KO knows German Volume Training: Nutrition and Supplementation Guide

By: Kerry Overfelt (KO)

The nutritional needs while on this program is very important to make gains. First and foremost, make sure you drink plenty of water. I would start with at least a gallon of water per day.

Don't forget the basic building block of muscle. You will need to take in at least 1.0 to 1.5 grams of protein per pound of body weight. You'll be breaking down muscle tissue, so you'll need the protein to maintain and build it back up.

Here comes the good news, make sure you up your good carbohydrates. A standard recommendation for this would be 2.0 to 3.0 grams of carbs per pound of body weight. The sources of good carbs are sweet potatoes, plain oatmeal, brown or white rice, and plenty of green vegetables.

Don't forget the essential fatty acids, it is very important to use healthy sources of fat. Omega 3 and 6 are good choices. About 0.5 grams of fats per pound of body weight should do. If you are carb sensitive and decide to use fewer carbs be sure to up your good fat intake. You will need the good fats as an energy source.

Other supplement choices you may look into on this routine would be creatine and BCAA's. I prefer a BCAA drink before and after my workout. These supplements will help aid in your recovery and explosiveness.

Don't forget to make sure you monitor your body fat with the increased carb intake. I took my body fat reading before we started the GVT program to monitor my muscle gain vs. fat gain. Be sure you're not pigging out, as you don't want to pack on the fat. The purpose of this program is to add serious lean mass. Lift big, eat big, is the motto for this program.