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Disclaimer
The information in this program is for informational purposes only, and only to use at your own discretion. Keep in mind there are inherent risks associated with participating in any form of physical activity, including everyday activities like jogging.
The activities set-out herein may be dangerous if performed incorrectly, and may not be appropriate for everyone. Not all nutritional information will be relevant depending on personal health, genetics, body-fat levels, diseases, etc. As such, you should seek the counsel of a competent and professional physician prior to acting on any information.
The choice of what you do with your body is yours, and yours alone. While the information inside is obtained from sources believed to be reliable, we do not guarantee accuracy or completeness.
Please don’t share this
With the three of us combined, we’ve spent decades studying in university, attending seminars, interning at sports performance centres, sifting through dense meta-analysis’s on nutrition and muscle-building techniques, and coaching in-person and online. We’ve put our best years and energy into this program, and we really appreciate your using it for your own personal use only.
If you feel like sharing, please share our:
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Be inquisitive
We highly encourage you to ask lots of questions! Take advantage of the community and coaching to fast-track your results.
Have a sister, female friend, or a girlfriend/wife interested in building feminine muscle?
We’ve got our sister program Bony to Bombshell! It is a weight-gain program specifically designed for women looking to build feminine curves through muscle.
For a special deal for having already bought this program, email us for a coupon code at: [email protected]
Click here to launch Bony to Bombshell
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Published by Foxhound Ltd.
User agrees to indemnify, defend and hold Foxhound Ltd, Bony to Beastly and its partners, attorneys, staff and affiliates harmless from any liability, loss, claim & expense, including reasonable attorney’s fees.
First published in 2012 Second Edition—Beta Version Copyright © 2016 All Rights Reserved
Polowick, Jared. Duquette, Shane. Walker-Ng, Marco. Bony to Beastly—The Muscle-Building Program for Skinny Guys
Typeset in Futura & Tisa
This system, including this eBook, is fully copyrighted and does not come with giveaway or resale rights. In other words, you may not sell or redistribute this. No part of this program may be reproduced, scanned, or distributed in any printed or electronic form without permission.
Please do not participate in, or encourage piracy of copyrighted materials which violates the author’s rights, which is not only illegal, but hurts the author’s.
Your support is appreciated!
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CONTENTS
10 PREFACEGOALS & EXPECTATIONS
Why Build Muscle?Twenty Pounds of Hearty MuscleHandsomeness, Healthiness, Hunkiness & MoreA Few More Things to Consider
29 QUICK-START: LIFTINGTHE ESSENTIALS
Warm-UpsHow to Determine What Weight to Start WithWhich Routine to Begin WithThe b2B Way: Research-Backed LiftingSummary
41 QUICK-START: NUTRITIONTHE ESSENTIALS
CaloriesProteinSummary
50 QUICK-START: LIFESTYLETHE ESSENTIALS
Sticking With It—Even When It’s ToughThe Final Five: Saying Goodbye to Skinny
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Say Hello In The CommunitySummary
59 PRIORITIES & PYRAMIDSUNDERSTANDING THE TIERS
The Tiered Pyramid
63 LIFTING—FIRST TIERDOING ENOUGH WORK
How Heavy To LiftWarm-up SetsVolumeRecovery
70 NUTRITION—FIRST TIEREATING ENOUGH
Don’t Shoot Yourself in the StomachHacking Appetite & The Satiety IndexHow to Get Into a Muscle-Building Surplus Summary
89 LIFESTYLE—FIRST TIERGETTING TO POINT B
MotivationAccountabilityChoosing Good HabitsThe Wrap-Up
100 LIFTING—TIER TWOLIFTING WELL
Posture MattersCues For Rock Solid Posture
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Putting The Cues Into ActionMovement PatternsSummary
113 NUTRITION—TIER TWOEATING WELL
Optimizing Macronutrients & “IIFYM” ProteinFats Carbs How to Count Macros Optimizing Micronutrients & Fibre Conclusion
134 LIFESTYLE—TIER TWOSTRESS & RECOVERY
Stress isn’t bad—but chronic stress isPressing the reset button on stressSleep is the big bouncer that kicks stress outHow to get to sleep, stay asleep, and wake up energizedThe Wrap-Up
146 LIFTING—THIRD TIERMODERN SCIENCE
We Three M’sGodspeed, My SonResting—The More The BetterBodybuilding vs. PowerliftingCardio For the WinPRI—Postural Restoration InstitutePeriodizationSummary
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160 NUTRITION—THIRD TIERMODERN SCIENCE
Workout Nutrient Timing Daily Nutrient TimingWeekly Nutrient TimingIs a calorie a calorie?Reverse Diets Summary
176 SUPPLEMENTS—THIRD TIERWHAT WORKS, WHAT’S HEALTHY,
& HOW TO TAKE THEM
Buying Supplements SafelySupplement CategoriesThe Four Beastliest SupplementsSupplement Enthusiast Supplements
199 THE OFFICIAL BONY TO BEASTLY SUPPLEMENT PROTOCOLSWHAT TO TAKE & HOW TO TAKE IT
The Beastly Workout ShakePre-Workout ProtocolsDaily SupplementationThe Wrap-Up
208 FREQUENTLY ASKED QUESTIONSYOU ASKED, WE ANSWERED
Beginner QuestionsAestheticsTrainingNutritionLifestyle
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PREFACEGOALS & EXPECTATIONS
First off, welcome to the program. You’ve just taken a pretty huge step towards
dramatically changing, well… pretty much everything. In a few weeks you’ll be
handsomer, healthier, hulkier, hunkier, happier and living a radically improved
life on many levels.
So let’s get started. The absolute first thing you need to do is ask yourself
why you’re doing this. Why do you want a powerful physique? Why do you want
to be healthy? And what’s it worth to you?
That question opened up a whole can of worms for me. When I was a
teenager my parents would say they were worried about my health, telling me
to eat more and play more sports. My friends thought of me like their skinny
kid brother, and they’d playfully tease me and push me around. My dates would
joke about how they would protect me if danger ever came our way—and
wow, when I was single I wanted a strong and masculine body more than ever,
thinking that it would help me attract the girl of my dreams. Now that I’m in
a longterm relationship I do it stay strong, healthy and to win my girlfriend’s
PREFACE: GOALS & EXPECTATIONS
11
admiration and respect. And, if we’re being totally honest here, to be as sexy as
I can be for her.
I’ve had a lot of reasons. However, no matter how much ectomorph
anguish I was feeling, I would usually take the defensive route, telling whoever
it was that I liked being skinny. To make matters worse, I’d even try telling myself
that I liked being skinny.
I was desperate to feel confident in my body, so I was easy to deceive. I
convinced myself that it was out of my control, so figured I had better learn to
embrace it. I rationalized my way out of accomplishing my goals.
But I still secretly wanted to be muscular…
And that probably wasn’t as much of a secret as I hoped.
Eventually it got to a point where I decided I was going to change no matter what. I’m hoping you’re at that point too, because if you are I can
guarantee that this time around it will work. In fact, the most thorough study
done into muscle-building genetics to date found that skinny guys are able to
build muscle more quickly than anyone else (study). Some of the guys in the
study added more than two inches to their arms and more than doubled their
strength in just three months.
Whaaat?! That goes against everything I thought I thought I knew. I had
this whole mountain of personal experience proving the exact opposite. I’d
eaten until I felt like throwing up and still failed to gain weight. I’d done fitness
challenges with my friends and seen them casually explode into muscular
physiques while I worked my ass off, literally.
Just kidding. I didn’t have an ass to begin with.
Anyway, every time I decided to change I would tell my parents that I was
PREFACE: GOALS & EXPECTATIONS
12
trying to be healthy, I would tell my friends that it was something I was trying
out for fun, and I would tell the girls I was dating that it was an interesting
three-month “experiment” I was doing—you know, to make it sound academic.
All of those reasons were true (and the “experiment” line actually worked pretty
well at getting people intrigued instead of skeptical, so you’re welcome to use
it). The real truth though is that while all of that was true… it wasn’t quite the
whole story. Not even close.
Why Build Muscle?
I wanted to feel like a man around other men, not like their scrawny kid brother.
I was tired of having a little boy’s body and the strength of my little sister. I
wanted to fit properly in t-shirts, and I wanted to look strong when I took that
t-shirt off. I wanted to inspire raw physical attraction in women. I wanted the
girls I was dating to feel safe around me. I wanted to be able to carry my girlfriend
down the hallway without huffing and puffing, shaking, and clumsily banging
her into doorframes. I wanted her to feel light and feminine in my arms, not
like a bulky behemoth. I wanted my body to be a symbol of virility, manliness,
strength and health—not of an unhealthy lifestyle and an inability to control
my cravings—or lack thereof.
So I had a goal. One that I wanted more than anything… but it still
wasn’t a very clear one. How many inches did my arms need to grow before men
thought I looked strong? How much weight did I need to gain before people
would see me as fit, strong and athletic? How powerful a physique did I need to
build before the girl I loved would feel safe and feminine around me? How big
did my shoulders need to be to draw stares from women and respect from men
when I walked into a room?
PREFACE: GOALS & EXPECTATIONS
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I was spending hours hunched over in front of the computer researching
and speculating instead of actually accomplishing anything. But how could I
get started? Not knowing the answers to all of those questions made it really
hard for me to strive towards a specific outcome. Moreover, not having a specific
program to follow made it really hard to know where to start.
So the first thing you’ll need is a goal. Then we can help you accomplish it.
That true underlying reason that we want to bulk up is often a hard thing
to come to terms with. Turning that into a goal that you can measurably strive
towards is no piece of cake either. The girls you like probably go weak at the knees
over fit and athletic guys—sports superheros and actors. That’s very different
from the “more muscle the merrier” attitude that many bodybuilder bros have.
As you’ve probably heard a couple dozen hundred times, according to
women the best bodies out there are ones like Brad Pitt’s in Fight Club. Hell,
maybe they even like big beefy dad-bods. Regardless of the specifics, they’re
invariably drawn to bodies that exude strength, health and masculinity. Bodies
that are big and strong, but that aren’t obsessively lean or comically muscular.
The best thing about being a guy with one of those bodies is that you can
actually be strong and healthy. If you ask a professional bodybuilder, he’ll likely
tell you that the ideal male body is four times that size and has a quarter of their
body fat percentage. That’s okay too.
The truth is that women won’t really dock you many points for getting
bigger, stronger and even more masculine than the big, strong and masculine
guys they dream about. So figure out what you want from your body. If you can
achieve the health, strength and physique of your dreams it will be more than
enough to get the woman of your dreams.
But what’s the specific goal to strive for?
PREFACE: GOALS & EXPECTATIONS
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Twenty Pounds of Hearty Muscle
Casey Butts, one of the leading researchers into muscle-building genetics and
aesthetics, found that a BMI between 23 and 26 was optimally attractive. The
caveat here is that you also need to be lean—your shoulders broad and muscular,
your waist trim. We could say under 14%, i.e., with at least the faint outline of
your abs visible even when you’re unfortunately lit. Putting aesthetics aside for
a second, a BMI in that range is also pretty ideal for your health, again provided
that you’re lean.
So if you’re a typical 5’10 dude, that would mean getting up to a lean 170
pounds. This is all well and good if you’re 5’10 and 150 pounds, but this presents
a problem for the very skinny. I was 6’2 and just 130 pounds. Trying to gain
the whopping 60 pounds that I needed to get up to a BMI of 24.5 (190 pounds)
PREFACE: GOALS & EXPECTATIONS
15
would have been pretty ridiculous. Not ridiculous in the longer term—I’ve been
happily fluctuating between 180 and 200 pounds for a couple years now—but
ridiculous as a goal when I first got started.
So I’m going to propose moving up in twenty pound chunks. That’s
something that you can accomplish in a matter of months, it will produce a very
dramatic visual change, and it may even get you up above a BMI of 23, at which
point you start looking pretty manly-manly—especially if you stop shaving.
Imagine a pound of lean red meat from the grocery store. It’s likely a
fair bit bigger than your fist. Now imagine twenty of those strategically added
to your body. Add enough of those hunks of meat to your shoulders, biceps,
triceps, chest, glutes, thighs and back and you’ll have a drastically transformed
physique, both in terms of athletics and aesthetics.
Most of the members in the Beastly community are able to gain over
twenty pounds within the first three months—when they’re just over halfway
through the program. While that may sound crazy, especially if you’ve tried
and failed in the past, that’s less than two pounds gained per week—a very
reasonable pace for a skinny guy. This is also reflected in research (study).
Every week you’ll step on the scale and see that you’ve gained another
pound or two, bringing you that much closer to your goal. You obviously won’t
be able to consistently gain 1–2 pounds of muscle each week for years, but for
the next couple months I’d be very surprised if you couldn’t. By the time your
gains slow you’ll be a new man.
PREFACE: GOALS & EXPECTATIONS
16
Handsomeness, Healthiness, Hunkiness & More
BIGGER, FULLER CLOTHES
First, the not-so-convenient news. Over the course of four months I went from
wearing slim-fit medium shirts to a slim-fit extra-larges. Jared went from being
too small to wear a small to larges. By the end of this program the local clothing
charities will love you.
AN ATHLETE’S PHYSIQUE
If you’re concerned about your strength and athleticism, you’ve got to build a
balanced muscle structure—one that works as a system. Many weightlifting
programs focus on the sagittal plane. Lifts like squats, deadlifts, bench presses,
chin-ups and curls all involve moving up and down, front and back. These are
two dimensional lifts. Mario could do them on your GameBoy.
The problem is that training in just one movement plane can lead to
imbalanced strength and oftentimes even injury. So we also need to lift in the
frontal plane (out to the side, like with a lateral raise), and in the transverse
plane (anti-rotation, like one-arm bench presses). This will not only make you
look like a badass (and give you a truly fearsome core), it’ll allow you to perform
like an athlete and perform feats of strength in the real world. This program
will have you leaping higher, running faster and punching harder.
Feel free to monitor your progress (aka flex your pecs and ‘ceps in the
mirror), but keep in mind that’s just the tip of the iceberg.
PREFACE: GOALS & EXPECTATIONS
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CHARISMA
Olivia Fox Cabane, executive “charisma coach” to Fortune 500 companies and
author of The Charisma Myth, defines charisma as power combined with warmth.
According to her, one of the biggest indicators of power is physical power.
Size, strength and posture is surprisingly important. Can we be
charismatic without being strong? Of course, but being physically strong will
make it a helluva lot easier. Just by building up strength and size you’ll be
mastering that magic component of charisma that’s so ellusive to so many of us
naturally skinny guys.
POSTURE
When I first started out I didn’t care about posture at all. Little did I know it
plays a huge role in how good we look and feel. Once you correct your posture
you’ll stand taller, feel healthier and look more confident. Good posture can
also improve testosterone output, your mood and, surprisingly, even your actual
confidence levels.
When it comes to lifting, good posture means you’ll be able to safely and
effectively activate the right muscles, lift with good leverage, and fully take
advantage of your natural strength—allowing you to pack on muscle much
quicker than the gorilla-bros around you with internally rotated shoulders and
anterior pelvic tilt:
PREFACE: GOALS & EXPECTATIONS
18
We designed our exercise plan to strengthen your core muscles and get them
firing properly, improve the way that you breathe air into your torso, fix up the
“forward head syndrome” most skinny guys develop. In the community we can
help you deal with the other miscellanious postural issues skinny guys often
struggle with—like a Quasimodo hunch in the upper back, a raised shoulder,
internal shoulder rotation, hamstrings that feel too tight, pecs that won’t
activate, a stomach that protrudes out, etc.
Soon you’ll be standing tall and sturdy!
PREFACE: GOALS & EXPECTATIONS
19
LEANNESS
During one of my failed college muscle-building attempts I finally succeeded in
eating a ton of calories and gained twenty pounds over the course of a couple
months. I somehow managed to do it without gaining any noticeable hint of
muscle mass. I was just as skinny as ever, except now I had pudgy cheeks and a
little pot belly.
Jared was my college roommate at the time, and he called it my “fat
Shane” phase. To make matters worse, my other roommate, a naturally athletic
guy named Willem, was half-heartedly following the exact same plan as me. He
was skipping half the workouts, always seemed to have a powdered donut in his
mouth, and every day he was looking more and more like an Olympic wrestler.
I was so disappointed in my “genetics” (not the reason for my failure at
all) that I went back to my old skinny-boy lifestyle. After a year I was back to
my familiar skinny self and feeling that familiar urge to get bigger. That’s when
Jared and I decided to bulk up together—properly. We took the time to learn
the science of building muscle, we succeeded, and that transformation is what
inspired us to start Bony to Beastly.
Anyway, in the muscle-building world, my accidental fat-gain routine
is what we call a “dreamer bulk,” where you bulk poorly and wind up looking
fatter rather than more muscular. I know how much that can suck, and we’re
here to make sure that doesn’t happen to you.
Luckily, as people who aren’t naturally prone to obesity, it’s pretty easy to
get and stay lean, even when building muscle. The more food we eat the faster
our metabolisms get, filling us out with muscle while staving off the fat (study).
This is one of the advantages to being a “hardgainer”—we’re able to build
muscle more leanly than any other body type (study).
The fat we do have will be stretched thin over our growing muscles, and
PREFACE: GOALS & EXPECTATIONS
20
those muscles will develop deeper striations, giving us better muscle definition
and making us look even leaner. As our muscles grow larger, our bodies will
provide those muscles with a better nutrient delivery system by building more
and bigger blood vessels, making us more vascular, improving our performance,
and improving our cardiovascular health.
Our hormones will change too. Building muscle doesn’t just increase
testosterone production, it also increases insulin sensitivity (study), and
having more muscle mass also increases insulin sensitivity (study). The insulin
sensitive cells in our muscles will hog the calories that would otherwise be
stored as fat. More muscle growth, less fat storage.
Because of all of this, most of us naturally skinny guys are able to casually
maintain a pleasantly lean physique year-round. We believe that on laundry
day you and your family should always be able to use your stomach as a
washboard—even mid-bulk.
FOR THE NATURALLY SKINNY-FAT / FORMER DREAM BULKERS We have a specific guide to help you lean out while still building muscle. Click here.
IMPROVED “GENETICS” & LIFELONG MUSCLE
One of the biggest fears that our members have is that they’ll work hard to build
muscle, work hard to maintain it, and then life will happen. They’ll get sick,
they’ll go on vacation, they’ll become too busy to train—whatever it happens to
be—and they’ll deflate back into their skinny former selves.
It’s easy to see where this fear comes from. Let’s say you start going to
PREFACE: GOALS & EXPECTATIONS
21
the gym, you gain twenty pounds over the next few months, and then you go
on vacation for a couple weeks. Let’s be real here. You’re a naturally skinny guy.
After the first week you’ll have dropped a good couple pounds. Maybe as much
as five pounds. Enough to scare you.
So we start thinking that our gains are ephemeral—that as soon as we
stop holding onto them for dear life they’ll disappear. That’s not true though.
Muscles do atrophy, but not very quickly, and they won’t completely atrophy
unless you’re actually literally starving to death. You’re not experiencing muscle
atrophy here.
So why will you lose 2–5 pounds when you take a week off from the gym?
Because your stomach isn’t packed full of food, your muscles aren’t inflamed
with blood as your body rebuilds after a tough training session, your muscles
aren’t bloated full of glycogen (sugar and water). You’ll also lose a little bit of fat.
It’s just your weight fluctuating down because you’re taking a break from
your routine. During the second or third week of your vacation you might lose a
little bit more fat, but your weight loss would slow. So long as you eat somewhat
healthfully, you don’t starve yourself, and you’re reasonably active, your body
will be fine. You may find that when you come back from your vacation you’re
lifting a little lighter, but that’s just because you’ve fallen out of practice, not
because you’ve become weaker. Your muscles will re-inflate as soon as you
start lifting again, and within a couple weeks you could be stronger and more
muscular than ever.
Building muscle is not like sculpting a fragile ice sculpture that will
quickly melt away. After building twenty+ pounds of muscle your body will be
more robust than ever!
PREFACE: GOALS & EXPECTATIONS
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AGING
Many young guys have a good metabolism and a bit of muscle mass because we
walk around, bike, play sports, or skateboard with friends. As the decades roll
by, most of us slowly abandon physical activity. As a result, our muscle mass
and strength gradually wither away… to be replaced by a little skinny-guy gut.
Studies looking into how age relates to muscle-building found that 18
year olds build muscle just as well as 40 year olds. Droopy skinny-fat physiques
and low energy levels don’t necessarily have as much to do with our ages as
our lifestyles.
The point I’m trying to make here is that if you can develop a healthy
lifestyle now, you’ll be in total control of your body all through your life. You
can build larger muscles, denser bones, stronger ligaments and tendons, better
cardiovascular health, improved insulin sensitivity, etc. You’ll be a beast while
you’re dating and getting married, you’ll be a beast as you raise your kids—hell
you’ll even be a beast of a grandfather!
PREFACE: GOALS & EXPECTATIONS
23
ATTRACTIVENESS
It will bump you up a good three points on the good ol’ 1–10 attractiveness scale,
according to the research done by Timothy Ferriss (bestselling author). His
personal research found that twenty pounds of body recomposition (fat loss or
muscle gain) seems to be the magic number for going from, say, a six to a nine.
And it’s not just a body thing. Even your face will look markedly better.
We often don’t agree with Ferriss’ research techniques, especially as it
relates to building muscle, but in this case he seems pretty spot on. I mean,
check out Christian Bale in American Psycho. Then check him out after losing
63ish pounds of muscle to get a role in the Machinist. And again when he regained
the muscle for Batman Begins.
PREFACE: GOALS & EXPECTATIONS
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MASCULINITY
A massive increase in strength. Having a muscular body is one thing, but
you’ll notice that having the strength and athleticism to match it is surprisingly
satisfying. I’d expect anywhere from a 30–300% increase in strength. The
skinnier you are, the more rapid your strength gains will be.
Being able to put a few 45 pound plates on either side of the barbell when
you set up for a deadlift will seem surreal, but your newfound strength will be
enough that you’ll notice it in your day-to-day life as well.
The manly man’s V-Taper. A 2003 study in Archives of Sexual Behavior
concluded that men with shoulders that were 40% wider than their waists
were rated as the most attractive by women. Now, you could curse or bless your
genetics… or you could work with what you’ve got.
Jared went from being shaped like a skinny egg to having a V-shaped body
by building up his shoulders and back, resulting in a huge change in the overall
appearance of his body’s silhouette. With the right workout and diet anyone
can pack slabs of muscle onto their upper and lower body while keeping their
waist the same. V-shape here we come.
Virility. The higher levels of testosterone and other hormones that you’re
going to produce are totally natural and perfectly healthy. You won’t have any
steroid-like problems, since the testosterone is being produced internally and
naturally, and not being injected externally and artificially. It does still have a
masculinizing effect though, so your muscles will grow, your bones will become
denser, your body hair may become more prevalent, and you may wind up
having your sex drive grow along with your muscles.
PREFACE: GOALS & EXPECTATIONS
25
A Few More Things to Consider
SO EXACTLY HOW PERMANENT ARE MUSCLES?
Pretty damn permanent. As you build muscle you pull nuclei into your muscle
cells. These nuclei handle the construction of new muscle mass. You can think
of them as little construction workers. They hang around waiting, and as soon
as you tell them to build muscle (with training) and give them the ingredients
they need (calories and protein), they’ll build muscle.
How quickly and easily you build muscle depends on how many nuclei
are in your muscle cells. Genetically gifted guys (and steroid users) have a lot
of these nuclei, so they build muscle very quickly and easily. As us skinny guys
build muscle though, our muscle-building “genetics” improve. And they will
improve forever. The more muscle you build, the more nuclei you pull into your
muscle cells. When you take a break, so do the construction workers… but they
don’t leave, they just hang around waiting. If you eat a donut, they scramble to
grab up those calories, keeping you “naturally” leaner.
That’s why guys who were previously muscular can gain weight leanly
at a ridiculous pace. That’s why guys who were once on steroids build muscle
more easily. That’s why you see muscular guys doing non-muscle-buildy things
to maintain their muscle (callisthetnics, HIT, slow lifting, martial arts, jogging,
low protein diets, paleo diets, etc) and remaining super jacked. That’s why my
damn roommate Willem was able to casually bulk up even though we were
following a really stupid bulking protocol.
The non-muscle-buildy stuff is not what got them jacked, but it’s enough
to keep them jacked. That’s why guys who have built 20, 30, 40+ pounds of
muscle remain casually—“naturally”—more muscular for the rest of their lives.
PREFACE: GOALS & EXPECTATIONS
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SO HOW MUCH DO WE NEED TO EAT?
Another big fear our members often have is that they’ll need to eat like a beast
for the rest of their lives. In order to build muscle we need to eat a lot of food.
Furthermore, as we eat more and more, our skinny-boy metabolisms increase
further to prevent fat gains—both a blessing and a curse. By the time we finish
a bulk we’re eating more than we want to be eating, to put it lightly. There are
strategies to make this easier, and we cover all kinds of appetite manipulation
tricks a little later in the eBook, but no matter how easy we make your bulking
diet, it’s not exactly something you’ll want to keep up forever.
Luckily, you don’t have to. Just like with lifting, it’s hard to gain weight
but easy to maintain it. To maintain our weight we need to eat a maintenance
diet, not a bulking diet.
Right now you’re probably staying about the same weight every week.
You’re already eating a maintenance diet. And it feels good. Most appetites
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27
naturally cue us to eat at maintenance.
As you build muscle your metabolism goes up by a little, but not by much.
You’ll burn about 6 more calories per day for every pound of muscle you build.
I’ve gained about 50 pounds of muscle, so I burn around 300 more calories per
day than I used to. That’s a couple glasses of milk, or a slightly larger dinner, or
some ice cream for dessert. Not that big a deal.
If you’ve gained ten pounds, fallen off the wagon, deflated ten pounds,
and you’re feeling discouraged… I get it. I’ve been there. I’ve been there so
many times that it hurts to think about it. But I hadn’t actually built a lot of
muscle and lost a lot of muscle. I had inflated up with stomach contents,
water retention, muscle glycogen, maybe gained a couple pounds of fat and/or
muscle… and then deflated before I’d made any lasting meaningful progress.
Once you actually build a hearty amount of muscle and learn how to live a
casually beastly lifestyle, you’ll be able to maintain your muscle much much
more easily than you expect. I promise.
To make this easier, we have a section at the end of the eBook about how
to “reverse diet” out of a bulk—about how to maintain your muscular gains
while deliberately reducing your metabolism.
So muscle is fairly permanent. It shrinks and grows, but it’s much heartier
than we give it credit.
Game?
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