T Nation

New HP Mass Routine, Pulse Fasting, Protocol and Diet


#1

I am implementing the new HP Mass set-up, with a focus on fat-loss for this training cycle is there a better way to approach the week.
(I am 180lbs, 8-9% bodyfat)

Monday: U.Pressing (1.5-2 hour workout) - ~2500kcal (below maintenance)
Tuesday: U.Pressing ("" "") - ~3100kcal (maintenance)
Wednesday: Neural charge - pulse fast
Thursday: L.Pressing - (2 one hour sessions) - ~4000kcal (refeed)
Friday: L.Pressing - ("" "") - ~2800kcal (below maintenance)
Saturday: Neural charge - pulse fast
Sunday: Lats + Biceps (1-1.5 hour workout) - ~2800kcal (below maintenance)

I will keep protein constant at 1.5x lbs, so 270g and fat at ~55g. Carbs will account for the calorie difference.


#2

Good luck!


#3

I would make some changes in your approach.

This is my OPINION:

Monday: U.Pressing (1.5-2 hour workout) - ~3100kcal (maintenance)
Tuesday: U.Pressing ("" "") - ~2500kcal (below maintenance)
Wednesday: Neural charge - pulse fast
Thursday: L.Pressing - (2 one hour sessions) - ~3100kcal (maintenance)
Friday: L.Pressing - ("" "") - ~2500kcal (below maintenance)
Saturday: Lats + Biceps (1-1.5 hour workout) - ~4000kcal (reefed and possible cheat meal)
Sunday: Neural charge - pulse fast

I'm not Thibs but i now a little of IF (Intermittent Fasting) and ADF (Alternate Day fasting). I follow this approaches a long time with excellent results and that was my opinion.

And why?

  • Each ADF shall be followed for one day of super-plus or in the worst case of maintenance intake.
  • The Lats/Biceps is the high volume workout and its is the day that need more carbs and a possible cheat for mental sanity. Remember that in the Foundation training you will use a lot of eccentric less training that NOT diminish the super compensation of glycogen.

PS: You can start first 1 or 2 weeks with super-plus on Monday and Thursday, and after implement this. Remember if you start with an extremely aggressive approach the results will stop earlier.

Good luck


#4

How has this turned out for you? And can I ask why so low fat?