What do you think?

Yea it doesnt sound like my program. I am naturally skinny, fit but skinny. I cant put on fat if it tried. Ice cream could be my diet for a week and i may weigh 3 pounds more than when i started. Any recommendations for guys like me that have a harder time putting on straight muscle?

You could alter my program by adding more calories, madcow 5x5 is also really good and so is Max-OT style.


The most important thing for gaining weight, is lifting heavy-compound, and eating enough

a program would be good.

i went to the gym for a few spells when i was finishing study and constantly got given programs that didn't enthuse me with advice that..... hmm. i got bored by the whole gym thing and it seemed all they wanted was my business and never really bothered to find out about mine and if they did they didn't get it so it was obvious they weren't listening anyway. then the people working there were always showing how cool they were or hard their partner dropping in to see them... etc

then we have gyms over here for women and i say what about straight men... we are the most neglected and disregarded workhorse in the western world. i just want to get fit again and it seems going out into the world to do that we are ripe for someone wanting to steal our time or money.

i am about to go for a walk anyway because it is peaceful. in regards to a program that i can start off with that would be awesome and if you can give me some eating guidelines too that would be great

Maybe eating is the most important part of a training. I also take care what, when and how much I eat but I do not have an extremely strict diet..

On my off time I will have a complete 50 week program with exercise and eating guidelines, I promise you will get the very best results in both fat loss and muscle building using this program for your first year in the gym.

It's a progression, so based on what you did last week, that determines what you do the next week. As far as eating. The basics are 5-6 meals per day, 40g protein, 35g compelx carb, and 15g of natural fat (animal or plant). But, I will write some guidelines out so that you can adjust this for yourself. Most beginner programs have you eating about 2,000kcal per day, but I am going to put so much muscle on you, and your metabolism is going to be going so fast by the end of this that you will need my 2500-3000kcal diet just to get through the day. If i show you how to take care of your skin and get a great tan, below 10% body fat, and very visible muscles (you will never look like arnold without steroids, so dont worry, lol!, every single cm of muscle will take so much work, that you wont accidently wake up a "beef head" , if that was the case, my body building days would have been SOOO much easier). But for now, I have a 5 week program that I start guys on, it is the park program so here it is.

Walk up to where ever you are going to be doing the exersice, it will be a park bench, or monkey bars. Then jog 30 seconds away. This is your start point, the bench or bars are your end point.

Monday:
At starting point, sprint to end point
Do push ups (with feet up on the back of the park bench) 4 times
sprint back as hard as you can to start point
Rest 1-2 minutes
Repeat 4 times.

So next week we do 6 reps (push ups), and repeat the cycle 6 times.
The next week we do this 8 x 8
the next week do this 10 x 10.

Monday is Bench press with feet up on the back of the park bench
Tuesday is chin ups (if you cant do chin ups, do the ones where you are somewhat horiztonal)
wednesday take off
thursday is close grip chin ups alternated with close grip push ups (feet on ground)
friday is body squats.

On week 5 rest.

As far as diet.

Eat only when you are hungry (this is for the park program only!). Each meal is one source of animal protein, the size of your two fists together, vegtables the size of your two fists together, and a complex carb source the size of your two fists together. You can add anything else to it you want. After 6pm, no more carbs (unless its right after your workout). Allow yourself about 2 cheat MEALS (meaning dont go crazy on portions) per week. And do everything in your power to drink 3/4 gallon of water or crystal lite.

Start working on replacing coffee with green tea.


Does this make sense? The point is to get you going before we get in the gym, and you can get down a good 5-10 lbs before you are in the weight room feeling judged. The actual weight room program cycles, and the strength building portion looks nothing like this.

edit: Oh yea, right after this workout, you have 2 scoops of whey protein in water (check out iso cool for kool-aid flavored ones that go good in water, chocolate in water is not good) and 1 packet of brown sugar or whatever oatmeal, 1 apple, and 1.5 tbsp peanut butter. And then 90 minutes later a solid meal with complex carbs, no matter what time it is. This will get your metabolism blasting!

The thing is, if I gave you a strict diet and lifestyle and training program, you would follow it for 2-3 days see no results, and then give up. But if you are already 4 weeks and getting far out results and feeling great and everyone notices it and your confidence is boosting, it becomes easier to push it even harder and stick to it. You will actually say "Sh1t, I want to dedicate myself way more too this". Trust me on that. I am training you to love diet and exercise in the first 4 weeks. Once you love yourself and your body, it is easier to eat healthy rather then dirty, eating pizza actually gives you anxiety, lol, cause you know, "This isnt going to make me happy". This is why I got great results, because I was actually thinking. If you want to research why this kind of training gets you the best results, google, HIIT training, its the same basic principle, taken one step further, some concept as cross fit during this phase.

A friend of mine says eating is 100% of getting in shape and training is 100% of getting in shape. I saw a study, that showed that sumo wrestlers, who almost never weight train but eat all day, had slightly more muscle than power lifters, who always weight train but eat all day, who had slightly more than bodybuilders, who weight train, but eat very strict.

Diet is without question the most important part.

This is a lite version of the tennis trainings I had a few years ago. I was a tennis trainer and used to put my kids to do this training.

I have a question about the water quantity.. We are using liters here so I am not familiar with gallons. As far as I can see on google 1 US gallon = 3.78541178 liter. Does this mean that I have to drink 4*3,7 litters of water per day? That`s a lot! If I drink that much I will not be able to stand up.

[Edit] Doh! I suppose you mean 3/4 not 3 or 4..

[EDIT 2] What about sauna? Does this helps? If yes, how much should we sit in and how much water do we have to drink? Should we drink more water if we do sauna?

Check this out! Drink a liter of water with 1 tablet vitamin c, and a pinch of salt. Then do 20 minutes sauna and drink another liter of water with 1 tablet vitamin c and a pinch of salt. Then take a cold shower and do one more liter of water with a pinch of salt and vitamin c.

Then go do a high carb meal. Check out your endurance the next day. (dont do this unless you have a competition the next day, it only works so many times.) I think sauna is good, but add 1 liter of water for every 20 minutes that you do. I love to do sauna THEN train, not after, to relax my muscles, but whatever, it feels good. Just stay hydrated.

Exactly, 3/4 gallon water, when you are doing the full out program, I suggest 4 litres.

The thing is, you have to find your 1 rep max for a few exersices to do the real program, and so if you have never worked a muscle directly, this isnt a good indicator of your real strength, so the push ups and pull ups for 4 weeks gets you primed to be really tested.

So uhmm, who has been following my park program?

Get in shape together?