PART III: 7-Month Periodized Linear Competition Plan

Plan Details

The PART III: 7-Month Periodized Linear Competition Plan routine by Roddychristian is a 31 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

During this phase taper carbohydrate down cutting 50% in the first weeks and making a goal of 50-100... Read More

During this phase taper carbohydrate down cutting 50% in the first weeks and making a goal of 50-100g/per day for the final 6 weeks. The lower, the better. Take one rest day after every workout. To individualize you may do up to two workouts in two days, taking up to two rest days in a row. Meals: 5 per day, about 1 every 3 hours. Protein: Min 1.7/kg/day. Carb 3g/kg/day. Utilize rapid glycogen replacement post workout when performing twice a day routine when the same muscles are being worked. Pre and post workout protein. 1g/kg, half before and half after, within 4-6 hours of each other or as quickly as possible post workout if fasted. Calorie surplus in a well trained athlete: 500-1000 cal.