42 week program in process

[YoungIntricateMuscle]

I started my 42 week muscle gaining program on september 3rd 2006. So far everything is going by plan, I started at 136 pounds 10% bf. Today i checked my weight and i am 140 pounds 10.5% bf. So far in 2 weeks I gained 2 pounds of muscle and 2 pounds of fat/water.

By the way I'm 17, 5ft 7, ectomorph. I will post some pics soon for some before pictures and every 10 weeks i will make new pics and report progress.

Below is my mass diet plan i am following.

Protein 40% - Carbs 30% - Fats 30%

Wake up – 5:00am

20 (weight gain multiplier) x 142.5 pounds = 2,850 calories out

Meal 1 – 5:30am - 40-0-14
2 scoops whey protein with 1 tbsp flax oil

Meal 2 - 7:00am – 38-58-24
2 whole eggs and 6 egg whites, 2 servings oatmeal with 1tbsp fructose jelly, and 1 tbsp olive oil

Meal 3 – 10:00am – 50-30-19
8 ounces fried/roasted chicken breast (dipped in eggs in covered in bread crumbs), one medium yam, and one tbsp olive oil

Meal 4 – 12:00pm – 40-24-14
2 scoops Whey Protein with 1 tbsp flax oil and 1 serving brown rice powder

Meal 5 – 2:00pm – 40-36-0 after workout
2 scoops Whey Protein with 8 teaspoons sugar (or dextrose when available)
*optional 5g Creatine

Meal 6 – 4:30pm – 50-50-20
8 ounces Steak with 1 serving buckwheat/brown rice and 1 serving corn

Meal 7 – 6:30pm – 50-50-20
8 ounces Steak with 1 serving buckwheat/brown rice and 1 serving corn

Meal 8 – 8:30pm – 40-0-14
2 scoops casein protein with 1 tbsp flax oil

Total - 3,500 calories – Calories in

348g protein = 1,380 calories – 39.5%
248g carbs = 992 calories – 28.4%
125g fat = 1,125 calories – 32.1%

Bedtime: - 9:00pm

Calories in: 3,500 – Calories out: 2,850 = Calories stored: 650 calories


7 days x 650 daily stored calories = 4,550 calories total weekly stored calories

4,550 stored calories x 39.5% protein = 1,792 protein calories = 449g of stored protein = .99 lbs of muscle
4,550 stored calories x 28.4% carbs = 1,292 carb calories = 323g of stored carbs = .71 lbs of fat/water
4,550 stored calories x 32.1% fats = 1,460 fat calories = 162g of stored fat =.357 lbs of fat

.99 lbs of muscle
1.06 lbs of fat

2.05 lbs total weight gain per week (working so far, gained 4lbs in 2 weeks)


42 week plan
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat

End of 42 weeks - Gain 30 lbs of muscle

Below is my Mass Gaining Training Program - 4 days a week - 40 min workout session

rm - reps maximum

Monday
Flat Bench Press - 4 sets- 8rm, 6rm, 4rm, 2rm
Dips – 4 sets – max out - superset with Cable Triceps extensions – 2 sets – 12rm, 10rm (if dip over 15rm then do weighted dips – 8rm, 6rm, 4rm, 2rm)
Hanging Leg Raises - 2 sets – 20rm, 20rm
Decline Sit-ups– 2 sets – 20rm, 20rm

Tuesday
Bent over barbell Rows - 4 sets- 8rm, 6rm, 4rm, 2rm
Pull-ups (all the way down and up) – 4 sets – max out - superset with Barbell curls – 2 sets – 12rm, 10rm

Wednesday
Squats - 4 sets- 8rm, 6rm, 4rm, 2rm
Seated calve raises - 3 strip-sets – 12rm, 10rm, 8rm
Hanging Leg Raises - 2 sets – 20rm, 20rm
Decline Sit-ups– 2 sets – 20rm, 20rm

Thursday
Deadlifts - 4 sets- 8rm, 6rm, 4rm, 2rm
Seated Dumbbell Press - 4 sets- 8rm, 6rm, 4rm, 2rm
Shrugs – 3 sets – 12rm, 10rm, 8rm

Every week i add 5 pounds to first set of deadlifts, squats, bench press, military, and bent over rows (2.5 pounds plates on each side of bar)


Any comments on diet or training program? thanks.

 

[jpt]

42 week plan
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat
10 weeks Mass Gain - gain 10 pounds of muscle and 10 pounds of fat
4 weeks Fat Loss - lose 10 pounds of fat

i have never heard of a 42 week plan before....lol

my advice would be to see how you feel and what you look like after your first 10 weeks of bulking....baby steps bro! also i would not worry about cutting for another 5 years if your an ectomorph...keep trying to gain!!

 

[SgtSlaughter]

Ok.. looks better than most for starting out.

Why don't you train a rep range?
8 sets of 3
or
5 sets of 5
progressivly... increasing the weight each set
and each week adding weight to the bar.

Your an ectomorph as you stated. Just EAT and lift heavy low rep scheme.

8 scoops of protein powder.. WAY too much IMO ... our bodies were designed to process whole foods... eat more meat, Milk, and whole eggs.

If you notice your body begins to store fat, cut back a tad and go from there... it's a learning process.

As you gain weight your BMR increases as well... don't forget about that You'll need more calories as you gain weight otherwise you'll be at maintenance/cutting caloric ranges eventually.

Don't avoid healthy fats (cholestorol stimulates natural Testosterone production.. indirectly)... just reinforcing... i like that you have olive oil in there, ect... lean red meats ... there's Nothing that can treat your body like getting in a 1lb of beef a day

Best wishes...

 

[YoungIntricateMuscle]

thanks for the replies, yeah i can't tolerate milk, and 4 meals a day from whole food is enough, that's like 1.5 pounds of meat and 5 eggs a day, everyday. The 4 shakes is because im an ectomorph and i need the protein calories compared to extra carbs and fats which will store as fat in my midsection too easy and i don't have time to eat more then 4 whole food meals a day.

 

[jpt]

thanks for the replies, yeah i can't tolerate milk, and 4 meals a day from whole food is enough, that's like 1.5 pounds of meat and 5 eggs a day, everyday. The 4 shakes is because im an ectomorph and i need the protein calories compared to extra carbs and fats which will store as fat in my midsection too easy and i don't have time to eat more then 4 whole food meals a day

If Your An Ectomorph This Won't Happen....

 

[SgtSlaughter]

thanks for the replies, yeah i can't tolerate milk, and 4 meals a day from whole food is enough, that's like 1.5 pounds of meat and 5 eggs a day, everyday. The 4 shakes is because im an ectomorph and i need the protein calories compared to extra carbs and fats which will store as fat in my midsection too easy and i don't have time to eat more then 4 whole food meals a day.

I'm lactose intolerant and therefore can not tolerate regular milk either. I use "Lactaid" for my milk... and can drink it all day with zero problems.

only 5 eggs... up the eggs and ditch a meal replacment shake would be a good possible solution... hardboil them and chow down inbetween class (if you're in school) or real quick at work.

Is the extra carbs comment from experience or you're reading?

I agree with JPT a true ectomorph will not have that problem.

 

[YoungIntricateMuscle]

well i think im a special ectomorph because i have real narrow shoulders, small chest, arms, forearms, and skinny bones but my legs and back are kinda big for an ectomorph and usually when i gain fat weight from experience my stomach tends to blow up and my arms and chest stay the same, so i don't won't too much extra carbs. I'm thinking of doing cottage cheese before bed (30g casein protein worth) instead of the last shake. I think i'll do that on my workout days (4 days a week), but thats as much i can handle. It gets expensive and very time consuming eating so much whole food meals. I'm not a good cook, and four 50g protein whole food meals are already a challenge to me. I guess the cottage cheese could be included, i will supplement will lactaid for the lactose in the cheese, and i guess i will do two glasses of 2% milk also. So that would be 46g total protein, 30g from cottage cheese, and 16 from the milk and will see how the lactaid will work for me. If it doesn't work then i will have to go back to the shake.

 

[SgtSlaughter]

I like the cootage cheese replacment.

It's all about experimentation... seeing what works best for you.

Keep at it bro

 

[YoungIntricateMuscle]

gotchya bro.....im 142 already since i was 140 from my last post 7 days ago. So im doing good so far. Gained 6 pounds the past 3 weeks starting at 136. Im guessing only 3 pounds are muscle and other 3 pounds are fat/water. I don't see a really noticable difference in my body but i guess i will once i get to 150 pounds at least.

Damn deadlifts and milatary presses were hard as hell yesterday. I just walked back from school with my heavy ass bookbag drinking a shake along the way and killing my back. Well, in about an hour i have to cook meal 4 and then 4 more meals left to go! Dammit, so much work for better body.

 

[SgtSlaughter]

6 lbs is 6 lbs!!! Congratz so far!!!

yeah it's very time consuming man.

You cook up just one meal? Usually the only reason I see that done is for eggs... because they are horrid reheated.

Otherwise... cook up as much chicken, beef, (meats), brown rice, potatoes, veggies... as you need for 4 or 5 days... and you have all your food for the week in tupperware (or ziplock bags) in the fridge.
^^^ an idea, if you don't do it already to cook in bulk.

 

[YoungIntricateMuscle]

I checked my weight this sunday morning, as that is when i record my weight each week starting at 136 lbs 3 weeks ago, i weighed in at 144.5 lbs today.

Current Progress

Sept. 3, 2006 136 lbs

Sept. 10, 2006 138 lbs

Sept. 17, 2006 140 lbs

Sept. 24, 2006 144.5 lbs


Checking in at 144.5 this morning after going to the bathroom surprised me because gaining 4.5 pounds in one week without seeing any enlargement in the midsection is hard to believe. I don't see any real difference in my body yet as i only gained 8.5 pounds, but i guess that is not a big difference between weighing 136 and 144.5. Well maybe in another 4 weeks when i get to 152, i could probably start seeing my arms and chest get bigger.


Changed diet - upped my calories to compensate current weight gain

Wake-up – 5:30am

Protein40%-Carbs30%-Fats30%

Calories out – 144.5lbs x 20.4(weight gain multiplier) = 2,962 calories

Meal 1 – 5:30am - 48-0-14
2 scoops whey protein with 1 tbsp flax oil

Meal 2 - 7:00am – 38-58-24
2 whole eggs and 6 egg whites, 2 servings oatmeal with 1tbsp fructose jelly
- cooked in one tbsp olive oil

Meal 3 – 10:00am – 50-30-19
8 ounces chicken breast and one medium yam
- cooked in one tbsp olive oil

Meal 4 – 12:00pm – 48-0-14
2 scoops Whey Protein with 1 tbsp flax oil

Meal 5 – 2:00pm – 48-36-0 after workout
2 scoops Whey Protein with 8 teaspoons sugar (or dextrose when available)
*optional 5g Creatine

Meal 6 – 4:30pm – 50-50-20
8 ounces Steak/Chicken/Fish with 1 serving buckwheat/brown rice and 1 serving corn
- cooked in one tbsp olive oil

Meal 7 – 6:30pm – 50-50-20
8 ounces Steak/Chicken/Fish with 1 serving buckwheat/brown rice and 1 serving corn
- cooked in one tbsp olive oil

Meal 8 – 8:30pm – 48-0-14
Non-workout Day - 2 scoops casein protein with 1 tbsp flax oil
Workout Day – 30g protein worth Low-fat Cottage Cheese

Total - 3,436 calories – Calories in

386g protein = 1,544 calories – 42%
224g carbs = 896 calories – 25.9%
125g fat = 1,125 calories – 32.1%

Bedtime: - 9:00pm



By the way my bench, deadlift, squat, and row went up 15 pounds by plan of 5 lbs per week.

Eating is getting harder and harder everyday because my body gained all this weight and is shutting down my hunger drastically, but im pushing through, just ate 4 scrambled eggs and 2 servings oatmeal, have to get ready for my 2 scoops whey, tbsp flax oil, and 1 serving buckwheat flour.

I took a 15 minute jog this morning, it helped raise my appetite and kind of stretched me out.

Anyone who says jogging in the morning when mass gaining is counterproductive is wrong. As long as its not over 15 minutes, i have been doing it the past 3 weeks and gained 8 pounds with an ectomorph body, and there were 3 days were i didn't take a jog and i felt horrible and lethargic.

All my inside organs didn't feel like they were working. I think the jog is neccesary to kind of wake up your body and get your ograns working more effeciently. Also oxygen to the brain and muscles is important. Try it, it works.

Im buying a 75 pound weight vest to run with in the morning, again only 15 minutes, to get my hormone levels up throughout the day. I usaully finish off with a cold shower and aged garlic extract to get them testosterone levels up real high.

Damn vest is $290 if you want a good one. Well i think its worth it.

Click here if you are interested - http://www.weightvest.com/Pages/75lbSpage.html

 

[karachi183]

I too drink drink lactaid and love it... Have been for years when i started drinking shakes and i'll tell ya i feel better than i ever have in my life.... I also take a lactiad enzyme with breakfast everyday which also helps.

 

[YoungIntricateMuscle]

Shoot........I can't drink the brown rice powder.......way too bitter and way too thick.......I once again changed my diet plan.....i think this one is permanent for now........i didn't gain any weight this week but i gained 4 pounds the week before when i was only suppose to gain two so im still by plan of two pounds per week. It averages out. Im a steady 144 now, gaining average of 2 pounds per week the past 4 weeks of mass dieting.

I think the diet i have now is very powerfull, yet very hard to do everyday, but I did it yesterday with success, realling pushing myself beyond my limits, but i think i'll be ok. So here it is now.

Wake-up – 5:00am

Protein40%-Carbs30%-Fats30%

Calories out – 144 lbs x 22 (ectomorph weight gain multiplier) = 3,168 calories

Meal 1 – 5:00am - 48-0-14
2 scoops whey protein with 1 tbsp flax oil

Meal 2 - 7:00am – 38-58-24
2 whole eggs and 6 egg whites, 2 servings oatmeal with 1tbsp fructose jelly
- cooked in one tbsp olive oil

Meal 3 – 10:00am – 50-75-19
8 ounces grilled chicken breast, one large yam with 1 tbsp olive oil, and one serving buckwheat

Meal 4 – 12:00pm – 48-0-14
2 scoops Whey Protein with 1 tbsp flax oil

Meal 5 – 2:00pm – 48-36-0 after workout
2 scoops Whey Protein with 8 teaspoons sugar (or dextrose when available)
*optional 5g Creatine

Meal 6 – 4:30pm – 50-50-20
8 ounces grilled Salmon or Tilapia with 2 servings white rice with 1 tbsp olive oil

Meal 7 – 6:30pm – 50-75-20
8 ounces grilled Strip Steak with 1 large garlic baked potato and 1 serving corn

Meal 8 – 8:30pm – 48-0-14
Non-workout Day - 2 scoops casein protein with 1 tbsp flax oil
Workout Day – 24g protein worth Low-fat Cottage Cheese with 1 scoop casein protein

Total - 3,821 calories – Calories in

380g protein = 1,520 calories – 39.7%
294g carbs = 1176 calories – 30.7%
125g fat = 1,125 calories – 29.4%

Bedtime: - 9:00pm

3,821 (calories in) – 3,148 (calories out) = 653

653 x 7 days = 4,571 weekly stored calories
x 39.7% = 1,814 protein calories = 453g of stored protein = .998 lbs of muscle
x 30.7% = 1,403 carb calories = 350g of stored carbs = .771 lbs of water/fat
x 29.4% = 1,343 fat calories = 149.3g of stored fat = .329 lbs of fat

Weekly Gains = 2.098 lbs
.998 lbs of muscle
1.1 lbs of fat

I don't think 3,821 calories are too much for me because first of all I'm an ectomorph, only 17, and I do muy thai and jujitsu 3-4 times a week along with weight training 4 times a week, which is alot of burning of calories. I really enjoy my mass diet i made, and everything is really tasty, especially the grilled strip steak that comes indivually freshly wrapped at 10 ounces 6 inch x 2.5 in x 1 in , perfect size, really nice and juicy along with the garlic baked potato and sweet corn, just goes down good everyday. I could eat like this forever.

 

[YoungIntricateMuscle]

Sick with some virus, and high fever the past 3 days, hopefully tomorrow i am well enough to work out. I already skipped two workouts, the first i have ever missed the past, perfect 6 weeks. Since im ectomorph i lost like 6 pounds already. Im starting to get really discouraged. Im 142 now, was 148, but better then where i started at 136. I couldn't eat at all. I only got like 2 meals a day when i was sick. Im suppose to cook for tomorrow, but i have no energy at all. I went to school really sick and ended up going to the nurse. How fast am i going to get my weight back? Faster and or same speed of 2 pounds per week?

So everyone, watch yourselves, stay really warm all the time, don't go out without that sweater you wanted to put on. DON"T GET SICK. IT SUCKSSSS!!!!!

 

[YoungIntricateMuscle]

ok....im not sick any more, but a skipped a whole week of dieting and training. It was a perfect 5 weeks straight and i gained 10 pounds, but now i lost 2 pounds the past week, but im still at a total net gain of 8 pounds, so i lost 1 hard week of training and dieting, but i have to stay focused and use this experience as way of working out and dieting twice as hard as I was.
Today felt like my first week. I felt like i coudn't eat anymore the whole day after meal 1, but i pushed through all my meals and got back into my regime. You have to focus yourself all day, everyday. Just think of your goal and want it hard all the time.