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Old 11-18-2007, 07:13 PM   #1
Nick Tirkalas
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Default Starting PM Mass Gain

This weekend I had my LBM checked on a Tanita scale. I know not that accurate but withing a few pounds perhaps. It came in at 123lbs and almost 11% BF. My goals was to get pretty lean than go mass but if I go any more, I will not look that healthy. So starting tomorrow, I am switching to gain.

Here are the stats.

139 lbs
11% BF

14 Blocks x 5 fat for maintenance. = 1872.5 calories. - seems low.
+ 2 extra blocks to gain for week 1. = 2027.5 calories.

I am doing the PM mass gain program so we'll see how it goes.

A few question's for those that know. The program says L-Pull up 60& 6x6. Is that supposed to be %. A little confused.

Also, on the strength cycle, it says snatch pull/RDL. Do we chose or do these both, or are they considered the same thing. I don't think they are.


I'll update this weekly hopefully with more mass and a healthier look.
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Old 11-21-2007, 07:33 PM   #2
Jesse Woody
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That's supposed to be a "%" Greg was probably too busy gulping down olive oil to catch the editing mistake.

I'm assuming that the Snatch Pull/RDL is a combo movement where you do a snatch high-pull from the floor, then lower to hang position and do a RDL, but I may be wrong. Anybody else know for sure?
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Old 11-21-2007, 08:15 PM   #3
Yael Grauer
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Originally Posted by Jesse Woody View Post
That's supposed to be a "%" Greg was probably too busy gulping down olive oil to catch the editing mistake.
He should let me do his proofreading for him.
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Old 11-22-2007, 01:00 PM   #4
Nick Tirkalas
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I downloaded the Mass Gain template and it clarified the & to % so that's good. Still trying to figure out the snatch pull/RDL.

I'm learning some things only been on it a week. All nutritional. I am doing IF. Going for a last feeding time before 6-7 pm and breaking the fast after 11. Feels good. Around that time I start to feel the weakness. Little to no hunger pangs. I am eating Zone Paleo. My block make up is 16P, 7C and a whopping 99F. I cut the carbs in half like Robb mentioned in PM17. I am trying not to go above 70g for carbs in a day. The fat eating feels good and feel no sluggishness. I think I have a big insulin sensitivity which is why I am keeping the carbs low.

I am experimenting with the macro make up during the feed time. I go for 3 feed times. Today(rest day) I am going for all carbs before 3 pm. I had no fat in my first feeding and I felt like crap. Hungry within a few hours. I eat no fat in my PWO meal, which is always at night as I work out after work. We'll see how it goes. Abs are slowly disappearing but still there.
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Old 11-22-2007, 08:03 PM   #5
Patrick Donnelly
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There's some debate on the worth of a high-GI, no fat PWO meal. On the one hand, you've got the insulin spike, which helps build muscle; on the other hand (regular low-GI, high fat), you keep your GH levels spiked, which also helps.
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Old 11-22-2007, 09:12 PM   #6
Steven Low
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I'm 5'8" at 135 lbs.. more or less probably about 5% BF. You are "skinny" like I am, but it's not really unhealthy to be at this weight and height (although I am eating 2500 cals to just maintain, lol). Anyway, GL.

I'm pretty sure the snatch pull/RDL is a combo like Jesse said.

Also, I would try eating more than 3 meals a day. It will speed up your metabolism, but it is easier to get down massive amounts of food easier with more meals.
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