The Secrets to Gaining Muscle Mass -- Fast - Anthony Ellis- COMPLETE (WORKS).pdf - SELF HELP - prinss91

by any means graphic, electronic, or mechanical without permission in writing from the publisher.

The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice! Consult your physician or

health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are

elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the

reader's sole discretion and risk.

The author and publisher of this document and their employers make no warranty of any kind in regard to the content of this document, including,

but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author and publisher of this document and

their employers are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or

consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document.

Cutting Edge Publishing

51 MacDougal St. Suite 38

New York, NY 10012

USA

Dear Friend,

Thank you for purchasing “ The Secrets to Gaining Muscle Mass — Fast! ” You will be pleased to know that the

new edition has been updated with the most current “cutting edge” training and diet techniques.

You will notice that my manual is probably unlike any book you’ve ever ordered. I decided to use a 3-ring binder

because I wanted you to be able to customize it to suit your individual goals. You can arrange the pages in whatever

order that works best for you. You can also remove unwanted pages and create your own chapters. I have included

a portable folder so you can carry your diet and training pages with you to the gym and the throughout day. In the

margin of most pages, you will notice an area to jot down your notes. This is very important. If you stay focused

and write down your thoughts and questions as they pop into your head, you will be able to construct your training

plan much faster.

Before you attempt to begin any program, please make sure that you read and understand the entire manual and all

of it's concepts. If you attempt to start the program without fully understanding what you are doing, you will only

be hampering your results. Also, make sure that you read the manual faq pages in the manual and on my website.

This will answer about 99% of all questions you will have.

My personal e-mail address is member@musclegaintips.com . If your question is not answered in the manual or on

the faq pages, please email me. Be sure to include your order number in the subject line. I always try to answer all

questions within a few hours (usually sooner).

By ordering this manual you have already taken a huge step towards your goal – it is important that you don’t put

this aside for later and lose your momentum. Stay focused. You know what you want, just go and get it.

Let’s get to work,

Anthony Ellis

without permission in writing from the publisher.

The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice! Consult your physician or

health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are

elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the

reader's sole discretion and risk.

The author and publisher of this document and their employers make no warranty of any kind in regard to the content of this document, including,

but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author and publisher of this document and

their employers are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or

consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document.

From the Desk of Anthony Ellis

WHY I DECIDED TO WRITE THIS MANUAL

After more than a year of skirting the issue, I finally gave in. For all the skinny guys out there, this

had to be done! We had yet to be recognized. Day after day, week after week, I am constantly

bombarded with the issues of overweight Americans. They have low fat foods created for them, they

have entire magazines dedicated to helping them lose fat. They even have companies established to

help them lose weight and get fit. On the internet, 95% of all fitness related sites are geared towards

losing fat. But what about us? What about the guys who can't GAIN weight? I believe that our

problem is just as important and as difficult to solve, people don’t believe that underweight or thin

people can be unhappy with their bodies as well.

“Everyone wants to be thin.” “You are so lucky,” they all say. Well, how come I don’t feel lucky?

In my mind, being thin is as difficult to live with as being overweight. But, it just doesn’t sell.

America wants to be thin, so if you already are, they think, you don’t have a problem.

This manual is not intended to be an all encompassing information source for bodybuilding. If you

want something like that you should get Arnold Schwarzenegger's book, The New Encyclopedia of

Modern Bodybuilding .

This book is a compilation of techniques, exercises and tips that have worked for me in my quest to

get to 180 lbs. I do not claim to know everything, but I do know how skinny guys can gain more

muscle.

One point to always keep in mind is that your diet, workout program and nutritional supplements all

work in synergy. They are good alone, but together they will propel you to your goal very quickly.

This is where most people fail. They never have all three in place for any extended period of time. I

did it for 12 weeks, and look what I accomplished.

A Word on Consistency

O.K., so you want the secret to gaining muscle mass fast? Well, here it is: CONSISTENCY . You

can have the best diet, the best training schedule, join the best gym that has the best equipment, but

without consistency it’s all worthless.

Over the past two years, I’ve talked to hundreds of people who have successfully transformed their

physique. Though most of them trained in totally different ways, there was one common

denominator that appeared throughout each success story: Day in and day out, they followed

their pre-determined plan, consistently, without fail . There are many paths to your goal, but

you will never reach it unless you consistently put one foot in front of the other. You must find the

determination and drive within yourself to see this through. If not now, then when?

You will not be on this program for the rest of your life — only a few months! So, try to look at it as

a short-term challenge. In the grand scheme of your life, can you afford a slight inconvenience to

create a fantastic physique — or will you continue to be an "average Joe" for 80 more years? Which

sounds more inconvenient to you? It is time for you to make a stand, and I will show you how. This

manual is my helping hand to all skinny hardgainers out there who are unhappy with their bodies.

Now, you have a choice.

From the Desk of Anthony Ellis

TABLE OF CONTENTS

A. Weight Training

Terminology..................................................................................................................................... 6

Weight Training Exercises............................................................................................................... 9

Legs ........................................................................................................................................... 10

Chest ......................................................................................................................................... 16

Back........................................................................................................................................... 22

Shoulders................................................................................................................................... 26

Biceps/forearm........................................................................................................................... 30

Tricep......................................................................................................................................... 34

Abdominals ................................................................................................................................ 36

Stretching................................................................................................................................... 39

Mass Training................................................................................................................................ 44

Fat Loss Training........................................................................................................................... 53

B. Dieting Strategies & Supplements That Work

Diet Terminology ........................................................................................................................... 58

Dieting For Muscle Gain ................................................................................................................ 60

Supplements That Increase Muscle Gain .................................................................................. 70

Do We Really Need Vitamins?................................................................................................... 75

Muscle Gain Supplement Costs................................................................................................. 76

Dieting For Fat Loss ...................................................................................................................... 77

Supplements For Accelerated Fat Loss ..................................................................................... 86

Additional Fat Loss Supplements .............................................................................................. 91

Fat Loss Supplement Costs....................................................................................................... 92

Where To Find Cheap Supplements ............................................................................................. 94

How to Look Ripped for a Photo Shoot ......................................................................................... 95

Cooking

Cooking Weights and Measurements ........................................................................................ 97

Planning And Preparation .......................................................................................................... 98

Fast Food and Eating Out........................................................................................................ 101

Grocery Shopping.................................................................................................................... 103

Food Values............................................................................................................................. 105

Recipes.................................................................................................................................... 108

Diet Substitutions ........................................................................................................................ 114

C. Putting It All Together

My Original Program ................................................................................................................... 117

A Sample Day ............................................................................................................................. 121

Staying Motivated........................................................................................................................ 124

My Personal Training Schedule and Diet .................................................................................... 126

D. Your Pre-Set Program

How To Use The Pre-Set Program.............................................................................................. 135

Measuring Your Body Fat............................................................................................................ 139

Your 12-Week Weight Training Routines .................................................................................... 141

Your Pre-Set Diets ...................................................................................................................... 154

Your Daily Schedule and Templates ........................................................................................... 177

E. My Improved 12 Week Program

What Am I Doing Now? ............................................................................................................... 183

How To Use The Pre-Set Program.............................................................................................. 188

Your 12-Week Weight Training Routines .................................................................................... 193

Your Pre-Set Diets ...................................................................................................................... 206

Your Daily Schedule and Templates ........................................................................................... 229

Appendix

Manual FAQ's.............................................................................................................................. 235

Sample Workout Templates/Blank Template Pages ................................................................... 241

From the Desk of Anthony Ellis

WHAT YOU WILL NEED

In addition to the supplements and food required (explained in Section B) during your training

program, you also will need to buy the following:

Additional Expenses

Item

Description

Skin Caliper:

$20-$100

Used to measure your body fat. Don't bother getting one that's too expensive

— they all have some margin of error. You just need it for a consistent

record. If you can't locate one, you can get a good one here

https://musclega.virtualis.com/corders.html .

Tape Measure:

Use for measuring girth of body parts.

Use to mix your protein shakes at home.

Blender:

$30

Used to measure food weights. This is absolutely essential in determining

how much you are eating. I use the Health O Meter version. You can contact

them at 1-800-638-3722.

Food Scale/measuring cup:

$15

Food Storage Containers:

$25

I use the Rubbermaid brand. You will need about 9-12 of their #3 size

"servin' save" containers to store your meals. You will also need 4 of their

small 1/2 cup containers to store your vitamin stacks.

You will need a 32oz. plastic shaker bottle to mix your protein shakes when

away from home.

Shaker Bottle:

Get the small portable kind. This is used to carry your meals when you are

away from home for any extended period of time.

Cooler:

$20

Weight Training Belt:

$35

You will need this when you work up to lifting very heavy weights in the

squat and deadlift exercise. This is the only time you will need to wear this

belt. If you wear it too much it will prevent the natural development of your

lower back and torso stabilizer muscles. I like the soft kind because they

conform to your body much better than the leather.

You don't have to wear the latest styles in gym wear to workout, but you do

need something comfortable and loose fitting. No jeans, no open toe shoes,

no tight belts and no lycra (please!).

Loose fitting clothes

and sneakers:

$100

Lifting Straps:

$10

These are nylon or cloth straps that are used to increase your grip strength

when lifting heavy weights. They allow you to fully exhaust the muscle you

are working, without having to stop because your grip was not strong enough.

Used primarily for shrugs, pull-ups, deadlifts and barbell rows.

Lifting Gloves:

$15-$20

These are supposed to protect your hands from becoming calloused. I

personally don't use them because they make my hands too sweaty, so these

are an optional accessory.

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