How To Gain.

Are you just beginning to build your body. I have literally received hundreds of e-mails from guys who are just beginning. They have asked me the following questions the most.
Are you just beginning to build your body. I have literally received hundreds of e-mails from guys who are just beginning. They have asked me the following questions the most.

How do I gain mass?
How do I gain strength?
What is a good nutrition plan for me?
How do I lose weight?
How much cardio should I use?
and finally.
How do I build a lean but skinny physique? (ectomorph)

Now I will answer all of these questions read on below to get answers.

This is the most asked questions because almost everyone of those e-mails asked for this. Well now I am going to tell you straight up right now that there is no miracle program, supplement, or machine that is going to get you some size.

Why is this important to know? Well let me ask you something have you ever saw a commercial or magazine advertisement that said that something could gain you mass. Well here is the truth it can HELP gain mass. You have to train hard, eat right, and get enough rest for it to work below is a nutrition program to help you gain some mass. (Keep in mind it will help but it isn't the miracle program.)

Okay for gaining mass you need to avoid saturated fat, get high protein, and high carbs. Now here is the program, it consists of 6 meals a day.

Meal 1

Calories: 500- 1500
Fat (any type): 20g or LESS
Protein: 20-30g
Carbs:50-100g
Calcium: 60% daily value
2.5 hours after

Meal 2

Calories: 500-1500
Fat: 20g or less
Protein: 20-35g
Carbs: 75-150g
Calcium: 20-30% daily value
2.5 hours after

Meal 3

Calories: 500-1500
Fat: 20g or less
Protein: 20-35g
Carbs: 100-175g
Calcium: 10-20% daily value
2 hours after

Meal 4 (pre workout)

Calories: 200-700
Fat: 10g or less
Protein: 5-15g
Carbs: 50-100g
Calcium: 5-20% daily value
How ever long it takes you to workout

Meal 5 (post workout)

Calories: 1000-2500
Fat: 25g or less
Protein: 20-35g
Carbs: 100-200g
Calcium: 10-30% daily value
2-3 hours later

Meal 6

Calories: 500-1500
Fat: 20g or less
Protein: 20-30g
Carbs: 75-200g
Calcium: 10-20% daily value

This program will help in gaining mass. Now another important compound in gaining mass is supplements. Here is a supplement program that will work affectively.

After you wake up.
Multi vitamin, Protein shake

3-4 hours later
Weight gainer

2 hours later
Glutamine

Before Your Workout
Protein shake

After Your Workout
Creatine

Before You Go To Bed
Protein shake, multi vitamin

Here is the training part of the program. It is a 6 week cycle that should give you some good muscle gains. Just remember to make every rep count and to use maximum INTENSITY.

Click Here For A Printable Version Of This Workout

Monday

Bench press 3x8-12
Incline Press 3x8-10
Decline Dumbell press 3x10-12
Flat Flyes 4x10-15

Tuesday

Bent barbell rows 3x 8-10
Deadlifts 3x8-12
Bent one arm dumbell rows 3x10-12

Wednesday

Barbell curls 3x8-10
Alternating dumbell curls 3x8-10
Dips 4x10
Reverse grip extensions 3x8-10
Hammer curls 3x8-10
Reverse curls 3x8-10

Thursday

Military press 3x8-12
Arnold press 3x8-10
Side raises 3x8-12
BB rows 4x12-15

Friday

Squats 3x8-10
Leg presses 3x8-10
Leg extensions 3x10-12
Leg curl 3x8-12
Standing calf raises 4x10-15

Saturday

20 minutes cardio
Situps 3x30-50
AB crunches 3x20-50
Twisted crunches 3x15-30
Inclined situps 3x20

That is the training part it will help you produce good muscle gains.

Click Here For A Printable Version Of This Workout

Here is a tricky question, but I will try to give an easy answer. Okay to gain strength I suggest doing the exercises below with heavy weight for 3 sets of 4-8 with 2-3 minutes of rest in between. Workout for about 3-4 days a week and put these exercises into an order that works for you.

Bench press
Military press
Squat
Deadlifts
Stiff legged deadlifts
Inclined bench press
Barbell curl
Weighted dip
Bent BB Rows

Do each of these only one day a week and only use certain ones on certain days.

For the people who are over weight I suggest that you get some Hydroxycut, workout 3-5 days a week, and do cardio 4-5 days a week. Here is a training and nutrition plan for people who want to lose weight. This is a four day split it is meant for you to burn fat and gain muscle at the same time.

Click Here For A Printable Version Of This Workout

Monday

15 minutes of cardio
Bench press 3x6-10
Incline press 3x6-8
Pec deck 3x8-10

Tuesday

20 minutes of cardio
Seated Rows 3x6-10
Deadlifts 3x6-10
Bent one arm dumbell rows 3x8-10

Wednesday

15 minutes of cardio
Squats 3x6-10
Leg press 3x6-10
Leg curl 3x6-10
Situps 3x20-40
Inclined situps 3x15-25
15 minutes of cardio


Thursday15 minutes of cardio
20 minutes of cardio
Dumbbell curls 3x8-10
Ez bar curls 3x8-10
Kickbacks 3x6-10
Tricep extensions 3x6-10

Click Here For A Printable Version Of This Workout

For nutrition you need to eat low in fat, HIGH in protein, and moderate in carbs. Stick to this program and you will lose weight and gain muscle.

Building An Ectomorph Physique

Personally I think that if you are going to lift weights you might as well try to get the most out of it. But if you're just doing it for fun or something to do when you are bored, or even something that you do to make time go by then well you've come to the right place.

For training you should lift very light weights. Lift for 5 sets of 12-18 and have only 20-30 seconds of rest. For supplements use a protein shake and if you want to use creatine go for it.

That is the article so I hope that it answered at least a good 80% of your questions and if not sorry. If you have any questions on training or anything else email me at SlickRick2000@rock.com.

Thanks,