Bodybuilding - Advanced Anabolic Secrets Physique Transformation Guide

Bodybuilding - Advanced Anabolliic Secrets
“How To Totally & Radically Transform Your
Physique In Eight Weeks Or Less!”
A complete resource of bodybuilding
information designed to help you achieve
your goals as quickly as possible!
Even if you’re a “hard gainer” and have been
disappointed with other diets and training
programs, we guarantee results!
Advanced Anabolic Secrets Physique Transformation Guide
www.DrugFreeBodybuilding.com
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Table of Contents
Training for under-weight hard gainers
Bulk up, gain muscle mass..……Pages 3 - 8
Diet information for under-weight hard gainers……………………………......……..…
Pages 9 - 11
Suggested supplements for gaining muscle
mass………………………………………………....…Page 12
Diet information for fat loss/lean muscle
gain……………………………………Page 13
Training Information For Fat Loss & Lean
Muscle Gain………………………….Page 16
Suggested Supplements For Fat Loss &
Lean Muscle Gain…………………...Page 16
A Message From
Doberman Dan
Dear Friend,
The information that you now hold in your hands could be the key
to the physique that you’ve always dreamed about. The only variable is
YOU!
I know this information works very well. It’s been proven time and
again. The only question is, will YOU have the discipline to follow these
instructions and stay consistent?
The information presented in this guide will work very well without
supplements. Just follow it to a “tee” and I know you’ll be very happy
with the changes in your physique. But some people like that “extra
edge” that supplements can give you. For that reason, I’ve included information
about some very powerful supplements that have been proven
effective for muscle mass gains, strength increase, fat loss, etc.
I sincerely hope that today is the day you set some goals and get
started achieving them.
Let’s get started on transforming your physique!
Sincerely,
“Doberman” Dan Gallapoo
“Hey Dan,
In six weeks, I have gone from weighing 207 to 194
and decreased my body fat from 16% to 11%. Before
starting I performed some base line tests such
as 1 rep max for bench and 1 rep max for squat. On
Saturday I repeated those tests and was absolutely
amazed. My one rep max for bench went from 230
lbs. to 270 lbs. and my one rep max for squat went
from 340 lbs. to 410 lbs.! Needless to say I was
very pleasantly surprised. I don't know if this is
typical, but the result was nice.”
Damon Trout
Grand Prairie, TX
Consult your physician before undertaking this or any other exercise,
dietary, and/or nutrition supplementation program. This program was
developed based upon findings from a variety of sources and different
interpretations of the studies and applications of their findings. Individuals
vary in their response or reaction to exercise, diet and/or nutrition
supplementation. Griffin Marketing and the developer and distributors
of this manual will not be liable for any incidental, consequential
or other damages arising out of the use or application of any of the
information contained in this text.
Advanced Anabolic Secrets Physique Transformation Guide
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Get Ready to Make Big Gains !
If you have been struggling in the gym and
not making gains by following the cookie-cutter
training programs...or if you have been changing
programs monthly, following the drug-induced
champions “training program of the month” featured
in your favorite muscle magazines, then you
are going to find this a very personally rewarding,
result-producing program. You might find it unusual
at first, compared to the multiple set, triplequadruple
split, Bulgarian, blast and bomb superduper,
chemically-enhanced programs espoused
by the champs every month in the magazines, but
this simple course is extremely effective for the
genetically-average person (or “hard-gainer”)
who chooses not to involve himself or herself in
the insanity of anabolic steroids. This program
has been used successfully by hard-gainers to
gain mass and strength for over five decades.
I understand the frustration you’ve felt while
working your guts out in the gym, eating right,
and still not making any gains in strength or size.
I’ve struggled for years trying different programs,
diets and supplements, spending hours and hours
in the gym every week, and hundreds of hardearned
dollars on the latest fad supplements, with
only marginal results. It wasn’t until I faithfully
followed this very course that you are holding in
your hands that I experienced the rapid gains in
strength and muscle mass that I had been dreaming
about for years. If you faithfully follow this
program with consistency, determination, and enthusiasm...
and when you are in the gym you give
it your best effort...then I am confident that you
will make great gains on this program.
Will you gain 20 pounds of muscle in eight
weeks? Many factors can affect how much muscle
you will gain. Some of those factors like
training, diet, and mental attitude are directly
within your control. Other factors like genetics,
recovery-ability, hormones, etc. are out of your
control. I know that hundreds of hard-gainers
like yourself have gained 25 pounds or more in
eight weeks on this program.
Don’t worry about those factors that are out of
your control. Concentrate your energy on those
factors that you can control and give them your
all. Set a goal, write it down along with a date
that you want to complete it, focus on it, visualize
the results you want, and GO FOR IT!
Break down your big goal into smaller
chunks, like weekly goals or poundage/rep goals
for each workout. How do you eat an elephant?
One bite at a time! A gain of only 2 1/2 pounds
per week on each of your exercises might not
sound too impressive, but imagine how big and
strong you would be after six months! As Dr.
Robert Schuller says, “Inch by inch, anything’s a
cinch. Yard by yard, it’s hard.” For a more in
depth study of goal setting I would suggest the
classic book, “The Magic of Thinking Big”, by
Dr. David Schwartz and “Psycho-Cybernetics” by
Dr. Maxwell Maltz. Learning to set goals and follow
them can translate to success in any area of
your life.
You are about to start on a program that is the
most effective training and diet course for getting
big and strong that you will ever undertake. This
program can stand up to any other bodybuilding
program hands down! This program is so simple
(but not easy) that you’re probably wondering
why you haven’t heard of it before...especially
since the claims, although true, are incredibly
hard to believe. In the days before steroids this
type of program was well know and used to build
muscle fast. But after steroids started being used
by bodybuilders, they found they could build up
on almost any type of training, so they started doing
longer routines, using isolation exercises, etc.
The bodybuilding magazines printed the newer,
super scientific training programs, but forgot to
tell us about the steroids. So, the effective drug
free training methods were branded as old, outdated
and were almost totally forgotten. The fact
that the average drug free trainees gains on these
newer methods were poor was overlooked, it’s
like everyone thought “the champs have to be
right, look how big they are”. So people plugged
along on long training programs not suited for
them, making poor gains, but hoping one day
they would look like their heroes.
Let’s face it, most people will have a hard
time believing the claims made by this program...
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myself included, at first. But even Joseph Curtis
Hise, the first person to develop and use this program,
encountered the same resistance and disbelief
over fifty years ago, in spite of the abundant
evidence that the program was working! There
will always be skeptics, but it doesn’t matter if
they believe it. The only person who needs to believe
is you. After six weeks on this program, if
followed faithfully, you will be assured that you
made the right decision.
So get ready for some hard work...some very
hard work! But also get ready to enjoy the big
gains in strength and size that you have been
dreaming of ! Believe, expect big results, train
hard, eat big, and GO FOR IT!
The Basics Of The Program
One of the most effective methods for building
size and strength quickly is one you have
probably never heard about (for reasons we already
discussed). The core of this program is one
(that’s right…just 1) set of squats, but this one set
is probably one like you have never done before.
Here is where you find out what you’re made of!
This is one very intense set, but you only have to
give it your all on this one set. You will use a
weight that you can do a normal set of squats
with for 10 reps…and then you will do 20 reps! I
know you are asking yourself, “How am I supposed
to do that?”, but we will discuss technique
later. This set of squats, if performed properly,
will have you huffing and puffing like a freight
train, your chest will feel like it’s blowing up like
a balloon, and your legs will feel like rubber
bands, but you will learn to love this temporary
discomfort when you see the awesome growth it
produces. We will also add a few other basic exercises
to round out the program, but most of
your energy and focus will be put into that one set
of squats.
In addition to the squats, you should eat
plenty of good wholesome food, drink 2 quarts to
1 gallon or more of milk a day, and get plenty of
rest (at least 8 hours of sleep) between your workouts,
which you will perform 2 to 3 times a week.
Don’t let the simplicity of this program throw
you. It is simple but it’s not easy. I wasted 10
years of training and a lot of money, trying all the
fancy programs and diets only to realize little to
no gains. It wasn’t until I followed this program
that I finally started getting the size and strength
gains that I had been looking for.
There is something almost magical about that
gut-busting set of squats. I’m sure that some doctor
or exercise physiologist, or some other expert
with a lot degrees could explain just what happens
in your body as a result of those squats, but
this is how I understand it: Those heavy, highrep
squats somehow cause a release of hormones
and other growth-producing chemicals in your
body and super-charge your blood. This “supercharged”
blood is now coursing through your
body and organs because of the massive amount
of work and stress that you are placing on yourself.
These squats become a growth stimulus to
all the major muscles in your body. Once you do
a set like I will discuss later, you will experience
what I am trying to describe. When you are
squatting, try to visualize your blood, now
“super-charged” coursing through your body,
bringing those growth-releasing substances and
nutrients to your muscles.
After you have pushed yourself to the limit
on your one set of squats, rack the bar, walk over
to a flat bench (hobble or crawl over to it if you
have to), lie on your back crossways on the
bench, and do a set of dumbbell or barbell pullovers
for 20 reps with a light weight. The emphasis
is not on the weight here, but your breathing.
Of course you will be breathing (or should I say
gasping) pretty deeply after those squats and this
exercise will help expand your upper body framework
for the slabs of muscle that you will be
packing on. Take several deep breaths before
each rep, then take as deep a breath as possible
while lowering the weight feeling the stretch in
your rib cage, and exhaling while raising the
dumbbell. Take 2 to 3 deep breaths and repeat
the process for 20 reps of dumbbell pullovers.
You will then perform 2 to 3 sets of several
other basic exercises and you will be done and
out of the gym in an hour or less. Go home, get
plenty of rest, eat well, drink lots of milk, and
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grow, grow, grow! You’ll be totally recuperated
and ready to repeat the process in a few days…
except this time with 5 more pounds on the squat
bar! “What?!! I could barely get 20 reps last
time and now you want me to do it again with 5
more pounds??!!” I know how you feel, I felt the
same way, but this is what I have found: You
will never grow until you force your body to do
more. It’s called “progressive resistance” and a
lot of people don’t practice it and therefore don’t
grow. I used to think that my body would tell me
when to increase the weights I was using or that I
would feel stronger when I was ready to increase
the weight. My body wanted to stay where it
was…and it did…for years! It wasn’t until I
started progressively using more weight that I
really started getting bigger and stronger. This is
where the phrase “Mind over matter” comes into
play. You are stronger than you were at your last
workout if you ate well, drank a lot of milk, and
got plenty of rest. You can do 5 more pounds on
the squat for another 20 rep set…you are physically
capable of doing it, but you have to believe
that you are capable of doing it, and, as the Nike
commercial says, “Just do it!” It is only a few
minutes of tough effort, but you will be rewarded
with the size and strength gains that you have
been dreaming about.
So I hope that I have made my point clear
that you have to force yourself to grow. Every
workout, that’s every workout for the 8 week period,
go up 5 pounds on the squat but still do 20
reps. You will be happy that you did!
On the remaining exercises, push yourself to
go up at least 5 pounds every week. If you can
handle more frequent increases on these other exercises,
then by all means, slap on more weight.
To get bigger, you need to get stronger and you
must force your body to get stronger. It doesn’t
just happen. Use that wonderfully powerful computer
that is in your noggin, program it for success,
take control of your body and will it to grow
bigger and stronger. Think big, train big, and eat
big!
So, to sum up the basics of the program:
1. Heavy 20 rep squats.
2. Go up 5 pounds on squats every workout.
3. Drink lots of milk.
(Do NOT follow this diet advice if you need to
LOSE weight. Go to page 13)
Don’t worry that the principle is over 40
years old. It works! Thousands of people have
gained more weight in a month on the squats and
milk program than they had after a year or longer
on other programs. Many people have experienced
gains of 20 or 30 pounds in a month. John
McCallum, a great bodybuilding author and promoter
of the squats and milk program, said, “If
you don’t gain at least ten pounds a month you’re
doing something wrong.”
The Training Program
In addition to your set of squats (more details
later), the rest of your program will consist of
some basic multi-joint exercises. The basic exercises
are ones that involve the large muscle
groups and the supporting smaller muscles, as opposed
to isolation exercises. What do I mean?
For example, let’s say that we are going to work
chest. An isolation exercise would be dumbbell
flyes. A basic exercise would be the barbell
bench press or barbell incline bench press. The
bench press not only works your pecs, but also
your shoulders (anterior delts) and triceps. The
bench press is a strength and size builder, building
several muscles in your upper body, while
dumbbell flyes isolate only the pecs and don’t
build as much upper body mass and power.
Your focus should be on getting stronger in
the basic exercises right now. Don’t expend your
valuable energy on isolation exercises. If you
want to do some for fun or variety, and it doesn’t
affect your recovery-ability, then go ahead and do
a few sets…AFTER you’ve done your basic exercise.
My opinion is that you should just concentrate
on the basic exercises until you’ve gotten up
to your desired body weight and have had some
appreciable strength gains. After eight weeks on
this program you will be ready for a little variety
and can start doing a few additional isolation exercises.
Some of you may find that this program
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causes you to over-train and you are not recovering
fully between your workouts. If this is the
case, I will outline an abbreviated, but very effective
program that is sure to produce gains in size
and strength, even on the hardest of gainers!
The Exercises
This routine may not look fancy or impressive
compared to some of the slick, fancy routines
in the muscle magazines, but it is VERY effective.
The exercises listed below should be performed
in the order listed.
Squats: 1 x 20 reps
Dumbbell Pullovers: 1 x20 reps (Immediately
after squats)
Barbell or Dumbbell Bench Presses : 3 x 6 to 8
reps
Chins: 2 x as many reps as possible
Bent Over Barbell Rows: 2 x 8 to 10 reps
Seated or Standing Dumbbell Press: 2 x 8 to 10
reps
Barbell or Dumbbell Curls: 2 x 6 to 8 reps
Standing Calf Raises: 2 x 15 to 20 reps
Stomach Crunches: 1 x 25 to 30 reps
How Often Should You Workout?
This program is normally done three days a
week on alternate days, like Monday, Wednesday,
and Friday or Tuesday, Thursday, Saturday.
Some of you will gain better if done only two
days a week like Tuesday and Friday, or Wednesday
and Saturday. I personally only did the routine
twice a week because my body couldn’t recover
fast enough between workouts three days a
week. I would suggest that you try it three days a
week. If you are really sore (not just mild soreness
and stiffness) and don’t seem to be recovering
and progressing between workouts, then drop
back to twice a week. For those of you who are
still not recovering and gaining from this routine,
you will need to perform the ultra hardgainers
routine twice a week.
The Ultra Hardgainers Routine
This routine has put muscle and strength on
some absolute skeletons. This is the routine that
was followed by Peary Rader, founder of Iron-
Man magazine, and allowed him to gain over 100
pounds of muscle! Peary was extremely skinny
and weak when he started on this program after
trying dozens of other routines with no results.
Peary started doing squats with only 35 pounds
but soon worked up to doing 20 reps with over
300 pounds! So don’t be discouraged if you’re
using light weights to start. Soon you will be doing
big weights and growing like crazy!
Squats: 1 x 20 reps
Dumbbell Pullover: 1 x 20 reps (Immediately
after squats)
Bench Press or Dips: 2 x 6 to 8 reps
Barbell Rows or Chins: 2 x 6 to 8 reps
How To Perform The 20 Rep
Squat
You will be doing heavy, high rep, parallel
squats. These used to be called “breathing
squats” and it will be quite obvious how that
name came about after you do your first set according
to my instructions.
Heavy means different things to different
people. What is heavy for you might be light for
someone else…but remember…the only person
you are competing with is yourself. So let me define
what I mean by “heavy”. You will use a
weight that you can normally squat for 10 reps…
and you will do 20 reps. It will not be easy, but
you will do it because you have the desire to get
bigger and stronger. And you will go up 5
pounds every workout. Doing this, you will experience
gains in size and strength that are nothAdvanced
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ing less than phenomenal!
High rep means 20 reps, but remember, you
only have to do one set. For the eight weeks that
you will be using this program, feel free to experiment
with different rep ranges on your squats.
Always do a minimum of 20 reps but you also
might want to try 25 to 30 reps. Keep it somewhere
between 20 to 30 reps. I very rarely did
more than 20 reps. If you do your set like I am
going to describe to you, 20 reps will be all you
can do.
“Parallel” means that you only squat down
until the tops of your thighs are parallel to the
floor. That is all the further you need to squat to
thoroughly work the muscles. Going below parallel
increases your risk of injury because your
back starts to round out. Keep your back as flat
as possible and keep your head up with your chest
held high. It helps to pick a spot on the wall
above your head level and look at that spot while
you are squatting. Take an empty bar and practice
your form in front of a mirror before you start
your workout. This will also help you warm up.
Some people place the bar high on their traps
and others place it lower. The higher the bar, the
more strain will be on your lower back. Since I
have had a nagging back injury for years, I always
place the bar lower on my traps, similar to
how a powerlifter would squat. If you choose to
try this technique, there is a natural “groove” for
the bar when you grab it, bring your chest up
high, your elbows back, and your head up. You
may have to experiment a little bit to find your
groove, but you’ll know when you’ve found it.
The bar actually rests on the top of your rear
delts.
If you are very thin or find the bar cutting
into your skin, it’s OK to wrap the bar with a
towel or some kind of foam rubber pad. You
need to concentrate on your squats, not how bad
the bar is hurting your shoulders, so use some
kind of padding if necessary.
OK, now we are ready to get started. Step
under the bar and find your “groove”. Keep your
back flat or slightly arched, chest held high,
shoulders back, and head up, and push the bar up
off of the racks by straightening your legs. Take
approximately one step back and put your feet
about shoulder width apart with your toes pointed
slightly outward. Don’t take an unusually wide
or narrow stance, just put your feet in as natural
position as possible. Stay “tight” in this position
(back flat or slightly arched, chest held high,
shoulders back, head up, feet in place) because
you should not be shifting your foot position in
between reps.
Now we’re ready to do our first rep. Still in
your strong and solid position (back flat or
slightly arched, chest held high, shoulders back,
head up, feet in place), look at your imaginary
spot on the wall and take one deep breath and exhale.
Now take another deeper breath and exhale.
Take a third even deeper breath, hold it and squat
to parallel. As soon as you reach parallel start
driving the weight back up forcefully while exhaling
and maintaining your solid position (back
flat or slightly arched, chest held high, shoulders
back, head up, feet in place). You may be
tempted to hold your breath while driving the
weight up. Don’t do it unless you want to pass
out and go crashing to the floor with the weights
on top of you! Exhale forcefully while driving
the weight up.
Congratulations, you completed your first
rep. Now repeat the whole procedure with at
least three deep breaths again in between each
rep. After your tenth rep you may be taking 6 or
more deep breaths between each rep. Take as
many breaths as you need but never less than
three.
At about the tenth rep is when this really becomes
a challenge and you have to get mentally
tough to do what it takes and finish the set. Taking
five or more deep breaths between reps helps
but most of your struggle will be a mental battle.
You may be tempted to quit and rack the weight
because it is starting to get uncomfortable. Don’t
do it! You have the ability to push past the temporary
pain and complete your twenty reps, but
you really have to want to do it. Think to yourself
that it is only one set that you have to do and
when you finish this one set of twenty reps, you
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will have sparked the hormonal and chemical
changes necessary to get your muscles growing.
Your mind is more powerful than the bar on your
back. Decide to do whatever it takes to finish this
one set so that you can enjoy the exhilaration of
completing this mental and physical challenge.
A secret that I learned really helped me to get
through my twenty reps. I warmed up with an
empty bar to practice my form (back flat or
slightly arched, chest held high, shoulders back,
head up, feet in place), and then did a few lighter
sets for 5 or 6 reps. After this warm up I would
go to the locker room and sit in a stall, close my
eyes and visualize myself doing all twenty reps in
perfect form. I would count each rep as I visualized
myself completing each one. After completing
the twentieth rep in my head I would walk
back out to the gym floor and get in position and
do the set. I would softly say things to myself in
between reps when it really started to get difficult.
I would say things like, “big and strong, no
problem, I can do this, piece of cake, I’m strong,
I’m getting bigger and stronger, I’ve got it, done
deal”…etc. In other words, I spoke positive affirmations
to help program my mind for success. I
expected to finish the set and I always did.
Your mind is a very powerful thing, and you
can program it for success or failure. The choice
is yours. If you will take the time to read some
books and learn how the conscious and subconscious
mind work, you will start to understand
how you control your success or failure, not just
in completing your set of squats, but every aspect
of your life.
So now you’ve finished your twentieth rep
and you’ve racked the bar. You are huffing and
puffing like a steam engine, your whole body
feels like rubber, and your chest feels like it’s
about to burst. So now you can collapse on the
floor for a few minutes, right? Nope. Walk (or
should I say crawl?!!) over to a flat bench where
a very light dumbbell or barbell is waiting for
you. Lie across the bench and immediately do
one set of pullovers for twenty reps. Just like
squats, take at least three breaths in between each
rep, hold the third breath while you lower the
weight over your head, keeping your elbows only
slightly bent. Exhale as you raise the weight back
to the starting position.
The deep breathing brought on by the squats,
followed by a chest stretching exercise like pullovers
helps to expand the rib cage and upper body
structure. When doing pullovers, combined with
the heavy breathing as a result of the twenty rep
squats, you will feel a definite pulling or stretching
sensation in your chest. This is OK. It just
lets you know that this exercise combination is
working.
You should only use a light weight on pullovers.
The emphasis here is not on taxing the upper
body muscles, but on deep breathing and getting
a good stretch of your upper body and rib
cage.
After you have done twenty reps on pullovers
you can relax and enjoy the satisfaction of knowing
that you have finished the hard part of the
workout and have set the stage for muscular
growth. Rest as long as you need before going on
to the other exercises.
You should try to complete your workout in
an hour or less. If you find yourself taking longer
than an hour and fifteen minutes, you should cut
down on your rest between sets, or look at cutting
back on the number of sets.
To summarize:
“Work super hard, breath very deep and get
big!”
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The Hardgainers Muscle
Building Diet
I have heard professional bodybuilders say
that eighty to ninety percent of bodybuilding success
is diet. This is definitely true if you are a genetically
average Joe or hard gainer. Do not ignore
this diet advice and think that you will grow
bigger and stronger just from training, but continuing
your old diet habits. If you want to get
big, you’ve got to eat big.
If you have a lot of body fat and need to lose
weight, DO NOT follow this dietary advice for
hard gainers. I have some specific, very effective
dietary advice for you on page 13.
I will now let you in on one of the most exciting
dietary secrets for building muscle. There is
an inexpensive food, found in all grocery stores,
that when consumed in large quantities, causes
almost miraculous gains in size and strength. I
like to call it “White Magic”, because consistently
consuming it, along with following this
training program, will cause your muscles to
grow like magic. It really does do a body good!
That’s right, I am talking about milk! Whole
milk, not 2% or skim…and fresh raw milk if it is
available from any dairies in your area. To gain
weight and get stronger on this program you need
to be drinking a lot of milk throughout the day,
with your meals and snacks and between your
meals and snacks.
How much milk should you drink? That will
depend on your metabolism, but two quarts a day
is the minimum. If you have trouble gaining
weight or are not making much progress, the goal
should be one gallon a day. I know that sounds
like a lot but when you sip it throughout the day,
it’s not difficult at all consuming a gallon a day.
At times you will feel like you constantly have
milk sloshing around in your stomach. But just
remember that while all that is sloshing around,
that “White Magic” is building those muscles bigger
and stronger every day!
I bought a gallon size thermos and took it to
work every day filled with that ice cold “White
Magic”. I had a large McDonalds cup with a lid
and a straw and kept it filled, constantly sipping
on it throughout the day. It was not unpleasant or
uncomfortable at all to drink all that milk. When
I got tired of doing it, I just focused on my goal of
getting bigger and stronger, thought about that
miraculous, muscle building “White Magic”, and
filled the cup up again.
Was it worth it? After years of wasted effort
on other routines without results, I gained twenty
pounds in six weeks. I was bigger, stronger, felt
better, and put on very little fat around my waist.
Almost all of that twenty pounds was muscle
mass. The minor inconvenience of lugging a gallon
thermos to and from work, and sipping milk
all day long was definitely worth it!
After eight weeks on this program and some
awesome gains, I was ready to go back to a less
intense program and lose the little bit of fat
around my waist. I had learned a few things that
allowed me to continue gaining muscle size while
simultaneously losing bodyfat. But that is the
subject another manual. For now, follow this
program faithfully for eight weeks and don’t
worry about putting on a little bodyfat.
Now if you start wearing shirts that say
“Goodyear” on them, your gut starts to hang over
your belt so much that you can’t see your shoes,
and when you wear a yellow sweat-suit, forty
school children try to board you… you might
want to consider cutting back on the milk. For
most hard gainers this will not be a problem.
So to summarize:
If you don’t feel like you’ve been draining a
cow a day, you’re not drinking enough milk.
Down a gallon a day of that wonderful “White
Magic”!
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The Hardgainer Diet
In addition to drinking your milk, you will
need to eat at least three meals every day and 3
snacks between. Your body can assimilate food
better when it is spread throughout the day, rather
than gorging yourself on two to three large meals
each day.
The main component required in a muscle
building/weight gaining diet is protein. Of course
you will be getting plenty of protein in your milk,
but you will need to eat a lot of other quality
complete protein foods. What is a “complete”
protein? That is a protein source that contains all
the amino acids (protein is composed of amino
acids) that are required by your body to support
growth. These sources are: red meat, chicken,
fish, eggs, and dairy products. Other foods like
beans and nuts have protein, but it is an incomplete
protein. They do not contain all the essential
amino acids to support growth, so don’t depend
on those to supply your protein needs. Just
eat plenty of good wholesome food and try to
avoid the sugary junk. A little now and then
won’t hurt you, though.
Sample Weight Gaining Diet
I am including the type of diet you should follow
to gain some good muscular bodyweight.
Diet is very important, both myself and a lot of
my trainees didn’t gain until we started eating a
very large amount of protein, it makes a big difference.
I don't expect you to dive in and eat all
this the first day, I want you to eat progressively
(just like you will train progressively) try to eat a
bit more each week.
You don't have to use protein powder, it's not totally
necessary. You can drink milk, or you can
use powdered milk instead. Any protein drink can
be made with powdered milk instead of commercial
protein powder.
BREAKFAST
meat 1/4 lb
3 eggs
2 slices wheat toast
milk or protein drink
SNACK
cottage cheese 1/4 lb
fruit
milk or protein drink
LUNCH
Tuna Sandwich (6 oz tuna)
cottage cheese 1/4 lb
salad
milk or protein drink
SNACK
cheese sandwich 2 oz cheese
milk or protein drink
DINNER
Chicken 8 oz
baked potato
cooked vegetable
salad
milk or protein drink
SNACK
2 eggs hardboiled
fruit
milk or protein drink
This is also very convenient because most of
this food can be prepared and taken to work or
school in a lunchbox or “Lil Playmate” type of
cooler.
I learned a secret that many successful bodybuilders
were doing to keep their bodies in a positive
nitrogen state for growth. A positive nitrogen
state means that there is always complete
protein (protein is the only nutrient containing
nitrogen) available in the bloodstream for growth
and repair. The secret is to never let more than
three hours go by without consuming some kind
of quality complete protein. Constantly sipping
on milk throughout the day should take care of
that.
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The Growth Drink
Over the years I must have spent a small fortune
on all the latest powders and blender drinks
that were being hyped in the magazines. Save
your money. I will give you the recipe to an inexpensive
blender drink that supplies around 100
grams of protein per quart and tastes like a milkshake.
2 quarts of whole milk
2 cups of skim milk powder
1 banana
4 tablespoons peanut butter
6 raw eggs
2 to 4 scoops of chocolate or vanilla ice
cream
If you are worried about the raw eggs and
getting salmonella, then drop them in boiling water
for 30 seconds before putting them in the
blender. This should kill any bacteria.
When I was in a hurry in the mornings and
didn’t have time to prepare breakfast, I mixed up
one of these blender drinks, took it in the car, and
drank it on the way to work, and throughout the
day. Never ever skip a meal.
I have another tidbit for those who find themselves
hitting the snooze alarm too many times
and being rushed in the morning. Put 2 to 3 eggs
in a bowl and whip them up with a fork, adding a
little milk, half and half, or heavy cream. Stick
this in the microwave for approximately 1 minute.
Beat it with the fork again and add some
cheese. Put it back in the microwave for another
1 to 2 minutes, or until the eggs are thoroughly
cooked and the cheese has melted. Put a small
pat of butter on it and stir it in until it melts. Flavor
to taste with salt and pepper. This is an easy
and quick way to fix scrambled eggs for breakfast.
Some people who have been brain-washed by
the current low fat diet fad are concerned about
fat and cholesterol in their diet. The only way a
bodybuilder can make a high protein, high carbohydrate,
low fat diet work is to eat outrageous
amounts of food and take anabolic steroids. It is
extremely difficult to build muscle size and gain
weight on a low fat diet.
If you are concerned about your cholesterol
level then have it checked after a month or so on
this program. I have still not seen a study done
on healthy people, regularly exercising intensely,
and eating lots of eggs and meat, that showed an
increase in serum cholesterol. If you are really
concerned about this, then I suggest you immediately
go to the book store and buy a copy of the
book New Diet Revolution by Dr. Robert Atkins.
Dr. Atkins is a cardiologist who will prove to you
in his book that this low fat, high carb diet is one
of the worst things that you can do to your body.
More calories will be stored as bodyfat when eating
the low fat diet and it will be nearly impossible
to build any strength or size.
Most people in this country believe that the
low fat thing is the way to go to stay healthy and
lean. This belief has been repeated by the media
for over ten years, but Americans have statistically
gotten fatter every year and the average age
for heart attacks will soon 20 to 25 year olds!
Just because something is repeated for years by
the media and self-proclaimed experts, doesn’t
mean it’s true! Read Dr. Atkins book and learn
the truth.
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Page 12
Supplements for Hard Gainers
I have not talked about supplements yet but I
do believe in taking them. Supplements can give
you that “extra edge” in building muscle mass
and strength.
The basics should be a good multi-vitamin/
mineral supplement. I call this my “basic nutritional
insurance” to make sure I’m getting all the
vitamins and minerals that, unfortunately, are no
longer found in sufficient quantities in our food.
A good meal replacement powder or a high
quality protein powder can be very helpful in
your quest for more muscle mass. They can be
good substitutes for whole food meals. I usually
eat 3 to 4 whole food meals per day and three
blender drinks with protein/meal replacement
powder.
Muscle Milk is an excellent protein powder
product that comes in a large variety of flavors.
Beverly International also make excellent
protein powders. My favorite is their “Ultra
Size” protein.
Creatine Monohydrate has also proven to be
very helpful in gaining muscular bodyweight and
strength. Some people get gastric upset and diarrhea
when they start their creatine cycle with a 20
to 25 gram “loading cycle”. And I've found that
the commonly recommended maintenance dosage
of 5 grams a day is just not enough for many people
to get maximum benefits.
Many people simply cannot tolerate creatine
supplementation and have excessive gastric upset
or diarrhea when they take enough to get results.
To help with that problem we developed a
special buffered creatine product called “Hyper
Gain”.
A mere three capsules of Hyper Gain is
equal to what your body can absorb from a whopping
15 grams of regular creatine monohydrate!
With Hyper Gain you don’t have to deal
with loading phase hassles, multiple daily dosages
and stomach upset because your muscle tissue
will fully absorb 100% of our new buffered
creatine formula.
Since Hyper Gain is free of unwanted toxic
conversion, it puts an end to the days of having to
saturate your body with huge ten to twenty gram
amounts of creatine monohydrate to get the desired
strength, endurance and muscle building effects.
Here are the supplements I recommend for
people who need to gain muscular body weight
and strength:
• Hyper Gain
http://www.anabolicsecrets.com/hypergain.htm
• Nitrobol
http://www.drugfreebodybuilding.com/Nitrobol.html
• Jacked Up
http://www.drugfreebodybuilding.com/jackedup.htm
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Diet Information For Fat Loss &
Lean Muscle Gain
You may have a hard time believing some of
the concepts presented in this book because they
will probably be contrary to what you have heard
or read in the past. I know how you feel. I had a
hard time believing it, too, but the evidence overwhelmingly
supported these ideas.
For starters (and especially for all you Doubting
Thomas, “analysis until paralysis” detail-head
type guys) I would strongly recommend obtaining
a book by Dr. Robert Atkins entitled “Dr. Atkins
New Diet Revolution”. Dr. Atkins is a cardiologist
who started treating heart patients, obese people,
and diabetics with a special diet that was producing
amazing results. He wrote about his findings
over twenty years ago in his first book, “Diet
Revolution”. Now, more than twenty years later,
he is still prescribing this diet and espousing it as
the ultimate diet for not only fat loss, diabetes,
and other ailments, but as the best diet for maintaining
your health.
In his book, Dr. Atkins explains all the medical
and physiological reasons that this diet produces
fat loss without an accompanying loss of
muscle tissue. It is beyond the scope of this book
to go into depth on that. Just realize that this diet
produces results and get Dr. Atkins book if you
want to know why it works.
Some facts about the frequently advocated
low fat/high carbohydrate diet:
• High carb diets increase water retention (3
grams water/H2O to every gram of glycogen -
stored muscle sugar) making you look soft
and puffy as well as stopping your body’s
ability to burn fat.
• 70% of your body’s energy, when at rest (not
exercising), comes from fat, not carbohydrates,
but high carb diets stop you from accessing
the fats.
• High insulin levels in your body from eating
lots of carbs lower your body’s anabolic response,
growth hormone secretion, immune
response, and boost fat storing enzymes at the
same time.
• Obesity in America has risen more than 33%
over the last ten years despite a decrease in
overall fat consumption.
• 75% of the American population are physiologically
unable to benefit from a high carb
diet.
• Certain fats stop fat storage and stop muscle
breakdown while increasing fat-burning and
metabolic rate.
• Working out with weights for more than 60-
75 minutes can cause your body to burn muscle,
sugar, and protein, but not fat.
So if a low fat/high carb diet is totally ineffective
for fat loss, what is the best diet to follow
to lose fat while building muscle? A high fat/
high protein/low carb diet is the magic diet if you
want to lose bodyfat and maintain or build muscle.
A diet that is 65 to 70% fat and less than 5%
carbs?!!! This guy must be nuts!!! I would have
probably agreed with you just a few short months
ago. But when people like Dr. Robert Atkins, M.
D., a cardiologist, Dr. Greg Ellis, PhD., inventor
of the Somatech ultrasound body composition
technology, and Dr. Mauro Di Pasquale, M.D.,
one of the leading sports medicine experts on
drugs, food supplements and nutrition, all recommend
this diet as the best method for reducing
bodyfat while increasing muscle size, you have
to view this plan with an open mind. If you still
don’t believe it, buy Dr. Atkins book and read it.
After that, if you still have a hard time accepting
these ideas, try the diet on yourself for six to eight
weeks. The results will speak for themselves.
The program that you have in your hands
now is for the bodybuilder who wants to lose
bodyfat without losing precious muscle size or
who has been stuck at a certain weight for a long
period of time. For these people, the program
works great! What does “works great” mean? A
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Page 14
10 to 15 percent increase in lean muscle mass
with a decrease in bodyfat - and in only 12
weeks!
If you’re a hard gainer and have followed my
previous dietary advice for bulking up, you might
also want to try this diet for a period of 6 to 8
weeks. In the process of bulking up you may
have put on a little body fat. That’s OK, this diet
will strip away that body fat almost like magic!
The high fat diet works because by increasing
fat intake and reducing carbohydrate consumption,
you manipulate hormone levels in the body,
primarily levels of natural growth hormone, insulin,
and glucagon. You end up increasing growth
hormone and glucagon, and you suppress insulin,
which creates a natural anabolic effect.
The basics of the diet are this: For five days
(I use Monday through Friday) you follow a high
fat/high protein/high calorie diet, with less than
45 grams of carbs a day. Then on the weekend
you eat high protein/high carb, including even
simple carbs in moderation (junk food like Twinkies,
ice cream, etc.). Sound too good to be true?
Read on!
What kind of foods and fats should you eat?
All kinds of meat, whole eggs, butter, and heavy
cream…as much of these foods as you want…no
limit! This includes the following foods:
• Butter
• Margarine
• Whole eggs
• Red meat
• Pork
• Fowl
• Oils, especially flax seed oil
• Organ meats
• Bacon
• Baloney
• Sausage
• 4% milkfat cottage cheese
• Fish & Seafood
• Heavy cream
• Some cheeses (check the carb content)
The most important thing is that you drop
your carbohydrate intake to 45 grams a day or
less. This is essential! Ingesting more than 45
grams of carbs a day will counteract the whole
system. Just to give you an example of how few
carbs that is… the average baked potato has approximately
30 to 40 grams of carbohydrates! So
if you eat one potato, you have had your limit of
carbs for the day.
This diet will only be difficult for the first 3
to 5 days while your body adjusts to using fat for
fuel. After that you should have no problems.
When you start craving that pizza, ice cream,
bread, or potato, just remember that you will be
able to chow down on all those things on the
weekends.
One thing that does not change on this program
is that you will be eating more than three
meals a day. You should be eating 5, 6, or 7
meals a day just like I suggested for underweight
hard-gainers. Basically all your meals will be
meats, whole eggs, cheese, butter, margarine, and
oils. Buy a carbohydrate counter and select your
carbohydrate foods like watercress and other
vegetables that are low in carbs so you can eat
more volume yet still stay under your carb limit
of 45 grams a day. You need to be careful of hidden
carbs, too, like ketchup and sauces, or breading
on your deep-fried chicken or fish. If you use
a protein powder, check it for carb content per
serving. A 100% egg protein powder would be a
good replacement if your present protein powder
has too many carbohydrates. And remember that
you can’t use milk, half & half, or fruit juice to
mix with your protein powder. Use either water
or heavy cream thinned out with water. The hidden
carbs can add up, too.
You don’t have to carb-up on weekends. It
sure gives your mind and taste buds a break if
you do, though. Some guys stay on the diet seven
days a week and get good results. I’ve found that
loosening up the diet and eating high carb/high
protein on the weekend somewhat mentally renews
me and gives me an increased pump and
energy when I train.
Vince Gironda always recommended a meal
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Page 15
of just pasta every five days when following a
high fat/high protein diet. Gironda claimed that
you will flatten out, lose vascularity and not get a
very good pump in the gym if you do not get
some carbs into your system every five days or
so. This may require some experimentation on
your part. Try following the diet straight through
on the weekends for about two weeks and then
carb up on a weekend and evaluate it for yourself.
I would be very interested in hearing about your
individual results.
This is not a diet that you can half heartedly
follow. There’s no sense in doing it half way, because
it won’t work. Like any other area of your
life, it requires discipline and commitment if you
want to achieve success. If you exceed 45 grams
of carbs a day, you won’t get the proper manipulation
of hormones to create the anabolic/
lypotropic (fat-burning) effect.
Sample Fat Loss Eating Plan
These ideas are intended as a guide. You
should obtain a carbohydrate counter booklet and
begin to plan your own meals, keeping your carbohydrate
intake under the prescribed 45 grams a
day.
BREAKFAST
• Scrambled eggs (no limit)
• Bacon (no limit)
• Cheese (watch the carb content of some
cheeses!)
• Coffee with Equal
and heavy cream
(For a delicious, quick, and convenient breakfast,
you may want to try my quick and easy breakfast
described later.)
LUNCH
• Meat (no limit)
Hamburger patty
Pork
Steak
Chops, lamb or pork
Bacon
Liver
Chicken Livers
Turkey
Chicken
Fish
Meatloaf
• Eggs (Any style, no limit)
DINNER
• Small dinner salad with any style dressing
• Meat (All kinds, no limit)
• Eggs (Any style, no limit)
• Sugar-free Jello
topped with special zero
carbohydrate whipped topping. (Pour a little
heavy cream in a blender, add one packet of
Equal
, and blend at medium speed until
mixture thickens. You will think you’re eating
sugary junk food and cheating on your
diet! It’s awesome!!!)
You should nibble on meat and/or eggs in between
each of your meals and also eat a high fat/
high protein meal before bed. For your inbetween
meal snacks you can sip on the high fat/
high protein/low carb blender drink described
later.
Secrets To a Quick & Easy
Breakfast
Breakfast seems to be a challenge for most
people. Some people claim that they just don’t
feel like eating in the morning and would rather
grab a cup of coffee and go out the door. Others
don’t allow the time to prepare a breakfast of
eggs and bacon in the morning, so they hurry out
the door with nothing in their stomachs. Skipping
breakfast can literally kill your bodybuilding
gains. I have a solution to both of these problems.
For those of you who don’t feel like eating in
the morning, a high fat/high protein/low carb
blender drink is the answer. I have used the following
mixture for breakfast and for between
meal feedings, or even as a substitute for a solid
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Page 16
food meal while following this fat loss plan:
• 2 to 4 raw eggs
• 2 to 3 tablespoons of flax seed oil
• 8 to 12 oz. Water
• 4 to 6 oz. Heavy cream
• 1 to 2 packets of Equal

• 1/3 to 2/3 cup of a low carb protein powder
Blend at low speed until thoroughly mixed.
If you like your blender drinks very cold, then
crush ice cubes in the blender before adding the
other ingredients. For variety, you can add
McCormick
flavorings like coconut, banana,
strawberry, etc. These flavorings have little to no
carbohydrate content in them.
If you are worried about using raw eggs because
of the salmonella possibility, then put the
eggs in boiling water for about one minute before
cracking them open and putting them in your
blender drink.
I discovered a secret for preparing a healthy
breakfast in just a few minutes in the microwave
oven. Bacon can be cooked in the microwave
very quickly…about one minute per strip of bacon.
There are special dishes made for cooking
bacon in the microwave. If you don’t have one
you can put four to five paper towels on a regular
plate, lay the bacon on top of the layer of paper
towels, and cover with two to three paper towels.
Place in the microwave for approximately one
minute per strip of bacon.
While the bacon is cooking, put two to three
eggs (or however many you want) in a bowl or
large microwave-safe coffee mug. Add a little
heavy cream and beat with a fork. When the bacon
is finished, place the scrambled eggs in the
microwave for approximately three to four minutes,
stopping the microwave every minute or so
to beat the eggs with a fork. When the eggs are
almost fully cooked, add cheese, and small pieces
of your previously-cooked bacon, and mix with a
fork. Finish in the microwave until eggs are fully
cooked and cheese is melted. Add butter, salt and
pepper to taste. This makes a delicious and fast
breakfast that is perfectly compatible with the low
carb fat loss diet.
Training Information For Fat Loss
& Lean Muscle Gain
It’s nothing new or revolutionary. Simply follow
the same routine outlined earlier for hard
gainers. It’s one of the most effective for building
muscle and increasing strength.
You might want to add 2 to 3 twenty or thirty
minute sessions of aerobics (bicycle or treadmill)
per week if you have a lot of body fat to lose. If
you choose to do aerobics, do them at a moderate
pace. A good rule of thumb for fat loss is that
you should be able to carry on a normal conversation.
If you’re huffing and puffing, then you need
to back off the intensity and slow down. Bodybuilding - Advanced Anabolic Secrets Physique Transformation Guide.