Gaining Weight 101

Tips To Gain weight for The Skinner Guy

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Table of Contents
Chapter 1 Being a Skinny Guy in a Fat World...............................................3 Chapter 2 Why Women are Attracted to Big Mu cle ...........................................................................................................................! Chapter 3 "o# Being too Skinny $amage your "ealth ...........................................................................................................................% Chapter ! Ba ic Weight Gain &heory.............................................................' ...........................................................................................................................' Chapter ( "o# Mu cle are Built.................................................................1) Chapter % Work Smarter not "arder.............................................................12 Chapter * Working +ut too much Sa,otage your -..ort ............................13 .........................................................................................................................13 Chapter ' &he Workout /lan........................................................................1! Workout 1.................................................................................................................................1( Workout 2.................................................................................................................................1* Workout 3.................................................................................................................................10 Workout !.................................................................................................................................2) Chapter 0 Why your 1e t $ay are 2ital.....................................................23 Chapter 1) $o you need Supplement 3........................................................2! Chapter 11 &he -ating /lan4 /ha e +ne5Bulk 6p.....................................2( Chapter 12 &he -ating /lan4 /ha e &#o5Final Cut /ha e........................3! Chapter 13 &he Mind et5&hought $etermine 1e ult .............................3( Chapter 1! Conclu ion.................................................................................3% Chapter 1( 1e ource ...................................................................................3*

Chapter 1 Being a Skinny Guy in a Fat World

Being a skinny guy is cha enging enough in a wor ! where e"eryone e se is at a #norma $ weight% &ut when more than ha f of the peop e in this country are o"erweight it's !ownright tough. ("erywhere you ook there are weight oss pro!ucts% on T)% maga*ines% &i &oar!s an! in e"ery store you shop in. +at free% ow,fat% ow car&-this stuff is e"erywhere% taunting you. The message a aroun! you is # ose weight% ose weight$% &ut that's the ast thing you want to !o. .ost pro!ucts that are !esigne! to he p peop e achie"e their i!ea &o!y are create! for peop e who nee! to ose fat an! they /ust won't work for you. 0ou want to ha"e a &o!y ike the one you see in those commercia s% &ut somehow it seems out of reach for you. 1nother !ownsi!e to &eing a skinny guy in a fat wor ! is that no&o!y un!erstan!s you. 2t wou ! &e tota y inappropriate to ca an o"erweight person #fatty$ an! poke fun at them an! you cou ! pro&a& y get fire! from your /o& if you !i! that at work. But% peop e ha"e no pro& em ca ing you #s im$ or #&ony$ or poking fun at you for &eing skinny. The name ca ing an! /oking aroun! at your e3pense may &e /ust as !emeaning an! hurtfu % &ut it isn't po itica y incorrect &ecause peop e think that &eing skinny is prefera& e to &eing fat% 2 suppose. But% come on% not for a guy4 Guys are suppose! to &e strong% muscu ar an! confi!ent% not skinny an! weak. ("en though it is suppose! y prefera& e to &e skinny% you can te that e"en the chu&&y guys get more respect than you !o. 1n! when it comes to women5 +orget a&out it. 6o contest at a . The chu&&y guy gets more !ates than you !o. Women want a strong man an! e"en the chu&&y guy has &igger musc es an! more strength than you !o. The tota y in shape muscu ar guy5 We he has more !ates than he knows what to !o with. .ay&e you !on't want to !ate e"ery gir in town% &ut guess what5 2t sure is great to ha"e options. Skinny guys !on't ha"e as many options. There are on y so many women that are intereste! in skinny guys an! they may not &e the type of woman that you want to !ate an! possi& y marry some!ay. 2 can te you why that is% too. 6o woman wants to !ate a guy with a sma er waist ine than they ha"e. ("en a s en!er ga has a pro& em with that7 it makes her feel fat. The &ottom ine is: &eing a skinny guy in a fat wor ! is /ust no fun at a . 0ou !on't get the respect you want at home or at work. 0ou !on't get as many !ates as the more muscu ar% or e"en worse the chu&&y guy gets. 0ou ha"e ess confi!ence% which means you !on't a ways take the chance to go for the things you rea y want in ife. 0ou're a smart guy an! you are capa& e of so much more than this in your ife. The time has come to turn the ta& es an! achie"e your !reams-

Chapter 2 Why Women are Attra ted to Big !us les

We !iscusse! one of the reasons that women aren't attracte! to skinny guys in the ast chapter: They !on't want to fee fat an! &eing with a guy who is skinnier than they are makes them fee fat e"en if they are at their i!ea weight. 1 woman's se f esteem is a !e icate thing. They are constant y &om&ar!e! with images of what an i!ea woman's figure shou ! &e an! 88 times out of 100 they /ust !on't match up to the air&rushe! perfect images they see on T) an! in maga*ines an! this rea y &others them. 1 woman wi spen! a goo! !ea of her time an! money on things that wi make her ook &etter an! fee &etter a&out herse f. She wi &uy an! wear nipping an! tucking un!ergarments no matter how uncomforta& e they are. She wi spen! oo! es an! oo! es on ce u ite creams% weight oss pi s an! the atest e3ercise 9)9 sensation. She's not a&out to !estroy a that har! work &y stan!ing ne3t to a skinny guy who makes her ook fat &y comparison4 Beyon! her own sense of se f esteem% there are e"o utionary reasons that a woman is attracte! to muscu ar men. 2t is actua y programme! right into their genes to seek after a strong% muscu ar man. 2t has a ot ess to !o with her thinking the guy ooks se3y than you might &e ie"e. 0ou see% in the woman's su&conscious is the &e ief that a strong man wi &e a &etter pro"i!er for her an! her future chi !ren. Back in the ca"eman !ays% a strong% muscu ar man wou !'"e &een the &est choice for hunting an! pro"i!ing a goo! source of foo! for the fami y. :e a so wou !'"e &een &est suite! for !efen!ing the fami y from !angerous pre!ators. ;f course% nowa!ays% a computer geek may &e &etter a& e to pro"i!e financia y for a woman% &ut her genes !on't know that4 She can't he p &eing attracte! to those &u ging musc es an! contoure! physi<ue-it's in her programming4 1si!e from the su&conscious &e ief that a muscu ar man wi &e a &etter pro"i!er an! protector is the &e ief that he wi a so pro"i!e genetica y superior offspring. ("en though neither men nor women may &e thinking in terms of marriage when they are ooking for a !ate on Satur!ay night% !eep !own in their su&conscious that is what they are thinking a&out. ("en if you are a rea!y marrie!% this su&conscious programming affects you. 0our wife may ha"e &een inte igent enough to make her !ecision a&out a ife partner an! his a&i ity to pro"i!e for the fami y on conscious thought% &ut her su&conscious programming sti affects the way she "iews you. There are times you !on't fee as though she respects you as much as she shou ! an! that is &ecause you aren't #as much of a man$ as you cou ! &e. This a so affects your se3 ife. ("en though your wife was attracte! towar! your persona ity an! character strengths when you got marrie!% she isn't a ways as se3ua y attracte! to you as you wou ! ike. :a"ing a strong muscu ar physi<ue wou ! sen! your

wife's hormones through the roof an! you wou ! &e getting a the action you cou ! han! e-an! then some4

Chapter " #o$ Being too Skinny %amages your #ealth

1n! as if the who e se f,esteem% ack of respect an! ack of physica attracti"eness to the opposite se3 wasn't &a! enough% &eing too skinny is &a! for your hea th% too. 1s we !iscusse! in the first chapter% you are a skinny guy i"ing in a fat wor ! so most of the me!ia attention a&out weight re ate! hea th issues is geare! towar!s peop e who are o"erweight. 2n fact% most peop e assume that &eing skinny is hea thy-we certain y it has to &e hea thier than &eing fat% right5 Wrong4 Being too skinny has /ust as many hea th risks as &eing too fat an! unfortunate y not enough me!ia attention for the skinny guy to know a&out it. +or starters% e"en though you wou ! ike to &e ie"e that you are too skinny e3c usi"e y &ecause of genetics% the fact is that you pro&a& y aren't eating enough which means your &o!y isn't getting enough nutrients to maintain proper ce u ar function. This coinci!es with a owere! immune system which opens the !oor for &eing suscepti& e to a myria! of "iruses an! other i ness an! taking onger to hea than most peop e. 6e3t on the ist is the risk of osteoporosis which is a con!ition of thin% porous &ones. 1s you age an! musc e tone !ecreases% your &ones wi &ecome particu ar y "u nera& e to &reaking &ecause they are too thin an! !o not ha"e a!e<uate support from your musc es to protect them. 2t is important to increase your ca cium% "itamin 9 an! magnesium intake as we as increase weight &earing e3ercise in or!er to pre"ent an! counteract osteoporosis an! maintain strong% hea thy &ones throughout your ife inc u!ing in your o ! age. 0ou !on't want to spen! your fina !ays in an! out of the hospita % wearing casts an!/or sitting in a whee chair% !o you5 1nemia is another common hea th pro& em in those who are un!erweight. 2ts main cause is not eating a hea thy &a ance! !iet that is rich in iron = ean re! meat% fortifie! cerea s an! green eafy "egeta& es are your &est sources>. 1nemia is characteri*e! &y !ecrease! & oo! ce s an! symptoms may inc u!e: shortness of &reath% fatigue an! chest pain. ? ease check with a !octor as soon as possi& e if you are e3periencing any of these symptoms an! &e sure to inc u!e more of the foo!s iste! a&o"e in your !iet. The iron natura y occurring in foo! is more easi y assimi ate! in the &o!y than iron in a "itamin pi % so keep that in min!. ;ther hea th risks associate! with &eing un!erweight are "arie!. .ost hormones in your &o!y% inc u!ing se3 hormones an! those necessary for proper &rain function% nee! fat to &e proper y transporte! throughout your system. ("en though your main goa is a!!ing ots of har! musc e to your &o!y% chances are that your &o!y fat is a so "ery ow an! may nee! to &e impro"e! as we =!on't worry% you won't &e #getting fat$% the musc e wi a that anyone notices>. Bo!y&ui !ers o"e to scu pt !own to a @A &o!y fat =which is a&out the &are minimum for sur"i"a >% &ut they usua y on y !o this for competition &ecause ha"ing a itt e more fat on your &o!y is actua y much hea thier. 1 so% you wi ha"e a !ifficu t time a!!ing musc e to your frame if you are starting out with a &o!y fat

percentage this ow =more info in the ne3t chapter>. 0ou shou ! stri"e for a range of B to 1CA% especia y if you inten! to increase your physica acti"ity e"e .

Chapter & Basi Weight Gain Theory

1h% here comes the fun part. There are many theories that get tosse! aroun! in the weight oss/ weight gain science arenas. There is the o ! stan!ar! ca ories in "s. ca ories out theory that says if you take in more ca ories than you &urn you wi gain weight an! "ice "ersa. 1ccor!ing to this way of thinking% you nee! to eat a&out DE00 ca ories a&o"e what you are &urning to gain a poun!. But% how !o you make sure that you are gaining musc e an! not fat5 :ere's where things start to get a itt e more comp icate!. 1 ot of the other theories f ying aroun! ha"e to !o with ratios. The ratios 2 am referring to compare the percentages of your !iet that come from protein% car&ohy!rates an! fat. +or musc e gain without fat oss the recommen!e! ratio is usua y @0/E0/10 meaning that @0A of your tota ca orie intake is from protein% E0 percent is from car&ohy!rates an! 10A is from fat. This is noticea& y ess fat than the weight oss ratios which usua y ca for a minimum of F0A fat an! that may seem counterintuiti"e to you% &ut eating too much fat wi actua y s ow !own your weight gain for a coup e of important reasons: 1. 2t fi s you up more <uick y so you wi en! up eating too few ca ories. F. 2t is more !ifficu t for the &o!y to store or use as energy an! actua y re<uires more ca ories to process =2 know% this is the opposite of e"erything #they$ taught you in the G0s an! 80s> 0ou nee! to ha"e a!e<uate protein an! car&ohy!rate intake to support the new musc e growth you are trying to achie"e. The minimum protein intake for musc e repair is a&out 1 gram of protein for e"ery poun! of your &o!yweight% &ut you wi nee! to check your ratios an! &e sure to get a&out @0A of your tota ca ories from protein. 1n easy way to track your eating ha&its an! keep your ratios in ine is to use the too s a"ai a& e at a !iet site ike sparkpeop e.com or fit!ay.com. 0ou shou ! track e"erything you eat for F to D weeks unti you un!erstan! what the right amount of foo! an! ratios ook ike for you can then continue eating the same way. 2f you stop gaining weight or ose weight% simp y go &ack to tracking your mea s unti you are &ack on track again. 1s for the #how much to eat$ part-Hemem&er when 2 mentione! &ack in chapter D that you are un!erweight !ue to a com&ination of a high meta&o ism an! not eating enough5 That is usua y the thing the skinny east wants to hear. 0ou pro&a& y think you eat a ot% right5 Track your current foo! intake for a coup e of !ays an! you wi ike y &e surprise! to fin! out you are not eating near y enough.

0ou nee! to &e eating E or B su&stantia mea s per !ay with the @0/E0/10 ratio in or!er to gain enough weight. There are p enty of comp icate! formu as for figuring out e3act y how many ca ories you shou ! &e eating in or!er to gain weight% &ut an easier metho! is to take your current weight an! mu tip y that &y 1E an! &ase your ca oric intake on that num&er. 2f you aren't gaining a poun! a week you shou ! mu tip y your weight &y 1B or 1C unti you &egin to see the increase you want.

Chapter ' #o$ !us les are Built

6ow we're getting to the rea y goo! part. ;f course you can /ust print up an! fo ow the e3ercise p an as !esigne! an! get the resu ts you want% &ut 2 think that knowing why you are !oing what you are !oing he ps make the task a itt e easier-we % if not easier then at east more &eara& e an! wi a ow you to work out with more purpose an! con"iction. That is actua y a "ery important part of the who e thing so !on't skip past Ihapter 1D on the .in!set &ecause your &rain is pro&a& y the most important musc e to strengthen in or!er to make changes in your &o!y. This may soun! a itt e o!! if you ha"en't hear! it &efore% &ut musc es are strengthene! &y tearing them !own. When you ift weights or !o other weight &earing acti"ities you are actua y causing micro,tears in the musc e fi&er. 0our &o!y respon!s to this !amage &y not on y repairing the !amage% &ut a!!ing a itt e more musc e tissue to pre"ent future !amage. 2t is a princip e known as a!aptation an! it is something your &o!y is "ery goo! at. Think a&out the way your &o!y can repair a &roken &one. 2t works in much the same fashion. 2f you ha"e e"er ha! a &roken &one an! you ha"e seen the 3,rays after the &one has hea e!% you know e3act y what 2 am ta king a&out. The &one is not on y hea e! where the &reak occurre!% &ut it is actua y a itt e arger in that area. ;f course% you !on't want to go aroun! &reaking your &ones to make them stronger% &ut you get the i!ea. 2t is "ery important to pro"i!e your &o!y with a!e<uate fue to create the &ui !ing & ocks nee!e! to repair an! increase the musc e tissue an! that means p enty of protein% car&ohy!rates an! a itt e fat =especia y the hea thy kin! ike o i"e oi % nuts an! f a3 see! oi > in your !iet. .usc es can a!apt an! grow in !ifferent ways an! it is important to ha"e at east a &asic un!erstan!ing of the !ifferences in or!er to achie"e the resu ts you want an! not waste your efforts. There are &asica y two types of musc e fi&ers% fast twitch an! s ow twitch. These respon! to !ifferent types of stresses an! when &roken !own an! re&ui t gi"e a !ifferent appearance an! capa&i ity to the musc e tissue. The s ow twitch fi&ers are more efficient at using o3ygen an! are use! for en!urance &ase! acti"ities% such as running a marathon. The fast twitch fi&ers tire out <uick y an! are more suite! to short &ursts of energy an! <uick &ursts of power. These are the fi&ers your workouts wi &e main y targeting. 0ou wi concentrate on fatiguing these musc e fi&ers <uick y an! efficient y in or!er to pro"i!e ma3imum !amage in the east amount of time. 1nother important part of the e<uation is reco"ery time. Some peop e fa for the o ! #if a itt e is goo! for me% than a ot is &etter$ min!set an! they comp ete y sa&otage their efforts. 2f you !o not a ow enough time for the musc e to reco"er &efore tearing it !own again% you wi not get any growth. ?eop e who fa in this trap usua y either stay the

same =their &o!ies get /ust enough time to re&ui ! what was pre"ious y there an! not enough to create more> or they actua y ose musc e. The workout p an in Ihapter G wi he p you pre"ent this pro& em &y a owing for a!e<uate reco"ery time &efore working the same musc e group again.

Chapter ( Work Smarter not #arder

Working smarter an! not har!er is a great motto for any task in ife when you think a&out it% &ut it makes particu ar y goo! sense when it comes to your workout efforts. So many peop e work out for hours an! hours each !ay an! their resu ts !o not /ustify their efforts. Throughout history peop e ha"e in"ente! things to sa"e them time an effort whi e accomp ishing the same amount of work. 2t wou !n't make sense to mo"e a pi e of pe&& es from one p ace to another &y carrying them one han!fu at a time when you cou ! much more easi y sho"e the who e pi e into a whee &arrow an! more the who e pi e at one time. Jikewise% it !oesn't make any sense at a to !o count ess sets an! reps of an e3ercise to fatigue a musc e when you can !o fewer% more intense reps an! get the same or &etter resu ts. Weight ifting is a a&out reaching the point of e3haustion for a particu ar musc e. ;f course using a mo!erate weight an! ifting it o"er an! o"er again wi e"entua y get you to the that point of e3haustion% &ut why take that ong !oing something that cou ! &e accomp ishe! much more <uick y. Kn ess% of course% your on y goa in ife is to spen! as much time as possi& e in the gym% then &y a means !o as many sets an! reps as you possi& y can4 :owe"er% if you are ike most peop e you wou ! ike to make your workouts a part of your ife an! not the purpose of your entire e3istence% so working out smarter instea! of har!er is the &est p an for you. The way this is going to &e accomp ishe! is &y !oing @ intense sets for each e3ercise with "arying weights an! reps =1F% G% B% 10> instea! of !oing D to E sets of 1F to 1B reps ike a ot of p ans wou ! ha"e you !o. The key here is using enough weight to make those reps count. 0our first set is going to get the musc e warme! up an! shou ! &e using a weight that is a&out B0A of your 1 rep ma3imum =that is the most weight you can ift for /ust 1 rep>. 6e3t% you wi !o G reps with a weight that is G0A of your 1rm% this shou ! &e "ery cha enging. 1t this point you wi !o B reps with a weight that is aroun! 80A of your one rep ma3imum. This set shou ! &e "ery !ifficu t to comp ete an! shou ! re<uire tapping into your inner strength to finish the ast rep. 0ou wi wait /ust B0 secon!s &etween sets an! the ast set wi &e !one with the weight that is B0A of your ma3imum again% this time for /ust 10 reps% &ut these wi &e the toughest reps yet4 0ou wi !o /ust two !ifferent e3ercises for each musc e using the smarter not har!er techni<ue !escri&e! here an! &e ie"e me% your musc es wi fee the !ifference right away. 0our workout wi take a&out DE minutes each !ay an! you wi thorough y e3haust each musc e throughout the week. 0ou wi &e ama*e! at the resu ts you get in such a short amount of time an! you wi augh =insi!e% of course> at those guys who spen! F hours or more at the gym each !ay an! ne"er change the way they ook.

Chapter ) Working *ut too mu h Sabotages your +fforts

;ne of the reasons that working out too much sa&otages your weight gain efforts is that it increases the ike ihoo! of getting frustrate! an! wanting to <uit. When a workout p an takes up too much of your time% it is easy to make e3cuses for not !oing it one !ay an! then the ne3t an! the ne3t thing you know% you aren't working out at a . The fitness p an you use must fit into your ife to &e effecti"e. By making the workouts <uick an! efficient you are much more ike y to stick with the program an! achie"e your goa of getting huge. 1nother reason working out too much increases frustration an! ea!s to !rop out is that it is /ust to e3hausting. 0ou want to work a musc e to the point of fatigue% &ut you shou ! &e a& e to reco"er <uick y. ;"er!oing it makes it tough to e"en han! e mun!ane e"ery!ay tasks an! makes reco"ery time much too ong. When the workout &ecomes a !rea!e! part of your ife instea! of something en/oya& e% it &ecomes rea y tough to stick with it. Working out proper y wi ea"e you fee ing empowere! an! energi*e!. Whi e you may e3perience some musc e soreness in the form of !e aye! onset musc e soreness aka 9;.S% this is not !e&i itating an! actua y increases your confi!ence &ecause it is a remin!er of the progress you are making. The ast two reasons that working out too much sa&otages your musc e/weight gain efforts are !escri&e! in more !etai in Ihapter 8 on #Why your Hest 9ays are )ita $% &ut &rief y they are that working out too much short circuits the musc e repair process an! minimi*es musc e growth an! working out too much increases the meta&o ism an! &urns more ca ories which s ows !own weight gain. So to summari*e the four reason that working out too much sa&otages your weight/musc e gain efforts are: 1. 2ncrease! frustration e"e F. 9ecrease! energy =e3haustion> D. 2na!e<uate rest for musc e reco"ery @. 2ncrease! meta&o ism an! ca orie &urn 2t makes sense to workout smarter% not har!er when it increases your chances of sticking with the program an! actua y makes your workouts more effecti"e% !on't you think5 This program wi he p you accomp ish your goa s without o"er!oing it an! make you far more ike y to maintain these great ha&its an! your huge musc es for ife4

Chapter , The Workout -lan

The workout p an is pretty simp e an! straightforwar!. Jike 2 mentione! in the #Work Smarter not :ar!er$ chapter% you wi &e working out for /ust DE minutes per !ay an! e"en &etter than that% you wi on y &e working out @ !ays per week. 2t is important to ha"e a p an an! know which !ays you wi work out to e iminate procrastination an! !e"e op a strong ha&it% &ut they can &e any !ays you choose as ong as you !o them in or!er. 0ou may choose to !o the workouts for @ consecuti"e !ays% say .on!ay through Thurs!ay &ecause you wi !o the e3act same e3ercise one !ay per week =that's right% /ust one !ay per week4 That is the &eauty of the Work Smarter not :ar!er p an4> ;r may&e you wi choose to &reak it up an! workout on .on!ays% We!nes!ays% +ri!ays an! Satur!ays. 2t !oesn't matter% the choice is comp ete y yours. 0ou wi automatica y get enough reco"ery time you wi ne"er !o the e3act same e3ercise more than once per week. 6o matter which !ays you !o the workouts% as ong as you are consistent% work each musc e to e3haustion an! fee! yourse f proper y your musc es wi grow &igger an! faster than you e"er thought possi& e. (ach week wi ha"e F upper &o!y an! F ower &o!y workout !ays% &ut you wi ne"er work the same musc e more than once per week =with the e3ception of the a&s which are worke! on &oth ower &o!y !ays>. Workout 1 an! workout D wi focus on the musc es of your upper &o!y an! workout F an! @ wi focus on the musc es of the ower &o!y. 2t is a goo! i!ea to p an your week or month out in a!"ance. 0ou might want to simp y put a 1% F% D or @ on the ca en!ar for the !ays that you wi !o each workout an! then stick to it4 0ou might a so want to print out the workouts an! stick them on the wa if you are working out at home or put them in a fo !er that you take to the gym. .ake sure to !o each mo"e s ow y an! with purpose. The #negati"e$ part of the ift =usua y the !ownwar! motion> shou ! &e !one more s ow y as the resistance to the weight at this point is the strongest an! most of the resu ts come from this part. Think of ifting for one secon! an! returning to the start position in D secon!s. Be sure to fu y focus on the musc e you are working an! fee it getting arger with each repetition. 1 mirror is a great too % if a"ai a& e to he p you concentrate on the musc e an! check your form. 6e"er ift more weight than you can safe y an! effecti"e y han! e. 9oing a mo"e incorrect y to compensate for too much weight wi not on y short,circuit your resu ts% it cou ! cause serious in/ury as we .

Workout 1
Chest: Bench ?ress Jying on your &ack on a weight ifting &ench ho !ing a !um&&e in each han! that is the correct percentage of your 1H. =1 Hep. .a3imum>. 2f you !o not ha"e access to a &ench% this e3ercise can &e !one on the f oor with a F 3 @ that is a&out 1F inches ong p ace! un!er your shou !er & a!es. ?a ms shou ! &e facing your feet an! e &ows out at your si!es with the weights he ! &y your shou !ers. Jift straight up unti your e &ows are in a straight ine with your arms. The ift shou ! &e !one straight up o"er the chest an! shou !ers an! not your face or &e y. Jift up for one secon! an! then count three secon!s !own to the start position. +o ow the chart for the reps an! sets. 9um&&e + yes: 9one either ying on &ench or with a F 3 @ as !escri&e! a&o"e: ;ne !um&&e in each han! with the pa ms facing each other. Begin with arms e3ten!e! a&o"e your chest an! the weights a most touching. Jower the arms out towar!s your si!es% s ight y &en!ing the e &ows unti the arms are hori*onta with the &o!y. Be sure to mo"e s ow y !ownwar! =D secon!s> an! then ift &ack to the start position =1 secon!>. Shoulders: Seate! 9um&&e ?ress: Sit on the en! of a &ench or an arm ess chair with your feet f at on the f oor. :o ! a !um&&e in each han! at shou !er e"e with the pa ms facing forwar! an! e &ows out to the si!es. ?ress the !um&&e s inwar! an! upwar! so that they a most meet at the top a&o"e your hea!. Heturn to the start position =D secon!s> Jatera Haises: Stan! upright with your feet a&out shou !er's wi!th apart an! weights in each han! !own at your si!es% pa ms facing inwar!. Leeping your arms straight% ift the weights out to the si!es. Be sure to s ow y ower to the start position an! keep in min! your weights wi ike y &e a itt e ighter for this e3ercise. Back: ;ne,arm 9um&&e Hows:

? ace one knee s ight y forwar! an! &en!ing o"er s ight y p ace the same han! on that knee. :o ! the appropriate weight in the opposite han! with the pa m facing in an! the arm !own towar!s the f oor. Jift upwar!% focusing on pu ing your e &ow up an! past the &ack as far as you can. This mo"e shou ! &e !one as c ose to the &o!y as possi& e. 9um&&e ?u o"ers: Jie across a f at &ench or use the F 3 @. :o ! one !um&&e in &oth han!s with arms e3ten!e! o"er your face. Without raising your hips or egs% ower the !um&&e s ow y in an ar i fu y e3ten!e! o"er your hea!. Be sure to take D secon!s on the !ownwar! motion an! one to return to the start position.

Workout 1
Body /art Che t -7erci e Bench /re 1ep 12 ' % 1) 12 ' % 1) 12 ' % 1) 12 ' % 1) 12 ' % 1) 12 ' % 1) Weight 8 11M %) ') 0) %) %) ') 0) %) %) ') 0) %) %) ') 0) %) %) ') 0) %) %) ') 0) %)

$um,,ell Flye

Shoulder

Seated $um,,ell /re

9ateral 1ai e

Back

+ne:arm $um,,ell 1o#

$um,,ell /ullo;er

Workout 2
Quads 9um&e S<uats: Start with !um&&e s in each han! !own at your si!es with pa ms facing in an! feet together. Jower your &o!y !own whi e pushing your &ottom in the !irection of the wa &ehin! you% &e sure not to et your knees e3ten! o"er your toes. 0ou want to think of trying to sit on the "ery e!ge of a chair =you can use a chair to practice if necessary. 0our secon! e3ercise wi &e !one the same e3cept that the feet wi &e s ight y wi!er than hip's !istance apart. 0ou can wait F minutes &etween these e3ercises or comp ete the secon! type of s<uats after working your hamstrings. Hamstrings 9um&&e Junges: Begin with your feet together% toes pointe! forwar! an! a !um&&e in each han! =pa ms facing inwar!>. Be sure to watch your posture% keeping your shou !ers &ack an! your hea! facing forwar!. Step forwar! with your right foot% &en!ing your knee an! owering your hips unti your eft knee is /ust a few inches a&o"e the f oor. Be sure your right knee is not shooting out past the toe an! &e carefu to maintain your &a ance. Step &ack into p ace to comp ete the rep. Be sure to !o sets for each eg4 9ips: These are simi ar to !um&&e unges% e3cept you wi ho ! the unge position an! then raise an! ower the &o!y s ow y whi e keeping your feet sti . 2n this e3ercise% the rep is one !ip !own an! raise up. Abs He"erse Irunches: Jay on your &ack on the f oor with your knees &ent an! feet on the f oor% arms at your si!es. Ben! your knees an! ift your feet off the f oor an! knee towar! your chest ifting from the hip. 0ou shou ! focus on fee ing the mo"ement in the ower a&!omina s. (3ha e as you ift the knees to your chest an! inha e as you return your feet to the f oor. Twist Irunches:

Jie f at on the f oor with your knees &ent an! your han!s &ehin! your hea! =&ut not c aspe!>. Jet your knees fa to the eft so your upper &o!y is f at an! ower &o!y on its si!e. Jift your upper &o!y towar!s the cei ing whi e keeping your ower &o!y presse! into the f oor. (3ha e on the upwar! motion an! inha e on the !ownwar! motion. Hepeat for the other si!e as we .

Workout 2
Body /art <uad -7erci e $um,,ell S=uat >.eet together? $um,,ell S=uat >.eet apart? "am tring $um,,ell 9unge 1ep 12 ' % 1) 12 ' % 1) 12 ' % 1) 12 ' % 1) 12 ' % 1) 12 ' % 1) Weight 8 11M %) ') 0) %) %) ') 0) %) %) ') 0) %) %) ') 0) %) n@a n@a n@a n@a n@a n@a n@a n@a

$ip

A,

1e;er e Crunche

&#i t Crunche

Workout 3
Triceps: +rench ?ress: Stan!ing with arms o"erhea! &oth ho !ing one !um&&e as with the pu o"ers. Jower the !um&&e straight !own &ehin! your &ack an! return to the raise! position. Bench 9ips: 0ou shou ! &e stan!ing with your &ack towar!s a stur!y &ench or chair. 0ou wi &en! !own an! p ace your han!s on the e!ge of the chair or &ench to support yourse f. ?osition your feet out in front of you so that your weight is resting on your arms. Leeping the e &ows tucke! in at your si!es% ower your &o!y unti your upper arms are para e with the f oor. 0our hips wi mo"e up an! !own in a straight ine when proper y !oing this mo"e. ?ositioning your feet further out or c oser in wi "ary the resistance% so p ay with this to get each set to the appropriate e"e . 1s with the other mo"es% D secon!s !own an! 1 secon! up. Biceps: 9um&&e Iur s: Stan!ing with a !um&&e in each han!% arms !own at your si!es an! pa ms facing forwar!. Jift &oth !um&&e s up to the chest an! ower &ack !own s ow y. :ammer Iur s: The !ifference with this mo"e is that the pa ms are facing inwar!% other than that it is !one ike the !um&&e cur . orearms: 9um&&e Wrist Iur s: Sit on &ench or e!ge of chair with feet f at on f oor s ight y more than shou !er's !istance apart. With a !um&&e in each han!% p ace forearms on upper thighs with the pa ms facing up an! the &ack of the wrists o"er the knees. Jower the !um&&e s as ow as possi& e an! then cur up as far as you can. This e3ercise is repeate! with pa ms !own.

Workout 3
&ricep French /re 12 ' % 1) 12 ' % 1) 12 ' % 1) 12 ' % 1) 12 ' % 1) 12 ' % 1) %) ') 0) %) 2ary inten ity With .oot /lacement %) ') 0) %) %) ') 0) %) %) ') 0) %) %) ') 0) %)

Bench $ip

Bicep

$um,,ell Curl

"ammer Curl

Forearm

$um,,ell Wri t Curl >palm up? $um,,ell Wri t Curl >palm do#n?

Workout !
Cal"es Stan!ing Ia f Haises: Stan! with feet together an! weights in han!s !own at your si!es =pa ms in>. Haise up unti you are stan!ing on your toes an! ower !own =D secon!s>. Seate! Ia f Haises: Sitting on the e!ge of a &ench or chair% ho ! weights so that they are resting on your knees an! ift an! ower the ower egs up an! !own to the toes an! &ack.

#lutes Bench Step,ups: 9um&&e s may &e he ! !own at your si!es or up on your shou !ers% whiche"er is stea!ier an! more comforta& e for you. Stan! facing the &ench or ta aero&ic step an! p ace one foot s<uare y on the &ench. Jift up so that &oth feet are on the &ench an! return to the start position. 9o the reps for each eg. This is tough% &ut it wi gi"e you huge% so i! g utes in a hurry4 Jeg Jifts: Get on your han!s an! knees on the f oor. Leep your hea! facing forwar!% straighten your eft eg an! ift from the f oor to /ust s ight y a&o"e hip e"e . .ay &e !one with ank e weights. Hepeat for &oth si!es. Abs Irunches: These are the regu ar gar!en "ariety crunches. Jay on your &ack with your knees &ent% feet f at on the f oor an! han!s &ehin! your hea! =&ut not c aspe!>. Jift your upper &o!y towar!s the cei ing% fee ing your a&s contract an! e3ha ing on the way up. +ocusing on this mo"e makes it far more effecti"e. Be sure to pu the a&s in as you ift up an! re a3 on the way !own. Bent Lnee Irunches: 2n this "ersion you wi ift the knees o"er the hips an! crunch forwar! reaching your e &ows to the knees. Leep in min! the same &reathing an! contracting of the a& musc es as the gar!en "ariety.

Workout !
Body /art Cal;e -7erci e Standing Cal. 1ai e 1ep 12 ' % 1) 12 ' % 1) Weight 8 11M %) ') 0) %) %) ') 0) %)

Seated Cal. 1ai e

Glute

Bench Step:up

9eg 9i.t

A,

Crunche

Crunche #ith ,ent knee

12 ' % 1) 12 ' % 1) 12 ' % 1) 12 ' % 1)

%) ') 0) %) %) ') 0) %) n@a n@a n@a n@a n@a n@a n@a n@a

Chapter . Why your /est %ays are 0ital

Hemem&er that it is the repairing process after the musc es ha"e &een #!amage!$ &y ifting weights that actua y creates new musc e tissue% so the musc es are actua y &ui t !uring your rest !ays. 2t takes at east one !ay an! sometimes two or three !ays for a musc e to fu y repair itse f an! &ui ! new musc e tissue. 2f you ha"e pain an! soreness after your workout you shou ! wait unti the pain is gone to work that musc e again% &ecause this wi in!icate that the musc e is comp ete y reco"ere!. Working out &efore a musc e is fu y reco"ere! is counterpro!ucti"e &ecause it wou ! mean &reaking !own the musc e again an! any gains that wou ! ha"e &een ma!e !uring reco"ery are comp ete y waste!. This is why some peop e work out a the time an! !o not make the same gains in si*e an! strength as someone who works out ess often. This kin! of goes &ack to the #workout smarter% not har!er$ mantra we'"e &een working on. By resting a musc e unti it is fu y reco"ere!% you wi ensure that the workout nets you the greatest gain in musc e tissue possi& e an! ma3imi*e your resu ts. ;ne workout !one proper y an! fo owe! &y a!e<uate nutrition an! rest is worth 10 workouts !one incorrect y without proper rest. 1nother "ery important reason that a har!gainer nee!s his rest is that his meta&o ism is so high. Working out too often or too ong increases the meta&o ism an! &urns more ca ories. He!ucing the !uration an! fre<uency of workouts means &urning ess ca ories an! since the ess ca ories you &urn% the more weight you can gain that means more weight gain in ess time.

Chapter 11 %o you need Supplements2

This is a topic that is wi!e y !e&ate! in the hea th an! fitness arenas. The anti, supp ement camp says that a person can get a of the nutrients they nee! &y eating a "ariety of hea thy foo!s in the right proportions. They suggest eating at east E ser"ings of fruits an! "egeta& es per !ay a ong with enough !airy pro!ucts% ean protein an! who e grains. 2n their min!s the supp ement manufacturers are /ust out to get your money. The pro,supp ement camp% howe"er% says that the pro!uce that is a"ai a& e to!ay is &eing grown in soi that is increasing y !ep ete! !ue to o"er,cu ti"ation an! ack of proper rotation techni<ues an! contains far ess "itamins an! nutrients than it !i! &ack in the o ! !ays. They c aim that you wou ! ha"e to eat way too much foo! an! consume far too many ca ories to meet your nutrient re<uirements. 2 ten! to agree an! wou ! suggest a goo! mu ti,"itamin to most peop e. 0ou shou ! seek a "itamin without iron% howe"er% &ecause the ferrous su fate they use as an iron supp ement is !ifficu t to assimi ate in the &o!y =especia y when taken at the same time as ca cium> an! a!e<uate iron can &e consume! through sma portions of ean re! meat an! green eafy "egeta& es. When it comes to a the supp ements for weight ifters% there is /ust as much !e&ate. Whi e some of these supp ements ha"e &een pro"en to impro"e gains s ight y% 2 am not sure the &enefits outweigh the costs for most of these types of supp ements. ;ther than may&e taking an amino,aci! supp ement post workout =a goo! whey protein shake wi ha"e a the amino,aci!s you nee! for proper reco"ery>% 2 wou ! suggest sa"ing your har! earne! money for more important things. What a&out caffeine5 Stu!ies ha"e shown an increase in performance an! en!urance when taking a caffeine supp ement =co a% coffee% green tea or #energy !rinks$> &efore a car!io workout. 1nother toute! #&enefit$ of caffeine is that it &oosts the meta&o ism. Since your program !oes not inc u!e a car!io workout an! you !o not want to increase your meta&o ism =you are &urning ca ories too <uick y a rea!y>% 2 wou ! strong y a!"ise a"oi!ing caffeine a together.

Chapter 11 The +ating -lan3 -hase *ne4Bulk 5p

+or many skinny guys this is the most !ifficu t part &oth physica y an! menta y. 0ou are going to ha"e to eat a ot more than you are use! to eating. 2t may &e uncomforta& e to !o this at first. 0ou wi ha"e to eat a mea e"ery F to @ hours in or!er to consume E to B si*ea& e mea s per !ay. Leep in min! that to create change there is a ways some e"e of !iscomfort. To &e comforta& e is to stay the same. The menta !iscomfort comes from the fact that you wi nee! to gain some e3tra fat !uring this phase. 2t is not on y ike y% it is actua y necessary. 0ou see% your &o!y can use &oth musc e an! fat for energy when no foo! is rea!i y a"ai a& e to &urn as fue . +at is your ong term fue storage an! musc e is use! for more short term storage. 0our &o!y wi resist storing musc e if there is not an a!e<uate supp y of fat on the &o!y. ;ften a skinny guy wi &egin a weight gain program% fin! that he is !e"e oping a itt e &it of a gut an! re"ert &ack to the #&etter skinny than fat$ menta ity an! <uit his program or at east cut &ack so much on foo! that no gains are ma!e. 9on't et this happen to you. Be prepare! for this an! !etermine to keep mo"ing forwar!. This e3tra fat wi &e easy to remo"e once you ha"e &ui t up enough musc e. Bo!y&ui !ers !o this a the time% they are not #competition rea!y$ a year ong. Buy some &aggy shirts an! rea i*e that it wi a &e worth it in the en!. Kse the fo owing foo! ists as a gui!e to p anning your mea s. (ach mea wi consist of protein an! a car&ohy!rate. 0ou shou ! p an on ha"ing two ser"ings of either f a3 see! oi % o i"e oi or nuts =watch the ser"ing si*e> per !ay. The oi s may &e use! in your sa a! or the o i"e oi in preparing your foo! if !esire!% &ut e"erything shou ! &e &roi e!% gri e!% &ake! or &oi e! to minimi*e the fat content. Be sure to inc u!e at least D ser"ing of "egeta& es per !ay as we . The ser"ing si*e wi !epen! on your specific ca orie nee!s% &ut a &asic gui!e ine is gi"en. -roteins Ihicken &reast D to B ounces Turkey &reast D to B ounces Jean groun! turkey D to B ounces Turkey &acon or Sausage Jean groun! &eef D to B ounces Jean sir oin or 60 Strip D to B ounces =one steak can &e sprea! o"er two mea s> Sa mon D to B ounces =a though this has more fat% it is goo! fat an! shou ! &e eaten a coup e of times per week> Ianne! tuna 1F ounces =F cans>

(gg whites 1 !o*en +at,free cottage cheese 1 to 1 M cups Jean white fish B to 1F ounces Whey ?rotein ?ow!er 1 or F scoops !epen!ing on &ran! Carbohydrates ?asta F to @ cups cooke! =one of your &est sources% great for energy an! weight gain> Brown Hice 1 cup White Hice 1 cup Who e Grain Brea! F N @ s ices =!epen!s on the type of &rea! an! your ca orie nee!s> Bage 1 who e (ng ish .uffins 1 or F !epen!ing on si*e an! ca orie re<uirements ?otato =&ake!% &oi e! or mashe! with skim mi k> Sweet ?otato 1 who e S<uash F cups +ruitOany type =&ananas an! oranges are particu ar y goo! for weight gain> one or two pieces ;atmea =a ways a stap e in any &o!y&ui !er's !iet> P to 1 cup =uncooke! measurement> 1ir,poppe! popcorn D N B cups can use &utter f a"ore! cooking spray sparing y Jegumes 1cup Iorn F cups Iornmea 1/D cup Grits or :ominy F cups 1ny who e grains inc u!ing spe t% &ar ey% &uckwheat% rye% etc. :oney =an e3ce ent choice for sweetening an! a!!ing e3tra ca oriesOopt for raw if a"ai a& e> 1 to F t&sp. Hemem&er that your ca orie intake !epen!s on your weight% &ut most har!gainers nee! to take in &etween FE00 an! DE00 ca ories per !ay which means @00 to C00 ca ories per mea . Jet's go with the a"erage skinny guy as an e3amp e. 2f he weighs 1BE poun!s he wou ! go with the FE00 ca ories a !ay. Jet's say he !eci!es that E mea s a !ay is &est for his ifesty e. :e wou ! then &e eating E mea s of E00 ca ories each !ay so with a @0/E0/10 ratio he wou ! want each mea to ha"e E0 grams of protein% a&out BD grams of car&ohy!rate an! /ust ess than B grams of fat. The fo owing samp e one week menu wou ! meet these re<uirements% &ut fee free to use whate"er you ha"e on han!% as ong as you ha"e the appropriate amounts of protein% car&s% fat an! ca ories with each mea .

Sample meal plan day one3

.ea 1: (gg White om ette with spinach =cooke! with cooking spray> P cup oatmea with 1 t&sp honey .ea F: F scoops Whey ?rotein Shake & en!e! with one arge orange F s ices who e grain toast w/ 1 tsp. ight non,hy!rogenate! sprea! .ea D: 1 M tuna san!wiches ma!e with: D s ices who e grain &rea! F cans of tuna F t&sp fat,free mayo Q 1 tsp mustar! =sa t Q pepper to taste> F t&sp choppe! onion an! F sta ks choppe! ce ery .ea @: 1 M cups fat,free cottage cheese 1 arge &anana M &age with fat,free cream cheese .ea E: 1 or F &one ess% skin ess chicken &reasts 1 cup &rown rice 1 cup steame! &rocco i 1 cup sa a! greens with fat free sa a! !ressing

Sample meal plan day t$o3

.ea 1: F 6utri,Grain Waff es 1 Iup 6atura 1pp esauce sprink e! with cinnamon =for topping> 1 tsp. Smart Ba ance Jight sprea! =or other non,hy!rogenate! sprea!> F Scoops Whey ?rotein & en!e! with water .ea F: 1 M Iups Iottage Iheese F Jrg. ;ranges .ea D: Turkey san!wich ma!e with: @ S ices Hoaste! +at,free Turkey Breast F S ices Who e Grain Brea! F t&sp fat,free mayo Homaine Jettuce Tomato S ices .ea @: Gri e! Ihicken Sa a! ma!e with E o*. Gri e! Ihicken Breast F Iups Homaine Jettuce Tomatoes Iucum&er S ices +at,free !ressing 1 Jarge or F Sma Who e Wheat ?itas =sa a! may &e stuffe! insi!e% makes it easier on the go> .ea E: 1 M Iups +at,free Iottage Iheese 1 Jarge Banana S ice! 1 T&sp. :oney Q Iinnamon =mi3 the a&o"e for a tasty !esertOthis mea is great after a workout>

Sample meal plan day three3

.ea 1: (gg White om ette with &rocco i an! M fat,free cheese =cooke! with cooking spray> 1 Iup :igh +i&er Ierea M Iup Skim .i k .ea F: F scoops Whey ?rotein Shake F Jarge 1pp es .ea D: Turkey Burger ma!e with: @ or E ounces ow,fat or fat,free groun! turkey Who e Grain Bun Ser"e! with: Jarge .i3e! Green Sa a! with +at,free Sa a! 9ressing .ea @: Gri e! Ihicken Soup ma!e with: F Iup +at,free Ihicken Broth E ounces Gri e! Ihicken choppe! 1 Iup .i3e! )egeta& es 1 Iup Iooke! ?asta Toss a ingre!ients into a sma saucepan an! heat unti "egeta& es are warm. .ea E: E ounces Gri e! Sa mon 1 Jarge Bake! ?otato with +at,free Sour Iream F Iups Steame! Brocco i

Sample meal plan day four3

.ea 1: Breakfast Burritos ma!e with: F who e wheat Torti as 8 egg,whites Q one who e egg scram& e! with fat,free cooking spray M Iup +at,free Iheese Sa sa to taste 9i"i!e ingre!ients e"en y o"er F warme! who e wheat torti as% ro up an! en/oy. .ea F: F scoops Whey ?rotein Shake & en!e! with one arge orange F s ices who e grain toast w/ 1 tsp. ight non,hy!rogenate! sprea! .ea D: 1 M tuna san!wiches ma!e with: D s ices who e grain &rea! F cans of tuna F t&sp fat,free mayo Q 1 tsp mustar! =sa t Q pepper to taste> F t&sp choppe! onion an! F sta ks choppe! ce ery .ea @: 1 M cups fat,free cottage cheese 1 Jarge ?ita Stuffe! with: Homaine Jettuce Tomatoes Iucum&ers 1 o*. +at,+ree Iheese F t&sp. +at,+ree Sa a! 9ressing .ea E: Southwestern Steak Wraps ma!e with: E o*. ean steak marinate! in sa sa% cut into strips an! #pan,frie!$ using cooking spray w/ 1 Iup Thin y S ice! ;nions an! He! ?eppers Wrap in F Jarge who e wheat torti as =not ow,car&> an! ser"e with fat,free sour cream

Sample meal plan day fi6e3

.ea 1: (gg White om ette with *ucchini =cooke! with cooking spray> 1 Iup Iheerios M Iup Skim .i k .ea F: F scoops Whey ?rotein Shake & en!e! with one arge orange 1 (ng ish .uffin with non,hy!rogenate! sprea! .ea D: 1 M tuna san!wiches ma!e with: D s ices who e grain &rea! F cans of tuna F t&sp fat,free mayo Q 1 tsp mustar! =sa t Q pepper to taste> F t&sp choppe! onion an! F sta ks choppe! ce ery .ea @: 1 M cups fat,free cottage cheese 1 arge &anana M &age with fat,free cream cheese .ea E: Ihicken Stir +ry ma!e with: E ounces ean &one ess Ihicken &reast Iu&e! F cups !ice! "egeta& es which may inc u!e: Ia&&age% ;nions% Brocco i% Green or He! ?eppers 1 t&sp. Soy Sauce Kse F tsp. o i"e oi in arge frying pan or wok% heat oi thorough y an! then a!! chicken stirring constant y unti no onger pink% then a!! "egeta& es an! Soy Sauce. Iontinue Stirring unti "egeta& es are heate! an! /ust s ight y crisp. Ser"e with 1 cup &rown rice

Sample meal plan day si73

.ea 1: ?rotein ;atmea ma!e with: P Iups ; !,+ashione! ;ats w/ F Scoops ?rotein ?ow!er mi3e! in Sweeten with 1 T&sp. Brown Sugar .ea F: F scoops Whey ?rotein Shake & en!e! with one arge orange F s ices who e grain toast w/ 1 tsp. ight non,hy!rogenate! sprea! .ea D: 1 M Iups +at,free Iottage Iheese F Jarge ;ranges .ea @: Turkey san!wich ma!e with: @ S ices Hoaste! +at,free Turkey Breast F S ices Who e Grain Brea! F t&sp fat,free mayo Homaine Jettuce Tomato S ices .ea E: (gg White +rittata ma!e with &rocco i% He! ?eppers% ;nion an! +at,free Ihe!!ar Iheese F S ices Who e Grain Toast w/ non,hy!rogenate! sprea!

Sample meal plan day se6en3

.ea 1: (gg White om ette with spinach =cooke! with cooking spray> P cup oatmea with 1 t&sp honey .ea F: 1 M Iups +at,+ree Iottage Iheese 1 Jarge Who e Grain Bage w/ F T&sp. +at,free Iream Iheese an! F tsp. Jow Sugar +ruit Sprea! .ea D: 1 M tuna san!wiches ma!e with: D s ices who e grain &rea! F cans of tuna F t&sp fat,free mayo Q 1 tsp mustar! =sa t Q pepper to taste> F t&sp choppe! onion an! F sta ks choppe! ce ery .ea @: F Scoops Whey ?rotein ?ow!er mi3e! with Skim .i k an! Iinnamon F Jarge 1pp es .ea E: G ounces Steame! ;range Houghy F cups Who e Wheat ?asta 1 cup SautRe! Succhini 1 cup sa a! greens with fat free sa a! !ressing

Chapter 12 The +ating -lan3 -hase T$o4Final Cut -hase

;nce you ha"e &ui t a the musc e you !esire to ha"e you wi fin! that you ha"e a itt e e3tra fat aroun! the mi!! e. Hemem&er this is to &e e3pecte! an! that you can't gain a the musc e you want without this happening. So you wi change your program up to maintain your musc e an! ose the e3tra fat. 1!!ing three D0 minute car!io sessions =running% &iking% e iptica trainer% etc> per week is permissi& e at this stage. 0ou wi nee! to s ight y increase your fat intake to F0A of your tota ca ories an! !ecrease your car& intake to @0A of your tota ca ories% whi e !ecreasing your tota ca orie count &y E00 ca ories per !ay =that e3tra poun! per week you were gaining>. Kse the same foo!s% /ust a s ight y sma er ser"ing of car&s an! a itt e sp ash of o i"e oi or &utter here or there. Track your foo! intake for a coup e of weeks again% unti you get the new foo! ser"ings !own pat. This wi &e the !iet that wi he p you maintain your new physi<ue. 2f you fin! yourse f osing too much weight =you shou ! /ust &e shifting it &y osing a itt e fat an! gaining a itt e musc e> you shou ! a!! some ca ories &ack in unti your weight remains stea!y an! your fat e"e is where you wou ! ike it to &e.

Chapter 1" The !indset4Thoughts %etermine /esults

The theory &ehin! this chapter is as o ! as time itse f. 1s far &ack as recor!e! history takes us% the o ! testament of the &i& e% successfu men ha"e un!erstoo! an! use! this princip e. Tames 1 en <uote! Ling So omon who sai!% #1s a man thinketh in his heart% so is he$ in his &ook whose tit e is !eri"e! from that <uote #1s a .an Thinketh$. That &ook has &een <uote! &y hun!re!s of other authors in an effort to teach them the princip es of success. 6o matter what area of ife a person !esires to achie"e success in% the #secret$ is the same. The min! is a powerfu thing. What you think a&out &ecomes your rea ity. 2f you continue to think that you are skinny or weak% you wi continue to &e skinny an! weak. ;n the other han!% if you think thoughts ike% #2 am getting stronger e"ery!ay$ this wi &ecome your rea ity. 0ou must who e,hearte! y &e ie"e that you are going to achie"e a huge% strong% se3y% muscu ar physi<ue &efore you can achie"e it. Tru y% anything is possi& e to he who &e ie"es it. 2f you can't wrap your &rain aroun! this concept there is a most no point to e"en attempting the program. 0our min! must grow &efore your &o!y wi fo ow. There are e3ercises you can !o to impro"e your min!set an! he p you achie"e the growth you !esire in your &o!y. These shou ! &e !one e"ery !ay. ;ne e3ercise is "isua i*ation. Iut out se"era pictures from fitness maga*ines of the &o!y type you wou ! ike to ha"e an! paste your hea! on them. 6e3t% p ace these photos where you wi see them each an! e"ery !ay. Take the time to rea y stu!y the photos. 2magine that the image you see is your current rea ity. 2magine what that &o!y fee s ike an! the confi!ence you ha"e in that &o!y. 2t is important to imagine e"erything as if it is true right now. 0ou shou ! fin! yourse f thinking an! acting more confi!ent y e"en &efore the physica changes manifest themse "es. ;nce you ha"e &egun to think an! fee ike a huge guy% the &o!y wi natura y fo ow. When you ook in the mirror% see yourse f as the &ig muscu ar guy you wou ! ike to &e. ;ne of the natura conse<uences of this type of min!set training is that you wi &egin to treat yourse f ike a &ig muscu ar guy an! !oing the things that &ig muscu ar guys !o = ifting weights an! eating a ot> wi &ecome more natura to you. Hemem&er that your &rain is the most important musc e to train. 6ew ha&its take time to form an! without changing your min!set it is easy to gi"e in to frustration an! gi"e up. 2f your min!set is correct you wi make a!/ustments where nee!e! an! persist in fo owing the program% e"en when the resu ts are not coming as <uick y as you ha! hope! for or when the pain is greater than you ha! imagine! or when fin!ing time in your sche!u e for your workouts is not as con"enient as you wou ! ike it to &e. Without the right min!set% minor set&acks can cause a person to gi"e up% &ut with the right min!set% 6;T:26G wi stop you from achie"ing your goa s.

Chapter 1& Con lusion

We % there you ha"e it7 a simp e &ut effecti"e !iet an! e3ercise program that is guarantee! to get you huge now =we % gi"e or take 1F weeks>. Jike anything worthwhi e in ife% it takes !e!ication an! commitment% &ut it is we worth the time an! effort. 0ou can spen! the ne3t 1F weeks making the positi"e changes to your min!set% your eating ha&its an! your e3ercise routine an! !e"e op huge% har!% strong musc es whi e your !ramatica y impro"e your confi!ence an! se f,esteem ;H you can keep !oing what you are !oing now an! en! up in worse shape 1F weeks from now =if you aren't impro"ing you are !eteriorating>. 9oesn't re<uire a who e ot of thought to make the right !ecision now% !oes it5 2n ife you are either getting &etter or wasting away% there is no stan!ing sti . (ach !ay that passes &y is one you wi ne"er get &ack again. So make the !ecision an! get starte! on the path of mo"ing forwar!. 2magine yourse f 1F weeks from now with &u ging &iceps% ki er triceps% strapping chest an! those si3 pack a&s that make the women !roo =come on% you'"e seen those 9iet ?epsi commercia s4> That rea y can &e you-it is you% if you wi make the commitment to yourse f an! take the first step. Working out smarter an! not har!er% makes it easy. Tust gi"e up a ha f an hour of T) four !ays a week. Jet's face it% those o ! Seinfe ! reruns ne"er !i! a thing to impro"e your se f,esteem% get you more !ates or impro"e your hea th. #The /ourney of a thousan! mi es &egins with the first step$ so mark your workouts on your ca en!ar an! pick up some fat,free cottage cheese from the grocery store to!ay. 0ou ha"e a&so ute y nothing to ose an! e"erything to gain. 1 hea thy% strong% se3y &o!y is worth more than any earth y possession you cou ! e"er ha! an! shou ! &e treate! &etter than you wou ! treat your car whether it is a c assic or the atest sports car. 0ou wou !n't put cheap oi in it an! ea"e it sitting in the garage% so !on't treat your &o!y that way either. +ee! yourse f we an! gi"e yourse f the proper e3ercise an! s eep you nee! to &e the strongest% hea thiest an! se3iest man you can possi& y &e. 6ot on y is the se3y &o!y attracti"e to women% the person you &ecome on the insi!e is e"en more attracti"e as you earn to "a ue yourse f an! treat yourse f we % you wi sure y earn to "a ue others an! treat them we % too.

Chapter 1' /esour es

We&sites for more information: B.2 ca cu ator an! other resources: www.hussmanfitness.org 1rtic es% tips an! other resources: www.eas.com .oti"ationa stories% photos an! too s: www.&o!yfor ife.com Gui!e for weight gain/ musc e &ui !ing: www.gain,weight,musc e,fast.com Hecommen!e! &ooks: Getting Stronger &y Bi ?ear ?eak ?erformanceO.enta Training Techni<ues of the Wor !'s Greatest 1th etes &y Ihar es 1 Garfie !% ?h9 an! :a S. Bennett Bo!y for Jife &y Bi ?hi ips