The_Titleists’ Get Big Guide

GayLubeOil · 2015-12-29T21:58:37+00:00

If you are seriously considering doing a 5x5 two year bulk I highly recommend buying a Rice Cooker. A George Foreman Grill and a Theracane.

You're going to need myofascial release especially of the trap and especially after deadlift. Also your erector muscles and Hip Flexors are going to need deep tissue work. So definitely buy a theracane.

Then again there is an 85% attrition rate for gym noobies. Most of the skinny fats are going to read this ask a lot of questions and go back to marinading in their own semen.

bigcitytruth · 2015-12-29T21:31:23+00:00

Remember to add pullups and dips as supplements to Starting Strength or Stronglifts. You'll thank me later.

SW9876 · 2015-12-29T21:17:09+00:00

The research for boron supplementation seems pretty lackluster. Is it really worth taking?

stripseek_teedawt · 2015-12-29T20:16:25+00:00

To address the steroid point further, this isn't something you'd want to just jump into - undoubtedly, you will see fast, large gains, but unless you know what you're getting yourself into, it's better to avoid if you're new to lifting. If someone feels a Steroid post for beginners would be helpful (or allowed), let me know.

rtr1234 · 2015-12-29T21:56:58+00:00

Pics? I'm sure you're big but people have different physique goals and it'd be great to see what your physique is like based on your training.

Block out your face and post? Or PM

throwaway-aa2 · 2015-12-29T21:51:29+00:00

A lot of people are going to disagree with this, but you're 100% right.

I found this subreddit last year. In a years time of smart bulking and training, even with injuries and plenty of time off, I reached a 4 plate squat, almost a 5 plate deadlift (from practically nothing, no steroids either) and my body has grown exponentially.

The problem most people are going to have with this are a couple of things:

It's hard to bulk / eat / cook. Expensive, time consuming.
Bulking isn't a short term fix... you're body will not be in optimal form in the short term.
Even with the above considerations, if you bulk but you are not pushing your body correctly with correct programming and correct intensity, you won't get maximum results. There's no way for me to explain to you how to quantify this other than: at multiple times you should think you can't get the weight up, or the fear of failing a squat should be similar to dying. Maybe some other people who have really made heavy jumps can speak on this, but it shouldn't feel easy and you should be tired and almost numb some hard days after you workout because you've stressed your CNS.

I bulked for 12-14 months. I actually with all my heart want to continue but I need to take off for 3 months because I want to learn how to fight (and for those first 3 months I'll need all my energy for it and to maximize learning technique) but really every single fucking person reading this post should be taking it to heart. I've said it before and I'll say it again: 185/195lbs with 10% bodyfat is much, MUCH more impressive than 155lbs with 10% bodyfat. Your goal should be to pack on muscle, PERIOD. The only way you're going to do this is heavy compound lifts and bulking. It will take time! You must stay resilient! This isn't a get big quick scheme! But if you want to really fulfill your potential, this BAR NONE is the best way to go about it. You don't get as big as I've gotten without doing what I've done (unless you take steroids which is another conversation altogether). If you want to make quick results, then sure ignore this. But to reach your potential, you have to work hard and take your knocks in the meantime. Take those knocks, accept your body fat for now (even WITH the bodyfat I look better than when I was ripped and skinny... ). You'll appreciate it later.

As an aside: form is going to be important. Make sure to get on a good program and learn great technique. I highly recommend starting strength, it's what I used to get my results (2nd paragraph shows my results). If you can afford to, definitely get a coach... it's very important that you get a good one though. Not all trainers are created equally.

cuntbh · 2015-12-29T23:34:15+00:00

I guarantee you, if your food needs more than salt, pepper and oil to taste good then it shouldn’t be in your diet.

Bullshit. Cooking is a skill, and good cooking includes using herbs and spices. Coriander, cumin, basil, oregano. These things turn the most boring meal into something enjoyable, something to look forward to, something which doesn't make you want to choke to death as you force it down every fucking day.

Most people can't cook for shit, which is why you need to improve yourself and learn the skill. It's not hard, and if you have a girl over for home cooked food, she's in your frame, and you get to show how you're a master of many trades.

Avicenna1 · 2015-12-29T21:50:30+00:00

Instead of one continuous bulk 18 months, why not do 2 bulk, 2 cut cycles? When your body gets beyond a certain bodyfat, you produce much more estrogen hindering gains. Even when bulking, I wouldn't want to get really really fat. Plus, when you are at lower bodyfat, the body naturally produces more muscle.

Dethklokk · 2015-12-29T20:53:30+00:00

To the ones that need to cut first due to being fat, may I recommend Keto or a close to keto diet. However, because you are lifting unlike most people in the keto sub, do a 65/30/5 of protein/fat/carbs. You will feel like shit for the first week but afterwards you will feel great. Do 5x5 especially if you are a beginner but as OP mentioned, it can still be used by intermediates. I went from 311lbs to 241lbs in 8 months while going from completely sedentary no muscle to 1k club. Don't listen to all the naysayers about how you need carbs for gains, to live, blah blah blah. It will be harder for sure but your main goal is to cut if you start off fat. I messed up my hip after doing 375x5 squats but I'm back on the wagon. I understand everybody is different but that's what has worked for me thus far.

redwurst · 2015-12-30T00:11:31+00:00

No and no. 18 months of bulking will leave any beginner way too fat to accomplish anything with a cut. Most guys need several circles of bulk and cut until they find it right, and by then they are tired and pissed off and are having too many fat cells and you can't cancel that shit.

Outside of pro bodybuilding world nobody needs cut and bulk. Even some pro guys don't use it anymore.

Reasons for cut and bulk being bs specially for beginners is way too much, as I said few comments ago knowledge is free today fucking use it.

Fruit_of_the_poot · 2015-12-29T22:44:03+00:00

The program's you recommended are not at all ideal for "getting huge." You posted a bunch of strength programs, and actual muscle building program would be much more effective. Try PHAT, PHUL, Arnold's Blueprint, PPL, Etc.

TrenAcetate · 2015-12-29T23:14:35+00:00

I'm going to go out on a limb and say you have a very average physique and are probably over 15% BF.

Only on reddit do you get people parroting SS and other powerlifting style programs as the key to getting huge. SS is a good introduction to barbell exercises but that is it. 5/3/1 and 5x5 are good POWERLIFTING programs.

There is a reason EVERY person with a good physique follows a 'bro-split' as you guys like to call it - because it works. Get on a decent bodypart split with a good amount of volume and you will see the fastest results. Ask any guy in your gym with a decent physique how he trains and he will tell you this.

Also your ideal body is a lot further away than 2 years. You will likely never attain your ideal body due to constantly shifting goalposts. After nearly 10 years of training I am only just getting close to mine

kokoro2 · 2015-12-29T21:36:31+00:00

Provide us with a picture of yourself so we can know what to expect in 730 days on your program.

NSmaf · 2015-12-30T01:33:39+00:00

I can't agree with your bulking recommendations at all. That'll just produce way more fat on people than they would ever want. Just find a TDEE calculator and eat 3-500 calories above your current maintenance. A skinny person going from 1600 calories a day to 4300 would just get fat, and then lose all their gains in the process of cutting.

Worth reading: http://rippedbody.jp/how-to-bulk/

CisWhiteMaelstrom · 2015-12-29T20:27:58+00:00

Your ideal body is 2 years away. That’s right, mark this date on your calendar, in exactly 104 weeks you will be a muscle bound sex god. Say it with me, in 730 days I will look as good as I’ve dreamed.

731 days.

Never forget leap years.

poochman · 2015-12-29T21:39:21+00:00

This is not the fastest route I grant you, but you will continue to lift well this way.

If you can lift well during the cut phase why not just start out with the cut? I always thought that you'd be a bit lethargic in workouts during a cut (from the decrease in carbs), but it's ok because of the size gained during the bulk phase.

PaulAJK · 2015-12-29T21:13:54+00:00

I don't think this is particularly good advice for skinny fat guys, And this is why. Newb gains are a thing.

Newb gains can best be defined as muscle gains you can get without eating at a calorie surplus. So for the first 8-15 months of lifting, you can gain muscle without eating big, even while running a deficit. How long they last depends mostly on genetics, and they're really only apparent in the retrospect. In other words eventually you realise you're not gaining any more, and it's time to eat at surplus to get bigger.

So chubby guys can easilly lose fat while at the same time build muscle. I see advice like this all the time on various body building and fitness forums, and it confuses and distracts newbies. The last thing skinny fat guys should be doing is eating at a calorie surplus, not least because cutting is going to give bigger and faster increases in SMV than slowly getting bigger thighs through squatting.

916expat · 2015-12-29T21:31:01+00:00

Then you have to eat 500 calories BEYOND MAINTENANCE OF YOUR TARGET WEIGHT.

This is way too much in my opinion. Eating 500 calories above your current maintenance is more than enough. Your TDEE will increase as you gain mass so you'll have to recalculate every 10 lbs or so.

This will result in gaining 1 lb a week which is already a pretty rapid gain. Gaining any faster than this is pointless for anyone that isn't on drugs.

J_AsapGem · 2015-12-29T21:10:20+00:00

eat 500 calories BEYOND MAINTENANCE OF YOUR TARGET WEIGHT. That would be a minimum of 3500 calories a day to reach 180 lbs, 3900 to reach 200 lbs and 4300 to get to 220 lbs.

How can you get yourself into the habit of eating a lot, it's pretty hard for me

nrokchi · 2015-12-30T01:43:29+00:00

As always, I want to add a bit about ego here. Of all the things that will harm you, your ego is the most likely. Over exertion, continual comparison to others, and cutting corners because you think you've made it far enough will render this journey pointless.

To address this, one must remain focused on short term goals. This starts with remembering you are what you do; believing you are special, unique, more gifted or more fortunate than others will undermine you. This process is unforgiving and will give you what back what you put in. The only person you compare yourself to is yourself of yesterday. Tomorrow is earned.

Ego ruins men. Stay focused. The gains are for you to be healthier and more functional. Do it for you.

cogsbrah · 2015-12-30T03:02:55+00:00

2 years away natty? Nigga please. More like 6-7*.

Dude219 · 2015-12-30T05:17:38+00:00

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SwordfshII · 2015-12-30T02:03:05+00:00

What are your qualifications and pics to support your recommendations?

poochman · 2015-12-29T22:54:47+00:00

Was never a fan of the whole bulking/cutting process. I'm sure there are advantages but the more time you need to cut fat, the more muscle you are going to lose in the process anyway. I've made considerable gains in the last 2 years while simultaneously staying lean by lifting hard and eating smart 12 months a year. Gaining muscle and losing fat is not mutually exclusive.

The macro split that has consistently worked for me is high protein, low fat, carbs based on my activity level. I may play with my carb intake a bit based on how lean I want to get but it's never anything drastic.

NaughtyFred · 2015-12-30T00:23:20+00:00

I see the fitness subreddit is leaking. Hypertrophy (muscle growth) rep range is 8-12 and you're dumping this 5x5 shit here?

I put on 25lb on in 6 months staying below 14%bf while ignoring 90% of what you wrote here.

You and anyone who follows most of what's written here will look like this fat fuck while I'll be looking like this.

I do appreciate the inspiration style of the post though.

floppymammarygland · 2015-12-30T05:27:17+00:00

An 18 month bulk? That's nuts considering most of the guys reading this are at 30+ percent body fat. That cut is gonna take WAY longer than 6 months to get below 10%.

CChevdogg · 2015-12-30T00:03:49+00:00

That would be a minimum of 3500 calories a day

Calories per day is based on TDEE which is dependant on body size. A short fat person should not be consuming that many calories. 3500 calorie bulk is for someone about 6' and 180lbs.

slickdevil1 · 2015-12-30T01:35:58+00:00

Right now i'm doing 5x5 while sticking to a Keto diet (less than 30g of carbs a day). I still have about 10kg of fat tissue to lose, but being on a low carb / high fat / high protein diet helps to maintain and actually build muscle tissue whilst cutting. If have lost 20kg within the last 6 months and even gained some muscle during that time. What many people dont get: if you are trying to lose weight, you MUST eat protein and lift. You have to at least maintain your muscle tissue, otherwise you will not only lose fat, but muscle. And when you lose muscle, your daily caloric needs go down. This is the major cause why so many people lose weight and then gain it back right after they start eating normal again. Their caloric needs dropped because they lost muscle tissue. So what they considered normal is now too much.

Just a tip for everyone trying to lose weight! Cut carbs, go high on protein (at least 60g-80g a day) and eat at 20-30% deficit whilst lifting weights. You won't gain muscle fast, you won't be breaking any records (since you don't have the energy needed due to the cutting of carbs and kcal in general) but you will build up some muscle whilst losing fat.

a_chill_bro · 2015-12-30T02:47:27+00:00

I really like Wendler 5/3/1. It's a consistent no bullshit program to steadily increase strength. I tried it for about six months and dramatically increased strength across the board. Great suggestion.

Once you get past the intermediate level a great program to take you that next level is PHAT: Power Hypertrophy Adaptive Training. You can check out the details here if you are interested:

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Phenomenal workout with a lot of flexibility you can adapt to focus on specific areas that need more growth over time. It's got the best of both worlds: powerlifting and bodybuilding components. It's like taking Wendler 5/3/1 and adding a chisel to it that you can use to actively shape your body and grow certain areas.

You can even adapt the program to methodically add weight to your power days Wendler-style every month (10 lbs for lower exercises and 5 lbs for upper body). Combined with a disciplined diet like you mention above you can really up your game.

Also, invest a food scale and set up a spreadsheet to track all your macros for the food you like to eat. It will take your diet to a whole new level by providing you a way to measure your food to the gram or ounce.

Also, buy a big fucking lunchbox. Measure and take your meals with you when you go to work or school. It will ensure you are eating consistently throughout the day and you are getting your food in your system.

You will scare yourself in the mirror when you see the results.

Ounumen · 2015-12-30T03:13:10+00:00

I am 36 and a very experienced lifter. Also I was a skinny kid, 145 at 18 and now 230. It took me almost 15 years to put on serious mass. Thats about 5 pounds a year. For some it is easy for guys like me I was going to war with genetics. Now while most of my peers are fat fucking slobs I am still in peak physical condition, you are not only training for the short term but a long term life style.

I cannot recommend 5-3-1 enough. You want to bench press a house? This is the program. Deadlift 500 pounds? Yup that too. I put clean and press into the program and hot damn do I enjoy the looks from the cardio bunnys! When is the last time you watched a guy clean and press significant weight? Exactly. I started 5-3-1 out of boredom and the fact I like to lift heavy ass weights when doing compound lifts. After that initial lift its all accessory work.

xPURE_AcIDx · 2015-12-30T07:20:40+00:00

Heres a big thing to add for the college students

College is not a pitfall. If you have the time shit around on reddit for a few hours you can make it to the gym. Hell you should end up with better grades because working out is the best anti-depressant and stress reliever out there.

IchTuDirWeh · 2015-12-30T09:23:50+00:00

You don't need supplements to get big don't fall for that bullshit. Just eat like the man said and youll be fine. Calculate your macros with an online calculator. And honestly, you don't need starting strength. Shit is boring as fuck. Find what you enjoy. I do both hypertrophy training and strength training in my routine.

MasterUm · 2015-12-29T21:07:02+00:00

if your food needs more than salt, pepper and oil to taste good then it shouldn’t be in your diet

Oh my God, so much this. How many times do I have to tell people. If you need a cup of oyster sauce or ketchup poured over that, this means that you are eating crap and have to trick your body into accepting it. Especially true for Indian and some other Eastern foods.

One thing I'd add to this list of "ok spices" is nutritional yeast. I love it, and it is also healthy. Try it if you haven't.

GrammarOutlaw · 2015-12-29T20:40:10+00:00

Cool guide, except don't take roids. Not worth.

bittr_n_swt · 2015-12-29T20:53:16+00:00

decent post but you really don't need that many supps as a beginner and 3500calories is way too much for most people, they'll put on a lot of fat and little muscle

berryfarmer · 2015-12-29T22:18:23+00:00

Need protein? Eat eggs, chicken, pork, steak, fish, bacon and venison

Personally, I'm more concerned with being healthy. "Getting Big" has negative health consequences, where getting muscularly defined achieves mostly the same goals.

I got big in 2 years like this post says. Then I was struck with autoimmune disease, which I now know was caused by my "get big" diet and am still working on curing. Take care of your body, it's the only one you'll have

Bama_Recurve · 2015-12-29T22:17:19+00:00

that gave me a small chub. Ready to eat and lift like a mother fucking caveman!!

cultoftheonetruegod · 2015-12-29T21:49:04+00:00

I really don't know whether to get to a 6 pack first before I bulk or just bulk from here. I suppose if I cut now it means a shorter cut in the long run.

crimsonpowder · 2015-12-29T22:50:15+00:00

Your advice is accurate. I've been lifting for a long time, off and on gear. For a beginner, this is perfect because the volume is correct, recovery is built into wendler, and a clean bulk will add good tissue. Back when I was a teen, I would've killed a thousand SJWs for a simple 10-page guide that explained everything like you have and debunked bro-science.

verify_account · 2015-12-29T23:11:49+00:00

Step 3) Bulk for 18 months. Remember when I said that your ideal body is 2 years away? Good, you are going to be in a continuous bulk for the first 18 months. Forget about your abs, just worry about getting big and strong, the abs come later.

Sticky this. I'm so tired of people giving shitty advice that you should be a low body fat % ottermode manlet with abs to get girls. You want to get big first, then cut for your abs.

UnlimitedEgo · 2015-12-29T23:13:02+00:00

Debating doing this as a part of a lifestyle change... Could you post a sample of meals you eat? I cook for the family so family meals are great.

Pietokles · 2015-12-29T23:23:42+00:00

Good post!

Do you think there is marginal utility for lifting in terms of SMV or health?

kteara · 2015-12-29T23:56:08+00:00

There are only 3 programs you will ever need, (until you are big and are ready to sculpt 5 years from now).

I would say I'm an intermediate lifter (been on and off for about 3 years). I'm 21 now but I've been dedicated to the gym for the past 6 months. My current workout is a 4 day split:

Shoulders
Legs
Back
Chest / Arms

Within these splits, I do include the compound exercises i.e. Deadlifts, squats, bench press, overhead press etc. but I also use many "sculpting" exercises such as:

Dumbell Curls
Cable Flys
Calf extensions
Shrugs
etc.

I have seen the development of my physique and shape from doing these exercises but I would love to hear if you think I should avoid it and stick with compound movements only. This would make my gym sessions probably last 30 minutes if that which seems odd. But I'm always open to hear knowledge from others. Thanks!

Orig_analUse_rname · 2015-12-30T03:33:04+00:00

Question for OP or anyone with good advice. How many times a week should I take the supplements?

aazav · 2015-12-30T05:20:03+00:00

That would be a minimum of 3500 calories a day to reach 180 lbs, 3900 to reach 200 lbs and 4300 to get to 220 lbs.

Drink heavy cream. 700 calories per pint. That, lifting heavy and lots of rest in between gym sessions worked for me when I was trying to put on weight.

Rougepellet · 2015-12-30T06:37:56+00:00

I probably should have cut first when i started but that seemed like a sure way to make me loose interest in exercise. I went straight to bulking, its bee roughly a year now. I've hit 455lbs max on deadlift and 2 plates on bench (my bench is actually not that strong, need to fix that). I could just keep bulking but at some point I'm gonna have to cut. Bf% is higher than i want, might as well start cutting now

augizzz999 · 2015-12-30T07:29:59+00:00

Use use block periodization, lean bulking for maximum gains.

IASGame · 2015-12-30T08:41:04+00:00

Titleist / GLO, would you care to comment on the importance of weight lifting shoes?

everythingisthrown · 2015-12-30T09:38:31+00:00

There is so much bullshit in this post. Some of the other replies have noted this and it's easily noticeable if you're a smart experienced lifter.

cheeseandchocolate · 2015-12-30T11:53:00+00:00

You will not get big and lean without steroids. If you're natural, pick big and not so lean, or smaller but shredded. Not to say you can't look awesome naturally. But not everyone can do it, especially if they have poor bone structure and muscle insertions. Just being realistic here.

HarmlessHatchet · 2015-12-30T19:27:51+00:00

I am so sad this was deleted. Did anybody save it?

rollcyclones · 2015-12-31T07:30:16+00:00

Careful with too many raw eggs.

"Eating excessive amounts of egg whites may also cause biotin deficiency because egg white contains avidin, a substance that binds biotin."

http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/6-signs-of-biotin-deficiency.html

Br3k · 2015-12-30T04:09:56+00:00

Will my results differ if I skip the bulking? Like let's say tomorrow I just start eating healthy and regularly lifting & running.

Edit: In addition, what's the best way for me to create a healthy diet? Should I follow a guide? Is the food pyramid (or whatever they're calling it now) a good reference?

selfsufficientnigga · 2015-12-30T20:28:15+00:00

Thanks!

Summary:

You guys have been reading my Field Reports, and for that I thank you, but I keep getting asked the same two questions.

”How would you rate yourself?”

Or

”How big are you?”

While I try as much as possible to not brag about such things, I also don’t want members here to think I was born with the gifts of muscle and looks. The only gift I was given was my height (I’m 6’+), the rest I earned in the gym and the kitchen. Now I’ll tell you how to build your body too.

Body:

The Background

You have been told all your life by all the women in your life that the only thing girls want, is for you to be “yourself” or “confident” and that “she cares about you, not what you look like”. Alright, bitch, if that’s the case, why the fuck do all the hot girls just laugh at me while they hang off of every retarded syllable that drips out of Chad Thundercocks’ mouth over there? Oh right, EVOLUTION DOES NOT GIVE A FUCK ABOUT HOW FUNNY OR NICE YOU ARE! Women are animals, YOU are an animal. The Game is played in the wild and out there it’s survival of the fittest. Will being funny or smart help you with your game, god damn right it will, but those abs get you in the door. Admit it, you are a weak puny shit. You are skinny fat. You are runner. You are (trigger warning) fat. Whatever your reason for coming here was, you now realize that looks matter and since you are here you most likely fit one of the 4 above categories. DO NOT FEAR, we will fix you, we have the technology.

Expectations

Listen close. Your ideal body is 2 years away. That’s right, mark this date on your calendar, in exactly 104 weeks you will be a muscle bound sex god. Say it with me, in 730 days I will look as good as I’ve dreamed. That’s a minimum of 416 hours in a gym. That’s eating right every god damn day. That’s finding time in your schedule to sleep 6-8 hours a night. That’s carrying around a Nalgene and staying hydrated 24/7. That’s sticking to 5 drinks per week (not per night) or for some, none at all.

Why am I harping on this so much? Because too many guys, my friends included, start lifting thinking that they will look like the cover model on muscle and fitness with their latest “6 weeks to shred” lie. This ends more lifting careers than anything else. I hope you have been reading here long enough to know that as a man everything is earned, and nothing worth earning is easy. If you can commit the next 2 years of your life to hard dedicated lifting and improvement, you too can be that guy at the bar all the pussies are complaining about.

The Bulk

Step 1) You’re a pathetic weakling, you eat like one too. Let me ask you a question, how big do you want to be? Do you want to be 180 lbs? 200 lbs? 220 lbs? Then you have to eat 500 calories BEYOND MAINTENANCE OF YOUR TARGET WEIGHT. That would be a minimum of 3500 calories a day to reach 180 lbs, 3900 to reach 200 lbs and 4300 to get to 220 lbs. Then, after you’ve finally figured out how much food to eat head over to this website or download My Fitness Pal onto your phone and input your macros that way. Start out with a 40%/30%/30% fat/protein/carb split and adjust fire off of there.

How do I do it?

40/30/30 works for me but some of you guys might need more protein or more carbs maybe even more fat. All you can do is experiment, but pick a split and stick to it for a month at a time.

Step 2) Eat real food. You want to get big? Eat real food. Get on a discount health food website and invest in some good quality butters, oils and grains.

Need protein? Eat eggs, chicken, pork, steak, fish, bacon and venison.

Need fats? Eat olive oil, nuts, almonds and eggs.

Need Carbs? Potatoes, quinoa, rice and dark green vegetables.

Thirsty? Drink water, maybe milk if you need that extra protein and fat.

I guarantee you, if your food needs more than salt, pepper and oil to taste good then it shouldn’t be in your diet. Does this leave you with a lot of options for eating? No. But you’re in this for the girls and ultimately yourself. Deal with some boring food for a little bit, your penis will thank you later.

How do I do it?

I eat 1.5 lbs of meat per day, 1.5 lbs of potatoes per day, 1.5 lbs of vegetables (broccoli and broccoli rabe mostly). Everything gets cooked in olive oil salt and pepper. I eat raw eggs mixed into milk to finish off protein and fat. I do often play around with the carbs to keep things interesting, that’s why I include quinoa and rice.

Step 3) Bulk for 18 months. Remember when I said that your ideal body is 2 years away? Good, you are going to be in a continuous bulk for the first 18 months. Forget about your abs, just worry about getting big and strong, the abs come later.

The Cut

Step 1) By now you know your bulking macros, correct? Good. Cutting is literally the easiest thing ever. Cut your carb intake to 100g and go running twice a week. BOOM! Seriously, cutting is not meant to be a crazy adventure. Cut out carbs, don’t change anything else. This is not the fastest route I grant you, but you will continue to lift well this way. If you were fat from the start, do this first, then bulk the right way if you still need to.

The Supps

Multivitamin – Take these

Creatine – Take this

Fish Oil – Take these

Boron – Take this

ZMA – Take this

How do I do it?

I like to use GNC stuff. I know there is better out there but it works for me.

The Program

Don’t go around the gym doing the flavor of the month gym exercises and end up gaining nothing. There are only 3 programs you will ever need, (until you are big and are ready to sculpt 5 years from now).

Are you a beginner to intermediate lifter? Starting Strength by Mark Rippetoe

Are you an intermediate lifter? 5/3/1 and Beyond 5/3/1 by Jim Wendler

You a slave to your phone? Stronglifts 5x5

Shit you can run those when you’re advanced too.

That’s it. Run these programs, run them as they are written, and when you stall on one switch to the other. What is a stall? That’s when you haven’t made ANY PRs on ANY of your 4 primary lifts for 3 consecutive months. For example, your bench has stopped but your squat is still increasing, stick to the program you’re currently on.

How did I do it?

I picked up Starting strength for the first time when I was in high school. I ran it for 3 years making consistent gains before I stalled. It was about that time that I turned to Jim Wendler and ran 5/3/1 for nearly 4 years before stalling out on that. No gimmicks or tricks, just results. It's been back and forth ever since.

Pitfalls

If you fall off the wagon with your diet for one day, ignore it, It won’t kill you. If you fall off the wagon for one day a week, you have identified a problem that needs addressing. If you fall off the wagon for a few weeks straight, start over.

If you get injured, rest and heal then start over.

If your friends start to make fun of your new found gains, drop them, you don’t need these people anyway

Resist the urge to tell everyone every detail of your program. They don’t care.

Resist the urge to forgo lifting for women. If the pussy isn’t a sure thing, it can wait.

Results

You will be huge, your muscles will be strong and aesthetic, sluts will be dying to like your abs and your circle of friends will change. Accept your fate; you are now the envy of every pathetic beta male you see.

Conclusions:

”You started lifting to get girls, but you quickly realized the real reason you lift is to be better than people” – Dom Mazzetti

If by the time you finish reading about my program (if you can call it that), you should have also realized that this isn’t just about fucking dumb sluts. The discipline and rewards of committing to the gym will most decidedly spill over into other aspects of your life (including women). Maybe one day you too will be writing your own field report about banging the model at the Christmas party

Date_Rate · 2015-12-30T01:40:24+00:00

Hate to shit on your parade but several things need to be addressed:

If you do steroids, it matters shit all what you do. You could literally sit at home and jerk off with alternating arms and get big. But before you encourage people to take roids maybe tell them some of the adverse effects like baldness, risk of shutting down natural test production, acne and early death.
Creatine may or may not cause baldness
Raw eggs are a meme, a health hazard and have less bioavailability than cooked.

Zeparic · 2015-12-29T21:48:34+00:00

If you've been doing ICF 5x5 for 9 months are you considered intermediate? I'm starting 5/3/1 on january. I have a chart and everything.

pooshhMao · 2015-12-29T22:36:43+00:00

I feel truly sorry for people that feel the need to go through these lengths simply to be able to fuck.

Hard_Bodied_Man · 2015-12-29T23:09:09+00:00

-You forgot whey protein

-GNC is shit. never get whey or anything from them. the quality is horrible as is the markup.

-i gained 15 pounds in a month and a half from eating about 6000 calories a day, so i think 2 years is an overestimate

most of this is right on though

FaustoRMD · 2015-12-30T02:01:24+00:00

Following this plan is going to send 95% of skinny-fats to the obese spectrum. You want to get ripped? Feed yourself with ONLY raw milk, smoke organic tobacco, run and lift..and see the magic happens.

Title	The_Titleists’ Get Big Guide
Author	[deleted]
Upvotes	361
Comments	226
Date	December 29, 2015 7:45 PM UTC (10 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/3yov4a/the_titleists_get_big_guide/
Archive Link	https://theredarchive.com/r/TheRedPill/the_titleists-get-big-guide.39265 https://theredarchive.com/post/39265

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