Workout Plan

Here it is, my 5 day cycle from the original plan. There are some details that you may have questions about please dont hesitate to ask id be more then willing to clarify anything. Also this may not appear very big for some of you so just right click, download the image and then you can zoom in and take a better look. Im going to say goodnight.

Thanks again for following us.

-Sean

Previous Workout

Hey guys,

So remember I was telling you about our workout from last year? The one that put about 10lbs on me and got us nice and lean and filled out for summer? Well I have a copy of that workout, every aspect including supplements and cardio as well as weight training. I will put that up tonight and it will give you an idea as to the way we do things, we will be following a diffrent workout regime from a diffrent trainer that, for copyright reasons, I cant give u exact details on but the schedule I post will be very similar. If you have questions about it or would like advice on how to tweek it to what you need just leave a comment or direct message me on twitter and I would be more then happy to take a look. Again look for that file to be posted at some point this evening.

-Sean

Check It Out

Alright guys, some of you might think that Men's Health Mag is kind of a mid-life crisis kinda read, yeah your wrong... even if your still in doubt, if your looking at this page your looking to gain some good weight right? read this.

http://www.menshealth.com/mhlists/gain_ten_pounds_of_muscle/Have_a_Stiff_Drink.php

Diet Prep Work

Another preparatory aspect one needs to consider is your diet, you dont just one day start eating 3 times that of a normal person, your body needs to get acclimated to it. As a hard gainer you may think your eating alot but when it comes down to it your only eating alot for you not alot in general. You have to start eating a certain way now. There are a few techniques. One is to eat until your full, and then take 5 more bites, this will slowly strech your stomach and accommodate more food. Also, hydrate hydrate hydrate, your muscles need the water and drinking alot of water also stretches your stomach. Im a big believer in the quality of the fuel you put in your tank and its effect on your overall health but ill save that for a later date.

Pre-Plan Preparation

While our 5 month cycle doesn't start for a few more weeks, I want to go over a few concepts before we get started and talk about preparing your body and your schedule to execute a plan like this. It requires a lot of prep and planning. While there are plenty of huge guys out there who eat everything in sight and lift big and get big, there often just that, big. That is our goal but not our only goal, we want to be effective athletes and we want to be fit not just enormous. As a hard gainer just putting on a few extra pounds will greatly improve that image, and you wont have to worry about getting fat. During this cycle I wont be doing much cardio, cardio is the enemy of muscle gains because it eats away at your fuel and burns calories you need. However there is nothing wrong with running and biking before the plan starts. With a month before we kick off there is plenty of time for me to get my body fat content down and lean out a bit so when I gain its much cleaner and leaner. My running regime is simple, I run everyday, 2 miles on day A and 6.5 on day B. distance and interval running are how you burn your fat reserves. And its good to have a 2 mile jog to keep the body loose. Ill post a few tips about eating habits tomorrow at some point. Have a happy Friday y'all! weekends almost here!

-Sean

Good Morning

Good morning everyone.
I hope you all slept well, and hopefully longer then I did. Sleep is an essential part of the success of this or any workout plan, but is particularly important to muscle building plans. The reason being; when you lift you actually tear your muscle tissue, this is what causes lactic acid to accumulate and your muscles to get sore. While tearing doesn't sound good, the tissue repairs and rebuilds itself bigger and stronger then it was, thus creating the gain your looking for. However this repair period only happens during rest time. During sleep, your metabolic rate is slowest (ideal for muscle growth), the release of growth hormone increases while asleep, and there is increased blood flow to extremities. It is recommended that humans get at least 6 hours of sleep a night and adults get 8 in a perfect world. Im in college and could potentially have a conflict with this but im going to do my best to get my 8 hours and you all should too. Sleep is also key for a good performance in the gym. There is no point in wasting your time lifting if you are not pushing your body to its physical limits, if you are not strained your not making progress. And while were on the subject stay away from energy drinks, those energy shot things and all that other crap. Pre-workout is what your allowed but I will delve into that at a later date.

-Sean

The "Before" Picture

So your small and frail and no girl ever gives you a second look? you struggle to compete with other men your age at sports and you have a lack of confidence that you not even aware of? you are tentative about taking off your shirt at the beach and always look in the mirror or step on the scale and think, "just 10 more pounds" or look at your arms and think, "just an inch, thats all i want an inch". Well thats where I was about a year ago. I did all the wrong things and worked very hard at it. I lifted wrong, I ate wrong, I motivated myself wrong and I took the wrong supplements. All the hard work in the world could not change how genetics had build me and I was on the edge of defeat. Then I went to college...

One of my best friends who, If you track our progress you will get to know intimately, is my lifting partner. We went to high school and now college together. I will mention his name later because I havent yet informed him that I will be blogging our progress. However you should know, we are both a little insane when it comes to working out and we feed off each other. I wouldn't go so far as to say we enjoy pain but to be fair we have an unhealthy lust for it. I would argue that we are always the hardest working guys in the room and often times some of the smallest. He is practically a professional and im lucky enough to have found him and meshed with his personality. During our first year in college this man changed me, and not just physically, in fact the physical change was the least important. Because of my new found size and strength I found confidence and personal motivation, I valued myself and my body and began taking better care of it. My attitude completely changed with ten pounds. Im no longer frail and scrawny, lean and athletic is a slightly better description but not physically impressive in any way. I am currently a candidate of Marine Corps officer candidate school and spent a lot of time running to prepare for this summers session, losing a lot of muscle in the process (my girlfriend was not happy). Unfortunately I was sent home due to dental complications and will return to finish next summer. Until then I have a few weeks extra to begin a 5 month bulking cycle. The goal of this blog is for you to track our progress and mirror it if you like. We dont allow other people to lift with us but I will tell you everything you need to know to get our results and to train yourself with this mindset.

I hope you all track our progress and take advantage of the tips and notes. Id also like to hear updates from you.

-Sean