Scrawny to brawny pdf download

Carousel Previous. Carousel Next. What is Scribd? Uploaded by Evan Husada Sidrap. Did you find this document useful? Is this content inappropriate? Report this Document. Flag for inappropriate content. Download now. TXT For Later. Related titles. Carousel Previous Carousel Next. Jump to Page. Search inside document. The exercises, while intense, were brief and did leave you feeling good about yourself. Constantly stuffing your face is an exhausting grind.

How does degree of training affect the total potential mass gains? From the baseline numbers, it seems like Nate was already pretty trained and had good strength and muscle mass. I am guessing though not certain that GSP is closer to his genetic potential in terms of strength and mass. How much would his current degree of training be a limit to GSP gaining enough mass to enter a new weight class? And conversely, could someone less trained than Nate gain even more than 20 pounds if they followed a similar program?

These are all good questions. You see, the protocol listed above is one that we developed and then adjusted on a weekly basis for Nate. I call it outcome-based decision making. You essentially start with a baseline and then adjust based on the results each week or two weeks. Make sense? So when I started this experiment I was a legit pounds — and had been for years. I know it sounds cliche. But it also happens to be true. I am not quite the novice at body building.

I might change this up a little and add guayusa and MCTs with the green tea, coffee. Impress Nate. May I ask what what your normal body weight is though?

If your normal weight is lbs, and then you dieted down to before this experiment, then that changes everything. So, I started at about pounds. Then I proceeded to:. Hi Dr. Berardi — I see you answering inquires here. Great article. How should an overweight endomorph approach the strategies outlined in the last two articles? Lose weight first and then gain muscle? Any tips appreciated. And make sure to go back and read through the weight-loss part of The Four Hour Chef.

Tim, i want to ask you: what is the different of this muscle -building and your experiment from geak to feak. Hey Kevin, remember, this is a weight gain pilot project designed for a fighter who might have to go up a weight class in a hurry. Yeah Missoula! I was surprised to see just how WILD the training workouts are.

The detail on diet and the attention to metrics was great. Thanks Tim, for the great content. Could you provide the nutritional metrics you used rather than just the foods you ate? Like, how much protein, carbs, fats, etc. The thought of looking at the Nutritional Facts of everything I eat — or, worse, Googling the amount of calories in a medium-sized sweet potato — made me shudder. No way I was going to do that. Gaining weight or losing weight is all about energy balance.

As long as I ate more calories than I burned, I was gonna gain weight. Counting macros or calories can be useful for some top performers, like MMA fighters or other athletes. But for I came up with around g fat, g carbs, grams protein. Thats both doing it manual and using the same app.

The only problem ive had is that the lower calorie days can actually be higher then the high calorie days do to 2. Im assuming to do the reduction in carbs like listed and eat about calories less than high calorie days.

How well would an average 40 year old do on this program? And make sure to go back and read through the weight-loss part of The Four Hour Body.

How about from a training perspective? If I eat a comfortable amount of food I drop down 10 or so pounds, and then it level off to the point where I can very very effortlessly maintain that Last year I was … and the same thing would happen. I definitely find it easy to maintain — Sometimes I even forget to eat. So, if they want to change their bodies, they have to override those signals. I think so, yeah, even if just to know that I CAN do it. Book recommendations are always welcome.

Hi Tim, and what about Experiment Colorado what is a different? And I wondering whats happen if you stopped eating that much and stopped exercise… my weight loss?

That is amazing accomplishment to gain that much mass that quick! Great detail in your plan and workout regiment! This is great! It would be nice to have a post on what you eat to stay clean and maintain weight for weekly workouts instead of just gains and cutting.

Could that potentially be posted soon? Tim linked to it above in the article, but here it is just in case:.

We help guys gain muscle, lose fat, and improve their health. And we also help them stay that way. I thought caffeine greatly reduces the effect of creatine. Is this false? Thanks for the question…I, too, remember when it was thought that caffeine would impair creatine absorption and uptake into the muscle. When we design nutrition plans, we just want to make them as easy to follow as possible.

Adding creatine to your morning coffee which is automatic for most people is simply a great way to remember to take it. Do you have any special method to increse your appetite? For naturally skinny guys who are trying to gain muscle, this is one of the hardest things for them to get through.

And it helps you pack in a lot of calories without a lot of chewing. This sounds exiting and lets see how the next 28 days going to be like. Will be sticking for meal plan but the workout would be bit different though. Good luck!

Just remember, this is actually a pilot project for a specific goal: move up a weight class in a hurry, as if your job depended on it. Thanks in advance for your insights, and really enjoyed this post and the PDF, especially that you really go deep into details! When trying to gain muscle, a small amount of alcohol is no big deal. As in a few drinks a week. However, binge drinking a few times a week would be a problem.

I normally have 1 glass of beer or wine per night with dinner, or maybe a bourbon or rye old-fashioned at home. Thanks both for the clarification, and happy to know I can keep continuing to enjoy a beer or glass of wine with friends every now and then without hurting my progress. You can look up online pictures for the differrent percentage of bodyfat. Or maybe much of his fat is muscular fat??

Only how it changed in response to the protocol. If GSP followed a similar regiment to put on all that muscle, would it slow down his kicks, punches, takedowns, etc.? All that extra muscle does you no good IF it slows you down, even the tiniest fraction of a second.

Good question. Calorie cycling mixed with IF, love it. Skeptical of this being a broad sweeping program that would work for everyone, but still the post is great. Thanks for the note! Remember, this is a weight gain pilot project designed for a fighter who might have to go up a weight class in a hurry and NOT a lesson on how to gain muscle and get healthy in a sustainable way over time.

Big article! If Mr. I already have the Precision Nutrition 3. Is it worth adding any of the tricks from this blog post or the scrawny to brawny material or will the PN 3. Keep following the course and let us know what you think. I am maybe asking a dumb question how do you use Google ad words to test for a market before you design a prototype product??? Sorry if this sounds dumb…I heard tim speaking about this, is their anymore information I can review…Thanks in advance …Kevin.

He was admittedly SEVERELY water depleted according to the previous post, therefore his gains in mass had very little to do with his workout or even his diet. At Anthony, I can totally understand your skepticism here and thus, your post. Let me clarify. Nate was pounds, his normal weight for the last 2 years.

Then he did THIS phase. He gained 20 pounds in 28 days, weighing in at lbs. After that, he cut down to in 5 days as described in part 1. Then he rehydrated back to in 24 hours as described in part 1. I hope that makes sense…in essence he got bigger then smaller then bigger again Berardi, now I apologize… The order of the posts and the weight were very confusing to me. Which, as you know, generally costs more than non-organic stuff. Another thing that added to the cost was the fact that I rarely made my own lunches.

Since they took me so damn long to eat, I decided to let the good folks at my local healthy grocery store do all the cooking for me. I normally grabbed 8 cooked chicken breasts at a time to last me for two days.

Maybe a bit more. To be honest, Nate is a little over the top when it comes to spending on food as he shops at Whole Foods type markets almost exclusively and eats almost exclusively free-range, grass-fed, organic everything. Not a bad thing, of course, if it aligns with your priorities.

I used some basic tactics he outlined in his website PN last year, and I was able to gain easily 20 pounds in months using no supplements just fish oil. Dr Berardi is always a good source of knowledge and information.

Just one question, is it extrictly necessary to take all those supplements? I prefer to increase the amount of veggies in the diet to get more minerals and vitamins, and protein podwers can be easily done with eggs and milk. You can learn more about this and how much we recommend taking of each on Day 3 of our 5-day free course on Scrawny To Brawny. Any reason eggs were not a part of the diet? Good question, Jared. No specific reason. So we made his plan with foods he preferred eating.

I do love myself some eggs, but it was nice to take a break from them for a bit during this experiment. Now, though, I normally eat whole eggs per day. Is he drop back? And how to prevent these pounds to be lost? Ahmad, Nate dropped back down to as he feels better at that weight. Remember, this particular article details a pilot project for a specific goal: move up a weight class in a hurry, as if your job depended on it.

The intention was to never keep him at that weight. And, of course, there are certainly better ways to gain strength and size in a more sustainable way.

This article is interesting but you lost me on the bodyfat bit. From the pictures you are clearly over 10 percent and probably more around 12 percent, ie nowhere near the recorded 5 or 7 percent.

Either intentional or ignorant such a drastic error taints the validity of the whole report. We even make reference to this in the articles. Great article! I realize this was for a specific purpose but it would be interesting to expand the test to:. I wonder what would be the limit…. And analyse what the effect of age has on gaining muscle as compared to a 27 year old. Great comments, Ed. To 1, I suspect that the results would have tapered off.

We probably could have gotten Nate to lbs with this approach before he started gaining too much body fat. Remember, continued weight gain is certainly possible. In fact, one of our last Scrawny to Brawny finalists was in his 50s. He gained about 35 pounds of lean mass in 1 year coaching with us.

There we talk about a host of other protocols for different body types and ages. For now, you can check it out there. Hopefully Nate can pop back by and share some of the numbers here too. Finally, aside from fast muscle gain what do you both recommend for a more sustainable long term training regimen?

Thanks for doing great work guys. There are certainly better ways to gain strength and size in a more reasonable way. Well…first of all you have to have the genetics for this kind of muscle building. Secondly, the amount of sets this fella used was WAY overkill.

Nor do you need any of the warm up sets. He performed WAY more sets than is needed. He might have gotten better results with LESS total exercise in fact. Carbs are not required after training for building muscle. It will just make you fatter than you want to be. You get enough insulin from the protein you take in for anabolism. Thanks for your perspective, Fred. Always great to share ideas. Which were not used in this experiment.

Plus, we do believe that carbs are necessary, especially when carb cycling, the whole point of the nutritional protocol. What I am saying is that 1. He did not need that much exercise to induce hypertrophy. This is well documented. The work done by Volek and Phinney showed remarkable gains in lean mass on a nearly zero carb diet.

One subject gained 19 pounds of lean in under a month. You should check out their work. Amazing stuff. Would very much like to see the links to this 19lb of muscle gained without any carbs………. Awesome post. Do you think similar results could be achieved with a vegetarian diet? What changes would you make other than substituting meat? Guys that eat a plant-based diet can certainly gain muscle. Like this guy Jasey, a vegan who gained 25 pounds with us. Allen, great question…Nate was weight stable pounds for 2 years before starting this experiment.

And for the previous 3 years he was between and Well this is one of the most unhealty, unnecessary post I have read when if comes to nutrition.

Same comments goes on the immediate weight loss, both makes absolutely no sense. And, as we state in both articles, these are pilot projects for very specific types of athletes who have very specific types of goals. Again, not sure what this article is seeking to prove: that one can retread past training success? Congratulations, you proved it. Just to clarify the timeline. What sauerkraut did you eat? The store bought stuff is generally pasteurized or treated with vinegar which defeats the purpose of it.

I am impressed with the results over these 2 posts. But I was wondering if there are any risks to helath in such quick changes in body weight? Thanks for the questions…risks…sure there are. With the weight loss experiment, we discuss that in the article. With the weight gain experiment, not necessarily a risk with the weight per se. Outstanding results. Regarding protein powders, why casein and egg-white protein, and not whey in any moment?

Some people, especially perhaps Ori Hofmekler, says that whey is a superior protein source. I know he is selling the thing, but makes nevertheless some strong arguments about it and whey is cheaper than other powders, too. Perhaps whey could impair in some way the nitrogen balance? John, as a tall ectomorph wich tried everything, now I really liking HIT workouts. I like the economy of the thing from the point of view of saving body resources for growth.

If you remove the word VERY from two of those sentences, a verb could also fill the slot. In these particular cases, the word VERY guarantees that the word that follows it is an adjective. As you go through the list of 4, adjectives, feel free to create some of your own test sentences—on paper or just in your mind!

On the list of 4, adjectives, a few special categories are marked with the following numbers: 1, 2, or 3. Total: These words can have —er and —est added to the end of them. Adding these suffixes creates the Comparative and Superlative forms. Surprisingly, out of 4, adjectives, only about accept —er and —est. Keep in mind that we can also place more and most in front of many adjectives in order to create Comparative and Superlative forms.

See a complete explanation and a complete list of Comparative and Superlative Adjectives and Adverbs here. Total: 53 Nouns as Adjectives: These are a type of determiner. In one sense, we can place most nouns in front of another noun in order to create a noun functioning as a adjective.

However, in most cases it will create an informal or colloquial expression. Having said that, many of 53 listed nouns-as-adjectives are extremely common. A Note on The Danger of Word Lists: We should be teaching students that one must analyze a word in a sentence in order to determine what part of speech it is. There is a difference! I hope you find this list of 4, Adjectives useful!

He can go and take care of this for me, while you can go spend the rest of the day scrubbing up the horses and the entire stable. He works under you, not for you. He and you are both in my employ. Now give me the note! He struggled to retain the piece of paper. It was a failing struggle. To win a grapple against Arthur was simply impossible for Merlin, without resorting to his magic.

What the hell was that? In reply Merlin said nothing, just shook his head vaguely, with his lips screwed together and his eyes staring straight before him and away from the ominously calm face next to his own face, in the indication that he knew nothing of what the hell that was since he had nothing to do with that.

In a second or so, having finally straightened his back, he frowned glumly at Arthur, while trying not very successfully to rub away the tingling from the good smack of the boot against the back of his head. Right away, having rewarded Merlin with a smile and a quick pat on the still tingling back of his head, Arthur personally walked him to the door, and once he was outside with the note in his drooping hand, closed the door in his face which was wearing a hesitant look as if he had still a thing or two he wished to say to Arthur on the subject.

A quick consideration, then Arthur locked the door, lest Merlin wanted to come back in again and bother him some more. The rattles of the handle were accompanied by a few knocks on the door and some perplexed calling of his name from Merlin, who was obviously trying to come back in and bother him further.

With a wry look on his face, Arthur stood listening until the noises from the door ceased, then he smiled to himself and started walking back to his desk. Abruptly, Arthur spun around in incredulous exasperation. He was rather not at all sure, in fact; but he was desperate to put an end to this subject. The door was not again locked, but the threat of being put in the stocks was enough to keep him from trying to reenter the chambers to say anything more to Arthur, who would hardly hesitate to put him in the stocks if he tried, not in the stocks for a whole year, but a day at least.

With the note and the bag of money shoved inside the pocket of his brown coat, Merlin turned around from the door, and upon walking across the hallway, he battled a little against his inner voice telling him to do the thing he was strictly forbidden to do by His Majesty.

He would just go talk to Gwen and see if he could collect some clues to the answer without actually asking her anything and letting her know that he knew. Merlin nodded in acknowledgement. Lancelot paused, and for an instant considered pretending he had no idea what Merlin meant. He was too honest to ever lie to his friend, however. A few moments later, having parted from Lancelot, he mounted his own horse outside in the main square and set off on his assigned trip to madness, which he now wondered was perhaps not so utterly unreasonable after his talk with Lancelot, but a madness nevertheless.

It was larger than any other brothel Merlin had ever seen, and more sumptuous, which, Merlin came to realise, should not be surprising with it being an establishment for lords and not commoners.

After some prowling and looking around the outside of the brothel, he stepped inside to talk to the owner, who was an old man with an amicable face and artful complaisance. The owner gave another nod of acknowledgement. Is there any special request from your master? Kindness would undoubtedly appeal to Arthur more than plain beauty. Someone kind-hearted and gentle, needed not to be staggeringly gorgeous, but supportive, wise, dependable, faithful--the kind of person he could trust and devote his heart to, which was definitely not what he was seeking from the service here.

Merlin was just about to tell the owner that any sweet, pretty young man would be fine, when one of the male workers returned from a supply run. At the sound of the worker entering the door, Merlin turned his head absently, and stared a little at the young man, a little shorter than Merlin himself but looked the same age as him, with a nice, slender frame and a most prettily proportioned face. Merlin returned the smile, eyes following the movement of the pleasant, pretty young man, who glanced back at him fitfully from the side of the table.

He looked at Adrian again, at his slender, willowy frame, at his pretty feminine face, the daintiness about which Merlin found rather endearing. No doubt Adrian would be a good choice. Strong, big, brawny --the brawnier the better--and er The lure of a real manly man.

He loves to spend time with such men, just loves it. He does spend a lot of time with men like that, actually. Have you er, got anyone like that? For my master? A moment later the owner returned, and brought along with him a lushly bearded man as big as Percival, and handsome in the assertive, rugged-looking way of a big handsome assertive manliest bear. The mouth of the massive bearded bulk of absolute masculinity named Mason stretched into a somewhat wolfish smirk, as he greeted Merlin in a deep rumbling voice under the introduction of the owner.

It was easy to scrub up the stable with his magic, but not so when it came to the horses. To seize a horse and keep it from moving without injuring it while directing the scrub brush to work itself in cleaning the seized horse at the same time required an awful lot of concentration; furthermore, it startled the other horses badly to see one of their own being seized by an unseen but sensible force with a flying brush scrubbing it over.

After calming down the startled horses that almost knocked down the stable in their frenzy, Merlin sighed and picked up the scrub brush himself to groom the horses one by one with his bare hands. Finally, with every one of the horses and the whole stable cleaned, he went to have supper with Gaius, for it was nearing suppertime and he was hungry and not in any hurry to go report to Arthur about the completed tasks.

Arthur cracked a delighted smile at that. Whatever natural reason there was for Merlin to accompany him to his certainly private outing tonight kept itself unknown to Arthur. Merlin tossed him a nonchalant smile.

Arthur rolled his eyes again. Deflating, he heaved out a weary sigh and leant slumping against the door. Right now I just really wish to stop feeling so damn restless--and stop feeling this pain I get whenever I think about her.

I think about her all the time. Who knows, maybe I could think about her less if my need is satisfied. Merlin curled his mouth slightly. Merlin was right. This was stupid. Arthur stared blankly at him in the purest of bewilderment. The bewilderment of Arthur remained at its purest greatest. They may not be able to keep quiet about this, before we know it there could be gossip spreading through the entire Camelot.

Once again Arthur was amazed by his utter loyalty, even if it was shown in an utterly idiotic way. It was true that the notion of being in bed with Arthur held no great appeal to Merlin.

He needed to do this for Arthur, to help him, to protect him, same as he always did; to soothe his body if it meant it could soothe his heart, which evidently was harbouring some pain. He felt simply great, wonderful, amazing, alive as if he never lived before, with even his magic stirring alive inside him as if they were being given the breath of life. By the time Arthur had begun to regain some of his cognitive faculty, he was in his own bed inside the sleeping chamber with Merlin, who he could now see for sure was taking his trousers off with the use of two hands and not some incredible magic.

In a moment, having composed himself somewhat, he stretched his eyes open and looked down again at the scantily dressed Merlin in nothing but his brown trousers crouching over him and working him with an unusually clever hand while glancing back and forth between Arthur and the rapidly rising hardness in his grasp.

Without his usual set of garments of the brown coat and the blue shirt and the silly red scarf, he appeared to Arthur almost like a different person. A smile stretched his lips. It looked to him that Arthur was going to say something. The confirmation brought Merlin off the bed and into rummaging a moment for something inside the drawer on the other side of the sleeping chamber.

And so, Merlin turned his head to continue to crouch facing the headboard with an arm bent under his chin over a pillow in readiness.

Some seconds later, he shifted to look over his shoulder again at Arthur, who, instead of commencing the process, was sitting at his side staring about the general direction of his backside with a pair of oiled hands hovering helplessly over him in the air. Slowly, Arthur proceeded to ease a tentative finger inside him. He turned to lay his head down on the pillow again as the finger started to conduct some little stretching.

The finger inside him grew still. Just keep it slow and easy. I can take care of myself, you just go ahead and rest. With his head propping on the bent arm of his spare hand, Arthur watched his working hand over Merlin in growing wonder. Creasing his brows together, Arthur shifted up a pair of sceptical eyes. The departure of the hand had inevitably separated him from the sensation needful for his release, which was extremely close. A little later, when Merlin was finished, he looked around at Arthur, who was still brooding silently with his eyes staring off ahead of himself.

Then he lifted his head slightly to look at Merlin with piteous eyes. I enjoyed it, I did. Pressing down the side of his face onto the pillow, he returned to his brooding. I fell asleep. I was excited at first, and I think she was too, but I was How exhausting it had been? I fell asleep , in the middle, on her. On her? Of her? He covered his mouth immediately in a vain attempt to stifle the escaped sound.

No reproof was expressed. The blond head shifted to turn a frowning face to Merlin. Merlin stared at him, truthfully perplexed, watching with little comprehension as Arthur crawled to sit himself up on the bed. Do you understand? A long oiled finger slipped itself slickly inside Arthur while he was speaking, and crossed its calloused pad over a part of Arthur that was evidently incredibly sensitive.

With his smirk vanishing, Merlin looked sharply at Arthur, when the king suddenly twitched up with a trembling cry of pleasure. He restored its motion. Arthur huffed out a sigh. A few moments later, when Arthur was fully adjusted to the size of his finger, Merlin applied another one. Do you want me to …?