In a world of increasing obesity, gaining weight is often looked upon as a problem that is nice to have.
Don't they understand how confusing and frustrating it can be for a naturally skinny person to gain weight and build muscle?
How do I know this?
Because I used to be skinny. Desperately skinny.
The worst part was the unwanted advice I would get from well-meaning friends and family, which usually went like this...
"Hey toothpick, you should eat more."
And my sarcastic reply...
"Really? I never thought of that. Thank you, O wise one!"
If it were as simple as eating more, we would all gain weight, wouldn't we?
But the reality is different.
Gaining weight as a naturally skinny person can be a bloody hard thing to do.
However, there's an easier, more effective way.
But before I get to that, I want to explore three habits that are stopping you from gaining weight.
And then I'm going to give you the proven strategies I've used to not only increase weight and muscle but also make those gains permanent.
I came into this world a chubby baby, but it didn't stay that way for long.
As soon I could run the I the baby fat melted away very quickly.
Apparently, I never had a big appetite. But I always remember loving food.
Being skinny didn't bother me until my teens. By then I was more self-conscious about how I looked to the outside world.
Also, I was more aware and sensitive to the negative comments about me being underweight from family, friends and complete strangers.
Also, I was more aware and sensitive to the negative comments about me being underweight from family, friends and complete strangers.
"You eat like a small child."
"I've seen more meat on a chicken leg."
"Man, you got no ass!" That one really hurt me.
In desperation, I tried to gorge on as much junk food as I could. I didn't even care if I got fat - anything but skinny.
Of course, this was a mission impossible. When you're naturally skinny, it's tough to keep eating and eating.
Later on, I realized this desperate strategy was a complete waste of time.
Millions of years of biological evolution have made the human body very adept at controlling a balanced state.
Did you know that our digestive system produces a hormone called cholecystokinin that controls our appetite?
It knows when you're full. So when you eat more than you usually do, it feels like your having to force yourself.
But forcing myself to eat didn't produce any significant gains.
Later, I learned that it's not the quantity but the quality of the food you eat is far more critical to you gaining weight fast.
Regularly eating unhealthy processed food wasn't giving my body the nutrients it needed to increase weight and build muscle.
Every Saturday I'd go to Costco's to bulk up on food for the week ahead.
Pushing the trolley through the aisles, I was struck by the immense variety of food that is available to us.
We have more choice than any other time in human history.
But here's the thing.
Most of what we choose to eat is pure garbage. It has little to no nutritional value.
And it made me take a long hard look at what I was eating.
What I discovered shocked me. Turns out my diet was 80% carbohydrate's, but it gets worse...
They were simple carbs - the worst type!
I'm talking about fries, bagels, and donuts. They were my daily snacks and pasta was my main meal at least five days a week.
By then I was in my mid-twenties, 6ft tall and weighing 130 Ibs - a string bean.
My diet was severely lacking in good quality protein, and without protein, I was never going to gain muscle mass.
But the realization was a turning point. Everything changed after that.
I made the deliberate choice of learning everything about nutrition.
I soon understood the difference between calorie dense and nutritionally dense foods...
And with this knowledge designed and applied healthy eating habits into my daily life.
That was 5 years ago.
Today I weigh 196Ibs and I've been this weight for the last four years.
Of course, it didn't happen overnight.
It took a few months of trial and error before I began seeing the results. But the time and effort were worth it.
I'm just an ordinary guy and if I can do it, you can do it too.
However, change only happened when I became more aware of the choices I was making.
The choices we make soon become habits. Some are good, some are bad.
That's the first step, increase your awareness of the diet your eating.
I quickly realized three habits we're sabotaging my ability to gain weight and they're probably doing the same to you.
I know these will sound familiar.
Most skinny people's eating habits suck.
They're either eating too little or eating inconsistently.
I was the same. I would skip breakfast or lunch, then gorge on a large calorie dense evening meal to make up for the lost calories.
But here's the deal...
Our bodies can only process and absorb about 1000 calories in one sitting.
What's more, if you've got the body size of an ectomorph your calorie absorption rate would be even less.
You would be far better off eating regular small meals during the day .
Doing this ensures you're absorbing as many nutrients and calories in one sitting.
And with small regular meals, you avoid getting bloated.
In fact, most health experts recommend skinny people should eat between 4 to 6 meals a day.
If you're like most skinny guys, you probably don't have a clue.
In fact, they don't even know the number of calories they need to maintain a healthy weight.
And that's a big problem.
Because everything that you do to try and gain weight is guesswork.
If you're serious about gaining weight you've got to know and track your numbers.
Fortunately, its easy to find out.
The first step is to calculate your Basal Metabolic Rate (BMR) which is the amount of energy (calories) you're body requires each day to function while resting.
That's right, your body burns calories while sitting and sleeping.
The formula uses your weight, height, age and gender as follows:
BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5
BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161
Here's how I worked out my BMR:
(Weight 88.9kg x 10) + (Height 182.9cm x 6.25)- (age 31 x 5) + 5
889 + 1143.12 - 155 + 5 = 1882.12
My basic calories needs are 1882.12 calories per day.
On its own, the BMR is no use to us unless we lie in bed 24 hours a day.
We also need to factor in how much energy we exert while we're active.
To do this, we use the Harris-Benedict Formula.
The formula takes your BMR and applies activity factors to calculate your daily energy expenditure needs.
Below is the range of activity factors you can apply to the Harris-Benedict Formula.
Just choose one that's most relevant to your lifestyle.
If you're sedentary (little or no exercise) :
Calorie-Calculation = BMR x 1.2
If you're lightly active (light exercise/ 1-3 days/week) :
Calorie-Calculation = BMR x 1.375
If you're moderately active (moderate exercise/ 3-5 days/week) :
Calorie-Calculation = BMR x 1.55
If you're very active (hard exercise/ 6-7 days a week) :
Calorie-Calculation = BMR x 1.725
If you're extra active (very hard exercise/ and physical job or 2 x training) :
Calorie-Calculation = BMR x 1.9
I'm moderately active, so my calculation looked like this:
1882.12 x 1.55 = 2917.28
I need to consume 2917.28 calories every day to maintain my current.
When you've worked out your maintenance level all you have to do is exceed that level to gain weight.
Many health experts agree that gaining 1Ib a week is a healthy way to gain weight.
One pound is equal to approximately 3,500 calories per week.
For healthy weight gain add an extra 500 calories each day above your maintenance level.
So, this means increasing your calorie intake by 3500 calories per week.
Here's a comment I recently read from a weight gain forum:
"In the morning I have a bread and peanut butter, full-fat natural yogurt, washed down with a glass of milk.
For lunch, I'll have a grilled cheese sandwich, potato chips, and a banana.
For dinner, I usually have Italian, lots of pasta, salad and some cheese.
Later in the evening, I'll have a bagel and peanut butter.
Before bed 3 scoops of Ben and Jerry."
Can you see a problem here?
Most of these foods, apart from the pasta, peanut butter and milk are going to make you gain weight.
Because they have little to no nutritional value. You might as well not eat them at all.
A common habit with natural skinny people is their incessant need to snack on potato chips and sandwiches.
Potato chip sandwiches was a favorite daily snack of mine!
The fact is, many skinny people's diets are working against them.
The diets are low in nutrients, especially sources of quality protein and healthy fats.
But you can change this by replacing them with healthier options.
Here's a list of the foods I eat regularly:
It's not an exhaustive list, but it's a good place for you to start.
I love to eat. But when it came to cooking I was a disaster in the kitchen. I hated it.
But I soon realized that by not cooking I wasn't in control of my eating habits.
Nine times out of ten I would choose the fast food option.
It was easy even though it was making me unhealthy.
By making it a pleasurable experience learning to cook became much easier.
Not only that, the payback was enormous in terms of improving my eating habits and my health.
You're probably thinking... "I want to, but I don't have the time."
You and I have the same 24 hours in the day so that's a lame excuse.
I was saying the same thing but I got around the time issue by planning in advance.
Here's what I mean...
On Sunday's I would prepare big batches of...
Basically, enough to last me the whole week and freeze them in containers.
In the morning I would take a container and let it defrost.
By the time I got back from work in the evening, I would stick it in the microwave and there I had an easy healthy meal prepared in minutes.
I can't emphasize enough how this simple hack can transform and simplify your life.
You may not realize it but the words that you communicate to yourself (inner voice) and to other people greatly affect your results.
Here's what I mean.
When I was failing at everything to gain weight I became very good at coming up with excuses.
"I must have a fast metabolism"
"I'm naturally skinny so I can't build muscle"
"I can never put on weight"
"I'm just not motivated"
Any of these sound familiar?
At the time I didn't realize these excuses were sabotaging my results.
At the gym looking at these big muscular guys I would say to myself "I could never get a body like that."
Talking about undermining my chances!
Again, this is about awareness.
When I realized it, I stopped the excuses and changed the inner scripts in supporting me rather than undermining me.
This didn't happen overnight - it takes a time and practice - to reprogram years of negative self-talk, but it was worth it.
So, my advice becomes more aware of the self-talk and excuses you give yourself and to people why you're not gaining weight.
Write them down and rewrite the story to one that supports your goal to gain weight fast.
There's a good chance it's holding you back.
Whether you're a teenager, in the prime of your life, or over 60 its essential to maintain healthy testosterone levels.
High testosterone enables you to build muscle and strength and reduce body fat. However, this male sex hormone is vital for so much more. It also fuels your sex drive and libido, increases energy and vitality.
As you age, testosterone naturally declines by 1% every year after the age of 30. Over time, declining testosterone levels result in a variety of health issues including depression, erectile dysfunction, fat gain, low libido, depression, lack of energy, hair thinning, and muscle loss.
We aim to educate our readers about bodybuilding steroids and how to use them sensibly to minimize the health risks.
But, we don't recommend steroids, because of the side effects, costs, and legal implications involved.
We recommend using 100% safe and legal steroid alternatives such as DBAL and Deca Dura alongside a proper diet and training program. Click here for full details.
Young men and teenagers are under more pressure to look big and muscular.
Many are doing it the smart way by working out and eating right. But increasing numbers are turning to anabolic steroids with no clue of the health dangers involved.
The worst time to be experimenting with powerful drugs is when you're young because the body and brain are still developing.
If you're thinking about taking steroids, this article will educate your young dumb-ass about the dangers, why they're unnecessary and even counter productive at your age.
If you’re under 25, you don’t need steroids.
I know it's not what you want to hear, but here's why.
From mid-teens to mid-twenties the body produces more natural testosterone at any other time.
And if you don't know already, testosterone is the sex hormone that makes you big, strong, horny and more attractive to women. It makes you what you are - a man.
Its also the reason you suddenly got bigger, hairier and spottier during puberty.
It's after your mid-twenties when you should even be thinking about steroids because it's around this time that natural testosterone levels have peaked and begin to fall.
From puberty to your mid-twenties the body is running its own testosterone cycle.
Only after your mid-twenties should you be thinking about steroids because natural testosterone levels will have peaked and then begin to fall.
Did you also know that anabolic steroids are based on testosterone?
Yep, steroids are the synthetic form of the hormone that's produced in the body.
Even though it seems counter-intuitive, injecting synthetic testosterone suppresses the bodies natural testosterone. For this reason, taking steroids is counter-productive when you’re young.
What’s more worrying is that anabolic steroid abuse creates a dependency.
When the body is regularly flooded with synthetic testosterone, natural production shuts down.
Over time, this can permanently shut down. Once this happens you're looking at HRT injections for the rest of your life!
Androgenic and anabolic steroids directly affect receptors in your central nervous system. Testosterone activates many of these receptors that are still performing functions critical to the development of the body.
Injecting anabolic compounds interferes and stimulating these receptors before they've created a full working hormonal framework that's supposed to sustain you into adult life.
Steroids will mess up your hormonal development. If you’re dumb enough to be taking performance enhancing drugs before the age of 25 you're messing with your future life.
There’s a good reason why auto insurance is ten times more expensive for males under 26.
The reasoning skills of young men have not fully matured, they're more impulsive, less averse to taking risks and therefore, more likely to be involved in a car crash than any other age group.
Growing evidence shows that taking steroids when young affects brain development and mental functioning.
In particular, young steroid users are more susceptible to aggressive behavior, mood swings, and depression when they come off steroids.
Steroids may give you an outside appearance of strength and muscular endurance. But this can be deceiving when you understand what steroids can do inside the body.
For example, steroids weaken the heart by increasing bad cholesterol and decreasing good cholesterol. High levels of bad cholesterol increase the risk of heart attacks and strokes.
Steroids such as Dianabol can be highly toxic to the liver. Overdosing and long-term abuse can lead to a fatty liver, liver failure and cirrhosis of the liver.
Taking steroids while young can inhibit the growth of healthy bones and stunt growth. Steroids also inhibit the growth of healthy bones in teenagers and young adults.
As well as age, only consider steroids when you've reached your natural limits.
Reaching your physical limits can take years of consistent and dedicated weight training, buts its necessary.
Anabolic steroids will boost muscle growth and strength, but they won’t grow or strengthen ligaments and muscle tendons.
The tendons and ligaments can't cope with the extra load the bigger muscles can now lift, and this eventually leads to ligament and tendon damage which can take several months to heal.
Even with years of training tendon and ligament injuries are still common. The best way to minimize the risk is to learn the right techniques from a qualified trainer.
It's important to acquire a better understanding of your body's limits as well as incorporating proper supplementation and optimal recovery periods into your training set-up.
Don’t be one of those guys or girls who regret their stupid mistakes and wish they had waited.
For cleaner safer mass gains check out the natural bulking stacks from Crazy Bulk - the world leaders in legal steroid alternatives.
I get a lot of dumb-ass questions like these:
"I’m 20 pounds overweight have a body fat percentage of 25% and I’ve been working out for three months can I use an Anavar only cycle to get ripped?"
These people are clueless.
They think steroids are fat burners to burn off their belly fat because they're too lazy to do it in the gym.
Steroids are not fat burners, and they will not make you lose weight.
In fact, taking steroids when you’re overweight or out of condition can even make you more unhealthy.
To experience the shredding effects of a cutting compound, you're body fat ratio needs to be very low. We’re talking 10% and lower.
If you’re overweight, you're not ready for steroids. You're far better off by working out more and eating a diet that puts you into a calorific deficit.
Any pro bodybuilder will tell you that most of their gains are the result of years of hard training and sticking to a strict diet.
Unfortunately, most young guys think steroids are going to build muscle for them as if by magic.
Diet and nutrition influence your results more than anything else, even training.
But you need a good foundational understanding of nutrition, and this takes time because there's a lot to learn.
For example, you need to know about
As you can see, there's a lot more to getting big and strong than popping pills.
Training is the second most important foundational step in muscle building. And again, most young people are clueless about it.
They think training is only about piling on mass.
No it's not.
They key objective of training is learning the correct form to minimize the risk of injury.
You need to know the techniques and variations to train for bulking and cutting.
One of the biggest mistakes is not taking the time to recover.
The clueless mistakenly think muscle growth comes from pumping weights and that resting is a waste of time.
They don’t realize muscle tissue is broken down during training while new muscle growth happens during rest and recovery.
When it comes to building muscle, there's a lot to learn and apply.
To be successful, you need the discipline to stick at it and follow through, especially on days when you’re not in the mood and believe me; there will be a lot of those days.
If you’re pinning your hopes on getting big by just taking AAS’s without the required work ethic, then you don’t have the discipline to succeed. You might as well do something else.
Do you have the mental strength to handle the side effects?
Everyone has different tolerant levels. Some will experience mild side effects while others have severe reactions.
In general, the younger you are, the less able you are to cope mentally with the side effects.
For example, hormonal changes can cause gyno (male breasts), hair loss, acne, low libido, high blood pressure and bloating.
There's also the toxicity. Steroids can damage the liver and other major organs.
On top of that are the emotional side effects ranging from mood swings to aggression.
Do you have the emotional stability and maturity to cope with the side effects along with all the other stuff going on in your life?
The first step is a mindset change.
You need to accept anabolic steroids only produce results when the two most essential foundations - diet and training - are in place.
Remember, under 25 you've more free testosterone flowing through your body than guys over 25. So, take advantage of this window of opportunity, rather that f**k it up with steroids.
Secondly, you need to have reached your natural limits which won't happen over night. It may take a couple of years, depending on your genetics, diet and how consistent you are with training.
Although there are no shortcuts, legal steroid alternatives are a safe way to accelerate results and keep you motivated.
Unlike anabolic steroids, there's no side effects to worry about or the hassle of getting a medical prescription.
Unfortunately, only 5 people out of 100 will dedicate the time to doing it the smart way. Which group are you in ?
For more details click here.
If you're finding it difficult to lose weight or the results are not coming fast enough, there's a a good chance your metabolism has slowed down, or worse, stopped altogether.
Your metabolic rate has a huge influence on how effectively and quickly you lose weight. The faster the metabolism the faster the rate calories are burned, whether you're working out or sleeping.
If you feel the fat isn't dropping off fast enough the following steps will help kick start your metabolism.
If you've done your homework, then perhaps you already know it may seem counterproductive to lose weight and build muscle at the same time.
Research has shown that a caloric deficit is required to lose fat, meaning you must eat fewer calories than your body needs so that fat is used up for energy.
On the other hand, building muscle demands a caloric surplus. This means you have to consume more calories so that your body can build new muscle tissues.
One of the most difficult things to achieve during a cutting cycle is not losing the muscle you've worked so hard to build up.
Even though you want to preserve the lean muscle and lose the unwanted fat your body may have different ideas.
Compared to cutting, bulking is a walk in the park. You’ve got to be on top of your calories and making sure the balance between cardio and strength training is spot on.
Then, there’s the fear of losing your hard earned muscle and strength and that the stubborn fat concealing your six pack abs will never melt away.
With all this working against you a little help can really make the difference between getting hard and shredded or ending up looking like Homer Simpson.
Performance enhancement is shrouded in mystery and miss-information.
Real and truthful knowledge is difficult to come by.
Even if you're fortunate to piece it together, can you really trust it?
Of course, this is done intentionally.
The Fitness industry don't want you informed they want you dumb and confused...
Keeping you dumb and confused works in their favor.
Because this gives them a reason to peddle their latest supplements, protein shakes and training courses.
Its no different to big pharma. They don't want you cured and healthy.
There's no profit in that.
Big Pharma, like the fitness industry, is in the business of selling hope not a cure.
Here's the deal.
No matter how many times you've read the latest training technique, diet or bulking cycle, you'll never have a real understanding or be in a position to advise others, unless you've road tested it yourself.
Self experimenting with steroids isn't for the faint hearted.
It requires patience careful planning, sacrifice, courage and discipline - characteristics in short supply these days.
Also, you don't want to be guinea pig if you're a complete noob.
John Doe is an old skool bodybuilder with over 17 years of lifting heavy and refining steroid cycles that are a prerequisite for high level competition.
His journey has been one of self experimentation.
Through his own self-discipline, courage and patience John Doe has accomplished an iron clad mindset and a physique the envy of many.
John has taken those 17 years and condensed them into a 58 page book called "Straight from the Underground".
Its a no bullshit guide full of battle tested knowledge from a veteran who has built an iron physique and mindset.
John's approach is unique.
Unlike many juice heads obsessed with getting big, no matter what the cost, John puts his own health and well-being as his to priority.
Straight from the Underground covers everything you need to know about the performance enhancement game.
Here's just some the insider knowledge you're going to gain:
Knowing this will put you ahead of 98% of guys who are clueless!
In Straight From The Underground, John Does gives you a practical and common sense approach to steroids.
You'll discover in detail the most effective cycles for bulking and cutting, the potential side effects and the most effective PCT's to deal with them.
For example, he advocates regular blood work and shows you how to break down the results so they make sense.
His systematic approach to cycles takes into consideration the level you're currently at.
John goes into detail about how to combat this serious issue with Hormone Replacement Therapy. Again, John's speaking from real experience having been on HRT for years, due to his long term steroid use.
What's more, there are chapters covering advanced techniques using human growth hormone, insulin and peptides.
As I've said this is a "NO BS" book.
John only discloses techniques, cycles, steroids that he has personally tested himself.
He tells you straight what works, what doesn't and what is full of crap.
Imagine the time you're going save, the frustration and doubt you're going to avoid by having 17 years of battle tested knowledge in the palm of your hand.
All you're required to do is simply read and apply.
'Straight from the Underground' is the trusted wing man covering your back.
So-called experts in mainstream media have a hidden agenda.
They're always trying to peddle something, whether its latest bodybuilding supplement or protein shake.
No where in the book will you find up sells to crappy supplements or a master training program.
In contrast, John Doe's motivation is to help and teach you.
'Straight from the Underground' may only be 58 pages but, each subject is explained in detail.
There's no fluff filling up the pages.
John Doe explains everything in a no nonsense way that is easy to understand and most importantly apply.
Straight from the Underground is only for those who are serious about building the ultimate body.
If you're not serious about applying what you learn, you won't transform your body.
You're just wasting your time and money.
With that said.....
I wish I had this knowledge when I started out.
I would've been so far ahead of the game in terms size and strength.
Just thinking about that makes me want to weep.
Believe me, you'll find tremendous value in this book.
How much does it cost?
For 17 years of hard earned experience...
That's what I call a no-brainer.
A small investment to make to change your life.
But that decision is up to you.
Training, diet advice and gear plans to get you JACKED fast!