G.A.I.N.Z
FEBRUARY, 2018
BEAST ]]]]
UNLEASH
THE
BEAST, WITH
BEAST PRE
MASS MONSTER JAY CUTLER. RONNIE COLEMAN. PHIL HEATH. DORIAN YATES. What comes to your mind when you hear those names? You definately dont think of the small frame you may have now. No, these are olimpian champions who repeatedly have been known for their ridiculous mass and size. Have you dreamed for that type of body? Have you wanted to walk down a street or into a gym and force people to take a second glance? If so, hear the strategy behind that hulk look. For one, looking like that is harder than you would even expect it to be. It often takes years and years of hard grind, and consistent work, even for professional steiroid users. In fact, that look isnt possible for a natural human lifter. Often, 4,000 calorie and up diets are combined with prescribed drugssuch as HGH, Trenbolone acetate, Deca, Dyanabol, and even testosterone injections. These are taken with strict doctor check ups and close supervision with dose amounts. However, if you are willing to do whatever it takes, THIS LOOK IS ACHEIVABLE. Not only does the MASS MONSTER look contain experience from lifting heavy weight with high rep ranges, it also shows an unprecedented intensity in the gym. “Form is key because every kid wants to get in here and lift heavy weight. it takes time, but eventually not only will you be lifting heavy ass weight, youll be doing it with emmaculate form�-5 time olympia winner, Jay Cutler.
4
TABLE OF CONTENTS 2-3 4 5 6 7 8 9 10 11
BEast preworkout MASS MONSTER t.o.c get lean FEATURE: GET BIG intermittent fasting building muscle for naturals supplementation are carbs the devil?
get lean For generations of men, the tell tale question has been on the surface of almost every mind. “how can i get 6 pack abs?” The answer to getting lean and mean and a lady gettin machine is here, and you will be suprised at how truly simple it can be. The first thing people think of when they think of burning fat to show off some shredz is cardio and hundreds, maybe even thousands of ab crunches. Here are the facts...AB CRUNCHES DO NOT GIVE YOU ABS. In fact, you are waisitng time doing nothing but crunches, when you could be planking, doing hanging leg raises, and heavy compound lifts to recruit abdominal stabilizers. A crunch really only works one thing effectively, and that is your spine. People also get so caught up in doing so much cardio, they are reversing their bodies ability to effectively build muscle, and building key muscle is what seperates that “skinny” look from a “lean” one. They also tend to try and go on these crazy low carb diets and starve themselves to a point of no return to burn off fat. Its as simple as this if you want to lose fat amd get those abs poppin: EAT LESS CALORIES THAN YOUR BODY NEEDS FOR ENERGY. Being in a simple, sustainable, and practical caloric defecit will get you LEAN and beach ready!
w
GET BIG
Picture it now…you’re at the beach. You go to take your shirt off and everyone’s jaw drops. The girls just ahead of you in their skimpy bikinis have to move their sunglasses down so they can take a look with their own eyes. All that work you’ve been putting in the gym is evident with your 21-inch bicep peaks, and those abs speak for themself. Guys walk by and dream of one day looking as close to Hercules as you do. Not only are you Massive and show a powerful look, your obliques and shredded physique give you an aesthetic balance. If this is what you want you have to realize it doesn’t come by just running on a treadmill, or watching what you eat. Everyone has their own journey to fitness, and everyone’s opinion about what looks good differs. However you cannot help but ask just how you can get a Greek god look. One the men admire, and the girls cant resist. But how do you do it? How do you build the ultimate body? Well, Getting your dream body can be broken down into three aspects: one, proper nutrition, two, progression, and three, CONSISTENCY. We are going to get tips from pros who have been there and done that, and also pros that have continuously trained and helped people to reach their personal goals. For beginners, this one is just for you… For one, to build a strong artistic physique of the gods, you have to realize that nutrition and the fuel you put into your body is 80 percent of the game. What most people try and tell themselves is that if they workout, they can eat anything and everything. This is very wrong thinking because not only will your cardiovascular health absolutely suck, but the muscle you build in the gym will just be covered with inches of fat. One needs structure, and to do this a key thing is finding your caloric maintenance level. According to bodybuilding.com, to do this you simply “multiply your bodyweight times 11.” Once you’ve found this, you need to know that to build, you have to calculate a caloric surplus, which is 16-17 times your bodyweight, and to cut fat put yourself lower than your maintenance. Hit about a gram of protein per pound of bodyweight to stimulate muscle protein synthesis, and KEEP LIFTING. This brings me to my next point about progression. When in the gym, you are looking for growth and hitting new goals. DON’T STAY THE SAME! Switch up your workouts and for your heavy lifts, try to increase the weight by at least 5 pounds every week. Progression means the muscle fibers are being shocked and torn, which will give you that muscular development you need to get big and shredded. According to Greg Gallagher, a natural bodybuilder and strength enthusiast, “ even if your diet isn’t as on point, continually progressing and shocking your body will keep you growing.” The third and possibly the most important one is CONSISTENCY. Staying consistent, and keeping the determination to do it and motivation along with discipline will give you just what you want. Remember, with time, that superhero look will come. Until then, its wise to take the advice of two time Mr. universe, Calum Von Moger, and “CATCH YA LATER!”
INTERMITTENT FASTING The name sounds scary...fasting. But the truth is, most men and women that have a chiseled look is due to this incredibly helpful tool for training and diet. No, this isnt starving yourself ALL DAY. The effects of fasting include increased focus, cognitive function, increased cell growth, the production of natural human growth hormone, and less meal worry and prep due to only having to cook 1 to 2 meals a day. An effective and easy way to do it is to use the 16-8 hour window. For 16 hours a day you fast, and for 8 you gorge yourself on all your bigger meals then you would be able to on your typical 12-12 eating schedule. Not only will you see increased focus, better blood sugar levels, and more satisfying meal times especially in a cut, you will slowly start to see those cuts and chiseled lines youve been working so hard for come to the surface.
BUILDING FOR NATURALS
THE TRUTH IS, that most people you see in fitness magazines or bodybulding magazines are on some shape or form of steiroid. Whether its tren to get dudes super veiny and cut, or deca for the mass monsters with delts the size of cannon balls, for you the natty reader, you need different advice. You see, its been scientifically proven that when on steiroids, men gain significant amounts of muscle, BY NOT EVEN TOUCHING A WEIGHT. Thats how truly easy it is for them to gain muscle, but for you, here is the two key words: patience, and hypertrophy. Patience is a HUGE factor in building a good body naturally, because lets face it, you arent going to gain as fast as the guy on the juice. The second factor is HYPERTROPHY. For those who dont know this word, its basically a smart way of saying progress. You want progress in the gym, whether its throwing another plate on, or doing one more rep than last week, the key to building muscle is pushing for that continual progress. A great look is most definately acheivable as a natural, but it will take hard work, and straight consistency.
SUPPLEMENTATION
PROTEIN SHAKES. CREATINE. BCAA’s. PRE WORKOUT. All these are great tools for building quality muscle. However, dont kid yourself by saying you NEED them to do so. Ask yourself, did gladiators have supplements? NOPE. In fact gladiators were slaves and often only ever ate one thing: barley. So the next time you tell yourself you cant do it without supplements, you are fooling yourself and misinterpereting the word “supplement”. The thing is, building muscle comes down to two key things: FOOD, and GYM. Stick to those, and utilize the rest as tools and boosters, not relying upon them for your GAINZ.
HIGH VS LOW REPS
Everyone in the fitness industry continuously debates about this question : “should i use high reps with lighter weight, or go heavy but do fewer reps for the best muscle gain?� Heres the asnwer: USE BOTH! Not only will low rep, heavy compound lifting such as bench press, squat, deadlift, and overhead press give you strength, it will give you DENSITY as well. Now when it comes to high rep, low weight, this will give you the touched up, complete look you want. Light weight isolation work will not only help you form a mind muscle connection, it will also get you that pumped physique when you fill those muscles with blood and oxygen. DO BOTH!
WARRIOR BCAA’S TRAIN LIKE A WARRIOR.