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You are here: Home / Contest Preparation / The Mass Gain Mission

The Mass Gain Mission

May 1, 2014 By Michael Mahony, ISSA CPT 1 Comment

mass_gaining

I am about to embark on a Mass Gain Mission that will last 16 weeks. It starts on May 4, 2014 and ends on August 23, 2014. The goal will be to gain as much mass as possible while also ridding myself of body fat. I will be following a very strict training and supplementation program. I will document the entire process for a future book on the topic of getting in shape after 40. The plan is outlined below.

The Weight Training Plan

Monday Back(t)/Biceps(p)
Tuesday Shoulders
Wednesday Biceps(h)/Triceps(h)
Thursday Back(w)/Calves
Friday Chest/Triceps(p)
Saturday Hams/Quads
Sunday Rest

I am going to attack my body by using some techniques I've learned through the Experiment of One. I will hit my biceps and triceps twice a week, but one time will be for a pump workout (high reps and low weight) while the other time will be some heavy lifting. I am splitting my back into two workouts–one for thickness and one for width. I will hit my shoulders once a week, but will use a rotating exercise order to trick the muscles. I will be hitting my chest once a week and will focus on great squeezes and switching every other week between barbell centric workouts and dumbbell centric workouts. Finally, I will do my legs once a week.

This approach will allow me to really hit the muscles hard. The supplementation I will implement will help me to recover and go  harder and harder.

The Cardio Training Plan

Monday 25 minutes HIIT
Tuesday Rest
Wednesday 25 minutes SS
Thursday 25 minutes HIIT
Friday 25 minutes HIIT
Saturday Tabata 4 minutes
Sunday Rest

My plan is to do 3 25 minute HIIT sessions, 1 25 minute steady state session and then one 4 minute Tabata session every week. I can increase the time on the HIIT and steady state if necessary depending upon progress. I will have 2 days where I don't do any cardio and one of those is Sunday, which will be a rest day.

The Nutrition Plan

I am going to aim for 3700 calories at a 40/40/20 macronutrient ratio. This will break down as follows:

Total Calories 3700
Protein 370 g
Carbohydrates 370 g
Fat 82 g

This should provide me with the energy to build the mass I am looking to build. I will eat the following protein sources: chicken, beef, whey, fish. I am going to focus on eating as clean as humanly possible and I will allow myself 2 cheat meals a week for the first 8 weeks and 1 cheat meal a week for the final 8 weeks of this Mass Gain Mission.

The Supplementation Plan

I will be using supplementation to make the maximum gains possible. I will be using the following supplements:

AH-D (natural testosterone booster)
Multi-Vitamin
Whey protein
ALA
CLA
L-Carnintine
Amino Energy

These things will assist me in shortening the recovery time between training sessions which will allow me to go into maximum beast mode. These are all over the counter supplements. They will be discussed in The Average Guy's Supplement Guide going to print very shortly.

The Conclusion

I have to take some measurements and set some very specific goals. I already have the general idea in my head as to what I need to accomplish, but I am going to get extremely specific. Watch this space and my Medium feed for more information.

Related Posts:

  • Setting Goals for Fitness and Bodybuilding
  • My Struggles With Training
  • Learn Your Lesson
  • My Focus Journal Entry #10
  • Saturday Sharing: A Rant on Bad Personal Trainers

Filed Under: Contest Preparation, Experiment of One

About Michael Mahony, ISSA CPT

Mike is a passionate bodybuilder, NPC Competitor and ISSA Certified Personal Trainer who is always looking for ways to do things better. He also has a passion for correcting the misinformation that is prevalent in the bodybuilding and fitness industry today. Mike is currently working on his first eBook, Get Back to Lifting, which is scheduled to be released soon. He is also working on a second book, The Average Guy's Supplement Guide, that is scheduled to be released the end of 2016.

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