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Hardgainer Secrets To Fast Gains Build Up To 25 Pounds Of Muscle In 8 Weeks

A Time-Tested Program For Gaining Size & Strength by Worldwide Fitness

Hardgainer Secrets To Fast Gains: Build Up To 25 Pounds Of Muscle In 8 Weeks A Time-Tested Program For Gaining Size & Strength

by Worldwide Fitness Original Illustrations by Devin Johnson

Distributed by www.trulyhuge.com

 2000 by Worldwide Fitness International Copyright Secured. All Rights Reserved

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Consult your physician before undertaking this or any other exercise, dietary, and/or nutrition supplementation program. This program was developed based upon findings from a variety of sources and different interpretations of the studies and applications of their findings. Individuals vary in their response or reaction to exercise, diet and/or nutrition supplementation. Worldwide Fitness and the developer and distributors of this manual will not be liable for any incidental, consequential or other damages arising out of the use or application of any of the information contained in this text.

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Get Ready to Make Big Gains ! If you have been struggling in the gym and not making gains by following the cookie-cutter training programs...or if you have been changing programs monthly, following the drug-induced champions “training program of the month” featured in your favorite muscle magazines, then you are going to find this a very personally rewarding, result-producing program. You might find it unusual at first, compared to the multiple set, triple-quadruple split, Bulgarian, blast and bomb super-duper, chemically-enhanced programs espoused by the champs every month in the magazines, but this simple course is extremely effective for the genetically-average person (or “hard-gainer”) who chooses not to involve himself or herself in the insanity of anabolic steroids. This program has been used successfully by hardgainers to gain mass and strength for over five decades. I understand the frustration you’ve felt while working your guts out in the gym, eating right, and still not making any gains in strength or size. I’ve struggled for years trying different programs, diets and supplements, spending hours and hours in the gym every week, and hundreds of hard-earned dollars on the latest fad supplements, with only marginal results. It wasn’t until I faithfully followed this very course that you are holding in your hands that I experienced the rapid gains in strength and muscle mass that I had been dreaming about for years. If you faithfully follow this program with consistency, determination, and enthusiasm...and when you are in the gym you give it your best effort...then I am confident that you will make great gains on this program. Will you gain 25 pounds of muscle in eight weeks? Many factors can affect how much muscle you will gain. Some of those factors like training, diet, and mental attitude are directly within your control. Other factors like genetics, recovery-ability, hormones, etc. are out of your control. I know that hundreds of hard-gainers like yourself have gained 25 pounds or more in eight weeks on this program. Don’t worry about those factors that are out of your control. Concentrate your energy on those factors that you can control and give them your all. Set a goal, write it down along with a date that you want to complete it, focus on it, visualize the results you want, and GO FOR IT! Break down your big goal into smaller chunks, like weekly goals or poundage/rep goals for each workout. How do you eat an elephant? One bite at a Hardgainer Secrets To Fast Gains

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time! A gain of only 2 1/2 pounds per week on each of your exercises might not sound too impressive, but imagine how big and strong you would be after six months! As Dr. Robert Schuller says, “Inch by inch, anything’s a cinch. Yard by yard, it’s hard.” For a more in depth study of goal setting I would suggest the classic book, “The Magic of Thinking Big”, by Dr. David Schwartz and “PsychoCybernetics” by Dr. Maxwell Maltz. Learning to set goals and follow them can translate to success in any area of your life. You are about to start on a program that is the most effective training and diet course for getting big and strong that you will ever undertake. This program can stand up to any other bodybuilding program hands down! This program is so simple (but not easy) that you’re probably wondering why you haven’t heard of it before...especially since the claims, although true, are incredibly hard to believe. In the days before steroids this type of program was well know and used to build muscle fast. But after steroids started being used by bodybuilders, they found they could build up on almost any type of training, so they started doing longer routines, using isolation exercises, etc. The bodybuilding magazines printed the newer, super scientific training programs, but forgot to tell us about the steroids. So, the effective drug free training methods were branded as old, outdated and were almost totally forgotten. The fact that the average drug free trainees gains on these newer methods were poor was overlooked, it’s like everyone thought “the champs have to be right, look how big they are”. So people plugged along on long training programs not suited for them, making poor gains, but hoping one day they would look like their heroes. Let’s face it, most people will have a hard time believing the claims made by this program...myself included, at first. But even Joseph Curtis Hise, the first person to develop and use this program, encountered the same resistance and disbelief over fifty years ago, in spite of the abundant evidence that the program was working! There will always be skeptics, but it doesn’t matter if they believe it. The only person who needs to believe is you. After six weeks on this program, if followed faithfully, you will be assured that you made the right decision. So get ready for some hard work...some very hard work! But also get ready to enjoy the big gains in strength and size that you have been dreaming of ! Believe, expect big results, train hard, eat big, and GO FOR IT!

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The Basics Of The Program One of the most effective methods for building size and strength quickly is one you have probably never heard about (for reasons we already discussed). The core of this program is one (that’s right…just 1) set of squats, but this one set is probably one like you have never done before. Here is where you find out what you’re made of! This is one very intense set, but you only have to give it your all on this one set. You will use a weight that you can do a normal set of squats with for 10 reps…and then you will do 20 reps! I know you are asking yourself, “How am I supposed to do that?”, but we will discuss technique later. This set of squats, if performed properly, will have you huffing and puffing like a freight train, your chest will feel like it’s blowing up like a balloon, and your legs will feel like rubber bands, but you will learn to love this temporary discomfort when you see the awesome growth it produces. We will also add a few other basic exercises to round out the program, but most of your energy and focus will be put into that one set of squats. In addition to the squats, you should eat plenty of good wholesome food, drink 2 quarts to 1 gallon or more of milk a day, and get plenty of rest (at least 8 hours of sleep) between your workouts, which you will perform 2 to 3 times a week. Don’t let the simplicity of this program throw you. It is simple but it’s not easy. I wasted 10 years of training and a lot of money, trying all the fancy programs and diets only to realize little to no gains. It wasn’t until I followed this program that I finally started getting the size and strength gains that I had been looking for. There is something almost magical about that gut-busting set of squats. I’m sure that some doctor or exercise physiologist, or some other expert with a lot degrees could explain just what happens in your body as a result of those squats, but this is how I understand it: Those heavy, high-rep squats somehow cause a release of hormones and other growth-producing chemicals in your body and super-charge your blood. This “super-charged” blood is now coursing through your body and organs because of the massive amount of work and stress that you are placing on yourself. These squats become a growth stimulus to all the major muscles in your body. Once you do a set like I will discuss later, you will experience what I am trying to describe. When you are squatting, try to visualize your blood, now “super-charged” coursing through your body, bringing those growth-releasing substances and nutrients to your muscles. Hardgainer Secrets To Fast Gains

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After you have pushed yourself to the limit on your one set of squats, rack the bar, walk over to a flat bench (hobble or crawl over to it if you have to), lie on your back crossways on the bench, and do a set of dumbbell or barbell pullovers for 20 reps with a light weight. The emphasis is not on the weight here, but your breathing. Of course you will be breathing (or should I say gasping) pretty deeply after those squats and this exercise will help expand your upper body framework for the slabs of muscle that you will be packing on. Take several deep breaths before each rep, then take as deep a breath as possible while lowering the weight feeling the stretch in your rib cage, and exhaling while raising the dumbbell. Take 2 to 3 deep breaths and repeat the process for 20 reps of dumbbell pullovers. You will then perform 2 to 3 sets of several other basic exercises and you will be done and out of the gym in an hour or less. Go home, get plenty of rest, eat well, drink lots of milk, and grow, grow, grow! You’ll be totally recuperated and ready to repeat the process in a few days…except this time with 5 more pounds on the squat bar! “What?!! I could barely get 20 reps last time and now you want me to do it again with 5 more pounds??!!” I know how you feel, I felt the same way, but this is what I have found: You will never grow until you force your body to do more. It’s called “progressive resistance” and a lot of people don’t practice it and therefore don’t grow. I used to think that my body would tell me when to increase the weights I was using or that I would feel stronger when I was ready to increase the weight. My body wanted to stay where it was…and it did…for years! It wasn’t until I started progressively using more weight that I really started getting bigger and stronger. This is where the phrase “Mind over matter” comes into play. You are stronger than you were at your last workout if you ate well, drank a lot of milk, and got plenty of rest. You can do 5 more pounds on the squat for another 20 rep set…you are physically capable of doing it, but you have to believe that you are capable of doing it, and, as the Nike commercial says, “Just do it!” It is only a few minutes of tough effort, but you will be rewarded with the size and strength gains that you have been dreaming about. So I hope that I have made my point clear that you have to force yourself to grow. Every workout, that’s every workout for the 8 week period, go up 5 pounds on the squat but still do 20 reps. You will be happy that you did! On the remaining exercises, push yourself to go up at least 5 pounds every week. If you can handle more frequent increases on these other exercises, then by all means, slap on more weight. To get bigger, you need to get stronger and you Hardgainer Secrets To Fast Gains

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must force your body to get stronger. It doesn’t just happen. Use that wonderfully powerful computer that is in your noggin, program it for success, take control of your body and will it to grow bigger and stronger. Think big, train big, and eat big!

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So, to sum up the basics of the program: 1. Heavy 20 rep squats. 2. Go up 5 pounds on squats every workout. 3. Drink lots of milk. Don’t worry that the principle is over 40 years old. It works! Thousands of people have gained more weight in a month on the squats and milk program than they had after a year or longer on other programs. Many people have experienced gains of 20 or 30 pounds in a month. John McCallum, a great bodybuilding author and promoter of the squats and milk program, said, “If you don’t gain at least ten pounds a month you’re doing something wrong.”

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The Training Program In addition to your set of squats (more details later), the rest of your program will consist of some basic multi-joint exercises. The basic exercises are ones that involve the large muscle groups and the supporting smaller muscles, as opposed to isolation exercises. What do I mean? For example, let’s say that we are going to work chest. An isolation exercise would be dumbbell flyes. A basic exercise would be the barbell bench press or barbell incline bench press. The bench press not only works your pecs, but also your shoulders (anterior delts) and triceps. The bench press is a strength and size builder, building several muscles in your upper body, while dumbbell flyes isolate only the pecs and don’t build as much upper body mass and power. Your focus should be on getting stronger in the basic exercises right now. Don’t expend your valuable energy on isolation exercises. If you want to do some for fun or variety, and it doesn’t affect your recovery-ability, then go ahead and do a few sets…AFTER you’ve done your basic exercise. My opinion is that you should just concentrate on the basic exercises until you’ve gotten up to your desired body weight and have had some appreciable strength gains. After eight weeks on this program you will be ready for a little variety and can start doing a few additional isolation exercises. After eight weeks on this program I would recommend my follow-up program entitled, A Genetically Average Joe’s Guide To Gaining Muscle While Losing Fat. Some of you may find that this program causes you to over-train and you are not recovering fully between your workouts. If this is the case, I will outline an abbreviated, but very effective program that is sure to produce gains in size and strength, even on the hardest of gainers!

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The Exercises This routine may not look fancy or impressive compared to some of the slick, fancy routines in the muscle mags, but it is VERY effective. The exercises listed below should be performed in the order listed. Squats Dumbbell Pullovers Barbell or Dumbbell Bench Presses Chins Bent Over Barbell Rows Seated or Standing Dumbbell Press Barbell or Dumbbell Curls Standing Calf Raises Stomach Crunches

1 x 20 reps 1 x 20 reps (Immediately after squats) 3 x 6 to 8 reps 2 x as many reps as possible 2 x 8 to 10 reps 2 x 8 to 10 reps 2 x 6 to 8 reps 2 x 15 to 20 reps 1 x 25 to 30 reps

How Often Should You Workout? This program is normally done three days a week on alternate days, like Monday, Wednesday, and Friday or Tuesday, Thursday, Saturday. Some of you will gain better if done only two days a week like Tuesday and Friday, or Wednesday and Saturday. I personally only did the routine twice a week because my body couldn’t recover fast enough between workouts three days a week. I would suggest that you try it three days a week. If you are really sore (not just mild soreness and stiffness) and don’t seem to be recovering and progressing between workouts, then drop back to twice a week. For those of you who are still not recovering and gaining from this routine, you will need to perform the ultra hardgainers routine twice a week.

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The Ultra Hardgainers Routine This routine has put muscle and strength on some absolute skeletons. This is the routine that was followed by Peary Rader, founder of IronMan magazine, and allowed him to gain over 100 pounds of muscle! Peary was extremely skinny and weak when he started on this program after trying dozens of other routines with no results. Peary started doing squats with only 35 pounds but soon worked up to doing 20 reps with over 300 pounds! So don’t be discouraged if you’re using light weights to start. Soon you will be doing big weights and growing like crazy! Squats Dumbbell Pullover Bench Press or Dips Barbell Rows or Chins

Hardgainer Secrets To Fast Gains

1 x 20 reps 1 x 20 reps (Immediately after squats) 2 x 6 to 8 reps 2 x 6 to 8 reps

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How To Perform The 20 Rep Squat You will be doing heavy, high rep, parallel squats. These used to be called “breathing squats” and it will be quite obvious how that name came about after you do your first set according to my instructions. Heavy means different things to different people. What is heavy for you might be light for someone else…but remember…the only person you are competing with is yourself. So let me define what I mean by “heavy”. You will use a weight that you can normally squat for 10 reps…and you will do 20 reps. It will not be easy, but you will do it because you have the desire to get bigger and stronger. And you

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will go up 5 pounds every workout. Doing this, you will experience gains in size and strength that are nothing less than phenomenal! High rep means 20 reps, but remember, you only have to do one set. For the eight weeks that you will be using this program, feel free to experiment with different rep ranges on your squats. Always do a minimum of 20 reps but you also might want to try 25 to 30 reps. Keep it somewhere between 20 to 30 reps. I very rarely did more than 20 reps. If you do your set like I am going to describe to you, 20 reps will be all you can do. “Parallel” means that you only squat down until the tops of your thighs are parallel to the floor. That is all the further you need to squat to thoroughly work the muscles. Going below parallel increases your risk of injury because your back starts to round out. Keep your back as flat as possible and keep your head up with your chest held high. It helps to pick a spot on the wall above your head level and look at that spot while you are squatting. Take an empty bar and practice your form in front of a mirror before you start your workout. This will also help you warm up. Some people place the bar high on their traps and others place it lower. The higher the bar, the more strain will be on your lower back. Since I have had a nagging back injury for years, I always place the bar lower on my traps, similar to how a powerlifter would squat. If you choose to try this technique, there is a natural “groove” for the bar when you grab it, bring your chest up high, your elbows back, and your head up. You may have to experiment a little bit to find your groove, but you’ll know when you’ve found it. The bar actually rests on the top of your rear delts. If you are very thin or find the bar cutting into your skin, it’s OK to wrap the bar with a towel or some kind of foam rubber pad. You need to concentrate on your squats, not how bad the bar is hurting your shoulders, so use some kind of padding if necessary. OK, now we are ready to get started. Step under the bar and find your “groove”. Keep your back flat or slightly arched, chest held high, shoulders back, and head up, and push the bar up off of the racks by straightening your legs. Take approximately one step back and put your feet about shoulder width apart with your toes pointed slightly outward. Don’t take an unusually wide or narrow stance, just put your feet in as natural position as possible. Stay “tight” in this position Hardgainer Secrets To Fast Gains

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(back flat or slightly arched, chest held high, shoulders back, head up, feet in place) because you should not be shifting your foot position in between reps. Now we’re ready to do our first rep. Still in your strong and solid position (back flat or slightly arched, chest held high, shoulders back, head up, feet in place), look at your imaginary spot on the wall and take one deep breath and exhale. Now take another deeper breath and exhale. Take a third even deeper breath, hold it and squat to parallel. As soon as you reach parallel start driving the weight back up forcefully while exhaling and maintaining your solid position (back flat or slightly arched, chest held high, shoulders back, head up, feet in place). You may be tempted to hold your breath while driving the weight up. Don’t do it unless you want to pass out and go crashing to the floor with the weights on top of you! Exhale forcefully while driving the weight up. Congratulations, you completed your first rep. Now repeat the whole procedure with at least three deep breaths again in between each rep. After your tenth rep you may be taking 6 or more deep breaths between each rep. Take as many breaths as you need but never less than three. At about the tenth rep is when this really becomes a challenge and you have to get mentally tough to do what it takes and finish the set. Taking five or more deep breaths between reps helps but most of your struggle will be a mental battle. You may be tempted to quit and rack the weight because it is starting to get uncomfortable. Don’t do it! You have the ability to push past the temporary pain and complete your twenty reps, but you really have to want to do it. Think to yourself that it is only one set that you have to do and when you finish this one set of twenty reps, you will have sparked the hormonal and chemical changes necessary to get your muscles growing. Your mind is more powerful than the bar on your back. Decide to do whatever it takes to finish this one set so that you can enjoy the exhilaration of completing this mental and physical challenge. A secret that I learned really helped me to get through my twenty reps. I warmed up with an empty bar to practice my form (back flat or slightly arched, chest held high, shoulders back, head up, feet in place), and then did a few lighter sets for 5 or 6 reps. After this warm up I would go to the locker room and sit in a stall, close my eyes and visualize myself doing all twenty reps in perfect form. I would count each rep as I visualized myself completing each one. After completing the twentieth rep in my head I would walk back out to the gym floor and get in position and do the set. I would softly say things to myself in between reps when it really started to Hardgainer Secrets To Fast Gains

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get difficult. I would say things like, “big and strong, no problem, I can do this, piece of cake, I’m strong, I’m getting bigger and stronger, I’ve got it, done deal”…etc. In other words, I spoke positive affirmations to help program my mind for success. I expected to finish the set and I always did. Your mind is a very powerful thing, and you can program it for success or failure. The choice is yours. If you will take the time to read some books and learn how the conscious and subconscious mind work, you will start to understand how you control your success or failure, not just in completing your set of squats, but every aspect of your life. So now you’ve finished your twentieth rep and you’ve racked the bar. You are huffing and puffing like a steam engine, your whole body feels like rubber, and your chest feels like it’s about to burst. So now you can collapse on the floor for a few minutes, right? Nope. Walk (or should I say crawl?!!) over to a flat bench where a very light dumbbell or barbell is waiting for you. Lie across the bench and immediately do one set of pullovers for twenty reps. Just like squats, take at least three breaths in between each rep, hold the third breath while you lower the weight over your head, keeping your elbows only slightly bent. Exhale as you raise the weight back to the starting position. The deep breathing brought on by the squats, followed by a chest stretching exercise like pullovers helps to expand the rib cage and upper body structure. When doing pullovers, combined with the heavy breathing as a result of the twenty rep squats, you will feel a definite pulling or stretching sensation in your chest. This is OK. It just lets you know that this exercise combination is working. You should only use a light weight on pullovers. The emphasis here is not on taxing the upper body muscles, but on deep breathing and getting a good stretch of your upper body and rib cage. After you have done twenty reps on pullovers you can relax and enjoy the satisfaction of knowing that you have finished the hard part of the workout and have set the stage for muscular growth. Rest as long as you need before going on to the other exercises.

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You should try to complete your workout in an hour or less. If you find yourself taking longer than an hour and fifteen minutes, you should cut down on your rest between sets, or look at cutting back on the number of sets. To summarize: “Work super hard, breath very deep and get big!”

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The Basic Exercises Now that you’ve recovered and caught your breath from the squats and pullovers, it’s time to move on to the other exercises in this routine. These will be a lot of fun and won’t be as difficult as the squats. You will enjoy doing these and seeing your strength increase regularly on these lifts. Try to go up at least five pounds on each of these exercises every week. If you don’t progress as rapidly, don’t worry. Just shoot for a five pound increase every two weeks. Just don’t get in a rut of doing the same weight week in and week out. Remember, it takes progressive resistance to grow. Squats

The King of muscle builders! I believe that I have repeated myself enough about the form on this one: Back flat or slightly arched, chest held high, shoulders back, head up, feet shoulder width apart, with toes pointing slightly outward.

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Incline Barbell Bench Press

Take a loaded barbell while on an incline position on a secure bench. Lower it slowly to your upper chest, elbows out to the side, then push it to the arms straight position. Lower and repeat.

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Flat Bench Press With Dumbbells Lie on your back and hold two dumbbells with your arms fully extended. Lower both dumbbells to your chest and press them up again to their original position. Keep your elbows out from the body during the movement. This is an alternative exercise that you can substitute for flat or incline barbell bench press.

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Bent Over Barbell Rows Grab a barbell with about a shoulder width grip. Bend your knees slightly, and bend over at the waist, while keeping your back flat or arched. Do not round your back. Pull the bar to your waist and lower until your arms are fully extended. Do not rest the weight on the floor until the set is finished.

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Seated Dumbbell Press While seated, hold two dumbbells at your shoulders. Keep your back straight and your head up. Press both dumbbells simultaneously to the overhead position. Do not lean back during the exercise.

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Standing Dumbbell Curl Holding dumbbells in both hands, curl both arms simultaneously until the dumbbells are next to your shoulders. Start with your palms facing inwards. As you raise the weights, turn your wrists so that your palms are facing upwards. Lower the dumbbells slowly and repeat.

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Standing Calf Raise Rise up and down on the balls of your feet without excessive knee bending and without bouncing at the bottom of the movement. Vary your foot positions. Try toes pointing out, toes pointing in, and toes straight. Try them without your shoes. I think you get a better calf workout that way!

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The Hardgainers Muscle Building Diet I have heard professional bodybuilders say that eighty to ninety percent of bodybuilding success is diet. This is definitely true if you are a genetically average Joe or hard gainer. Do not ignore this diet advice and think that you will grow bigger and stronger just from training, but continuing your old diet habits. If you want to get big, you’ve got to eat big. I will now let you in on one of the most exciting dietary secrets for building muscle. There is an inexpensive food, found in all grocery stores, that when consumed in large quantities, causes almost miraculous gains in size and strength. I like to call it “White Magic”, because consistently consuming it, along with following this training program, will cause your muscles to grow like magic. It really does do a body good! That’s right, I am talking about milk! Whole milk, not 2% or skim…and fresh raw milk if it is available from any dairies in your area. To gain weight and get stronger on this program you need to be drinking a lot of milk throughout the day, with your meals and snacks and between your meals and snacks. How much milk should you drink? That will depend on your metabolism, but two quarts a day is the minimum. If you have trouble gaining weight or are not making much progress, the goal should be one gallon a day. I know that sounds like a lot but when you sip it throughout the day, it’s not difficult at all consuming a gallon a day. At times you will feel like you constantly have milk sloshing around in your stomach. But just remember that while all that is sloshing around, that “White Magic” is building those muscles bigger and stronger every day! I bought a gallon size thermos and took it to work every day filled with that ice cold “White Magic”. I had a large McDonalds cup with a lid and a straw and kept it filled, constantly sipping on it throughout the day. It was not unpleasant or uncomfortable at all to drink all that milk. When I got tired of doing it, I just focused on my goal of getting bigger and stronger, thought about that miraculous, muscle building “White Magic”, and filled the cup up again. Was it worth it? After years of wasted effort on other routines without results, I gained twenty pounds in six weeks. I was bigger, stronger, felt better, and put on very little fat around my waist. Almost all of that twenty pounds was muscle mass.

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The minor inconvenience of lugging a gallon thermos to and from work, and sipping milk all day long was definitely worth it! After eight weeks on this program and some awesome gains, I was ready to go back to a less intense program and lose the little bit of fat around my waist. I had learned a few things that allowed me to continue gaining muscle size while simultaneously losing bodyfat. But that is the subject of my other booklet entitled, A Genetically Average Joe’s Guide To Gaining Muscle While Losing Fat. Follow this program faithfully for eight weeks and don’t worry about putting on a little bodyfat. After eight weeks, order my “…Gaining Muscle While Losing Fat…” book at that time if it is a concern. Now if you start wearing shirts that say “Goodyear” on them, your gut starts to hang over your belt so much that you can’t see your shoes, and when you wear yellow clothing, forty school children try to board you… you might want to consider cutting back on the milk. For most hard gainers this will not be a problem. So to summarize: If you don’t feel like you’ve been draining a cow a day, you’re not drinking enough milk. Down a gallon a day of that wonderful “White Magic”!

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The Hardgainer Diet In addition to drinking your milk, you will need to eat at least three meals every day and 3 snacks between. Your body can assimilate food better when it is spread throughout the day, rather than gorging yourself on two to three large meals each day. The main component required in a muscle building/weight gaining diet is protein. Of course you will be getting plenty of protein in your milk, but you will need to eat a lot of other quality complete protein foods. What is a “complete” protein? That is a protein source that contains all the amino acids (protein is composed of amino acids) that are required by your body to support growth. These sources are: red meat, chicken, fish, eggs, and dairy products. Other foods like beans and nuts have protein, but it is an incomplete protein. They do not contain all the essential amino acids to support growth, so don’t depend on those to supply your protein needs. Just eat plenty of good wholesome food and try to avoid the sugary junk. A little now and then won’t hurt you, though.

Sample Weight Gaining Diet

I am including the type of diet you should follow to gain some good muscular bodyweight. Diet is very important, both myself and a lot of my trainees didn’t gain until we started eating a very large amount of protein, it makes a big difference. I don't expect you to dive in and eat all this the first day, I want you to eat progressively (just like you will train progressively) try to eat a bit more each week. You don't have to use protein powder, it's not totally necessary. You can drink milk, or you can use powdered milk instead. Any protein drink can be made with powdered milk instead of commercial protein powder.

BREAKFAST meat 1/4 lb 3 eggs Hardgainer Secrets To Fast Gains

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2 slices wheat toast milk or protein drink SNACK cottage cheese 1/4 lb fruit milk or protein drink LUNCH Tuna Sandwich (6 oz tuna) cottage cheese 1/4 lb salad milk or protein drink SNACK cheese sandwich 2 oz cheese milk or protein drink DINNER Chicken 8 oz baked potato cooked vegetable salad milk or protein drink SNACK 2 eggs hardboiled fruit milk or protein drink This is also very convenient because most of this food can be prepared and taken to work or school in a lunchbox or “Lil Playmate” type of cooler. I learned a secret that many successful bodybuilders were doing to keep their bodies in a positive nitrogen state for growth. A positive nitrogen state means that there is always complete protein (protein is the only nutrient containing nitrogen) available in the bloodstream for growth and repair. The secret is to never let more than three hours go by without consuming some kind of quality complete protein. Constantly sipping on milk throughout the day should take care of that. Hardgainer Secrets To Fast Gains

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The Growth Drink

Over the years I must have spent a small fortune on all the latest powders and blender drinks that were being hyped in the magazines. Save your money. I will give you the recipe to an inexpensive blender drink that supplies around 100 grams of protein per quart and tastes like a milkshake. 2 quarts of whole 2 cups of skim milk powder 1 banana 4 tablespoons peanut butter 6 raw eggs 2 to 4 scoops of chocolate or vanilla ice cream If you are worried about the raw eggs and getting salmonella, then drop them in boiling water for 30 seconds before putting them in the blender. This should kill any bacteria. When I was in a hurry in the mornings and didn’t have time to prepare breakfast, I mixed up one of these blender drinks, took it in the car, and drank it on the way to work, and throughout the day. Never ever skip a meal. I have another tidbit for those who find themselves hitting the snooze alarm too many times and being rushed in the morning. Put 2 to 3 eggs in a bowl and whip them up with a fork, adding a little milk, half and half, or heavy cream. Stick this in the microwave for approximately 1 minute. Beat it with the fork again and add some cheese. Put it back in the microwave for another 1 to 2 minutes, or until the eggs are thoroughly cooked and the cheese has melted. Put a small pat of butter on it and stir it in until it melts. Flavor to taste with salt and pepper. This is an easy and quick way to fix scrambled eggs for breakfast. Some people who have been brain-washed by the current low fat diet fad are concerned about fat and cholesterol in their diet. The only way a bodybuilder can make a high protein, high carbohydrate, low fat diet work is to eat outrageous Hardgainer Secrets To Fast Gains

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amounts of food and take anabolic steroids. It is extremely difficult to build muscle size and gain weight on a low fat diet. If you are concerned about your cholesterol level then have it checked after a month or so on this program. I have still not seen a study done on healthy people, regularly exercising intensely, and eating lots of eggs and meat, that showed an increase in serum cholesterol. If you are really concerned about this, then I suggest you immediately go to the book store and buy a copy of the book New Diet Revolution by Dr. Robert Atkins. Dr. Atkins is a cardiologist who will prove to you in his book that this low fat, high carb diet is one of the worst things that you can do to your body. More calories will be stored as bodyfat when eating the low fat diet and it will be nearly impossible to build any strength or size. Most people in this country believe that the low fat thing is the way to go to stay healthy and lean. This belief has been repeated by the media for over ten years, but Americans have statistically gotten fatter every year and the average age for heart attacks will soon 20 to 25 year olds! Just because something is repeated for years by the media and self-proclaimed experts, doesn’t mean it’s true! Read Dr. Atkins book and learn the truth. Supplements I have not talked about food supplements yet, but I do believe in using them. Please don’t get suckered into buying all this crap hyped in the muscle mags. Just look at the ads every month. A revolutionary break-through product that will work just like steroids comes out every month. Don’t be fooled into wasting your money on these. Take it from me, someone who has wasted a lot of cash on that stuff. If you absolutely have to buy that miracle bottle of pills made from the bark of some Brazilian tree, or those “just like steroids” capsules containing freeze dried, desiccated testicles from an Argentinean bull, I’m afraid I’ll have to say, “I told you so.” The only person who benefits from that crap is the guy selling them. Having said that, I do believe in taking supplements. The basics should be a good multi-vitamin/mineral supplement. If you would like to add some additional vitamin C and B complex, that would be good. There are several other supplements that you could add if you have the money to spend, but you can make great gains without them.

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In the 1950’s there was a bodybulding nutritionist named Irvin Johnson who owned a gym in Chicago, and was turning out a bunch of championship bodybuilders. His methods were so successful that people from all over the country started seeking him out for his advice. Some of the physical transformations that his methods produced were nothing short of miraculous. Johnson moved to Los Angeles and changed his name to Rheo Blair. Blair soon became the nutritionist for all the champion bodybuilders of the 50’s, 60’s, and 70’s and the Hollywood stars. Blair had developed a special protein powder that was taken in a unique way, and was putting muscle tissue on some absolute skeletons. When the Blair bodybuilding students started taking this stuff, the results were like magic. If you don’t believe me, call or write IronMan magazine and see if you can obtain any back issues from the 50’s or 60’s describing Rheo Blair’s methods. If they can’t help you, then send a check or money order for $10.00 to Griffin International (address on inside cover) and request copies of the Rheo Blair articles. Blair was unquestionably the ultimate guru of bodybuilding nutrition. Blair had become quite a celebrity in not only the bodybuilding world, but also in the world of Hollywood before his untimely death. Fortunately, his assistant,

Freddy Linblad, knew all of Blair’s methods and product formulations, or the entire Blair nutrition knowledge would have died with Rheo. I was fortunate enough to track down Freddy Linblad several years ago and pick his brain on numerous occasions. He assured me that the Blair program was still alive and well, and still performing as well as it did in the 50’s and 60’s. Freddy still does nutritional counseling using Blair’s program and still has that awesome Blair’s protein powder. I have been using Blair’s protein ever since. I know I sound like a commercial for the Blair program, but I can assure you that I have no financial interest whatsoever in the program. I am merely an enthusiastic customer and supporter. I just wanted to let you know that Freddy Linblad is available for nutritional counseling over the phone for FREE. It will only cost you the price of a long distance call to California. He still has a lab there that makes the famous Blair’s protein in limited amounts if you were interested in trying some. It is slightly expensive, but if you have the means, it is definitely worth it.

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Like I said, I don’t have a financial interest in the Blair’s protein. You don’t even have to tell Freddy that you got his number from this book. My only interest is in helping you achieve your bodybuilding goals. Freddy is a valuable resource of information for helping you do just that. You can contact Freddy Linblad at (213) 560-XXXX *. Although over eighty years old, Freddy is healthy as a horse, and still using the Blair program. He is a wealth of bodybuilding nutrition knowledge, and a pleasure to talk to. (* Please read addendum re: Freddy Linblad)

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Mental Attitude

Zig Ziglar, one of the top experts in the country on attitude and motivation said, “Your attitude determines your altitude.” Your attitude will determine your level of success, not only in this program, but in every area of your life. Although an exhaustive study of this topic is beyond the scope of this book, later in this chapter I will recommend a few books that have been instrumental in helping thousands of people understand the role of attitude in the quest for success. The most important thing you need to do right now is believe that this program will bring the gains you desire, and commit to faithfully following the program for eight weeks. Nowadays it seems to be necessary to explain the word “commitment”. In the age of a 60% divorce rate, kids quitting school at a record rate, and a nation that says “when the going gets tough…quit”, it becomes quite obvious that most Americans do not understand or practice commitment in any aspect of their lives. That is pathetic…and that attitude will destroy ANY possible chance of success in anything ever occurring in your life. One of my favorite teachers always used parables to get his message across, so I would like to use a little illustration to help you understand what “commitment” means. Think of your breakfast…or at least the breakfast recommended in the sample diet. Eggs and bacon, right? Now think about what was involved in that breakfast. The chicken was involved in your breakfast…but the pig was COMMITTED!!! Commitment means that you don’t quit because things start getting tough. You don’t rack the weight half way through your set of squats because it hurts a little and it’s hard. You don’t blow off a workout because you want to watch T.V. (T.V. stands for “The Vacuum” because it sucks out your brain. All the truly successful people I know watch very little or no T.V.) You don’t quit drinking your gallon of milk a day because you’re tired of it or you don’t want to carry your gallon thermos to work or school. You don’t quit this program after two weeks because you’re not Mr. Universe yet. Stick with it for the whole eight weeks. Only an eight week commitment to achieve your strength and size goals! What have you got to lose? Chances are you’ve been in a rut and not

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growing for years. Change now and follow this program or you will probably be stuck in this no-growth rut forever! Don’t quit something when it gets tough and painful. If you keep pushing and staying consistent, your successful break-through is usually just around the corner. If you quit too soon you will rob yourself of the success that is within inches of your grasp. Those who have the guts to keep going through the disappointments, trials, pain, and set backs always achieve the big successes in life. It is a guaranteed law of the universe. Those who quit when the going gets tough never accomplish anything. If you are a quitter, then welcome to “Weenie Land”. You’ll have a lot of company there, and everybody will have plenty of excuses to justify their miserable lives. You can expect to wallow in mediocrity, at best, for the rest of your life. If you have been a quitter in the past, choose to change that right now. You have the capacity to change. You were engineered for success, designed for accomplishment, and endowed with the seeds of greatness. Study the books that I recommend and start to understand the power that you have available. Start to understand how your mind works and start putting in positive information every day to counteract all the negative seeds that have been planted in your mind over the years. You can really achieve any goal that you set your mind to. Napoleon Hill in the classic success book Think And Grow Rich said, “Whatever the mind of man can conceive and believe, it can achieve.” Write your goals down with a date that you want to achieve them. A goal without a date attached is just a wish. Believe that you can accomplish whatever you commit to, every day begin to visualize the outcome you desire, and develop a day by day, or week by week plan to attain those goals. I have included a page with a daily schedule on it. Feel free to make copies of it and use it to help plan your days. I have also included a copy of a training log that says, “THINK BIG”. Make as many copies of this as you like and record your exercises, weights, sets, and reps done at every workout. This will not only log your progress but will keep you from slacking off. If you look back over three weeks of training logs and find out that you have been doing the same weight and reps in your exercises, then you know it is time to start pushing yourself. I really started making consistent progress when I started keeping a training log.

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I know that this program will provide the results that you have been hoping for, if you really follow it faithfully. I wish you all the best and all the muscle and success that you are willing to work for!

Suggested Goal Setting/Attitude/Success Reading The Magic of Thinking Big by Dr. David Schwartz Psycho-Cybernetics by Dr. Maxwell Maltz Think And Grow Rich by Napoleon Hill

The Greatest Miracle In The World by Og Mandino (This book contains a special memo from God, just for you! It is something VERY important that he wants you to know as soon as possible.) Dianetics: The Modern Science Of Mental Health by L.Ron Hubbard (This book is the best of them all, if you only read one, read this one.)

Most of these books can be purchased at any book store. You can (and should) obtain the Og Mandino book, The Greatest Miracle In The World from most bookstores. I strongly recommend that you get it as soon as possible. Anything that Og Mandino writes is a guaranteed winner.

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Addendum 1998 It's been almost two years since "Hardgainer Secrets: Build Up To 25 pounds of Muscle in 8 Weeks" was first released and I wanted to write an addendum to keep you updated. We have had many people tell me that they have made outstanding gains on this program and have had a few people tell me that they were disappointed with their progress. Almost to a fault, the guys who said that they didn't make good gains were not training with the intensity necessary to stimulate growth, especially in the squat. Let's be honest. To perform the 20 rep squat correctly and really provide the stimulus necessary for muscle growth...it takes guts (or something else!). It's not easy at all! It's physically painful and it's also a mental battle to keep pushing and doing one more rep...and then one more rep...and then another rep...until you reach your goal of 20 reps. Even though you want to rack the weight after about the 12th rep! I know how hard it is...I've done it. I have fallen on the floor as everything turned white and I wondered if I was going to pass out or puke. But folks, I knew that I only had to do one set and then the hard part was over. The rest of the workout was a walk in the park...relatively. And I knew that I only had to do this twice a week for only eight weeks. I have to be honest. If I thought that I had to train like that on squats indefinitely, then my attitude would definitely go sour toward the squat. But knowing that I only had to keep this up for eight weeks, and that if I did it right that I would grow from every workout, then it became a challenge and I looked forward to it. I looked forward to pushing myself to do 5 more pounds than my previous session, when I could barely force out 20 reps just a few days before with a lighter weight. It got to be like the Rocky movie where the Russian was beating him really bad. After taking such a brutal beating for so long, each time Rocky would go out for another round he would say, "Go ahead and hit me. It doesn't hurt so bad!"

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The 20 rep squat is the foundation of the program. If you will stop whining and making excuses, suck it up, fight the mental battles and do it right, you will not only make good gains...but you will feel good about yourself because you will have overcome a mental and physical challenge. If you follow the program exactly as outlined for the full eight weeks, then pat yourself on the back. You will have the quiet confidence and increased self esteem that comes with knowing that you have stuck with something and followed through on a difficult undertaking that most people will never have the courage and focus to complete. When you have completed this eight week journey, your body and mind will need a break. Take a week off and start on a program with less intensity and a little more volume. My course "A Genetically Average Joe’s Guide To Gaining Muscle While Losing Fat" would be an excellent choice as a follow-up program (especially if you have added a little body fat while gaining) or my latest course "Genetically Average Joe’s Hyper-Growth Volume Training" (soon to be released). These programs will provide a new type of stimulus for muscle growth. The "Genetically Average Joe’s Hyper-Growth Volume Training" course is fairly innovative and cutting-edge and we've seen some outstanding gains from it. I don't want to give the secrets away but the training is a very effective growth hormone stimulator...and I've got medical research to back it up. It's pretty exciting and a very enjoyable program to perform. A lot of people have asked me about the sample diet and milk intake. This diet is just a template. You need to know your own body's dietary needs and basic caloric maintenance level. If you have a slower metabolism, you will probably want to adjust the calories downward. You may also want to cut out some of the carbohydrates. Monitor your waist line and overall appearance and if you feel that you are putting on too much fat, cut back on the calories and carbs. For some of you thin or underweight guys you might even need to eat more than the amounts in the sample diet. When I was thin, I didn't care if I bulked up a bit and put on a little fat. I just wanted to gain muscle and grow as quickly as possible and I knew that I had to pound down a lot of milk and high quality food to accomplish that goal. I figured that I could lose the extra fat later after I achieved my weight and size goals. It has been my experience that it is pretty hard to gain muscle weight quickly (without steroids, of course) without putting on a little fat too.

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Just use some common sense. If you are putting on too much fat, cut back on the calories and carbs. If you are an ectomorph (thin) and not gaining weight, increase your calories and milk consumption. Now a bit of bad news. You know that I am an enthusiastic supporter of the Rheo Blair protein. I have also recommended that my readers call Freddy Linblad, Blair's partner for free nutritional advice and to order the Blair protein. I recently found out that Freddy passed away some time in February 1998. Freddy was in his late 80's and died of natural causes. I used to say that many people thought the Blair nutrition secrets died with Rheo Blair but that was not true. Freddy Linblad was still promoting the Blair program and still had contact with the lab that made the Blair protein. Now, unfortunately, it looks as if the Blair program is now dead. As far as I can tell, Freddy was the only person who knew the lab that made the protein. I asked for the name of the lab several times but Freddy said that he needed to keep that a secret. It looks as if he took that secret with him. So far I have been unsuccessful in contacting any of Freddy's family. I know that he had a lot of Blair's writings and also had hundreds of miraculous before and after photos of Blair's clients. All that stuff may be lost forever. When Rheo Blair died several years ago his family, not realizing the value of all his stuff, threw away all of his writings, supplements, and the equipment he used in making his supplements. It was a terrible waste. Although Freddy is gone, I have quite a few Blair articles that he gave me and have reprinted some of them with this addendum. I am one of the few people in the U.S. that has good quality copies of the Blair Report and the Irvin Johnson (Rheo Blair's real name) Scientific Bodybuilding and Nutrition Course. I imagine that the demand for these will be increasing when people hear of Freddy's death. I personally got good results with Blair's protein and recommended it often. I especially liked taking it mixed as a pudding like Rheo Blair recommended. You would pour some heavy cream into a bowl and add the protein powder, beating it with a fork until it became the consistency of pudding. You then could add some peach slices or strawberries (both are low carb fruits) and coconut shavings for flavor. I have found that the OSMO Whey Protein and OSMO Pre-Contest Protein work just as well and mix as easily as Blair's protein. I like using the vanilla flavored OSMO proteins because I can add the peach slices and coconut (or other Hardgainer Secrets To Fast Gains

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flavorings) and it tastes great. OSMO proteins have no sugar or artificial sweeteners. They use an herb called Stevia to sweeten their proteins. Stevia is not a sugar or fructose so it doesn't cause an insulin spike. It's perfect for those of us on a low carb diet or people who don't eat high-glycemic carbs. My friend, says that Next Nutrition's Designer Protein mixes well with the Blair pudding method, too. He said that the Chocolate Designer protein, when mixed with the cream, tastes like chocolate pudding. I'm not exactly sure but I think that there is some kind of sugar or sweetener in Designer Protein. That's not necessarily a bad thing, but I mention that because I know that a lot of guys are trying to avoid sugars and other high-glycemic carb sources. Due to many requests, I have recently started working (occasionally) on the Fitness Tips Newsletter. As of this date (March 1998) the first issue is not yet complete. I still want to be sure that there is really enough of an interest in a newsletter for hard gainers. If you would be interested in subscribing to the newsletter, then please send me a short e-mail me know that you would be interested in receiving information about the newsletter. If I get enough people who say that they would be interested in the newsletter, I'll put it on my priority list. You can e-mail me at – [email protected]

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Rare Rheo Blair Special Report The following pages are a reprint of information originally type written by Rheo Blair. These pages were given to all of his students when starting on the Blair program. This information is Blair’s personal recommendations to his students and is extremely rare. Freddy Linblad and myself were probably two of very few people to have this information. Since the passing of Freddy Linblad I thought the time appropriate to release these invaluable documents. Enjoy!

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BLAIR'S PROTEIN WAY OF LIFE:

How to mix the protein drink A man normally uses the 1/3-cup measuring scoop filled level with Blair's Instant Protein (or the 1/4-cup scoop filled heaping) mixed with a glassful of liquid. A lady normally uses the 1/4-cup scoop filled level. Using the blender, a man mixes four of the 1/3-cup scoopfuls (same as one and one third cupfuls) to the quart; a lady uses four 1/4-cup scoopfuls, or a cupful, to the quart. The 1/4-cup scoop filled level with protein equals approximately 18 grams of protein; mixed with a glassful of half-and-half it comes to about 26 grams. The 1/3cup scoop filled level (or the 1/4-cup scoop filled heaping) yields about 24 grams of protein; mixed with a glassful of half-and-half it's approximately 32 grams of protein. The preferred liquid for mixing the protein is half-and-half, and for a good reason. Nature seems to indicate that protein and fat should be taken in even balance. Milk with 3% protein is balanced with an equal amount of fat. Likewise eggs, meat, etc. Blair's Instant Protein is extracted from milk and eggs without this normally occurring fat; both eggs and milk were defatted in processing. Whole milk is normally balanced by itself, so if we mix the protein with milk we throw off this natural balance. However, by mixing the protein with half whole milk and half heavy cream we restore some of the fat removed during processing and we achieve a product more normally balanced as to proportions of protein and fat. Remember, you are not actually drinking half-and-half when you follow this suggestion. The protein with half-and-half makes a "milk" drink which is equivalent to whole milk in the balance of protein and fat. It is thick and creamy because it is concentrated. The "half-and-half" sold by most dairies is not a true "one half" plus "one half" but it can be used. We prefer to mix our own, using one-half whole milk and one-half heavy (whipping) cream. We recommend using raw milk and raw cream if it is available.

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Do not be alarmed that we suggest using cream, for cream is not necessarily fattening for all people. By eliminating from the diet the high carbohydrate foods (those high in starch and sugar) you may find the body uses fats for a superior source of energy. Fats in the diet often tend to burn off accumulated body fat. This protein drink made with half-and-half is delicious and tasty, especially if you make sure that the milk and cream are VERY COLD! (for other liquids to use in mixing the protein, see WEIGHT WATCHERS on page five and VARIATIONS, page six)

Additions to the protein drink: When you wish to flavor the mixture, you may add some vanilla or other favorite flavoring. Whatever flavoring you care to add, Blair's protein always tastes like melted ice cream. Notice that we offer three good flavorings (see Blair's order blank). If you wish, you may add a raw egg or two to the glassful of protein drink to provide a higher biological value. A whole egg adds about six grams of protein. We recommend that you use the whole egg, both yolk and white, and fertile if possible. When you wish to make the mixture thicker or more like an ice cream malt, try adding some ice milk cubes. Just put milk or half-and-half in the ice cube tray and freeze. Adding a few cubes to the blender mixture keeps it cold and improves both texture and taste. For the addition of oils, see VARIATIONS on last page. HOW TO DRINK THE PROTEIN DRINK The way you get this protein mixture into the stomach is important. Mistakes at this point can spell disappointing results. The protein drink is never to be gulped. It is to be sipped slowly. Some persons should take at least 30 minutes to get the glassful swallowed. The same goes for milk, which ought always to be sipped slowly, taking fifteen minutes to sip a glassful. To make it easier, use a straw and pinch the end together. Hardgainer Secrets To Fast Gains

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This puts milk into the stomach at the same rate a baby does, and that is the best way. Now, we don't suggest sitting and looking at the drink for thirty minutes! Sip it slowly while you keep busy at other things like getting ready in the morning, working, studying, working out, etc. You might do as Don Howorth does. First thing in the morning he would mix or pour the protein drink and start sipping. Then he'd shower and sip some more. After shaving, some more. After thirty minutes or so he's ready to sip the last and start the day's work. This slow sipping is important. Many people I meet do not have the ability to digest foods as efficiently or to metabolize them as readily as they should. Putting foods into the stomach slowly helps to handle them more efficiently. The way you use water and other liquids can also influence digestive efficiency. Try to get at least eight glassfuls of liquid each day (including your protein drinks). But avoid taking large amounts of water with meals as this may seriously dilute the digestive juices. Rather, sip water between feedings, taking one or two PEPTAIN HCL tablets to help maintain the level of stomach acids. If you are trying to gain weight, try sipping milk (with Peptain) between meals instead of water.

Take Smaller Feedings The protein drink makes a full meal; nothing else need be taken with it. It is important that we learn to take small feedings and to take them oftener. That is why we do not recommend three meals a day. Better to take protein snacks slowly all day long, in five or seven (or even ten) small feedings. This tends to encourage more efficient handling of our food. With this discipline we may possibly eat less in volume and still receive more real nourishment. The stomach is normally the size of the two fists put together. When we are eating small meals, the stomach tends to shrink back to its normal size. For better handling of food, try never to fill the stomach more than 2/3 full. Take only the equivalent of a 6-or 8-ounce glassful in volume at a time. Hardgainer Secrets To Fast Gains

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You may wish to keep a pitcherful of the protein mixture in the refrigerator or carry a thermos so you can have protein available at all times. Sip it as regularly as possible while working or studying. This can take the place of several of your meals or all of them, as you wish. By the way, our 5-cup plastic shaker is very handy to keep a supply of protein ready and sealed at all times. Those just starting the high protein diet should use smaller amounts to begin with and gradually increase the daily intake over several weeks. This gives the body a chance to increase its efficiency in digestion and assimilation so that it can handle greater amounts of this important life-giving substance. We have found that when one increases the protein intake he may want to decrease the amount of potatoes and bread and cereals, as well as of salads and vegetables in the diet. These other foods take a secondary place to protein and they should not be allowed to displace protein in the digestive tract. We feel that some people can handle more protein and handle it more efficiently in the proper length of time when they include an appropriate amount of the protein digestant, Peptain HCL. How much should one use? The more protein, the more digestive assistance one may require. Again, a person's own digestive efficiency determines how much assistance he needs in order to handle protein in good amounts and in the proper length of time. These busy days some people fall into the habit of missing meals. Some are just not hungry on rising, which could be due to eating too large an amount the evening before. In weight control, missing meals can be serious. Morning is the time the body needs protein more than any other time, after being without food for about twelve hours. It is important to provide protein of good quality early in the day. We feel that ideally never an hour should go by without some protein going into the stomach. Small amounts taken often - this is a valuable secret. But miss meals, never!! How to swallow the capsules The supplements should never be used without food. Do NOT take them on an empty stomach. Always use them with food of some kind.

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We find that nothing is better than the protein drink as a medium for getting the supplement capsules swallowed. Whatever supplements you are using should be taken along with your protein feedings and other meals. Just slip down the appropriate supplements for that time of day as you swallow the protein drink, some milk or the like. It helps to hold the gelatin capsules in the mouth for a full minute (two are better) in order to soften them for quicker dispersion (emptying) in the stomach. Keep them moving or they'll stick together! Some of us find it convenient to count out the portions of supplements ahead of time to avoid opening bottles so often. Some keep the portions in small cups or plastic bags, ready to use at the right time. USING OTHER FOODS As to other foods to use, try to concentrate on proteins, and avoid or eliminate altogether the starches and sugars (carbohydrates). Most Blair students soon learn the wisdom of using no grains, flours, cakes, pastries or the like. They don't use juices, honey or molasses because of their high sugar content. They use very little of fruits or vegetables. They avoid starch foods and sugar-bearing foods, feeling that such foods don't belong in a health-building diet. For an evening meal we suggest a piece of beef, lamb or poultry. Perhaps a slice of tomato or raw onion, purely for seasoning purposes. Some cheese (cottage cheese, natural Swiss, cheddar) so as to include a calcium-bearing food to offset the phosphorus in the meat. Perhaps a tender heart of celery heaped high with cream cheese for something chewy. A half a devilled or hard-boiled egg. That should be plenty, unless you wish to include a sip or two of the protein drink or half a glassful of buttermilk. The meal must be small, though! When you feel you simply must have some fruit or vegetable, the peach and the tomato have the least bulk and probably the lowest carbohydrate value and would therefore be the most innocent to use. Perhaps you could satisfy your craving with half a peeled apple. Other foods we find compatible with the Blair program include sour cream, unflavored yogurt, buttermilk, acidophilus milk, custard, butter, margarine, mayonnaise. Hardgainer Secrets To Fast Gains

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FATS SLOW DIGESTION As to the fat intake, that is up to the individual. We have some students who use a quart of heavy cream a day. Others simply can't because the extra fat tends to slow down the digestion so they are not handling enough protein to meet their needs. Again, some body-builders cannot make gains without a good amount of cream in the diet. By experimentation you may determine for yourself how much cream and other fats you wish to include in the diet.

A special note: We find there are some people whose intake of protein has been only 30 to 40 grams a day. Their bodies are not geared to handle the amount of protein they should be handling every day as a result of this continued low intake. Their dietary has instead included fruits, vegetables, salads, potatoes, breads, cereals, desserts and pastries. Such foods have displaced other and better foods containing important body-building amino acids. These people find it helpful to use the product LACTAID to assist in digesting milk and milk proteins. Also recommended is our very efficient protein digestant, PEPTAIN HCL, for those who do not have the necessary digestive juices to handle proteins well. People who have done fasting, who have used juice therapies, or who have lived on a vegetarian-type diet are apt as a result to endure a low protein intake. In some cases it has taken years to bring up the efficiency of their protein digestion. Blair himself was at one time a faster and a vegetarian. When he became interested in a better protein intake, it took years to build up his ability to handle the amount of protein needed to do a good job of rebuilding the body. FOR WEIGHT WATCHERS On a weight control regimen, you may find that protein helps keep the nutrition high. A good protein intake can avoid the deterioration of skin that often accompanies a reducing period. Hardgainer Secrets To Fast Gains

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Some find they enjoy mixing the protein with unsweetened grapefruit juice. Not with grape juice, which is too high in sugar. We might also suggest using orange juice or carrot juice. For those who find that using the protein with half-and-half or with whole milk (or even with non-fat milk) tends to add unwanted weight, it is possible to mix the protein with a non-caloric (sugarless) non-cola bottled drink such as diet orange soda or Fresca. This proves to be a delightful way to take the protein and often helps control the weight problem. At the same time it provides good protein intake to prevent deterioration of skin tissue. A raw egg and a teaspoonful of safflower oil can be added to the protein drink. Including the vegetable oils up to 20% of the total fat intake has been found helpful in some cases. Usually this amounts to about five teaspoonfuls a day. One should not use more than 20%, we feel, and one should be sure to supplement the Vitamin E intake in order to prevent the peroxidation (rancidity) that the vegetable oils tend to produce within the body. The Blair program as we recommend it proves to be very helpful to the weight watcher, because of the high protein intake for one thing, and because of the practice of taking smaller meals and eating more often.

VARIATIONS You need not use the protein in exactly the same way all the time. It is delightfully pleasant every way you mix it. There are many differences in biochemistry among individuals, so you may wish to experiment with various ways of mixing the protein drink to find what suits you best. There are times when even a bodybuilder may wish to use the protein in skim milk (non-fat) in order to "lean up" for a contest. Again, there are times when one may wish to conserve more protein for tissue building and would therefore prefer using the protein in half-and-half. At other times he may use the thinner half-and-half sold in stores or reduce the amount of cream in his home-made half-and-half mixture in order to help speed up the digestion of protein. Fats in the stomach tend to slow down the digestion. Hardgainer Secrets To Fast Gains

Page 47

At other times, one may use the protein in pure cream, with no milk at all! One pours cream into a bowl and stirs the protein powder into it, making a delightful pudding to be eaten with a spoon. Also, one may vary the ways he uses the protein during the day. On going to bed, for instance, one may prefer to take. the protein with whole milk, either hot or cold. For greater energy level during the day, one may start out with a breakfast of protein with half milk and half cream. On days off from exercise, days of less energy output, one may use the protein with whole milk or with store half-and-half. Adjust it to your needs and preferences. Bodybuilders and others with a weight problem or a tendency toward a smooth mid-section may find it helpful to add up to five teaspoonfuls of vegetable oils per day (like safflower oil, corn oil, cottonseed oil, peanut or walnut oil). But be sure to include at least 100 Intl. Units a day of Vitamin E to assure against the rancidity that develops when the body processes vegetable oils. Using the vegetable oils can cause a detrimental Vitamin E deficiency.

IN SUMMARY: • Sip, don' t gulp ! Take protein in small feedings. Eat oftener; take protein snacks all day long! • Try to balance protein and fat intake. • Swallow supplements always with food. • Eliminate starches and sugars; don't skip meals! YOU are made of protein, so a protein diet builds YOU better.

Hardgainer Secrets To Fast Gains

Page 48

Addendum 2000 When I wrote this book back in 1996, I was pretty adamant that most supplements were more hype than helpful for gaining muscle mass. And that was pretty much true at that time. Creatine Monohydrate and whey protein were the only supplements I recommended. A lot has changed in the past few years. Mainly the reclassification of certain hormones to the status of nutritional supplements under the DSHEA act. I have personally gotten some good results with some of these supplements when combined with proper, brief, intense training and a good diet. NO supplement can compensate for inadequate training and diet. These “pro-hormone” supplements are worth looking into as they may give you a little advantage in gaining muscle mass. My research right now seems to indicate that two of these pro-hormones are superior for building muscle mass and strength. 19-Norandrostenedione and Androdiol have been a very effective stack. Research seems to suggest that you should not exceed a daily dosage of over 500 to 600 milligrams per day of these pro-hormones. There is also some homeopathic Human Growth Hormone products now available that look very promising. You can get more information about these pro-hormones on my web site at: www.trulyhuge.com

Fitness Tips Newsletter Update Hardgainer Secrets To Fast Gains

Page 49

I mentioned in a previous addendum that I was considering a monthly print newsletter for hard gainers. Now that I am on the World Wide Web, I have turned this newsletter idea into an online newsletter. I now send an issue out every week by e-mail. And best of all. . .it’s FREE! You can sign up at by e-mailing - [email protected] I currently have 22,000 subscribers throughout the world. Many hard gainers have written me to say the newsletter is not only inspiring, but the information keeps them on track and gaining. I hope to hear from you soon as a new subscriber!

GET THESE OTHER AWESOME

Hardgainer Secrets To Fast Gains

Page 50

NEW BODYBUILDING PDF BOOKS!!! ~ You can receive INSTANT ACCESS to download these programs in LESS than a few Minutes! ~ PDF Book # 2. A Genetically Average Joe's Guide To Building Muscle While Losing Fat If you would like to get bigger and stronger without putting on fat, or if you just want to lose some fat without losing that hard-earned muscle, or maybe even get that thin-skinned contest shape...then this book has the secrets that you have been looking for. In this book you'll learn: * The diet secrets the champs don't tell you about. * The exact ratio of protein, carbs, and fats needed to turn your body into an efficient fat-burning machine, while building muscle size...without aerobics!!! * The exact training program to continue building strength and size while you are losing bodyfat. * Why a top cardiologist says this is the ULTIMATE diet for health and fitness. * Some secret fat burning recipes that will taste like you are cheating on a diet, while eating all the great tasting, dessert-like foods you want. * Little-known nutritional advice from a famous bodybuilding nutritionist. All the great bodybuilders of the 60's and 70's (Arnold, Frank Zane, Larry Scott, etc.) followed this guy's advice and got in the biggest and best shape of their lives. * ...and much more. Plus if you your order right now, I will include the following two extras absolutely FREE!!! Hardgainer Secrets To Fast Gains

Page 51

FREE BONUS #1 Get our booklet of sample fat-burning, muscle building meal plans, A $10.00 RETAIL VALUE, ABSOLUTELY FREE!!! FREE BONUS #2 Also get our special diet meal planner software, a convenient tool for meal preparation and diet evaluation for those who follow the GAJ diet. Also has US government guidelines for comparison and informed dietary decision. Many tools for health maintenance and weight control. A perfect companion to the building muscle while losing fat program. You get the PDF version and there is no shipping charge because you download it instantly after you order! You then have the option of printing it out on your computer printer. Get all this and transform your body into a Lean, Mean Muscle Machine for only $25.00.

PDF Book # 2. A Genetically Average Joe's Hyper-Growth Volume Training Finally released, provides a new type of stimulus for massive muscle growth. The "Hyper-Growth Volume Training" course is innovative and cutting-edge and we've seen remarkable gains from it. This program is an extremely effective growth hormone stimulator and packs on mass, strength and power faster than you would've ever thought possible! This manual will show you... * Intensity and volume, how much is enough? * How to vary routines to continue to make big gains. * How to gain incredible power & size...FAST! * How to create a natural anabolic state. * How to use shock techniques for accelerated growth. * And many more muscle building secrets and techniques.

Hardgainer Secrets To Fast Gains

Page 52

Get ready for Hyper-Growth when you start this program! Plus if you your order right now, I will include the following two extras absolutely FREE!!! FREE BONUS #1 FitBody Software allows you to keep track of your nutritional, fitness, and wellness records. By adding foods to meals throughout the day, FitBody compares the nutritional intake against one of ten user defined diet plans. The results are displayed in an interactive food label or on a bar graph display. Nutritional analysis can be performed on a meal, a day's meals, or over a specified period of time. FitBody also keeps track of your workout program by logging your exercises and charting your progress. Similar functionality is available in the wellness module which allows you to log your, blood pressure, cholesterol, recovery, etc. FREE BONUS #2 You need lots of protein to make big gains and just to make sure that you keep some variety in your protein drinks, we are including a special report written by Dennis Weis entitled "Blender Magic" with fourteen tasty recipes for protein drinks that you can mix up quickly and easily in your blender. This special report is reprinted with the permission of Dennis Weis, a well-known bodybuilding training and nutrition author who regularly writes for IronMan, MuscleMag International, and has authored and/or co-authored such famous bodybuilding books as "Anabolic Muscle Mass", "MASS!", and "Raw Muscle". The GAJ Hyper-Growth Volume Training manual is a PDF Book, also known as a digital book and there is no shipping charge because you download it instantly after you order! You then have the option of printing it out on your computer printer. Get all this now for only $27.00.

To order go to: http://www.trulyhuge.com/pdfbooks.htm (All Orders Are Processed On Our Secure Server)

Hardgainer Secrets To Fast Gains

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Date: ____________________ Body Part

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