JKN77
04-19-2011, 04:04 PM
bACKGROUND
recently dieted down from 245lbs 20%bf to 212lbs 6% body fat via my own spin on ketogenic dieting, 60/35/5 f/p/c and one cheat meal a week where i ate what ever i wanted. im very happy with the results i got, and pretty much know the diet in and out (open to questions)
MISSION STATEMENT
now that i am happy with the way that i look i would like to get bigger, not fatter, but bigger, freakish ya know!!! i want to keep my bodyfat under 8%!
HOW AM I GUNNA DO THIS
DIET
The ANABOLIC DIET as written by Mauro Di Pasquale.
days 1-5 macro breakdown will be 65%fat, 35%protein, and no more then 20g carbs (not counting fiber)
day 6 macro breakdown will be 65% carbs, 20% protein, 15%fat
for the first few weeks i will be carb loading every six days, then when i feel nessesary i will began carb loading every three days
from dieting i have lowered my calories quite dramatically so inorder to prevent fat gain im going to start where i am with 2300 cals, and slowly work my way back to maintnance, adding 100 cals a day every two weeks.
week one 2300/day
week three 2400/day
week five 2500/day
week seven 2700/day
week twelve 3000/day
TRAINING
i will train two consecutive days followed by one day of rest, the days will never fall on the same weekday (this could get confusing lol)
day one-chest/triceps
day two-back/biceps
day three-rest
day four-delts/traps
day five-legs
day six-rest
joing me for one hell of a ride!
recently dieted down from 245lbs 20%bf to 212lbs 6% body fat via my own spin on ketogenic dieting, 60/35/5 f/p/c and one cheat meal a week where i ate what ever i wanted. im very happy with the results i got, and pretty much know the diet in and out (open to questions)
MISSION STATEMENT
now that i am happy with the way that i look i would like to get bigger, not fatter, but bigger, freakish ya know!!! i want to keep my bodyfat under 8%!
HOW AM I GUNNA DO THIS
DIET
The ANABOLIC DIET as written by Mauro Di Pasquale.
days 1-5 macro breakdown will be 65%fat, 35%protein, and no more then 20g carbs (not counting fiber)
day 6 macro breakdown will be 65% carbs, 20% protein, 15%fat
for the first few weeks i will be carb loading every six days, then when i feel nessesary i will began carb loading every three days
from dieting i have lowered my calories quite dramatically so inorder to prevent fat gain im going to start where i am with 2300 cals, and slowly work my way back to maintnance, adding 100 cals a day every two weeks.
week one 2300/day
week three 2400/day
week five 2500/day
week seven 2700/day
week twelve 3000/day
TRAINING
i will train two consecutive days followed by one day of rest, the days will never fall on the same weekday (this could get confusing lol)
day one-chest/triceps
day two-back/biceps
day three-rest
day four-delts/traps
day five-legs
day six-rest
joing me for one hell of a ride!