42 week program in process

[YoungIntricateMuscle]

I started my 42 week muscle gaining program on september 3rd 2006. So far everything is going by plan, I started at 136 pounds 10% bf. Today i checked my weight and i am 140 pounds 10.5% bf. So far in 2 weeks I gained 2 pounds of muscle and 2 pounds of fat/water.

By the way I'm 17, 5ft 7, ectomorph. I will post some pics soon for some before pictures and every 10 weeks i will make new pics and report progress.

Below is my mass diet plan i am following.

Protein 40% - Carbs 30% - Fats 30%

Wake up – 5:00am

20 (weight gain multiplier) x 142.5 pounds = 2,850 calories out

Meal 1 – 5:30am - 40-0-14
2 scoops whey protein with 1 tbsp flax oil

Meal 2 - 7:00am – 38-58-24
2 whole eggs and 6 egg whites, 2 servings oatmeal with 1tbsp fructose jelly, and 1 tbsp olive oil

Meal 3 – 10:00am – 50-30-19
8 ounces fried/roasted chicken breast (dipped in eggs in covered in bread crumbs), one medium yam, and one tbsp olive oil

Meal 4 – 12:00pm – 40-24-14
2 scoops Whey Protein with 1 tbsp flax oil and 1 serving brown rice powder

Meal 5 – 2:00pm – 40-36-0 after workout
2 scoops Whey Protein with 8 teaspoons sugar (or dextrose when available)
*optional 5g Creatine

Meal 6 – 4:30pm – 50-50-20
8 ounces Steak with 1 serving buckwheat/brown rice and 1 serving corn

Meal 7 – 6:30pm – 50-50-20
8 ounces Steak with 1 serving buckwheat/brown rice and 1 serving corn

Meal 8 – 8:30pm – 40-0-14
2 scoops casein protein with 1 tbsp flax oil

Total - 3,500 calories – Calories in

348g protein = 1,380 calories – 39.5%
248g carbs = 992 calories – 28.4%
125g fat = 1,125 calories – 32.1%

Bedtime: - 9:00pm

Calories in: 3,500 – Calories out: 2,850 = Calories stored: 650 calories


7 days x 650 daily stored calories = 4,550 calories total weekly stored calories

4,550 stored calories x 39.5% protein = 1,792 protein calories = 449g of stored protein = .99 lbs of muscle
4,550 stored calories x 28.4% carbs = 1,292 carb calories = 323g of stored carbs = .71 lbs of fat/water
4,550 stored calories x 32.1% fats = 1,460 fat calories = 162g of stored fat =.357 lbs of fat

.99 lbs of muscle
1.06 lbs of fat

2.05 lbs total weight gain per week (working so far, gained 4lbs in 2 weeks)


42 week plan
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat

End of 42 weeks - Gain 30 lbs of muscle

Below is my Mass Gaining Training Program - 4 days a week - 40 min workout session

rm - reps maximum

Monday
Flat Bench Press - 4 sets- 8rm, 6rm, 4rm, 2rm
Dips – 4 sets – max out - superset with Cable Triceps extensions – 2 sets – 12rm, 10rm (if dip over 15rm then do weighted dips – 8rm, 6rm, 4rm, 2rm)
Hanging Leg Raises - 2 sets – 20rm, 20rm
Decline Sit-ups– 2 sets – 20rm, 20rm

Tuesday
Bent over barbell Rows - 4 sets- 8rm, 6rm, 4rm, 2rm
Pull-ups (all the way down and up) – 4 sets – max out - superset with Barbell curls – 2 sets – 12rm, 10rm

Wednesday
Squats - 4 sets- 8rm, 6rm, 4rm, 2rm
Seated calve raises - 3 strip-sets – 12rm, 10rm, 8rm
Hanging Leg Raises - 2 sets – 20rm, 20rm
Decline Sit-ups– 2 sets – 20rm, 20rm

Thursday
Deadlifts - 4 sets- 8rm, 6rm, 4rm, 2rm
Seated Dumbbell Press - 4 sets- 8rm, 6rm, 4rm, 2rm
Shrugs – 3 sets – 12rm, 10rm, 8rm

Every week i add 5 pounds to first set of deadlifts, squats, bench press, military, and bent over rows (2.5 pounds plates on each side of bar)


Any comments on diet or training program? thanks.

 

[jpt]

42 week plan
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat

i have never heard of a 42 week plan before....lol

my advice would be to see how you feel and what you look like after your first 10 weeks of bulking....baby steps bro! also i would not worry about cutting for another 5 years if your an ectomorph...keep trying to gain!!

 

[SgtSlaughter]

Ok.. looks better than most for starting out.

Why don't you train a rep range?
8 sets of 3
or
5 sets of 5
progressivly... increasing the weight each set
and each week adding weight to the bar.

Your an ectomorph as you stated. Just EAT and lift heavy low rep scheme.

8 scoops of protein powder.. WAY too much IMO ... our bodies were designed to process whole foods... eat more meat, Milk, and whole eggs.

If you notice your body begins to store fat, cut back a tad and go from there... it's a learning process.

As you gain weight your BMR increases as well... don't forget about that You'll need more calories as you gain weight otherwise you'll be at maintenance/cutting caloric ranges eventually.

Don't avoid healthy fats (cholestorol stimulates natural Testosterone production.. indirectly)... just reinforcing... i like that you have olive oil in there, ect... lean red meats ... there's Nothing that can treat your body like getting in a 1lb of beef a day

Best wishes...

 

[YoungIntricateMuscle]

thanks for the replies, yeah i can't tolerate milk, and 4 meals a day from whole food is enough, that's like 1.5 pounds of meat and 5 eggs a day, everyday. The 4 shakes is because im an ectomorph and i need the protein calories compared to extra carbs and fats which will store as fat in my midsection too easy and i don't have time to eat more then 4 whole food meals a day.

 

[jpt]

thanks for the replies, yeah i can't tolerate milk, and 4 meals a day from whole food is enough, that's like 1.5 pounds of meat and 5 eggs a day, everyday. The 4 shakes is because im an ectomorph and i need the protein calories compared to extra carbs and fats which will store as fat in my midsection too easy and i don't have time to eat more then 4 whole food meals a day

If Your An Ectomorph This Won't Happen....

 

[SgtSlaughter]

thanks for the replies, yeah i can't tolerate milk, and 4 meals a day from whole food is enough, that's like 1.5 pounds of meat and 5 eggs a day, everyday. The 4 shakes is because im an ectomorph and i need the protein calories compared to extra carbs and fats which will store as fat in my midsection too easy and i don't have time to eat more then 4 whole food meals a day.

I'm lactose intolerant and therefore can not tolerate regular milk either. I use "Lactaid" for my milk... and can drink it all day with zero problems.

only 5 eggs... up the eggs and ditch a meal replacment shake would be a good possible solution... hardboil them and chow down inbetween class (if you're in school) or real quick at work.

Is the extra carbs comment from experience or you're reading?

I agree with JPT a true ectomorph will not have that problem.

 

[YoungIntricateMuscle]

well i think im a special ectomorph because i have real narrow shoulders, small chest, arms, forearms, and skinny bones but my legs and back are kinda big for an ectomorph and usually when i gain fat weight from experience my stomach tends to blow up and my arms and chest stay the same, so i don't won't too much extra carbs. I'm thinking of doing cottage cheese before bed (30g casein protein worth) instead of the last shake. I think i'll do that on my workout days (4 days a week), but thats as much i can handle. It gets expensive and very time consuming eating so much whole food meals. I'm not a good cook, and four 50g protein whole food meals are already a challenge to me. I guess the cottage cheese could be included, i will supplement will lactaid for the lactose in the cheese, and i guess i will do two glasses of 2% milk also. So that would be 46g total protein, 30g from cottage cheese, and 16 from the milk and will see how the lactaid will work for me. If it doesn't work then i will have to go back to the shake.

 

[SgtSlaughter]

I like the cootage cheese replacment.

It's all about experimentation... seeing what works best for you.

Keep at it bro

 

[YoungIntricateMuscle]

gotchya bro.....im 142 already since i was 140 from my last post 7 days ago. So im doing good so far. Gained 6 pounds the past 3 weeks starting at 136. Im guessing only 3 pounds are muscle and other 3 pounds are fat/water. I don't see a really noticable difference in my body but i guess i will once i get to 150 pounds at least.

Damn deadlifts and milatary presses were hard as hell yesterday. I just walked back from school with my heavy ass bookbag drinking a shake along the way and killing my back. Well, in about an hour i have to cook meal 4 and then 4 more meals left to go! Dammit, so much work for better body.

 

[SgtSlaughter]

6 lbs is 6 lbs!!! Congratz so far!!!

yeah it's very time consuming man.

You cook up just one meal? Usually the only reason I see that done is for eggs... because they are horrid reheated.

Otherwise... cook up as much chicken, beef, (meats), brown rice, potatoes, veggies... as you need for 4 or 5 days... and you have all your food for the week in tupperware (or ziplock bags) in the fridge.
^^^ an idea, if you don't do it already to cook in bulk.