I’m sharing this with you guys because I’m sure there are guys out there wanting to add muscle to their body. My cousin came to visit me in Thailand a few weeks ago and noticed that I got leaner and more muscular, and asked me to write up a plan for him. He’s a typical skinny tall asian guy so this diet and workout plan will work for most of you guys out there.
From a game stand point, having more muscle adds dominance and sexual attraction. Yes yes yes, you can be a fat, ugly guy and still get laid, but why would you do that to yourself? Being in shape gives you more energy, makes you feel better and it definitely helps with the ladies.
This is me and my personal trainer “the Thai Hulk” taken 1 week ago.
If you look at my videos from a year ago, I’ve lost 20lbs of fat since 2009 and am starting to pack on the lean muscle once again. Here are my notes that I sent my cousin and it can help you as well. Best of luck!
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Hey Cousin,
I’m glad you want to work out and add some muscle.
I am going to tell you exactly what you need to do. I guarantee that if you do exactly what I say, you will add 10 lbs of lean muscle within 1-2 months. If you do not do exactly what I say, it will take much longer.
The food plan is 60% and the workout plan is 40% so you MUST do both.
To purchase: http://www.bodybuilding.com
Whey Protein
Casein Protein
Multivitamin (take daily)
To Eat:
First thing in the morning, even before you brush your teeth, drink one whey protein shake.
Also drink one 1 hour before your workout, and immediately afterward.
Drink 1 casein protein shake before you go to sleep.
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Do not eat empty, useless calories. - Examples: do not drink sodas or juice, even fruit juice. Do not eat white bread, potatoes or white rice, or pasta.
Eat twice as much protein and fat as you do now. (yes, you need to eat fat, but only good fat, no deep fried stuff.)
Good fats: almonds, avocados, meat, eggs.
Examples of good meals:
Breakfast - 4 eggs, and Oatmeal with fresh berries and honey
Lunch - Meat and Vegetables. You can eat chinese food, just eat twice as much meat and try not to eat any rice if you can.
Dinner - Steak, Salmon or chicken and vegetables.
Within 1 hour of your workout, you can eat white rice, pizza bread, pasta, whatever you want. But only then since you body needs it.
The Workout:
Only workout 3-4 days a week.
Lift maximum weight that you can only do 8-10 reps.
Day 1 - Chest, and Triceps
Day 2 - Back and Biceps
Day 3 - Legs
Day 4 - Shoulders
Important: do not skip the legs workout. Even if you do not want bigger legs, squats are a must because it increases testosterone which makes you grow muscle everywhere.
-That’s it!
If you follow this simple, straight forward diet and exercise plan, you will gain lean muscle, I promise.
P.S. You get one cheat day a week where you can eat anything you want, but only one day a week, this actually helps your body grow.
If you are really serious about adding lean muscle, and getting in great shape, there is one very simple thing you can do that will boost your results 20x. Get a cheap calender, and write down on it everyday what workout you did or if you took a rest day, and EVERYTHING you ate. This forces you to see your results and your effort. Do this and you will get results.
-Johnny Wolf
Leave a comment and let me know if you have any questions, I’m happy to help.
Written by Johnny Wolf
Topics: Secrets