Mass gain plan
 

I am 200 10-11%BF I want to add some weight and here is the plan

300g Pro, between 60-90g CHO(not including PWO if I use one), 180g Fat
I'll adjust the fats as I get a feel for the wt gain

this is my training plan:

Monday
Front Squat:
85% x 2 x 10 sets
Snatch Pull/RDL:
10% x 3, 105% x 3, 110% x 3
Snatch Balance:
5 x 1 take to heavy single
Metcon WOD
Short one

Tuesday
3 Position Cleans
60% x 3 x 3 sets
1-arm Sotts Press:
30% x 2 x 10 sets
Weighted Pull-ups:
80% x 2 x 10 sets
Abs/Back Circuit
Metcon WOD
Short one

Wednesday
Deadlift
5 x 2 take to heavy double
Back Squat:
75% x 2 x 10 sets
Clean Pull/RDL:
95% x 3, 100% x 3, 105% x 3
Rack Jerk Behind the Neck:
5 x 1 take to heavy single
Metcon WOD
Short one

Thursday
3 Position Snatch:
60% x 3 x 3 sets
Push-Press:
80% x 2 x 10 sets
Weighted Rope Climb:
10% x 2 x 10 sets
Abs/Back Circuit
Metcon WOD
Short one

Friday
Snatch
Work up to 1RM
Clean & Jerk
Work up to 1RM
Front Squat
Work up to 1RM
Abs/Back Circuit
Metcon WOD


Saturday
Snatch - 60% x 1 x 5
Clean & Jerk - 60% x 1 x 5

Sunday
Metcon WOD

Should I have a PWO? Would 15g PRO and 35g CHO work? or just skip it all together because I am eating between 60-90 CHO? I have been eating 1.5 to 3g of CHO during a 5hr refeed on Sun. I'm thinking I can skip the refeed and if I add the PWO and 1 cheat meal per week. Sound good?

Plan looks pretty good (Maybe take a day off once a fortnight), As for PW nutrition I don't believe in it (a la DeVany) just relax (Some LI cardio/a walk) have some water with lemon and possibly BCAA's. Eat a solid PW meal loads of fruit, Meat, Eggs, Veg.

Also as your training plan is pretty full on take as many naps as you can and sleep good, I'm also a big fan of Rhodiola Rosea taken sparingly during the training week to aid recovery.

How much sleep you gonna get? That's a lotta work to gain mass on, especially with all those metcon wods in there.
I'd say take a couple days off to gain faster.

I have been cutting back on the metcons. I know I should skip them completely but I like doing them. Sat and Sun are usually just light form work with some foam rolling mostly active recovery. I usually sleep from 8-9PM til 3-4AM.

Thanks

Sleep is awesome.
I think it was Paul Anderson who said when he was training seriously, he did 3 things: train, eat, and sleep.
And then there was a bit about why stand when you can sit? why sit when you can lie down? More rest = more growth was his point, and he proved it.
I'm of the opinion that metcon can be upped easier and quicker than strength and mass, and that a focused mass gain approach for a month or so requires minimal met con.
If you have the energy to met con regularly, you're not lifting (heavy) enough.

That is why I have been blowing it off but on days where I have light tech. work I've been keeping it in. Tues and Wed I have every intention of doing a WOD but I was shot at the end of my training. Yesterday I did my last set of DLs (390 x 10) to almost failure and that hammered me for the other stuff. My biggest problem has been eating enough

Easy, trade your metcon time for eating time!

I would agree with decreasing your metcon for maximum growth....look at all the mass/strength programs...no metacon, such as starting strength.
casey

and that is your biggest factor in putting on mass.....so focus on what counts!

see if this helps too
http://projectfit.org/iflifeblog/200...er-the-basics/

I was all over that the first day you posted it! Thanks