its a nice case study to look at. If you want to gain weight the article has some good ideas.
But you should understand that if you want to gain weight the principles behind it are more important. Calorie excess, min of 5 hours of training per week, proper food choices and timing, and supplementation with fish oil/creatine.
Instead of hoping for exactly 20 pounds in 20 weeks. Get started with the principles now, tweak as you go along. It takes as long as it takes. anything JB writes is good for this approach. Go through his archives.
I’m not expecting to put on 20 lbs in 20 weeks (the guy in question was small for his size, 155 at 5’10, I’m 180 at 5’8 so I don’t think I’ll see the same gains.) It looked like a interesting diet though and I wanted to see what experience people had with it. You’ve raised a few questions though:
5 hours of training a week? Currently, I’m on Starting Strength and still seeing gains, I have five hours a week at the very MOST. Workouts are usually brief at around an hour or so, a half hour more with power cleans because I’m trying to teach myself to do them properly. Something in the ballpark should be fine, right?
I know to avoid fats and carbs together, instead pairing fats and proteins and carbs and proteins. Is timing that critical though? I’ve had carbs later in the day (post-workout) with no ill effect, more or less the same as when I was low carb (30-50g of carbs from grains a day.)
The only fish oil in the house is stuff bought in bulk from Costco. I’m not sure about the quality and it contains soy (I have no idea why) so I’ve stopped using it, and I don’t think I can persuade them to start buying Flameout. Is it better to take this inferior stuff or lay off it altogether?[/quote]
GPP, assistance workouts, NEPA walks, Mobility/recovery sessions.
Easy way to sneak in extra hours.
My current week is based around the shotgun method:
Monday: Heavy compound lifting
Tuesday: Assistance workout + HIIT
Wednesday: Mobility + GPP
Thursday: Heavy compound lifting
Friday: Assistance workout + HIIT
Saturday: Mobility + GPP or 2 hours Judo (still need to sort that one out).
Sunday: Rest… maybe go for a walk, etc.