Thanks for the response raynor

I have a doozy for you.

I'd like to lean bulk, while increasing strength & encorperating hypertrophy. Basically I want to be bigger, be stronger and stay lean, year round. Not so simple eh

My stats / body: 6'3 212lbs 8% bf mesomorph, I build muscle easily without gaining noticable fat

I understand there is a trade off between strength routines and hypertrophy routines, but would something like this more or less work? I'd consider myself in intermediate lifter


1) heavy back 1-5 reps
2) heavy chest / shoulders 1-5 reps
3) heavy legs 1-5 reps
4) rest
5) hypertrophy back / bi's 10-12 reps
6) hypertrophy chest / shoulders / tri's 10-12 reps
7) hypertrophy legs 10-12 reps



Alternatively, would it be better to mix strength and hypertrophy in the same day, and repeat twice a week

For example: heavy squats, followed by 12 reps of leg press


Thankyou I appreciate it

im setting up my Flexible Spending Account over the next week. im considering getting LASIK in jan/feb. had a consultation today and they said i qualify. im thinking about getting a blade to cut the flap (3000$ total) instead of the laser (4300$ total). what are your thoughts?

This post was edited by carteblanche on Nov 7 2012 10:14pm

Gym 7 days a week on three day split with cardio

If you are indeed an ectomorph, you definitely do need a larger surplus. The reason behind this is as follows:

1. Your body will use the the surplus to signal anabolism, and thus growth. On a maintenance diet (eating at required calories) or a deficit (below what you need) your body will NOT achieve anabolism, and will instead prioritize the use of the calories based upon what your body needs.
2. When you are in a surplus, you guarantee that your body has everything it needs, and more, in the event that you are not able to properly calculate an exact figure (which is nearly impossible). This overage covers the gap between your calculation and actual body requirements.
3. Surpluses by the end of the night tend to keep your body into anabolism for longer while you sleep, which is essential for mass building. When you sleep, your body goes catabolic unless a good surplus is present - or in the case of professional bodybuilders, you wake up every 3 hours for a shake.


I can go into the scientific reasoning, but I feel this is unnecessary with the explanation above.

With regard to the pizza - it all depends what macros you need. It's always better to eat 1,000 clean calories than 1,000 dirty, however if you have 300g protein already ingested for the day, and you want to throw down some pizza for the grand finale, you can most certainly do that. I would just advise to consume olive oil with the pizza to balance out the fats.

It's better to alternate it the way you have it above, rather than in the same day.

However, because you seem to be a mesomorph (lucky lol) - you could also possibly see excellent results from alternating once a week. Meaning, week 1 = strength only, week 2 = hypertrophy only, etc.

Using the laser tends to be a modicum safer with respect to complications caused by the flaps cut in the cornea. I would advise the laser if you seek the SAFEST method.

Thanks boss. Do I need to eat as much on the days i'm not working out?

You're awesome sir. Much thanks

Edit: let's say I'm doing the swims first thing in the morning. Should I go with your Suggested nutrition for early HIIT? (Water/supps/tea/coffee) or should I get some food in me?

This post was edited by SC_Leader on Nov 8 2012 02:27pm

Yes, I would advise it.

Water only for pre-swim. Although a banana or two would help for potassium to prevent cramping.