Mansa Brice's Steps to GET BIG

But before I highlight the steps for bulking up, it would be prudent that we demolish certain myths that are always holding the hard gainers back.

• Hard Gainers Can’t Gain Muscle

Ectomorphs believe that they cannot gain weight because of genetics. They think they are naturally predisposed to skinniness and no matter how much food they consume or exercises they undertake they can never bulk up.

However, this is another myth that doesn’t hold water; there is no scientific evidence suggesting that you cannot bulk. It just that you’re not challenging your body and muscles into rounds of rebuilding.

• No Matter How Much You Eat, a Hard Gainer Can’t Put on Weight

This is yet another classic myth.

In any case, you’ll find that the skinny guys consume far lesser kilojoules per day, nowhere near what they need to maintain their existing muscle mass, let alone add to it.

In most cases, you'll find the skinny guys over-estimating their consumption, and then incorrectly attributing their low weight to high metabolism.

One thing that is up not for debate is the fact that kilojoules matter a lot, but so does the sources of these kilojoules, which we shall discuss later.

• You’ve to Eat Till You Burst

Gaining weight is not all about stuffing food in the body.

There is is no right way of going about this- your body should tell you how it best processes calories.

In some people, for instance, it’s having a one-time larger meal, and for others, it’s around-the-clock eating.

If time is right, you should rarely feel as if you are force-feeding yourself.

• You Must Live in the Gym

While working out is surely going to boost your bulking efforts, overdoing it will physically and mentally drain you.

So, if your body gets sore, it’s signaling you to take a rest and recover. In most cases, you soon realize that the time spend recovering will enhance your overall results, allowing you to bounce back stronger than before.

• Results Will Be Minor

I won't lie: bulking up is not an easy path, especially for the first few weeks. You'll get sore, and the results might even get unpredictable.

You might gain a few kilograms right away or lose a kilogram or two, due to the drastic change in your routine. However, this shouldn't deter your progress, and it shouldn't mean that it's not doable.

Once you're past the shock stage, you will experience steady growth.

Tips for Skinny Guys Trying to Gain Muscles

The three key ingredients to go from skinny to muscular are nutrition, training, and consistency.

Nutrition

Now, if you are to bulk up, nutrition should be a priority, and here, it’s more than just eating but rather having a comprehensive and balanced dietary plan.

Let’s look at more at nutrition.

Eat More Food

To gain muscles fast, you'll have to eat like it's your day job. Seriously, though, I mean to eat like crazy.

I bet you're probably saying- "But I eat all day and can't add a single pound." I was there too. You're not eating enough. While you might be eating a lot, it's not enough.

See, being an ectomorph puts you in somewhat an inconvenient position. The hard gainers usually have a super-fast cheetah-like metabolism, meaning that they process their foods way faster than they can get it into their mouths.

In most cases, the hard gainers usually respond to caloric adaptation quickly and have an increased heat production for their food intake (Thermogenesis of food).

As such, it means that you'll have to consume a lot more food than the regular people to continue improving both strength and size and achieve the same improvement.

Have a Healthy Diet

While eating food will help in bulking your muscles, eating the wrong food will cause even more harm.

Though you should increase your quantity, I always emphasize on working on your quality of food too.

A large portion of your meal should comprise of healthy foods such as proteins, good carbs, good fats, fruits & veggies, and water.

In any case, bulking up to junk food is similar to building a dog cabin with wood drenched in lighter fluid. While junk food will get you satiated, it will increase the level of glucose circulating in your body. Increase glucose in your system will induce metabolic stress, in effect causing inflammation. Consequently, inflammation can lead to a gamut of other health-related issues such as cancer, and cardiovascular diseases.

What Foods Should I Focus on?

Eat More Proteins

Protein is bodybuilding foods. Proteins will help you build your proteins, while they will allow you to recover from your workouts and grow bigger.

Here, focus on the whole source of proteins with each of your meal consisting of lean meat, chicken, fish, eggs, legumes, fish, etc.

Eat Caloric Dense Foods

Beyond proteins, pay special attention to the caloric dense foods.

Foods high in carbs and fats have more calories per serving, and they will supply your body with the energy (glycogen) to fuel your workouts.

With foods such as pasta, brown rice, nuts or dried fruits, it will take less eating to create a caloric surplus.

Don’t Forget Hydrating

Hydration is an essential block of proper nutrition.

Blended foods will digest more easily than solid foods.

You can, therefore, make weight gainer shakes by mixing oats, milk, peanut butter, banana and whey protein in your blender for fast weight gain.

How Many Calories Do I Need?

I would not recommend eating certain amounts of calories per day to achieve results.

Why?

While scaling your calorie intake is a great way of seeing the “big-picture” improvements, we always get emotionally attached to it and its psychologically disastrous. Plus, the effects of calories do not take account at loss and muscle gain.

For instance, you might experience an increase in your body fat, but still, find no increase in your muscles and vice versa. While you can check on your weight occasionally, do get too emotional about it.

What I recommend is you simply eat as much as you can.

But how will I know I’m eating enough?

You can track your gym sessions and body weight (though they can be misleading) and if you're not getting any stronger, .i.e. not progressing in workload and adding mass to your frame, then it means you’re not eating enough.

Training for Weight Gain in the Gym

Stop wasting your time with curls, flies, fancy machines and fancy abs exercises. They will not do any good and are not effective at the start of the training when you need to gain muscles all over your body, and not on the chest, abs and arms that are visible to the mirror.

Instead, focus your energies on compounds like the squats and deadlifts, bench presses, and overhead presses. These workouts will not only challenge all your body muscles, and trigger more strength and muscle gain for gaining weight, but they offer the most bang for your buck.

Always remember that you’re not trying to lose weight, and therefore, your exercises should focus on adding muscle mass, as opposed to burning calories.

However, you can still stimulate muscle growth with other exercises, provided they incorporate heavy weight and activate your muscle fibers.

But beyond the workouts, ensure that you push yourself to the sensible limit every time you visit the gym. Ensure you’re pushing your muscles and tell them they need to get bigger.

While at it, however, remember that excessive training will only force the skinny guy to eat more, and they already have trouble ingesting enough calories as it is. It's therefore vital that you find the middle ground that will stimulate your muscle growth, without necessarily burning colossal amounts of your calories.

Varying your workouts is also a crucial component of a great muscle gaining workout. Surprise your body by keeping the stinking “plateaus” away and keep your body making gains.

Hard Gainer Weight Training

To gain weight quickly, weight training should be a crucial building block of your workout.

Here is a simple schedule that you can incorporate for muscle gain. The key here is to perform all the body workouts three times a week while sticking to the "big basic" workouts:

• Squats: 1 to 3 set of 8 to 12 reps
• Bench press: 1 to 3 sets of 8 to 12 reps
• Bent over rows: 1 to 3 set of 8 to 12 reps
• Bicep curls: 1 to 3 set of 8 to 12 reps
• Calf raise: 1 to 3 set of 8 to 12 reps

The above workouts are simple and not revolutionary or trendy in any way. But hey, are you looking for something trendy or a workout that will get you bulk up in no time?

Growth Happens While You Rest and Not When You Workout

Like me had mentioned earlier, gaining muscles is not all about spending time in the gym or working out.

Remember by working out, you’re tearing your muscles, and giving them a micro-trauma when you’re training which gives them the ability to grow.

However, if you don't give your body enough nutrients and enough rest, you will not register any growth, and you'll be working against yourself.

Therefore, you'll need to give your muscles adequate rest in between the workouts to give them time to heal and grow.

In any case, overtraining will just slow down your gains.

Set Goals and Be Consistent

It will be easier to motivate yourself if you have exact goals like gaining 30lbs of muscles in a year or improving your bench presses from 100lbs to 300lbs a year.

Unlike having a vague goal like gaining muscles, specific, time-bound goals will allow you to feel motivated.

Bottom Line

Again, I can’t overemphasize on this one; bulking up for the skinny guys is not an easy path. You will at times get discouraged and even think of giving up altogether.

But don’t do it. All the big guys you see in the gym have one thing in common; they wanted it and were willing to do whatever it takes to succeed. They never quit and you can’t either.

This video covers the 3 week diet free of charge.

Most Americans have trouble losing their weight, with the teenagers, especially boys bulking up to this problem.

Conversely, just like being obese can wreak havoc to your body, being underweight, similarly is bad news to your health. Teenagers, especially boys usually have a hard time keeping with the energy needs of their bodies and they may be underweight.

In the section below, we are going to show you how to gain weight fast for boys.
But before then, it would be prudent to see the reason behind the underweight nature of boys.

Solution?

There are various ways that boys can use to gain weight fast, and eating is one of them. While eating tons of doughnuts and downing soda by the gallon is a sure way of gaining weight fast in boys, it's not a healthy way to do it.

Smart and Healthy Solution for Gaining Weight Fast in Boys

In the section below, we shall be looking at the several ways that boys can do to help them healthfully increase their body mass.

Our methods are simple, yet effective, and do not include any drastic measures.

Increase their Portion Size

The first step towards gaining weight is by eating more.

Including larger portions of food will promote fast weight gain in boys.

However, remember that a larger portion will not necessarily result in weight gain; the results will depend on their metabolism and activity levels.

For instance, if your boy leads an extremely active life, say engages in sports activities, they will require more energy, hence burn more calories, consequently needing a larger portion.

As a rule of thumb, if you’re looking to gain weight, especially in the legs, ensure that the number of calories you eat are more than your body burns.

At 16 years of age, your son should consume at least 2,000 calories to sustain his growth spurt. And if he’s moderately active, you can up the intake to 2,500 calories daily, and for the highly active boys, the calorie intake should come to an upward of 3,200 calories daily.

Again, your choice of calories also matters a lot. It’s not advisable to source their calories from the fatty and oily foods as they will only make them feel sluggish and will at best give them a paunch. Limit their sugar intake, fast foods, and refined grains as they're detrimental to their health.

The trick here is to source your calories from healthy and calorie-dense foods such as brown rice, eggs, oatmeal, whole grains, meat chicken, lean steak, black beans, among others.

Rev up their Protein Intake

Proteins are bodybuilding foods, and by increasing your protein intake, your boy is going to build muscle mass, which is denser and healthier than body fat.

You can increase your boy's consumption of protein-rich foods such as eggs, cheese, tofu, soy, yogurt, beans, nut and seeds to help in the muscle build up.

Aim at providing them with at least 1.6 to 1.7 grams per 2.2 of body weight.

However, a majority of us tend to glorify proteins and forget that there are other important nutrients as well.

For a healthful weight gain, teen boys should consume a balance of carbs, proteins, and fat.

A typical meal should contain 6 ounces of chicken breast, ½ cup of brown rice, and a side salad assorted with veggies and topped with oil-based dressing. The meal should then be complemented by a glass of milk and water.

Exercise for Weight Gain

To gain weight, your boy needs more than food. Working out is an equally crucial component in gaining weight as healthy eating.

You can either create a workout program or talk to a personal trainer to help you with your boy’s proper form in the weight room.

An ideal program like the p90x would be one that engages all the major body muscles groups including the chest, arms, legs abs, back, and shoulder.

Let your boy start by focusing on one set of exercises before progressing to the other sets.

Free weights, in particular, are among the best way to gain fast muscle mass in boys. Your boy can start with the lighter weights, and then you can progressively add on the weight as their resistance increases.

Other worthwhile workouts that will boost the weight of your boy include squats, deadlifts, bench presses, overhead lifts, dips, and pull-ups.

Don't give up on the cardiovascular exercises altogether. A teenage boy should at least have an hour of active physical activity daily. This should help not only in burning calories but will rev up your appetite and boost their cardiovascular health.

While at it, ensure that your boy doesn’t perform the workouts on an empty stomach as it may hamper the weight gain process.

Also, right after the workouts, have a protein-rich snack, such a glass of chocolate milk and an egg, and this should support muscle growth and repair.

Staying Motivated

Like losing weight, the key to healthy weight gain is tracking your progress.  Take pictures, record weight, and write a journal of the entire process-this should help in motivating you through the entire weight gain journey.

Conclusion

How fast your boy is going to lose weight depends on consistent effort and dedication.

Do not waste time on pondering how to gain weight fast for boys, but rather, the necessary by leaving no stone unturned.

It’s not an easy path, but staying motivated will allow you to clear the hurdle and gain weight.

But what exactly is the Adonis Belt?

Defining the term:

The Adonis belt takes its name from the mythical Greek god of youth, fertility, and beauty, Adonis.

The surface anatomy of the Adonis belt is an anatomical feature and forms in the area where two abdominal muscles form a V-shaped alongside your hips and the end at the crotch. The actual anatomic term is called the 'iliac furrow'.

They are grooves running diagonally from your hips bones to the pelvic region and form at the outward edge of the inguinal ligaments.

Understand that the two grooves forming the Adonis belt are not muscles, but ligaments. In any case, the can also be defined as thick connective tissue going through the external oblique ab muscles and the groin into the anterior part of the iliac spine.

Here are a few quick facts you should know about the Adonis belt:

• It is not a muscle, but rather takes its shape from the inguinal ligament.
• It’s an anatomical feature.
• Consequently, everyone has ab muscles and an inguinal ligament so that anyone can form the iliac crest.
• No special foods or supplements will make you gain the belt faster.
• Having a visible v line does necessarily indicate physical fitness or a healthy body.
• 
  

Here, we’re talking exercises such as;

• Deadlifts
• Weighted carries
• Squats
• Military press

These four workouts are extremely demanding on the core and will work on nearly every muscles, including the TVA and the internal obliques, hence a rock physique.

Roll-On-Mother of All Exercises

When all is said and done, one exercise that will do wonders on your core is roll-on exercise.

Roll-on are excellent workouts and will help in activating your core as well as muscle fiber recruitment.

Whether you do it from a sitting or standing position, this is one exercise that will build your lower body.

And while at it, don’t just do it or the sake, give it some love, and it will reciprocate by giving biceps and allowing the hidden gem to come out.

Conclusion

Building a chiseled core has never been hard.

If you need that V-shaped muscle wrapped around your wait, you will need to follow the above workouts.

It's one of the most desirable muscles of the core musculature you can ever get.

The ingredients contained in this powdery and easy to dissolve weight gainer include: protein blend, maltodextrin, cocoa, vitamins, mineral blend and natural and artificial flavors. The protein blend constitutes: Whey protein concentrate, sweet dairy Whey, egg albumen and calcium caseinate. A new package weighs about 12lbs. The user direction is simple; just add two scoops of Serious Mass to a blender containing 24fl Oz of milk or cold water. Using a high speed electric blender, mix the concentrate for 60 seconds to achieve the desired shake.

The best time to take any protein shake as an athlete is post workout. That time frame is between immediately after training to up to 3 hours post training. 

This high calorie weight gainer packs 1,250 calories per two scoops of serving. The concentrate includes 56g of protein and slightly over 252g of carbohydrates per serving. There are also 25 vitamins and minerals alongside small quantities of Glutamine and Creatine.

Anybody who seriously wants to gain weight needs to add calorie rich supplements in their diet. This weight gainer is marketed as a product for those who aspire to get bigger and improve their active metabolism rate. Serious Mass also helps users develop an all-round physique they’ve always wanted. Serious Mass instatinized powder offers 1,250 calories per serving and 50g protein targeting quick muscle recovery. To achieve optimal results, Serious Mass is best used between the daily meals, post weight training and before going to bed.

The weight gainer is competitive priced compared to similar products selling on sites like Amazon. According to the testimonies from most online users, Serious Mass is a fast acting real mass builder that provides the calories that count to men and women who want to gain weight in the shortest period of time.

For allergy sufferers, it is important to recognize that the supplement contains corn, soy, wheat and dairy ingredients. The product should not in any way be used to diagnose or treat diseases. For safety purposes, people suffering from diabetes and related conditions should consult a physician before taking this product. Any protein should also be kept out of the reach of kids.

We decided to consolidate the
ON Pro Gainer Protein Review

Why did we consolidate these reviews? Simply because we believe the Pro-Gainer is only a slight variation of the more popular sister product. This is common for companies to create a different product to directly advertise to a smaller niche. Let's go over the facts.

The Overview:

the weight gain formula delivers 659 calories, made up of 60g of protein blend, 85g carbohydrates, 7g sugar and a concentration of some 31 vitamins and essential body minerals.

Is it Tasty?:

The formula features double rich chocolate with a strong milky taste. There are also a number of good tasting products offered in vanilla, strawberry, custard, cookies and banana cream flavors.

Texture and level of solubility:

This nutrition gainer weighs about 10.17g and comes in different packaging. The ingredients used in the protein blend include Whey protein concentrate, Whey protein isolate, glutamine peptides, Whey protein, calcium caseinate, egg albumin and hydrolyzed Whey peptides. The other key ingredients include Maltodextrin, lipid blend, folic acid, natural and artificial flavors. The Maltodextrin ingredient absorbs just as fast as sugar. It is important to note that the compound is stored in the form of fat when the glycogen is not in use.

Effectiveness - Does it pack a punch?

This quality nutrition effectively increases mass when combined with a heavy training regimen. The 60g of high quality protein will help you kick-start the recovery process while the 85g of carbohydrates helps restore the lost energy. To build muscle and restore lost energy, the manufacturer recommends taking the weight gain formula post workout and between meals. The supplement can be prepared easily by adding a scoop of Pro-complex gainer in a glass containing 16 Oz of water. You can also use skim milk or a favorite beverage to make your favorite blend. Stir the mixture for about 20 seconds until it is fully dissolved. Mixing can be done effortlessly using an assortment of items such as blender, spoon or shaker.

Overall Outlook & Indications:

 Pro gainer is marketed as a high protein meal and post workout shake that promises quick recovery. The product is ideal for people who experience difficulty building bulk muscles or those prone to losing muscle mass. However, the end results may be tied to dietary intake, the type of workout or exercise regimen and level of metabolism among other underlying factors. The weight gainer retails at about an average price on amazon.

The pricing is within the competitive range, which makes it a better supplement for weight gainers looking for alternatives to expensive protein shakes. The protein gainer should not be used as a complete nutritional replacement, but as supplement for obtaining additional protein and vitamin calories. If you are hypoglycemic or diabetic, you need to follow the guidance and directions provided by a qualified dietician or physician before using the product.

As much losing weight is popular, there are people who struggle with adding weight. There could be a number of reasons why someone would want to add some weight. Some of the common reasons for wanting to add weight include enhancing athleticism, looking more muscular and improving the daily functioning of the body.
The problem can’t be simply be solved by eating fatty foods.

The Right Way To Kick Start Your Journey

Anyone who wants to gain weight should be focusing on gaining muscle for a start. It is recommended from a health perspective to gain more weight in form of muscle rather than fat. Food is important for gaining muscles but sometimes might not be enough if you’re looking for a more effective solution. You should be looking for right pills to help in getting the desired muscles in the body. Before we can look at the weight gain pills, we first need to understand the different gainer supplements available in the market at the moment.

Protein

Protein is perhaps the most common supplement when it comes to weight gain solution. This is because it is a crucial muscle component. There are studies that show that adults who consume protein supplements are likely to gain weight. The most important factor is the daily protein intake and doesn’t matter whether it comes from foods or supplements. Scientists and nutritionists recommend taking 0.6–0.9 grams per pound of body weight in a day. A high-protein diet is not necessarily the solution to weight gain unless the food contains a lot of calories.

There are studies that suggest that a high-protein diet could result in fat-loss. Sometimes the body doesn’t produce enough proteins even from whole foods. This is where protein supplements can come in handy. Tracking your diet will help in assessing if the body is taking enough proteins and if there is a need for supplements.

Creatine

This supplement has been well-researched and there is plenty of information with scientific backing. It is mostly used by athletes. Creatine can be found naturally in the body cells and also in some foods. Creatine helps an accelerating energy production in the body. Studies have shown the creatine can help boost exercise performance and increase muscle gain over time. It is recommended to take a dose of 20g of creatine a day when you’re just starting out.

Weight Gainers

To gain weight, you need to consume more calories. Weight gainers are a high group of calories supplements that help in gaining weight. It could be seen as a convenient way of gaining weight without a lot of effort. The other alternative would be to eat more real food which can be challenging for some people.

Having looked at the different kinds of supplements, here are some of the weight gain pills that you can buy:

Cellucor Cor-Performance Creatine

It is only natural for the top weight gain pill to be a creatine product. This product is unique in the sense that is a micronized form of creatine. This means it has been broken down into fine particles to be absorbed by the body at a faster rate. It also contains pure and unadulterated creatine and can easily be taken with water. It is unflavored which means you’re supposed to take it combined with other products. The pill is great value for money as it offers a 380-gram tube with 72 servings.

Optimum Nutrition BCAA Supplement

This product comes with anabolic and anticatabolic properties which are for muscle building and muscle wasting respectively. This allows for the synthesis of protein after every workout. The pill contains products such as Wellmune and Rhodiola for boosting immunity. It has a sweet cherry flavor test which might not be ideal for everyone.

NOW Sports Beta Alanine

As the name suggests, this one is more tailored for people who are into athletics. It contains alanine which comes in handy for boosting intramuscular levels. The NOW Sports Beta Alanine mixes and blends perfectly and does not leave any residue. Since it is an unflavored pill, you can easily mix it with other products. Water is in most cases recommended but you can as well mix it with different types of juices.

You know the product is working when you feel a tingling sensation but it will take a few days before it effectively gets through to your system.

JAZEE Free Form L-Citrulline

This product is ideal for speeding up the recovery time after the workout. This, in turn, supports the healthy building of muscles thus increasing the body stamina. It also similar to mass gainers in the sense that does it does not contain artificial ingredients or fillers in the composition. There are users who would prefer to have pure citrulline without the addition of malate.

Optimum Nutrition L Glutamine

With this product, you get 100% pure glutamine. A tablespoon of the product is the equivalent of four jumbo eggs. The mixing process is easy as there is no clumpiness. The lack of flavor makes it versatile when it comes to mixing with other products. You can mix it with a protein shake, juice, or any weight gain shake that you line.