As stolen from the MM08 thread.

To all The Dirty Dozen challengers,

If you have any fitness questions for Anthony, please post them here rather than on your own thread. This makes it easier for him as he has only one place to look.

Can everyone keep this thread clear of banter.

Ta,

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First Q then!

Can you check over my 12 week plan v quickly Ant. Tell me if anything sounds unreasonable

Much apreciated

Richy

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I was just thinking, 'you lot don't waste any time!' but it's the same question you posted in your log! :)

I've answered in your log, mate.

Anthony

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Anthony, hi mate.

I'm going to try and bulk as clean as possibly, do you think starting on 3000cals is a good idea?

That's 500more than my maintenance cals. I don’t want to add much fat so I don’t want to start eating too much.

I’m looking to add 6lbs muscle in the 12 weeks and no more than 2lbs fat (of that’s possible)?

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Hi Mate

No idea, mate, I don't have enough information. Do you have some stats/pics where you're not naked around I can look at?

How did you measure your maintenance calories?

As a general rule, if you're gaining 2 lbs of fat for every 6 lbs of lean mass, you're not working hard enough and/or eating too much/too much crap! You should be able to gain between 10-15 lbs of lean mass over a 12 week period, and 1-2 lbs of that would be fat.

Anthony

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Out of the 10-15lbs of lean mass, how much is pure muscle? Surely its not possible toads 15lbs of muscle in 12 weeks, that's 1.25lbs muscle per week.

Not being funny or anything, genuinely want to know as its different from what I read.

I'll update stars/pics (no naked ones), in my log when i get home tonight as well as how I worked out my cals etc.

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Hi Mate

Are you talking about contractile tissue? Actin and myosin protein filaments?

How do you plan to measure what's contractile tissue and what is everything else that makes up your muscle mass?

And also, why do you want to?

Anthony

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Hey Anthony, on the subject of muscle building, looking at my pics, would you still say 1/2lb per week is wise amount for me to gain? I am still doing only upper body exercises to failure but radually increasing my squat weight every week; still at very light weight at the moment (20kg) but since I havent done any leg work for about 6months-1year I may reach a weight thats challenging, sooner than I think!

Over the last 12 weeks, I gained 5.6lbs with around 21% of that from fat.

Richy

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Hi Anthony,

If I include the Rotary Torso machine in the Six Pack Plan routine, which exercises would it eliminate, the Hay Bailer or the Wood Chopper?

Also, I'm on a week off from the gym this week, what should I do calorie wise before I start at 1800 for next week? Yesterday's & today's have been around the 1800 mark

Cheers

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No, I'm talking about glycogen and water storage. Are you accounting for those in your 15lbs gains?

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