Im going to try to keep this as brief as possible. Im 19 years old and been training seriously for 14months.
-Goal is to move up from 175lb to 185lb within 3 months for an MMA competition.
-Im looking for maximum muscle growth and minimal fat gain as possible
-Here is my program:
Every 8-12 weeks I change up my set/rep scheme and supersets/tri-sets
Main focus is always big compound movements (Squats,Deads,BBcurl ect)
Here is my diet
MEAL1 - Meal: 50gCarb-50gProt-Fish Oils-MultiV
MEAL2 - Shake: Horleys Ice 34g Prot-Flax Oil
MEAL3 - Meal: 50g Carb- 50g Prot
MEAL4 - Pre Workout Shake : Creatine - 1 Litre Gatorade
- Post Workout Shake: Gatorade 1 Litre
= 70g Prot, 150g Carb
MEAL5 - Meal: 50g Prot-15g Fats
MEAL6 - Shake 34g Prot -10g Fats
MEAL7 - Meal: 30g Prot 10g Fats
-Looking for advice on clean bulking and ways I can enhance my routine and diet to accomplish these goals.
On non workout days I cycle macronutrients usually with a low or high carb day
I follow this diet religiously and dont waste time with junk food / cheat meals.