Hi, new to CM. I'm going to try to bulk. I need some help.
I wanted to try a 4 day approach, 2 muscle groups a day. 1st of all can I do this type of training split on CM?
something like:
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1st day: back, chest
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shoulders,legs
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bis, tris
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traps,calves.
from my understanding w/ CM there is an off day and a CM day. if i'm working out everyday except for the weekends how do this work?
I feel I don't have the correct understanding of all this. I've been reading silverhydra's blog but i'm sluggish from not eating all day.
the diet itself. get up: don't eat all day. water,fish pills(?)
3-4:1 hour pre workout around eat some carbs/fat/protein.
EDIT i'm apparently selectively blind because there's no other way to explain how i missed this line from silverhydra's blog:
An meal consisting of protein and fats as the major source of calories.
so cashews,peanuts,maybe other nuts,10eggs,bread pieces or brown ricemaybe a fruit.
4:30-5 protein shake, some simple carb a la sugar. I also drink Intravol during my workout and i'm wonder if its a waste since its supposed to be drunk on an empty stomach. 5-6:30:workout
6:30:some simple carbs (cookies or some junk food)and protein shake (52g).
7: maybe some more carbs. whatever i wasn't able to finish.
8-9:chicken. veggies. maybe some more fat.
same for all 4-5 days.(i might extend it to a 5th day,break up my leg into ham and quad days.)
saturday/sunday. control days, eat a paleo diet of: ~~ carbs~~,fat and protein. I have a feeling this isn't right completely all so please feel free to correct me.
edit: also, can i add oats to my PWO? since its not a simple carb i imagine its not going to optimal. also, where can i fit yogurt into all this? Thank you
Posted Jul 18, 2011, 9:53 PM UTC · edited
You might want to re-read all of silverhydra's articles regarding CM on his blog; and it doesn't hurt to read over the carb backloading and leangains methods that it was based on. A couple recommendations: limit starchy foods w/ the fast-breaking meal and have some green veggies instead; and have a protein/simple carb shake pre-workout.
hey, i did read through it but i guess its obvious that I didn't absorb all of it.
I understand that CM is meant for a 3 day split so that there's a day to refeed.
So thats what i wanted to know, if there was anyway to work w/ it into a 5 day split.
My grasp of all this is tentative at best and there is a ton of stuff to read through, so bear w/ me.
I thought i got all the basics; stay away from carbs, eat mostly fat and veggies and protein. I just read that its OK to eat carbs post/pre workout, guess I was wrong.(?)