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admin | Natural Testosterone Replacement | 04.10.2014
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?
First of all - don't worry you can make changes to improve on this and you are young so you do not have a long life time of habits to contend with. I would not go on a "diet " per say, you need to make permanent changes to see permanent results - which is why diets fail time and time again. I would advise you to start by drinking 3 litres a water - this a lone will help you feel fuller and eat less - often we confuse thirst for hunger. Courtney GraleyAssuming heavy work out 5-6 x per week, that brings you to a total of around 2800-3000 calories per day.
JamesNot to mention both competed in the golden era where steroids were openly discussed and used to their full extents. RobynIt says that my body fat is 26% but I know that's not right because my stomach is flat and part of my obliques are visible. PhillupIt just means you have a big ass where with women it goes to legs, stomach, and ass. JennyI currently weigh 130 and I did the calculations above I have 29.58% of body fat how much weight do i need to lose??
When I graduated from high school, I was 5-foot-10, 150 pounds, and stuck in a rough patch.

As a smaller guy with nobody to watch my back, I was physically unable to defend myself against larger bullies.
I experienced many physically and emotionally damaging issues during this time, but acquired the motivation needed to make a change.
My life started improving and I decided to take it further and get a coach (Denny Kong) when I moved to a UFC gym after training for a little more than a year. Every day is stressful in a mental, physical, and financial sense, but I love what I do and have no regrets. Coach and I change my training regimen week by week to confuse the muscles, but this particular plan is the foundation of what I do. Leithyo adrian i'm now 75kg i'm eating a Mass Gainer protein i want to get my weight up to 95__110kg ofc without being a faty :p for sure all what you writed helpd me but thr r few stuffs i would to know about like for example what are the foods that have in Carbs (well atleast the ones with highest % ) and about eggs i heard we should eat only the white of the egg is that right or it's fine if i eat the whole egg ? Now, I'm in Canada so I maybe I'm looking at this the wrong way, but is it even possible to drink 25 cups of water per day as a normal lifestyle? Do the slower digesting carbs like oatmeal give the constant bigger, fuller pumped look or would you recommend times when fast sugars will give the pumped look? By the way, so far this is the most useful site I've come across many, many as I'm big on research.
You should watch some videos of Elliott Hulse on youtube and see what he has to say about some of your workout questions, he's very knowledgeable about workouts and the way the body reacts to lifting weights. Adrian Bryantyou can't use the same weight someone else uses and expect to get the same results. Rob Kardashian is fed up with being overweight and has teamed up with celebrity trainer Gunnar Peterson (who also trains Kim and Khloe) to slim down once and for all.
Gunnar said Rob texted him as soon as he arrived back home in Los Angeles after ditching Kim's wedding in Italy, saying he's determined to get fit. Gunnar, creator of Core Secrets: 25 Minute Full Body Workout, helped Khloe lose 30 pounds last year. Rob's family and friends are reportedly concerned not only over his weight, but his mood swings and depression. The 5-foot-10 Rob, who reportedly weighs more than 260 pounds, has made no secret of his struggle to slim down. Rob's weight has been a running theme on "Keeping Up With the Kardashians" for the past two years.
Rob had a rippling physique when he first starred on Keeping Up With the Kardashians in 2007. Lifeguards offer safety tips for families visiting the beach this summerSchool is out and families are headed to the beach for fun in the summer sun, but a carefree excursion to the shore does not mean that safety should take a back seat. Flowers hold clues to your personality: What your favorite flower says about youSummer is the supreme stress-relief season with longer sunnier days, outdoor activities and delicious local fruits and vegetables to reduce unhealthy sugar and carbohydrate cravings.
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.
I think that’s a decent estimate, but it’s hard to determine how rigorous you are working out. The body fat % calculator says that I am 36% body and need to lose around 20lbs (I weigh 169) to see any abs.
You can be a sumo wrestler who is over 300 pounds and be a gifted athlete (fit), perhaps healthy as a horse, but also incredibly obese at the same time. I'm not worried about that other than my ass is flatish and all my fat is stored in my stomach.
I tried to find my athletic passion through basketball and track, but never became great at either because I never felt the satisfaction I searched for in them. I was accepted into college and determined to be a different person than I was in high school.
He helped me by being a cool friend and teaching me to tighten my diet and increase my training intensity.
I take 5g of creatine before my workout, and then 5g of creatine mixed with 25g protien powder after the workout. When I was going through high school I almost weighed 300 pounds but I have lost 80 to 90 pounds and ever since I have been trying to gain muscle to replace the fat that I used to have is there anything I can eat drink or take that will help me with some massive muscle gain. Sources said Rob was depressed and embarrassed over his 100-pound weight gain and felt uncomfortable around the slim, attractive guests at the star-studded ceremony. Peterson said he'll put Kardashian though intense daily, hour-long workouts that will include cardio and resistance training.

He also trains Kim Kardashian, who lost 56 pounds in six months on a low-carb ketogenic Atkins diet. Rob's sister Kourtney recently remarked that Rob's serotonin levels were dangerously low on "Keeping Up With the Kardashians." Low serotonin causes depression, anxiety and other mood disorders. Rob's weight has made numerous headlines, as reports surfaced that he was considering stomach-stapling surgery or going to fat camp.
On a recent episode, a doctor's visit revealed Rob was in danger of developing diabetes and kidney problems. He remained in phenomenal shape until 2012, when he went through an ugly breakup with singer Rita Ora. A graduate of the University of Pennsylvania, Samantha enjoys running, cycling and photography. 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. I'm a good size except I have lots of lower belly fat that keeps me from a flat toned stomach.
Due to my body shape, is it possible to actually see abs prior to a 25% body fat percentage? Female fitness models are in the range of 21-24%, and ripped athletes in the 14-20% bracket. I got pushed around, dealt with a broken leg, and was cheated on by my first and only girlfriend during my senior year. I looked at the muscular athletes and wondered how it felt to have that presence and the lifestyle that came with it. I read online articles and Arnold's Encyclopedia of Bodybuilding, and watched YouTube videos on training and motivation. People who are training for strongman competitions who need to lift heavy are doing exercises to increase their strength, ie: lifting as heavy as they can for shorter repetitions. Including the weight you use, so I can estimate the amount of weight I should decrease to, to get that bulky look. Rob's sisters Kim, Khloe and Kourtney have all expressed concern that his weight gain has made him reclusive and unhappy. 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.
Try and focus on eating fresh food not processed with no proportion of meat of fish if you include it in your diet being bigger than a packet of cigarettes - and then fill up on vegetables. If you are concerned you are eating too little, or too much, you may consider getting a BMR test using a metabolic analyzer. I've been watching what I eat and working out but I feel like nothing is getting me the right results and it's almost summer time.. I missed out on nearly every social event and resorted to hanging out in the library so I wouldn't be bothered. My friend who played football made a drastic change during one summer and put on significant mass.
People in the gym started commenting on my physique after a few months of training, which encouraged me to train harder.
My parents, brother, friends, and other family members now take their health more seriously after seeing my transformation.
But bodybuilders who need to look big and muscular do exercises like drop sets and supersets.
First, i don't believe in rehab or therapy, and second I'm a grown man and will work on myself when i choose. 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 am working on losing 10 lbs but according to this calculator I am over 35% fat and therefore obese.
The Calorie Calculator will find out your weekly calorie need after analyzing your age, gender, height, weight, and the level of activity you undertake usually.
I suspect your lean body mass is a little lower, and your body fat a little higher than you think.
That being said, you said you want to be fit, and fitness is usually defined as the ability to perform physical work. Also how can I get rid of a little bit of this fat poich on my lower abdomen so I can acctually have definition but not a six pack? This was the best lesson I could've learned because it taught me how much I needed to eat to continue my transformation and yielded impressive gains.
Because the guys in my weight group say I'm weak or something but they r benching like 10Ib over their weight.
That being said, your goal would to get below 122 pounds while not losing any more lean body mass. If you don't want to spring for a trainer, find a gym partner who can at least help you get started on doing total body exercises like squats.
Click Here to lose weight (burn fat) and build muscle at the same time but… Start here If you're extremely overweight.

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