I want to get back to the 140-150 range. Just gain lean muscle while removing the fat I gained during the winter.
Any advice is
Gain Weight Diet
Gaining Muscle Mass while minimizing Fat Gain is optimally accomplished by increasing calorie intake
Drs John Ivy and Layne Norton
The work of these two, independent of each other, determined one of the keys to increasing Muscle Mass while minimizing Fat Gain was to increase Caloric Intake 20% above your present Daily Calorie Intake.
Research show that initialting a mega high calorie intake, increases muscle mass while dramatically increase Body Fat Levels.
Let's break this down more...
Three Day Recall
First you need to determine your Daily Caloric Intake.
1) Count You Calorie Intake for Three Days.
2) Divide your Three Day Calorie Intake by three to determine your Average Daily Calorie Intake.
3) One of the days of Calorie Counting needs to be a weekend day; since in most cased Weekend Intake is different.
4) Take you Average Daily Calorie Intake and multiple it by 1.2 to obtain your new optimal Gain Weight/Muscle Mass Diet Plan.
Example
If you Average Daily Calorie Intake is 2,000 a day, multiply 1.2 x 2,000.
Your new Daily Intake would need to be around 2,400 per day.
Alright thank you. I really appreciate it. I’ll set up my meals around this.
General Guidline
Overall, this is a good guidline.
Lifting Heavy Weight
While this approach will contribute to gains in muscle mass it is not the most effective method for maximizing and Increase in muscle mass. More information on this to come.
Hyperterophy Strength Training
Hypertrophy (Increasing Muscle Mass)Training is optimized with...
1) Low to Moderate Load of 60-80% of your 1 Repetition Max.
2) Repetitions of 8 or more in a Set.
3) Fairly Short Rest Periods Between Set of 60-90 seconds.
The Muscle Pump Effect
The above protocol produces "The Pump".
Arterial Blood from the heart is pumped to the working muscles.
The Muscle Contraction
The Muscle Contraction limits Venous Blood Flow from the working muscles back to the heart; the blood is trapped in the muscles.
This produce "The Pump" and accumulation of Lactate (not Lactic Acid).
Anabolic Effect of Lactate
Research show that the accumulation of Lactate produces a downstream anabolic, muscle building effect.
Dr Brad Schoenfeld's Hypertrophy Reserch
Schoenfield determine three factors were optimal for increasing Muscle Mass/Hyperterophy
1) Mechanical Tension
Lifting Heavy Weights
2) Metabolic Stress
This is Hypertrophy Training, defined above; the fundamental principle for increasing muscle mass.
3) Muscle Damage
This means during a Training Cycle, pushing an exercise to failure or near to it.
This method should be limited; not performed during every workout. Doing so, leads to OverTraining.
When OverTraining occurs, gain disappear; you go backwards.
Full Range Movements also produce Muscle Damage (a Loaded Stretch) which elicits and increase in muscle mass; when it is followed by...
Rest and Reovery
Resistance Training produces the stimulus.
Rest and Recovery is where increases of gains in muscle mass and strength occur.
Dr Michael Zourdos' Maximizing Strength Protocol
Zourdos research, similar to Schoenfeld's Hypertrophy Protocol, determine that Maximum Strength Gains were achieved when different types of Strength Training were incorporate in the same program; Hypetrophy, Power and Maximum Strength.
Doing so, elicited a...
Synergistic Effect
The whole is greater than the sum of its parts.
Analogy
Think of the Synergistic Effect as adding the parts of 2 plus 2 and getting a sum of 5!