FLEX - Double Duty??? Ur opinions!

[TheeBC]

Ive been searching long and hard for a routine which I would like to do and enjoy. I know I should follow something that WORKS for me.

I did a routine out of the Modern Encyclopedia of BodyBuilding that Arnold used. I simply loved it. My squat grew 115lbs in a 2 months. Chest Presses 20-40lbs each. etc... It was a dedicated routine. I put in full effort everyday and benefited from it.

The routine was twice-a day split.

I picked up a copy of FLEX today and read an article that gave a twice-a day routine + a diet which to complemented it. Im pretty interested in it as I had success with such a routine before, plus my injectable cycle will begin soon.

Heres a link to the routine.

Double duty: to kick-start progress, we're not saying that you should work out morning, noon and night, but if you're really serious about making quality gains—and think you have the cojones—train like a pro with this high-volume, twice-a-d

Heres the nutrition plan.
When you star training twice per day, your nutrition must be adjusted accordingly.

The most obvious alteration will be the addition pre-and two postworkout major meals--breakfast, lunch and dinner--as well as a couple of snacks, and you're looking al nine meals per day! At first, this may seem like a huge surplus of calories that could theraten your lean physique with added body fat. However. because youre working out twice per day with high--volume and highintensity training. those extra calories should be put to use building muscle mass

During the six-week program, shoot for about 20 calorics per pound of bodyweight per day. including approximately 2 grams of protein and 2g of carbs per pound of bodyweight. This will ensure you have ample calories. protein and carbs to stimulate growth and provide you with adequate energy for the increased training onslaught.

Take note: there are some subtle deviations from the typical preworkout untrition recommendations we give in FLEX. For starters. your AM preworkout meal should contain 40g of whey. as opposed to the 20g we typically recommend. This is because for your first meal of the day you will not only need to stop the muscle breakdown that started during your nighttime fast, but also that sparked by your morning workout.

For your PM preworkout meal. we suggest you avoid fruit and stick with another slow--digesting carb source. such as oatmeal or whole--wheat bread--fruit can lead to fat gain if eaten later in the day, when your liver glycogen stores are maxed. Why? Because fructose, the main carb source in fruit, can only be used by the liver. If the liver has ample carbs (glycogen) already, it converts fructose to fat.

On your rest day, we suggest you still start with a 40 g whey shake to stop muscle breakdown, as well as a piece of fruit. About 30-60 minutes later is the time for your second, or "real" breakfast, such as eggs and oatmeal. On rest days you will be eating seven meals, so calories will drop to around 17 per pound, and protein and carbs will drop to about 1.5 g per pound each.

The following sample diet is for a typical bodybuilder who weighs 200 pounds (it will work well for those between 180-220 pounds, but if you weigh more or less, adjust your macros accordingly), wakes at 7 AM, trains at 7:30 AM, gets to work at 9 AM, leaves work at 5PM, trains again at 8:30 PM and goes to bed around 11 PM

DOUBLE-DUTY MEAL PLANS

WORKOUT DAYS: TOTALS (approximate) 4,156 calories, 390 g protein,
422 g carbs, 97 g fat

PREWORKOUT SNACK (7 AM)
2 scoops whey protein
1 large apple

POSTWORKOUT SNACK (8:30 AM)
2 scoops whey protein
1 medium plain bagel
2 tbsp jelly

BREAKFAST (9:30 AM)
3 whole eggs plus 3 egg whites
2 cups cooked oatmeal

LUNCH (12:30 PM)
1 can white tuna
1 tbsp fat-free mayonnaise
2 slices whole-wheat bread
1 large orange

AFTERNOON SNACK (3:30 PM)
8 oz lowfat cottage cheese
1 cup sliced pineapple
6 whole-wheat crackers
2 tbsp peanut butter

DINNER (6 PM)
8 oz top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups mixed green salad
2 tbsp salad dressing (olive oil and vinegar)

PREWORKOUT SNACK (8 PM)
1 scoop whey protein
1 cup cooked oatmeal

POST WORKOUT SNACK (9:30 PM)
2 scoops whey protein
2 cups Rice Krispies
8 oz skim milk

NIGHT RIME SNACK (10:30 PM)
1 oz English walnuts
1 scoop casein protein

REST DAYS: TOTALS (approximate) 3,360 calories, 299g protein,
275g carbs, 118g fat

BREAKFAST 1 (7 AM)
2 scoops whey protein
1 large apple

BREAKFAST 2 (8 AM)
3 whole eggs plus 3 egg whites
2 cups cooked oatmeal

LATE MORNING SNACK (10:30 AM)
1 cup low-fat cottage cheese
1 cup sliced pineapple
6 whole-wheat crackers
2 tbsp peanut butter

LUNCH (1 PM)
Turkey wrap:
6 oz turkey deli meat
1 tbsp fat-free mayonnaise
1 whole-wheat tortilla (10")

MIDDAY SNACK (4 PM)
2 scoops whey protein
1 medium banana
1 tbsp peanut butter

DINNER (7 PM)
9 oz salmon
1 cup cooked brown rice
2 cups broccoli
2 cups mixed green salad
2 tbsp salad dressing (olive oil and vinegar)

NIGHT TIME SNACK (10:30 PM)
1 oz English walnuts
1 scoop casein protein