Time to Gain some Mass Stack
09-25-2008 05:23 PM
Time to Gain some Mass Stack
The last 4 years as being a Biochemistry undergrad and a pre-med hopefull has taken me out of the gym. I went from bench pressing 375 and being at a weight of about 198 lbs, back to a sickly 158. Which for a 5'7" isnt horrible, but this new skinny me is really irritating. After having the mass before, you start to miss it. Ergo, I am going to kickstart my gains with an all out bombardment of changes.
1) Get back in the gym 3 days a week
2) Ramp up calories
3) A new supplement Protocol
Workouts will be as follows
Monday : Shoulders, Low Back, Bis
Wednesday : Calves, Quads, Hams
Friday : Chest, Lats, Tris
The workouts will consist of about 8-10 working sets per body-part and a rep range of 8-12, taking each to failure. I will also be incorporating X-reps for increased intensity.
My diet will be based on what is going on visually and on the scale. I will start with my protein levels at 1.81 grams per pound of body weight. Also I am one those people who only eats organic foods, so everything I consume with the exception of my supplements will be organically grown.
Protein: 275 grams
Carbohydrates: 300 grams
Fats: 60 grams
After this baseline I will add or subtract calories based on changes already stated. I would really like this to be a lean bulk. Keeping my bodyfat less than or equal to 10-12 percent.
Proteins will come from a variety of sources to ensure a proper distribution of amino acid residues.
Carbohydrates other than post - workout will be low glycemic index carbohydrates.
Fats will try to be mono and polyunsaturated. Consisting of Omega 3, 6 Fatty acids.
As for supplementation I thew together a stack. Feel free to criticize, I will respect your opinions and make adjustments based on a combination of our ideas. I am never be arrogant ignore good advice, especially from iron warriors like yourselves.
Muscle Link Profusion
Muscle Link RecoverX
German American Technologies Glutamine Peptides
Gaspari Plasma Jet
VPX N.O. Synthesize
Whole Food Multi Vitamin
The reason I picked the Protein supplements I did, was because after reading "Building the Perfect Beast" he stressed the importance of taking between 50-100 grams of Glutamine Peptides. I also bought lbs of Wheat Flour that I will be using as a source of Glutamine Peptides.
As of right now I weight 158 lbs.
Arms (cold) 14.5"
Chest (cold) 41"
Waist (morning) 30"
My goals for this first month may seem a little high. However I am just getting back into it and I know gains come back faster when you first start up again.
I would in my first month of lifting eating and supplementing to gain:
5lbs of LBM
1 inch on all previously measured body parts with the exception of my waist.
So, my supplements should all be here HOPEFULLY by Monday 29th, so I will plan on starting this protocol then.
Comments are welcomed, in fact encouraged. I am eager to take advice from you all.
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