A typical days eating for this program would look like this:
Breakfast 4 eggs
2 slices of toast 1 glass of milk
1 glass of milk
Sandwich (i.e. meat, cheese, tuna fish, etc.)
Piece of fruit
1 glass of milk
Snack Granola bar
Slice of cheese 1 glass of milk
Meat (i.e. chicken, beef, pork, etc.) Pasta, Rice, or Potatoes
Cup of veggies 1 glass of milk
2 slices of toast 1 glass of milk
6.) Remember to include your stretch movements to get the most out of the PI3K-AKT growth pathway. This can’t be overstated. Strossen unknowingly hit upon this with the core Super Squats, which revolves around a single 20 rep set of breathing squats followed immediately by 15-20 breathing pullovers (stretch).
A final word on these suggested routines. Given an honest effort, most deliver incredible results for those using them. In some cases results are so profound you will become married to that philosophy and very dogmatic as to its superiority over any other. Please don’t make this mistake. I trained under Mentzer before he died and while his High Intensity Training (H.I.T.)has a higher success rate than most, it still suffers from results flatlining after a finite time.
All routines eventually become, well, routine. Mike himself wouldn’t entertain any deviation and in my opinion, his H.I.T. program (and trainees) suffered for it.
Play it smart. Follow The Blueprint and milk the most you can from these routines, let the gains settle and THEN move on before adaptation sets in. To do otherwise is just asking for frustration and failure. It’s called going to the well one too many times. Whatever gains are left after the 30-45 day window will be exhausted and marginal. This time is better spent setting yourself up for a big run in the growth zone with a different, productive routine.
Every routine that works is another weapon in your arsenal. I’ve laid out several time honored, high success ones. The more weapons in your arsenal, the better!
The common denominator to success in this phase is calories. Lots of them. Caloric goals should be 12-18 times bodyweight per day, with younger trainees and hardgainers going up to 20 times bodyweight. Meals should be consumed every 2-3 hours for a total of 5-7 feedings/day. In published studies on the subject, nitrogen balance was increased 4 fold simply by virtue of being in a positive caloric balance.
Here are some tips on how to make it work:
1.) Descending Caloric Spiral. While calories should always be higher in this phase, there is room to improve. Like everything else, favorable results from over-feeding down-regulate with the time/exposure curve. In plain English, you put on a lot of muscle early, then you start getting fat. This is primarily due to an up-regulation of the enzymes that store fat the longer the period of high calorie intake is continued. It makes sense then, to employ the following strategy with regard to calorie intake:
Days 1-3: Calories at 20x bodyweight and protein at 1.5 grams per pound Days 4-6: Calories at 18x bodyweight and protein at 1.5 grams per pound Days 7-14: Calories at 15x bodyweight and protein at 1.5 grams per pound Days 15-28: Calories at 12x bodyweight and protein at 1 gram per pound
2.) Calorically dense, liquid nutrition. Much easier to drink 1,000 calories than eat them. Heavy cream is your friend. The old timers knew this and it’s as true today as it ever was. While the focus should be on consuming mostly carbohydrates and proteins, a cup of whole cream in that protein shake adds almost 1,000 calories. And remember, it’s calories here that are most important.
Here’s a simple, easy recipe for a shake you can consume throughout the day:
Pour the following ingredients into a blender:
– 12 oz of Pineapple juice
– 2 cups of skim milk powder (alternatively, 2-3 scoops of protein powder)
– 1 large banana
– 2 containers of liquid egg whites (back in the day, this was 6 raw eggs!)
– 1 tablespoon of raw/organic wheat germ
– 1 container of Greek yogurt
– 2/3 scoops low-fat ice cream (Ok I use full fat but what the hell..) Place into large thermos and sip slowly with every meal.
– This baby is loaded with calories, protein and b-vitamins from the wheat germ
– Bromelain and papain digestive enzymes come from pineapple juice
– Digestive enzymes are important and overlooked for protein absorption
– Rich in potassium/vitamin C, fiber and beneficial bacteria found in the yogurt.
3.) Organic peanut butter: Healthy fat and it tastes great. Can be mixed into shakes or used in sandwiches, etc. It’s a superfood that will go a long way toward hitting that caloric goal. The organic designation is there for a reason.
4.) Honey: Again, very calorically dense and perhaps nature’s perfect carbohydrate. It should be added to whatever carbohydrate staple you’re consuming from oatmeal to yams to peanut butter sandwiches. Fantastic for replenishing glycogen in both the liver and muscle tissue.
5.) NUTS, OLIVES AND LIVER TABS..
One of the ways to start the Feast phase off with a BANG is rapid water influx. Credit Vince Gironda for this trick. Yes, it’s water but muscle is 70% water and volumizing the muscle cell does wonders to get strength/size up pronto. Ask any Anadrol user what those first 10 days are like and they’ll tell you… it’s all water. Here’s how to gain 5-10 pounds your first week (without the Anadrol)!
Every waking hour drink 12 ounces of water along with 6 desiccated liver tablets. You also want to try and consume nuts and olives throughout the day. If you have the discipline to maintain this, in one week you should be 5 to 10 pounds heavier.
Remember, you’re also adding in higher amounts of sodium at each meal here. Nothing drastic, just a few shakes on your whole food at each meal. The combined effect of greater nutrient transport, hyper-osmotic environment and increased glycogen storage (up to 60% more!) from the Kre-Anabolyn literally stretches the muscle cell, adding tremendous raw strength to your lifts.
Give this trick a try. I think you’ll be pleasantly surprised at what can be accomplished in your first week!
6.) STAY AWAY FROM SODA/CARBONATED BEVERAGES
Do NOT consume soda/carbonated beverages with any protein based meal. If you must have soda, try to consume it away from your protein feedings.
The oxygen you breathe in is O2, or di-atomic. It gets into your bloodstream and picks up a carbon, excreted as a waste product or CO2.
Carbonation is straight CO2. This CO2 impairs protein digestion in the gut/small intestine. Prove it to yourself:
– Eat a steak dinner and have a large soda with it
– The next night, have the same steak with a glass of orange or pineapple juice You’ll feel the truth the next morning.