Thread: HST programe to gain some mass

Hi guys,

Last year I did a hst cycle and saw some good results, I went from 80kg to about 88kg, I have now tapered down to about 85 -86kg and have been around that mark for the past 6 months, have not been going to the gym much because of work and studies, although now I am keen to get serious again.

Keeping in mind my current job is an office job, so I don’t do any physical work all day. I have only been getting in about 3 meals a day, some days only 2 due to not getting out of bed until really late. As for the gym I been going maybe once a fortnight over the last month or so..But no its time for a change and I have set myself 12 weeks to try and go from 85kgs to 90+kgs.

Any feedback will be much appreciated

This is my eating plan :-

6am - One bowl oats in the morning with banana
9am – 2 multigrain sandwiches with one can of tuna on each, topped with mayonnaise and cheese(light)
Or 2 multigrain sandwiches with 200g of shaved turkey breast/shaved chicken breast with cheese and mayo.

12am – 300gm Chicken breast with pasta/alfredo/rice.
3pm - same as 9am meal. (Or shake, depending on time)
5pm - pre workout drink.
6pm - post work protein shake
7pm - 300gm steak with rice/pasta of some sort. And vegies
10pm – slow release protein.

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My programme will be :-
- 3 day full body split
-2 x 15 reps for 2 weeks, 2 x 10 reps for 2 weeks, 2 x 5 reps for 2 weeks, 2 weeks of slow negatives and then 2 weeks of higher rep stuff to try and tone down a little with more cardio.
- for the first 8 weeks the weight will slowly increase so I can hit my 15rm, 10 rm, and 5 rm respectively on the final session for each two week block.

As I said I saw great results with this last year, but if anyone has any other tips that would be much appreciated.
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Stats-
Age - 20
Weight - 85 kg
Height - 1.
Picture to come soon

Have some Protein with your 6.00am meal (maybe just a Protein Shake if you can't be bothered with anything else).

Drop the 10.00pm "slow release protein", to make it easy repeat your 7.00pm meal - just drop the Carbs.