July 7th, 2008 -The day I start an experiment - to gain 25 LB lean muscle mass in 8 to 9 months
This page will be my log. I will record here everything I do..
I will focus mainly on the upper body, with muscle groups requiring the most attention in this order: delts, traps, chest (upper), back (lats), arms.
Roughly, the goal is approx. 3 - 4 lb lean muscle mass gain a month. My starting plasma testosterone levels are around 400.
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July 7, 08
This is a picture, taken during my contest preparation about a month ago. It's for reference to know where I start:
My current stats are:
| Body Part | Measurements (in., LB, %) |
| Chest | 47 1/3 |
| Arm (L) | 16 3/4 |
| Waist | 31 2/3 |
| Leg (R) | 24 |
| Calf (R) | 15 1/4 |
| Body weight | 163 lb |
| Body fat % | ~ 8.5 % (electrical impedance) |
| Lean Body Mass | 149 lb |
There are several aspects I have to look at in order to naturally be able to gain these pounds.. By "naturally" I mean without the use of anabolic steroids. My goal is to achieve lean muscle gain initially by using natural testosterone boosters, vaso dilators and proper nutrition with proper timing.
The aspects of importance are...
As far as hormones are concerned:
** To find ways to naturally increase plasma testosterone levels
** To decrease the levels of the Sex Hormone Binding Globulin (SHBG)
** To increase the levels of unbound testosterone in the plasma
** To block the conversion of testosterone to estrogen
** To potentiate the "secong messenger" system in the muscle cell
As far as training is concerned:
** To find the consensus over what type of weights training causes hyperplasia - increase of the number of muscle cells
As far as nutrition is concerned:
** What total calories will only elicit lean muscle gain without the gain of fat
** What foods and what proper timing is required to avoid at all cost sudden insulin spikes - a sure recipe for fat gain
Here is what I came up with for right now in the order, listed above:
Nutrition:
Initially I thought I'd cycle (zigzag) my calories, but after a careful thought I decided to go with the same calories every day.
Here is what my calculations (through FitNA) look like:
Fitness goal: Gain Lean Muscle Mass
Current body weight: 165 lb
Desired body weight: 190 lb
Body fat percentage: 8.50%
Basal Metabolic Rate (BMR): 1958 calories
Total daily calories without goal factored: 2340 calories
Total daily calories with goal factored: 2445 calories
Calorie surplus: 105 calories
Expected lean muscle mass gain per week: 0.9 lb
Realistic number of weeks to reach your goal: 28
Total daily protein intake: 250 gr.
Total daily carbohydrate intake: 240 gr.
Total daily fat intake: 54 gr.
Immediately upon waking up:
Meal #1 30 g carbs; 35 gr protein (20 g casein/whey + 15 g additional amino acids)
(training)
Meal #2 30 g carbs; 35 gr protein (20 g casein/whey + 15 g additional amino acids) - post workout
Meal #3 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #4 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #5 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #6 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #7 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #8 30 g carbs; 30 gr protein, 8 – 10 g fat
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Sources of carbs (only low GI – 55 or less carbohydrates): Old-fashioned oats, oat flour, low GI fruit, legumes, rice cakes, quinoa, sweet potatoes, canned corn (no sugar added), vegetables
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Sources of protein: chicken breast, canned tuna in water, tilapia, salmon, casein/CFM whey mix, rice protein isolate, egg whites, hemp protein
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Sources of fats: ground flax seeds, flax oil, roasted sunflower seeds, almonds, lite cream cheese
Training:
Hyperplastic Phase Highlights and Workout
These highlights are based on two documents - the only ones I found to contain real usable information on this so debatable and not researched enough topic:
Muscle Fiber Hyperplasia in Bodybuilding and Weightlifting by Wesley James
Muscle Hyperplasia by Tetsuro Tamaki
The link below goes to my training routines for both types of workout:
For right now I will be training two weeks on the Hyperplastic routine and two weeks on the Hypertrophic routine.
Supplementation:
Pre-workout:
* Arginine 2.2 g + Ornithine AKG 1.1 g + Citruline Malate 3 g (for Nitric Oxide production during workout)
* Casein/Whey protein 20 g, Ester-C (Antioxidant) 1000 mg, Pycnogenol 60 mg, Digestive enzyme
* Glutamine 5 g + BCAA's 5 g - right before workout
Post-workout:
* Leucine 5 g + Glutamine 5 g
* Casein/Whey protein 20 g, Ester-C 1000 mg, Digestive enzyme
* Multivitamin, Vit. B-complex, Fish oil 1 g, Vit. D3 2000mg, Calcium 1200 mg, Magnesium 400 mg
Before bed:
* Arginine 2.2 g + Ornithine AKG 1.1 g + Citruline Malate 3 g
* Ester-C 1000 mg, Magnesium 400 mg, Fish oil 1 g
For now I am not going to do anything about the testosterone issues, mentioned above. I already have an action plan, and I have bought most of the supplements I will need. However, I want to see how well the program works just with proper nutrition, supplementation and timing of the micro- and macro- nutrients, and the hyperplastic training routine.
Also, later on I will introduce other supplements like Creatine (Kre-Alkalyn), Beta-alanine, Colostrum, etc.
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July 20, 08
Results after two weeks of hyperplastic training:
| Body Part | Measurements (in., LB, %) |
| Chest | 47 1/3 |
| Arm (L) | 17 |
| Waist | 31 1/3 |
| Leg (R) | 23 1/2 |
| Calf (R) | 15 |
| Body weight | 165 lb |
| Body fat % | ~ 8.5 % (electrical impedance) |
| Lean Body Mass | 151 lb |
Pictures will be posted after the 4th week.
I am starting the hypertrophy training for two weeks.
From this week I am introducing more supplements, through which I am starting to naturally manipulate the testosterone levels.
Discussion:
As mentioned earlier there are four aspects one can naturally manipulate in order to potentiate the action of the endogenous (produced in the body) anabolic/androgenic hormone testosterone:
** Increase plasma testosterone levels
** Decrease the levels of the Sex Hormone Binding Globulin (SHBG)
** Increase the levels of unbound testosterone in the plasma
** Block the conversion of testosterone to estrogen
** Potentiate the "secong messenger" system in the muscle cell
SHBG (Steroid Hormone Binding Globulin) is a protein, which binds to the testosterone molecule, which prevents the testosterone from connecting to the cell receptors for this hormone.
Only 1 - 2 percent of the total plasma testosterone is in a free, available to the cells form. More on this in my article on naturally increasing testosterone levels.
Less SHBG, more free testosterone.
As far as increasing the levels of total plasma testosterone and potentiating the "second messenger" system in the muscle cell, I will write when I add supplements, which act upon these aspects of testosterone manipulation.
Adding to the current supplements:
** Nettle root extract dosage - 50 - 100mg twice daily (one dose before physical activity; one dose before bed) - BINDS TO SHBG and BLOCKS THE CONVERSION OF TESTOSTERONE TO DHT and THE AROMATIZATION OF TESTOSTERONE TO ESTROGEN
** Avena Sativa - 100 - 250mg of 10:1 extract 1 - 2 times daily (one dose before physical activity; one dose before bed) - FREES UP TESTOSTERONE FROM SHBG
** Pygeum - 100 - 200 mg of 14% sandardizes extract 2 times daily (100 mg before physical activity with a meal; one dose 100 mg with last meal) - BLOCKS THE TESTOSTERONE BINDING EFFECT OF SHBG
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August 7, 08
A month into the new type of training and supplementation...
My photo from a couple of days ago:
My stats from Saturday last week:
| Body Part | Measurements (in., LB, %) |
| Chest | 48 |
| Arm (L) | 17 |
| Waist | 32 1/2 |
| Leg (R) | 24 |
| Calf (R) | 15 1/2 |
| Body weight | 166 lb |
| Body fat % | ~ 9.1 % (electrical impedance) |
| Lean Body Mass | 151 lb |
According to the fat assesment numbers the pound I gained last two weeks is fat.
Supplementation changes:
Starting Monday this week I temporarily discuntinue the following supplements:
** Nettle root extract
** Avena Sativa
** Pygeum
Instead I start taking Novedex by Gaspari Nutrition. The scheme is:
Week/Day
Week 1: 1 1 1 1 2 2 2
Week 2: 2 3 3 3 3 3 3
Week 3: 3 3 3 3 3 3 2
Week 4: 2 2 2 1 1 1 1
Novedex contains compounds that are naturally produced in the body. Their job is to prevent testosterone from converting to estrogen, thus increasing the natural testosterone levels in the body.
We'll know how that works in a few weeks...
Nutrition Changes:
I am increasing the pre- and post- workout carbs from 30 to 40 g. This brings a net increase of less than 100 Cal a day. The meal plan and numbers look like that:
Immediately upon waking up:
Meal #1: 40 g carbs; 35 gr protein (20 g casein/whey + 15 g additional amino acids)
(training)
Meal #2: 40 g carbs; 35 gr protein (20 g casein/whey + 15 g additional amino acids) - post workout
Meal #3: 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #4: 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #5: 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #6: 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #7: 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #8: 30 g carbs; 30 gr protein, 8 – 10 g fat
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August 12, 08
The second week into the hyperplasia-specific training.. I am changing the training scheme. I have to because I think I am starting to overtrain, and also I feel I am plateauing, too.
Instead of training 6 days a week, I will be training 4 days a week - Monday, Tuesday, Thursday and Friday. Cardio is still 3 times a week.
Diet changes a bit, too.
Training days (weights):
Immediately upon waking up:
Meal #1 40 g carbs; 35 gr protein (20 g casein/whey + 15 g additional amino acids)
(training)
Meal #2 40 g carbs; 35 gr protein (20 g casein/whey + 15 g additional amino acids) - post workout
Meal #3 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #4 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #5 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #6 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #7 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #8 30 g carbs; 30 gr protein, 8 – 10 g fat
Non-training days (weights)
Immediately upon waking up: 20 g protein powder
Meal #1 30 g carbs; 30 gr protein
Meal #2 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #3 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #4 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #5 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #6 30 g carbs; 30 gr protein, 8 – 10 g fat
Meal #7 30 g carbs; 30 gr protein, 8 – 10 g fat
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September 1, 08
Stats from a day ago:
Weight: 168 lb
BF %: 9.5
Still doing the same training routine - Mo,Tues,Thurs,Fri on, and Wed, Sat, Sun off.
Diet - same.
Discontinued the test boosting supps until I get all that I need in the amounts I need.
In the mean time I started taking Kre-Alkalyn 1.5 g pre- and 1.5 g post-workout.
Continue with the NO supps - Arginine, Ornithine HCL, Citruline Malate and Pycnogenol
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