Go From Zero To Hero In One Year: The Ultimate 365 Day Muscle Building Plan!
I am not going to waste time with insight and opinions on why you should try to take on a monumental task like bodybuilding. You want to change your body. You are sick and tired of being small, weak and having no confidence in yourself. You have the same dream that millions of other people around the world have.
You want to be big, strong, look good and be confident in yourself to take on any challenge that is set in front of you. You don't just want to change your body. You want to change and improve every aspect of your life. You have the passion, but you don't know where to start or what to do.
Follow Me ///
Well fear no longer for I am here to show you the way. I will give you the training, nutrition, supplementation, and light a fire under your butt to keep you going when you think you can't. Who knows? You may establish yourself in the bodybuilding and fitness world by the time this year passes. I am going to prove to you that you do and this will happen.
For the next 365 days, I will take you step by step to realizing your dream. This is going to be the guide for you to do what you have wanted to do for years. You will no longer need to buy magazines every month, you can save your money for the latest "Get big and strong" guide because this one is free, and you will see by the results you experience by following this program that what you are reading is the roadmap to absolute hugeness. The first thing I am going to do is tell you this will not be easy. As a matter of fact, this will be a monumental challenge and it will take a will power that you may not think you have right now.
Knowing all of that from the beginning, the first thing we are going to do is make that pledge that you will commit to this right now so read this statement and speak it out loud. Yes, speak it out loud. Hearing it will motivate you. Now read and repeat this:
"I pledge from this moment on that I am going to do all that is necessary to finally achieve my dream of building a huge, muscular and strong physique that will make people look at me with wide eyes and dropped jaws. I will not quit, back down or give any less than 100% toward doing this because I now know it is possible and I am going to prove it to those who know me and even those who don't. There will be no excuses for failure as I am the only one I can hold accountable and only I determine whether I succeed or fail. Doubters and haters will not deter me because I am stronger than all of the negativity and I now know that my time to succeed is right now!"
Did you say it out loud? If not, do it. I want you to be fired up for this. You are about to change everything about your life as you know it right now. You should be excited and feeling a surge of energy and power like never before. Now are you ready to read the map to that dream body? You better be. Let's go!
What if I told you that the first thing I will provide you is the ultimate source for motivation, progress trackers and opportunities to make up to over 500,000 friends? That is awesome, right? Well that is what I am giving you by telling you to join BodySpace. This is going to be your training log, nutrition log, progress tracker, everything.
BodySpace makes life so much easier because you can do so many things on it. First off it is free so already you are saving money so you don't need notebooks to write in. Second, you have everything you need in one place. This is only the beginning of the perks though.
You can make friends on BodySpace so you have people to encourage you and to hold you accountable to what you want to do. That extra push could be just what you are missing out on and BodySpace takes care of that. Your friends can keep up with you through your daily posts in your BodyBlog. You can post what you did in the gym and what you ate that day so you can show those friends you are giving it your all and if you are being successful you can show others how you are doing it as you are doing it.
To help you with your BodyBlog, I am giving you your first entry right now. You are going to make three lists. The first is "My Goals for the Next Year". Next is "Things I Should Stop Doing to Reach My Goals" and the third is "Things I Will Start Doing to Reach My Goals." Your first entry may look like this.
OK. I am tired of feeling and looking like this so starting today I am going to work on building my ultimate physique. To help do this, I am going to write out my goals and make a list of things I will stop and start doing to benefit myself.
- Gain 25 pounds of muscle.
- Improve my bench by 50 pounds.
- Achieve 7 % body fat.
- Wear at least XL shirts without increasing my jeans size.
- Inspire 100 people to do what I am doing.
Things I Should Stop Doing to Reach My Goals
- Drinking Soda with every meal.
- Not go out every weekend where I will be tempted to eat bad and drink.
- Stay up late knowing I have to get up early for work.
- Shop for snacks when I go grocery shopping.
- Talking negative about myself.
Things I Will Start Doing To Reach My Goals
- Drink water with every meal.
- Go to bed early so I am well rested for my busy day ahead.
- Eat before I go grocery shopping so I won't be hungry and tempted to buy bad food.
- If I must go out, I will be the designated driver so I won't drink.
This is only an example. Whatever things you must decide you should do to reach your goals, write them down so you will commit to them since others are watching you now.
Remember when in the pledge you said no excuses will be allowed. Well we are taking care of that right now. I am going to cover the excuses that are given often and I am going to help you resolve them before they even become an issue so you have every possible opportunity to succeed and have no excuse for failure.
I am on the road a lot and I have to get something to eat quickly and there are no choices besides fast food.
I always see the junk food in the store and want to buy it when I shop for food.
Eat a healthy meal right before going to the store. If you are not hungry, you will be less tempted to buy the bad food and will stay focused on the task at hand. Make a list, get your food and get out.
I don't have time to cook every night.
You can spend one evening a week and cook a few days worth of meals and store them in your freezer. Cooking in bulk saves time both preparing and eating.
I don't have time to go to the gym.
Normally you don't need more than 45 minutes to properly train to build the body you want. If you are really in a pinch, you can use one of the 20 minute workouts on the Video Article main page of Bodybuilding.com.
I am not sure where to start.
Video Article: 20-Minute Arm Workout!
Watch The Video - 2:34
Months 1-3 ///
We are going to cover each of these phases in this order: BodySpace, nutrition, training, and supplementation. This is the priority that I want you to keep these aspects in because this is how important they should be to you.
When you start on day 1, take a before photo. This will show you where you are actually starting. Make sure you do photos of both your front and back. You will also take photos every four weeks to show yourself and those on BodySpace how much you have improved. Seeing the results before your own eyes will motivate you to keep going.
Nothing, nothing, nothing is more important than the diet. This is especially true when it comes to packing on the mass and building your strength. You are literally trying to put something on your body that is not there right now and that is more muscle, so you better feed that body properly.
Here is what you do for the first three months of your plan. It is going to be six meals a day, one every three hours. Each meal will have protein and carbs in it. You will also drink water every time you eat.
Don't forget your fats as well. Make sure at least three of your meals have some type of healthy fats included with them. Some ways to do this is to make sure you are eating fish every day so you get omega 3 fatty acids in them. You can also include flax seeds in your oatmeal or protein shakes. As long as you get the fats in there somehow, you are good. Here is a sample diet that can help you get started.
This is only an example. As long as you are getting plenty of protein and carbs, you will be okay. If you want numbers, then go for 1.5 grams of protein and 2.5 grams of carbs per pound of bodyweight. Make sure your carbs are low-glycemic so they keep your energy up throughout the day and you will be stronger in the gym. Speaking of which, let's go train now.
It is going to be short and sweet. No wasting time talking to people or flexing. You will go in, train each day like you won't succeed unless this workout is the best you ever had, and get out. You should never be in the gym longer than an hour.
Here is the workout plan for the first three months.
Go back to Day 1.
That is it. No more, no less. You grow when you rest, not when you train. Understand that now so you will grow sooner. Rest for 90 seconds between sets. Also do cardio 2 days a week for 15-20 minutes a session after your training. This is good for your cardiovascular system and will keep you from gaining too much body fat. Also drink a liter of water while training to replace what you lose while sweating and training.
That is it.
What?! No creatine, no Nitric Oxide, why? Right now you are primed for growth because you are just starting out. Your body is going to respond to what you do for the first three months so the extra supps are not necessary yet. Save your money now and just focus on this.
Months 4-6 ///
What happened to you? Are you on roids or something? You grew like a weed. Oh, wait. You actually followed the plan and you are growing. Congrats. Take some photos and post them so you can inspire others now. You are doing great and you should be proud. OK. Celebration time is over. Back to work. Let's check out the diet and see what we can modify.
Hopefully you have been taking those pictures and seeing the results of your hard work is pushing you. Now I want you to see the results beforehand.
Yeah I know it sounds strange, but hear me out. From here on in, before going to bed you will take a few minutes and visualize what you are going to do the next day. Watch yourself training, eating right and watch yourself improve every night before going to sleep. If this is your dream then you have been doing this anyway. Now you are focusing on seeing it to be it.
Now you are going to make yourself more active on BodySpace. You have undoubtedly made some friends and now you are going to make more because you are going to join a BodyGroup. These groups are smaller networks that push each other to reach their goals and congratulate each other when they do. I am going to give you five groups and you need to pick at least one to join.
Here are your options:
You can choose up to seven but I only want you to join no more than five. You will see why later. After you join, introduce yourself and get to know others so you can feel like a part of the group.
You are going to cut back on carbs slightly and that is about it. Let's look at the new menu.
2 Scoops Protein Powder With Water
We've taken the rice out of dinner and from here on in mix your shakes with water only. Taking these calories out will prevent gaining more body fat than you need. If you are still keeping up with numbers, then you stick with the 1.5 grams of protein per pound of bodyweight, but now you do no more than 2 grams of carbs per pound of bodyweight. Also make sure your water intake is still around a gallon a day.
One more thing. Treat yourself once a week for doing so well with the diet and training. If you are craving a burger or some pizza, go ahead and have it. Just make sure it is on a day that you are not training. Sundays are generally the free day, but have it when your schedule allows it.
Now we are going to split the body parts up a little more. Now your routine will look like this.
Repeat Day 1.
Now the rest is going to be cut down to a minute between sets and you can also add a third cardio session after one of the weight training days. Make sure it is low intensity so you don't burn muscle tissue.
I have added creatine and a pre workout supp if you can afford one. If you can't that is okay. The creatine is going to be important for your recovery now that you are training with more volume and with heavier weights. Make sure you are consistent with all of your supplements or they won't work.
Months 7-12 ///
Wow. You should be proud of what you have done thus far. You are inspiring people and impressing many that know you. The photos you have been taking are certainly making a huge statement about your hard work and dedication. You are also probably motivated like never before because of the results. I bet those shirts you had when you started don't fit anymore either. That is great, but now it is time to turn the intensity level up as high as possible because the second half of the year is much tougher than the first so your focus and determination must not falter at all.
By now, you should be quite popular on BodySpace so you will now take a big step in showing others both your results and that others can do it. You are now going to start your own BodyGroup. You will be the leader and moderator for it. It can be about whatever you want as long as it is positive. Invite all of your other groups and friends to join it and make your own network. This will ensure not only that others are watching you, but that you are making an impact on others lives by helping them be a part of something special.
If you like, you can also post videos on your profile that inspire you or even make your own to show others what you are doing. You will be surprised how many folks are interested in what you are doing and this will help.
Everything at this point is the same as with months 4-6. Nothing changes here so just keep doing what you are doing. Make sure you are only treating yourself if you are following through the rest of the week. If you grab a candy bar somewhere or grab a burger on the way home, that is your treat and you are now starting over for the week. Keep up with the water too.
Obviously you can't do the same thing over and over for six months so this is where I am going to give you some creative control on your training. I am going to give you the blueprint and you get to plug in the exercises where you want. You pick the movements, but stick to this objective in the gym. To find some great choices of exercises, go to the Bodybuilding.com Exercise Database.
- Shoulder Exercise 1: 3-4 sets of 6-8 reps
- Shoulder Exercise 2: 3-4 sets of 6-8 reps
- Shoulder Exercise 3: 3 sets of 8-10 reps
- Shoulder Exercise 4: 3 sets of 12-15 reps
- Abs Exercise 1: 3 sets of 15-20 reps
- Abs Exercise 2: 3 sets of 15-20 reps
- Abs Exercise 3: 3 sets of 15-20 reps
- Back Exercise 1: 3-4 sets of 6-8 reps
- Back Exercise 2: 3-4 sets of 6-8 reps
- Back Exercise 3: 3 sets of 8-10 reps
- Back Exercise 4: 3 sets of 12-15 reps
Find Your Back Exercises Here.
- Quads Exercise 1: 3-4 sets of 8-10 reps
- Quads Exercise 2: 3-4 sets of 8-10 reps
- Hamstring Exercise 1: 3 sets of 8-10 reps
- Hamstring Exercise 2: 3 sets of 12-15 reps
- Calf Exercise 1: 5 sets of 20 reps
- Calf Exercise 2: 5 sets of 20 reps
- Chest Exercise 1: 3-4 sets of 6-8 reps
- Chest Exercise 2: 3-4 sets of 6-8 reps
- Chest Exercise 3: 3 sets of 8-10 reps
- Chest Exercise 4: 3 sets of 12-15 reps
- Abs Exercise 1: 3 sets of 15-20 reps
- Abs Exercise 2: 3 sets of 15-20 reps
- Abs Exercise 3: 3 sets of 15-20 reps
- Biceps Exercise 1: 3-4 sets of 8-10 reps
- Triceps Exercise 1: 3-4 sets of 8-10 reps
- Biceps Exercise 2: 3 sets of 8-10 reps
- Triceps Exercise 2: 3 sets of 8-10 reps
- Biceps Exercise 3: 3 sets of 15-20 reps
- Triceps Exercise 3: 3 sets of 15-20 reps
- Forearm Exercise: 5 sets of 20 reps
Program Note: One minute rest between sets. This is going to be intense, but at this point you should be craving the punishment because you know by now that pain is weakness leaving the body. Change the exercises every 6-8 weeks to keep from getting bored and so your body won't adapt to what you are doing. 2-3 days of cardio at 20 minutes low intensity.
Vitargo will help you recover quickly so replace your creatine with this. By now you should be also taking the pre-workout product of your choosing.
Words To Live By ///
Now that you have the plan, you should remember that pledge you took at the beginning of this article. Do not quit, do not let negativity and haters get to you, and do not doubt yourself! You must have absolute faith that this will work and you are going to live your dream of having that body you have wanted for so long. A year may seem like a long time, but trust me it really isn't. You will find this out for yourself as the weeks progress. You will also establish yourself as a success story in the fitness world thanks to your efforts on your BodySpace page.
I am not going to put a set number of weight you will gain in this year long quest. It may be 10-15 pounds of muscle. It could be even more. That depends on the person and how bad you want it. You also must not doubt yourself at all. I cannot emphasize that enough. If you want this to happen, you must have absolute faith that you are going to succeed. This is going to happen and right now is the beginning of you living the dream of having the jacked up physique that everyone stares at in awe.
How does it feel?
Here's The Complete Workout:
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I have been on this workout for a month now and seeing good gains especially in my legs, i have had a personal trainer and tried multiple work out routines on here and nothing worked. i can wait to see my 3,6,9, and year results.
I've been on this program for about 4 months already, keeping a log on what I've done every single day in a binder. I've never taken photos of myself every week because my cellphone camera takes terrible photos. However, I have seen gains in my strength in everyday movements.
I barely saw results in the first three months, but have gotten stronger in the fourth month. I believe my mistake was that I already did Crossfit workouts for a year before I started this; therefore, I wasn't a noob to weightlifting.
For anyone starting this routine after doing something else (P90X, sports training, martial arts, etc.), I believe its best to start from months 4-6. I can't believe I wasted three months doing compound movements when I already had a solid background in weightlifting (Crossfit).
I did learn this. You have to constantly keep moving. I have a timer on my watch, which I always set to 1 minute per set. I found that if I had quickly switched the weights that I needed for the next set and wrote down the information about the last set within 50 seconds, reset my timer, and started the next set, then I would feel "the pump". Otherwise, if I stopped the watch when the alarm went off after a minute, got myself into position, and then started the movement, I would have actually spent 1 minute and 20/30 seconds per set. I wouldn't feel "the pump" when that occurs.
I also learned that I shouldn't totally neglect cardio. I only did cardio once or twice a month, believing that doing too much cardio from Crossfit prevented me from getting big (and thinking that I was an ectomorph). I went from being 144 lbs to ~170 lbs now, most of it being fat.
Thanks for all the feedback. If you have had experience in the gym before then I agree with the comments to start with months 4-6. This was meant to be for the total beginner so if you have trained with other programs or have gym experience. Skip the first three months. As for the supps, take them as instructed on the labels. @Wcanka, 2 servings is okay for you. Keep me posted, guys!
Ive been on this programme for the first 3 months and loving every minute, really good information...
I decided to make a transformation vid for my first 3 months if anyone wants to see my gains? :D
Hi, I have built the nutrition plan as per the requirements provided, but I am having issues to get to 2.5gr of carbs per pound of body weight. I weight 147pounds so I need 367 gr of carbs. I ahve already 12 slices of bread in it now, which seems ok on paper but I am not sure I can manage to eat all that, I have managed so far to put in 237gr of carbs in the diet. Where can I get the rest? Today I eat 1/3 of this and I am not finished yet