Ive got one month to gain as much mass as possible, theres so many damn programs, i dont know where to start… my diet is in check, any thoughts or recommendations on a hypertrophy program? WSFSB? EDT? HSS? Max-OT? HWat program have you used to see the most gains in 4 weeks?
Im not new to lifting, ive been in the gym lifting 3-4 days a week for the last 3 years, but never lifted for size.
creatine water weight gain wouldnt be practical for his fighting purposes because it would then put him in a higher weight class with no additional muscle…therefore hed be at a disadvantage. Water weight wont help him win a fight.
since your a martial artist mate then you really want as clean a muscle gains as possible…no fat.
Imo you are looking at a few pounds a month (natural) if you train smart and eat a good quality diet with suffice calories. any more than that then you are very genetically gifted or gaining fat.
you need practical strenth so hypertrophy specific training isnt ideal imo. basic lifts (deadlift, squat, bench press, shoulder press), olympic liftts and bodyweight lifts in a full body workout 3 times a week are the way forward for you.
along with a good diet this will let you make gains in proportion to your increasing strength in a time that suits your body.
Monday - Friday:
1st meal:
7 weet bix 2 eggs and glass of milk
2nd Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
3rd Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
4th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
5th Meal:
3 eggs and glass of milk or water
6th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
7th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
8th Meal:
7 weetbix 2 eggs and glass of milk
-GYM Time-
9th meal Whole large chicken and glass of milk or water
Saturday and Sunday
Consisted of anything you feel like really.
Whole chickens, Rump steaks, Weetbix and occasionally cheat meals.
[quote]T234 wrote:
Follow the MegaBulk diet from bodybuilding.com
Monday - Friday:
1st meal:
7 weet bix 2 eggs and glass of milk
2nd Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
3rd Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
4th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
5th Meal:
3 eggs and glass of milk or water
6th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
7th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
8th Meal:
7 weetbix 2 eggs and glass of milk
-GYM Time-
9th meal Whole large chicken and glass of milk or water
Saturday and Sunday
Consisted of anything you feel like really.
Whole chickens, Rump steaks, Weetbix and occasionally cheat meals.
[/quote]
[quote]T234 wrote:
Follow the MegaBulk diet from bodybuilding.com
Monday - Friday:
1st meal:
7 weet bix 2 eggs and glass of milk
2nd Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
3rd Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
4th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
5th Meal:
3 eggs and glass of milk or water
6th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
7th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
8th Meal:
7 weetbix 2 eggs and glass of milk
-GYM Time-
9th meal Whole large chicken and glass of milk or water
Saturday and Sunday
Consisted of anything you feel like really.
Whole chickens, Rump steaks, Weetbix and occasionally cheat meals.
[/quote]
But only if you’re willing to predict your new body fat percentage with a shoe.
[quote]SGDerek wrote:
Well, if you need to put on weight for the weight’s sake creatine can add about 10 lbs in a week of loading. Granted it’s all water weight.[/quote]
i take 2.5g creatine 2x p/day at the moment, i suppose theres no reason i couldnt load for 2-3 weeks
[quote]T234 wrote:
Follow the MegaBulk diet from bodybuilding.com
Monday - Friday:
1st meal:
7 weet bix 2 eggs and glass of milk
2nd Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
3rd Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
4th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
5th Meal:
3 eggs and glass of milk or water
6th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
7th Meal:
Bowl Of continental chicken and vegetables family pack rice (125grams)
8th Meal:
7 weetbix 2 eggs and glass of milk
-GYM Time-
9th meal Whole large chicken and glass of milk or water
Saturday and Sunday
Consisted of anything you feel like really.
Whole chickens, Rump steaks, Weetbix and occasionally cheat meals.
[/quote]
LMAO - no way could i or would i follow that diet. I currently consume a clean 2000 cals (im 70kgs), im going to double the amounts of the same foods… i can post my diet if y’all want to see what it looks like anyway.