T Nation

C'mon Aussie Round 2

Getting prepared to embark on my plan for the first quarter of 2013. Will post pics, dexa results and starting lifts then, as well as after 3 months.

Goals are to maintain similar bodyfat %/waist measurements while putting on 5kg and improving strength levels. Also looking to be the healthiest I can be, including improving cardiovascular fitness. Yes, I am chasing multiple goals simultaneously, which isn’t optimal for muscle/strength gain. I am testing an overall program here, which will hopefully be sustainable and effective.


Meal One - (shake) 50g oats, 2 scoops whey, 1/2 cup Greek yoghurt, 1/2 cup frozen blueberries, 1 tbsp natural PB, cinnamon, 2 scoops superfood, 4 Flameout

Meal Two - 150g chicken breast, 1/2 cup green beans frozen, 1/2 cup broccoli frozen, 100g brown rice, turmeric, handful walnuts

Meal Three - (beef chilli) 150g low fat ground beef, 100g brown rice, 4 bean mix tinned, frozen spinach, mushrooms, chilli, garlic, onions, turmeric, 1 tbsp olive oil added

Meal Four - (workout days, spread pre, peri, post workout) - 2 scoops Anaconda, 2 scoops SWF, 1 scoop Musclepharm Assault Matrix (2 serves), 1 scoop MAG-10

Meal Four - (non-workout days) 2 scoops whey, 50g oats, 1tbsp natural PB

Meal Five - (dinner) - shoot for 45g protein, 30g carbs, 10g fat

Meal Six - 5 eggs

Pre bed - ZMA 1 serve

Intend to pulse fast as required if fat creeps up too much
Dietary specifics are mine, based on info a reputable food coach outlined for me for lean gains, essentially comprising 45/30/10 P/C/F breakdown or 5 meals and 5 eggs for meal 6

Weights : 3 days per week on a 2 day split.

Day 1
Bench Press (5-3-1)
Squat (5-3-1)
Weighted chin (5 sets)
Good Morning (4 sets)
Ab wheel (4 sets)
Prowler (heavy, 40 yd AMAP in 20mins)

Day 2
Military Press (5-3-1)
Deadlift (5-3-1)
Weighted dip (5 sets)
Glute Ham Raise (4 sets)
Standing Cable Crunch (4 sets)
Prowler (light, 80yd AMAP in 20 mins)

Lastly, an extra conditioning session in the form of a power lifter conditioning circuit class at my gym on Saturday mornings should do it.

The above represents the Compulsory work. I’ll likely throw in extra sessions on the treadmill (this is where I watch TV so more for pleasure than anything else) and some curls, lat raises, rows (definitely), pec and tricep work etc - to keep the girlfriend happy

My goal with writing this plan was to maximize efficiency more than anything else. I think I could get a few percent better results with shitloads more effort, and maybe shitloads more money on supps, but I feel I have 95% of the important stuff covered with the smallest investment in time and money - especially as I’ll cook and freeze bags of the chicken and chilli meals in advance. I have HEAPS of the Power foods mentioned in Shugs’ old article included too.

Keen to hear thoughts or ideas, but mainly I’m itching to get into it.

Just wondering whether coconut oil might be a better choice of fat source for my breakfast shake than peanut butter? Or is this completely inconsequential minutia?