I bought Kelly Baggett's new book and liked the plan enough to give it a good run. This is the type plan I could see following year round for many reasons.
Version I Plan on Using
~11 days muscle building
~4 days fat loss
Mass Diet Phase
Days 1 and 2:
4000+ kcals/day
Carb load 2-3g/lb bodyweight carbohyrdrate
1.5-2g/lb protein
Low fat
Days 3-11:
~3800-4000 kcals/day
1.5-2 grams/lb protein
Fat Loss Phase
Days 12-15:
~1200 Calories/day
1-1.5g/lb lbm protein
50-100g carbohydrate
Sample Training Split
Day 1: Back and Biceps
Day 2: Legs
Day 3: Off
Day 4: Chest and Trcieps
Day 5: Off
Day 6: Back and Biceps
Day 7: Off
Day 8: Legs
Day 9: Off
Day 10 Chest and Triceps
Day 11: Off
Day 12: Lower Body Depletion + Cardio
Day 13: Upper Body Depletion + Cardio
Day 14 Cardio
Day 15: Cardio
Mass gaining workouts are done with both loading and density movements during each training session. They will be periodized in some form or fashion. I'll tend to use high reps and more TUT for pushing muscles and low-moderate reps for pulling muscles. I'll also be going heavy/light, i.e. using 'feeder workouts'. Training won't be done to failure. Depletion workouts will be done ~ 50% of my 1RM. 6-12 sets. 12-20 reps/set/muscle.
Supplementation:
1) Multi
2) Fish oil
3) Whatever anabolic drugs I happen to be on at the time and whatever ancillaries I need to go with those.
The AAS I use is the only thing that doesn't conform at all to Kelly's plan. The book is written for a natty trainer. Right now I am cutting, but will start bulking soonish. Could be anywhere from a week to a month before it begins. Any feedback is more than welcome. Are any of you folks using this plan now?
Version I Plan on Using
~11 days muscle building
~4 days fat loss
Mass Diet Phase
Days 1 and 2:
4000+ kcals/day
Carb load 2-3g/lb bodyweight carbohyrdrate
1.5-2g/lb protein
Low fat
Days 3-11:
~3800-4000 kcals/day
1.5-2 grams/lb protein
Fat Loss Phase
Days 12-15:
~1200 Calories/day
1-1.5g/lb lbm protein
50-100g carbohydrate
Sample Training Split
Day 1: Back and Biceps
Day 2: Legs
Day 3: Off
Day 4: Chest and Trcieps
Day 5: Off
Day 6: Back and Biceps
Day 7: Off
Day 8: Legs
Day 9: Off
Day 10 Chest and Triceps
Day 11: Off
Day 12: Lower Body Depletion + Cardio
Day 13: Upper Body Depletion + Cardio
Day 14 Cardio
Day 15: Cardio
Mass gaining workouts are done with both loading and density movements during each training session. They will be periodized in some form or fashion. I'll tend to use high reps and more TUT for pushing muscles and low-moderate reps for pulling muscles. I'll also be going heavy/light, i.e. using 'feeder workouts'. Training won't be done to failure. Depletion workouts will be done ~ 50% of my 1RM. 6-12 sets. 12-20 reps/set/muscle.
Supplementation:
1) Multi
2) Fish oil
3) Whatever anabolic drugs I happen to be on at the time and whatever ancillaries I need to go with those.
The AAS I use is the only thing that doesn't conform at all to Kelly's plan. The book is written for a natty trainer. Right now I am cutting, but will start bulking soonish. Could be anywhere from a week to a month before it begins. Any feedback is more than welcome. Are any of you folks using this plan now?