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Hi everyone, currently I'm on famine day 2 and I'm trying to plan for the feast phase. I was thinking about doing the the 20 rep squat workout, but I'm not sure if it will meet all my goals.

My goals are in this order of priority:
1. increased core/ab muscle toning
2. overall muscle mass gains
3. least fat gained

obviously in order to gain muscle I need to gain fat too. How much fat have people been gaining? when they say the increased like 8 pounds isn't some of that fat too? How can I, if possible, minimize fat gains.

Also I'm a junior in college right now, and i haven't weight trained in an organized fashion since high school, which is why I figured i might try the 20 rep squat workout that boasts 30 pound gains. The only problem is there doesn't seem to be any core or ab work described in that workout or maybe i missed something. What would be a great ab/core workout to see massive gains after 2 and a half years of being relatively inactive. I was also considering trying an adaptogen but, I wasn't sure since i don't think I should consume something that doesn't appear to have any opinions, research, or search hits other than the obscure website that it is sold on when searched in google.

also during the feast phase, will i be doing no cardio? and not spending too much time at the gym? That almost seems too good to be true. Please excuse my ignorance and thanks for any help

For what its worth - 20 rep squats will annihilate your abs

if you really need ab work beyond that you could look into some static holds with cable crunches - the ab wheel, leg raises while holding a weight between your ankles.

believe me though, that won't be necessary.

And weight gain is correlated to diet in terms of fat. If you follow a strict diet protocol, you will see more impressive results. the same applies to any workout/diet regimen. As it happens results are just faster in terms of muscle gain with the blueprint because, well, they are.

I usually do abs after my workouts or every other day usually for about 30 minutes. Sometimes I skip a day and do an off day, but longer, like an hour. Real Killer.

If you need ideas for different ab routines, hit me up, i'll send you some ideas.

You ALWAYS want to perform AB workouts last, ideally on lower body/pull days.

REASON: To perform them first and THEN go into a heavy BB lift like SQ, DL etc is to invite injury. With the abs in a weakened state, your lower back will be forced to pick up the slack.

Learned that the hard way so sharing that here in the hopes you don't have to

Thanks for the advice. I think I'll just see what it's like and if I want to get hardcore I'll do an off day P90x Ab Ripper X workout.