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what's your way of lean mass gaining?

3-on, 1-off routine, pro at 1.5g/pound bw, carbs at 1g/pound, fats at .7g/pound. Carbs around workout, pro/fat the rest of the day.
 
70g protein , 50g carbs 20g fat per meal 4 meals of the day , cut carbs after 2pm for next 3 meals

DC training , EOD split / 15 min cardio post workout
 
training,

legs high reps, deep and big stretches, constant tension

back: heavy rows,

chest: slow negative portion

calves: low volume, high reps

diet

eat lots

and dont forget your tren :)
 
Yeah, if you've got a good trainer, go with his advice over anything we're telling you.
 
gear lol:star-w:rs...... seriously tho, i know nothing about contest prep which ur in..i would hire a prep guy asap...i couldnt imagine getting ready for 1st contest WITHOUT one...
 
Last edited:
to put on quality lean mass with little to no fat is very tough and you have to know your body and monitor your macros and adjust accordingly. for me it depends a lot on my carb intake I play around with my carbs anywhere from 30-50 grams a meal. as for workouts I dont really change much as long as your consistant diet is really what is going to give you the results
 
Yeah, for contest prep you need a whole different level of expertise, not to mention individualization.
 
workout routines and type of diet? or what worked for u :headbang:

If I'm eating a normal amount of cals, enough protein, moderate carbs and low to medium fats, but still getting fat. I can:
a)cut cals (usually carbs, then fats) until I'm no longer getting fatter...This compromises gains somewhat and takes some dialing in.
or
b)take more AAS until what I'm eating doesn't make me fat.

I hate eating, so it's never a problem of overeating.

How fat I get as I get older seems to depend totally on how many carbs I'm taking in.
 

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