Hardgainers secrets 4 fast gains

Hardgainer Secrets ToFast Gains

Build Up To 25 Pounds Of Muscle In 8 Weeks

A Time-Tested ProgramFor Gaining Size & Strength

byWorldwide Fitness

Hardgainer Secrets To Fast Gains Page 2

Hardgainer Secrets To Fast Gains:Build Up To 25 Pounds Of Muscle In 8 Weeks

A Time-Tested ProgramFor Gaining Size & Strength

byWorldwide Fitness

Original Illustrations by Devin Johnson

Distributed by

www.trulyhuge.com

2000 by Worldwide FitnessInternational Copyright Secured. All Rights Reserved


Consult your physician before undertaking this or any other exercise, dietary,and/or nutrition supplementation program. This program was developed basedupon findings from a variety of sources and different interpretations of the studiesand applications of their findings. Individuals vary in their response or reaction toexercise, diet and/or nutrition supplementation. Worldwide Fitness and thedeveloper and distributors of this manual will not be liable for any incidental,consequential or other damages arising out of the use or application of any of theinformation contained in this text.


Get Ready to Make Big Gains !

If you have been struggling in the gym and not making gains by following thecookie-cutter training programs...or if you have been changing programs monthly,following the drug-induced champions “training program of the month” featured inyour favorite muscle magazines, then you are going to find this a very personallyrewarding, result-producing program. You might find it unusual at first, comparedto the multiple set, triple-quadruple split, Bulgarian, blast and bomb super-duper,chemically-enhanced programs espoused by the champs every month in themagazines, but this simple course is extremely effective for the genetically-averageperson (or “hard-gainer”) who chooses not to involve himself or herself in theinsanity of anabolic steroids. This program has been used successfully by hard-gainers to gain mass and strength for over five decades.

I understand the frustration you’ve felt while working your guts out in the gym,eating right, and still not making any gains in strength or size. I’ve struggled foryears trying different programs, diets and supplements, spending hours and hoursin the gym every week, and hundreds of hard-earned dollars on the latest fadsupplements, with only marginal results. It wasn’t until I faithfully followed thisvery course that you are holding in your hands that I experienced the rapid gains instrength and muscle mass that I had been dreaming about for years. If youfaithfully follow this program with consistency, determination, and enthusiasm...andwhen you are in the gym you give it your best effort...then I am confident that youwill make great gains on this program.

Will you gain 25 pounds of muscle in eight weeks? Many factors can affecthow much muscle you will gain. Some of those factors like training, diet, andmental attitude are directly within your control. Other factors like genetics,recovery-ability, hormones, etc. are out of your control. I know that hundreds ofhard-gainers like yourself have gained 25 pounds or more in eight weeks on thisprogram.

Don’t worry about those factors that are out of your control. Concentrate yourenergy on those factors that you can control and give them your all. Set a goal,write it down along with a date that you want to complete it, focus on it, visualizethe results you want, and GO FOR IT!

Break down your big goal into smaller chunks, like weekly goals orpoundage/rep goals for each workout. How do you eat an elephant? One bite at a


time! A gain of only 2 1/2 pounds per week on each of your exercises might notsound too impressive, but imagine how big and strong you would be after sixmonths! As Dr. Robert Schuller says, “Inch by inch, anything’s a cinch. Yard byyard, it’s hard.” For a more in depth study of goal setting I would suggest theclassic book, “The Magic of Thinking Big”, by Dr. David Schwartz and “Psycho-Cybernetics” by Dr. Maxwell Maltz. Learning to set goals and follow them cantranslate to success in any area of your life.

You are about to start on a program that is the most effective training and dietcourse for getting big and strong that you will ever undertake. This program canstand up to any other bodybuilding program hands down! This program is sosimple (but not easy) that you’re probably wondering why you haven’t heard of itbefore...especially since the claims, although true, are incredibly hard to believe. Inthe days before steroids this type of program was well know and used to buildmuscle fast. But after steroids started being used by bodybuilders, they found theycould build up on almost any type of training, so they started doing longer routines,using isolation exercises, etc. The bodybuilding magazines printed the newer, superscientific training programs, but forgot to tell us about the steroids. So, the effectivedrug free training methods were branded as old, outdated and were almosttotally forgotten. The fact that the average drug free trainees gains on these newermethods were poor was overlooked, it’s like everyone thought “the champs have tobe right, look how big they are”. So people plugged along on long trainingprograms not suited for them, making poor gains, but hoping one day they wouldlook like their heroes.

Let’s face it, most people will have a hard time believing the claims made by thisprogram...myself included, at first. But even Joseph Curtis Hise, the first person todevelop and use this program, encountered the same resistance and disbelief overfifty years ago, in spite of the abundant evidence that the program was working!There will always be skeptics, but it doesn’t matter if they believe it. The onlyperson who needs to believe is you. After six weeks on this program, if followedfaithfully, you will be assured that you made the right decision.

So get ready for some hard work...some very hard work! But also get ready toenjoy the big gains in strength and size that you have been dreaming of ! Believe,expect big results, train hard, eat big, and GO FOR IT!


The Basics Of The Program

One of the most effective methods for building size and strength quickly is oneyou have probably never heard about (for reasons we already discussed). The coreof this program is one (that’s right…just 1) set of squats, but this one set isprobably one like you have never done before. Here is where you find out whatyou’re made of! This is one very intense set, but you only have to give it your allon this one set. You will use a weight that you can do a normal set of squats withfor 10 reps…and then you will do 20 reps! I know you are asking yourself, “Howam I supposed to do that?”, but we will discuss technique later. This set ofsquats, if performed properly, will have you huffing and puffing like a freight train,your chest will feel like it’s blowing up like a balloon, and your legs will feel likerubber bands, but you will learn to love this temporary discomfort when you see theawesome growth it produces. We will also add a few other basic exercises toround out the program, but most of your energy and focus will be put into that oneset of squats.

In addition to the squats, you should eat plenty of good wholesome food, drink2 quarts to 1 gallon or more of milk a day, and get plenty of rest (at least 8 hours ofsleep) between your workouts, which you will perform 2 to 3 times a week.

Don’t let the simplicity of this program throw you. It is simple but it’s not easy.I wasted 10 years of training and a lot of money, trying all the fancy programs anddiets only to realize little to no gains. It wasn’t until I followed this program that Ifinally started getting the size and strength gains that I had been looking for.

There is something almost magical about that gut-busting set of squats. I’msure that some doctor or exercise physiologist, or some other expert with a lotdegrees could explain just what happens in your body as a result of those squats,but this is how I understand it: Those heavy, high-rep squats somehow cause arelease of hormones and other growth-producing chemicals in your body andsuper-charge your blood. This “super-charged” blood is now coursing throughyour body and organs because of the massive amount of work and stress that youare placing on yourself. These squats become a growth stimulus to all the majormuscles in your body. Once you do a set like I will discuss later, you willexperience what I am trying to describe. When you are squatting, try to visualizeyour blood, now “super-charged” coursing through your body, bringing thosegrowth-releasing substances and nutrients to your muscles.


After you have pushed yourself to the limit on your one set of squats, rack thebar, walk over to a flat bench (hobble or crawl over to it if you have to), lie on yourback crossways on the bench, and do a set of dumbbell or barbell pullovers for 20reps with a light weight. The emphasis is not on the weight here, but yourbreathing. Of course you will be breathing (or should I say gasping) pretty deeplyafter those squats and this exercise will help expand your upper body frameworkfor the slabs of muscle that you will be packing on. Take several deep breathsbefore each rep, then take as deep a breath as possible while lowering the weightfeeling the stretch in your rib cage, and exhaling while raising the dumbbell. Take 2to 3 deep breaths and repeat the process for 20 reps of dumbbell pullovers.

You will then perform 2 to 3 sets of several other basic exercises and you will bedone and out of the gym in an hour or less. Go home, get plenty of rest, eat well,drink lots of milk, and grow, grow, grow! You’ll be totally recuperated and readyto repeat the process in a few days…except this time with 5 more pounds on thesquat bar! “What?!! I could barely get 20 reps last time and now you want me todo it again with 5 more pounds??!!” I know how you feel, I felt the same way, butthis is what I have found: You will never grow until you force your body to domore. It’s called “progressive resistance” and a lot of people don’t practice it andtherefore don’t grow. I used to think that my body would tell me when to increasethe weights I was using or that I would feel stronger when I was ready to increasethe weight. My body wanted to stay where it was…and it did…for years! Itwasn’t until I started progressively using more weight that I really started gettingbigger and stronger. This is where the phrase “Mind over matter” comes into play.You are stronger than you were at your last workout if you ate well, drank a lot ofmilk, and got plenty of rest. You can do 5 more pounds on the squat for another20 rep set…you are physically capable of doing it, but you have to believe that youare capable of doing it, and, as the Nike commercial says, “Just do it!” It is only afew minutes of tough effort, but you will be rewarded with the size and strengthgains that you have been dreaming about.

So I hope that I have made my point clear that you have to force yourself togrow. Every workout, that’s every workout for the 8 week period, go up 5 poundson the squat but still do 20 reps. You will be happy that you did!

On the remaining exercises, push yourself to go up at least 5 pounds everyweek. If you can handle more frequent increases on these other exercises, then byall means, slap on more weight. To get bigger, you need to get stronger and you


must force your body to get stronger. It doesn’t just happen. Use that wonderfullypowerful computer that is in your noggin, program it for success, take control ofyour body and will it to grow bigger and stronger. Think big, train big, and eat big!

:


So, to sum up the basics of the program:

1. Heavy 20 rep squats.2. Go up 5 pounds on squats every workout.3. Drink lots of milk.

Don’t worry that the principle is over 40 years old. It works! Thousands ofpeople have gained more weight in a month on the squats and milk program thanthey had after a year or longer on other programs. Many people have experiencedgains of 20 or 30 pounds in a month. John McCallum, a great bodybuilding authorand promoter of the squats and milk program, said, “If you don’t gain at least tenpounds a month you’re doing something wrong.”


The Training Program

In addition to your set of squats (more details later), the rest of your programwill consist of some basic multi-joint exercises. The basic exercises are ones thatinvolve the large muscle groups and the supporting smaller muscles, as opposed toisolation exercises. What do I mean? For example, let’s say that we are going towork chest. An isolation exercise would be dumbbell flyes. A basic exercisewould be the barbell bench press or barbell incline bench press. The bench pressnot only works your pecs, but also your shoulders (anterior delts) and triceps. Thebench press is a strength and size builder, building several muscles in your upperbody, while dumbbell flyes isolate only the pecs and don’t build as much upperbody mass and power.

Your focus should be on getting stronger in the basic exercises right now.Don’t expend your valuable energy on isolation exercises. If you want to do somefor fun or variety, and it doesn’t affect your recovery-ability, then go ahead and doa few sets…AFTER you’ve done your basic exercise. My opinion is that youshould just concentrate on the basic exercises until you’ve gotten up to yourdesired body weight and have had some appreciable strength gains. After eightweeks on this program you will be ready for a little variety and can start doing a fewadditional isolation exercises. After eight weeks on this program I wouldrecommend my follow-up program entitled, A Genetically Average Joe’s GuideTo Gaining Muscle While Losing Fat.

Some of you may find that this program causes you to over-train and you arenot recovering fully between your workouts. If this is the case, I will outline anabbreviated, but very effective program that is sure to produce gains in size andstrength, even on the hardest of gainers!


The Exercises

This routine may not look fancy or impressive compared to some of the slick,fancy routines in the muscle mags, but it is VERY effective. The exercises listedbelow should be performed in the order listed.

Squats 1 x 20 repsDumbbell Pullovers 1 x 20 reps (Immediately after squats)Barbell or Dumbbell Bench Presses 3 x 6 to 8 repsChins 2 x as many reps as possibleBent Over Barbell Rows 2 x 8 to 10 repsSeated or Standing Dumbbell Press 2 x 8 to 10 repsBarbell or Dumbbell Curls 2 x 6 to 8 repsStanding Calf Raises 2 x 15 to 20 repsStomach Crunches 1 x 25 to 30 reps

How Often Should You Workout?

This program is normally done three days a week on alternate days, likeMonday, Wednesday, and Friday or Tuesday, Thursday, Saturday. Some of youwill gain better if done only two days a week like Tuesday and Friday, orWednesday and Saturday. I personally only did the routine twice a week becausemy body couldn’t recover fast enough between workouts three days a week. Iwould suggest that you try it three days a week. If you are really sore (not just mildsoreness and stiffness) and don’t seem to be recovering and progressing betweenworkouts, then drop back to twice a week. For those of you who are still notrecovering and gaining from this routine, you will need to perform the ultrahardgainers routine twice a week.


The Ultra Hardgainers Routine

This routine has put muscle and strength on some absolute skeletons. This isthe routine that was followed by Peary Rader, founder of IronMan magazine, andallowed him to gain over 100 pounds of muscle! Peary was extremely skinny andweak when he started on this program after trying dozens of other routines with noresults. Peary started doing squats with only 35 pounds but soon worked up todoing 20 reps with over 300 pounds! So don’t be discouraged if you’re using lightweights to start. Soon you will be doing big weights and growing like crazy!

Squats 1 x 20 repsDumbbell Pullover 1 x 20 reps (Immediately after squats)Bench Press or Dips 2 x 6 to 8 repsBarbell Rows or Chins 2 x 6 to 8 reps


How To Perform The 20 Rep Squat

You will be doing heavy, high rep, parallel squats. These used to be called“breathing squats” and it will be quite obvious how that name came about after youdo your first set according to my instructions.

Heavy means different things to different people. What is heavy for you mightbe light for someone else…but remember…the only person you are competing withis yourself. So let me define what I mean by “heavy”. You will use a weight thatyou can normally squat for 10 reps…and you will do 20 reps. It will not be easy,but you will do it because you have the desire to get bigger and stronger. And you


will go up 5 pounds every workout. Doing this, you will experience gains in sizeand strength that are nothing less than phenomenal!

High rep means 20 reps, but remember, you only have to do one set. For theeight weeks that you will be using this program, feel free to experiment withdifferent rep ranges on your squats. Always do a minimum of 20 reps but you alsomight want to try 25 to 30 reps. Keep it somewhere between 20 to 30 reps. I veryrarely did more than 20 reps. If you do your set like I am going to describe to you,20 reps will be all you can do.

“Parallel” means that you only squat down until the tops of your thighs areparallel to the floor. That is all the further you need to squat to thoroughly work themuscles. Going below parallel increases your risk of injury because your backstarts to round out. Keep your back as flat as possible and keep your head up withyour chest held high. It helps to pick a spot on the wall above your head level andlook at that spot while you are squatting. Take an empty bar and practice yourform in front of a mirror before you start your workout. This will also help youwarm up.

Some people place the bar high on their traps and others place it lower. Thehigher the bar, the more strain will be on your lower back. Since I have had anagging back injury for years, I always place the bar lower on my traps, similar tohow a powerlifter would squat. If you choose to try this technique, there is anatural “groove” for the bar when you grab it, bring your chest up high, yourelbows back, and your head up. You may have to experiment a little bit to findyour groove, but you’ll know when you’ve found it. The bar actually rests on thetop of your rear delts.

If you are very thin or find the bar cutting into your skin, it’s OK to wrap the barwith a towel or some kind of foam rubber pad. You need to concentrate on yoursquats, not how bad the bar is hurting your shoulders, so use some kind of paddingif necessary.

OK, now we are ready to get started. Step under the bar and find your“groove”. Keep your back flat or slightly arched, chest held high, shoulders back,and head up, and push the bar up off of the racks by straightening your legs. Takeapproximately one step back and put your feet about shoulder width apart withyour toes pointed slightly outward. Don’t take an unusually wide or narrow stance,just put your feet in as natural position as possible. Stay “tight” in this position


(back flat or slightly arched, chest held high, shoulders back, head up, feet in place)because you should not be shifting your foot position in between reps.

Now we’re ready to do our first rep. Still in your strong and solid position(back flat or slightly arched, chest held high, shoulders back, head up, feet inplace), look at your imaginary spot on the wall and take one deep breath and exhale.Now take another deeper breath and exhale. Take a third even deeper breath, holdit and squat to parallel. As soon as you reach parallel start driving the weight backup forcefully while exhaling and maintaining your solid position (back flat or slightlyarched, chest held high, shoulders back, head up, feet in place). You may betempted to hold your breath while driving the weight up. Don’t do it unless youwant to pass out and go crashing to the floor with the weights on top of you!Exhale forcefully while driving the weight up.

Congratulations, you completed your first rep. Now repeat the whole procedurewith at least three deep breaths again in between each rep. After your tenth rep youmay be taking 6 or more deep breaths between each rep. Take as many breaths asyou need but never less than three.

At about the tenth rep is when this really becomes a challenge and you have toget mentally tough to do what it takes and finish the set. Taking five or more deepbreaths between reps helps but most of your struggle will be a mental battle. Youmay be tempted to quit and rack the weight because it is starting to getuncomfortable. Don’t do it! You have the ability to push past the temporary painand complete your twenty reps, but you really have to want to do it. Think toyourself that it is only one set that you have to do and when you finish this one setof twenty reps, you will have sparked the hormonal and chemical changesnecessary to get your muscles growing. Your mind is more powerful than the baron your back. Decide to do whatever it takes to finish this one set so that you canenjoy the exhilaration of completing this mental and physical challenge.

A secret that I learned really helped me to get through my twenty reps. I warmedup with an empty bar to practice my form (back flat or slightly arched, chest heldhigh, shoulders back, head up, feet in place), and then did a few lighter sets for 5 or6 reps. After this warm up I would go to the locker room and sit in a stall, closemy eyes and visualize myself doing all twenty reps in perfect form. I would counteach rep as I visualized myself completing each one. After completing the twentiethrep in my head I would walk back out to the gym floor and get in position and dothe set. I would softly say things to myself in between reps when it really started to


get difficult. I would say things like, “big and strong, no problem, I can do this,piece of cake, I’m strong, I’m getting bigger and stronger, I’ve got it, donedeal”…etc. In other words, I spoke positive affirmations to help program my mindfor success. I expected to finish the set and I always did.

Your mind is a very powerful thing, and you can program it for success orfailure. The choice is yours. If you will take the time to read some books and learnhow the conscious and subconscious mind work, you will start to understand howyou control your success or failure, not just in completing your set of squats, butevery aspect of your life.

So now you’ve finished your twentieth rep and you’ve racked the bar. You arehuffing and puffing like a steam engine, your whole body feels like rubber, and yourchest feels like it’s about to burst. So now you can collapse on the floor for a fewminutes, right? Nope. Walk (or should I say crawl?!!) over to a flat bench where avery light dumbbell or barbell is waiting for you. Lie across the bench andimmediately do one set of pullovers for twenty reps. Just like squats, take at leastthree breaths in between each rep, hold the third breath while you lower the weightover your head, keeping your elbows only slightly bent. Exhale as you raise theweight back to the starting position.

The deep breathing brought on by the squats, followed by a chest stretchingexercise like pullovers helps to expand the rib cage and upper body structure.When doing pullovers, combined with the heavy breathing as a result of the twentyrep squats, you will feel a definite pulling or stretching sensation in your chest. Thisis OK. It just lets you know that this exercise combination is working.

You should only use a light weight on pullovers. The emphasis here is not ontaxing the upper body muscles, but on deep breathing and getting a good stretch ofyour upper body and rib cage.

After you have done twenty reps on pullovers you can relax and enjoy thesatisfaction of knowing that you have finished the hard part of the workout andhave set the stage for muscular growth. Rest as long as you need before going onto the other exercises.


You should try to complete your workout in an hour or less. If you findyourself taking longer than an hour and fifteen minutes, you should cut down onyour rest between sets, or look at cutting back on the number of sets.

To summarize:“Work super hard, breath very deep and get big!”


The Basic Exercises

Now that you’ve recovered and caught your breath from the squats andpullovers, it’s time to move on to the other exercises in this routine. These will be alot of fun and won’t be as difficult as the squats. You will enjoy doing these andseeing your strength increase regularly on these lifts. Try to go up at least fivepounds on each of these exercises every week. If you don’t progress as rapidly,don’t worry. Just shoot for a five pound increase every two weeks. Just don’t getin a rut of doing the same weight week in and week out. Remember, it takesprogressive resistance to grow.

Squats

The King of muscle builders! I believe that I have repeated myself enough aboutthe form on this one: Back flat or slightly arched, chest held high, shoulders back,head up, feet shoulder width apart, with toes pointing slightly outward.


Incline Barbell Bench Press

Take a loaded barbell while on an incline position on a secure bench. Lower itslowly to your upper chest, elbows out to the side, then push it to the arms straightposition. Lower and repeat.


Flat Bench Press With Dumbbells

Lie on your back and hold two dumbbells with your arms fully extended. Lowerboth dumbbells to your chest and press them up again to their original position.Keep your elbows out from the body during the movement. This is an alternativeexercise that you can substitute for flat or incline barbell bench press.


Bent Over Barbell Rows

Grab a barbell with about a shoulder width grip. Bend your knees slightly, andbend over at the waist, while keeping your back flat or arched. Do not round yourback. Pull the bar to your waist and lower until your arms are fully extended. Donot rest the weight on the floor until the set is finished.


Seated Dumbbell Press

While seated, hold two dumbbells at your shoulders. Keep your back straight andyour head up. Press both dumbbells simultaneously to the overhead position. Donot lean back during the exercise.


Standing Dumbbell Curl

Holding dumbbells in both hands, curl both arms simultaneously until the dumbbellsare next to your shoulders. Start with your palms facing inwards. As you raise theweights, turn your wrists so that your palms are facing upwards. Lower thedumbbells slowly and repeat.


Standing Calf Raise

Rise up and down on the balls of your feet without excessive knee bending andwithout bouncing at the bottom of the movement. Vary your foot positions. Trytoes pointing out, toes pointing in, and toes straight. Try them without your shoes.I think you get a better calf workout that way!


The Hardgainers Muscle Building Diet

I have heard professional bodybuilders say that eighty to ninety percent ofbodybuilding success is diet. This is definitely true if you are a genetically averageJoe or hard gainer. Do not ignore this diet advice and think that you will growbigger and stronger just from training, but continuing your old diet habits. If youwant to get big, you’ve got to eat big.

I will now let you in on one of the most exciting dietary secrets for buildingmuscle. There is an inexpensive food, found in all grocery stores, that whenconsumed in large quantities, causes almost miraculous gains in size and strength. Ilike to call it “White Magic”, because consistently consuming it, along withfollowing this training program, will cause your muscles to grow like magic. Itreally does do a body good! That’s right, I am talking about milk! Whole milk, not2% or skim…and fresh raw milk if it is available from any dairies in your area. Togain weight and get stronger on this program you need to be drinking a lot of milkthroughout the day, with your meals and snacks and between your meals andsnacks.

How much milk should you drink? That will depend on your metabolism, buttwo quarts a day is the minimum. If you have trouble gaining weight or are notmaking much progress, the goal should be one gallon a day. I know that soundslike a lot but when you sip it throughout the day, it’s not difficult at all consuming agallon a day. At times you will feel like you constantly have milk sloshing around inyour stomach. But just remember that while all that is sloshing around, that “WhiteMagic” is building those muscles bigger and stronger every day!

I bought a gallon size thermos and took it to work every day filled with that icecold “White Magic”. I had a large McDonalds cup with a lid and a straw and keptit filled, constantly sipping on it throughout the day. It was not unpleasant oruncomfortable at all to drink all that milk. When I got tired of doing it, I justfocused on my goal of getting bigger and stronger, thought about that miraculous,muscle building “White Magic”, and filled the cup up again.

Was it worth it? After years of wasted effort on other routines without results, Igained twenty pounds in six weeks. I was bigger, stronger, felt better, and put onvery little fat around my waist. Almost all of that twenty pounds was muscle mass.


The minor inconvenience of lugging a gallon thermos to and from work, andsipping milk all day long was definitely worth it!

After eight weeks on this program and some awesome gains, I was ready to goback to a less intense program and lose the little bit of fat around my waist. I hadlearned a few things that allowed me to continue gaining muscle size whilesimultaneously losing bodyfat. But that is the subject of my other booklet entitled,A Genetically Average Joe’s Guide To Gaining Muscle While Losing Fat.Follow this program faithfully for eight weeks and don’t worry about putting on alittle bodyfat. After eight weeks, order my “…Gaining Muscle While LosingFat…” book at that time if it is a concern.

Now if you start wearing shirts that say “Goodyear” on them, your gut starts tohang over your belt so much that you can’t see your shoes, and when you wearyellow clothing, forty school children try to board you… you might want toconsider cutting back on the milk. For most hard gainers this will not be a problem.

So to summarize:If you don’t feel like you’ve been draining a cow a day, you’re not drinking enoughmilk. Down a gallon a day of that wonderful “White Magic”!


The Hardgainer Diet

In addition to drinking your milk, you will need to eat at least three meals everyday and 3 snacks between. Your body can assimilate food better when it is spreadthroughout the day, rather than gorging yourself on two to three large meals eachday.

The main component required in a muscle building/weight gaining diet is protein.Of course you will be getting plenty of protein in your milk, but you will need to eata lot of other quality complete protein foods. What is a “complete” protein? Thatis a protein source that contains all the amino acids (protein is composed of aminoacids) that are required by your body to support growth. These sources are: redmeat, chicken, fish, eggs, and dairy products. Other foods like beans and nutshave protein, but it is an incomplete protein. They do not contain all the essentialamino acids to support growth, so don’t depend on those to supply your proteinneeds. Just eat plenty of good wholesome food and try to avoid the sugary junk. Alittle now and then won’t hurt you, though.

Sample Weight Gaining Diet

I am including the type of diet you should follow to gain some good muscularbodyweight. Diet is very important, both myself and a lot of my trainees didn’t gainuntil we started eating a very large amount of protein, it makes a big difference. Idon't expect you to dive in and eat all this the first day, I want you to eatprogressively (just like you will train progressively) try to eat a bit more each week.

You don't have to use protein powder, it's not totally necessary. You can drinkmilk, or you can use powdered milk instead. Any protein drink can be made withpowdered milk instead of commercial protein powder.

BREAKFASTmeat 1/4 lb3 eggs


2 slices wheat toastmilk or protein drink

SNACKcottage cheese 1/4 lbfruitmilk or protein drink

LUNCHTuna Sandwich (6 oz tuna)cottage cheese 1/4 lbsaladmilk or protein drink

SNACKcheese sandwich 2 oz cheesemilk or protein drink

DINNERChicken 8 ozbaked potatocooked vegetablesaladmilk or protein drink

SNACK2 eggs hardboiledfruitmilk or protein drink

This is also very convenient because most of this food can be prepared andtaken to work or school in a lunchbox or “Lil Playmate” type of cooler.

I learned a secret that many successful bodybuilders were doing to keep theirbodies in a positive nitrogen state for growth. A positive nitrogen state means thatthere is always complete protein (protein is the only nutrient containing nitrogen)available in the bloodstream for growth and repair. The secret is to never let morethan three hours go by without consuming some kind of quality complete protein.Constantly sipping on milk throughout the day should take care of that.


The Growth Drink

Over the years I must have spent a small fortune on all the latest powders andblender drinks that were being hyped in the magazines. Save your money. I willgive you the recipe to an inexpensive blender drink that supplies around 100 gramsof protein per quart and tastes like a milkshake.

2 quarts of whole2 cups of skim milk powder1 banana4 tablespoons peanut butter6 raw eggs2 to 4 scoops of chocolate or vanilla ice cream

If you are worried about the raw eggs and getting salmonella, then drop them inboiling water for 30 seconds before putting them in the blender. This should killany bacteria.

When I was in a hurry in the mornings and didn’t have time to prepare breakfast,I mixed up one of these blender drinks, took it in the car, and drank it on the way towork, and throughout the day. Never ever skip a meal.

I have another tidbit for those who find themselves hitting the snooze alarm toomany times and being rushed in the morning. Put 2 to 3 eggs in a bowl and whipthem up with a fork, adding a little milk, half and half, or heavy cream. Stick this inthe microwave for approximately 1 minute. Beat it with the fork again and addsome cheese. Put it back in the microwave for another 1 to 2 minutes, or until theeggs are thoroughly cooked and the cheese has melted. Put a small pat of butter onit and stir it in until it melts. Flavor to taste with salt and pepper. This is an easyand quick way to fix scrambled eggs for breakfast.

Some people who have been brain-washed by the current low fat diet fad areconcerned about fat and cholesterol in their diet. The only way a bodybuilder canmake a high protein, high carbohydrate, low fat diet work is to eat outrageous


amounts of food and take anabolic steroids. It is extremely difficult to build musclesize and gain weight on a low fat diet.

If you are concerned about your cholesterol level then have it checked after amonth or so on this program. I have still not seen a study done on healthy people,regularly exercising intensely, and eating lots of eggs and meat, that showed anincrease in serum cholesterol. If you are really concerned about this, then I suggestyou immediately go to the book store and buy a copy of the book New DietRevolution by Dr. Robert Atkins. Dr. Atkins is a cardiologist who will prove toyou in his book that this low fat, high carb diet is one of the worst things that youcan do to your body. More calories will be stored as bodyfat when eating the lowfat diet and it will be nearly impossible to build any strength or size.

Most people in this country believe that the low fat thing is the way to go to stayhealthy and lean. This belief has been repeated by the media for over ten years, butAmericans have statistically gotten fatter every year and the average age for heartattacks will soon 20 to 25 year olds! Just because something is repeated for yearsby the media and self-proclaimed experts, doesn’t mean it’s true! Read Dr. Atkinsbook and learn the truth.

Supplements

I have not talked about food supplements yet, but I do believe in using them.Please don’t get suckered into buying all this crap hyped in the muscle mags. Justlook at the ads every month. A revolutionary break-through product that will workjust like steroids comes out every month. Don’t be fooled into wasting your moneyon these. Take it from me, someone who has wasted a lot of cash on that stuff. Ifyou absolutely have to buy that miracle bottle of pills made from the bark of someBrazilian tree, or those “just like steroids” capsules containing freeze dried,desiccated testicles from an Argentinean bull, I’m afraid I’ll have to say, “I told youso.” The only person who benefits from that crap is the guy selling them.

Having said that, I do believe in taking supplements. The basics should be agood multi-vitamin/mineral supplement. If you would like to add some additionalvitamin C and B complex, that would be good. There are several othersupplements that you could add if you have the money to spend, but you can makegreat gains without them.


In the 1950’s there was a bodybulding nutritionist named Irvin Johnson whoowned a gym in Chicago, and was turning out a bunch of championshipbodybuilders. His methods were so successful that people from all over thecountry started seeking him out for his advice. Some of the physicaltransformations that his methods produced were nothing short of miraculous.Johnson moved to Los Angeles and changed his name to Rheo Blair.

Blair soon became the nutritionist for all the champion bodybuilders of the 50’s,60’s, and 70’s and the Hollywood stars. Blair had developed a special proteinpowder that was taken in a unique way, and was putting muscle tissue on someabsolute skeletons. When the Blair bodybuilding students started taking this stuff,the results were like magic. If you don’t believe me, call or write IronMan magazineand see if you can obtain any back issues from the 50’s or 60’s describing RheoBlair’s methods. If they can’t help you, then send a check or money order for$10.00 to Griffin International (address on inside cover) and request copies of theRheo Blair articles. Blair was unquestionably the ultimate guru of bodybuildingnutrition.

Blair had become quite a celebrity in not only the bodybuilding world, but alsoin the world of Hollywood before his untimely death. Fortunately, his assistant,

Freddy Linblad, knew all of Blair’s methods and product formulations, or the entireBlair nutrition knowledge would have died with Rheo.

I was fortunate enough to track down Freddy Linblad several years ago and pickhis brain on numerous occasions. He assured me that the Blair program was stillalive and well, and still performing as well as it did in the 50’s and 60’s. Freddy stilldoes nutritional counseling using Blair’s program and still has that awesome Blair’sprotein powder. I have been using Blair’s protein ever since.

I know I sound like a commercial for the Blair program, but I can assure youthat I have no financial interest whatsoever in the program. I am merely anenthusiastic customer and supporter. I just wanted to let you know that FreddyLinblad is available for nutritional counseling over the phone for FREE. It will onlycost you the price of a long distance call to California. He still has a lab there thatmakes the famous Blair’s protein in limited amounts if you were interested in tryingsome. It is slightly expensive, but if you have the means, it is definitely worth it.


Like I said, I don’t have a financial interest in the Blair’s protein. You don’teven have to tell Freddy that you got his number from this book. My only interestis in helping you achieve your bodybuilding goals. Freddy is a valuable resource ofinformation for helping you do just that. You can contact Freddy Linblad at (213)560-XXXX *. Although over eighty years old, Freddy is healthy as a horse, andstill using the Blair program. He is a wealth of bodybuilding nutrition knowledge,and a pleasure to talk to.

(* Please read addendum re: Freddy Linblad)


Mental Attitude

Zig Ziglar, one of the top experts in the country on attitude and motivation said,“Your attitude determines your altitude.” Your attitude will determine your level ofsuccess, not only in this program, but in every area of your life. Although anexhaustive study of this topic is beyond the scope of this book, later in this chapterI will recommend a few books that have been instrumental in helping thousands ofpeople understand the role of attitude in the quest for success.

The most important thing you need to do right now is believe that this programwill bring the gains you desire, and commit to faithfully following the program foreight weeks. Nowadays it seems to be necessary to explain the word“commitment”. In the age of a 60% divorce rate, kids quitting school at a recordrate, and a nation that says “when the going gets tough…quit”, it becomes quiteobvious that most Americans do not understand or practice commitment in anyaspect of their lives. That is pathetic…and that attitude will destroy ANY possiblechance of success in anything ever occurring in your life.

One of my favorite teachers always used parables to get his message across, soI would like to use a little illustration to help you understand what “commitment”means. Think of your breakfast…or at least the breakfast recommended in thesample diet. Eggs and bacon, right? Now think about what was involved in thatbreakfast. The chicken was involved in your breakfast…but the pig wasCOMMITTED!!! Commitment means that you don’t quit because things startgetting tough. You don’t rack the weight half way through your set of squatsbecause it hurts a little and it’s hard. You don’t blow off a workout because youwant to watch T.V. (T.V. stands for “The Vacuum” because it sucks out yourbrain. All the truly successful people I know watch very little or no T.V.) Youdon’t quit drinking your gallon of milk a day because you’re tired of it or you don’twant to carry your gallon thermos to work or school. You don’t quit this programafter two weeks because you’re not Mr. Universe yet. Stick with it for the wholeeight weeks. Only an eight week commitment to achieve your strength and sizegoals! What have you got to lose? Chances are you’ve been in a rut and not


growing for years. Change now and follow this program or you will probably bestuck in this no-growth rut forever!

Don’t quit something when it gets tough and painful. If you keep pushing andstaying consistent, your successful break-through is usually just around the corner.If you quit too soon you will rob yourself of the success that is within inches ofyour grasp. Those who have the guts to keep going through the disappointments,trials, pain, and set backs always achieve the big successes in life. It is a guaranteedlaw of the universe.

Those who quit when the going gets tough never accomplish anything. If youare a quitter, then welcome to “Weenie Land”. You’ll have a lot of company there,and everybody will have plenty of excuses to justify their miserable lives. You canexpect to wallow in mediocrity, at best, for the rest of your life.

If you have been a quitter in the past, choose to change that right now. Youhave the capacity to change. You were engineered for success, designed foraccomplishment, and endowed with the seeds of greatness. Study the books that Irecommend and start to understand the power that you have available. Start tounderstand how your mind works and start putting in positive information every dayto counteract all the negative seeds that have been planted in your mind over theyears. You can really achieve any goal that you set your mind to. Napoleon Hill inthe classic success book Think And Grow Rich said, “Whatever the mind of mancan conceive and believe, it can achieve.”

Write your goals down with a date that you want to achieve them. A goalwithout a date attached is just a wish. Believe that you can accomplish whateveryou commit to, every day begin to visualize the outcome you desire, and develop aday by day, or week by week plan to attain those goals.

I have included a page with a daily schedule on it. Feel free to make copies of itand use it to help plan your days. I have also included a copy of a training log thatsays, “THINK BIG”. Make as many copies of this as you like and record yourexercises, weights, sets, and reps done at every workout. This will not only logyour progress but will keep you from slacking off. If you look back over threeweeks of training logs and find out that you have been doing the same weight andreps in your exercises, then you know it is time to start pushing yourself. I reallystarted making consistent progress when I started keeping a training log.


I know that this program will provide the results that you have been hoping for,if you really follow it faithfully. I wish you all the best and all the muscle andsuccess that you are willing to work for!

Suggested Goal Setting/Attitude/Success Reading

The Magic of Thinking Big by Dr. David Schwartz

Psycho-Cybernetics by Dr. Maxwell Maltz

Think And Grow Rich by Napoleon Hill

The Greatest Miracle In The World by Og Mandino (This book contains a specialmemo from God, just for you! It is something VERY important that he wants youto know as soon as possible.)

Dianetics: The Modern Science Of Mental Health by L.Ron Hubbard (This book isthe best of them all, if you only read one, read this one.)

Most of these books can be purchased at any book store. You can (andshould) obtain the Og Mandino book, The Greatest Miracle In The World frommost bookstores. I strongly recommend that you get it as soon as possible.Anything that Og Mandino writes is a guaranteed winner.


Addendum 1998

It's been almost two years since "Hardgainer Secrets: Build Up To 25 poundsof Muscle in 8 Weeks" was first released and I wanted to write an addendum tokeep you updated. We have had many people tell me that they have madeoutstanding gains on this program and have had a few people tell me that they weredisappointed with their progress. Almost to a fault, the guys who said that theydidn't make good gains were not training with the intensity necessary to stimulategrowth, especially in the squat.

Let's be honest. To perform the 20 rep squat correctly and really provide thestimulus necessary for muscle growth...it takes guts (or something else!). It's noteasy at all! It's physically painful and it's also a mental battle to keep pushing anddoing one more rep...and then one more rep...and then another rep...until you reachyour goal of 20 reps. Even though you want to rack the weight after about the 12threp!

I know how hard it is...I've done it. I have fallen on the floor as everything turnedwhite and I wondered if I was going to pass out or puke. But folks, I knew that Ionly had to do one set and then the hard part was over. The rest of the workoutwas a walk in the park...relatively. And I knew that I only had to do this twice aweek for only eight weeks. I have to be honest. If I thought that I had to train likethat on squats indefinitely, then my attitude would definitely go sour toward thesquat. But knowing that I only had to keep this up for eight weeks, and that if I didit right that I would grow from every workout, then it became a challenge and Ilooked forward to it. I looked forward to pushing myself to do 5 more poundsthan my previous session, when I could barely force out 20 reps just a few daysbefore with a lighter weight. It got to be like the Rocky movie where the Russianwas beating him really bad. After taking such a brutal beating for so long, each timeRocky would go out for another round he would say, "Go ahead and hit me. Itdoesn't hurt so bad!"


The 20 rep squat is the foundation of the program. If you will stop whining andmaking excuses, suck it up, fight the mental battles and do it right, you will not onlymake good gains...but you will feel good about yourself because you will haveovercome a mental and physical challenge.

If you follow the program exactly as outlined for the full eight weeks, then patyourself on the back. You will have the quiet confidence and increased self esteemthat comes with knowing that you have stuck with something and followed throughon a difficult undertaking that most people will never have the courage and focus tocomplete.

When you have completed this eight week journey, your body and mind will need abreak. Take a week off and start on a program with less intensity and a little morevolume. My course "A Genetically Average Joe’s Guide To Gaining MuscleWhile Losing Fat" would be an excellent choice as a follow-up program(especially if you have added a little body fat while gaining) or my latest course"Genetically Average Joe’s Hyper-Growth Volume Training" (soon to bereleased). These programs will provide a new type of stimulus for muscle growth.The "Genetically Average Joe’s Hyper-Growth Volume Training" course isfairly innovative and cutting-edge and we've seen some outstanding gains from it. Idon't want to give the secrets away but the training is a very effective growthhormone stimulator...and I've got medical research to back it up. It's pretty excitingand a very enjoyable program to perform.

A lot of people have asked me about the sample diet and milk intake. This diet isjust a template. You need to know your own body's dietary needs and basiccaloric maintenance level. If you have a slower metabolism, you will probably wantto adjust the calories downward. You may also want to cut out some of thecarbohydrates. Monitor your waist line and overall appearance and if you feel thatyou are putting on too much fat, cut back on the calories and carbs.

For some of you thin or underweight guys you might even need to eat more than theamounts in the sample diet. When I was thin, I didn't care if I bulked up a bit andput on a little fat. I just wanted to gain muscle and grow as quickly as possible andI knew that I had to pound down a lot of milk and high quality food to accomplishthat goal. I figured that I could lose the extra fat later after I achieved my weightand size goals. It has been my experience that it is pretty hard to gain muscleweight quickly (without steroids, of course) without putting on a little fat too.


Just use some common sense. If you are putting on too much fat, cut back on thecalories and carbs. If you are an ectomorph (thin) and not gaining weight, increaseyour calories and milk consumption.

Now a bit of bad news. You know that I am an enthusiastic supporter of the RheoBlair protein. I have also recommended that my readers call Freddy Linblad, Blair'spartner for free nutritional advice and to order the Blair protein. I recently foundout that Freddy passed away some time in February 1998. Freddy was in his late80's and died of natural causes. I used to say that many people thought the Blairnutrition secrets died with Rheo Blair but that was not true. Freddy Linblad wasstill promoting the Blair program and still had contact with the lab that made theBlair protein. Now, unfortunately, it looks as if the Blair program is now dead. Asfar as I can tell, Freddy was the only person who knew the lab that made theprotein. I asked for the name of the lab several times but Freddy said that he neededto keep that a secret. It looks as if he took that secret with him.

So far I have been unsuccessful in contacting any of Freddy's family. I know thathe had a lot of Blair's writings and also had hundreds of miraculous before and afterphotos of Blair's clients. All that stuff may be lost forever. When Rheo Blair diedseveral years ago his family, not realizing the value of all his stuff, threw away all ofhis writings, supplements, and the equipment he used in making his supplements. Itwas a terrible waste.

Although Freddy is gone, I have quite a few Blair articles that he gave me and havereprinted some of them with this addendum. I am one of the few people in the U.S.that has good quality copies of the Blair Report and the Irvin Johnson (Rheo Blair'sreal name) Scientific Bodybuilding and Nutrition Course. I imagine that the demandfor these will be increasing when people hear of Freddy's death.

I personally got good results with Blair's protein and recommended it often. Iespecially liked taking it mixed as a pudding like Rheo Blair recommended. Youwould pour some heavy cream into a bowl and add the protein powder, beating itwith a fork until it became the consistency of pudding. You then could add somepeach slices or strawberries (both are low carb fruits) and coconut shavings forflavor.

I have found that the OSMO Whey Protein and OSMO Pre-Contest Protein workjust as well and mix as easily as Blair's protein. I like using the vanilla flavoredOSMO proteins because I can add the peach slices and coconut (or other


flavorings) and it tastes great. OSMO proteins have no sugar or artificialsweeteners. They use an herb called Stevia to sweeten their proteins. Stevia is nota sugar or fructose so it doesn't cause an insulin spike. It's perfect for those of uson a low carb diet or people who don't eat high-glycemic carbs. My friend, saysthat Next Nutrition's Designer Protein mixes well with the Blair pudding method,too. He said that the Chocolate Designer protein, when mixed with the cream,tastes like chocolate pudding. I'm not exactly sure but I think that there is somekind of sugar or sweetener in Designer Protein. That's not necessarily a bad thing,but I mention that because I know that a lot of guys are trying to avoid sugars andother high-glycemic carb sources.

Due to many requests, I have recently started working (occasionally) on theFitness Tips Newsletter. As of this date (March 1998) the first issue is not yetcomplete. I still want to be sure that there is really enough of an interest in anewsletter for hard gainers. If you would be interested in subscribing to thenewsletter, then please send me a short e-mail me know that you would beinterested in receiving information about the newsletter. If I get enough people whosay that they would be interested in the newsletter, I'll put it on my priority list. Youcan e-mail me at – [email protected]


Rare Rheo Blair Special Report

The following pages are a reprint of information originally type written by RheoBlair. These pages were given to all of his students when starting on the Blairprogram. This information is Blair’s personal recommendations to his students andis extremely rare. Freddy Linblad and myself were probably two of very fewpeople to have this information. Since the passing of Freddy Linblad I thought thetime appropriate to release these invaluable documents.

Enjoy!


BLAIR'S PROTEIN WAY OF LIFE:

How to mix the protein drink

A man normally uses the 1/3-cup measuring scoop filled level with Blair's InstantProtein (or the 1/4-cup scoop filled heaping) mixed with a glassful of liquid. A ladynormally uses the 1/4-cup scoop filled level. Using the blender, a man mixes four ofthe 1/3-cup scoopfuls (same as one and one third cupfuls) to the quart; a lady usesfour 1/4-cup scoopfuls, or a cupful, to the quart.

The 1/4-cup scoop filled level with protein equals approximately 18 grams ofprotein; mixed with a glassful of half-and-half it comes to about 26 grams. The 1/3-cup scoop filled level (or the 1/4-cup scoop filled heaping) yields about 24 gramsof protein; mixed with a glassful of half-and-half it's approximately 32 grams ofprotein.

The preferred liquid for mixing the protein is half-and-half, and for a good reason.Nature seems to indicate that protein and fat should be taken in even balance. Milkwith 3% protein is balanced with an equal amount of fat. Likewise eggs, meat, etc.

Blair's Instant Protein is extracted from milk and eggs without this normallyoccurring fat; both eggs and milk were defatted in processing. Whole milk isnormally balanced by itself, so if we mix the protein with milk we throw off thisnatural balance. However, by mixing the protein with half whole milk and half heavycream we restore some of the fat removed during processing and we achieve aproduct more normally balanced as to proportions of protein and fat.

Remember, you are not actually drinking half-and-half when you follow thissuggestion. The protein with half-and-half makes a "milk" drink which is equivalentto whole milk in the balance of protein and fat. It is thick and creamy because it isconcentrated.

The "half-and-half" sold by most dairies is not a true "one half" plus "one half" butit can be used. We prefer to mix our own, using one-half whole milk and one-halfheavy (whipping) cream. We recommend using raw milk and raw cream if it isavailable.


Do not be alarmed that we suggest using cream, for cream is not necessarilyfattening for all people. By eliminating from the diet the high carbohydrate foods(those high in starch and sugar) you may find the body uses fats for a superiorsource of energy. Fats in the diet often tend to burn off accumulated body fat.

This protein drink made with half-and-half is delicious and tasty, especially if youmake sure that the milk and cream are VERY COLD!

(for other liquids to use in mixing the protein, see WEIGHT WATCHERS on pagefive and VARIATIONS, page six)

Additions to the protein drink:

When you wish to flavor the mixture, you may add some vanilla or other favoriteflavoring. Whatever flavoring you care to add, Blair's protein always tastes likemelted ice cream. Notice that we offer three good flavorings (see Blair's orderblank).

If you wish, you may add a raw egg or two to the glassful of protein drink toprovide a higher biological value. A whole egg adds about six grams of protein. Werecommend that you use the whole egg, both yolk and white, and fertile if possible.

When you wish to make the mixture thicker or more like an ice cream malt, tryadding some ice milk cubes. Just put milk or half-and-half in the ice cube tray andfreeze. Adding a few cubes to the blender mixture keeps it cold and improves bothtexture and taste.

For the addition of oils, see VARIATIONS on last page.

HOW TO DRINK THE PROTEIN DRINK

The way you get this protein mixture into the stomach is important. Mistakes at thispoint can spell disappointing results. The protein drink is never to be gulped. It is tobe sipped slowly. Some persons should take at least 30 minutes to get the glassfulswallowed.

The same goes for milk, which ought always to be sipped slowly, taking fifteenminutes to sip a glassful. To make it easier, use a straw and pinch the end together.


This puts milk into the stomach at the same rate a baby does, and that is the bestway.

Now, we don't suggest sitting and looking at the drink for thirty minutes! Sip itslowly while you keep busy at other things like getting ready in the morning,working, studying, working out, etc.

You might do as Don Howorth does. First thing in the morning he would mix orpour the protein drink and start sipping. Then he'd shower and sip some more.After shaving, some more. After thirty minutes or so he's ready to sip the last andstart the day's work.

This slow sipping is important. Many people I meet do not have the ability to digestfoods as efficiently or to metabolize them as readily as they should. Putting foodsinto the stomach slowly helps to handle them more efficiently.

The way you use water and other liquids can also influence digestive efficiency. Tryto get at least eight glassfuls of liquid each day (including your protein drinks). Butavoid taking large amounts of water with meals as this may seriously dilute thedigestive juices.

Rather, sip water between feedings, taking one or two PEPTAIN HCL tablets tohelp maintain the level of stomach acids. If you are trying to gain weight, try sippingmilk (with Peptain) between meals instead of water.

Take Smaller Feedings

The protein drink makes a full meal; nothing else need be taken with it. It isimportant that we learn to take small feedings and to take them oftener. That is whywe do not recommend three meals a day. Better to take protein snacks slowly allday long, in five or seven (or even ten) small feedings. This tends to encouragemore efficient handling of our food. With this discipline we may possibly eat less involume and still receive more real nourishment.

The stomach is normally the size of the two fists put together. When we are eatingsmall meals, the stomach tends to shrink back to its normal size. For better handlingof food, try never to fill the stomach more than 2/3 full. Take only the equivalent ofa 6-or 8-ounce glassful in volume at a time.


You may wish to keep a pitcherful of the protein mixture in the refrigerator or carrya thermos so you can have protein available at all times. Sip it as regularly aspossible while working or studying. This can take the place of several of your mealsor all of them, as you wish. By the way, our 5-cup plastic shaker is very handy tokeep a supply of protein ready and sealed at all times.

Those just starting the high protein diet should use smaller amounts to begin withand gradually increase the daily intake over several weeks. This gives the body achance to increase its efficiency in digestion and assimilation so that it can handlegreater amounts of this important life-giving substance.

We have found that when one increases the protein intake he may want to decreasethe amount of potatoes and bread and cereals, as well as of salads and vegetables inthe diet. These other foods take a secondary place to protein and they should notbe allowed to displace protein in the digestive tract.

We feel that some people can handle more protein and handle it more efficiently inthe proper length of time when they include an appropriate amount of the proteindigestant, Peptain HCL. How much should one use? The more protein, the moredigestive assistance one may require. Again, a person's own digestive efficiencydetermines how much assistance he needs in order to handle protein in goodamounts and in the proper length of time.

These busy days some people fall into the habit of missing meals. Some are just nothungry on rising, which could be due to eating too large an amount the eveningbefore. In weight control, missing meals can be serious. Morning is the time thebody needs protein more than any other time, after being without food for abouttwelve hours. It is important to provide protein of good quality early in the day.We feel that ideally never an hour should go by without some protein going into thestomach. Small amounts taken often - this is a valuable secret. But miss meals,never!!

How to swallow the capsules

The supplements should never be used without food. Do NOT take them on anempty stomach. Always use them with food of some kind.


We find that nothing is better than the protein drink as a medium for getting thesupplement capsules swallowed. Whatever supplements you are using should betaken along with your protein feedings and other meals. Just slip down theappropriate supplements for that time of day as you swallow the protein drink,some milk or the like.

It helps to hold the gelatin capsules in the mouth for a full minute (two are better) inorder to soften them for quicker dispersion (emptying) in the stomach. Keep themmoving or they'll stick together!

Some of us find it convenient to count out the portions of supplements ahead oftime to avoid opening bottles so often. Some keep the portions in small cups orplastic bags, ready to use at the right time.

USING OTHER FOODS

As to other foods to use, try to concentrate on proteins, and avoid or eliminatealtogether the starches and sugars (carbohydrates). Most Blair students soon learnthe wisdom of using no grains, flours, cakes, pastries or the like. They don't usejuices, honey or molasses because of their high sugar content. They use very littleof fruits or vegetables. They avoid starch foods and sugar-bearing foods, feelingthat such foods don't belong in a health-building diet.

For an evening meal we suggest a piece of beef, lamb or poultry. Perhaps a slice oftomato or raw onion, purely for seasoning purposes. Some cheese (cottage cheese,natural Swiss, cheddar) so as to include a calcium-bearing food to offset thephosphorus in the meat. Perhaps a tender heart of celery heaped high with creamcheese for something chewy. A half a devilled or hard-boiled egg. That should beplenty, unless you wish to include a sip or two of the protein drink or half a glassfulof buttermilk. The meal must be small, though!

When you feel you simply must have some fruit or vegetable, the peach and thetomato have the least bulk and probably the lowest carbohydrate value and wouldtherefore be the most innocent to use. Perhaps you could satisfy your craving withhalf a peeled apple.

Other foods we find compatible with the Blair program include sour cream,unflavored yogurt, buttermilk, acidophilus milk, custard, butter, margarine,mayonnaise.


FATS SLOW DIGESTION

As to the fat intake, that is up to the individual. We have some students who use aquart of heavy cream a day. Others simply can't because the extra fat tends to slowdown the digestion so they are not handling enough protein to meet their needs.Again, some body-builders cannot make gains without a good amount of cream inthe diet. By experimentation you may determine for yourself how much cream andother fats you wish to include in the diet.

A special note:

We find there are some people whose intake of protein has been only 30 to 40grams a day. Their bodies are not geared to handle the amount of protein theyshould be handling every day as a result of this continued low intake. Their dietaryhas instead included fruits, vegetables, salads, potatoes, breads, cereals, dessertsand pastries. Such foods have displaced other and better foods containingimportant body-building amino acids.

These people find it helpful to use the product LACTAID to assist in digesting milkand milk proteins. Also recommended is our very efficient protein digestant,PEPTAIN HCL, for those who do not have the necessary digestive juices to handleproteins well.

People who have done fasting, who have used juice therapies, or who have lived ona vegetarian-type diet are apt as a result to endure a low protein intake. In somecases it has taken years to bring up the efficiency of their protein digestion. Blairhimself was at one time a faster and a vegetarian. When he became interested in abetter protein intake, it took years to build up his ability to handle the amount ofprotein needed to do a good job of rebuilding the body.

FOR WEIGHT WATCHERS

On a weight control regimen, you may find that protein helps keep the nutritionhigh. A good protein intake can avoid the deterioration of skin that oftenaccompanies a reducing period.


Some find they enjoy mixing the protein with unsweetened grapefruit juice. Not withgrape juice, which is too high in sugar. We might also suggest using orange juice orcarrot juice.

For those who find that using the protein with half-and-half or with whole milk (oreven with non-fat milk) tends to add unwanted weight, it is possible to mix theprotein with a non-caloric (sugarless) non-cola bottled drink such as diet orangesoda or Fresca. This proves to be a delightful way to take the protein and oftenhelps control the weight problem. At the same time it provides good protein intaketo prevent deterioration of skin tissue.

A raw egg and a teaspoonful of safflower oil can be added to the protein drink.Including the vegetable oils up to 20% of the total fat intake has been found helpfulin some cases. Usually this amounts to about five teaspoonfuls a day. One shouldnot use more than 20%, we feel, and one should be sure to supplement the VitaminE intake in order to prevent the peroxidation (rancidity) that the vegetable oils tendto produce within the body.

The Blair program as we recommend it proves to be very helpful to the weightwatcher, because of the high protein intake for one thing, and because of thepractice of taking smaller meals and eating more often.

VARIATIONS

You need not use the protein in exactly the same way all the time. It is delightfullypleasant every way you mix it. There are many differences in biochemistry amongindividuals, so you may wish to experiment with various ways of mixing the proteindrink to find what suits you best.

There are times when even a bodybuilder may wish to use the protein in skim milk(non-fat) in order to "lean up" for a contest. Again, there are times when one maywish to conserve more protein for tissue building and would therefore prefer usingthe protein in half-and-half.

At other times he may use the thinner half-and-half sold in stores or reduce theamount of cream in his home-made half-and-half mixture in order to help speed upthe digestion of protein. Fats in the stomach tend to slow down the digestion.


At other times, one may use the protein in pure cream, with no milk at all! Onepours cream into a bowl and stirs the protein powder into it, making a delightfulpudding to be eaten with a spoon.

Also, one may vary the ways he uses the protein during the day. On going to bed,for instance, one may prefer to take. the protein with whole milk, either hot or cold.For greater energy level during the day, one may start out with a breakfast of proteinwith half milk and half cream.

On days off from exercise, days of less energy output, one may use the proteinwith whole milk or with store half-and-half. Adjust it to your needs and preferences.

Bodybuilders and others with a weight problem or a tendency toward a smoothmid-section may find it helpful to add up to five teaspoonfuls of vegetable oils perday (like safflower oil, corn oil, cottonseed oil, peanut or walnut oil). But be sure toinclude at least 100 Intl. Units a day of Vitamin E to assure against the rancidity thatdevelops when the body processes vegetable oils. Using the vegetable oils cancause a detrimental Vitamin E deficiency.

IN SUMMARY:

• Sip, don' t gulp ! Take protein in small feedings. Eat oftener; take protein snacksall day long!

• Try to balance protein and fat intake.

• Swallow supplements always with food. • Eliminate starches and sugars; don't skip meals!

YOU are made of protein, so a protein diet builds YOU better.


Addendum 2000

When I wrote this book back in 1996, I was pretty adamant that mostsupplements were more hype than helpful for gaining muscle mass. And that waspretty much true at that time. Creatine Monohydrate and whey protein were theonly supplements I recommended.

A lot has changed in the past few years. Mainly the reclassification of certainhormones to the status of nutritional supplements under the DSHEA act.

I have personally gotten some good results with some of these supplementswhen combined with proper, brief, intense training and a good diet. NOsupplement can compensate for inadequate training and diet.

These “pro-hormone” supplements are worth looking into as they may giveyou a little advantage in gaining muscle mass.

My research right now seems to indicate that two of these pro-hormones aresuperior for building muscle mass and strength.

19-Norandrostenedione and Androdiol have been a very effective stack.Research seems to suggest that you should not exceed a daily dosage of over 500to 600 milligrams per day of these pro-hormones.

There is also some homeopathic Human Growth Hormone products nowavailable that look very promising.

You can get more information about these pro-hormones on my web site at:www.trulyhuge.com

Fitness Tips Newsletter Update


I mentioned in a previous addendum that I was considering a monthly printnewsletter for hard gainers.

Now that I am on the World Wide Web, I have turned this newsletter ideainto an online newsletter. I now send an issue out every week by e-mail. And bestof all. . .it’s FREE!

You can sign up at by e-mailing - [email protected]

I currently have 22,000 subscribers throughout the world. Many hard gainershave written me to say the newsletter is not only inspiring, but the information keepsthem on track and gaining.

I hope to hear from you soon as a new subscriber!

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Finally released, provides a new type of stimulus for massive muscle growth. The"Hyper-Growth Volume Training" course is innovative and cutting-edge and we'veseen remarkable gains from it. This program is an extremely effective growthhormone stimulator and packs on mass, strength and power faster than youwould've ever thought possible! This manual will show you...

* Intensity and volume, how much is enough?

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* And many more muscle building secrets and techniques.


Get ready for Hyper-Growth when you start this program! Plus ifyou your order right now, I will include the following two extrasabsolutely FREE!!!

FREE BONUS #1FitBody Software allows you to keep track of your nutritional, fitness,and wellness records. By adding foods to meals throughout the day,FitBody compares the nutritional intake against one of ten user defineddiet plans. The results are displayed in an interactive food label or on abar graph display. Nutritional analysis can be performed on a meal, aday's meals, or over a specified period of time. FitBody also keeps trackof your workout program by logging your exercises and charting yourprogress. Similar functionality is available in the wellness modulewhich allows you to log your, blood pressure, cholesterol, recovery,etc.

FREE BONUS #2You need lots of protein to make big gains and just to make sure thatyou keep some variety in your protein drinks, we are including a specialreport written by Dennis Weis entitled "Blender Magic" with fourteentasty recipes for protein drinks that you can mix up quickly and easily inyour blender. This special report is reprinted with the permission ofDennis Weis, a well-known bodybuilding training and nutrition authorwho regularly writes for IronMan, MuscleMag International, and hasauthored and/or co-authored such famous bodybuilding books as"Anabolic Muscle Mass", "MASS!", and "Raw Muscle".

The GAJ Hyper-Growth Volume Training manual is a PDF Book, alsoknown as a digital book and there is no shipping charge because youdownload it instantly after you order! You then have the option ofprinting it out on your computer printer. Get all this now for only$27.00.

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Daily Schedule6:00 AM 3:30 PM

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Hardgainers secrets 4 fast gains