I apologize to everyone who messaged me asking why my Get Big Guide was pulled. I read it over and realized that it was written in the heat of the moment and therefore was an incomplete thought. I have now revised it so as to hopefully answer your questions more fully.
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?”
”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.
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.
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 (leap years be damned) 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.
Your Starting Point
The first thing you have to identify is where your starting point is. If you are fat or skinny fat, you need to cut hard and then you can start your bulk. If you are skinny, you need to bulk, hard.
How Do I determine whether to cut or bulk?
Buy yourself a good set of body fat calipers and figure out which you need to accomplish. If you are over 18% body fat, you need to cut first, and cut down to at least 12% before considering a buking phase. This will be addressed later in the post.
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. For me that would means a minimum of 3500 calories a day to reach 180 lbs, 3800 to reach 200 lbs and 4200 to get to 220 lbs.
DISCLAIMER: Those calorie values are for my size and my activity level
To figure out what your own TDEE is, head over to this website then add 300-500 calories on top of that. Then head over to this website or download My Fitness Pal 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?
The Zone Diet or a 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 before experimenting again.
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? Eat potatoes, quinoa, rice, fruit and especially 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 eggs and milk to cover everything left over. I do often play around with the carbs to keep things interesting, that’s why I include quinoa and rice.
Step 3) Commit. 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.
Pro Tip: If you’re getting too fat (18% and above) adjust your carbs and reallocate into your fats, but by now you should have dialed in your own personal macros.
Step 1) By now you know your TDEE 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 or skinny fat from the start, do this first, then bulk the right way.
You are going to be lifting, hard. You are dedicating the next two years of your life to the iron. Your body is going to need help. By cleaning up your diet you shouldn’t need most of these, but when you hit your wall (and you will) you’ll be glad you did.
Multivitamin – Take these
Creatine – Take this
Fish Oil – Take these
ZMA – Take this
Protein – Take this
How do I do it?
I’ve whittled it down to the four essentials: Multivitamin, Creatine, Fish Oil and ZMA. I rarely if ever supplement with protein, but it’s a lot easier to drink that shake than it is to eat 2 lbs of meat every day.
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, do the accessory work, 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.
Why these programs?
If you are not strong, you need to build a foundation. There are a lot of excellent bodybuilding programs out there such as Layne Norton’s PHAT or Arnolds Blueprint to Mass. Any one will work, however you can’t sculpt what you don’t have. Trust me, when your body is ready for them, you will know and you can sculpt away.
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. These programs more than prepared me for sports and life in the army and I recommend these programs because there is no wasted effort, just results. It's been back and forth for me ever since.
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, cut 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.
You will be huge, your muscles will be strong and aesthetic, sluts will be dying to lick your abs and your circle of friends will change. Accept your fate; you are now the envy of every pathetic beta male you see.
”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
Did you like my post? Read my blog: AlphaAsWhat.com