I have spent the last several months (3) in the mass gain phase and have ahieved good results by my standards (starting weight 152, current weight 170. BF% has stayed the same). My ideal goal would be to continue to add mass but I would be ok with just maintaining my current size. For the cardio phase I plan on doing 4-5 days a week consisting of 8ish mile runs at a 7min/mile pace 2-3x a week in the evenings, with swimming exercises in the morning (30-45min). Also once or twice a week I also plan to ruck 6 miles with a progressively heavier pack starting at 35lbs and going up to 65lbs with a 13mile/min goal in mind.
For the weight training portion I thought I would incorporate some strength endurance training like in Matt Wiggins article (http://www.bodybuilding.com/fun/wiggy1.htm) along with some interval training. I'm just not sure yet what type of interval training I want to use, whether it be a crossfit style or something else. One thing I have seen that I want to try is sandbag training. The science behind why it works (being unstable) makes sense and I could only see this improving performance.
Ok, now that I've established what I'll be doing I'll get to my main purpose. Which is to determine the "what" and "when" of my diet in order to idealy try to gain mass while doing this, but at the least maintain what I currently have.
My current daily nutritional intake is as follows:
- Calories = 3,000
- Protein = 306
- Carbs = 230
- Fat = 102
I eat 5 meals a day about 4 hours apart (Except on weight training days I eat 1 hour prior to lifting, lift for about 1 hour then eat immediately after)
This consists of mainly boiled chicken, sometimes fish, turkey or steak. One meal a day is 4 eggs with a meat I make into an omelette.
I use brown rice as my primary source of carbs. (Except on weight training days when I use ultra fuel after my workout)
I am trying to switch to using only macro nutrients but for now I am still using Elite XT protein powder for usually about 2 meals. 1- being my first meal in the morning, and 2- being my post workout meal.
2,000-3,000mg vitamin C
20-60mg vandyl sulfate
multi vitamin (gnc mens sport)
2-3.5tbsp Udo's Choice
I really appreciate you taking the time to review this. I am open to hearing all suggestions about my diet or training, thank you.