High Carb Day

High Carb Day
Published on Thursday, January 15, 2015 by
2021
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HIGH CARB DAY

BREAKFAST    Oats -10Og with 40g-60g (2-3 scoops) 100% whey protein / 1 x large banana / tablespoon peanut butter
SUPPLEMENTS    1 x high potency multivitamin + 1 x multi-mineral (e.g. SSN Muscle Vitamin Pack) / 1 OOOmg vitamin C / 3 x 10OOmg CLA
SNACK
MID-MORNING    8-10 rice cakes or protein cookie (90-1 OOg) or large protein bar (65-80g)
SUPPLEMENTS    5-1 Og of BCAA 30 mins before meal (e.g. SSN BCAA 3:1:1 – high in leucine)
MEAL    Fillet steak or chicken fillet – approx 200g
Brown or basmati rice (1,5 cups / approximately 250g cooked weight)
Green veg or salad (optional)
SNACK MIDAFTERNOON    150g tuna or ostrich mince with 1 cup of basmati rice (approximately 180g)
PRE-WORKOUT
MEAL    10Og of oats with 40g of 100% whey protein (2 scoops) + 1 tablespoon of natural peanut butter (off-season mass-gain treat)
SUPPLEMENTS    Pre-workout drink: (optional) + 5g bcaa + 5g glutamine + 5g creatine monohydrate
1000mg vitamin C + 2000mg ZMA
Intra-workout: lOg BCAA + 5g glutamine + 30-40g carbohydrate (e.g. waxy maize, vitargo, dextrose) – a good example of this type of intra-workout is SSN Cytomaize or SSN Vitargo Aftershock.
Post-workout: 5g BCAA (higher leucine content) + 40g 100% whey protein + 5g glutamine (I use SSN Cytoguard as my intra-post amino product)
Note: Hard-gainers must rather use a mass builder, which delivers approx. 20g protein and 40-60g carbohydrates + 5g glutamine in this post workout shake
MEAL    White fish or chicken fillet – approx 200g
White basmati rice (1,5 cups approx. 250g)
Green veg or salad (optional)
OPTIONAL BED TIME MEAL OR SNACK    Casein x 2 scoops (50-60g) + tablespoon natural peanut butter
SUPPLEMENTS    2000mg ZMA

You’ll notice immediately that there is significant focus on whole foods, while supplements are mostly used in and around the workout when you need a quick delivery of amino acids and carbs to optimise the anabolic ‘window of opportunity’that comes with intense weight training.
There are sufficient calories from this diet to induce good mass gains, but be careful to monitor your body fat levels periodically. Introduce a bit of maintenance cardio should you feel you’re getting out of shape, but don’t cut your calories. Add 20-30 minutes of cardio after your workout three times per week if necessary. Unnecessarily reducing calories in the off-season doesn’t allow you to manipulate your calories as you go into stricter dieting periods – if you only start with 2000 calories per day, what can you reduce when you need to cut or reduce calories? If you start on 3,500 or 4,000 calories you can reduce your calorie intake by up 50%. Makes sense, doesn’t it?
2 TRAINING FOCUS
INTENSITI
I drafted up a training programme and consulted with Brett to^B what additional exercises he would recommend. The Kramme below should be used in three-month WBpnhanctrength and initiate quality mass gains -1 would alter my training programmes periodically to allow the ligaments and joints tdrecover from ‘weight overload’ and concentrate more on peak contraction movements and isolation
purposes of maximising gains, the ‘back to basics’ routines work better than anything else.

Old-school training style
CHRIS  How do you think novices or natural athletes should train?
BRETT   Natural bodybuilders need to train within their recuperative abilities. This is of paramount importance as an individual’s muscle mass cannot increase without first recovering from training. Always remember, recovery has to happen before hypertrophy. When asked by a novice bodybuilder how he/she should best train, I often use the analogy of a 100m sprinter’s physique compared to the physique of a marathon runner. Why is the sprinter very muscular and defined compared to the marathon runner who has a lot less muscle mass and is often less defined? It’s quite simple: high intensity/short duration exercise {like sprinting) assists in building muscle and burning fat, while low intensity/long duration exercise often catabolises muscle and increases fat storage. The bottom line is that if you want to look like a sprinter then don’t train like a marathon runner.
As natural bodybuilders don’t have the assistance of exogenous anabolic hormones, it is very important that they don’t overtrain. Workouts should be short and very intense and the majority of exercises chosen should be compound movements, which allows one to overload the target muscle group using a heavier weight than would be possible using an isolation movement. For example anyone will be able to barbell curl more weight than they would doing isolation curls. One of the fundamentals to building muscle using progressive resistance (weight) training, is to regularly increase the amount of resistance. Basically, a bodybuilder should continually strive to train with heavier weights to keep gaining muscle. I find that bodybuilders often reach strength plateaus as their weight increments are often too large. For example, if you’re bench pressing 100kg for 10 reps and you believe that you’re ready to increase weight you’ll probably slap a 5kg plate on each side of the bar. This would represent a 10% increase which would often be too much if you’re already benching close to your max. The best way to increase resistance is to use the little 1 kg plates (often referred to as washers). Think about it… if you had to add a 1 kg plate to each side of the bar every time you bench pressed, if you bench press once a week, this would result in a bench press weight increase of 100kg in a year!

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