The Story So Far.
I've been very busy since the turn of the new year. So I feel the need to catch up anyone who will be reading my logs.
I started the year with the goal of working my way back into the 198# weightclass. The plan of attack I typically use for myself when jumping weightclasses is to make an acute jump in weight over 6-8 weeks, then spend another 6-8 weeks tempering and making it lean and useful.
So I put together a slightly restructured version of the typical Gaining protocols I use with my clients (I'll go over some of that in these logs). It turns into a roughly 14-week Powerlifting and Bodybuilding Program with a diet that is biased towards fueling a 210# BW Bodybuilder for the first half, and supporting a 198# BW Powerlifter for the second half.
I love bodybuiling and high training volume, so this approach works for me -- with the main drawback being that I usually end the push very tight and immobile from all the added size, and have to recoup some Mobility after. So I wedged into the plan about 90Min a week of therapeutic massage on top of the usual Mobility drills I use day to day (Foam Rolling, Dynamic and Static Work). There's no way around the stiffness I've found yet, but I have to try my best to stave off injuries from the tightness in my back and hips.
I went to work about 4-weeks ago and here is the current result:
- Baseline: 185# BW, 88% LBM (est.)
- Current: 204# BW, 85% LBM (est.)
That's a 19# increase in raw BW and an estimated 10.5# (using Jackson Pollock 7-Pt, normalized) of lean body mass added in 4-weeks -- I've done better and I've done worse.
I'm used to my own results on these programs, but I have newer clients who took a few weeks off during my "push" and the comments are always rewarding -- "I though we picked up a new Club member, who are you!?" "Dude, did you eat babies while I was gone?"
Gaining Cycle Template.
For those in the bodybuilding communities -- these descriptions of my general programming should be pretty straightforward. For those unfamiliar, this may sound like Greek.
- 5x Training Days Per Week, 6-7 Sessions Total
- 10x Main Lifts per Week: Squat, Bench, Deadlift using Singles, ME/DE Splits and Volume
- Every Session Specialty Lifts: Press or Rows using Singles and Volume
- Every Session Accessory Work: Very-High Volume Bodybuilding with focus on Quads, Glutes, Hips, Hamstrings, Upper Chest, Lats, Triceps and Grip
- HIIT Work: 2x "Wingate" Sessions Per Week on AirDyne
- 4x Main Feeding Times (Brunch, Peri-Workout x2, and Evening)
- No Breakfast and Primarily Fat and Protein Through 4PM
- Peri-Workout Nutrition (with Highly-Branched Cyclic Dextrins and Hydrolyzed Proteins)
- Managed Carb Intake in the Evenings (100-300g Depending on Training)
- Whole Food Focus and No More than 25% of Protein Intake from Supplements
- Basic Supplementation: Usual Health Protocols (Vit D3, A, K2, Selenium, Pre and Probiotic, Fish and Cod Liver Oil), Peri-Workout (Highly-Branched Cyclic Dextrins, Hydrolyzed Proteins and Creatine), Bedtime (ZMA, 5-HTP and GABA),
- Other Supplementation: PCT Supplement (for Aromatase Inhibition qualities), Glucose Clearing Supplement (for Insulin Sensitivity), Digestive Enzymes (for clearing large meals), Caffeine and Nicotine Gum use
- Current Priorities are: Nutrition & Recovery > Training > Mobility
- Sleep a minimum of 8-Hours per day with > 7-Hours Restful
- Rest days are Active Rest Days (Mild work on what hurts)
- Stand and Walk as much as Possible (I have a Desk day job)
- Laugh, Meditate and Socialize more (this makes an impact, seriously)
I plan to go into more detail on both of these topics (Training and Nutrition) in future posts.
I have about 2-weeks left in my push for additional weight. The focus is always on adding more LBM than Fat-Mass so this is the plateau point where the diet should be fully dialed in over the course of the past 4-weeks and any "spillover" weight gain should be minimal.
As I lean the weight gain down, my LBM should keep going up from this point, while my weight can fluctuate as I transition to a more Powerlifting style Training and Diet.
The hard part, as always, is going to be pushing to restore Mobility and Robustness to the weight gained. The faster I can do that the better as my progression in lifting wont be as hindered by the drastic changes in mechanics I've introduced.
For now -- I'll be popping, cracking and snapping like a Mofo.
//Coach Matt Swartout
Coaches Note: Re-applying someones individualized Training or Nutrition programs to anyone else, without understanding or scrutiny, would be Stupid -- Don't be stupid.