Help

Hi, gentleman. Im a rower and i've been given 4 weeks to gain 8kg or i'll be out of the boat please help. Any effective diets and training programs will be much appreciated. Thanks

4 wks to gain 8kg's?

Firstly that is a rediculous expectation, no diet is gonna do that "natural" if you are referring to lean gains. You can eat a truck load of donuts and McD's but your gains will be marginal in terms lean muscle, which is most probably not what you want as I am assuming this is a competitive rowing team.

In terms of training and diet:

For your Diet refer to the Diet and contest prep section, go at least 1000cals/day over maintenance in terms of a clean, HIGH protien and carb diet with lots of good fats.

Training: To build that kind of mass, you should be going for BIG movements like Squats etc.

Use Squats for quads. Nice mass building movement. Use Deadlifts and Good-Mornings for posterior chain movements also nice mass builder. Pull-ups and Chin-ups for back movements, throw in some bent over rows too. Bench Presses and dips too are awesome compunds and a nice mass builder.

www.t-nation.com/free_online_article/spo...ldings_next_frontier

The above link is a program I would recommend to do.

Drop me a mail at ****************** (Without the spaces) and I will send you a spreadsheet which puts all of this together nicely in a easy to follow program. Remember to have a solid diet in place when doing this program. Very demanding on your body, you NEED to eat on it.

With all this being said, in my opinion, the only realistic way in which these kind of gains can be made in the timeframe suggested is with juice.

As Ceej said!!

Even if you do go the anabolics route, with the limited time, it would need to be a potent cycle e.g. test, A-Bombs + others. This will be harsh on your system. Assuming you have never used before, this is a bad way to start and a great way to crash & burn!!!!

It is also unlikely that you could gain 8ks in that short time and maintain it i.e. as soon as you finished that monster cycle you will drop weight, putting you right back where you started.

What kind of AH coach puts that kind of pressure on an athlete?
maybe consider competing in a lower weight class, if that exists or take up something a little more balanced (not bodybuilding!!)

Atleast i know where to start now thanks ceej. The link u gave me is very helpful. I just want to ask wat they mean by "load:15rm"

Good post Ceej. Agree with lots of Cals and compound movements.

Think RM=Rep Max (Failure on this rep) as an indication of how much weight you should be using

As Inja stated: RM is Repetition Max. 1RM is the max load you can do for 1 proper rep. 15 is 15 reps etc. What I do as a "rule of thumb" is on for example a multiple set strat for 6RM for 5 sets is use a load which I can go for 6 form reps with maybe 1 rep in the tank on the first 2 sets. I find that usefull when going for the remaining 3 sets to be able to complete the last rep of the last set. Remember that on this kind of high frequency training protocol you never want "Over Train" on a specific day as you will be hitting the same class of movement more than once a week. The loading and rep/set parameters prescribed in this specific program caters for that but never overdo it on HFT programs.

Just one more question. I have a high protein, high carbs diet. But how do i calculate the calories so i can be sure that im taking in 1000 cals/day and is there some sort of supplement that i can use to replace some meals?

Jay wrote:

Just one more question. I have a high protein, high carbs diet. But how do i calculate the calories so i can be sure that im taking in 1000 cals/day and is there some sort of supplement that i can use to replace some meals?

Please tell me you meant an extra thousand calories over your maintenance calories calculated from your BMR (Basal Metabolic Rate), and not 1000 total!!!
1g carb = 4 cal
1g prot = 4 cal
1g fat = 9 cal

What Inja said.......

Jay, you need to go to a dietician or get some, I mean ALOT, more info of the Dieting & Contest Preperation thread.

www.anabolicsteroids.co.za/forum?func=view&catid=10&id=311

Read this Entire thread to start off with. What I meant with at least 1000cal/day above maintenance is this, You calculate your BMR as Inja said, then add calories according to your activity level. This will give you your Maintenance Cals meaning your required calorie intake to maintain your current weight. then you add 1000 cals on top of that ensuring the diet is clean and high in protien and carbs and assuming you are busting your ass in the gym, you will pick up mass. Depending on how clean your diet is and how hard you are busting your ass in the gym this mass you gain will either be predominantly fat or muscle...

Hey ceej. Dude ur my hero, did the 1st day of the HFT program nd my legs are stiff as hell. I read that thread during class(couldnt let it go) nd i must say...the guys in this website know their stuff. I used the harris-benedict formula and came up with a total of 2021 cals/24 hrs. Now i want to know which mrp's to buy because i cant keep up with the 6 meals in between skwl and gym everyday. I was advised to buy the usn protein shake, should I?

Do not buy USN. Look under the supplements section. Admin is sorting out a deal for really cheap whey protien concentrate. While you are there have a good read to see what are good rep products. Generally, and i am only talking rule of thumbe here, if the ingredients list does not have any soy protien listed the product can be deemed as legit. You'll also find a peculiar correlation between the selling price of products with soy and those without.

I'm gonna disagree a bit there bro. Protein is protein and I grew fine on soy in school. Too much of anything is bad so I kept my protein choices as variable as possible, but I don't see anything wrong with going with the cheapest protein around.

Clover whey at R68/Kg,
USN (Local company)
Fresh from the online shop:
has shown that the highest rate of nitrogen retention is achieved with whey protein.


Inventory

100% Whey Protein Choc (2kg) - R366.00
100% Whey Protein Choc (908g) - R242.00
100% Whey Protein Chocolate (454g) - R120.00
100% Whey Protein Strawberry (2kg) - R366.00
100% Whey Protein Strawberry (454g) - R120.00
100% Whey Protein Vanilla (2kg) - R366.00
100% Whey Protein Vanilla (454g) - R120.00


Now you tell me why i should support these guys at all?
Even if they're giving their stuff away i wont take it.
If they feel so strongly to rip me off, i wont touch them with a freakin pole!

Inja wrote:

I'm gonna disagree a bit there bro. Protein is protein and I grew fine on soy in school. Too much of anything is bad so I kept my protein choices as variable as possible, but I don't see anything wrong with going with the cheapest protein around.

I agree that one needs to keep your protein intake varied in terms of sources. This is however not alway possible. I for one tend to have 3 whole meals per day the other 3 meals come from whey supps. This ends up being alot of protein powder being ingested.

Fortunately this is an open forum so you are more than welcome to have your own opinion. I for one will not take soy protein as a rule. I will also provide advice of the same nature to anyone asking. Studies have shown that soy has many negative side effects and when considering the amount of powder ingested daily that is not a good thing. It has a BV rating in the low 70's, whey has a rating of 104 (Egg whites are 100). This means bad nitrogen retention. It increases bad cholesterol. It lacks 2 sulphur containing amino acids which are very important to protein synthesis. It contains anti-nutrients, enzymes which block the absorbtion of certain nutrients. It also has estrogenic properties. It suppresses thyroid function....... The list goes on but if you would like to know more google it. Bottom line is, all protein is not equal.

Read this article: www.mercola.com/article/soy/avoid_soy.htm

I have heard negative information about soy in the past. Yes the estrogenic effects are from phytoestrogens that maybe in the preparation after purification. I've read about the BV rating to. Some things I have not heard before are the thyroid suppression, effect on cholesterol, and lack of Met and Cys.
I've never really bothered to research the topic, so when the wonderful day comes that I have some time again I'll do more reading. I never trust articles on websites so hope I find proper research.

I'm no position to argue in favour or against soy, but I can tell you that in highschool I did grow using it and never developed gyno. Like me this chap is in school, and I don't think at 2000 cal with high activity he needs massive supplementation.
I use whey now because at one stage I believed the negative hype around soy, but as my mind has matured I've begun to question their relevance.

Gents now im confused. I guess i'll have to do more research and the mean time, ill stick to the 6 meals(although it means i have to carry 2 lunchboxes) its cool...lol

Inja wrote:

Like me this chap is in school,

I mean like I used to be :laugh:
Shees I really must not post in mornings.

Hi gentleman long time no chat. Anyway i have great news, i gained 6kg and told my coach where to get off. Im planning to row 4 varsity next semester if my timetable allow me. Thanks for everythng guys.

Sup ,am. Glad we could help.... If you are interested in trying any other CW programs it me up on my email.

Cheers,

Ceej

Gents school is getting a bit too hectic and i think i'll have only 1 day to workout...is it possible to have a full body workout per week

Quit rowing! stay in the gym! My 1cent advice!

Did that already