4 days of weightlifting
3 days of running
eat alot of protein
alot of carbs
#1.) Stop plugging your stupid little group on facebook. In the description you already sound stupid:
"For Individuals who seek the maximum in anything they do. Specifically fitness. "
Maximum in ANYTHING, but SPECIFICALLY fitness…wtf? That’s counterintuitive!
#2.) To the Orignial Poster:
If your switching from a “cutting” type phase to some sort of “bulking” phase (basically just adding calories) your going to want to have a short (4-6wk) maintaince phase first. This is because you have to give your body time to adjust to its new bodyweight. For instance, if you were cut down to 150, then bulked up to 200…and then maintained; your body would “yo-yo” and end up in the 175ish area. See what I mean? It’s boring to do; but it’s worth it.
As far as increasing muscle size. Be smart about when you eat your carbs and how many you have. Time them around your working and in the mornings. Eat a lot of protein and don’t be afraid of fats. try to keep your meals either protein and carbs or protein and fats (carb/fat meals aren’t too desirable)
The T-dawg diet is pretty good for a transition from cutting to maintaining; but for bulking…i’d just take your diet at the time and add more to it; slowly (300-400kcal every 2 weeks).