Mass and Strength progress
Just Finished my first week of my Strength and mass gain schedule.
I have two questions the first is it has been suggested that I alternate heavy DL and RDL every other week to allow for sufficiant recovery for the DL. Last week I did 5x5 from 225-255. I felt like I was still low enough in weight to do the DL every week for this first cycle. What do you all think?
The second thing is this first week I gained 4 or 5 pounds, does that sound right or should I back off the food?
I was at 168 and 10%BF and have been eating roughly 3000kcal-3800kcal a day with more carbs and calories on training days and more fat on rest. on a training day my ratios are like 45%F 33%C 22%P and I am consuming between 175 and 210g protein a day.
Of that 5 pounds, how much was muscle? I personally eat more protein then carbs and I'm on a weight gain cycle myself.
I've gone through a few mass gain cycles. I always gain a good deal of weight the first week. I feel it's something next to impossible to gain 5# of muscle in a week, but you're likely taking in a great deal more solids than you usually are, which could account for some weight gain. Also, I wouldn't sweat the ratios or food intake. For weight gain of any sort, you have to take in more calories than you're expending.
If you do gain a little fat in the process, so? You're clearly a lean guy naturally, and you've got some specific goals of mass and strength gains. The extra weight certainly won't hurt, and I'm sure you'll lean back out once you switch off mass gain.
Lastly, no matter how much I eat, my weight gain stops after about 4 weeks. Maybe you'll see something similar.
Thanx that all makes since I dont' know how much was muscle but some was deffinately fat. I am not worrying about fat gain as long as I am lifting heavy and often and getting stronger.
Still I was just wondering if anyone knew what I should be looking at as far as muscle gain a week?
In this way I may be able to adjust my food intake while in progress.
George: I eat way less carbs on a rest day like around 100g and protien is still in the same range as training days probrably closer to 175 than 210g.
My lifting schedual is similar to SS. I read the book and feel I have been lifting long enough to slightly alter the programming for some specific goals of mine. I in no way feel I am improving the program (not that egotistical) I just wanted to incorporate some other movements.
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