The Strength and Mass Holiday calls for 10 workouts in 5 days. With the option of doing 2 weeks in a row by doing 10 workouts in 5 days then taking 2 days often to rest and recover and follow this up right away with another 10 workouts in 5 days for taking a full 5 days off to rest, recover, rebound and quantify the gains.
After he just got his Before’n’After Pictures Ivan Simic decided to take his game to the next level. And shooting for a 3 week Strength and Mass Holiday. Thats 30 workouts in 19 days.
He started last monday weighing a crisp 97,1kg. As of today – saturday of week 1 – after 5 days of training and 2 days of resting his weight has hit the 104,0 kg mark which is what you see in the pictures above.
The goal of this article is to give you a insight into his eating and training to give you a deeper look into the Strength and Mass Holiday. And gain some inspiration and drive to go through this short, high-frequency program yourself. To build more strength and mass…
A recap of Ivan’s last week looks like this:
A full day of eating
7:00 Wake up
¼ Tsp. Himalayan Salt
Shot of Lime juice
Water
7:30 Meal 1 – Breakfast
3 Beef Patties (180g each) fried in butter plus 100g macadamia nuts
2 Caps MultiKomplex
6 Caps ChlorellaKomplex
1 Dropper Vitamin D/K Komplex
1 Tsp of Dynamic Greens mixed in Water
10:00 – Training
Preworkout Mix
4 Caps of Bacopa Monnieri
1 sachet of Mushroom Coffee in hot water
Intraworkout Shake
25g AminoElektrolytKomplex
Filtered Water
Postworkout Shake
80g Riceprotein
400g Maltodextrin
2 packs Potassium Citrate
Filtered Water
12:30 Meal 3 – Lunch
500g Chicken, grilled
A bowl of red beets
2 Caps MultiKomplex
6 Caps ChlorellaKomplex
15:00 Meal 4 – Snack
1/2 jar of of cashewbutter
A bowl of Raspberries
1 Tsp of Dynamic Greens mixed in Water
16:00 Training
Meal 5 – PeriWorkoutNutrition
Preworkout Mix
4 Caps of Bacopa Monnieri
1 sachet of Mushroom Coffee in hot water
Intraworkout Shake
25g AminoElektrolytKomplex
Filtered Water
Postworkout Shake
80g Riceprotein
400g Maltodextrin
2 packs Potassium Citrate
Filtered Water
19:00 Meal 6 – Diner
450g Steak
250g Basmatirice (uncooked weight)
2 Caps MultiKomplex
6 Caps ChlorellaKomplex
21:00 Meal 7 – Bedtime Snack
500g Oats – cooked into oatmeal
2 bananas, some raisins and some maple syrup
22:00 Bedtime
8 Caps Magnesium Kapseln
2 Scoops Inositol plus Magnesium
Foods are rotated daily, ie. he would have veal patties instead of beef patties for breakfast, salmon instead of chicken for lunch and turkey instead of beef for diner. The vegetables for lunch and carbs for diner also changed everyday.
For more info on how to choose your food based on your goal, weight and body fat get a copy of the Strength and Mass Holiday
A week of lifting
Some PRs Ivan has set in the last week are:
- BB Flat Benchpress, mid grip, with Fatgripz – 140kg for 3 reps
- BB Flat Benchpress, close grip, paused at 90° – 135kg for 3 reps
- BB Behind the neck press, with Fat Gripz, seated – 80kg for 5 reps
- BB Behind the neck press, with Fat Gripz, standing – 85kg for 5 reps
- BB Back Squats, heels elevated – 210kg for 1 rep
- BB Klokov Squats – 200kg for 1 rep
- BB Front Squats – 180kg for 2 reps
For the full training programs including all exercise, set reps, etc. get a copy of the Strength and Mass Holiday
Greetings from the Strength and Mass Holiday!
Check out more pictures of Ivan’s Strength and Mass Holiday on his social media here
Picture: A Collage of Ivan’s first week of the Strength and Mass Holiday