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Thread: My Hardgainer Workout page

  1. #1
    KevinR's Avatar
    KevinR is offline Junior Member
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    My Hardgainer Workout

    Primal Fuel
    This is my custom workout plan based on "Starting Strength 3x5", that i'm doing every MWF (alternating A/B).



    I'm on day 10 of eating 100% primal and counting calories (easy with an iPhone), and my results are:

    Averages: 4113 calories, 51% fat, 26% protein, 23% carbs.
    (I need to limit the sugary fruits to get better macros. Also, I could easily eat way more but my daily goal is 4000.)

    I'm also weighing myself in the same manner every morning and so far have steadily increased from 149.6 to 152.8, which works out to 2.24 lbs/week. I know this is a pretty high rate... But as someone who's been in the 140s for years, it's progress! Also, I feel great!

    Glad to join the community, post comments on the plan!

  2. #2
    federkeil's Avatar
    federkeil is offline Senior Member
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    I'm confused... are those supposed to be super sets?
    I didn't like the rules you gave me, so I made some of my own.

    Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

  3. #3
    KevinR's Avatar
    KevinR is offline Junior Member
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    No, the spaces are just to make it easier to read.

  4. #4
    federkeil's Avatar
    federkeil is offline Senior Member
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    Quote Originally Posted by KevinR View Post
    No, the spaces are just to make it easier to read.
    I'm still confused, are you doing all your squat sets before moving to clean and jerks? (if this is the case then it's just how it's written that's confusing)
    I didn't like the rules you gave me, so I made some of my own.

    Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

  5. #5
    FergalJennings's Avatar
    FergalJennings is offline Senior Member
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    3X5 for clean and jerk is a bit high to be honest. Something like 5X3-2 reps really suits that kinda thing. Look at coach b's stuff.

    Plus do them before squats.

  6. #6
    federkeil's Avatar
    federkeil is offline Senior Member
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    Quote Originally Posted by FergalJennings View Post
    3X5 for clean and jerk is a bit high to be honest. Something like 5X3-2 reps really suits that kinda thing. Look at coach b's stuff.

    Plus do them before squats.
    3-2 is more power orientated.

    As for doing them before squats... that depends on your priorities, if your priority is big and strong do squats first, if you're aiming towards more power then do the power stuff first.
    I didn't like the rules you gave me, so I made some of my own.

    Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

  7. #7
    IcarianVX's Avatar
    IcarianVX is offline Senior Member
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    Primal Blueprint Expert Certification
    When are you eating the 23% carbs? Is it near the workout window or are you doing it through out the day? I have had the best results for gaining when I concentrate all of my carbs right before and after training (which is usually at noon-ish). Timing helps a lot when trying to gain muscle. Absence helps a lot too, but only when trying to lean out.

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