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admin | Natural Weight Loss Supplement | 02.06.2014
The following is Part 2 of a two-part guest post from Nate Green, who works with John Berardi, PhD, Georges St-Pierre’s nutritional coach.
Part 1 detailed how top UFC fighters rapidly lose weight before weigh-ins for competitive advantage. Now, in Part 2, Nate shares how he gained 20 pounds in 28 days, using techniques an elite fighter such as Georges St-Pierre (GSP) might utilize to move up a weight class. For the past couple of years, there have been rumors of a super-fight between current UFC Welterweight champion Georges St Pierre and current Middleweight champion Anderson Silva. After reading Part 1, you know how elite fighters use weight manipulation to strategically lower their body weight before official pre-fight weigh-ins. So for the super-fight to go through, and for it to be a reasonably fair fight, one of two things would need to happen: either St Pierre would have to gain 20-30 pounds to move up a weight class, or Silva would have to lose 20-30 pounds to move down a weight class. In fact, it’s enough of a weight disparity to make even the most enthusiastic MMA fans chalk up the super-fight to a pipe dream, something that will likely never happen. And in this post, we explore how a guy like GSP could gain 20-30 pounds in a short period of time, increase his power, boost his strength, and maintain his athleticism and (mostly) endurance. For starters, a lot of people in the fitness world don’t think this is possible without taking steroids.
It’s important to note that even my “low calorie” days still involved eating more food than I was previously used to. Every Sunday I did a 24-hour fast to offset the inevitable fat gain that would normally come with an eating plan like this. And then I’d be in an extreme caloric deficit one day per week, which would help reset my insulin sensitivity, boost growth hormone secretion, and help stimulate fat loss while preserving my lean mass. In both Weeks 3 and 4 we strategically added more calories to help push me past a plateau when my weight stalled at 178 pounds. This workout focused on compound exercises and used heavy weights to build strength and target fast-twitch muscle-fibers, the ones most primed for growth. A brief, intense workout comprised of five unconventional exercises (like sledgehammer slams, medicine ball work, and rope climbs) all done in circuit fashion. A second upper-body day that used less complex exercises and higher reps to promote more muscle growth. Just like the Upper Body Strength day, this workout focused on compound exercises and used heavy weights to build strength and target fast-twitch muscle-fibers. Despite what the supplement ads say, no guy has ever built a good body by taking a weird powder with a stupid name and doing nothing else. Multivitamin: Helps fix small decencies of vitamins and minerals and enhance energy metabolism. Vitamin D: Even though natural sunlight allows our body to create Vitamin D, many of us are still deficient, which can lead to loss of muscle strength and mass and low levels of immunity.
Creatine monohydrate: Helps regenerate muscle energy stores and can improve strength, boost performance, and increase muscle mass.
Liquid fish oil: A key source of omega-3 fatty acids that helps improve mood and motivation while boosting fat-burning and dampening inflammation.
BCAA capsules: Helps reduce the chance of muscle tissue breakdown while stimulating protein synthesis, leading to better recovery and preservation of lean muscle mass. Peri-workout drink: Supplies essential amino acids to help re-build muscle and acts as a performance-enhancing stimulant. Post-workout drink: A mixture of high-quality protein and fast-acting carbohydrates that helps your body recover and rebuild quickly. I fasted every Sunday with the goal to reboot my insulin sensitivity and carb tolerance before another 6 days of big eating.
Rule 3: Break the fast at 10pm Sunday night by eating 1 pound of any protein with 3-4 cups of veggies. My menu on Weeks 3 and 4 followed the same base menu as above but we strategically added calories. These were seemingly small changes that made a big impact on how much weight I gained this week.
Begin standing inside of the ladder with both feet.  Jump and land with your feet outside of and forward one box. Begin facing the sandbag while gripping the bag with both hands.  Drag the bag backward for 20 yards, using a toe-heel foot contact.
Same exercises as Week 1 but with different time parameters  Complete each station of the circuit for 30 seconds for 2.5 total minutes.
Same exercises as Week 2 but with different time parameters  Complete each station of the circuit for 30 seconds for 2.5 total minutes. So let’s say Georges St Pierre wanted to put on 20 pounds to move up a weight class to fight Anderson Silva.
Expected: We were confident every part of my body would increase in size, and for the most part, that was true. Surprised: I expected to gain more body fat than this (but was pleasantly surprised that I didn’t). After Weight Gain: 7 minutes and 38 seconds of sprinting at 8mph, working up to an incline of 6%. Expected: We expected to improve performance dramatically in all three of my non-endurance tests (vertical jump, 225-bench, max deadlift).
Surprised: What surprised me about both the VMax and the TMax was that I actually felt like I had more endurance. Now, this is something GSP may not have to deal with, since he’d likely gain weight over a longer period of time and his body would have more opportunity to adapt.
I proved that it’s possible to for a regular guy to gain 20 pounds of (mostly) lean mass in a month. In the process, I hope I’ve demystified the process of muscle building, weight cutting, and rehydration. Watch The Tim Ferriss Experiment, the new #1-rated TV show with "the world's best human guinea pig" (Newsweek), Tim Ferriss.
Hey John, I was wondering if you have anything to say about the mind muscle connection and if you advocate it (to some extent) to clients? I gained 65 lbs of muscle mass naturally, and learned throughout my lengthy journey that all bodybuilding supplements are a complete waste of time and money. I had a very old workout setup in my basement that my dad had used decades earlier, with plastic weight plates, a bench and a barbell.
I started to seek out information in bodybuilding magazines and programs, attempting to put some structure into my new workout plan. I was faced with conflicting workout information, which made me even more confused than before I had read anything about bodybuilding!
It was nonetheless time for me to begin my muscle building journey, since I had no more time to waste. I started lifting weights and attempted to stuff myself with lots of food, as I had read plenty of times that eating enough was crucial to building muscle.
In addition to forcing food down my throat all day long, I was experimenting with workout methods, as I really had no idea what I was doing, and because everyone seemed to have a different opinion on how to lift weights, I felt the only way to find out what works is to just try everything.
As I continued my two year bodybuilding experimentation, I was learning through trial-and-error that many of the methods recommended in bodybuilding programs and magazines simply don't work, or are very dangerous. Through the many hours per week I spent implementing workout ideas, I was able to finally begin building muscle, which was a feeling of satisfaction that I cannot express in mere words.
It was now time to try and burn fat! I had gained more than enough muscle mass, but it was hiding underneath a large amount of lard. I had not forgotten that everything I read was pushing supplements as the answer to achieving a nice looking body. I purchased muscle building and fat burning supplements like it was my job, even though it was costing me a large chunk of my paycheck. I purchased more supplements than I can possibly remember, and my results were simply amazing. How Could I Have Gained NO Muscle And Shed ZERO Fat When Using Supplements That Promised Results? I was frustrated after spending so much money and not achieving anything in return, so I wanted to find out why.
I Finally Learned How To Workout For Muscle Gains (Adding 120 lbs), But Now It Was Time To Burn FatDisgusted with my failed supplement experiment, it was time to learn how to eat. When I released my MuscleNOW & Fat Vanish programs in 1997, I did not want to just provide a book that teaches what I learned, as I knew that those purchasing would inevitably have questions or need customization of my program for their specific situation. At 21 years of age I have achieved a physique which I believe many guys aspire to, but never reach due to lack of knowledge regarding nutrition. I wasn't going to submit pictures or a testimonial but I changed my mind since there are so many false, fake, and fraudulent things on the internet. It took me 6 grueling years to finally add 65 lbs of muscle, turning my skinny 130 lbs frame into a muscular masterpiece. I have been doing your workout without steroids and have done pretty much exactly what the muscle building program says for about 4 years now and thank you! An average guy with a wife, kids, job, takes his obese and way out of shape body and turns it into that of a greek god, or at least as close as he can get in 4 months time.
After ten years of working out regularly and seeing less than satisfactory results, I spent three and a half years devoting little time to fitness and put on fifty pounds of fat.
I purchased your program a few years ago, but as so many people do when they start a fitness program I got impatient after a couple of weeks and quit. The MuscleNOW natural bodybuilding program will teach you every step of diet and exercise necessary to transform your body, without supplements or steroids. The Massive Strength plan provides a workout that is designed to target maximum strength improvements, with minimum time training.
Receive motivation, inspiration and fellowship as you communicate with others who follow the MuscleNOW and Fat Vanish plan.
With the quick transformation your body will experience on my program, others will ask you how to achieve the same results.


Take a look around and you'll find that I am in the minority for believing that you can bulk up and cut simultaneously. The evidence isn't just anecdotal however, there's solid scientific evidence for my position, but we'll get to that later.
The logic is, since you can't do both of the above at the same time, you can't build muscle and lose fat at the same time. However, for those of us in the know, we can use our knowledge to activate a fat metabolism and achieve remarkable results.
A fat-burner is simply someone who restricts carbohydrate intake to encourage the body to burn fat for fuel. When you eat high-carb and create a calorie deficit, you'll lose weight alright, but you'll lose up to 50% of that weight in muscle. Hey, the next time someone discourages you and tells you that you can't build muscle and lose fat at the same time, point at their big gut and suggest that they start using some of those calories in future. This ensured I was getting a huge influx of nutrients on the days where my muscles could put them to use. The goal was for me to be in a caloric surplus – an anabolic state – six days per week, eating more calories than I burn which would lead to muscle growth. You try something for a little while, see how it works, and if you need to, make a small change and repeat the steps. So instead of focusing on counting calories — which would have been a nightmare — we turned our attention instead to making sure I was in a positive energy balance. So Martin Rooney hooked me up with a variation of his Training For Warriors routine that he uses for high-level UFC athletes like brothers Jim and Dan Miller. Martin calls them “hurricanes” because the workouts are like a brief, powerful storm that create disruption in the muscular, cardiovascular, and neurological systems.
Berardi decided I should use a few supplements strategically to maximize the amount of muscle I could build on such a short time-frame.
I used Optimum Gold Standard Casein (for my Breakfast Pudding) and Jay Robb Egg-White Protein (for my Super Shakes). Fermented foods like sauerkraut are rich in enzymes and help increase the amount of good bacteria in your intestines. The BCAAs and greens powder made it feel like I was still “eating”, which helped curb those hunger signals. This helped my body eat the “food” that was stored in my love handles instead of requiring me to actually have a meal. In Week 3, we introduced a Super-Shake (basically a fancy protein shake) because by this time I was tired of chewing.
Rest for 3 minutes and repeat.  Rest for 3 minutes and perform the last round for 30 seconds each station. Start by performing 10 double arm swings by bringing the arms up and down as violently as possible. Jump your feet back into the box and repeat for the length of the ladder and back.  Once completed, begin running with high knees using one foot in each box, down and back the length of the ladder. Pull the rope to the hip with the far hand and then grab further down the rope with the opposite hand.
We believe it had something to do with the resultant fat loss from doing the Hurricane sprint days.
All measurement days were done at the Missoula Underground Strength Training Center and performed by trainer Mike Scialabba. Also, while most of my individual sites increased, there were a few that went down (ab, knee, calf).
I felt like I was in better shape than on our baseline testing day, but I didn’t know if my short duration Hurricane sprint training (25 second sprints) would translate to better endurance. Berardi, and their work on building muscle and gaining strength, check out Scrawny To Brawny. And you can download the entire training program he used here: Muscle-Building Workout Program. At the age of 16, I suffered from extremely low self esteem, due in large part to weighing only 130 lbs at a height of 6'2".
Although it was obvious to me that working out was essential to adding muscle, I didn't know where to begin. But the more I read, the greater my confusion became, as one article would make a certain recommendation, and the next advised something completely different. And I had yet to even begin exploring diet, which was even more of a concern for me than the workouts themselves.
As I tried to figure out how to proceed, there was one consistent recommendation no matter what I read, and that was to purchase bodybuilding supplements. But, even though I was finally adding size to my biceps and chest on a regular basis, there was something troubling that I could not figure out how to control.
Although in clothes I looked large and powerful, without a shirt I was a mess, and my face had reached monstrous, unappealing proportions. I had already built massive muscles without ever having yet touched a supplement, but, being human, I figured why not try to build even more muscle with the help of supplements, while also attempting to burn away this huge amount of fat that was making me very uncomfortable. But, I felt like I had to at least burn away the fat, as it was greatly harming my self esteem, and I also needed to determine whether all of these supplements were able to add to my already amazing amount of muscle gains.
It came to my attention that unlike pharmaceutical companies, which need to have legitimate studies to back up results, supplements can make any outlandish promise they wish, and legally, do not need to deliver one iota of what they claim!This was outrageous to me, and felt like legalized theft. So, I figured that experimentation led me to the correct muscle building path, as I added 120 lbs without supplements or drugs after years of workout experimentation, so I now needed to put that same effort into my diet.This is exactly what I did, and the results were nothing less than extraordinary! I wanted everyone to feel as if I am right along side them, ready to guide every step of their journey, therefore, I added the Lifetime Email Personal Training benefit to my program, which allows everyone who signs up for MuscleNOW or Fat Vanish access to me, the author, as their lifetime email personal trainer, and, as the name implies, this benefit never expires. I was one of those people at age 16, but thanks to the knowledge that I gained from MuscleNOW, I have achieved feats that I never thought were possible. Your program was exactly what I was looking for when it came to weight training; a step-by-step approach to working out that didn't leave you guessing. It’s amazing how much it can grow and become stronger in such a short time, but what does it need to do this? The difficult, lengthy trial-and-error period taught me that supplements are completely worthless, and educated me on the right way to build muscle mass naturally, which lead me to writing my MuscleNOW program.
I gained 65 lbs of muscle, and the compliments I receive send my confidence through the roof.
I'm 20 years old with the best body in my gym and probably one of the best (non steroid) bodies in my city. When I started college I began working out on campus but I wasn't seeing the results I wanted in my routine. I always thought it was a prerequisite to take supplements in order to gain muscle, but your program has taught me the total opposite. If you don't build more muscle mass than you ever thought possible, simply return the program within 90 days and receive a full refund, no questions asked! This was all done in the midst of the holidays, 2 weeks of downtime from illness, many more cheat days than what is allowed and yet, I was able to shed a total of 39 ? pounds in 4 months time by following the workouts and diet, even though I cheated and had to stay out of the gym from time to time!
I had tried spending two hours a day in the gym, several different diets, and countless supplements that promised to help me reach my muscle building goals. Although your program had given me all the knowledge I ever needed to be successful, I didn't sustain the drive and motivation to be successful. Send as many questions as you wish to Francesco (the author) and he will guide you every step of the way to your muscle building or fat loss goals! Try my program for a full 90 days, and if your body does not transform, I will refund all of your money. I say 'believe' but I really mean 'know' as I have 'done the impossible' on many an occasion and so have my readers by implementing my advice. If you don't meet your caloric needs through food, you tap into your 'stored calories' to do the job. Let's say a guy eats 500 calories less than what his body needs to get him through the day (his maintenance calories including exercise). Please note that it is impossible for fat tissue to directly turn into muscle tissue but you can trade that fat for muscle by using it for fuel.
On a high-carb diet, this is not going to be achievable by anyone except those very few genetically gifted individuals. As most of us aren't going from 'overweight' to lean, and we aren't restricting calories to 1000 or less per day, this is where we'll find relevant answers.
A low-carb group consuming just 1000 calories per day was observed alongside a group that ate absolutely nothing for 10 days. I'm just a regular guy who got his wish by continually learning and being my own guinea pig. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. Berardi knew all I’d have to do to gain weight was eat more food than I was eating before we started the experiment. If I didn’t eat enough food I could have trained as hard or as long as I wanted and not much would have happened. With only 28 days to gain 20 pounds, I had to look at every opportunity to take in more calories.
Berardi, we release a hormone called ghrelin about 30 minutes before our normal meal times, which stimulates hunger pangs and gets us ready for the upcoming meal. Return the hammer over the other side of the body and repeat for as many reps as possible in the allotted time. Once this second set is finished, perform side steps through the ladder using two feet in each box down and back up the ladder.  Once the third set is completed, start at the beginning and complete as many reps in the allotted time possible. Using the legs, lift the tire onto one side while keeping the elbows extended.  Turn the hands over and push the tire down as hard as possible.
Those were three of the places that had the highest body-fat percentage on the initial Day 0 test.


Shot and edited by the Emmy-award winning team behind Anthony Bourdain's No Reservations and Parts Unknown.
I’ve always wanted a look inside the programs of professional athletes, especially MMA. As the skinniest teen in my school, I was not surprisingly targeted by numerous bullies, often pushed into lockers and walls while walking to class, and dreaded going to school each morning. This, I was told, would make all the difference in how my body would react to weight training. It was horrifying trying to consume so much food, but nowhere could I find a way to determine exactly how many calories my body needed, so I figured just continue eating until I could eat no more. No other extracurricular after school activities were an option, as I had to get home as soon as possible so I could enter my basement workout laboratory to see what happens next.
After spending so much of my hard-earned money, I was left without anything new to show, other than an empty wallet. But, what's worse is that many of the sources I used to learn about supplements, such as bodybuilding magazines, were actually colluding with supplement companies, since the vast majority of their pages are filled with supplement advertising, paid for by supplement companies, or, even worse, some magazines are even owned by supplement retailers! I ended up burning 55 lbs of fat, which was more than I thought I needed to lose, and ultimately, I was left having gained 65 lbs of muscle, with very low body fat, using no supplements or drugs whatsoever. I had dedicated one summer to your system (approximately 12 weeks) and the results I saw were incomparable to any other weight training that I had done in the past. After reading your program I will never use steroids, because if I want to get bigger, I can, and if I want to get more ripped, I can, so I already have the success formula and I thank you for that.
Soon thereafter I became frustrated with my training regimen and began relying on pills, protein powders and virtually anything else I could get my hands on.
Just six months ago I started the program and I've noticed a world of difference not only to my physical health, but more importantly to my mental well-being. I am now on a path of fitness that will get me to that perfect vision of fitness that we all want to have! After seeing the testimonials paired with the 90 day money back guarantee, I decided that I had nothing to lose and purchased the system. One day after telling myself that it was now or never, I picked up your book again and started reading. I was on some training routines before, but it was only one failure after another, and results didn't want to come.
Since those stored calories are in the form of body fat, you therefore have to lose fat in order to build that muscle. For some reason, most people seem to forget that not all your calories have to come in through your mouth. Sure the fasting group lost more total weight, but the low-carbers lost almost twice as much fat! We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self. Once the 30 reps are completed, start back at the beginning with two hands for the allotted time.
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. And what you might do if you wanted to do something like this in a more healthy, sustainable way.
I'd actually check off the days in my calendar as they passed by, anxiously counting down to the end of the school year when I could distance myself from the negativity.
Just pick one up, scan through the pages, and this will become obvious, although at the time, I had no idea this was the case.I came to learn that most bodybuilding magazines and web sites are merely propaganda vehicles used to advertise supplements!
However, if it's muscle size that you are after, I personally don't believe that there is another program out there which is nearly as effective as MuscleNOW. Bottom line, anyone looking to either start or modify there own weight training program will definitely benefit from MuscleNOW. I hope your message gets across to the whole world of bodybuilders that you don't need steroids, only consistency and determination!
Most of the supplements I was taking had adverse side effects and provided no nutritional value past the empty promises printed on the bottles. The program has also convinced me to stop smoking cigarettes to make my running easier, and I also don't touch alcohol at all during the 5 days a week when I work out. I hope you get a chance to see my results so that they can inspire you to do what I did, which was to get off the couch and get to work!
As I turned the pages it was as if you were speaking to me personally saying "if you trust in my principles I will get you to where you want to be." I followed your guidelines EXACTLY as you instructed with regard to my diet and how I performed in the gym over the next twelve weeks and as anyone can see in my before and after photos I had DRAMATIC results.
Once all 30 reps are completed as fast as possible, start back at the beginning for the allotted time.
Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam.
Remember, this is a weight gain crash course designed for a fighter who might have to go up a weight class in a hurry. I felt utterly powerless to defend myself.My only potential escape from this living nightmare was to try and add significant muscle mass, which I knew would enhance my low self confidence, while simultaneously deterring my larger bully classmates from using me as their punching bag. They pose as "objective reviewers" of certain bodybuilding supplement products, when in fact, they profit off every supplement that they endorse.Pro bodybuilders are plastered all over fitness web sites and magazines standing next to a supplement bottle, implying that their award-winning physique was built through using the particular product photographed with them, but I learned that these bodybuilders are merely paid an endorsement fee to promote a certain supplement, even though it's presented in the advertisement as an unbiased testimonial. When diet and exercise combine, the body explodes in muscle size and strength, and the best thing about it is no supplements whatsoever, NONE! I had become consumed with products that were considered both dangerous and unhealthy and were costing me literally hundreds of dollars a year.
I achieved better results in 9 weeks than what I had achieved over the past year of working out and dieting. The questions that came into my mind were endless, while the bodybuilding programs and muscle articles I read just continued to recommend conflicting methods. In reality, that bodybuilder would look exactly the same whether he did or did not use the supplement in question, as the body you see in the photos of such endorsement subjects are the result of steroids and other drugs, not legal supplements. I felt like a celebrity because guys and women came up to me with questions and were wondering what I did to develop SO much in such a short time.
I never liked the idea of taking supplements and never did even before I started this MuscleNOW program.
I could go on and on about the side-benefits which surfaced that were completely unknown to me at the time, but for now I'd just like to give my sincere thanks to Francesco and his program for all the wonderful things it has done for me. I'm very happy to say that I did this without costly supplements that can often be harmful to your health.
I always thought that the risk of health issues greatly outweighed any amount of muscle built, and promised myself that I would only seek natural bodybuilding methods in order to protect my well being.But I didn't realize at the time that supplements could also destroy my health.
I have worked out for about a year and a half and have never had gains in muscle size and mass compared to what this single program has given me.
I truly believe MuscleNOW is the single most important investment I made since I began working out. It's hard to break bad habits but I truly feel now with my diet and workout structure, I am maximizing my potential. Thankfully, they didn't, but given that I did not build any muscle or burn fat while using them, they didn't do much of anything for me, except waste lots of my money and time. It far exceeded my expectations and I'm so thrilled to report that I have been permanently released from the shackles of costly supplementation and pills.
What is also incredible is that I have gained over 10 pounds of muscle mass to go along with the 13% decrease in body fat. An indirect result of your program is the confidence it gave me as a person in all aspects of my life and today I am better for it, so thanks!! And what's the best of it, I benefit from a lot of your advises also in other areas of my life! Yet, if I? had accomplished what I was seeking and found a supplement that actually added muscle or shed fat faster than was possible naturally, I would then be risking my health and well being, and that only crossed my mind after my failed supplement experiment. The information was very easy to understand, comprehensive, and most importantly effective. One can see very fast, that you worked real hard to put that material together into a wonderful working combination. It is now obvious to me that seeking a pill or powder to increase the rate of muscle growth and fat loss is a losing proposition, as I either find one that doesn't work (likely), or one that could destroy my life. The price of this program is a bargain to achieve the kind of life changing results that you will undoubtedly see if you follow the system as it is described.
Thank you for all of your assistance throughout the past months Francesco; I couldn't have transformed my body without your help. Because you have to have the right diet and exercise, not advice from some steroid bodybuilder.
I even got enlarged the part about consistency and stick it to the wall in my working studio.
I've personally had a lot of trainers in my life (spending about $200 a piece) and have never gotten the gains in strength, health, and most importantly pride that I have with your programs. So if you want to change how you look in the shortest amount of time and safely without steroids or supplements, then MuscleNOW is the answer.
All I got to to say is that there is no other bodybuilding program that comes close to what MuscleNOW can do. I want to personally thank you Francesco, not only for all the time and effort that you put into this system but for answering all my questions that I had.



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