I've just written this guide to help some people who want to get huge but without gaining any fat. The biggest problem when trying to get big is that you usually gain alot of fat with the muscle you worked hard for. Then you will end up having to go on a fat loss diet to get rid of that fat u packed on,so its such a bitch that people eventually quit.Through all the info over the years,i have put it all together to bring you an easy yet effective method.So enjoy
ARE YOU READY TO GET PUMPED???
ARE YOU READY TO GET HUGE???
ARE YOU READY TO BOOST YOUR SEX APPEAL???
Follow this guide to gain 1 pound of pure muscle a week without gaining any fat at all.
Do you want to get huge with no restrictions? This method will not require you to:
*Drink those disgusting protein shakes that taste like crap
*Eat tuna
*Take any kind of supplement
*Be restricted in any way
So let's get started.
OK. The first thing we need to do is see how many calories our bodies use per day just to maintain our weight. So if we find this magic number,and eat this many calories,our weight will not change.If we eat less,we lose weight.If we eat more,we gain weight. Simple right? Good
*Note: If you don't know what a calorie is,i suggest you do a little research then come back and continue with us.
OK,take your weight in pounds,then follow these directions.
*Note: If you only know your weight in KG, then just multiply it by 2.2,and you will get it in pounds.
We look at the following:
1.If you are sedentary (little or no exercise) : multiply your weight in pounds by 12
2.If you are lightly active (light exercise/sports 1-3 days/week) :
multiply your weight in pounds by 13.75
3.If you are moderatetely active (moderate exercise/sports 3-5 days/week) :
multiply your weight in pounds by 15.5
4.If you are very active (hard exercise/sports 6-7 days a week) :
multiply your weight in pounds by 17.25
5.If you are extra active (very hard exercise/sports & physical job or 2x training) :
multiply your weight in pounds by 19
So if we have a 200lbs individual who is lightly active he will burn:
200 x 13.75 = 2750 calories per day
this is called the BMR (Basic Metabolic Rate),the amount of calories the body uses per day to maintain weight.
Now,these calculations don't always work for everybody as everybody has a different metabolism.If anytime during this guide you find you gain a little fat,then lower your caloric intake by 200,then consider this your BMR.If your weight stabalises,then now you know your BMR.If you find that you are begining to lose weight,up the calories a bit until weight stabalises.
OK,now that we know our BMR and we know how many calories we need to eat a day to maintain our weight,we move to stage 2.
For 6 consecutive days,you will be eating your maintenance calories per day.
So for the 200lbs individual that we used as an example above,he will eat 2750 calories a day for 6 days in a row.You can eat any foods you like.Eat ice cream the whole day for all that matters.BUT RESPECT THE CALORIE AMOUNT
You will need to weight train 5 days out of these 6 days. Make sure you don't overtrain. Don't train for less than 30 minutes or more than 1 hour. Never work the same bodypart 2 days in a row.
For example
Monday: Chest + Triceps
Tuesday: Legs + Biceps
Wednesday: Back + Triceps
Thursday: Shoulders + Biceps
Friday: Legs + other part
Of course you will design your own routine,whatever you feel comfortable with.
Pretty simple so far.Basically you eat whatever you like,enough calories to maintain,so you will not feel any hunger.And you will devote some time for working out 5 days from the 6 days.
OK,Now we get to the fun part. Day 7. The biggest day of the week.This is what you will do on day 7.
On day 7,you will eat double the calories you need to maintain. So for the 200lbs individual we used for an example above needed 2750 calories the day to maintain his weight. Well on day 7,this individual will double that calorie amount. So 2750 x 2 = 5500
This person will eat 5500 calories on day 7. Pig out. Eat a whole large pizza to yourself. Indulge into some ice cream. Eat lots of cake.Cookies,Chocolates. Whatever you like,eat it.
IT IS ESSENTIAL to eat this much. You can't eat less or else you compromise all your work. This day is the most important day.
And guess what? You dont work out this day.This day let your body relax while you pig out.
OK,so you're asking. What is going on with my body at this point. What makes you think that these calories don't end up as fat instead of muscle???
OK,Since the whole week we were maintaining our weight,but working out,our muscles are depleted from glycogen. Glycogen usually fills the muscles up.Since we worked them so hard during the week,the glycogen in them is depleted,gone. If we don't get glycogen soon,we will waste muscle and start losing the muscle.
So the 7th day,when we overeat,the body is like oh oh,we have excess calories.Let's fix up those muscles. It partitions the calories solely to the muscles to repair them and refill them up with glycogen.
In our example above,with the 200lbs individual,the first 2750 calories he eats,it will go towards maintaining the body weight. But the next 2750 calories will go straight to the muscles ONLY.
Since the body was not deprived of food during the week(since we were not reducing calories), and since the muscles needed the extra calories for their repair,the body decided to give the muscle(the poor) ALL the extra calories,instead of giving it to the fat(the rich).Isn't the body the smartest and most generous thing.It cares for the unfortunate haha.
So to sum up day 7, we shocked the body,the body gave all the extra calories to our muscles to build up the one pound of muscle in that day.
Now you may ask,how come if we eat double our calories everyday we will gain fat instead of muscle.
To answer that,well basically,if you do this,you are not shocking your body,it might work for a day,but when your body starts seeing that its a ongoing thing or a pattern,it will say hey,im not stupid.since we are always getting extra calories,lets store it as fat and use it later,so you will get fat this way. 1 day a week is enough to keep the body in shock.Starting the second month,you will need to do the big overfeed on the 6th day instead of the 7th. Again,we need to keep the body in shock.
You should follow this for a good 2 months,then you will need to stop and eat normal for 2 weeks to give the body a little break,and since it will have gotten accustomed to the overfeeding,this is a way or make it forget about it.If we dont take this break,then the method will become ineffective over that time.Once we give our body the break,the method will become as effective as the first cycle.
That's it for the guide.If you guys have any questions just ask. There isnt a question considered stupid,unless you are fucking around.
Next time i'm bored i'll write a guide on losing fat the fastest and most effective way without using any supplement or diet aids whatsoever.So watch out for that.
ARE YOU READY TO GET PUMPED???
ARE YOU READY TO GET HUGE???
ARE YOU READY TO BOOST YOUR SEX APPEAL???
Follow this guide to gain 1 pound of pure muscle a week without gaining any fat at all.
Do you want to get huge with no restrictions? This method will not require you to:
*Drink those disgusting protein shakes that taste like crap
*Eat tuna
*Take any kind of supplement
*Be restricted in any way
So let's get started.
OK. The first thing we need to do is see how many calories our bodies use per day just to maintain our weight. So if we find this magic number,and eat this many calories,our weight will not change.If we eat less,we lose weight.If we eat more,we gain weight. Simple right? Good
*Note: If you don't know what a calorie is,i suggest you do a little research then come back and continue with us.
OK,take your weight in pounds,then follow these directions.
*Note: If you only know your weight in KG, then just multiply it by 2.2,and you will get it in pounds.
We look at the following:
1.If you are sedentary (little or no exercise) : multiply your weight in pounds by 12
2.If you are lightly active (light exercise/sports 1-3 days/week) :
multiply your weight in pounds by 13.75
3.If you are moderatetely active (moderate exercise/sports 3-5 days/week) :
multiply your weight in pounds by 15.5
4.If you are very active (hard exercise/sports 6-7 days a week) :
multiply your weight in pounds by 17.25
5.If you are extra active (very hard exercise/sports & physical job or 2x training) :
multiply your weight in pounds by 19
So if we have a 200lbs individual who is lightly active he will burn:
200 x 13.75 = 2750 calories per day
this is called the BMR (Basic Metabolic Rate),the amount of calories the body uses per day to maintain weight.
Now,these calculations don't always work for everybody as everybody has a different metabolism.If anytime during this guide you find you gain a little fat,then lower your caloric intake by 200,then consider this your BMR.If your weight stabalises,then now you know your BMR.If you find that you are begining to lose weight,up the calories a bit until weight stabalises.
OK,now that we know our BMR and we know how many calories we need to eat a day to maintain our weight,we move to stage 2.
For 6 consecutive days,you will be eating your maintenance calories per day.
So for the 200lbs individual that we used as an example above,he will eat 2750 calories a day for 6 days in a row.You can eat any foods you like.Eat ice cream the whole day for all that matters.BUT RESPECT THE CALORIE AMOUNT
You will need to weight train 5 days out of these 6 days. Make sure you don't overtrain. Don't train for less than 30 minutes or more than 1 hour. Never work the same bodypart 2 days in a row.
For example
Monday: Chest + Triceps
Tuesday: Legs + Biceps
Wednesday: Back + Triceps
Thursday: Shoulders + Biceps
Friday: Legs + other part
Of course you will design your own routine,whatever you feel comfortable with.
Pretty simple so far.Basically you eat whatever you like,enough calories to maintain,so you will not feel any hunger.And you will devote some time for working out 5 days from the 6 days.
OK,Now we get to the fun part. Day 7. The biggest day of the week.This is what you will do on day 7.
On day 7,you will eat double the calories you need to maintain. So for the 200lbs individual we used for an example above needed 2750 calories the day to maintain his weight. Well on day 7,this individual will double that calorie amount. So 2750 x 2 = 5500
This person will eat 5500 calories on day 7. Pig out. Eat a whole large pizza to yourself. Indulge into some ice cream. Eat lots of cake.Cookies,Chocolates. Whatever you like,eat it.
IT IS ESSENTIAL to eat this much. You can't eat less or else you compromise all your work. This day is the most important day.
And guess what? You dont work out this day.This day let your body relax while you pig out.
OK,so you're asking. What is going on with my body at this point. What makes you think that these calories don't end up as fat instead of muscle???
OK,Since the whole week we were maintaining our weight,but working out,our muscles are depleted from glycogen. Glycogen usually fills the muscles up.Since we worked them so hard during the week,the glycogen in them is depleted,gone. If we don't get glycogen soon,we will waste muscle and start losing the muscle.
So the 7th day,when we overeat,the body is like oh oh,we have excess calories.Let's fix up those muscles. It partitions the calories solely to the muscles to repair them and refill them up with glycogen.
In our example above,with the 200lbs individual,the first 2750 calories he eats,it will go towards maintaining the body weight. But the next 2750 calories will go straight to the muscles ONLY.
Since the body was not deprived of food during the week(since we were not reducing calories), and since the muscles needed the extra calories for their repair,the body decided to give the muscle(the poor) ALL the extra calories,instead of giving it to the fat(the rich).Isn't the body the smartest and most generous thing.It cares for the unfortunate haha.
So to sum up day 7, we shocked the body,the body gave all the extra calories to our muscles to build up the one pound of muscle in that day.
Now you may ask,how come if we eat double our calories everyday we will gain fat instead of muscle.
To answer that,well basically,if you do this,you are not shocking your body,it might work for a day,but when your body starts seeing that its a ongoing thing or a pattern,it will say hey,im not stupid.since we are always getting extra calories,lets store it as fat and use it later,so you will get fat this way. 1 day a week is enough to keep the body in shock.Starting the second month,you will need to do the big overfeed on the 6th day instead of the 7th. Again,we need to keep the body in shock.
You should follow this for a good 2 months,then you will need to stop and eat normal for 2 weeks to give the body a little break,and since it will have gotten accustomed to the overfeeding,this is a way or make it forget about it.If we dont take this break,then the method will become ineffective over that time.Once we give our body the break,the method will become as effective as the first cycle.
That's it for the guide.If you guys have any questions just ask. There isnt a question considered stupid,unless you are fucking around.
Next time i'm bored i'll write a guide on losing fat the fastest and most effective way without using any supplement or diet aids whatsoever.So watch out for that.
Intresting read, however.
