Now, in Part 2, Nate shares how he gained 20 pounds in 28 days, using techniques an elite fighter such as Georges St-Pierre (GSP) might utilize to move up a weight class.
For the past couple of years, there have been rumors of a super-fight between current UFC Welterweight champion Georges St Pierre and current Middleweight champion Anderson Silva. After reading Part 1, you know how elite fighters use weight manipulation to strategically lower their body weight before official pre-fight weigh-ins.
So for the super-fight to go through, and for it to be a reasonably fair fight, one of two things would need to happen: either St Pierre would have to gain 20-30 pounds to move up a weight class, or Silva would have to lose 20-30 pounds to move down a weight class. In fact, it’s enough of a weight disparity to make even the most enthusiastic MMA fans chalk up the super-fight to a pipe dream, something that will likely never happen.
And in this post, we explore how a guy like GSP could gain 20-30 pounds in a short period of time, increase his power, boost his strength, and maintain his athleticism and (mostly) endurance.
For starters, a lot of people in the fitness world don’t think this is possible without taking steroids.
It’s important to note that even my “low calorie” days still involved eating more food than I was previously used to. Every Sunday I did a 24-hour fast to offset the inevitable fat gain that would normally come with an eating plan like this. And then I’d be in an extreme caloric deficit one day per week, which would help reset my insulin sensitivity, boost growth hormone secretion, and help stimulate fat loss while preserving my lean mass. In both Weeks 3 and 4 we strategically added more calories to help push me past a plateau when my weight stalled at 178 pounds.
This workout focused on compound exercises and used heavy weights to build strength and target fast-twitch muscle-fibers, the ones most primed for growth.
A brief, intense workout comprised of five unconventional exercises (like sledgehammer slams, medicine ball work, and rope climbs) all done in circuit fashion.
A second upper-body day that used less complex exercises and higher reps to promote more muscle growth.
Just like the Upper Body Strength day, this workout focused on compound exercises and used heavy weights to build strength and target fast-twitch muscle-fibers. Despite what the supplement ads say, no guy has ever built a good body by taking a weird powder with a stupid name and doing nothing else. Multivitamin: Helps fix small decencies of vitamins and minerals and enhance energy metabolism.
Vitamin D: Even though natural sunlight allows our body to create Vitamin D, many of us are still deficient, which can lead to loss of muscle strength and mass and low levels of immunity. Creatine monohydrate: Helps regenerate muscle energy stores and can improve strength, boost performance, and increase muscle mass. Liquid fish oil: A key source of omega-3 fatty acids that helps improve mood and motivation while boosting fat-burning and dampening inflammation. BCAA capsules: Helps reduce the chance of muscle tissue breakdown while stimulating protein synthesis, leading to better recovery and preservation of lean muscle mass. Peri-workout drink: Supplies essential amino acids to help re-build muscle and acts as a performance-enhancing stimulant. Post-workout drink: A mixture of high-quality protein and fast-acting carbohydrates that helps your body recover and rebuild quickly. I fasted every Sunday with the goal to reboot my insulin sensitivity and carb tolerance before another 6 days of big eating. Rule 3: Break the fast at 10pm Sunday night by eating 1 pound of any protein with 3-4 cups of veggies. My menu on Weeks 3 and 4 followed the same base menu as above but we strategically added calories. These were seemingly small changes that made a big impact on how much weight I gained this week. Begin standing inside of the ladder with both feet. Jump and land with your feet outside of and forward one box. Begin facing the sandbag while gripping the bag with both hands. Drag the bag backward for 20 yards, using a toe-heel foot contact. Same exercises as Week 1 but with different time parameters Complete each station of the circuit for 30 seconds for 2.5 total minutes. Same exercises as Week 2 but with different time parameters Complete each station of the circuit for 30 seconds for 2.5 total minutes. So let’s say Georges St Pierre wanted to put on 20 pounds to move up a weight class to fight Anderson Silva. Expected: We were confident every part of my body would increase in size, and for the most part, that was true. Surprised: I expected to gain more body fat than this (but was pleasantly surprised that I didn’t).
After Weight Gain: 7 minutes and 38 seconds of sprinting at 8mph, working up to an incline of 6%. Expected: We expected to improve performance dramatically in all three of my non-endurance tests (vertical jump, 225-bench, max deadlift).
Surprised: What surprised me about both the VMax and the TMax was that I actually felt like I had more endurance.
Now, this is something GSP may not have to deal with, since he’d likely gain weight over a longer period of time and his body would have more opportunity to adapt.
I proved that it’s possible to for a regular guy to gain 20 pounds of (mostly) lean mass in a month. In the process, I hope I’ve demystified the process of muscle building, weight cutting, and rehydration. Watch The Tim Ferriss Experiment, the new #1-rated TV show with "the world's best human guinea pig" (Newsweek), Tim Ferriss. Hey John, I was wondering if you have anything to say about the mind muscle connection and if you advocate it (to some extent) to clients? Home This Month Popular Are Anti-Depressant Drugs The Reason Why Many American Women Are So Fat? 25 percent of American women are taking psychiatric drugs, with the majority of those being anti-depressants. As a personal anecdote, every single American woman that I’ve known that has used anti-depressant drugs has been at least moderately obsese (10 pounds or more over the healthy body weight limit), and many of them have been outright chunky landwhales, the mere sight of which would make you want to vomit. Why do so many American women feel the need to turn to drug use in order to cope with reality?
The fact is that American women are the most spoiled, pampered women on the planet and have an extremely easy life. Antidepressants have been associated with weight gain since they were first used about 50 years ago, according to Psychology Today. One woman even reported that she went from petite to obese, gaining 100 pounds in weight after having started the usage of anti-depressant drugs.
One study even discovered that mothers that took antidepressants during pregnancy were four times more likely to have a baby that developed an autistic spectrum disorder.
There is also the troubling possibility that, in some cases, the causal arrow points in the opposite direction—obesity may exacerbate an existing tendency toward depression, creating a vicious cycle that is depriving the American man of dateable women. In either case, a clear aspect of the problem is that American women have had such easy lives, never having experienced any real hardship or difficulty. But as more and more men reject feminism and boycott marriage, American women will have no choice but to adjust their behaviors, change their bad attitudes, and lose some weight. Kings Wiki is an ROK-affiliated wiki that contains articles around the themes of masculinity and nationalism. Press your heels together, press your lower back into the mat and lower your legs down and back up. For those of you doing the #JanYOUary calendar with me, yes you can do the 30 Day Flat Abs Challenge alongside the regular calendar or the beginner’s calendar. Oh and don’t forget to write down everything you do in your 2015 Blogilates Fit Planner! Those extra glasses of water, is that in addition to what you normally drink or what you should drink in a day?
Ok blonde question the blue numbers on each square are they the day number or the rep number? I am doing the beginner calendar with this challenge and I already feel stronger, I am only on day 4!
I completed this challenge 2 months ago and it was great because my lower belly pooch disappeared and I had really flat abs. Also, keep in mind that you cannot spot reduce, so if you lose fat you will lose fat everywhere. My blog will show you how to start your business with free advertising sources, and to then build your business with the profits.
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This ensured I was getting a huge influx of nutrients on the days where my muscles could put them to use. The goal was for me to be in a caloric surplus – an anabolic state – six days per week, eating more calories than I burn which would lead to muscle growth. You try something for a little while, see how it works, and if you need to, make a small change and repeat the steps. So instead of focusing on counting calories — which would have been a nightmare — we turned our attention instead to making sure I was in a positive energy balance. So Martin Rooney hooked me up with a variation of his Training For Warriors routine that he uses for high-level UFC athletes like brothers Jim and Dan Miller. Martin calls them “hurricanes” because the workouts are like a brief, powerful storm that create disruption in the muscular, cardiovascular, and neurological systems. Berardi decided I should use a few supplements strategically to maximize the amount of muscle I could build on such a short time-frame. I used Optimum Gold Standard Casein (for my Breakfast Pudding) and Jay Robb Egg-White Protein (for my Super Shakes).
Fermented foods like sauerkraut are rich in enzymes and help increase the amount of good bacteria in your intestines. The BCAAs and greens powder made it feel like I was still “eating”, which helped curb those hunger signals. This helped my body eat the “food” that was stored in my love handles instead of requiring me to actually have a meal. In Week 3, we introduced a Super-Shake (basically a fancy protein shake) because by this time I was tired of chewing.
Rest for 3 minutes and repeat. Rest for 3 minutes and perform the last round for 30 seconds each station. Start by performing 10 double arm swings by bringing the arms up and down as violently as possible. Jump your feet back into the box and repeat for the length of the ladder and back. Once completed, begin running with high knees using one foot in each box, down and back the length of the ladder. Pull the rope to the hip with the far hand and then grab further down the rope with the opposite hand.
We believe it had something to do with the resultant fat loss from doing the Hurricane sprint days. All measurement days were done at the Missoula Underground Strength Training Center and performed by trainer Mike Scialabba.
Also, while most of my individual sites increased, there were a few that went down (ab, knee, calf). I felt like I was in better shape than on our baseline testing day, but I didn’t know if my short duration Hurricane sprint training (25 second sprints) would translate to better endurance.
Berardi, and their work on building muscle and gaining strength, check out Scrawny To Brawny. And you can download the entire training program he used here: Muscle-Building Workout Program.
In his freetime, he enjoys playing World of Warcraft, watching anime, writing, and having fun with hot and submissive brown chicks, using his white privilege to his advantage. As anti-depressant drug use has increased 350 percent over the past 10 years, it raises the question: Is anti-depressant drug use causing the massive increase of fat women in America? I work out 5 days a week, cardio and lifting free weights, and still the pounds keep coming.
American women are not only damaging their own bodies with anti-depressant drug use, but also the bodies of their unborn children.
Americans eating a standard diet are constantly being force-fed poison that makes it much more difficult to maintain a slim physique, and research is finding that what goes on in the brain is inextricably linked to what we put into our stomachs. As it stands right now, most American women are nothing but a bunch of spoiled little brat children who never grew up and learned how to function as adults, as women, instead of acting like an immature 12 year old girl. To complete the challenge, all you have to do is check mark the moves after you complete them each day.
I wanted to create something that was simple enough to do and squeeze into your day. I know that sometimes doing the monthly workout calendars can be intimidating and requires time and major commitment.
It’s your own fit journey and you should take credit for everything you do to get you to where you want.
Lets say, you should drink 2 L water a day, do you have to drink on day one 2 L + 1 glass of water?
I want to try tthis but i have a question: would it be okay if i do this challenge by itself or should i add another challenge to it?
And if you can, try not to blame yourself, I used to do that ad I felt awful, I try to just accept myself now. The app also takes uouronfo like weight height n again to determine hiw many calories yiu need per day.
But if you didn’t want to do the whole challenge, I think it would be enough to just keep up a bit of exercise, to keep everything the same. But if you didn’t want to do the whole challenge, I think it would be enough to just keep up a bit of exercise, to keep everything the same.
Am I suposed to be doing heaps of other excersise on top of this and eating very healthy for it to work? It works round-the-clock, and for not just days or weeks, but for months and months, very own Money From Your Website making you tons of CASH! Berardi knew all I’d have to do to gain weight was eat more food than I was eating before we started the experiment. If I didn’t eat enough food I could have trained as hard or as long as I wanted and not much would have happened. With only 28 days to gain 20 pounds, I had to look at every opportunity to take in more calories.
Berardi, we release a hormone called ghrelin about 30 minutes before our normal meal times, which stimulates hunger pangs and gets us ready for the upcoming meal. Return the hammer over the other side of the body and repeat for as many reps as possible in the allotted time.
Once this second set is finished, perform side steps through the ladder using two feet in each box down and back up the ladder. Once the third set is completed, start at the beginning and complete as many reps in the allotted time possible. Using the legs, lift the tire onto one side while keeping the elbows extended. Turn the hands over and push the tire down as hard as possible.
Those were three of the places that had the highest body-fat percentage on the initial Day 0 test. Shot and edited by the Emmy-award winning team behind Anthony Bourdain's No Reservations and Parts Unknown.
I’ve always wanted a look inside the programs of professional athletes, especially MMA. In rural India, some women have to walk many kilometers each day carrying large pots of water on their heads. Any man that has travelled outside of America and met foreign women will tell you that women outside of America are much more mentally stable and much more likely to have a healthy body weight. And most of them certainly never learned to cook nutritious meals for themselves, instead relying upon eating processed slop that may actually lead to mental illness. Once the 30 reps are completed, start back at the beginning with two hands for the allotted time. Remember, this is actually a pilot project for a specific goal: move up a weight class in a hurry, as if your job depended on it.
And what you might do if you wanted to do something like this in a more healthy, sustainable way.
The outline is tailored to my recommended 1,200-1,399 calorie range, so if your calorie count is different, yours will look slightly different.Monday through Friday, I did two yellow containers at dinner (meal 5). I living with a host family but I find it hardand a bit unkind to reject their food, but its not a 100% healthy. Once all 30 reps are completed as fast as possible, start back at the beginning for the allotted time. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Remember, this is a weight gain crash course designed for a fighter who might have to go up a weight class in a hurry. And yet women in India and Pakistan aren’t guzzling down anti-depressant drugs in record numbers. My green container was also a double for lunch.Click here to download an excel template for making your own meal plan.
Basically, I am doing all the shit necessarily for an emotionally healthy and stable life and it really frustrates me that I am still piling on the pounds. You might notice that for some food groups, I have less foods listed than the number of portion cups allowed for the day.
Weight gain tends to spark feelings of panic and self-loathing and hopelessness, all of which can help me slip right into depression again.
It really is the best way to stay on track with your diet (and ultimately, spend less money too!)For the 21 Day Fix diet, you should be eating mostly whole foods.
This means the majority of your grocery shopping will be done around the outer perimeter of the grocery store, which is always where all the good stuff is hidden.I used this grocery list for the 21 Day Fix by printing it out and making a note in the margins of how many servings of each container I needed for the week. Studies show that starting your day off with a nutritious breakfast is one of the biggest factors of success not only in your diet, but in your life in general.It also makes filling a red container super easy. It is about being healthy on the inside AND outside.481 Comments Kelly July 5, 2014 Reply Can you substitute Shakeology with just normal protein powder? In the comment, it seemed as though the person felt like if they drank a shake they would get amazing results, so I replied “Whole foods are always going to be best. I like to describe Shakeology as the missing link that fills in nutrtional gaps, but it is never going to make up for a poor diet”. A lot of people think shakes or pills can make or break results, I don’t feel this way, in the post I say that the shake is not a requirement.
I never say anywhere that the shake is the best option, I said whole foods are the best investment. It is hard for me to have a highly varied diet, I have to meal prep most of my foods, I’m just to busy and I wind up eating a lot of the same foods. I would not spend money on a shake that contained these ingredients no matter the price or would I recommend others to.
Bethany Naomi February 14, 2015 Hi Bethany, I am in the same boat as Kelly in which I can not afford the shakes AND the fix .
And if you aren’t able to purchase the shakes, just make sure to fill its place with a healthy lean protein. Bethany Jamie April 1, 2015 Reply Actually I believe Shakeology is the best out there and nothing else can compare to it. Thanks Carol Bethany Lyn March 2, 2015 Reply Hi Carol, Unfortunately, you really need fresh or frozen fruit. Canned fruit has nearly no nurtitional value as the canning process destroys most of the nutrients.
Bethany Mary March 24, 2015 Reply Carol, I just wanted to add that anything you do is better than doing nothing.
They might have a city program like Good Food Box Program that offers delivery of fruits & vegetables, weekly, bi-weekly or monthly. The people I see that get the best results are those who follow the diet as is and push themselves in the workouts. Bethany Lelayna August 22, 2015 Reply Hi Carol, I just wanted to let you know that stores like Shop Rite and Stop & Stop offer delivery programs for people who cannot get out to the grocery store. You would also count any other foods that you add with their corresponding colored containers.
Also will using lactose free products (yogurt(sadly there is not a lactose free greek yogurt. I know there is a coconut greek style and it is NOT good at all) and milk) make a difference?
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