I had personal trainer, also a close friend, who helped me put on size and he kept everything simple. To gain size rapidly and remain in a state of natural health follow these simple guidelines:
- I managed to gain over a stone in weight and really bulk up in
2 months.
1. Stop drinking alcohol! - I had tried to gain size many times before, and never sacrificed alcohol. My personal trainer stressed the importance of this to speed up results and it really proved to work. For the months I wasn't drinking I felt extremely healthy and managed to achieve a lot more. If you can't have a night out without drinking, either avoid bars and night clubs, and go cinema, restaurants etc. Or focus on day game during this time and use the evenings to work on income generating projects at home. This is what I did.
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2. Drink lots of water - Water is like your bodys natural fuel. Drink little and often. This is key for any form of diet, and will make you more alert and active, and always keep you switched on. Take the Volvic challenge!
3. Cut out processed food and fast food = junk food! - You don't get enough nutrients and goodness out of processed food, and I don't even need to go there with fast food.
4. Balanced Diet - Eat lots of natural proteins, don't rely on the shakes - tuna and chicken are rich in protein. Your body will need plenty of fuel aswell, so eat plenty of carbohydrates, preferably brown pasta and rice. A carb drink such as Lucozade sport can increase energy levels at the right time. I was advised to have half a bottle after workout, and then the other half the following morning.
5. Eat plenty of fruit and veg - at least 5 portions a day, and drink lots of fruit juices aswell.
6. Protein shakes. Syntha 6 is a great protein drink because its 6 different types of protein. You should have a shake first thing in the morning, and then straight after workouts. Do NOT try to overdo it with the protein, it can cause protein poisoning, liver damage and bring you out in spots or blemishes.
7. Workout 3 or 4 times a week and stick to a routine. - Discipline is key. Don't miss a session because you cant be bothered and then try to make up for it by doing too much the following week.
8. Routine - work back, chest and shoulders - one muscle group each session. 4 different exercises, 4 sets on each, 8-10 reps each set. Before each session I warmed up with 5-10 mins on the treadmill, and at the end of each session did some crunches and abs workout. Do an extra day every couple of weeks to do your legs.
Avoid sessions working on your arms, because your arms will be worked in other sessions. And if you punish your arms too much, you won't be able to lift a lot elsewhere when working your back, chest, shoulders.
9. Rest properly. Do not workout everyday, you will burn out and hinder the effects. Healthy sleep is essential. Get to bed/sleep before 12 and get 8 hours every night.
* After 2 months following your own routine adhering to these guidelines, I GUARANTEE you will put on size, and have a much improved physique. You will also feel a lot healthier and be aware of this. It helped my game in this way to as I found I was always on-the-ball, and had better responses as I could think fast. It helped to cancel out those awkward pauses when you run out of material. Natural health is like workout for the brain and is vastly under estimated in game. I personally recommend adapting your lifestyle as you could improve your game by up to 20% by leading a healthy lifestyle.
CHAT
