pplpilot

Hi all, Apologies first for the long post…

My aim as off the 15th of Feb this year was to get to 12st by my 35th B’day, which was Thursday, and I weighted in at 11st 13lb. So goal 1 accomplished.

Then to go on and gain a stone in lean mass by the same date (15th Feb) 2006…

Quick recap -

Stats as of feb 05 ( Today in brackets)

Height 170cm
Weight 92kg (76kg)
BF% 34 ( 19%)
Neck 17.5’ (15’)
Chest 44.5’ (38’)
Bi 14.5’ (14’)
Forearm 11.5’ (11.5)
Thigh 24’ (21.5)
Calf 15.5' (14.5)
Waist 44.5’ (Around Naval) (37’)

As you can see I've dropped a lot of BF.

Gym work mainly consists of Lots of cardio and a general mixture of free weights and machines.

I’ve made good progress and I’ve got a little complacent over the last 3/4 weeks, so the next 4 weeks I’m going back to strict dieting and gym every day (cardio one day weights the next) not going to be easy I’m off to Cyprus on Monday but I’ve made sure the hotel has a decent Gym! And I’ve not had a drink since Feb so the booze is not a major factor just need to watch what I’m eating.

4 weeks from Monday puts me into the beginning of Sept this is when I start the next part of my 12 month challenge, so after Hours of reading this board I’ve learned that the 2 things (loss and Gain) are 2 completely different ‘disciplines’.

So, first off the Diet. This needs a major overall for the last 6mths I’ve been in a 500 cal day deficit but for weight gain I need to be in a calorie surplus, correct?
To this end I’ve come up with the following (sticking to the 6 meals a day method)

6:00: am – 2 weetbix or 100g oats semi skim milk / 1 Wholemeal toast / Pro-Peptide/ omega Cap/multi Vit
7:00: Gym / or day off
9:00: Pro-MR meal replacement
12:00: Chick / Turkey breast Basmati / brown rice / Omega cap
15:00: Turkey / Chick wholemeal sarnie / salad /
18:00: Pro-MR
21: Steak / Chick / Turkey / Rice / Wholemeal Pasta / Veggies / Omeag cap

This is fairly general and I need to get the amounts right which leads me to my next question.

I need to get the numbers right, cals Protein /Carbs / fats but there are so many differing opinions so I’ve decided to start off with a 500 cal day surplus, can I take it this surplus has to still be surplus AFTER training? A quick calculation puts my BMR at around 1800Kcal so I need to cram in 2300Kcal + whatever Kcal’s training sucks up right?
So by time I get to bed I’ve 500 spare…?
What is the general opinion of ratios 40P/40C/20F, 50P/40C/10F, this I find the most hard to nail down, obviously my BF% is a little high so I’d like to keep the fats down if I can or is this counter productive?
I’ve also opted to go the 1.5gm per lb of weight for Protein, and what about Carbs should I be aiming for the same or a little less perhaps 1gm?
Fats, you’ll notice I include Omega caps in this diet simply because I detest fish particularly oily fish so I supplement with 3 Omeaga3’s a day and have done for years along with a multi vit first thing,

As for the Gym I’ve decided on a four day split as this fits in better for me –

I’ve decided to do a small body part and a big one in a session so –

Day 1 – Legs / Bi’s /20min cardio
Day 2 – Back / Tri’s
Day 3 – Chest / Shoulder /20 min cardio
Day 4 – Cardio / Abs

Working on 8-10 reps for 3/4 sets, again loads of differing opinions on Rep/sets so I’ll see how it goes and adjust accordingly.
Is this too much cardio or too little? I’d like to drop my BF% a little more so this needs a careful balance.

So finally is 14Ib of Lean mass asking too much in 5.5 months? I'd like to achive it as it was part of my challenge back in Feb.

Again sorry for the long post and thanks in advance for your Input / opinions / Flames / Advice / P*ss taking. etc.

Cheers Folks.

Chris.