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CFD · 12-17-2014, 11:34 AM

Hi all. I'm still here, haven't been in the gym for way to long, injury after injury, not related to lifting.

Anyways you may find this interesting, there's a lot of info but I will try to weed out the unnecessary and post it in sections if need be.

This is from a program called 14 day muscle mass. A few years ago when I went on a weight loss diet and exercise program I went from 235lbs to 165lbs, I then followed this for a short while and went to 185, that was where I was in the photo's I posted in the weight loss thread. It does require a lot of eating and you have to adjust it to your schedule but it will work with most people. There is a link in one of the pages for various meal plans, check it out.

The concept of Extreme (Anabolic) Overfeeding is to consume 1500 over

the number of calories (12-14.5 per pound of bodyweight) it takes to maintain

existing muscle mass. A 200 lbs. bodybuilder for example requires

2,400

(200 x 12) to

2,900 calories (200 x 14.5) to maintain existing muscle mass/

strength and compensate for daily (exertion) activity levels.. Adding 1500

more calories jumps the daily totals up to 3,900-4,400 MEGA-CALORIES.

In some difficult to gain muscle mass cases an addition of 500 calories daily

each week may be necessary.

EXTREME (ANABOLIC) OVERFEEDING CONSUMPTIONS

PER DAY OBJECTIVES:

CALORIE LEVEL REQUIREMENTS 3,900-4,400

12-14.5 calo ries per pound of bodyweig ht (+ 1,500)

COMPLETE PROTEINS 20%

COMPLEX CARBOHYDRATES 50%

FATS 30%

(Saturated-Monounsaturated-Polyunsaturated)

Note:

The macronutrient percentages shown above are the recommendation of

Dr. Akerfeldt, but are not written in stone. You may find that due to your own

unique individuality a different macronutrient ratio may be better utilized such

as: ___Protein 30-55% Carbs 40-45% Fats 10-15%___

Thoughts On The Macronutrient Ratio Theory

Don’t handcuff yourself to a fixed macronutrient rationing pattern, as shown

in the display chart above, day after day. Macronutrient ratios need to be

adjusted in accordance with non training and training days, be it for the

overfeeding or underfeeding phases of the Anabolic Burst Cycle System..

For example on training days you may need to consume 25% of calories in

the form of proteins, 60% carbohydrates and 15% fats. On non-training days

the ratios could hypothetically change to 40% proteins, 50% carbohydrates

and 10% fats.

Additionally the macronutrient ratio’s for pre and post workout meals/snacks

will be different than for the same time meal/snack schedules on non-workout

days. Without a doubt daily macronutrient ratios are difficult to guestimate,

unless you are under the watchful eye of Chris Aceto, Chad Nichols or Hany

Rambod.

To accomplish a goal of gaining muscle mass, you must keep track of the

ratio of macro-nutrients and daily calories consumed. If you haven’t been

keeping track, how can you be sure you are giving your body what it needs

to maintain and increase the anabolic muscle building metabolism?

To access your current nutritional

protocol on a daily basis with accuracy

it is a good idea to keep a detailed

record of everything you eat on a daily

basis. Weigh and measure all foods

and record the amounts eaten at each

meal. At the end of the week, calculate

the total calories, grams of proteins,

carbohydrates, fats and ratios of each

and then average out the daily calories

consumed. Armed with this information

it’s now just a matter of subtracting the ratio of macronutrient calories as

discussed earlier for achieving the desired muscle mass gain effect.

To access your current nutritional protocol on a daily basis with accuracy

it is a good idea to keep a detailed record of everything you eat on a daily

basis. Weigh and measure all foods and record the amounts eaten at each

meal. At the end of the week, calculate the total calories, grams of proteins,

carbohydrates, fats and ratios of each. Figure your average daily calories.

Armed with this information it’s now just a matter of subtracting the ratio of

macronutrient calories as discussed earlier for achieving the desired muscle

mass gain effect.

12-17-2014, 11:34 AM	#1837
CFD Drives: 2SS/RS L99 BLACK Join Date: Apr 2010 Location: Franklin , MA Posts: 6,696	Hi all. I'm still here, haven't been in the gym for way to long, injury after injury, not related to lifting. Anyways you may find this interesting, there's a lot of info but I will try to weed out the unnecessary and post it in sections if need be. This is from a program called 14 day muscle mass. A few years ago when I went on a weight loss diet and exercise program I went from 235lbs to 165lbs, I then followed this for a short while and went to 185, that was where I was in the photo's I posted in the weight loss thread. It does require a lot of eating and you have to adjust it to your schedule but it will work with most people. There is a link in one of the pages for various meal plans, check it out. The concept of Extreme (Anabolic) Overfeeding is to consume 1500 over the number of calories (12-14.5 per pound of bodyweight) it takes to maintain existing muscle mass. A 200 lbs. bodybuilder for example requires 2,400 (200 x 12) to 2,900 calories (200 x 14.5) to maintain existing muscle mass/ strength and compensate for daily (exertion) activity levels.. Adding 1500 more calories jumps the daily totals up to 3,900-4,400 MEGA-CALORIES. In some difficult to gain muscle mass cases an addition of 500 calories daily each week may be necessary. EXTREME (ANABOLIC) OVERFEEDING CONSUMPTIONS PER DAY OBJECTIVES: CALORIE LEVEL REQUIREMENTS 3,900-4,400 12-14.5 calo ries per pound of bodyweig ht (+ 1,500) COMPLETE PROTEINS 20% COMPLEX CARBOHYDRATES 50% FATS 30% (Saturated-Monounsaturated-Polyunsaturated) Note: The macronutrient percentages shown above are the recommendation of Dr. Akerfeldt, but are not written in stone. You may find that due to your own unique individuality a different macronutrient ratio may be better utilized such as: ___Protein 30-55% Carbs 40-45% Fats 10-15%___ Thoughts On The Macronutrient Ratio Theory Don’t handcuff yourself to a fixed macronutrient rationing pattern, as shown in the display chart above, day after day. Macronutrient ratios need to be adjusted in accordance with non training and training days, be it for the overfeeding or underfeeding phases of the Anabolic Burst Cycle System.. For example on training days you may need to consume 25% of calories in the form of proteins, 60% carbohydrates and 15% fats. On non-training days the ratios could hypothetically change to 40% proteins, 50% carbohydrates and 10% fats. Additionally the macronutrient ratio’s for pre and post workout meals/snacks will be different than for the same time meal/snack schedules on non-workout days. Without a doubt daily macronutrient ratios are difficult to guestimate, unless you are under the watchful eye of Chris Aceto, Chad Nichols or Hany Rambod. To accomplish a goal of gaining muscle mass, you must keep track of the ratio of macro-nutrients and daily calories consumed. If you haven’t been keeping track, how can you be sure you are giving your body what it needs to maintain and increase the anabolic muscle building metabolism? To access your current nutritional protocol on a daily basis with accuracy it is a good idea to keep a detailed record of everything you eat on a daily basis. Weigh and measure all foods and record the amounts eaten at each meal. At the end of the week, calculate the total calories, grams of proteins, carbohydrates, fats and ratios of each and then average out the daily calories consumed. Armed with this information it’s now just a matter of subtracting the ratio of macronutrient calories as discussed earlier for achieving the desired muscle mass gain effect. To access your current nutritional protocol on a daily basis with accuracy it is a good idea to keep a detailed record of everything you eat on a daily basis. Weigh and measure all foods and record the amounts eaten at each meal. At the end of the week, calculate the total calories, grams of proteins, carbohydrates, fats and ratios of each. Figure your average daily calories. Armed with this information it’s now just a matter of subtracting the ratio of macronutrient calories as discussed earlier for achieving the desired muscle mass gain effect. Last edited by CFD; 12-17-2014 at 11:49 AM.