Muccle gain mini course

Muscle Gain Mini-Course Part 1: Eating to Gain Mass
=========================================

Arif,

For so many people, the only real ‘weight problem’ is about
losing it. If you have trouble gaining weight, you’re
shrugged off as another fussy eater. ‘You’re so lucky!’
They’ll tell you patronizingly. ‘All you have to do is
eat!’

The truth is, no one will ever gain muscle without food.
Dieting for muscle gain is simply a matter of eating.

—————————
You must eat more calories than your body burns off.
—————————

Now, when I say eat, I do not mean just anything. All
calories are not created equal. In other words, some types
of calories are not equal to others for gaining muscle. For
example, if I said that you need to eat 2,000 calories per
day to gain weight, and you eat 4 bags of potato chips each
day, do you think you would gain muscle? Not likely.

The majority of your weight would be fat. Why? Because
potato chips, like most processed junk food, contains empty,
totally nutritionless calories. These foods promote
accelerated fat storage, and do not provide you with the
correct nutrient breakdown essential for gaining muscle.

High quality protein, which the body breaks down into amino
acids, should be the center point of all your meals. Intense
exercise increases demand for amino acids, which support
muscle repair and growth. When you train with weights, you
should eat a minimum of 1 gram of protein per pound of body
weight. So, for example, if you weight 100 lbs., you should
be eating at least 100 grams of protein per day. You also
must have protein at every meal.

To enable your body to actually assimilate and use the all
the calories you will ingest, you have to reduce your meal
size and increase your meal frequency. Splitting your
calories into smaller, more frequent portions will enable
food absorption and utilization of nutrients. I always eat
six meals each day, evenly spaced out at three-hour
intervals. My goal is to provide my body with constant
nourishment throughout the day.

You don’t have to have carbs or fat at every meal, but you
must have protein. When I say protein, I am referring to
high quality protein derived from animal sources. Soy
protein, tofu and bean curd have their place, but for
getting bigger and stronger, the only protein you need to be
concerned with are those found in whey, casein (cottage
cheese), eggs, beef, poultry, and fish.

High Protein Foods
—————-

Whey protein
Eggs
Egg whites
Chicken breasts
Turkey Breasts
Lean Beef
Fish (tuna, salmon)
Protein bar
Soy protein Isolate

High Carbohydrate Food
—————-

Potatoes (baked, fries, hash browns)
Sweet Potatoes, yams
Oatmeal, cream of wheat, cream of rice
Rice
Beans
Any green leafy vegetable
Bread
Pasta
All cereals (hot or cold)

Healthy Fats
—————-

Olive oil
Sunflower oil
Safflower oil
Flaxseed oil
Walnuts
Avocados

Here’s A Sample Mass Diet
—————————

It provides 2,440 calories, 234g of protein, 182g of carbs
and 81g of fat:

8am — Meal 1
Myoplex, 1 tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

11am — Meal 2
4 Whole Eggs w/ 1 cup of hash browns
440 calories, 28g of protein, 36g of carbs, 20g of fat

2pm — Meal 3
6 oz. chicken breast with 1/2 cup of rice
319 calories, 50g of protein, 23g of carbs, 7g of fat

5pm — Meal 4
4 whole eggs in a flour tortilla w/salsa
367 calories, 24g of protein, 17g of carbs, 20g of fat

8pm — Meal 5
Myoplex, 1tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

11pm — Meal 6
6 oz grilled tuna with large baked potato, 1 cup of veggies
450 calories, 48g
of protein, 56g of carbs, 6g of fat

Eating the right amount of foods consistently will force
your body to grow beyond what you may think possible. Don’t
believe me? Just take a look at some current results from
these simple but effective tips:

‘I just wanted to let you know that after 13 weeks on your
program I have been able to go from a mere 121 pounds to 160
pounds. I really don’t know how to thank you for you most
valuable information. Today my self-esteem is on a high and
it is all due to you. Thank you very much and just wanted to
let you know that to me you are a pioneer of this field.’
Dinesh P., Oregon

‘Over the past ten weeks I have gained about 22 pounds, the
majority of it being muscle. My thighs, back, chest, and
even shoulders have made considerable gains, enough to be
noticed by people who see me everyday.’
Mike G., Iowa

Arif, these are a very small sample of the hundreds
of UNSOLICITED testimonials that I receive regularly from
users of my unique weight gain program.

Of course results vary, and will usually depend on your
consistency and commitment to the program, but if you are
serious about building more muscle, or if you haven’t been
able to gain weight no matter what you try, you should
consider using my proven muscle building program.

The Gaining Mass! Program contains the complete diet and
training program I used to gain 32lbs of mass. It contains
24 weeks of mass diets that tell you exactly what to eat and
when to eat it.

Please read more about it at http://www.fastmusclegain.com

If you are skeptical, it’s understandable. I probably would
be also, after all I’ve been ripped off many times myself!
Make sure you check out the many successful users who were
just as skeptical in the beginning. See what they have to
say here: http://www.fastmusclegain.com/skeptical

Tomorrow, check your email for Part 2 which will cover
Weight Training for Maximum Muscle Gain

Sincerely,

Anthony Ellis
http://musclebuildingcoach.com

My Blog: http://massology.com

Follow me on Twitter:
http://twitter.com/anthony_ellis

Connect with me on Facebook:
http://www.facebook.com/people/Anthony_Ellis/703886269

— Disclaimer —-
The information contained in this Email is strictly for
informational purposes. You should consult a physician
before beginning any new nutrition, exercise, or dietary
supplement program. The information contained in this Email
is not intended to provide medical advice. Specific medical
advice should be obtained from a licensed health-care
practitioner.

The results, if any, from the supplements, diet and exercise
programs will vary on an individual basis. Anthony Ellis and
Cutting Edge Publishing will not assume any liability, nor
be held responsible for any injury, illness or personal loss
due to the utilization of any information contained herein.

— End Disclaimer —

Cutting Edge Publishing, Inc.
51 MacDougal St., Suite 38
New York, NY 10012 USA

To unsubscribe or change subscriber options visit:
http://www.aweber.com/z/r/?TMysbExMtCxMbGwcHKxstGa0LGycrOw=all the messages from the Spam folder]
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Arif, Here’s Part 2 of Your 5-Part Muscle Gain Mini-Course
Saturday, January 31, 2009 10:08 AM
From:
“Anthony Ellis”
Add sender to Contacts
To:
“arif rahman”
Muscle Gain Mini-Course Part 2:
Weight Train for Maximum Muscle Gain
=========================================

Arif, exercise machines are a lot like the training
side wheels on your first bike. While you’re learning, they
serve an invaluable purpose. They provide support, and
prevent injury. But once you’ve learned the right posture
and balance, the same wheels can be a drag.

Unlike training wheels, however, it’s tough to know when
you’ve outgrown an exercise machine. And that can really
hamper your progress down the line!

Free Weights vs. Machines vs. Bodyweight Exercises
—————————

Weight training involves the use of equipment that enables
variable resistance. This resistance can come in the form of
‘free weights’ like barbells and dumbbells, machines that
use cables or pulleys to help you lift the weight and
bodyweight exercises like pull-ups or dips.

For maximum muscle gain, the focus of your workouts should
consist of free weight exercises. Not machines or bodyweight
exercises.

To get an effective, muscle-blasting workout, you must
stimulate the most muscle fibers as possible, and machines
do not do this. The main reason for this is a lack of
stabilizer and synergist muscle development. Stabilizer and
synergist muscles are supporting muscles that assist the
main muscle in performing a complex lift.

The more stabilizers and synergists worked, the more muscle
fibers stimulated. Multi-jointed free weight exercises like
the bench press, require many stabilizer and synergistic
muscle assistance to complete the lift.

On the other hand doing a bench press using a machine will
need almost no stabilizer assistance. Since machines are
locked into a specific range of motion and help to support
the weight along that path, they fail to stimulate the
muscles that surround the area you are working
(stabilizers). This is a mistake. If your stabilizer muscles
are weak, then the major muscle group will never grow!

Free weight exercises like the dumbbell press or squat, for
example, put a very large amount of stress on supporting
muscle groups. That’s why you will get fatigued faster and
not be able to lift as much weight as you did on the
machine. But you will gain more muscle, become stronger very
quickly and have a true gauge of your strength.

If you use machines in your program, they should be used to
work isolated areas and only after all multi-jointed
exercises have been completed. Beginners should begin with a
limited combination of machine exercises, bodyweight
exercises and mult-jointed free weight exercises. Before
increasing the weight levels, they should work on becoming
familiar with the proper form and execution of each. Soon,
bodyweight exercises will become insufficient to stimulate
growth and they will need to focus on more free weight
exercises.

Multi-Jointed Exercises
—————————

The exercises that work the large muscle groups are called
compound (or multi-joint) movements that involve the
simultaneous stimulation of many muscle groups. These
compound exercises should be the foundation of any weight
training program because they stimulate the most amount of
muscle in the least amount of time.

Basic Movements
—————————

Bench Presses (works the chest, shoulders, triceps)
Overhead Presses (shoulders, triceps)
Pull-ups/Barbell Rows (back, bicep)
Squats (legs, lower back)
Deadlifts (legs, back, shoulders)
Bar Dips (shoulders, chest, arms)

Arif, I cannot overemphasize the importance of these
exercises. Do not start an advanced weight-training program
without them! They will overload your entire skeletal and
muscular system like no machine could ever do, giving you
and effective workout in a very short period of time. If you
can only do a few exercises, then do these. They have been
proven (and not just by me) to encourage muscle and strength
gain unlike any other exercises.

Training with Heavy Weights
—————————

To build mass, you must weight train with heavy weights. By
heavy, I mean a weight that is challenging for you — not
me, or anyone else. To consider a weight heavy, you should
only be able to do a maximum of 8-12 reps before your
muscles temporarily fail. A weight is considered ‘light’ if
you can do more than 15 reps before muscle fatigue sets in.
Heavy weights stimulate more muscle fibers than lighter
weights. It’s that simple. More muscle stimulation means
more muscle growth.

Don’t Over-train
—————————

Heavy weight training puts a huge strain on your body, so
adequate rest and recuperation after your workouts is
essential. If you are prone to train too often, several
things happen:

* You don’t give your muscles enough time to recuperate
between workouts. If your muscles have not repaired
themselves, you will not be at maximum strength for your
next workout. Rest is essential. Other than eating, this
should be your main focus.

* You are setting yourself up for burnout or an injury.

I know you are motivated and excited about working out, but
don’t be careless. You must pace yourself, you want to be
able to keep this up for a long time, not burnout before you
reach your goals. I only weight train 3 times per week,
that’s all. Anymore than that and I would not give my body
enough time to repair and build new muscle.

Contrary to popular belief, you do not grow while working
out. You only grow when you are resting.

Below is an example mass workout:
—————————

Wednesday (legs, abs)
4 heavy sets for 4-8 reps each.
Heavy Squats, leg extension superset
Seated Calve Raises, 4 strips sets
Crunches (4 sets of 20)

(Thursday: Rest)

Friday (chest, shoulder, triceps, abs)
Flat bench press, incline dumbbell flyes superset
Shoulder press, side raises superset
Triceps pushdowns
Reverse incline leg raises (3 sets of 20)

(Saturday: Rest)

Sunday (back, biceps, abs)
Wide grip pull-ups, latbar pulldown superset
EZ bar bicep curl, incline dumbbell curls superset
Crunches (4 sets of 20)

That’s it. Nothing fancy, but effective.

My Gaining Mass! Program contains the complete diet and
training program I used to gain 32lbs of mass. It contains
24 weeks of free weight workouts that will force your body
to grow beyond what you may think possible.

Just take a look at some current results weight training
results:

‘Started your program a couple of weeks ago and I am truly
SHOCKED!! I went into the gym to work out and thought I’d
check my weight like I’m suppose to and WOW I had gained
almost nine pounds. I went from 154 to 163.5 lbs!!’
Gary S., Colorado

‘I have been following the diet very strictly and have been
working out three times every week just like I’m supposed
to. I’m looking at my stats right now. I’ve gained 13 lbs in
6 weeks, 3′ on my shoulders, and 1-1/4′ on my biceps (those
are the ones I’m most proud of)!’
Clayton S., Oklahoma

Arif, these are a very small sample of the hundreds
of UNSOLICITED testimonials that I receive regularly from
users of my unique weight gain program.

Of course results vary, and will usually depend on your
consistency and commitment to the program, but if you are
serious about building more muscle, or if you haven’t been
able to gain weight no matter what you try, then you will
definitely want to consider using my proven muscle building
program.

The Gaining Mass! Program contains the complete diet and
training program I used to gain 32lbs of mass. It contains
24 weeks of mass diets that tell you exactly what to eat and
when to eat it.

Please read more about it at http://www.fastmusclegain.com

If you are skeptical, it’s understandable. I probably would
be also, after all I’ve been ripped off many times myself!
Make sure you check out the many successful users who were
just as skeptical in the beginning. See what they have to
say here: http://www.fastmusclegain.com/skeptical

Tomorrow, check your email for Part 3 which will cover the
MYTH of Gaining Muscle Without Gaining Fat!

Sincerely,

Anthony Ellis
http://musclebuildingcoach.com

PS – If you did not receive part 1, please click below:
Part 1: http://www.fastmusclegain.com/part1eating.htm

— Disclaimer —-
The information contained in this Email is strictly for
informational purposes. You should consult a physician
before beginning any new nutrition, exercise, or dietary
supplement program. The information contained in this Email
is not intended to provide medical advice. Specific medical
advice should be obtained from a licensed health-care
practitioner.

The results, if any, from the supplements, diet and exercise
programs will vary on an individual basis. Anthony Ellis and
Cutting Edge Publishing will not assume any liability, nor
be held responsible for any injury, illness or personal loss
due to the utilization of any information contained herein.

— End Disclaimer —

Cutting Edge Publishing, Inc.
51 MacDougal St., Suite 38
New York, NY 10012 USA

To unsubscribe or change subscriber options visit:
http://www.aweber.com/z/r/?TMysbExMtCxMbGwcHKxstGa0LOzsjBw=all the messages from the Spam folder]
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Arif, Here’s Part 3 of Your 5-Part Muscle Gain Mini-Course
Sunday, February 1, 2009 8:39 PM
From:
“Anthony Ellis”
Add sender to Contacts
To:
“arif rahman”
Muscle Gain Mini-Course Part 3:
The MYTH of Gaining Muscle Without Fat!
=========================================

Arif,

Many of you have expressed concerns about gaining too much
body fat while on such a high calorie diet, and wonder if
you should do some aerobic exercise to offset the weight
gain.

Absolutely not.

That will be detrimental to gaining muscle. For best
results, you either have to train and diet to gain muscle or
lose fat. One or the other. If you are a true hardgainer,
you cannot do both. If you try, you will not make any
substantial progress either way. So, now is the time to gain
weight. You will worry about losing fat later.

—————————
The fact is that there are no magic pills, powders, foods or
exercises that will allow you to gain muscle and lose fat at
the same time.
—————————

It all is determined by your genetics and metabolism. Some
people can do it, some can’t. If you are naturally thin and
have a difficult time gaining weight of any kind, it would
be silly of you to think that you will be able to gain
muscle while trying to keep your body fat low.

Most skinny guys want to gain more muscle, but are afraid of
gaining body fat. They see all the bodybuilder photos and
read the stories about people gaining pounds of muscle while
losing pounds of fat — They want to do the same. When
looking at these photos, you have to remember that most of
these people do not have your body type. The majority of
them are overweight and want to lose fat, not gain muscle.

‘Well’, you say, ‘What about those people who transformed
their bodies? They lost fat and gained muscle’. Yes, but
almost all of these people were overweight, or had high
levels of body fat. In other words, their metabolisms were,
for the most part, slow. They simply dieted and trained for
fat loss.

Weight training helped them to tone up and slightly increase
their muscle mass by replacing some of the fat with muscle.
However, you will never increase your body mass far above
your original starting weight on that type of diet.

In other words, even though you gain some muscle, you will
actually weight less!

For example, Big Joe weighs 189lbs with 18% body fat. This
works out to be 34lbs of fat and 155lbs of muscle. He then
goes on a fat loss diet and slowly diets down to a ripped 5%
body fat at 168lbs, which is 8.4lbs of fat and 160lbs of
muscle. He lost 26lbs of fat, and his weight only went down
by 21lbs. So, looking that this we realize that he managed
to also gain 5lbs of muscle. You can see that he has more muscle
mass than when he started, and he looks totally ripped, but his
weight decreased because his main goal was fat loss. He looks
much better, and his measurements changed, but he only
increased his total weight by five pounds.

If you are very thin, you cannot do this. Yes, your body fat
will decrease, and this will also give you more muscle mass,
but it will not increase your weight. You will just get much
thinner. Big Joe was ‘big’ to begin with; we are not. To get
the same results as Big Joe, you must first gain the weight,
and then concentrate on losing the body fat later. Joe had
the size; he just needed to trim down. We do not have the
size to work with, so we have to force our bodies to grow
beyond our body’s comfort range. This is the hard part.

This is why if you want to grow beyond your current size,
you have to diet for it specifically.

Remember, most of you have extremely fast metabolisms.
Gaining weight will be extremely difficult.

—————————
The only way you will get bigger is to shock your body.
—————————

You must shock your body by:

1. Training with heavy weights, and
2. Eating a lot of calories.

The first shock is with weight training. You must focus on
compound free- weight exercises, and lift heavy weights,
which will stimulate the largest amount of muscle fibers.
Your body responds to this stimulus by increasing your
muscle mass.

The second way we must shock our body is by eating more
calories than your body is used to. This is the most
important factor in gaining mass. When you overload your
system with plenty of protein and fats, your body has no
other choice but to gain weight.

My Gaining Mass! Program contains the complete diet and
training program I used to gain 32lbs of mass. It shocked
my body into growing beyond what I thought possible. It can
do the same for you. Don’t believe me?

Just take a look at some current results:

‘ANTHONY, I FINISHED MY FOURTH WEEK, I HAVE GAINED27LBS,
THIS WEEK I GAINED ALMOST 6 LBS, I DONT KNOW WHY PEOPLE TAKE
STEROIDS, THEY SHOULD USE YOUR ROUTINE, THIS IS AMAZING,
UNBELIEVABLE, I AM NOT THAT 130LBS SKINNY GUY ANYMORE, I AM
CONFIDENCE IN MYSELF, WHEN I AM WALKING ON STREETS 110% OF
WOMEN STARE AT ME!’
Jose M., Mexico

‘Hi Anthony just wanted to give you an update, So far I have
lost 6.4 lbs of fat and have gained at the same time 9.1 lbs
of muscle, Thank you ever so much!’
Kevin F., Australia

Arif, these are a very small sample of the hundreds
of UNSOLICITED testimonials that I receive regularly from
users of my unique weight gain program.

Of course results vary, and will usually depend on your
consistency and commitment to the program, but if you are
serious about building more muscle, or if you haven’t been
able to gain weight no matter what you try, then you will
definitely want to consider using my proven muscle building
program.

The Gaining Mass! Program contains the complete diet and
training program I used to gain 32lbs of mass. It contains
24 weeks of mass diets that tell you exactly what to eat and
when to eat it.

Please read more about it at http://www.fastmusclegain.com

If you are skeptical, it’s understandable. I probably would
be also, after all I’ve been ripped off many times myself!
Make sure you check out the many successful users who were
just as skeptical in the beginning. See what they have to
say here: http://www.fastmusclegain.com/skeptical

Tomorrow, check your email for Part 4 which will cover Using
Supplements to Gain Mass.

Sincerely,

Anthony Ellis
PS – If you did not receive the previous parts, click below:
Part 1: http://www.fastmusclegain.com/part1eating.htm
Part 2: http://www.fastmusclegain.com/part2weights.htm

— Disclaimer —-
The information contained in this Email is strictly for
informational purposes. You should consult a physician
before beginning any new nutrition, exercise, or dietary
supplement program. The information contained in this Email
is not intended to provide medical advice. Specific medical
advice should be obtained from a licensed health-care
practitioner.

The results, if any, from the supplements, diet and exercise
programs will vary on an individual basis. Anthony Ellis and
Cutting Edge Publishing will not assume any liability, nor
be held responsible for any injury, illness or personal loss
due to the utilization of any information contained herein.

— End Disclaimer —

Cutting Edge Publishing, Inc.
51 MacDougal St., Suite 38
New York, NY 10012 USA

To unsubscribe or change subscriber options visit:
http://www.aweber.com/z/r/?TMysbExMtCxMbGwcHKxstGa0LOzsLGw=

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Arif, Here’s Part 4 of Your 5-Part Muscle Gain Mini-Course
Tuesday, February 3, 2009 1:16 AM
From:
“Anthony Ellis”
Add sender to Contacts
To:
“arif rahman”
Muscle Gain Mini-Course Part 4:
Using Supplements To Gain Mass!
=========================================

OK, Arif, first let’s get something straight here…

If you think that buying a shake or taking a few pills will
all of a sudden make you huge, then you are mistaken.

No supplement will help you if you are not training and
dieting correctly — they will just give you very expensive
urine. All aspects of your program have to be in order for
you to get the maximum benefit from sports nutrition
supplements. From my experience, supplements enhance your
program by:

1. Adding an element of convenience: Using food supplements
like Meal Replacement Powders and whey protein help to
eliminate the common problem of ‘not enough time’, by
providing you with an quick efficient way to get your
required nutrients each day.

2. Increasing strength and decreasing recovery time: Using
vitamin and amino acid supplements help to minimize the
negative side effects of weight training and speed your
recovery.

The Benefit of Convenience
—————————

There are many ‘old school’ trainers and bodybuilders who
profess the uselessness of supplements. They are constantly
preaching that they don’t work, and that you don’t need
them. Well, to tell you the truth they are correct,
somewhat. Remember that not too long ago there were no
supplements. Bodybuilders built huge physiques without meal
replacement powders, creatine or prohormones.

There was no such thing as exercise ‘machines’. They used
multi-jointed, compound free weight exercises that not only
increased their muscular size, but also make them incredibly
strong. So, if you look at that way it can be done and you
don’t need any supplements. However, the decision whether or
not to use supplements should involve the consideration of
other factors that may come into play when speaking of
dieting today. The first of which is time.

Many people today just do not have the time to live, eat and
breathe food. Very few people like to cook, and even fewer
cook on a regular basis. When was the last time that you
actually had six meals that you actually cooked yourself?
Many of those who are against dietary supplements continue
to preach that you should get all the nutrients that you
need from your diet. ‘Eat a balanced diet and you will get
all the nutrition you need’. Well, 100 years ago that may
have been true, but today this type of advice is
questionable.

The fact is, most people’s idea of a good meal is restaurant
or (even worse) fast food. To ask someone to eat specific
amounts of protein, fat and carbs seems like an impossible
request considering that most people can’t even get their
minimum requirements of good fat or fiber. Experts will
continue to spout ‘eat a balanced diet,’ while Americans
feast on nutritionless fast food and sugar. Not only do our
bodies have to deal with the ever-increasing external
stresses of everyday life, they also have to combat
nutrient-depleting, tissue damaging exercise.

If I did not have the option to supplement my diet with whey
protein, I probably would not have gained as much weight as
I have. Now, I’m not saying that the whey protein is why I
gained weight, but it did help me a great deal.

I am usually very busy and I just don’t have the time, nor
the desire to eat six, planned whole food meals per day.
Supplements like meal replacement powders and whey protein
fill in this gap for me.

I typically have three real food meals and three protein
supplement meals — that makes up my required six meals each
day. When I’m away from home, or not able to get an adequate
meal, my MRP is always right there when I need it. It gives
me a quantifiable amount of protein so that I can keep track
of my nutrient intake. In my opinion, this is much better
than just grabbing something and then trying to guess at how
much protein, fat or carbs you just ate. Getting in all of
your required meals and nutrient amounts is crucial to your
success.

My mass diet requires a very high daily protein intake —
Over 300g per day. Just to give you example of how much that
is, here are some examples of what 300g of protein is equal
to:

Tuna — 50 oz of canned tuna (the average can is 6-8oz.),
which is 1,750 calories and 25g of fat

Chicken — 38oz of chx breast (equals about seven 6oz
breasts), which is 1,313 calories and 38g of saturated fat

Beef — 43oz of lean ground beef (about 2.7 pounds of meat),
which is 3,214 calories and 215g of saturated fat

Eggs — 50 large whole eggs, equals 3,750 calories and 250g
of saturated fat

Egg whites — 100 egg whites, equals 1,600 calories and
almost no fat

Pure whey protein — 15 scoops of EAS Precision Protein,
equals 1,500 calories 7.5g of saturated fat

It is very possible to get this amount from eating whole
foods only — But it will take work. Also, as you can see
from the above numbers, getting all of your protein from
regular food will also bring a lot of unnecessary elements
like extra saturated fat. Yes, our goal to gain mass is to
eat a lot of calories (including fat), but your main fat
intake should consist of unsaturated fats that are liquid at
room temperature like olive oil, flaxseed oil, sunflower oil
and safflower oil. Whey protein supplements will help to
give you the extra protein without the fat.

Increased Strength and Decreased Recovery
—————————

In addition to a whey protein supplement, I recommend that
everyone should be taking a multi-vitamin, plenty of vitamin
C, and glutamine. Creatine can also be added if you are over
18.

Multi-Vitamin
—————————

Weight training increases the body’s need for many minerals
like magnesium and selenium. The multi-vitamin ensures that
I am not deficient in any major essential vitamin or
mineral. Deficiency symptoms include muscle weakness and
suppression of the immune system, muscle cramping and
fatigue.

I always take a multi-vitamin without iron, because grown
men do not need additional iron. We get enough from our
food. Men and postmenopausal women should never take iron
supplements unless they have iron-deficiency anemia, which
is only diagnosed by blood tests. The body has no way to
eliminate excess iron except through blood loss. Women who
menstruate are protected from iron overload, obviously. Iron
is also an oxidizing agent that can cause damage to the
heart and arteries, and is a major risk factor in
arteriosclerosis.

Vitamin C
—————————

Vitamin C essential to prevent free radical damage, which is
accelerated after the heavy trauma of weight training. It is
also essential is helping to repair connective tissue which
helps decrease the amount of time you are sore. I train very
heavy and extremely hard. When I train my legs, I am usually
sore for about 5-6 days afterwards. If I do not supplement
my diet with vitamin C, I would normally be sore for almost
10 days! So, it really helps me to recover and get back to
training. I typically take around 3,000mg in divided doses.
That would equal quite a few oranges!

Glutamine
—————————

Glutamine is an amino acid that is produced by our bodies,
but most of the time our bodies demand so much, that it
can’t create enough. I supplement my diet with glutamine to
increase my levels of glutathione. Glutathione is a powerful
antioxidant, which helps to combat the stresses of exercise
trauma, and prevent muscle protein breakdown.
I especially believe that it helps prevent my body from
breaking down my new muscle while I am asleep, so I never go
to bed without taking it. I take about 15g per day (in
divided doses), which would be impossible to get naturally.

Creatine Monohydrate
—————————

Creatine’s purpose is to supply our muscle with energy. It
is also found in red meat, but you would have to eat an
enormous amount of meat to get the same benefits as taking
pure creatine powder. Everyone knows about creatine so I
will not go into it here, but I do want to say that the
major benefit from taking creatine is that it will increase
your strength.

This will enable you to lift heavier weights, which will
stimulate more muscle growth. Many people make a big fuss
over the muscle volumizing effects of creatine, because if
you stop taking it, you lose that extra fluid that creatine
brings into your cells. So what! You certainly DO NOT lose
the extra muscle creatine helped you to gain.

I can honestly say that I could not have built the body I
have today without the convenience and enhancements
supplements provide. I simply don’t have the time or desire
to do it any other way. This is a choice that you must
decide for yourself. You will be spending your money on
these products, so make sure that you know their place in
your program.

Arif, don’t get caught up in product hype. Supplements
will help, but they will NOT do the work for you.

If you are serious about building your body and succeeding
in gaining more muscle weight, you must check out my My
Gaining Mass! Program. It contains the complete diet and
training program I used to gain 32lbs of mass. It also
includes all the supplements I have used and recommends only
supplements that have been proven to work. Just take a look
at some current user results:

‘I just wanted to let you know that [after 4 weeks] I
reached 180lbs (I can’t believe it!) There is a big
difference in my chest and my legs have some form to them
now. I feel great, although I did have to buy new jeans. .
.Your book is one of the best investments I have made in a
long time. Thanks for you help.’
David P., Chicago

‘Just wanted to let you know how I’m doing. I am just
starting my 5th week, and so far I have gained 11 pounds!!!!
This is great. I still have 6 weeks to go, so I am really
looking forward to the final results.’
Alvin T., Arizona

User results vary, and will usually depend on your
consistency and commitment to the program, but if you
haven’t been able to gain weight no matter what you try,
then you will definitely want to consider using my proven
muscle building program.

Please read more about it at http://www.fastmusclegain.com

If you are skeptical, it’s understandable. I probably would
be also, after all I’ve been ripped off many times myself!
Make sure you check out the many successful users who were
just as skeptical in the beginning. See what they have to
say here: http://www.fastmusclegain.com/skeptical

Tomorrow, check your email for Part 5 which will cover
Monitoring Your Progress. This can mean the difference
between success or failure.

Sincerely,

Anthony Ellis
PS – If you did not receive the previous parts, click below:
Part 1: http://www.fastmusclegain.com/part1eating.htm
Part 2: http://www.fastmusclegain.com/part2weights.htm
Part 3: http://www.fastmusclegain.com/part3muscle.htm

ABOUT THE AUTHOR
—————-
Former “skinny guy” Anthony Ellis is the author of Gaining
Mass! The most widely used weight gain program in the world.
This unique program designed to help people gain weight and
build muscle, is currently being used in over 100 countries.

Click here to view over 200 user testimonials:
http://www.fastmusclegain.com/testimonials.html

— Disclaimer —-
The information contained in this Email is strictly for
informational purposes. You should consult a physician
before beginning any new nutrition, exercise, or dietary
supplement program. The information contained in this Email
is not intended to provide medical advice. Specific medical
advice should be obtained from a licensed health-care
practitioner.

The results, if any, from the supplements, diet and exercise
programs will vary on an individual basis. Anthony Ellis and
Cutting Edge Publishing will not assume any liability, nor
be held responsible for any injury, illness or personal loss
due to the utilization of any information contained herein.

— End Disclaimer —

Cutting Edge Publishing, Inc.
51 MacDougal St., Suite 38
New York, NY 10012 USA

To unsubscribe or change subscriber options visit:
http://www.aweber.com/z/r/?TMysbExMtCxMbGwcHKxstGa0rAzsHJw=

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Mail OptionsMuscle Gain Mini-Course Part 5:
Monitoring Your Progress: Don’t Guess- Measure!
=========================================

Arif,

A Mass Gaining program is incomplete without the timely
measurements to monitor Your Progress. The only way to know
if your mass or fat loss program is successful is by
monitoring your measurements, weight and body fat levels.

——————————
‘One accurate measurement is worth a thousand expert
opinions.’
– Admiral Grace Hopper, U.S. Navy
——————————

Depending on the program, I recommend that everyone take
their body fat levels every 1-2 weeks.

There’s a lot that these readings reveal to a trained eye!
For example, I was recently on a fat loss diet, and I did
not lose any weight for three weeks. At first I thought that
I needed to drop my calories further because the current
levels were not working for me. I did not want to do this
because as a hard-gainer, dropping my calories too low can
result in too much muscle loss. So, before I committed to a
more drastic diet, I checked my body fat records.

Was I in for a shock! According to my body fat calculations
I was actually getting leaner. Even though my weight did not
change during that three-week period, my body fat levels
went down 3%! Since I did not lose any weight during that
time, the fat must have been replaced by muscle (an added
benefit, but this does not happen most of the time). I would
have never known this by simply looking in the mirror.

Another example is last year when I was on a mass cycle. I
was eating a tremendous amount of calories and gaining
weight like crazy. I stopped the diet once I began to notice
that my fat gains were larger than my muscle gains. I would
never have noticed this if I had not closely monitored my
body fat levels.

I expect to gain some fat on a mass diet, but I always want
to gain more muscle than fat. If I had not kept track of my
body fat levels, I would have gained too much fat.

Tracking Results
——————–

There are many methods of measuring your body fat and some
are quite expensive. While many consider underwater weighing
to be the most accurate, no method is 100% precise — they
all have some margin of error. It’s not important to know
the exact number — what’s important is to use the same
method each time you take your measurements so you can have
a consistent record of your progress. I just use an
inexpensive skinfold caliper. They cost anywhere from
$29-$80 and are simple to use.

A good caliper is essential. Without it, you won’t know how
exactly your body is responding to your diet and training
routine. Just looking in the mirror and guessing is not
acceptable. If you want to start getting great results, you
must develop the habit of accurately tracking your progress.
If you don’t, you will continue to go in circles. This may
seem like a ‘hassle’, but nothing worth having is ever easy
to attain.

The reason I claim my program works, is not because I think
so- but because I keep an accurate record of measurements to
prove my point.

——————–
It’s the only way you’ll believe my results!
——————–

My Gaining Mass! Program contains the complete diet and
training program I used to gain 32lbs of mass. That also
includes instructions on how to monitor your progress and
make changes accordingly.

Just take a look at some recent results:

‘I’ve just finished my 4th week and the training is going
fine. I’ve managed to put 3 inches onto my chest, which I am
very happy with… I’ve also put on 1 stone in weight, which
I am very happy with. I now weigh 11 stone. I’ve put 1 inch
onto my waist, 4/8′ onto my hips.’
Michael H., UK

‘I’m really pleased with the program. I’ve been on the
program since April. I’ve gained 20 pounds of muscle while
keeping my body fat under 10%. Gains have been slow at
times, but steadily climbing on the scale and on the tape
measure.’
Scott J., Michigan

User results vary, and will usually depend on your
consistency and commitment to the program, but if you
haven’t been able to gain weight no matter what you try,
then you will definitely want to consider using my proven
muscle building program.

Please read more about it at
http://www.musclebuildingcoach.com/public/123.cfm

If you are skeptical, it’s understandable. I probably would
be also, after all I’ve been ripped off many times myself!
Make sure you check out the many successful users who were
just as skeptical in the beginning. See what they have to
say here: http://www.musclebuildingcoach.com/public/department66.cfm

ARE YOU READY TO GAIN MASS?
———————

I hope you have learned enough from these reports to start
your path to a more muscular body. There are over 80,000
subscribers to this mini-course and quite a few have gained
10, 20 even 30 lbs or more just from THIS INFORMATION alone.
So don’t think that you have to buy something to gain
muscle. You don’t!

However, if you want a more detailed roadmap and if you want
everything laid out for you so you don’t have to do the
research and organizing yourself, then my pre-set workouts
and diets are what you need.

I have a few other great bits of information I want to send
your way in the next few days if you are interested, so
please check your mail tomorrow!

Sincerely,

Anthony Ellis

PS – If you did not receive the previous parts, click below:
Part 1: http://www.fastmusclegain.com/part1eating.htm
Part 2: http://www.fastmusclegain.com/part2weights.htm
Part 3: http://www.fastmusclegain.com/part3muscle.htm
Part 4: http://www.fastmusclegain.com/part4suppl.htm

— Disclaimer —-
The information contained in this Email is strictly for
informational purposes. You should consult a physician
before beginning any new nutrition, exercise, or dietary
supplement program. The information contained in this Email
is not intended to provide medical advice. Specific medical
advice should be obtained from a licensed health-care
practitioner.

The results, if any, from the supplements, diet and exercise
programs will vary on an individual basis. Anthony Ellis and
Cutting Edge Publishing will not assume any liability, nor
be held responsible for any injury, illness or personal loss
due to the utilization of any information contained herein.

— End Disclaimer —

Cutting Edge Publishing, Inc.
51 MacDougal St., Suite 38
New York, NY 10012 USA

To unsubscribe or change subscriber options visit:
http://www.aweber.com/z/r/?TMysbExMtCxMbGwcHKxstGa0rAwcDBw=

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