zenreich6005

Hey guys. summer's here and im almost done with my cut. im down around 157 at 7-8 % bodyfat. This is from 172-174 @ 14-15 %. So now, with the help of a bev adviser, im doing a lean bulk. My goal is to gain 7-10 lbs of lean muscle over the course of 7 weeks. I feel this is achievable because of the VERY low stress levels during the summer, full access to a nasty gym, and the addition of mass aminos, ultra 40s, and creatine (which ive been off for 2 months).

My question is. For a 7 week lean mass EXPLOSION ...what type of routine?

I've been thinking about GoPro's as it looks fucking sweet...but does it allow for enough progressive resistance? For those who have done it...what type of results does it provide in a shorter period (6-8 weeks).

Or, should i opt for a more traditional 4 days split based on pyramids and dual progression?

Your thoughts are all appreciated! Still have 1 week left of cutting until

Anyways this is the diet/supp program as recomended by my beverly international advisor:

Supplement Program:

1 Super Pak with meal #1

4 Ultra 40, 4 Mass with each meal

1 scoop Creatine Select with each meal for 5 days. Then 1 scoop twice daily for the next 6 weeks. (1 scoop pre and post workout on training days)





Meal #1

2 whole eggs + 4 egg whites

5 oz. 93% lean beef

3/4 cup oatmeal before cooking



Meal #2

Protein Drink: 2 Scoops Ultra Size, 2 tbsp of Heavy whipping Cream

or

4 oz chicken breast and 4 oz beef, 1 apple



Meal #3

8 - 10 oz. chicken or turkey breast (before cooking)

6 oz. sweet potato or 1/2 cup cooked brown rice

2 cups vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing



Meal #4

(same as for meal #2)



Meal #5

8 - 10 oz. 93% lean beef, chicken or turkey breast, fish and once or twice weekly sirloin steak

2 cups vegetables



Meal #6

6 Egg whites + 2 whole Eggs

1 cup omelet vegetables

THANKS!

Dave

Premo55

I would definitely lower protein, up EFAs by a LOT (why are there NO EFAs at all? Drop the heavy cream and don't use so many whole eggs, replace them with EFAs) and up the carbs....otherwise it looks fine...

Peace.

T DOT O.

zenreich6005

i forgot that id be adding 9 grams fish oil dialy..

zenreich6005

but i was asking more in terms of training routine..

Premo55

I would go with GoPro's and alter it to suit your personal needs if I were you...only you can determine what kind of volume would be best suited for your own mass gains

Peace.

T DOT O.

zenreich6005

true. would doing it p/p/rr/rr/s alow for the same muscle confusion but more progression? So i could progress within the 2 week microcycles and still keep my muscles guessing?

Premo55

yes, that worked for me, I prefer p/p/rr/rr/s to strict p/rr/s, it allows me to gauge my progress easier

Peace.

T DOT O.

CowPimp

Some people also do P/P/RR/S, P/RR/RR/S, P/RR/S/S. Gopro told me not to do the same workout 3 weeks in a row and you will be fine.

The only time it's bad to feel the burn is when you're peeing...

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zenreich6005

cool guys, thats what i figured, thanks. also , in terms of diet, i think im getting enough efa's from the 6 eggs daily, no? plus the ultrasize shakes with cream have a a nice deal of good fats, plus the fish oils...no?

CowPimp

Post that beast in the diet & nutrition forum.

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gr81

you aren't eating enough to gain weight man, up those totals. If you are gonna bulk, then do ti right and don't be afraid to gain some BF, it is necessary. I wouldn't expect some crazy gains in 7 weeks, consistency means being in it for the long whole. Jyust worry about eating enough food, don't worry so much about the training. Lift heavy and worry about getting in the cals and nutrients, thats all you need to worry about. and be in it for the long haul

Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

zenreich6005

well i know im in it for the long haul...but i want to keep my ripped up physique for the summer. I dieted down for 3 months for a good summer and intend to keep it that way...also, my nutrient totals are higher than they look. 24 tabs of mass aminos and 24 tabs of ultra 40's come out to over 70 grams of hydrolyzed protein a day in addition to what im already eating. Plus, i think i can grow a little bit with the addition of these, the creatine, and the carbs, which i havnt had in about 2 months. Also, im gonna be able to get in 9 hours of sleep everynight and have ZERO stress. Im taking a 1 week hiatus from lifting after this week to prime my body's anabolic environment.

And i DID bulk, i went from 12 % @ 152 to 14% @ 175 in 1 month.....but now im trying to do it SUPER CLEAN @ 7 %

DimebagDarrell

make sure youre taking in more calories than you burn

cutting sucks.

gr81

^ exaclty, and during that process of surplus cal intake, you are going to gain some BF, you aren't gonna be able to stay at 7% bro. not only that but taking it as slowely as you want, you are not gonna see any signifigant gains in 7 weeks. maybe if you went on an all out bulk you could. see my point? good luck to ya anyways

Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

zenreich6005

ps.s im 18 y/o...and grow like a weed...

im looking to maintain my abs while putting on some muscle...my guess is its possible.

im not looking for 20 pounds of muscle...thats for this winter when i can cary a nice coat of fat....for now just some lean gains..