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the #1 answer to this is nutrition! all that work in the weight room will be for nothing if you're not eating correctly. general guidelines to follow:
1. 1-1.5 grams of protein per lb. bodyweight (someone mentioned this)
2. since it's extremely hard to get that much protein through real foods, maybe you should pick up some whey
3. figure out your maintenance calories and make sure you are eating well over it
4. balance out your protein/carb/fat ratio (40/30/30 sounds good)
5. do cardio about 2x a week using HIIT (as referenced above)
6. eat six small meals a day at 3 hour intervals
7. lift heavy at around 8-10 reps and learn the correct forms for each exercise!
8. training every other day is okay...a better idea is to use a split such as mon: chest/tris, tues: legs, wed: cardio, thu: shoulders/abs, fri: back/bis, sat: cardio, sun: penis
9. good protein sources: canned tuna, salmon, chicken breast, lean steak, cottage cheese, eggs
10. carb sources: leafy greens, oatmeal, peas, broccoli, asparagus
11. fat sources: flaxseed oil, olive oil, natural peanut butter
12. you might want to take a multivitamin to make sure you don't leave anything out
13. train hard, rest hard. resting is when your muscles heal and grow...during workouts you are breaking them down
14. you should use a post-workout shake that could consist of 2 scoops of whey and some simple carbs (dextrose - found in grape juice)
15. eat cottage cheese and maybe some peanut butter before you go to bed since it contains casein protein that is slow-digesting to keep you from catabolizing in your sleep.
16. eat a big breakfast
17. read articles about different methods since everybody has a different body and so while one method of bulking up might work for me, it may not work as well for you
18. find ways to keep yourself motivated...watch rocky 4 or something
19. don't expect to gain a six-pack while you're bulking...it's very hard to gain weight fast while remaining lean. once you reach your ideal weight you can cut down your bodyfat % to get that lean, muscular look by eating less than your maintenance calories and doing a lot of cardio
20. you shouldn't be concerned with the way you look...people should like your the way you are instead of some shallow-ass reason as how you look. since you like boondock saints, i'm assuming you're already a great guy
21. in fact, screw my advice
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