MY MASS CYCLE AND NUTRITION PLAN

Hey RA family. Just wanted to let you know that today is my 40th bday and thanks to my training and nutrition, I feel young, strong, and full of energy! Bodybuilding (and staying in great shape, in general) is truly the fountain of youth!

I've been saying for a while that I was going to post my current program - which is basically the culmination of everything I've learned over the past few years (and here) - so I'm expecting exceptional results - and so far things are going great - getting bigger and feeling strong! Keep in mind that this is set up for results without spending a huge amount of $$.

Mass Cycle

Optimum Anabolics program from Jeff Anderson
3 week cycles
3 day split: Arms/shoulders - Legs - Chest/Back

(Unfortunately, I can't give much info. here, because that wouldn't be fair to my good friend Jeff Anderson who sells Optimum Anabolics)

Prosource Build/Burn Nutrition plan (from the current Prosource catalog, written by Jeff Volek)
S-Th: no (low) carbs (high fat, high protein, 0-50g carb)
F-S: carb loading (low fat, high protein, 500-600g carb)

Supps
Pre: NO xplode
Low carb days:
Prosource NytroWhey Ultra (during)
Post workout: Cell Mass
BCAAs

High carb days:
ON AfterMax (during)
Post workout: IDS Waximaize
BCAAs

Every day:
Cell Mass (5x week except AfterMax days)
CLA
Multi

(You should see the complicated chart I made to keep track of all this!)

One important thing I want to point is that I've been drinking my protein shake DURING my workout and this is working great for me.

Comments, questions, opinions, donations, krispy cremes, accepted! :) God bless, my friends.

Awsome Coach! Looks great...keep me posted I'm xcited for ya!

Happy B-Day Coach!! The plan looks solid too! makes me wanna give it a shot with ya cuz that diet my Dr. Volek seemed like it worked with me.

Happy Birthday Coach! nice looking routine. also looks complicated. and i'm just curios but what is the reason for drinking the protien shake during workout is it better or the same as drinking it after?

Happy Birthday Coach! Good luck with your new routine, it looks like it's gonna workout great for you.

Good question Sirlancelot. I have always done the post-workout shake - and have also tried the pre- and post- methods (which is also a good idea - but costly). I finally settled on drinking my shake during simply to take advantage of the nutrients as the muscle is being broken down. I'm depending on the constant flow of protein to help me stay anabolic DURING my workout

Another reason I started doing this is due to my training split. Let's say it's shoulders/arms day. My training is all based on supersets. I usually do 3-5 supersets for shoulders - then a round of 3-5 supersets for arms - then another round of supersets (using different exercises) for arms. By the time I'm finished my arm training, my shoulders are no longer pumped - if I'm drinking my protein during - then I'm taking advantage of some of the nutrients in my shake while my shoulders are still pumped. See what I mean?

I know there was/is some well known bodybuilder/trainer who always had his clients drink protein during workouts. Help me out here - anyone remember who that is? I just read about him recently.

As we all know, there are a lot of bodybuilding truths - but a lot of other things that we learn from trial and error. I've used all the pre- post- during- methods and this one seems to work really well for me.

Happy Birthday Coach. :)

Happy Birthday Coach! At 42 I look around at other guys my age and praise the lord for giving me the wisdom to keep on lifting. Infact, I'm making good progress. I can still run circles around guys half my age at work. Hope your training program gives you everything your looking for welcome to the over 40 club!

Coach, perhaps its Charles Poliquin or Milos Sarcev? i think its one of them...

Milos Sarcev is the correct answer....his pre, during, post workout out shake is similar to the one Justin Harris uses...10 grams of Whey, BCAA's, extra lucine, waximaize. 1 before, 1 during, and one after. Talk about saturating the muscles full of nutrients during the most crucial times possible! I love it, make 100% sence to me!

Happy Birthday, Coach.I would give you some 2:1:1 Recovery if I had some

happy bday coach .

Happy Birthday Coach. Let us know how that program works.

Hey Coach, just read this thread for the first time. I hope you had a very happy and blessed 40th. You beat me to this big number by a few months...mine is in March.

Your program sounds great. I will be following it closely as I will be undertaking a mass program after I finish up my current routine at the end of December. Thanks for sharing it and I completely understand the lack of detail on Optimum Anabolics...I will be looking into this program for myself.

Brad - good question. I debated this and ultimately decided to stick with the NO xplode even on low carb days simply to still get the benefits of such a great supplement. Besides, it only has 7 carbs and it's impossible (at least in my experience) to cut out carbs completely and still get 3200-3400 calories a day!

Oh - and by the way. You guys are great - thanks for all the bday wishes and comments/questions etc.!!