I am going to be starting monday with a new workout supplementation program. I am trying to gain size and strength as well as burn some fat off me. I am 5'7 185 lbs around 13% fat. I am thinking of using this program.

http://www.bodymusclejournal.com/vol02/mass_muscle_42days.html


I am thinking of the following nutrition plan.

meal 1
3 egg whites
1 whole egg
4 oz 97% lean ground chuck
1/2 cup oatmeal
1/2 grapefruit

sups 1 super pack 4 mass aminos and ultra 40s 1 lean out

meal 2 pwo
3 scoops mass maker
1 scoop ump
1 cup strawberries

4 ultra 40 4 mass amino 1 lean out

meal 3
8 oz chicken
1 red potato
2 cups salad
1 tbsp olive oil or flaxseed oil

4 mass aminos 4 ultra 40s 1 lean out

meal 4
2 scoop ump
1 apple

4 ultra 40s 4 mass aminos 1 lean out

meal 5
10 oz sirloin
1/2 cup brown rice
2 cups broccoli

4 ultra 40s 4 mass aminos 1 lean out

meal 6
2 scoops ump
1 serving peanuts

4 ultra 40s 4 mass aminos 1 lean out

I am debating on putting some heavy whipping cream into the shakes... But wondering if anyone else has any suggestions comments etc.

I was also going to take 8-12 muscle synergy 1st thing in the morning and right before i hit the gym. I plan on working out at 7:30 immediately following meal 1. I am wondering if 24 synergys will be overkill in a hour span if so do i take on empty stomach before breakfast or before workout and then take some later in the day?

I will also be using glutamine plus bcaas during my workout normally 3-4 scoops.


Thanks for the help. I am trying to make some progress in strength muscle gains but also getting rid of fat.

what are you macros? Im put most people on 1.5 x lbm, carbs at 2.42 x lbm minus anywhere from 50 to 150 depending on metabolism, in some cases lower, and 15% fats, bump fats to 20-25% of total caloric intake if trying to lean gain.

Tell me the macros of that diet and Ill give my opinion.

If you dont know thats an issue right there in my opinion.

J

It really looks like you are just killing the protein in that diet! For a guy 185lbs. You are doing a TON of protien and not enough carbs for a goal like yours. Now, you CAN build muscle and lose fat at the same time, but don't expect to do BOTH at an optimal rate! One will happen more progessively over the other. If I were you, I would try something along these lines:

meal 1
3 whole 'jumbo' eggs
1.5 cups oatmeal

sups 1 super pack 4 mass aminos and ultra 40s 2 lean out

meal 2 pwo
3 scoops mass maker
3-4 strawberries
2 tbsp Heavy Cream

4 ultra 40 4 mass amino 2 lean out

meal 3
8 oz chicken
10oz White, or, 11oz Sweet potato
2 cups salad
1 tbsp olive oil or flaxseed oil

4 mass aminos 4 ultra 40s 2 lean out

meal 4
3 Scoops Mass Maker
3-4 Strawberries
2 tbsp Heavy Cream

4 ultra 40s 4 mass aminos 2 lean out

meal 5
8 oz sirloin
1 cup cooked brown rice, or, 1.5 cups Quinoa
2 cups broccoli

4 ultra 40s 4 mass aminos 2 lean out

meal 6
1.5 scoop ump
3 Plain Rice Cakes (made with Brown Rice), 3 tbsp of Natty Peanut Butter

4 ultra 40s 4 mass aminos 2 lean out

These are a better macro breakdown than what you were about to do. More Carbs, a little Less protein, moderate fats. Increased Saturated fats to help you grow and to further slow digestion of Mass Maker. This is something closer to what I would do. You have a higher Body Fat level, so I didn't go to crazy with the carbs. What do you think of this plan?

that plan looks good. I will try that. What do you think I should do for cardio? I really hate doing it for long periods of time and was thinking of 20 minutes per day of hiit on the treadmill or doing 3 45 minute spinning classes per week. Which is the best approach. The spinning is the only cardio I enjoy but dont know if 3x per week will be enough. In addition to the weightlifting I will be doing 2 pilates classes per week. Thanks for the help.

Since gaining size and strength are your main goals, u can kiss all of that HIIT cardio goodbye. Not so sure that Pilates will help you gain the size and strength you are looking to acheive??

I would recommend 25 mins LIGHT-intesity cardio AFTER weightlifting. or, first thing in the morning. I would say 4 times a week is plenty for your goals.

vijay sounds good. I am doing the pilates to help with flexibility. I dont think it will hurt size and strength growth.thanks for the help. would you keep the muscle synergy in the supplements?

I would say to keep it. I pretty much stay on MS all year long wether I am gaining or shredding. Excellent allround supp to use

vijay just did my first day on the program. I felt good and had plenty of energy for working out. The muscle synergy glutamine combo is great. I am ramping up the synergy but cant wait to get up to 24 per day.

24 synergy per day seems like alot. I am training for a BB competition on 15 Nov and J has me on 9 per day. Not to mention the expense of taking that many. I know, I know, quality and results aren't cheap but 24 is alot IMO.