Best diet to gain muscle while staying lean?

[DanielBishop]

Yes, I know.... Trying to gain muscle while trying not to gain fat is a losing battle. It's like putting the cart before the horse. It's futile. You have to bulk/cut/bulk/cut/bulk/cut.... when you're trying to gain muscle, you have to eat everything and anything in sight and you absolutely HAVE to, absolutely, positively.... become a big fat lardball or you won't gain any muscle. I know this, because I read something by Lee Priest in FLEX magazine once.

Heard it all before. Not interested. I don't like being fat, and so I'm not gunna do the bulk/cut/bulk/cut thing anymore.... I understand that in any bulking phase there will be some inevitable loss of definition due to some water and fat.... but I'm looking for a bulking diet which will minimise it as much as possible.

I've worked really hard on my own custom pseudo-keto diet, and more recently Mr. X's CKD.... and considering I've used NO supplements of any kind (aside from protein powder) I think I've done pretty well. I'm not finished yet.... probably a couple more weeks, though and I should be happy. But I don't want to gain it all back again. I've done that too many times in the past and it just depresses me.... I've dieted like crazy, done pretty well, picked my imaginary "contest date", ate like a pig and gained it all back soon after. So no more....

Anyway, I just wanted to start preparing a bulking diet and training regime for when I finish CKD and start whatever diet is best for building muscle while keeping fat off. I don't know what that diet would be yet, but I'm hoping Mr X and some other informed members will be able to help me.

I understand that to make optimum gains, you need a lot of protein and calories.... and that usually goes hand-in-hand with the accompanying fat. But I don't mind making muscle gains SLOWER.... it's important for me not to gain too much fat.

I've read through most of the diets that Mr X has posted on his STICKY.... I'm just not sure which one is best suited to my situation.

So.... what would be the best diet for it?

 

[cleverlandshark2001]

I'm also interested...my feelings exactly.
Good post.
Hopefully we'll get a response to solve the problem!
-Bash

 

[Mr.X]

Daniel,

The unfortunate thing is that there is NO optimum diet that works well for everyone, no matter if it's bulking up or cutting down. I know people that can gain muscle on 2000 cal a day (no AS) and they are 240lbs., but they are truly genetically gifted. As you can see, genetics is another big part. Over my years I have noticed that when people come off a CKD they do very well at putting on muscle by increasing calories w/ a PROTEIN/CARB cycling style diet (I'm sure you read that manual ) ...
Another way, which you seem to be willing to do, is just to take your weightx16, 40%protein/30%carbs/30%fat, who said you can't gain muscle on a balaned diet......these are some predestined guidelines, I would like to hear your thoughts on BodyOpus where you can make the carb-up 3 days instead of two, creating more anabolism (muscle gains) while keep the bodyfat off (bodyopus is basically the same as CKD but the carb up is longer).

Mr.X

 

[DanielBishop]

BodyOpus sounds okay in theory to me if I understand it correctly. Am I right in assuming you kinda "bulk up" in a state of anabolism with high protein and carbs in the first half of the week and then "cut down" again in the second half to shed some of the fat you gained.... and hope that the anti-catabolic effect of the anabolic period will remain while cutting?

Something like that anyway.

Mr. X, I was just wondering if one of your specific diets that you've posted at MassMonsters is designed for this purpose.... gaining muscle while minimising fat gain.

I was quite intrigued by one of the Bulking Up Basics articles, where you spoke of an improved insulin response on calorie deficient diets.... and subsequently, better muscle gains through better insulin reponse etc.

I'm well aware that no one diet works for everyone. It's just that in the next few weeks, I'd like to decide on a bulking diet for myself and begin to prepare so I'm right and ready to go....

But something to keep in mind about me: I can't afford supplements. I live with my parents, and they buy my food for me. However, they won't buy supplements for me. So I can eat most kinds of natural foods which are found at the grocery store (I just add it to the shopping list) but not supplements. Protein powder alone (and only using 2lbs every 10 days or so) really hurts my budget.... so a diet that requires all kinds of crazy supplements and drugs, won't really be practical for me.

If you could post more about BodyOpus, Mr X.... or any other diet which you think might suit me, I'd be very interested to do further reading. I'd also be very grateful. Thanks a lot.

 

[Mr.X]

BodyOpus, is basically a CKD, there is no real difference, but here is the trick, the carb up is longer:
BODYOPUS:

M-Thursday-> low/no carb diet w/ the usual ckd workout/cardio, friday after noon you start eating carbs and this goes through until sunday night. That is what creates the anabolic effect, but it works well in doing both: the fat stabilization and muscle gain. However, I would think (after doing CKD) that bodyopus would not be your answer.

Since you looked at bulking up basics part 2, I would suggest for that to be your next diet. You will be able to keep the fat off by cycling calories and muscle gains should increase when insulin sensitivity improves.

Mr.X

 

[DanielBishop]

Thanks for the speedy response.

What would the workout situation look like on either diet?

See, I'm fine to train on the weekdays.... but I drive a truck on Saturdays (and leave at 2am, which means I try to get to bed VERY early on Friday night.... meaning I don't usually like to train on Friday afternoons)....

So Monday, Tuesday, Wednesday and Thursday are okay for working out.... but not really the rest of the week. How would this affect things?

Gotta go to work now. Thanks again!

 

[Mr.X]

Thanks for the speedy response.

What would the workout situation look like on either diet?

See, I'm fine to train on the weekdays.... but I drive a truck on Saturdays (and leave at 2am, which means I try to get to bed VERY early on Friday night.... meaning I don't usually like to train on Friday afternoons)....

So Monday, Tuesday, Wednesday and Thursday are okay for working out.... but not really the rest of the week. How would this affect things?

Gotta go to work now. Thanks again!

Yes, the M-Thur workouts would be fine....
I would do a workout that is heavy and moderate volume...
Monday: Chest, Shoulders
Tuesday: Back, abdominals
Wed: legs, calfs
Thursday: arms, abdominals

EXAMPLE: - chest-
Bench press:
225x10 -drop set- 135x15
300x6
325x4 -drop set- 135x15

dumbell Flys:
60sx10
80sx8
100x4

Cable crossovers; (downward motion)
150x8
170x6
220x3 -drop- 90x 15

Mr.X

 

[collegiateLifter]

i really like the anabolic diet, which is very similar to a ckd in most ways (although you are only supposed to be "near" ketosis during the weekdays). if you don't tolerate carbs that well, you might want to give it a try.

 

[DanielBishop]

Sounds like BodyOpus might be what I'm looking for....

.... where can I find more info? Like calorie counts, ratios, timing, general advice and recommendations?

 

[Mr.X]

Sounds like BodyOpus might be what I'm looking for....

.... where can I find more info? Like calorie counts, ratios, timing, general advice and recommendations?

Use the ratios from CKD for M-Thursday
on friday - sunday it's very close to what I have in the manual.

Basically, on friday you have a 50g carb meal at 1pm, then 2 hours later you eat 2 fruits and do 4-5 circuit workouts, the immediately you drink 50g protein/50g dextrose (however, I remember that you cannot get supplements, so I'm not sure if this diet will work) you'll absolutely need liquid carbs. The next best thing would be to get corn strach and mix it w/ protein (nasty, but your supplement situation is not the best)....then you will take that shake 3 more times every 2-3 hours, you will have to wake up at night to take in the carbs 2-3 times, you can make a bowl of sugary cereal w/ fat free milk everytime. Then on sat follow my carbup recommendations from the manual, and on sunday only eat LOW gi carbs like pasta/beans/yams/etc...

Mr.X

 

[DanielBishop]

Wait a second.... this is for bulking?

Sounds odd.

About the Friday thing.... I kinda work on Fridays until 4-5pm, sometimes later. It's unpredictable. So 4:30pm would be the absolutel earliest I could get to the gym.... and that wouldn't be often. More likely would be 5-6pm.

I might be able to swing something and get dextrose, I'm not sure. It's a complex situation.

So.... I'm doing standard heavy, intense bulking workouts from Monday-Thursday.... then on Friday I do circuit training? That sounds weird to me. Say I did shoulders and abs on Thursday.... is it wise to train the same bodypart two days in a row like that?

Don't get me wrong, I'm not criticising your advice.... not at all. Just need to make sure I'm understanding it properly. Thanks!!

 

[Mr.X]

Wait a second.... this is for bulking?

Sounds odd.

About the Friday thing.... I kinda work on Fridays until 4-5pm, sometimes later. It's unpredictable. So 4:30pm would be the absolutel earliest I could get to the gym.... and that wouldn't be often. More likely would be 5-6pm.

I might be able to swing something and get dextrose, I'm not sure. It's a complex situation.

So.... I'm doing standard heavy, intense bulking workouts from Monday-Thursday.... then on Friday I do circuit training? That sounds weird to me. Say I did shoulders and abs on Thursday.... is it wise to train the same bodypart two days in a row like that?

Don't get me wrong, I'm not criticising your advice.... not at all. Just need to make sure I'm understanding it properly. Thanks!!

If you can't train friday at 1pm, then the diet is NOT for you. You would be better off sticking to a basic balanced diet (40/30/30) where you have more freedom. For, this diet is much restricted. Yes, the workouts are there to increase the uptake of the muscle glycogen based on absorption rates that go up as the muscle is further pressurized. Circuit trainins is always going to be there for maximum replenishment of muscle glycogen and anabolism, but you don't have to worry about it, the diet is not for you.

Mr.X

 

[DanielBishop]

Okay, fine. It's not for me.

So could you please explain in some more detail the diet which IS for me?

 

[Tagio]

Mr. X, I have a question about your calorie cycling bulking diet. you say to eat more on training days, less on non-training days. But isn't it true that most of the muscle growth occurs in the 24 hours AFTER weight training? Since I train in the evening, I was thinking of eating low-calorie on training days up till 1 hour pre-workout, then eat a pretty large carb and protein meal, then workout, then have a post-workout shake, then eat higher-calorie until 24 hours later. So if I workout on thursday, I'll eat low-calorie until 6, then eat a pretty big meal, then go to the gym, then have post-workout shake, then keep the calories at 15-18x bodyweight between the post-workout shake and 7 PM friday. good idea?

 

[Mr.X]

Okay, fine. It's not for me.

So could you please explain in some more detail the diet which IS for me?

Like I mentioned in my ealier post, you should give a balanced diet (40/30/30 a try) and just cycle calories......

sample cycle:
day 1: weight x 12
2: weight x 15
3: weight x 18
4: weight x 20
5: weight x 12
6 weight x 11
7: weight x 10

Mr.X

 

[Mr.X]

Mr. X, I have a question about your calorie cycling bulking diet. you say to eat more on training days, less on non-training days. But isn't it true that most of the muscle growth occurs in the 24 hours AFTER weight training? Since I train in the evening, I was thinking of eating low-calorie on training days up till 1 hour pre-workout, then eat a pretty large carb and protein meal, then workout, then have a post-workout shake, then eat higher-calorie until 24 hours later. So if I workout on thursday, I'll eat low-calorie until 6, then eat a pretty big meal, then go to the gym, then have post-workout shake, then keep the calories at 15-18x bodyweight between the post-workout shake and 7 PM friday. good idea?

That's not necessarily true, as far as the growth you mention. I've never seen studies pointing out the 24/hr theory where it was done w/ bodybuilders. I would say, growth is mostly based on that days replenishment of nutrients and caloric intake, the day after you can still keep up the glucose uptake w/ a low cal. intake. You have the right idea for the workout and the protein/carb intake, your idea is similar to animabolics, it does work fairly well.

Mr.X

 

[Tagio]

thanks!

 

[DanielBishop]

Okay, Mr X....


So what about the daily breakdown? How should I divide my protein/fat and high/low GI carbs each day? I generally train in the afternoons, beginning anytime between 4:30-6pm. It varies.

How much protein/carbs would be recommended pre/post workout?

Also, would it be okay to do cardio while on this bulking diet? Should I only do cardio on my non-training days? I like to do cardio in the morning, moderate intensity power-walking for approximately 50-60 minutes. Would it hinder my gains? I'd just like to keep my bodyfat as low as possible. What about post-workout cardio? Good idea, or bad?

You quoted this example:
sample cycle:
day 1: weight x 12
2: weight x 15
3: weight x 18
4: weight x 20
5: weight x 12
6 weight x 11
7: weight x 10

Should I give any regard to my training days? In other words, should I make sure the training days are the higher calorie days, and non-training days are lower? As I mentioned, I can't really train on Saturdays or Sundays. Saturdays are right out, because I am driving a truck all day. And Sundays, my gym is only open from 10am-noon which.... which is enough time to train, provided I'm well organised.

Should my calorie intake/timing be any different on Sunday since I'm training earlier in the day? Should I train on Sunday at all??


That's all I can think of right now. Thanks for your help.

 

[Mr.X]

So what about the daily breakdown?
How should I divide my protein/fat and high/low GI carbs each day? I generally train in the afternoons, beginning anytime between 4:30-6pm. It varies.
I don't know your stats...
take the ratios 40%protein/30%carbs/30% fat
and use weight x (whatever the number is for that day) and break it down, just like you did for CKD

How much protein/carbs would be recommended pre/post workout?
I would say 40g protein+40g carbs post-workout is sufficient for most

Also, would it be okay to do cardio while on this bulking diet?
not a lot, maybe 1-2times a week
Should I only do cardio on my non-training days?
yes
I like to do cardio in the morning, moderate intensity power-walking for approximately 50-60 minutes. Would it hinder my gains?
yes it would, too much cardio!
I'd just like to keep my bodyfat as low as possible. What about post-workout cardio? Good idea, or bad?
I would recommend you try doing 30min low intensity cardio 1-2 times a week

You quoted this example:
sample cycle:
day 1: weight x 12
2: weight x 15
3: weight x 18
4: weight x 20
5: weight x 12
6 weight x 11
7: weight x 10

Should I give any regard to my training days? In other words, should I make sure the training days are the higher calorie days, and non-training days are lower?
correct, training days would be higher cal, non-training lower
As I mentioned, I can't really train on Saturdays or Sundays. Saturdays are right out, because I am driving a truck all day. And Sundays, my gym is only open from 10am-noon which.... which is enough time to train, provided I'm well organised.

Should my calorie intake/timing be any different on Sunday since I'm training earlier in the day? Should I train on Sunday at all??
yes, you should train on sundays if you need to maintain a routine....no calories and food stay the same, (of course based on ratios) just because you train on sun it doesn't mean you have to change anything.....

Mr.X

 

[crayonofdoom]

warcraft 3 rocks

mr.x you mentioned in an earlier thread that some guy should do a cycled calorie intake week by week, but here you said this guy should do a cyled calorie intake day by day, are these two seperate diets or a typo?


i want to get bigger, but i'm already at about 22-23% body fat, that blows...i don't mind getting much fatter just as long as its not alot, alot (i'm samoan and like many samoans i'm genetically predisposed to being 'big') I know i can get to 10-15% which is where i wanna be probably soundslike fatty to you though eh? haha but yes please clear that up for me. the bulking up basics sticky u have posted would be ok for me IMO but i was wondering if YOU think that would get me ALOT fatter..........???

 

[Mr.X]

Re: warcraft 3 rocks

mr.x you mentioned in an earlier thread that some guy should do a cycled calorie intake week by week, but here you said this guy should do a cyled calorie intake day by day, are these two seperate diets or a typo?


i want to get bigger, but i'm already at about 22-23% body fat, that blows...i don't mind getting much fatter just as long as its not alot, alot (i'm samoan and like many samoans i'm genetically predisposed to being 'big') I know i can get to 10-15% which is where i wanna be probably soundslike fatty to you though eh? haha but yes please clear that up for me. the bulking up basics sticky u have posted would be ok for me IMO but i was wondering if YOU think that would get me ALOT fatter..........???

That was a different diet and a different situation.....

I don't think you would get a lot fatter as long as you cycled your calories properly, if you're at 23% it would be fairly smart for you to just drop about 5-6%bf, which should come off fairly easy w/ a CKD. Thereafter you can get started w/ a Bulking diet, like cycling.

Mr.X

 

[DanielBishop]

Mr X, I've still got a few weeks of CKD to go before I'll really be happy with myself....

.... but in the meantime I'm really getting excited about bulking. I've been thinking of all kinds of things to eat whilst on my bulking phase.... the idea of chicken, lamb, steak or tuna with low-fat cheese and vegetables in a tortilla (or pita bread) is really appealing to me. I also want to make high-protein, low-fat brownies or muffins or cookies or something. Basically ideas are just bouncing around in my head for high-protein meals....

.... I know you've spent a lot of time addressing my queries, and I appreciate it but I'm still not 100% sure.

Could you please explain WHY cycling calorie intake is a good idea for bulking? And why it differs from eating a set amount of calories each day? I was kinda thinking about something like this:

5am- Wake up, 30g protein powder w/skim milk
6:30am- Oatmeal (chopped with blender into bran) with 30g protein powder and skim milk and egg whites
8:00am- High-protein muffin/cookie/brownie and/or protein shake w/skim milk
9:30am- Two chicken/lamb/beef/tuna w/low-fat cheese, low-fat condiment and mixed salad/veges wraps (in tortilla)
11am- High protein muffin/cookie/brownie and/or protein shake w/skim milk
12:30am- Another two wrap things
2:00pm- Another muffin/cookie/brownie and/or protein shake w/skim milk
3:30pm- Another two wrap things
4:10pm- Some natural peanut butter (and perhaps some carbs?)
4:30pm- Workout
5:30pm- (immediately postworkout) Dextrose and protein powder shake
6:30pm- Steak, chicken breasts, tuna, fish fillets or other high protein meat, steamed veges and some sort of carbs (not sure what would be appropriate)....

.... and I was also thinking of perhaps getting up in the middle of the night for some protein.

What do you think? Something tells me that even though it's fairly "clean" eating, I'll still gain a considerable amount of fat from this sort of diet.

I've never made great bodybuilding progress, and I think that's down to me not eating enough quality protein. So I thought I'd aim for 2g/lb of bodyweight.... with a reasonable amount of low-GI carbs (except post-workout) and low-moderate fat from healthy sources. Maybe I could snack on nuts during the day as well.

I'm not expecting you to reply and say "Sounds good if you're looking to bulk up without gaining excess fat".... quite the opposite, in fact. I'm sure it's full of flaws, but I'd like to know WHY a diet which has fluctuating calories would be better....

.... thanks for all your help. I appreciate it greatly.

 

[Mr.X]

Simple facts, when you raise calories you gain weight, when you lower them you lose weight; thus, when your hypercaloric you'll tend to be anabolic and help muscle gains, and days that you are hypocaloric you will drop body fat (not lbs., but just small amounts). Hence, the fat you might have gain on your 'bulking' day might be at least, somewhat, reduced. Plus, insulin sensitivity (written in my BULKING UP BASICS- please read again) is a big part of the problem, for after a certain time when you bulk up your insulin sensitivity goes down due to the constant insulin spike....period............
Set amounts of calories each day do not jolt the metabolic rate, thus your body gets used to the intake and does not want to lose bodyfat or eat less......


5am- Wake up, 30g protein powder w/skim milk
6:30am- Oatmeal (chopped with blender into bran) with 30g protein powder and skim milk and egg whites
8:00am- High-protein muffin/cookie/brownie and/or protein shake w/skim milk
9:30am- Two chicken/lamb/beef/tuna w/low-fat cheese, low-fat condiment and mixed salad/veges wraps (in tortilla)
11am- High protein muffin/cookie/brownie and/or protein shake w/skim milk
12:30am- Another two wrap things
2:00pm- Another muffin/cookie/brownie and/or protein shake w/skim milk
3:30pm- Another two wrap things
4:10pm- Some natural peanut butter (and perhaps some carbs?)
4:30pm- Workout
5:30pm- (immediately postworkout) Dextrose and protein powder shake
6:30pm- Steak, chicken breasts, tuna, fish fillets or other high protein meat, steamed veges and some sort of carbs (not sure what would be appropriate)....


Wraps? muffins? as long as this fits your caloric intake that you were shooting for (40/30/30) then you're fine. However, this does not look like it does.

Mr.X

 

[DanielBishop]

Thanks, Mr X....

.... so assuming my routine looked like this:

Monday: Chest/tris
Tuesday: Back/bis
Wednesday: Off
Thursday: Legs
Friday: Shoulders/abs

Would I eat hypercaloric on those days, and hypocaloric on Wednesday, Saturday and Sunday?

The reason I ask, is because I'm not sure how long after a workout the muscles are still receptive to protein etc. Some people eat big the whole following day, but you believe otherwise.

 

[MrRTTB]

Would this be better if goals actually were to gain muscle and holding fat away(maybe this is what you wrote and I am the one that got it the wrong way):

Fri-mon, low/non carb days, no wokrout in the gym, just light cardio. Depending on metabolism and how active you are I would guess bw x 10-12. Cardio low intense for longer periods, like morningwalk on an emty stomach for 40-60 minutes.

Tuesdays-thu: High carb days/high Protein/low fat. These would be the days were you workout in the gym. Cals about BW x 15-20 depending on your natural matebolism and "stuff" you might take.


Tue: Chest, shoulders, triceps
Wedn: Back, trapz, biceps, forearms
Thu: Legs, calfs

You might bet benefits with a hole body routine on the saturday, high reps.

 

[Mr.X]

Would I eat hypercaloric on those days, and hypocaloric on Wednesday, Saturday and Sunday?

That's correct

Mr.X

 

[DanielBishop]

Alright, neat.

So what would the post-workout meals look like? I usually go to bed pretty early, and so at the moment I'm only eating one post-workout meal....

.... should I have a protein powder/dextrose shake IMMEDIATELY after workout, and then some othe real food later on? I could really only have my last meal at 6:30pm at the latest.

What do you think about Alfonz' idea about the whole body workout on Saturday? Even though I can't do it on Saturday, so it would have to be Sunday.... good idea? Keeping in mind that I'd be doing a wholebody workout and then training my chest and triceps the very next day.

How much protein on a daily basis, Mr X? I believe my sub-optimal progress with bulking up to this point, is due in large part to me not getting enough protein. When it's my "bulking phase" I'm very good at getting high calories, since I see something and think "Should I eat it? Of course I should, I'm BULKING and need calories, fat and carbs!!" I don't need to explain why that approach didn't work too well. I always got plenty of calories and carbs, but never enough protein. So how much?

You don't recommend going above bodyweight x 20 for calories?

I think that's all for now. Thanks again.

 

[Mr.X]

So what would the post-workout meals look like? I usually go to bed pretty early, and so at the moment I'm only eating one post-workout meal.... .... should I have a protein powder/dextrose shake IMMEDIATELY after workout, and then some othe real food later on? I could really only have my last meal at 6:30pm at the latest.
I would suggest 50g dextrose/50g protein....
than 1/2-1 hr later (considering you go to bed right after)...
have: 1 cup oatmeal mixed in w/ 40g protein and 10g fiber


What do you think about Alfonz' idea about the whole body workout on Saturday? Even though I can't do it on Saturday, so it would have to be Sunday.... good idea? Keeping in mind that I'd be doing a wholebody workout and then training my chest and triceps the very next day.
it's only a good idea if you're going to load up on food that day, otherwise I don't see the point, honestly

How much protein on a daily basis, Mr X? I believe my sub-optimal progress with bulking up to this point, is due in large part to me not getting enough protein. When it's my "bulking phase" I'm very good at getting high calories, since I see something and think "Should I eat it? Of course I should, I'm BULKING and need calories, fat and carbs!!" I don't need to explain why that approach didn't work too well. I always got plenty of calories and carbs, but never enough protein. So how much?
I would try at least 1.5-2g protein per lb. of bodyweight, that's just for a start

You don't recommend going above bodyweight x 20 for calories?
no, over that it would surely amount to fat gain

Mr.X

 

[hittman]

oh crap is it alright though if i do my whole upper body every session, i never pinpoint areas at the gym i just work out every part.

 

[DanielBishop]

Mr X....

Here is the example of a weekly calorie breakdown that you gave:
day 1: weight x 12
2: weight x 15
3: weight x 18
4: weight x 20
5: weight x 12
6 weight x 11
7: weight x 10

According to this, I would be having 2052 calories on day 1, which would equate to 205g protein. Which is only about 1.2g/lb bodyweight.....

.... which I think isn't enough for a training day.

Considering I will almost definitely be training on Monday, Tuesday, Thursday and Friday.... how would you recommend my calories be?

 

[Mr.X]

Mr X....

Here is the example of a weekly calorie breakdown that you gave:
day 1: weight x 12
2: weight x 15
3: weight x 18
4: weight x 20
5: weight x 12
6 weight x 11
7: weight x 10

According to this, I would be having 2052 calories on day 1, which would equate to 205g protein. Which is only about 1.2g/lb bodyweight.....

.... which I think isn't enough for a training day.

Considering I will almost definitely be training on Monday, Tuesday, Thursday and Friday.... how would you recommend my calories be?

That was just a sample, and, by the way, 1.2g protein is enough, 1g/lb can be sufficient.

based on your training:
Mon - weight x 18
Tue - weight x 17
Wed - weight x 12
Th - weight x 20
Fri - wieght x 19
Sat - weight x 11
Sun - weight x 10

Try that..........

Mr.X

 

[DanielBishop]

Thanks, Mr X....

I know I'm getting pedantic about it now, BUT....

.... would it make a difference that I'm only getting BWx17 on back/bicep day and BWx20 on leg day? My arms are actually really lacking.... should I change that up from week to week and give myself BWx20 on different days sometimes?

Also, what would pre-workout meals look like?

I think we're getting close to winding up my questions.... again, I really appreciate this.

 

[Mr.X]

Thanks, Mr X....

I know I'm getting pedantic about it now, BUT....

.... would it make a difference that I'm only getting BWx17 on back/bicep day and BWx20 on leg day? My arms are actually really lacking.... should I change that up from week to week and give myself BWx20 on different days sometimes?

Also, what would pre-workout meals look like?

I think we're getting close to winding up my questions.... again, I really appreciate this.

I doubt that leg day cal/vs./arm day cal would really matter, you're growing either way. In fact, M-F your cal are almost all about weighx12/15, so you shouldn't worry. I would change up the pattern so your body doesn't adapt.

Pre-workout meals: all depends, you could have a 50g protein/40g dextrose/ECA to keept the energy up and the workout intense. But, that would also depend on a lot of factors and change time to time depending on energy expenditures.

Mr.X