Greetings to this great community, filled with enlightening articles, experts and experienced members. I heard about this forum in searching and learning about weight-lifting and dieting, pretty much what I still doing and constant gaining ground. A little background for me: I begun training at 2009 slow incorporating squats and deadlifts in the training program while started eating meat (I was vegetarian my whole life and vegan for one year before I started eating meat). I was around 170 pounds (bf > 20%) and now 190 with bf around 15-17%.
I recently added a 1.000 calorie surplus in my non-training days to experiment in weight gain as it is told in Massive Eating pt. 1. In general try to keep the calorie intake steady and clean at 3300-3500 training days and 4000-4300 in non. 2xbw (in kg) the protein grams that consist 33% of my calories, 22% healthy fats and 45% carbs. 1st note here: I cannot keep clean the 4000-4300 cals and I think is too much to gain 2 to 3lbs/week.
I've found plenty great tips before I post. My humble lifts (converted and rounded down from kg) are: Bench 2x3@230, Squat 3X4@281 and recently Deads (conventional) 3x2@352. I make my own programs based on patterns of different rep ranges, volume and frequency rotating between intensity mesocycles, quantity mesocycles, deloading microcycles etc. while keeping the basic rules of selecting exercises. I currently am in intense mesocycle (3times/week Back-Chest-Legs) 7th week. I attach my program here in 4 images. It is a little bit messy with the names of exercises, ask me if anything does not make sense (and generally about the stuff I write, English is not my first language...)
My diet (approximately) on a training day is:
9000: 4egg whites + 1whole, 100gr Oat, 1scoop.
1200: ~135gr Chicken Breast, 70gr Basmati Rice, 40gr Oat
1500: Meal at university club, varies between veal, pork, chicken + salad and other.
1800: 2scoops, 2bananas
1900: 5egg whites, 130gr Basmati Rice
2200: Cottage cheese +1scoop, 35gr Almonds.
IÃ?Â¢??m hoping to give you a good -image- of my level so that you can suggest me ways - by your experience when you were in the same level - that you did and moved on or regret that you did and I have to avoid or if you turn back in time you would do etc.Thank you for your patience.
Program planning and dieting demands a vast area of knowledge and this is the main reason I signed in T-Nation. I hope to get more in depth while I peruse T-Nation's body-cultural article library and reading your feedback.