For Skinny Guys,
To Gain Muscle Mass Every 2 Weeks,

• Do workouts A, B & C 1-to-2 days per week.
• Very Important → Use the progressive overload trick everytime you workout.
• Use the diet plan on this page to gain muscle mass.

If you don't have any weights → Use this plan here to build muscle without lifting weights.

WORKOUT A
To Get Bigger Chest, Shoulders & Triceps,

Do ONLY ONE of the exercises below for 6-to-12 sets of 6-to-20 reps. Rest 2-to-4 minutes between each set.

WORKOUT B
To Get Bigger Back & Biceps,

Do ONLY ONE of the exercises below for 6-to-12 sets of 6-to-20 reps. Rest 2-to-4 minutes between each set.

WORKOUT C
To Get Bigger Legs,

Do ONLY ONE of the exercises below for 6-to-12 sets of 6-to-20 reps. Rest 2-to-4 minutes between each set.

Diet Plan To Gain Muscle Mass

To Eat for More Muscle Mass,

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell me how to gain muscle mass"

Female Male

Your height:   456 7 Feet: 0 1 2 3 4 5 6 7 8 9 10 11 Inches

Your weight: pounds

     Your age: years

Activity level: Lazy - coach potato and/or have a desk job Lightly Active - YOU only exercise 1-to-3 times a week Semi-Active - YOU exercise 3-to-5 times a week Active - YOU exercise more than 5 times a week Very Active - Hard daily exercise or an Athlete

Eat -to- grams of protein & calories per day to gain muscle mass

• Eat high protein foods and/or protein supplements to get enough protein for muscle growth.
• Eating more than grams of protein will not build muscle faster and,
• Eating more than calories will only bulk you up or make you get fatter as you gain muscle mass.
• Calorie counting apps to track the amount of protein, calories, carbs & fats you eat.

Eat Whatever & Whenever You Want as long as,

• -to- of the -to-calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories
• Eat at least -to- grams or -to- calories worth of fat (mostly saturated & monounsaturated fats) to maintain a higher testosterone level. 1g of fat = 9 calories
• The rest of the calories can be from any combination of carbs, more fats and/or more protein. 1g of carbs = 4 calories
• Use this tool to see exactly how many carbs, fats & protein you need to eat.

Drink at least Ounces of water everyday

• 70-to-80% of your muscles are made up of water. The other 20-to-30% is made up of protein.
• If you're dehydrated by only 2.9% you're muscles will start to look smaller → Make your muscles look bigger without lifting weights

He Gained 23 kgs (40+ pounds) of Muscle!

Hello Adrian! I don't know if you remember me from your blog when I started working out 2 years ago, but anyways you said i should send you some pics from before and after. Since I got a lot of stuff I made one pic from lots of others. I even put a textual explanation of everything I went through.

Since I started your workouts I gained 23 kilograms of pure muscle and I can only say thank you cause your workout changed my life and I finally feel good about myself. You gave me confidence and strength and gain a loyal student.Thank you, Juraj Marcekovic , Croatia

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