Here’s my outlined plan, without being too specific…
Goal: Add about 10 lbs. of muscle in three weeks.
Stats: 23, 5’11", 185, ~11% bf, 4 years exp.
Protein: BW x 1.5 = 280 g (34%)
Carbs: BW x 2 = 370 g (45%)
Fat: ~75 g (20%)
Total Kcal: ~3270 (as my minimum goal)
Training: 4 days/week (M,T,TH,F) training the body over three sessions.
I plan to make high intensity my focus with moderate volume (higher volume for the first group trained, except legs of course) as a secondary concern. I plan to lift heavy, but in a hypertrophy rep range, with a controlled, not slow, rep pace.
Mag 10 (1.5 servings/3 weeks)
Surge (immediately post workout only)
Multivit (in a.m.)
MRP (either Micellean or Lean Mass Matrix because of their high fiber content)
BCAA’s (about 10g/day–5 g added to 2 mrp shakes)
MD6 (only pre workout on days I’m not feeling up to par)
Thats that. Let me know what you all think–your opinion is much respected. I suspect many will say to up my Kcal intake via increased carbs (to the tune of 3g per pound rather than 2) but my concern is actually eating all the freakin food. I already anticipate problems packing this much food all the time and finding time to eat at work…but preperation is key, I know…
thanks ladies and gents,