CHAPTER 4: THE DIET
Believe it or not, there are different ways to diet. When someone mentions diet, they suggest that they must loose weight. Not necessarily. Bodybuilders have diets, a weight-gain diet and a leaning down diet. For this report, I'm going to discuss the aspects of a weight-gain diet. Supplements alone won't do much unless you change your diet. Now this doesn't mean go out and eat everything including the stuff that you know will pack on fat. You want to be a "smart-pig", literally. You want to eat for muscle-gain, not weight-gain. To weight-gain is not to gain fat weight. I have three diets outlined below that can be used in conjunction with your routine, your smarts, and your supplements. Now the last one, most mesomorphs (naturally muscular) or ectomorphs (naturally skinny) won't gain much off of, but endomorphs (naturally big) can gain a lot on this diet.
Now none of these diet plans are made in stone. You can have broiled fish instead of broiled chicken or steak. But what ever cook it must be one of three things.... broiled, baked, or steamed (vegetables), NEVER fry anything. They have tons of fat and that won't aid in helping your goal at all. Your main focus is protein...the muscle builder. Get as much as you can. If you choose a weight gainer, make sure you take enough throughout the day so that you body can use it...sort of give it more than it needs. If you choose a meal-replacement, then substitute one of the meals for it, so that you won't miss a meal, which is always good. Also, milk is your new best-friend since it widely used in any protein supplement. Milk also has protein so the more the merrier, but using water is also an option. Also you'll pack on the weight more this way. Count calories and keep track if you can. Sometimes it's a bother to count all, but try nonetheless, if not that then count the grams of protein your taking.
CHAPTER 5: LET'S GET STARTED!!!
Now I've given you everything I know about increasing your bench, all you have to do is follow the above routines and diets and you will be on you way to a bigger bench. This stuff isn't going to work unless you use it. If you can't get excited about increasing your bench, then you should go back to the gym and do what you were doing before you read this. If you are excited, then get dedicated and motivated and LET'S GET STARTED!!! Later on this year, I will do a "Hybrid Bench" program for those who are dedicated benchers and/or for those that want advanced stuff. If you have any questions e-mail me at email@example.com. THANX FOR READING AND GOOD LUCK!!!
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