[Distilled Water]

Starting about the 2nd week of may Im going to start bulking up. I have been doing the Ad & TKD diet now for a good while and really like it. I would like to do something like this for lean mass. Here's what I was thinking

Sun: OFF Carb Load 500-600gr
Mon: Hams/Bi's <30gr carbs
Tue: Chest/Tris <30gr carbs
Wed: OFF Carb Load 500-600gr carbs
Thur: Quads/Abs <30gr Carbs
Fri: Back/Shoulders <30gr carbs
Sat: HIIT cardio 30min <30gr carbs

I would do about 15 mins Low intensity cardio after each weights session.

I'd start out @ around 3,500 cals and slowly progress to 4,000 etc.......On the re-feed days I'd probably hit close to 4,000 cals or 500 over my normal daily intake (depending how far into bulking I am).

I'd be using some other supplements to help in the LBM department. My goal would be to put on ~15-20lbs of LBM in ~12weeks.

What do you guys think?

[CryingEmo]

Unless your sure you are 100% depleted after 2 days, I'd lower the carbs to between 300-400.

Now if you're doing HIIT cardio and lifting intensely everyday, then sure.

[Distilled Water]

Originally Posted by CryingEmo

Unless your sure you are 100% depleted after 2 days, I'd lower the carbs to between 300-400.

Now if you're doing HIIT cardio and lifting intensely everyday, then sure.

yea maybe that is a bit high. I guess start low and work my way up huh?

O, and hell's to the NO on HIIT everyday. One day a week will be Pleeeeeeenty enough for me thank you very much.

[Distilled Water]

I have to bump this, I cant be below the guru's thread

[JDF]

Im looking to do the same on a CKD/AD diet in the coming months here, just picked up an ALRI stack + a few other goodies in preperation.

What does your training schedule look like for your recomp/clean bulk Distilled? Do you plan on starting a log to track the progress because I would be interested in seeing how well this plan works for you ( as I need to figure out something for myself very soon ).

[Distilled Water]

Originally Posted by JDF

Im looking to do the same on a CKD/AD diet in the coming months here, just picked up an ALRI stack + a few other goodies in preperation.

What does your training schedule look like for your recomp/clean bulk Distilled? Do you plan on starting a log to track the progress because I would be interested in seeing how well this plan works for you ( as I need to figure out something for myself very soon ).

Yea I will log it for sure. That way I can look back and see what I was doing and if it workd well or not. I put my training schedule in my 1st post but if you mean what exercises and sets, I can post that if you'd like.

[JDF]

Originally Posted by Distilled Water

Yea I will log it for sure. That way I can look back and see what I was doing and if it workd well or not. I put my training schedule in my 1st post but if you mean what exercises and sets, I can post that if you'd like.

Ya please do, I have been doing a 5 day split for the last like 8months so im in desperate need of a change here. I still see decent gains because I change up my rep ranges all the time but I still think moving to down to say a 4 day split (push/pull) would be more beneficial than staying on the same beat'en path.

I'm glad you started this thread 'cuz I was really was not sure on how I was going to try and recomp/clean bulk while on CKD.

[Distilled Water]

Monday:Hams/Bi's
Ham/Glute
Wide Stance Squats
3sets @ 12,10,8

Stiff Leg Dead Liftis
3sets @ 10,8,6

Good Mornings
2sets @ 12,10
-SuperSet-
Leg Curl
2sets @ 12,10

Biceps

Barbell Curls
3sets @ 12,10,8

Close Grip Preacher Curls
3sets @ 12,10,8

Incline DB Curls
3sets @ 12,10,8

Tuesday: Chest/Tri's
Chest
Incline BB Bench
3sets @ 12,10,8

Flat BB Bench
3sets @ 12,10,8

Weighted Dips
2sets @ 12,10

Flat DB Fly
2sets @ 12,10

Tricep's
Straight Bar Skull Crushers
3sets @ 10,8,6

DB overhead extensions
3sets @ 12,10,8

Single Arm Reverse Grip Push Downs
2sets @ 12,10

Thursday: Quads & Abs
Quads
Narrow Stance Squat
4sets @ 12,10,8,6

Front Squats
4sets @ 15,12,10,8

Leg Extensions
2sets @ 12,10

Single Leg Extensions
2sets @ 15,12

Abs
Leg Lifts on Bench
3sets

Rope Crunches
3sets

Weighted Decline Bench Sit Ups
3sets

Friday: Back/Shoulders
Shoulders
DB Presses or Standing Overhead Press
3sets @ 12,10,8

Side Laterals
3sets @ 12,10,8

Front Raises
3sets @ 12,10,8

Lateral Raise to chin
3sets @ 12,10,8

Back
Bent Over BB or T-Bar Row
3sets @ 10,8,6

Neutral Grip Lat Pull Down
2sets @ 10,8

V-Bar Row
2sets @ 10,8

Straight Arm Push Down
2set @ 15

Traps
Some type Shrug
5-6sets

Friday is going to be a tough day thats for sure

[Neil5585]

DW, just my opinion but I think the calories on low carb days are awfully low. I know I've seen DiPasquale recommend 25x DESIRED bwt in cals during the off days. The carb loads are probably the most individual aspect. For me that amount of carbs would work fine but maybe too much for another, so the recommendation to start lower and work your way up while listening to your body is great advice.

Also, 15-20 lbs LBM is a bit much to expect in 12 weeks unless you're quite new, in my opinion, especially with calories as low as you have.

Lower carb eating is cool for gaining clean mass, however you have to make darn sure that you eat a LOT of calories and protein. I'd work up to that 25x desired bwt in calories and eat an absolute bare minimum of 1.5g/lb protein, but I'd shoot more for 2-2.25g/lb. And just a mildly educated guess that you should probably take Betaine HCl as needed after the first couple bites of your meals with all this protein. Stomach acid deficiencies is quite common and you're not going to pack on mass without digesting the food.

And by the way, experience from myself and others backs up the old advice from Vince Gironda that 1-3 dozen raw blended eggs per day is very anabolic. You could do this for 8-12 weeks to really help with calories and packing on the mass.

[Distilled Water]

Originally Posted by Neil5585

DW, just my opinion but I think the calories on low carb days are awfully low. I know I've seen DiPasquale recommend 25x DESIRED bwt in cals during the off days. The carb loads are probably the most individual aspect. For me that amount of carbs would work fine but maybe too much for another, so the recommendation to start lower and work your way up while listening to your body is great advice.

Also, 15-20 lbs LBM is a bit much to expect in 12 weeks unless you're quite new, in my opinion, especially with calories as low as you have.

Lower carb eating is cool for gaining clean mass, however you have to make darn sure that you eat a LOT of calories and protein. I'd work up to that 25x desired bwt in calories and eat an absolute bare minimum of 1.5g/lb protein, but I'd shoot more for 2-2.25g/lb. And just a mildly educated guess that you should probably take Betaine HCl as needed after the first couple bites of your meals with all this protein. Stomach acid deficiencies is quite common and you're not going to pack on mass without digesting the food.

And by the way, experience from myself and others backs up the old advice from Vince Gironda that 1-3 dozen raw blended eggs per day is very anabolic. You could do this for 8-12 weeks to really help with calories and packing on the mass.

Thanks bro. See this is why i need help,lol. Bulking on this diet is very new to me. I just looked back and when I transitioned to AD I was doing 3,500~3,750 cals and was losing weight so what your saying makes sense. I'm going to do the velocity diet for 2 weeks prior to this plan to help start as lean as possible. A week to transition back to whole foods then start this plan.

I could very easily polish of 4,500cals/day (about 25xbodyweight) I was going to shoot for a little higher protein like you mentioned, if I posted lower amounts of protein intake than I didn't mean too and Ill look back and fix it.

[Neil5585]

Originally Posted by Distilled Water

I could very easily polish of 4,500cals/day (about 25xbodyweight) I was going to shoot for a little higher protein like you mentioned, if I posted lower amounts of protein intake than I didn't mean too and Ill look back and fix it.

The recommendation from DiPasquale was 25x *desired* bodyweight bro. If you're 180 and want to put on 20 lbs of lean mass, you can assume that it's not going to be 100% lean bulking. So let's just say you want to get up to 205-210 to get that 20 lbs of lean mass (however long it takes to do it). That's up to about 5,250 calories per day there. BUT, work your way up. You're more likely to get fat from overdoing carb loads than overdoing low carb days, though. I like Anabolic Pump or P-Slin for the carbs.

[Distilled Water]

Originally Posted by Neil5585

The recommendation from DiPasquale was 25x *desired* bodyweight bro. If you're 180 and want to put on 20 lbs of lean mass, you can assume that it's not going to be 100% lean bulking. So let's just say you want to get up to 205-210 to get that 20 lbs of lean mass (however long it takes to do it). That's up to about 5,250 calories per day there. BUT, work your way up. You're more likely to get fat from overdoing carb loads than overdoing low carb days, though. I like Anabolic Pump or P-Slin for the carbs.

O ok, I got you.

I'm sitting on 2 bottles of AP, 25gr of YG, and 23caps P-Slin

Well hows this sound for cals, If I start from 180lbs....

Week 1-3: 4,500
Week 4-6: 4,750
Week 7-9: 5,000
Week 10-12: 5,250

[Neil5585]

I think I'd taper up the calories faster than that given your supplements. I may even go higher in cals if tolerated with the supplements to make sure they can do what they're supposed to do.