03-21-2004, 03:20 PM
Tommorrow Ill be starting an 8 week hypertrophy cycle, based on FortifiedIron's dual factory theory hypertrophy workout which is posted somewhere on these boards...ill copy it over later. Basically, its high frequency, high volume, submaximal work designed to increase cumulative fatigue by overtraining and then back off and recover. Heres how it will look...
Week 1: Regular (2x upper 2x lower)
Week 2-3: Loading (3x upper 3x lower)
Week 4-5: Deloading (1x upper 1x lower)
Week 6-7: Loading
Week 8-whenever: Deloading
Im almost 18, with a couple of years experience...heres my measurements...
182.5 lbs (down from 196 or so at my peak about a year ago)
BF- estimated at 10.8% by an online measurement estimator...
Bench- about 210
Squat- about 240
ill be back later with more info...any comments?
03-21-2004, 04:03 PM
We can only comment if you post the routine or diet. Good to see another journal.
03-21-2004, 06:57 PM
My "ideal" measurements, according to a formula in the book "Brawn"...
Chest- 47 1/8
Forearm- 13 2/3
Now im obviously not going to hit all of these goals (gain 10" on my chest, 3.5 on my arms, etc.) but this is what im eventually shooting for. Im alot closer on my lower body than my upper- just an observation.
I dont want to gain much bodyfat, if any (I have my senior trip coming up in week 9), and i know this is also a lofty goal, but with close monitoring and intelligence im confident i can pull it off.
Ill be starting off with 18cals/lb bodyweight, and working my way up to 20 by Week 2 (when my more intense "loading" phase begins) Ill monitor my weight, BF level, and measurements weekly and adjust accordingly, but i want to err on the side of too much if anything so as to be assured that my muscle gains are optimized. I also have soccer practice for 2-3 hours daily but im a goalkeeper so my effort during practice is minimal; i hardly do any running around like the field players. Heres how it will look...
30% fat (inc. 2 tbsp flax oil and 4gm fish oil daily)
50gm simple carbs
20gm protein (preferably a fast absorbing whey isolate- dont have any right now though)
85gm simple carbs
Ill be having 6-7 meals a day, with only supplements being a multivitamin, the flax and fish oils, and protein before and after workouts. I might add some V12 in week two. I also have a bottle of **** 1AD/4AD transdermal left (enough for 2 weeks of 5 squirts twice daily)...should i incorporate this at all? I was thinking during the last loading phase.
How do you think my diet should change during these different phases? If, especially during the last two weeks, i feel as though my BF% is higher than desirable, ill be looking for ways to shred some fat before senior trip. Ideally I would gain all my weight before the time period is over and have time to trim up some, but that probably wont happen.
Ill be sleeping at least 8 hours nightly, avoiding cardio, and drinking plenty of water and eating plenty of complex carbs...
Average Daily mealplan, days of training...
Eggs (w/ a couple of yolks)
Wheetabix (or some low GI cereal)
1 tbsp flax
2gm fish oil
Whatever carbs are served at lunch
1 tbsp flax
1 pc fruit
Whatever carbs are for dinner
Whole grain bread
2gm fish oil
Kefir (yogurt like milk product)- BUT, ill be taking ZMA at bedtime too, and i hear the calcium in dairy products is not good for the ZMA, what should i do, bc the milk/kefir bedtime meal is so much easier than the tuna/bread meal.
It will be really similar on non training days without the pre and post workout meals.
thanks for reading! im getting excited....