin C supplementation, etc.

 

[YoungIntricateMuscle]

fuck it........whatever.......i'll just go old school and eat whatever comes into eyesight........anthrax invasion, you better keep an eye on your dinner...that shit mine.....ummm...mmmm....yes..that was good.......yes i understand everthing you are saying....I never give up.....even if gain .5 pounds per week....that make me happy enough to keep going......the whole science of bodybulding is important to.....its good for insipiration.....without schwarzenegger around these days you need other ways of hope for huge muscles.....well except for aas.....i don't believe in any supplements except for whey protein. My program always focuses on squats, straightleg deadlifts, rows, bench, milatary press, and pullups. I will never do any program without these. Regular deadlifts are just too dangerous, don't won't to risk anything especially my age. Oh yeah, i've been to that site a couple times. Some of the theories are way too specific to be true. But then again, i like specific.

Anybody heard of german volume training, where you do 10 sets of 10 reps for all your compound exercises?

Oh yeah, and gaining weight is not my problem...gaining muscle weight is....i could easily gain fat weight especially around the belly....im not battling what you are saying....yes if you eat enough of course you will gain weight......if you went to mcdonald's three times a day then you will gain weight.....you might die but you will gain weight

 

[Anthrax Invasion]

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