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 By: Rickey Dawson Are you just beginning to build your body. I have literally received hundreds of e-mails from guys who are just beginning. They have asked me the following questions the most.
How do I gain mass? Now I will answer all of these questions read on below to get answers. 
This is the most asked questions because almost everyone of those e-mails asked for this. Well now I am going to tell you straight up right now that there is no miracle program, supplement, or machine that is going to get you some size.
Why is this important to know? Well let me ask you something have you ever saw a commercial or magazine advertisement that said that something could gain you mass. Well here is the truth it can HELP gain mass. You have to train hard, eat right, and get enough rest for it to work below is a nutrition program to help you gain some mass. (Keep in mind it will help but it isn't the miracle program.) Okay for gaining mass you need to avoid saturated fat, get high protein, and high carbs. Now here is the program, it consists of 6 meals a day. Meal 1
Calories: 500- 1500 Meal 2
Calories: 500-1500 Meal 3
Calories: 500-1500 Meal 4 (pre workout)
Calories: 200-700 Meal 5 (post workout)
Calories: 1000-2500 Meal 6
Calories: 500-1500 This program will help in gaining mass. Now another important compound in gaining mass is supplements. Here is a supplement program that will work affectively.
3-4 hours later
2 hours later
Before Your Workout
After Your Workout
Before You Go To Bed Here is the training part of the program. It is a 6 week cycle that should give you some good muscle gains. Just remember to make every rep count and to use maximum INTENSITY. Click Here For A Printable Version Of This Workout Monday
Tuesday
Bent barbell rows 3x 8-10 Wednesday
Barbell curls 3x8-10 Thursday
Military press 3x8-12 Friday
Saturday
20 minutes cardio That is the training part it will help you produce good muscle gains. Click Here For A Printable Version Of This Workout
 Here is a tricky question, but I will try to give an easy answer. Okay to gain strength I suggest doing the exercises below with heavy weight for 3 sets of 4-8 with 2-3 minutes of rest in between. Workout for about 3-4 days a week and put these exercises into an order that works for you.
Bench press Do each of these only one day a week and only use certain ones on certain days.
 For the people who are over weight I suggest that you get some Hydroxycut, workout 3-5 days a week, and do cardio 4-5 days a week. Here is a training and nutrition plan for people who want to lose weight. This is a four day split it is meant for you to burn fat and gain muscle at the same time. Click Here For A Printable Version Of This Workout Monday
15 minutes of cardio Tuesday
20 minutes of cardio Wednesday
15 minutes of cardio Click Here For A Printable Version Of This Workout
For nutrition you need to eat low in fat, HIGH in protein, and moderate in carbs. Stick to this program and you will lose weight and gain muscle. Building An Ectomorph Physique Personally I think that if you are going to lift weights you might as well try to get the most out of it. But if you're just doing it for fun or something to do when you are bored, or even something that you do to make time go by then well you've come to the right place. For training you should lift very light weights. Lift for 5 sets of 12-18 and have only 20-30 seconds of rest. For supplements use a protein shake and if you want to use creatine go for it. That is the article so I hope that it answered at least a good 80% of your questions and if not sorry. If you have any questions on training or anything else email me at SlickRick2000@rock.com. Thanks, Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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