Thread: Starting a Mass Gain Diet

Hi Guys

Just got the all clear from the physio today,im now allowed to start squatin,leg pressing,deadlifting etc again after my acl reconstruction.Surgery was six weeks ago so ive made a pretty fast recovery,which i must say im delighted about. For the past 4 weeks ive been doing mainly upper body split as follows

Sun
Chest,Tri's Abs
Mon
Back Bi's Forearms
Wed
Shoulders Abs
Fri
Arms Abs

I have maintained good muscle definition and strength whilst remaining roughly the same weight,74Kg but now im goin to start a mass gain diet and would just like to hear any advice/recommendations.As i am know able to do lower body i feel that it would make sense to start my mass phase.

Im about 5 10 and as i said weigh about 74Kg,want to hit the 80Kg mark

i was thinking of consuming between 360-540 g carbs,the 360 on rest days and the 540 on training days,protein being in the 1.5g -2g per pound of bodyweight and fats at around 100g,you think this would be a good start point.Im goin to run this mass build diet for 8 weeks.Any advice would be appreciated

Cheers

that all looks spot on there mate. what will your new training plan look like? write out your proposed diet and we'll have a look.

you could post your progress in the new progree journals section

The supps i will be using are muscle fuel anabolic,mutant mass(wanted a weight gainer without creatine),superpump 250,PhD HMB and Pharma Blend,Pharma Whey
Diet will look like this(roughly):

Breakfast - 100g Oats with honey,blueberries and flaxseeds, 2 scoops Pharma Whey
Mid Morning - 2 scoops Mutant Mass
Lunch - Chicken/Salmon with Comlex Carb (either sweet potato or brown rice at roughly 70g carbs),salad with olive oil dressing
Pre Workout Meal- 2 scoop Muscle Fuel Anabolic(about 1.5 hour before training),followed by 2 scoops Superpump about 20 mins before training
Post Workout- 3 scoops Muscle Fuel anabolic, due to the fact it has 78g carbs in 3 scoops but only about 11g are sugars i might add sum extra simple carbs in
Dinner - Steak/Chicken with either wholemeal pitta/Brown Rice, brocolli and salad
Pre Bed - 2 scoops Pharma Blend, maybe handful of mixed nuts or 2tbp peanut butter

How does that look?

Training has yet to be ironed out,will be discussin that with my training partner at tomorrows shoulder and tri sesh,i would imagine it will be something like

Mon
Chest/shoulders
Incline DB Press
Hammer Press
Weighted Dips
3 sets of each with rep range 6-7
Overhead DB press
Upright Rows
Shrugs
For upright rows might go to 10 rep range other two will be 6-7

Lower
Mid Range Squats (go half way down) just so i dont overdo the knee straight away
Front Squats
Hamstring Curls
Calve raises

Fri
Back
Weighted Wide Grip Chins
Bent over one arm DB row
Deadlifts
Maybe reverse close grip lat pulldown for lower lats

How do u think that looks?

the diet looks spot on. are you not planning on training your arms. if i were you i would include stiff legged deadlift with legs to work the hamstrings and take it out of back day. add biceps and triceps onto back day. jsut 1 or 2 exercises for each. other than that it looks pretty good. a chest isolation move like flyes would be a good idea as there is a lot of compound pressing.

Good advice from adam!
Looks like a good routine!

Yeah i will defo be addin them in,cheers for the advice adam