Adarq.org

February 18/2013

Deadlifts: 185x5, 205x5, 225x3x8
Pullups: 2x10
Chinups: 2x10
DB Overhead press: 45lbs x 3x8
Single arm DB hang snatch: 50 lb x 3x8

February 22/2013:

No gym today. Concert's got me busy. It's gonna be kickass though. Will be performing this:

<a href="http://www.youtube.com/watch?v=pMv2OmFljvQ" target="_blank">http://www.youtube.com/watch?v=pMv2OmFljvQ</a>

Back in weight room tomorrow.

So you alternate between lifting and bodyweight days?

Yeah you American's need to get with the Metric system.....

You've probably been told this before but if your looking to gain weight then you need to pump in those calories even on days your not training, no appetite, no excuses. It's largely a mental game. If you need to throw in some activity to stimulate it (which is largely psychological) then do so, but you should make it habit to eat your target calories.   

I haven't read scrawny to brawny, but eating slightly above maintenance (+500cal) for gradual weight gain shouldn't be too hard, considering your a student.

Probably explains why your tired with school/band practice ect.... I used to shy on calories and eat paleo my last 2 semesters of uni, and it wrecked me.

Also those tuck planche pushups look brutal, I'm going to try my hand at them tomorrow night.

Tuesday 26/2/2013:

ATG Squats: 145x5, 185x5, 205x5, 205x5, 210x5

Inconsistency the last couple months in the gym has seriously dropped my squats. Feel weak. Not cool. Will be working a lot harder to get that back to old numbers and then some.

Dips: 8
Dips +25lbs: 8
Dips +35lbs: 3x8

Pullups: 3x8

Ez bar curls: 60lbs x 2x10

Farmers walk: ~1.5 min, 50lb dumbbells

Quote from: Ryno2892 on February 26, 2013, 08:00:49 am

eating slightly above maintenance (+500cal) for gradual weight gain shouldn't be too hard, considering your a student.

Ha.... the problem is I'm not a typical student. Wednesdays throw me off the worst.

6:30: wake up, get dressed, pack stuff, drive to campus
7:30: trumpet routine
8:30: Music theory (which I've been having a snack during lateley)
9:30: Conducting (no food here, I'm waiving a stick around)
10:30: Trumpet lesson (can't really eat while I play)
11:30: Trumpet masterclass (again... no eating)
12:30: tiny break where I get a chance to eat something small before playing again)
13:00: Jazz Orchestra (definitely no eating)
14:00: First real break. Lunch time
15:00-16:30: Wind orchestra. (Director of bands would probably revoke some of my scholarship money if I was eating during his rehearsals)
16:40-18:00: Symphony orchestra. (No food allowed again)
18:00-21:00: Vacuuming at work. (With a backpack type vacuum, drains a lot of energy)

You tell me it's easy to eat above maintenance on a day like that. Most days aren't quite that bad, but I stay pretty busy. Excuses aside, I've been doing a lot better with eating habits, and I'm getting on the upside of things again for the first time in months.

I meant that as a student, you should have an insatiable hunger because of the amount of work that you do on that hectic schedule......... almost an 8 hour gap between meals! no way I could do that.

What  I'd recommend is to maybe try a pseudo-leangains style approach. 2-3 Massive meals a day, when you can.

Your meal frequency is limited, so, the obvious option would be to up your portion sizes.   

Maybe try:
-Massive breakfeast. Get up an extra 2 hours early, 1 hour for preparation, and the other for the actual eating part.
-Meal 2 @ 2pm during the lunch break. Make it another monster. Just sit down relax and eat before you return to orchestra practice.
-Meal 3 straight after work. another monster.
-Meal 4: Post workout meal. should be the biggest. (I'm assuming you train at night).
-Sleep

With lower meal frequency as well you have less meals to prepare for the day, they are just massive and take time to actually consume.

Get on shakes as well man, a blender is going to become your best friend.

This is a shake I do on training days that I sip on in the bus or while driving on the way to uni:
-2 scoops protein powder (50g protein total-pref a blend)
-2 cups rolled oats
-1 cup baby spinach leaves
-1 cup blueberries
-1.5 cups water (I'm not good with milk, but if you can digest it well I would opt for it)
-2 tablespoons peanut butter


Now the above are not absolutes, and in your case I'd even double everything on that list, and even throw in more stuff (banana's, apples ect).

You can always go for mass gainer shakes as well if you got the cash and can stomach it. Mass fusion by nutrabolics is a good one that I've tried myself, and I've also heard a lot of good things about the cytosport ones.

There aint nothing to it but to do it!

how is four meals in a day, one at the beginning of waking hours and one at the end of waking hours, leangains or even low meal frequency.

Forget the fasting part, larger, less frequent meals is the obvious option for him. That was what I was trying to get across.

He stated he had trouble fitting in meals because of his timetable, so the standard eat every 2-3 hours frequently for mass gain isn't viable, that's why I suggested lower frequency and getting the calories in by having larger meals whenever he can. Maybe leangains wasn't the best example to illustrate.... 

In comparison to a typical mass gaining meal plan (which is what he is trying to do, gain mass), 4 meals a day is low frequency, 6-8 is around standard over the course of an average day.

Also, considering how long his days are, 4 meals really is fuck all. He has almost 15 hour days, not the usual 9-5, ideally such a day would necessitate 8 or so meals eating every 2-3 hours. But 4 meals from 6:30am to 9pm, that ain't much.......

So, increase the size of each meal. That was all I was suggesting, keeping in mind he wants to gain weight.