The following article is sponsored by Jon Anthony's Body Alpha.
When I was around the age of 14, I weighed 115 pounds and huge # 8212; with
my shoes. For a while, I agree. I agreed with video games and eating hot
pockets all day at school and coasting # 8230; but ultimately, when puberty
hits, and these hormones started by rushing my blood, something began to
change.
I don not know if these are the countless women who seemed to flock to men
with muscles, or if it was the lure of having the social status, but
something deep inside me pushed me to start to work. I bought a gym at my
local gold s, bought all supplements seller buff recommended me, and
started immediately hit the gym. It was only a matter of time until I got
sacked, right?
False. After 6 months, hundreds of wasted dollars and countless hours in
the gym, I was exactly the same weight. What & # 8221 ?; I thought. I did
everything that conventional health experts recommended! I ate healthy
foods, I took the supplements, I was working exactly as they said. Why
couldn t I put all the weight?
It wasn t years later that I discovered where I went wrong. See, most
fitness advice out there is geared towards two types of people: fatties
trying to lose weight, and average people trying to bulk. Well, I hate to
break it to you, but if you're a hard gainer, that advice isn t going to
work for you. If you're a skinny guy who's struggling to gain weight, you
have to ignore 90% of what the health experts, you say.
How do I appreciated 30 pounds of muscle in 3 months
I remember when I bought my first bodybuilding program. Every word of
advice in that $ 97 ebook marketing gold was. The sales page is designed to
convert the cold traffic at a ratio of 20%, the customer support was
professional and coverage was absolutely KILLER. Everything looked fine,
but there was a problem.
It was complete and utter bullshit. The guy who wrote that e-book wasn t
even jacked. He was a brilliant marketer, yes, but it wasn t looted.
He never showed his face, and just paid male fitness models to pose for its
coverage eBook. I don t realize at the time, but in retrospect it should
have been obvious. This is what 90% of the fitness industry is composed of:
marketing geniuses Stack Bodybuilding.com few items in fair guide and
subcontract all of the design of the cover, to encode the sales page, the
creation of the video.
And while the advice of these mass-produced, generic electronic book can
work for the average Joe, they won t work for hard gainers because they're
not written for hard gainers. I'll never forget what my previous mentor
told me there a few years. He told me that you should find someone that's
where you want to be, and fucking listen.
It seems obvious, but very few people do. If you want to build muscle as a
skinny guy, you have to listen to someone who's been there and come out the
other side. You should take advice from someone who's gone weighing a lean
115 pounds to 185 Jacked to 6% body fat. You need to find someone who's
gone the trip you're trying to travel, and who can show you the way. That's
what I plan to do.
By using these tips, in addition to the gold mine of information I reveal
in the body of an Alpha, I could put a quantity of ungodly muscle in record
time.
1. Ignore Conventional Dieting & # 8221; advice
Go to your doctor some time and ask what foods you should eat to be
healthy. I d bet money he'll recommend eating a diet consisting mainly of
vegetables, fruits and lean meats. And while it's great to eat, it's
something that's absence; something critical.
If you want to bulk as a hard gainer, you must eat carbohydrates buckets.
You should eat at least 300 grams of carbohydrates each day & # 8212; when
I was preparing to before and after the image above, I ate 450 grams of
carbohydrates per day, together with the routine, I discuss in my eBook.
Carbohydrates are demonized by the public health industry, because most
people aren t hard gainers. If you try to lose weight, cut out
carbohydrates and following a paleo diet is great, but if you're a skinny
guy trying to build muscle, you need those carbs.
Carbohydrates hormone called insulin spike a, a. Storage Hormone In other
words, when you eat starches such as sweet potatoes, brown rice, oatmeal
and it releases a cascade of chemicals in your body, signaling for her to
put on weight. This is obviously bad if you're fat, but if you're skinny?
It is a dream come true.
I recommend you do what's known as carb-loading. I discuss this issue in
depth in the body of an Alpha, but the idea is that you strategically time
your meals rich in carbohydrates to maximize muscle gain and minimize fat
gain. As a hard gainer, you should aim to have 100-150 carbs before your
workout and 100-200 soon after.
Aim to consume slow digesting, complex carbohydrates, such as:
Sweet potatoes
oatmeal
Pasta / Whole Wheat Bread
quinoa
Brown rice
Some have suggested that you should avoid grains, but the data isn t on
that one yet. You'll have to see for yourself how you feel after eating
gluten. I personally recommend you to cook one week your body s quinoa
value and store it in a container for later. Quinoa is the only non-meat
based food that is a complete protein, plus it's tons of fiber, vitamins
and complex carbohydrates for slow digestion to help you build muscle as
soon as possible.
2. 90% of routines Won t work for you
I remember my first personal training routine. After paying $ 100 & # 8217;
s in charge for a personal trainer, he said he d designed a custom, the
perfect fit routine just for me. It must have worked a lot, right?
False. Most personal trainers, & # gurus, 8221; experts and fitness, don
know crap about how to build muscle when you're a skinny guy. Ask the guy
who's been plundered for 14 years how to build muscle is like asking a baby
trust fund how to make money. If you want to know how is climbing as a hard
gainer, you must request a hard gainer who's done himself.
Most people make one of two mistakes & # 8212; or they are the type of
routine typical starting strength, or they follow a ridiculous split. While
these have their merits, and you'll certainly gain muscle as a hard gainer
of these routines, they aren t optimal.
It took me years to understand this, but the hard gainers best meet a
combination of strength and hypertrophy training. If they focus too much on
hypertrophy, they stabilize very easily and never gain muscle. If they
focus too much on strength training, however, they do does not get more
after a certain point (just louder).
P.H.A.T., meaning power hypertrophy adaptive training, is the
non-holds-barred, brutal and effective system for hard gainers trying to
build muscle, period. It's based on two types of training: strength and
hypertrophy.
I give a specific workout routine to follow in my e-book, and a
demonstration guide exercises to follow, but this is the model you want to
build your workout around:
Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back / shoulders Hypertrophy
Day 5: Legs Hypertrophy
Day 6: Chest / Arm Hypertrophy
Day 7: Rest
Overall, it comes out to about 5 days a week & # 8212; day power for about
2 hours and days of hypertrophy is a little over 60 minutes. While this may
seem like a lot, it's actually not considering how quickly you'll make
progress. Aim to have as many lifts as possible compounds, especially for
your power days. Most of your hypertrophy workouts should consist of the
elevators, but not forget to throw in some auxiliary lifts, as well.
3. Smoothies are your best friend
The only great discovery I made as a hard gainer using protein shakes to
add extra calories 1000-2000 in my daily diet, because her pain in the ass
to eat 1000 calories a value of brown rice, steak lean, grilled vegetables
and sweet potatoes.
It takes 15 minutes to cook the rice, another 10 for the steak, 10 for
vegetables, and 10 to sweet potatoes in the microwave and then another 20
minutes to eat and 10 minutes to clean. Having to make 3-4 meals like this
everyday is too much time.
With shakes, though? You can make a delicious jam-packed 1,000 calories
protein shake with protein, healthy fats, and complex carbohydrates, just a
matter of 2 minutes. In fact, when I started to understand the power of
personalized protein shakes, my earnings have soared through the roof.
When I was preparing for my photoshoot before and after, you saw above, I
had at least two protein shakes my Alpha Shakes, eBook every day. Here's
two of my favorite recipes for the winners discs:
Monster Mass Shake (1740 calories)
1 1/2 cups whole milk
4 mutant chocolate mass balls
1 banana
1/2 cup dry oatmeal
2 tablespoons almond butter
When you take all these ingredients in a blender and mix them together,
aroma like a chocolate milkshake delight your taste buds. This smooth jerk,
frothy and creamy has a huge 78 grams of protein, 49 grams of healthy fat,
and 255 grams of carbohydrates. Even the most stubborn hard gainers will
put on weight if he has one of these cups a day.
Chocolate Hulk honey (765 calories)
1 cup almond milk
2 scoops of chocolate whey protein
1 tablespoon of raw honey
1 banana
2 tablespoons of peanut butter (almond butter if you're allergic)
2 tablespoons cocoa powder
What can I say? I love shakes chocolate & # 8212; and shouldn & # 8217; t
be hard to see why. It has 765 calories modest, with a high protein content
ratio of carbohydrates. It great first thing in the morning or before
bedtime to prime your body with muscle building nutrients designed to take
your earnings to the next level.
If you want to get more serious with the shakes, you can add supplements
such as creatine, but I'll save that for the next council & # 8230;
4. Use the right supplements
When purchasing a membership to your local gym, you will be bombarded with
offers of shady sellers promising you unrealistic gains ridiculously
expensive supplements. Let me tell you now: you do not need 90% of the
supplements they recommend.
Will they help? Yes, of course & # 8212; some of them could. But an
increase of 5% extra in your muscle gain is $ 149 a month? Of course not.
As a hard gainer, focus on sticking with the basics: creatine, a mass
gainer and a pre-workout. Then, if you wish, you can add some supplements
boost testosterone on top of that (which I discuss in the body of an
Alpha), but only once you have the bases covered.
Creatine is cheap dirt. You can get one year's supply for like $ 30, but
the impact it has on your strength is incredible. By increasing ATP, your
body's energy synthesis mechanism, it will give you explosive power, people
that have never seen you before & # 8212; and best of all, it will make
your muscles look fuller, rounder and pumped up.
Most guys do not recommend you buy whey protein isolate, or concentrated,
but if you're a skinny guy, I recommend you buy a mass gainer. These are
protein shakes designed specifically with skinny guys in mind, that need
some serious nutrients to pack on muscle slabs. I recommend Rich Piana s
Mutant Mass for all the hard gainers, because of its high calorie content,
the phenomenal ratio of macro nutrients and quality ingredients.
Finally, is the pre-workout. Many people claim they re hype, I do not share
& # 8212; good pre-training sessions are loaded with nutrients to stimulate
blood circulation, taking testosterone and give you incredible setting
laser point for more intense workout than you might imagine. My personal
favorites are discussed in the body of a pack Alpha, but a great all-around
of pre-workout is GAT s Nitraflex.
If you want to take to the next level, you can consult Primitives Labs and
follow the supplement regimen that I will discuss in Alpha supplements, but
as a warning, they are not for the light of heart. If you're under 18,
follow the tips I Arranged & # 8212; eat a ton of carbs, training and
hypertrophy strength blend, down these shakes and supplements to get the
keys. You will absolutely shredded in no time.
Want more? Check Out Jon eBook!
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