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trez
New member
I've posted this over another at another forum but I'm hoping to get input for Elite members as well... here's the deal:
This is mostly about the drink, everything else is pretty stock standard for a weight gain training program, 3 day split on the 3 big lifts, good quality solid foods. The drink is designed to push the calories above and beyond the normal requirements, whilest keeping the weight gain clean and solid.
The drink
Adapated from Keys to Progress by John McCallum, this has gone through a couple of test phases and is ready to rock and roll with a full on 6 month test.
Consumed throughout the day in ~ 8 serves, this is the daily recipe:
1L Non-fat milk (sometimes mineral/vitamin fortified, preferably all the time)
1 cup Non-fat milk powder
~20 g Cocoa (2 medium dessert spoons)
BLEND
1 egg (yes raw, used to emulsify)
1 big scoop ANPB (~75g)
1 big scoop liquid malt (~75g)
~20g dextrose (mostly for flavour)
~10g Flaxseed oil (O-3's)
~20g Psyllium Husk (for fibre)
BLEND
Tastes a bit funny at first, but put it in the fridge for a few hours and it comes out tasting pretty good (a little cocoa heavy)
I've put this through a uni dietetics program to determine the nutrient content which is as follows:
7100kJ (1720 cal)
111g Protein
194g Carbohydrate
55g Fat (10g Saturated)
11g Fibre
This makes the energy ratio around (C:F
): 50:30:20
Going to add this to my current diet, which is pretty healthy just too light on the old calories. I'll detail my progress as I go along, focusing primarily on the three big lifts on a three day split, with supporting exercises on the appropriate days.
Currently 85kg, will detail my progress, am hoping for a solid 1kg a week increase in weight. As the gains slow down, I'll either increase the food or add to the drink. Let me know what you think!
Peace
Trez
_________
This is mostly about the drink, everything else is pretty stock standard for a weight gain training program, 3 day split on the 3 big lifts, good quality solid foods. The drink is designed to push the calories above and beyond the normal requirements, whilest keeping the weight gain clean and solid.
The drink
Adapated from Keys to Progress by John McCallum, this has gone through a couple of test phases and is ready to rock and roll with a full on 6 month test.
Consumed throughout the day in ~ 8 serves, this is the daily recipe:
1L Non-fat milk (sometimes mineral/vitamin fortified, preferably all the time)
1 cup Non-fat milk powder
~20 g Cocoa (2 medium dessert spoons)
BLEND
1 egg (yes raw, used to emulsify)
1 big scoop ANPB (~75g)
1 big scoop liquid malt (~75g)
~20g dextrose (mostly for flavour)
~10g Flaxseed oil (O-3's)
~20g Psyllium Husk (for fibre)
BLEND
Tastes a bit funny at first, but put it in the fridge for a few hours and it comes out tasting pretty good (a little cocoa heavy)
I've put this through a uni dietetics program to determine the nutrient content which is as follows:
7100kJ (1720 cal)
111g Protein
194g Carbohydrate
55g Fat (10g Saturated)
11g Fibre
This makes the energy ratio around (C:F
): 50:30:20Going to add this to my current diet, which is pretty healthy just too light on the old calories. I'll detail my progress as I go along, focusing primarily on the three big lifts on a three day split, with supporting exercises on the appropriate days.
Currently 85kg, will detail my progress, am hoping for a solid 1kg a week increase in weight. As the gains slow down, I'll either increase the food or add to the drink. Let me know what you think!
Peace
Trez
_________
But that's only 1 month in, 5 months to go!
