Category Archives for "Tips"

Skinny to Buff, How I Did It & Guide To Mass

If you are a naturally skinny guy, bulking up can feel like trying to sneeze with your eyes open: impossible.

But what if I tell you it doesn’t have to be that way? That you can equally pack on slabs of muscles too.

Take it from someone who knows; my fellow Ectomorphs, though I consider to call ourselves "hard gainers," you can still chalk up your physique.

@mansabrice gym fitness bodybuilding

Although I don't consider myself the "big guy," I overcame the skinny man complex syndrome, and want to help you do the same.

Hopefully, by the end of this read, you should be ready to take your first steps in the bony to beastly journey.

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.


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.


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.

I Tested The 3 Week Diet by Brian Flatt | My Results & Review

Three Week Diet Review

This video covers the 3 week diet free of charge.


Let’s clear some things up. Theirs a lot of fluff out there in the dieting sphere. We’re going to help summarize things for you. There are a lot of things you can do in three weeks: redecorate a room; establish a new relationship; break in a new pair of shoes. 

Something that is nearly impossible to do in 3 weeks? Shed a significant amount of weight….
Or can you?

According to Brian Flatt, the brain-child behind The 3 Week Diet thinks that you can. In fact, he claims that you can lose up to 21 pounds of body fat in just 21 days by following his weight loss system. Flatt is so confident in his system that he offers a complete money back guarantee. That’s right; if you don’t lose the weight that he promises or if you aren’t satisfied with the program for any reason, he’ll fully refund your money. 

Are the claims true? Will you really lose a noticeable amount of weight in just 21 days by following This Plan? In this 3 Week Diet Review, we’ll take a closer look at this seemingly remarkable weight loss plan to help you determine if investing in it is worth your while. 

Overview and Features: What is the 3 Week Diet System?

The 3 Week Diet was created by Brian Flatt, a personal trainer, and a coach that specializes in nutrition and health. Mr. Flatt claims that by following his diet plan, you can lose as much as 23 pounds of body fat in just 21 days. 

This is a combination of intermittent fasting, a severe reduction in carbs, intermittent fasting, supplements, and of course, exercise. Flatt claims that his diet plan lets you know precisely what and how much you should be eating, and when you should be eating to achieve the weight loss goals that the plan promises. Flatt also illustrates different exercise routines that can help you melt off fat fast. 

The 3 Week Diet System comes with the following materials: 

  • An introductory manual. This manual isn’t just an introduction to the 3 week diet; instead, it sheds light on the science that allows you to gain and lose weight in the first place. It also tells you what you need to do to effectively tackle body fat and actually get rid of it. The introductory manual also shares the key nutrients what your body needs in order to have success with the diet, why those nutrients are beneficial for weight loss, and how they work. 
  • A diet guide. In this guide, you’ll learn exactly how to go about losing weight in just 21 days. You’ll find out how to determine your lean body mass and your percentage of body fat. You’ll also find a weight loss plan that is customized to your specific body type, which will tell you precisely what and how much you should be eating every day. Additionally, you’ll learn when you should be eating the suggested foods. 

What about the 3 week diet booklet?

  • A workout instructional booklet. This workout book offers exercises that are specifically meant to target stubborn body fat. These exercises work in conjunction with the diet manual so that you can see real results. These exercises take just 20 minutes to complete, and they only have to be done 3 or 4 times each week. 
  • A motivational manual. This manual is meant to help change your mindset because the key to successful weight loss, according to Brian Flatt, is changing the way you think. Once you change the way you think, you can stick to the goals that you have set for yourself. The tips offered in this manual will not only help you stay motivated throughout the booklet, but it will also keep you motivated so that you can stick to your lifestyle changes once the menu itself is complete. 

You get all of these weight loss materials for the low price of just $47. And since Flatt offers a money back guarantee, it seems like a pretty sound investment. 

The Man Behind The 3 Week Diet Plan: Brian Flatt

Brian Flatt has been working in the weight loss and fitness industry since 1999, where he started out as a personal trainer and weight loss guide in California. He’s certified as a sports nutritionist, as well as a personal trainer. 

His passion for fitness led him to open up his workout facility, R.E.V Fitness. It also led him to develop his own revolutionary diet plan, which apparently is known as The 3 Week Diet. 

Flatt claims that he read more than 500 nutritional and medical studies a month, and he used the information that he gained from these studies to develop his own weight loss plan. 


How Does It Work?

So, how exactly do you lose weight on this diet in 3 weeks? It involves four different stages of phases. Each phase lasts a different period. 

  • Phase 1: The first phase lasts for 7 days, and many people say that it’s the hardest phase of the four. That makes sense because it’s the introduction to the diet plan and involves some pretty significant changes to your diet and lifestyle. 
  • Phase 2: This is the shortest phase, as it only lasts for 1 day; however, despite its short duration, many people claim that it’s one of the most effective 3 week diet. 
  • Phase 3: This phase of the plan lasts for three days, depending on your unique body type. It involves one-of-a-kind approaches to diet and exercise that are sure to be different than any other diet plan you have tried in the past. 
  • Phase 4: The fourth and final stage of this diet system spans a 10 day period. During this stage, you are supposed to learn tips and tricks that will help you keep the weight off moving forward. 

There are two key elements involved with this diet that stand out and make it such an effective way to lose a noticeable amount of weight. Those two diet factors are: restricting carbohydrates and intermittent fasting. 

What is the Restriction of Carbohydrates in a diet?

Carbs are fuel for your body, as your body turns them into energy. But while they fuel your body, they also get stored as fat, which means if you eat a lot of them, you’re going to pack on the pounds. 

Carbohydrates are found in so many foods: bread, pasta, potatoes, pasta, muffins, chips, and so many other things. Cutting out these foods can significantly aid in weight loss. That’s because when you stop eating them, your body can’t turn them into fat. Instead, you’ll burn off the fat that is already stored in your body, which means fast weight loss. It’s because of this that The 3 Week Diet is so keenly focused on significantly reducing your carbohydrate intake. 

What is Intermittent Fasting?

Intermittent Fasting

As the name suggests, intermittent fasting refers to a cessation in eating for small periods of time. For instance, you might fast for a day or two during one week on this plan. The amount of time you should fast depends on your specific body type. Which this particular diet plan will help you figure out, and will also tell you how long you should fast intermittently. Sometimes, fasting may occur during a specific time frame on a given day, or you might stop eating for a full day. 

The idea behind this intermittent fasting is to encourage your body to use and burn off its fat reserves, which will lead to weight loss. Not eating over a span of time can also help you gain better control of your diet. For instance, if you aren’t eating a big breakfast packed with high-calorie and high-carbohydrate foods (which many people tend to eat in the morning. Think waffles, pancakes, bagels, muffins…), you can supposedly retrain your brain to think differently about food. 

At first, fasting might seem complicated, but as your body and brain get used to it, it actually becomes a lot easier. Plus, you’ll find that you will notice a significant reduction in how frequently and strongly you feel the need to eat. 

By following the intermittent fasting, restricting your carb intake, increasing protein intake, eating the foods that are recommended, and engaging in the suggested exercises presented in Brian Flatt’s diet plan, you can stand to lose a significant amount of weight in just 21 days. 

Will You Really Lose Weight on the 3 week diet? 

No matter what diet plan you are trying, there’s no guarantee that you will lose weight. However, as long as you adhere to the rules of this diet plan and are strict about them, then yes, you can lose weight in just three weeks. How much weight can you lose? That depends on your body type and your health. 

An important note about health: the 3 week diet isn’t meant for everyone. If you are suffering from a medical condition, such as diabetes or high blood pressure, you should consult with a doctor before starting the guide. Your dietary needs may not make the system a safe way for you to lose weight. 

Something else worth noting: While you may see results, they may only be temporary. While the plan does aim to teach you strategies to maintain your weight loss, it kind of does a subpar job. Plus, if you start eating unhealthily again or not exercising, you are going to put the weight back on. For example, if you start eating lots of carbs and spend more time sitting in front of the TV than you do being active, then it’s pretty much guaranteed that you are going to put any weight you lost back on. 

This diet plan is an excellent way to jumpstart weight loss and a healthy lifestyle, but it isn’t intended to be a long-term plan. With that said, by following this diet in 3 weeks and then making serious changes to your lifestyle that include a menu full of healthy, low-calorie foods and an exercise regiment, you can see lasting weight loss results. 

What about the diets science?

The one problem with this partiuclar 3 week diet is that Brian Flatt claims to have use science to develop his system; however, he doesn’t really explain what science he uses. He kind of just states that he read a lot of scientific research, but doesn’t back this statement up with any quantifiable information. Has he really done a lot of research and reading? Probably. But what research has he investigated and what has he read? Nobody really knows. 

Feeling a bit skeptical about Mr. Flatt’s ideas? While nobody knows if his claims for extensively studying the science behind weight loss are true, upon investigating his diet, the methods that he suggests using are actually true. For instance, eating low-calorie, low-carb, and high fat (healthy fats) foods is known to be an effective way to lose weight. A quick search on the Internet will prove these weight loss strategies are true. We cover some of these benefits in detail with our random food generator, including how easy it is to get a balanced diet when you have the assistance of a smart nutrition coach or an automatic meal planner.

What Will You Gain From This Diet System? 

Of course, the main goal of flat’s 3 week diet plan is noticeable weight loss in just 21 days. There’s definitely a chance that you could lose the whopping 23 pounds that Brian Flatt claims is possible. You may lose less than that though; maybe 9 pounds, maybe 5 pounds. The key here is that you should lose some amount of weight. But again, you do have to stick to the program if you really want to see results. 

In addition to losing weight (hopefully), you will also gain these added benefits: 

  • You’ll get in the right mindset for weight loss. The motivational guide really is just that: motivational. One of the reasons many diets fail is because people are not in the right state of mind. I think that’s one of the best things about this diet system. It really helps you change your way of thinking and gets you excited about the weight loss journey. 
  • You’ll feel great! Even if you don’t lose the amount of weight that the system advertises you can, exercising and eating right will definitely make you feel good. Nourishing your body with the right foods and being active always make you feel better. You’ll have more energy; feel more inspired. You’ll just notice a definite change in your overall personality and outlook on life.

The Pros and Cons Of The 3 Week Diet

In this portion of the 3 Week Diet review, let’s take a look at the good and bad of the program. 

The Pros of a 21 day weightloss challenge meal plan

  • The possibility of seeing fast weight loss results
  • A thoughtfully designed diet and exercise program
  • You’ll gain some pretty impressive health benefits that extend beyond weight loss
  • It’s highly motivational, which is a huge plus
  • The system is quite affordable, especially when compared to other weight loss plans
  • All of the information is presented in a very easy to follow format; it’s very straightforward and to the point. 
  • Money back guarantee. This is a great feature because you won’t feel like you’ve wasted your money if you don’t see results. If you’re not satisfied for any reason or if you don’t see any results, you will be fully refunded, which is awesome. 

The Cons: Is it bad to lose 10 pounds in 3 weeks?

  • The 3 week diet plan isn’t meant for everyone. It isn’t recommended for people who have health conditions, such as DM (Diabetes Mellitus) and high blood pressure. If you do have a health issue, make sure you consult with your doctor before investing in this program. 
  • There aren’t any videos to follow. There are diagrams, but videos would have made it a lot easier to understand, especially concerning the exercises. 
  • Brian Flatt doesn’t offer any solid proof of the type of scientific information that he based his plan on. You kind of have to take him at his word on the facts. This is the trust you need regarding the nature of the reading and research that he’s done. 
Three Week Diet Conclusion and Rating Product Rating: (4.5/5)

3 Week DietNow that’s you’ve had a good look at what the 3 Week Diet plan is all about, you’re probably wondering if you should purchase it. 

In a word: yes! Like every other diet plan out there, it may not be for everyone; however, it really is a lot better than many of the other systems that are on the market. The techniques that are involved in this program are really effective for weight loss. If you use them all together and really adhere to them, you can see a significant amount of weight loss in a short period of time. Plus, you could see weight loss results that last a long time. What’s more, it will help to put you in the right frame of mind for losing weight. The motivational information really does what it’s intended to: motivate you to achieve your weight loss goals. If nothing else, this feature of the system really does make it worth the investment. 

Fasting FAQ's: Why isn't it free?

  • Why can’t I get it for free?

You could get it for free if you made it yourself. I warn you; it took months of research and trial and error by personal trainers and health coaches to build this plan. Which is why it costs money to maintain it and recoup the investment. Not everything is free; you could quickly hop on and grab a generic health guide. Many people grab these guides and quickly discover they will not offer the precision or facts needed actually to achieve their goals.

ASCVS advocates for this program because we know it works for the general public. We used to produce custom plans for people who wanted to trim down and quickly realized a pattern. The fact that this pattern is exactly what this diet offer makes it even easier for us to educate you.

Although dietary weight loss counseling usually employs a 500-1000 kcal/d energy deficit to induce weight loss of 0.5-1 kg/wk, this rate of weight loss is rarely achieved in research settings. Biological factors, such as changes in metabolic rate, are partly responsible but would account for a small deviation from expected weight loss. There must be other factors, behavioral or related to study design and implementation that affect the rate of weight loss observed. [ncbi]


  • Are their alternative options for weight loss

Of course, the internet is packed with options to help you trim down. In fact on websites like, they have over a dozen diets alone. Now just as we mention before options do not equate to the same solution. Time and time again you see people constantly juggle diets. This diet is one you can stick with continuously to keep maintaining your perfect body. If you decide to combine this diet with a fitness plan you can see even better results that can last a lifetime.

  • Could I lose 20 pounds in three weeks?

Depending on the deficit, you can expect to lose between .5 to 1kg a week. Now one sizeable deciding factor is if you also include vigorous aerobic and anaerobic training to supplement the diet. It is hard to make promises on how much weight you will lose. The results of this can best be obtained by stuck to the program religiously. It has been observed in other clients that they aimed to lose 10 pounds. 10 pounds isn’t too much of a hurdle when you have the proper education. ASCVS staff has even lost between 3 pounds to 17 on this program.

  • How much can I lose without exercise

This program is built for people who are too busy to exercise. That doesn’t mean that being active would not help you reach your goals faster. Being active is the best supplement to a healthy diet for anyone who is looking into a mass gainer or is trying to lose fat.

  • Is this also the orange diet?

The orange diet is entirely different from this. The orange menu could be seen as a less informed version of 3WD.

Checkout 3 Week Diet Here!

How to Gain Weight Fast for Boys – How I Did It

muscular teen boy looking to the left

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.

Why Your Boy is Underweight

Often, boys lead an active life and as such, their metabolism processes their food faster than they can get it into their mouths.

This is particularly true if your boy is engaged in sports, which require burning a ton of calories.

A second reason behind their stunted growth is probably the fact they are not eating right. This despite the fact they exercise regularly. Remember if you want to make more muscle cells, you need to eat more food.

What are Medical Implications of
My Boy being Underweight?

The consequences of being underweight go beyond name-calling, bullying and trolling, but it can also have serious health implications on your boy.

A boy who is underweight may not be getting balanced nutrition. And when your boy expends more energy from the limited food they eat, the body's fat reserves are disrupted, and in effect, it can result in the compromise of the immune system.

With the immune system compromised, your boy is now susceptible to acute and chronic health conditions. This is not to mention it can as well as a result of stunted growth, low energy, and weakened growth.


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.


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.

How to get an Adonis Belt: My Results

What does Brad Pitt in Fight Club and Mark Walhberg in the Calvin Klein ads have in common? They both have a V-shaped line below their cut abs and men dislike them.

Dislike might be quite harsh, but ever since these celebrities showed their sculptured V-shaped bodies, there has been an intense furor over how to get that love line, moneymaker or, as it is officially known as the inguinal crease.

These V-shaped muscular grooves that take the shape of runaway markings directing incoming traffic to what men think of the good stuff have been described by Cosmopolitan magazine as by far the sexiest thing that a man can sport.

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.

How Does Adonis Belt Form?

The reality is the iliac crest, in itself, is an anatomical feature, but it’s more visible in some than in others.

The belt, however, appears when your body fat dips into the 6 to 12% range.

As it follows, the presence of the Adonis belt does not necessarily indicate fitness, strength, or even muscularity. For instance, you might find individuals who are physically weak with a visible inguinal ligament, while those who are fit and strong do not.

And as we had mentioned earlier, it is not muscle but ligaments, and that's why getting a visible Adonis belt does not require gaining more muscles, but simple fat loss.

How to Get and Accentuate your Adonis Belt

Before we look at how to get an Adonis belt, it’s worth noting the two types;

  1. The generic, sinewy belt resulting from low body fat.

  2. The Adonis belts bordered by a prominent ridge of muscles, which makes them look as if they were forged as part of a Roman gladiator breastplate.

The first step towards developing your Adonis belt is understanding what creates this belt, and from here, you can focus on molding it.

The physique is created by the internal oblique muscles and the Transverse Abdominis (TVA), both, essential parts of your core.

The TVA is a muscle layer of the front and lateral abdominal wall and is usually positioned deep to the internal oblique muscle.

The Inguinal Ligament is responsible for the V-shaped markings or lines. However, these markings are only visible with the help of muscle hypertrophy (muscle size) in the Transverse Abdominis.

Therefore, to develop and accentuate your v-line, you will first need to achieve muscle hypertrophy in your TVA.

Now, here is where a majority of us usually fail in our quest to develop the legendary v-line. This is quite understandable and unsurprising, considering that a majority of the fitness coaches are unaware of how to go about this.

One of the popular recommendations, which is a total disaster, of developing muscles in your TVA is through variations of the plank. Engaging in planks or any other isometric movements is not going to boost the muscle hypertrophy in your TVA.

Others recommend performing innumerable side bends and their variations, but again, this will not build the TVA muscles, and all the workouts will do it to make your waistline resemble that of a fireplug.

Abdominal Exercises That Most People Think Will Build the Adonis Belt

  • Planks
  • Crunches
  • Sit-ups
  • Side Bends
  • Stomach Vacuums

The reality is, you’re better off not performing any of these. Sorry, if you were killing yourself with these.

The truth is, isometric workouts do not work on the Adonis as hard as it’s required.

So, what exercises should I perform?

The TVA is primarily used for stabilization, and to strengthen these muscles, you will require movements that induce core strength for stabilizing your position in relation to your weight.

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.

What About Dieting?

No matter how you strengthen your TVA muscle group and increase their size, your lower muscles won’t be visible if you’re covered in too much fat. You need to control you diet.

Therefore, in conjunction with the above workouts, proper dieting should help in achieving the tapered shape faster.

Here, aim at lowering your total daily caloric consumption.


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.

ON Serious Mass Kicks Ass – My Results & Review

  • High Tier Calorie Weight Gainer: 1,250 kcals per Serving
  • 50 Grams of Protein packed in a shaker
  • With 252 Grams of Carbs, it fits all goals
  • 25 Vitamins & Minerals 
  • Creatine & Glutamine added to maximize GAINZ
  • Ranked #2 on our Best Mass Gainers List
container of protein powder made by optimum nutrition

Our Serious Mass Gainer Review
Didn't Surprise Us -  It Takes the Cake ?(even in flavor)

The desire by many men and women to gain weight is informed by a number of factors, including the need to build more muscles, enhance body function and improve athletic ability. According to most experts, a good combination of diet and exercise can help one gain desired weight. The most popular supplements for weight gain include protein rich formulas; weight gainer’s and exercise boosting supplements. Proteins are a key ingredient of the body muscle when it comes to support, function and regulation.

Research suggests that taking recommended levels of protein daily will lead to steady muscle growth. Weigh gainers are also effective in weight gain because they provide high levels of carbohydrate and protein. The supplement has been shown to work much better compared to eating more real food. For people with busy schedules, weight gainers and proteins are best taken in the form of bars and shakes. Below are two Serious Mass reviews for popular weight gainers in the competitive health and fitness market.

How to (and when) take Optimum Nutrition Weight Gainer

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. 

The Claimed Benefits Of Pro-Gainer Protein from Optimum Nutrition

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.

Is it safe? - Precautions

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.

Overall Product Review and Indications

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.

Best Weight Gain Pills To Get You THICC Quick ?

bottle of creatine

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

bcaa bottle from ON nutrition
bottle of creatine

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 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.


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.