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Old 03-19-2008, 04:56 AM   #1
Dan Heaney
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Posts: 91
Default 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?
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Old 03-19-2008, 06:53 AM   #2
Chris Bardwell
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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.
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Old 03-20-2008, 07:19 AM   #3
John Alston
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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.
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Old 03-20-2008, 07:27 AM   #4
Dan Heaney
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Quote:
Originally Posted by John Alston View Post
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
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Old 03-20-2008, 07:42 AM   #5
John Alston
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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.
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Old 03-20-2008, 07:52 AM   #6
Dan Heaney
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Quote:
Originally Posted by John Alston View Post
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
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Old 03-20-2008, 10:10 AM   #7
John Alston
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Easy, trade your metcon time for eating time!
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Old 03-20-2008, 02:35 PM   #8
Casey Williams
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I would agree with decreasing your metcon for maximum growth....look at all the mass/strength programs...no metacon, such as starting strength.
casey
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Old 03-20-2008, 03:21 PM   #9
Mike ODonnell
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Quote:
Originally Posted by Dan Heaney View Post
My biggest problem has been eating enough
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/
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Old 03-21-2008, 03:07 AM   #10
Dan Heaney
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Quote:
Originally Posted by Mike ODonnell View Post
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
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