GAINING WEIGHT IS EASY
No Nonsense Magazine Volume 25 #3
By: Roger Riedinger and the Beverly Advisor Team
It takes about 3,500 extra calories to add one pound of body weight. If you take in 1,000 extra (digestible) calories daily, you will gain about two pounds per week.
IT'S AS SIMPLE AS THAT!
THINK MASS - You must first decide that you really want to gain, that you will gain, and that nothing will stop you from gaining. Gaining weight must become the most important goal in your life. It doesn't matter that you've tried and failed in the past; this time, you have more information, you know what to do, and it's going to work. LEARN TO RELAX - Worry and stress burn calories. Stop running around worrying about little things that you won't even remember next week. Slow down - take a nap or just lay down for 15 minutes. Curtail your sports activities for a while. After you gain 10 - 15 pounds, you may return to a more normal lifestyle. You must have a tranquil mind.
EAT MASS - You must eat large quantities of food in order to gain weight. Eating four or five meals per day with protein drinks in between is not out of the question. You must face up to the fact that your calorie requirements are higher than others, so you must eat considerably more. Don't believe the often-repeated statement that you can only digest 30 grams of protein per meal. If 30 grams is the limit, there would be no big people around. The bottom line is that you must eat everything in sight. Don't feel guilty that you ate a Big Mac for lunch.
What is wrong here is that you didn't eat two or three of them! Don't go overboard on fats, but don't make the mistake of trying to eliminate them either. Tom Platz and Arnold Schwarzenegger recommend eating plenty of fats to gain weight.
TRAIN MASS - Your training program should be built around a three-day per week program emphasizing the basics. Here is a routine that I have had considerable success with. Be sure that each exercise is performed correctly. You should use explosive-type movements to increase your size and strength. There will be plenty of time later for split routines and cutting programs. Right now, we're adding mass.
EXERCISE ROUTINE
Add 5-10 lbs each set, then reduce on the last set. Do this workout 3 days per week.
Bent Leg Deadlift 2x15
Squat or Leg Press 10-8-6-20
Bench Press 10-8-6-15
Row or Lat Pulldown 10-8-6-15
Shoulder Press 10-8-6-15
Curl 10-8-6-15
Dips or Tri Extension 10-8-6-15
Abs 3x15
NUTRITIONAL PROGRAM
Now, I'm going to give you some general guidelines on eating to gain mass, but really, it's a matter of consistently eating a little more than you usually do, no matter how much you’re used to eating, then adding 2-3 high-calorie drinks to your daily routine. Don't be afraid to eat plenty of whole eggs, milk, and red meat. These are probably the best mass-building foods available. By plenty, I mean up to a dozen eggs, a gallon of milk, and a pound of meat. I know this is a lot, and if you can't eat this much at first, don't worry; that's where the weight-gaining drinks come in. Here's a sample diet. Make substit
Meal One
A large bowl of cereal with raisins, glass of juice
Meal Two
4 eggs (more if possible), 2 English muffins with jelly, 2 glasses of milk
Meal Three
Protein drink (at right)
Meal Four
1/2 - 1lb lean beef, 4oz. macaroni, spaghetti, rice, or potato, 2 glasses of milkutions where necessary.
Meal Five
Protein drink (at right)
Meal Six
2 peanut butter sandwiches, 2 glasses of milk
You can add all the fruits, salads, and vegetables that you like.
SUPPLEMENT PROGRAM
The final kicker to tie all this together is the supplement program, which should include two (2) drinks daily of MASS MAKER ULTRA, nine (9) ULTRA 40 beef liver tablets, and a SUPER PAK vitamin/mineral supplement.
Take your SUPER PAK vitamin/mineral supplement with meal #1. Take three (3) ULTRA 40 with each meal #2,4,6. Drink two (2) Protein Drinks daily (Meals #3 and #5).
PROTEIN DRINK
Mix in a blender:
- 12 oz vitamin D milk
- 2 scoops Mass Maker Ultra weight gain powder
- 1 banana
- 8 ice cubes
THINK MASS
EAT MASS
TRAIN MASS
Print up a sign with this maxim and look at it every day. You will be successful!
