زندگی بزرگ: راهنمای مردان لاغر برای ساخت عضلات بدون حاشیه

SKINNY GUYS! If you've ever wanted to quickly build 30 pounds of rock-solid, shredded muscle without dangerous bodybuilding drugs, expensive supplements, and long hours in the gym—if you've ever wanted to Live Large—start reading immediately. Let's face it: You're tired . Tired of filling your body with bogus supplements that only give you the most expensive pee in town. Tired of busting your ass in the gym six days a week, only to find you're the same size you were last month and the other guys are twice as big. Tired of all the conflicting and mind-numbingly complex advice floating around in cyberspace. Before professional fitness model Vince Del Monte became The Skinny Guy Savior, he was known as Skinny Vinny—scrawny and weak. As a "hardgainer," he experienced firsthand the challenges of bulking up and had a difficult time putting on muscle. But with his success in developing an enviably ripped physique—and helping many others do the same with his No-Nonsense Muscle Building and Maximize Your Muscle programs—Del Monte has proved even "hardgainers" can build an awe-inspiring body. You too can have the body of your dreams when you stop listening to false advice and learn the truth about gaining weight and building lean muscle mass—the smarter way! In Living Large , Del Monte shares his foolproof, no-nonsense plan for insane muscle gain. His revolutionary program primes your body and mind to pack on your first 30 pounds of muscle in only 30 weeks, with minimal gym time. He even includes customized, easy-to-follow meal plans to optimally fuel your specific body type, whether you're ultra-skinny or starting off a little chubby. In Living Large , you'll find: - 5 essential training principles to gain your first 30 pounds of pure muscle - 5 muscle-building enemies you must avoid - Mass and shred meal plans at every calorie level - 14 simple, no-nonsense nutrition principles - The ultimate exercise execution demonstration guide - 4 supplements that actually work Don't waste hundreds of hours and thousands of dollars with no results. Stop limiting yourself and start Living Large. Contents 14 Introduction 18 Part 1: Muscle Misinformation:The Five Muscle-Building EnemiesYou Must Avoid 26 Naysayers—How to Deal with Them 26 Bodybuilding Magazines—Why I Tossed Mine inthe Garbage 27 Personal Trainers Who Are More About Sales Than Size 28 “Superhumans” and the Juiced-Up Bodybuilder 28 Gizmos and Gadgets 29 PART 2: How to Lose the Top Five B.S. Excuses for Not Gaining Muscle 30 Cut the “I Don’t Have Great Genetics” Crap 30 Quit Saying, “I Don’t Have Enough Money” 32 Drop the “I Don’t Have a Lot of Time” Speech 33 No More “I’m Too ” (Insert Your Limiting Belief Here) 33 PART 3: Use Your Brain to Add Brawn: Seven Key Mind-Set Strategies 36 Set Goals in HD 36 Shrink the Change 37 Focus on Habits, Not Outcomes 38 Slow Equals Fast 38 View Weaknesses as Strengths 39 Let Go of “I Know” 39 Belief Is Better Than Steroids 40 PART 4: Five Essential Training Principles to Gain Your First 30 Pounds of Pure Muscle 41 Get Lean to Get Big 41 The Importance of Tracking Something: Know Your Critical Numbers 43 The Top Four Ways to Measure Your Body Fat Percentage 44 Track Your Progress Slideshow Fashion 45 Introducing DTS Training: A Science-Based Approach to Defeating Your Skinny Guy Genetics . . . Forever! 46 Micro-Progression: The Smarter and Safer Way To Constant and Never-Ending Improvement 49 The Suntan Analogy: The Key to Muscle Growth 50 PART 5: Mass Mechanics: Unlockingthe Principles of Ownership, Respect & Disadvantages for Immediate Gains 52 Mass Mechanics Principle #1: The Principle of Ownership 54 Mass Mechanics Principle #2: The Principle of Respect 55 Mass Mechanics Principle #3: The Principle of Disadvantages 56 PART 6: The Ultimate 30-Week, Zero Guesswork Muscle-Building Program 60 Phase One 62 Phase Two 74 Phase Three 81 PART 7: The Exercise Execution Demonstration Guide: Don’t Do Another Rep Without These Max Contraction Cues 102 Abs 104 Back 115 Biceps 123 Calves 135 Chest 139 Hamstrings 151 Quads 161 Shoulders 172 Triceps 184 PART 8: Five Rituals to Rapid Recovery 194 Recovery Ritual #1: Contrast Baths and Showers 194 Recovery Ritual #2: Massage 196 Recovery Ritual #3: Muscle ActivationTechnique (MATTM) 196 Recovery Ritual #4: Handling Stress 197 Recovery Ritual #5: Sleep 198 PART 9: Fourteen Simple, No-Nonsense Nutrition Principles to Gain Your First 30 Pounds of Pure Muscle 200 The Nutritional Hierarchy of Muscle Growth (and Fat Loss) 200 Choose Your Goal: Don’t Chase Two Rabbits at Once 202 Calories and Macronutrients: Setting Your Best Targets (Without Complicated Formulas) 203 Protein: The Body’s Most Important Building Block 204 Fat: The Key to Optimal Testosterone Productionand Sex Drive 205 Carbs: You Need to Earn Them! 206 Hydrate to Look Fuller and Stay Stronger 207 Establish a Regular Meal Cadence 208 How to Use “Treat Meals” to Bulk Your Muscles, Not Your Belly 209 Alcohol: You Booze, You Lose? 210 Consistency: The “Best Diet” Is the One That You Follow 210 The Devil Is in the Dose, Never in the Food Itself 211 Arm Yourself with the Only Kitchen Tools You Need 212 Invest in Cooking Lessons and Cook Like a Pro 213 PART 10: The Done-for-You Massand Shred Meal Plans 214 TRAINING DAY: MASS PHASE MEAL PLANS 216 NON-TRAINING DAY: MASS PHASE MEAL PLANS 222 PART 11: Supplements That Actually Work (Don’t Worry, This Part Is Short) 236 Do You Earn the Right to Take Supplements? 237 How to Build More Muscle with Less Protein 238 The War in Your Gut: Are You Losing? 239 Protein Powders: Whey Is Not the Only Way 240 Carbohydrate Powder: The Ultimate Muscle-Building Solution 241 PART 12: A No-Nonsense Guideto Living Large Outside of the Gym 242 Build Muscle to Serve, Not to Be Served 242 Take Massive Action (Don’t Just Think or Talk About It) 244 Avoid Broken Focus 245 Get Blood in the Game 246 Recognize the Gym Is a Metaphor for Life 247 Acknowledgments 249 Can You Hook a Brother Up? 251 About the Author 253 Endnotes 254 "Skinny guys! If you've ever wanted to easily pack 30 pounds of rock-solid, shredded muscle - without dangerous bodybuilding drugs, expensive supplements, and long hours in the gym, then you must read this book. Let's face it: You're tired. Tired of filling your body with bogus supplements that only give you the most expensive pee in town. Tired of busting your ass in the gym six days a week, only to find you're the same size you were last month and the other guys are twice as big. Tired of all the conflicting and mind-numbingly complex advice floating around in cyberspace. Before professional fitness model Vince Del Monte became The Skinny Guy Savior, he was known as Skinny Vinny-scrawny and weak. He experienced firsthand the challenges of bulking up as a "hardgainer," someone who has a difficult time putting on muscle. But with his success in developing an enviably ripped physique-and helping many others do the same with his No-Nonsense Muscle Building program-Del Monte has proved even "hardgainers" can get big. You too can have the body of your dreams and put on muscle when you stop being misinformed and learn the truth of gaining weight and building lean muscle mass-the right way! In Living Large, Del Monte shares his foolproof and no-nonsense plan for insane muscle gain. His revolutionary program primes your body and mind to pack on your first 30 pounds of muscle in only 30 weeks, with minimal gym time and virtually no fat. He even includes customized, easy-to-follow meal plans to optimally fuel your specific body type, whether you're ultra-skinny, "skinny fat," or starting off a little chubby. In Living Large, you'll find: The number-one secret to achieving constant and never-ending progress 5 "Always True" training and nutrition principles 3 scientifically supported mechanisms of rapid muscle growth A killer 18-week step-by-step workout program with three phases 4 supplements that actually work Full-color photo-illustrated exercise guide with Vince's tips for maximum effectiveness Don't waste HUNDREDS of hours and THOUSANDS of dollars with no results. Stop limiting yourself and start living large"-- Provided by publisher