I have just finished my 8-week mass building cycle and I must say that I am very satisfied with my gains. I met all the goals that I set in the beginning and then some. So get a pen and paper ready because I am going to tell you what those are!
All right guys, I have just finished my 8-week mass building cycle and I must say that I am very satisfied with my gains. I met all the goals that I set in the beginning and then some!

So, get your pen and paper ready because I am going to tell you everything that I did, and I believe if this plan is followed you can add as much if not more size than I did. This is no gimmick, this is the real deal but it will not be easy. For the next 8 weeks be prepared to lift heavy and eat a ton of food.

Beginning Stats:
Nov. 6, 2000
Weight - 206 lbs
Calves - 16 2/8"
Thigh - 27 2/8"
Waist - 36 1/2"
Chest - 48"
Arms - 16 6/8"
Forearm - 13 7/8"
Ending Stats:
Dec. 30, 2000
Weight - 220 lbs
Calves - 16 5/8"
Thigh - 28 1/2"
Waist - 36"
Chest - 50"
Arms - 17 3/8"
Forearm - 14 1/4"

I made positive gains in each category. It has been great. I have very few clothes that fit anymore. People have really taken notice to the changes I have made in my body. Well, let's get started...


Diet


Let's start with the diet.

Well, this is a pretty easy thing to explain. Eat a lot. I eat every 2 ? - 3 hours whether I am hungry or not. I make sure that at least 75% of my meals are high in protein. You can substitute your meal with MRP's or protein shakes if you wish.

Food is where growing all starts. To me, food is more anabolic than any steroid on the market. If you eat you will grow but you have to force feed your body sometimes to do it. Here is my daily eating schedule:

5:00 am - Workout
6:00 am - Protein shake
7:30 am - 4 strips of Turkey bacon, 2 bowls of cereal, Glass of milk or Juice
9:00 am - 1 pack of grits or oatmeal sometimes 2 packs depending on how hungry I am & 1 cup of yogurt
12:00 pm - Lunch - eat anything I can and a lot of it
3:00 pm - 2 peanut and butter sandwiches or turkey sandwiches
6:00 pm - supper - same as lunch
9:00 pm - some high carb, high calorie snack (ice cream, cake, cereal, fruit etc.)
10:00 pm - protein shake right before bed
Notice that I will eat high calorie high fat foods right before bed. The reasoning for this is due to the fact I get up so early to train. Before I started doing this my workouts would be very sluggish but this has really helped give me a little pep in the morning.

The last part of the diet that is crucial is the water intake. I tried to take in at least a gallon of water a day on top of all the other fluids I take. This will keep your muscles full all day long which is what we want to do anyways. The only negative part about all this eating and drinking is the amount of time you will spend in the restroom.


Supplements


I don't think that I could have made the gains that I did without these supplements. They work extremely well and I recommend that everyone at least give them a try. Here is the list of supplements I used:

Maxabol
Methoxy-Pro
Creatine
Pregnenalone
Supplement Schedule:

Weeks 1-3
4:45 am - 2 Maxabol, 2 pregnenalone prior to workout
6:00 am - 1 Methoxy-pro shake with 5g of Creatine mixed with it
11:30 am - 2 Maxabol on empty stomach
10:00 pm - 1 Methoxy-pro shake with 5g of Creatine mixed with it
Weeks 4-8
4:45 am - 3 Maxabol, 2 pregnenalone prior to workout
6:00 am - 1 Methoxy-pro shake with 10g of Creatine mixed with it
11:30 am - 3 Maxabol on empty stomach
10:00 pm - 1 Methoxy-pro shake with 10g of Creatine mixed with it
Notice: Weeks 4-8 is when I made the most signifigent gains. I jumped from 209 lbs to 215lbs in about 1-1/2 weeks. My gains started tapering off during the 7th week. I made the changes in my supplement intake based on the results I was seeing. If you start this cycle you must watch and listen to your body.

The Workout Program
The only thing to remember for this training routine is to go as heavy as you can and go balls out every rep and every set.

Monday:
Chest
Flat Bench - 3 sets: 6-8 reps
Incline Bench - 3 sets: 6-8 reps
Decline Bench - 2 sets: 6-8 reps
Incline fly - 2 sets: 10-12 reps
Biceps
Barbell Curl - 3 sets: 6-8 reps
Dumbbell Curl - 3 sets: 6-8 reps
Preacher Curl - 2 sets: 8-10 reps
Tuesday:
Shoulders
Side Laterals - 3 sets: 8-10 reps
Military Press - 3 sets: 6-8 reps
Upright Row - 2 sets: 6-8 reps
Rear Dumbbell Row - 3 sets: 8-10 reps
Cleans - 3 sets - 6 reps
Traps
Barbell Shrug - 3 sets: 6 reps
Shurg Behind the Back - 3 sets: 6 reps
Dumbbell Shrug - 3 sets: 10-12 reps
Wednesday:
Forearms
Hammer Curls - 3 sets: 6-8 reps
Reverse Barbell Curls - 3 sets: 8-10 reps
Wrist Curls - 3 sets: 15-20 reps
Wrist Twists - 3 sets: 20 reps
Calves
Seated - 3 sets: 15 reps
Standing - 3 sets: 15 reps
On Footed Raises - 3 sets: 15 reps
Thursday:
Legs
Leg Extension - 2 sets: 10-12 reps
Leg Curl - 2 sets: 10-12 reps
Squat - 3 sets: 6 reps
Front Squat - 2 sets: 6 reps
Dumbbell Squat - 2 sets: 8-10 reps
Lunges - 2 sets: 8-10 reps
Straight-Legged Deadlifts - 2 sets: 8 reps
Friday:
Back
Chin ups (weighted) - 2 sets: 10-15 reps
Deadlifts - 3 sets: 6 reps
T-bar Rows - 3 Sets: 8 reps
Dumbbell Rows - 2 sets: 8 reps
Pulley Row - 3 sets: 8 reps
Latt Pull Downs - 3 sets: 12 reps
Triceps
Close Grip Bench - 3 sets: 6 reps
Nose Breakers - 3 sets: 8 reps
Push Downs - 3 sets 8-10 reps
Overhead Press - 2 sets: 6-8 reps
Kick backs - 2 sets 8-10 reps
Well, that's about it. I tried to keep everything as simple and basic as I could. I am extremely satisfied with the gains I made on this routine. Up next, well I just got my order in of Nor-diol, Trib-Test, and ZMA. I am hoping to hit the 227-230lb range on this stack but we shall see. Although I have hear great things about this stack.

I am really tired of training heavy and eating so much so for the next 3-4 weeks I will cut back on my eating just a little bit and I am going to try a different training routine. My new routine will be 3 exercises per body part and 2 sets to failure using a 4 second negative. I just feel I need to give my body a little break from the heavy training.