When you lose the fun, passion becomes a burden. Like all things, we get used to routines, names and faces and even our own situation. We start to take things for granted or we stop trying as hard as we should because bliss turns to boredom. Next time you get under the bar, behind the pen or whatever it is that you do, remember why you started it. Why you are good at it, and why you are LUCKY to be able to do it!

We could be legless and not able to squat, blind, armless, or any number of things that keep us from our passion. Even the fact that I am able to type this and you are able to read it means we are better off than most. So my computers old and my office smells like old Chipotle….it’s still mine and it’s still part of my passion and dream to own my own gym and promote my own methodology and product. Thanks to you, people know about me and without all of you, I would be nothing.

Am I being cliche’? Sappy? Melodramatic? Maybe…maybe not.Maybe I’m just happy to be sharing an office and a business with a my brother from another mother and making something we have both dreamed of…maybe it’s my hormones or the moon or who the hell knows what and really…who fuckin cares….it’s just because I said so…

Well, I’m here to tell you that you don’t know shit. I don’t know shit. Most of us don’t know shit. We think we do, and yes, some of us may know a lot, but unless you’re constantly learning and proving yourself wrong, then you my friend, are not going anywhere but in circles.

I wanted to write this now while its fresh in my brain, because it happens to me often. I figure out, or rather, someone else shows me something new and I have a “duh!” moment. It makes me remember that, even with 14 years of under the bar experience and more hours spent with my nose in training books than I’d ever care to admit to anyone (lets just say I should have a pocket protector), I’m still just a grasshopper making his way through the world, trying to become a master. But, without a doubt, in 2 months, I think I’m the shit again, and I’m wrong. (Savor this moment, because I am one stubborn fuck and I very seldom admit that I’m wrong)

So the question stands, how do we keep ourselves from becoming arrogant fucks? Well, its simple, but it requires a lot of humility. First, you must seek out people who are better than you. That’s right… you need to swallow your pride and become a rookie again. I know, it sucks…. I’m going through it right now at Westside Barbell. I went in there seeking some help with my squat and bench and I found out that I suck at deadlifting… and squatting and benching. (By strong people terms… I’m still more awesome at all three than 99.9999999 percent of the population.. do the math)

You know what happens when you go into a place like that and people start giving you those little cues like “push your knees out” or “squeeze the bar with your pinky”? After enough repetition, something finally clicks and you go “duh!”. All of the sudden you have shit all figured out again… well, you think you do. Shit, even the way I’ve put on my wrist wraps is different now because I saw someone else do it a different way and I was like “wow, that works about a million times better and is so fucking simple”

I went through that 2 years ago when I started doing strongman (and I still do every weekend… blunt criticism is the name of the game, and I am more than thankful for that). I thought I was strong. I mean, I was stronger than everyone else in the gym, so why wouldn’t I be good at strongman? Oh wait, because my scope of knowledge about strength sports was limited to nothing but muscle mags and the shit that I unfortunately learned in the gym. (I’ve managed to replace most of that garbage with some good knowledge).

Now, you might be asking yourself “scope of huh?”, and I’ll explain. Before I started training for strongman, I had a limited scope of knowledge about strength sports, or, in lay man terms… my view (scope) of what being strong was, was small and warped. It happens a lot and its nobody’s fault, but when you’re stuck in a cave for forever, you think you’re an expert on shit because you’ve never had anyone tell you differently, because more than likely, you share the same scope of knowledge as the people around you.

Quick example, and an obvious toot of my own horn, but when I was the “strong guy” in the gym, what I thought was a lot of weight then, has now become not so much weight. Deadlift 405lbs? Pfffttt, chhhhh… how about my goal for an axle clean and press within the next six months…. whats the weight of the deadlift for that competition? oh, a mid sized car.

Ok, I know I’m sounding cocky as fuck, but in all actuality, that’s what runs through the heads of a lot of the people I train and compete with… I still find myself in awe of it when I go onto a forum of my fellow strongmen and they’re talking about how its “only an 800lb yoke” or you see guys that are 230lbs running with 350lbs in each hand. Recently, my scope has grown again, after witnessing several times, people benching over 700lbs. Its crazy, I know, but when you begin to grow and learn, it becomes normal.

And here is my last point. You need to be able to take criticism. Forget all that bullshit you learned in school about everyone being special. You’re not special… you’re just another dumb fuck who’s taking up my oxygen. You need to go into your trophy room and throw away all the trophies that say “participant” or “most spirit” because you know what? You didn’t earn them… participating in something isn’t an accomplishment.

I know, its a harsh reality and I’m a prick, but if everybody had more pricks in their life telling them the truth instead of blowing up their head like they’re going to be the next great fucking CEO (even though they can’t form complete sentences and use abbreviations like “lmfao”), then we probably wouldn’t have so many shitty people who think that the world owes them something.

So, in closing your honor, I had no clue that there were 15 illegal immigran… oh wait, wrong closing argument… In short, if you don’t have people that are better than you showing you things, giving you blunt criticisms and helping you to constantly grow, then all you can hope for is being good on a whim and that’s like sticking your dick in a glory hole… it might feel good, but most likely, there’s a dude on the other side of that wall.

In today’s world we are sadly missing one thing and that is the fear of things real rather than imagined. In short I feel the world would be a better place if we had more saber tooth tigers.

When we had saber tooth tigers there was the risk if one did not run fast enough or stand one’s ground with a mastodon femur one would get eaten. We were on the move, all the time. Day after day, week in, week out, year after year. The options were run, fight or become lunch.

Now we have devolved into a world where there is no passion to live. Sweater vest and Dockers attired fitness authorities have convinced us we must exercise all the time with caution. Never go hard two days in a row and never ever work the same body part two days in a row because something “bad” will happen. Let’s see – do you really think a saber tooth tiger would say, “OK I’ll wait until tomorrow to chase you down, would 10 am be OK?.” Or better yet, why don’t we imagine ourselves wearing a HR monitor and as we are being chased by a saber tooth tiger, stopping, turning and telling the tiger, “oops, sorry, gotta slow down, I can’t run any faster because I have exceeded my maximum HR as determined by 220 minus my age”. Crunch, crunch.

Diet has gone totally stupid as well! Lepus – like science nuns have convinced the world that a “sensible diet” and moderate and happy McExercise habits will produce a healthy population. Sure looks like that McNugget of advice is working well especially when we go into a grocery store and realize someone has abducted all the fit people! Hunter – gathers we are not, in our gas guzzling ESS-YEW-VEES, slurping down colas and burgers, eating endless bags of “baby carrots” (did you know that “baby carrots” are actually machined from grown-up carrots, a kind of Soylent Green vegetable world with Charlton Heston and Edward G. Robinson) and popping blue pills to get what should occur in our lives naturally. Stick a fork in Amerika and see if we are done, that’s what the saber tooth tigers are thinking right now!

Our fitness practice has become so far removed from what made us fit and let us survive thousands of years ago that it is no longer working. Standing on BOSU’s to workout when we can’t even first stand on the floor to correctly workout, attempting to replicate the landing forces of “running” on a hip sled, classes led by “instructors” who should consider placing a orange SMV triangle across the expanse beneath their “wasteland”, teaching bike classes outdoors in parking lots that look as though Woody Allen is using them as part of the filming of a remake of Sleeper, contrived and ridiculous buffoonery on wobbly boards to work the CORE…IF you were working on a whaling ship and your name was Ishmael.

Yes, science, please clone some saber tooth tigers. We would become a leaner world. Because that’s who would be left!

© CJ Ong, Jr. / The Crucible, 2010

We recently replaced 2 of our platforms with heavier duty versions. Here is how we constructed them. Our design follows the most popular theme out there, but we made 2 main adjustments. We cut handholds into the base to allow a degree of movability, and we only had access to rubber sections that were six feet long. Total cost for materials is about $200.

Materials List:

(1) 4x6ft rubber sheet, ¾ in thick

(4) 4×8 sections of plywood sheathing, ¾ in thick

(1) sheet of 4x8ft MDF, ¾ in thick

2x4ft section of scrap MDF (if you are making multiple platforms, just buy an extra sheet)

3 cans of liquid nails (plus application gun)

2lbs each of 2in and 1.25in coarse thread drywall screws

Tools: Drill and drill bit, Screwdriver, jigsaw, skillsaw, chalk line, measuring tape

Directions:

Take 2 of the plywood sections and cut handholds in them. You will be making 4 sets of handholds on the finished platform. On the 4ft end, measure about 12in from the edge and draw out rectangular handholds about 4in wide. Use a drill bit to put starter holes in the corners of the handholds. Use the jigsaw to cut out the handhold.
Cut down the MDF to size. The MDF is slightly longer than the plywood. Lay a sheet of plywood on top of the MDF and square them up. There will be a slight overhang on the long and the short side. Mark and cut off the overhang on the SHORT END ONLY (the 4ft end).
Make 2×2 sections of MDF. Use the scrap MDF you have to make (2) 2x2ft sections.
Lay the first layer. Lay down the plywood with the handholds cut into it and square it up. Apply the liquid nails with a ¼ in bead in an S-shaped pattern, paying special attention to the edges and around the handles.
Lay the second layer. Lay down the second layer of plywood perpendicular to the first (rotate it 90 degrees). As you lay each section down, square it up and put 1.25in screws in each corner to hold them in place.
Secure the second layer to the first. Drop chalk lines along each edge and perpendicular to the long end of the second layer. Drive in screws approximately 8 inches apart. The center chalk line will correspond to the seam between to two sheets in the first layer. Instead of dropping screws directly into this chalk line, place a row about 1in to either side to create a double seam. Drop 5 or 6 screws around the handholds in a horseshoe pattern to help reinforce those also.
Cut the rubber. Measure the midpoint of the 4ft end of the rubber sheet and drop a chalk line. Wedge a 2×4 underneath the mat. Use a box cutter to lightly score the chalk line. Keep working to deepen the cuts; the initial score mark should act as a guide. When done you will have (2) 2×6 sections of rubber.
Lay the top layer perpendicular to the second layer. Lay the 4×8 MDF sheet in the middle and the two rubber sheets on the side. There will be 2×2 gaps at the top of the rubber. Lay the 2×2 sections of MDF in these gaps. Square everything up and drop 2in screws in the edges of the MDF and the rubber. Be sure to make the screws flush to avoid snags.
Ready to lift!

Here’s the deal. If you have the talent and the desire, don’t make an excuse on why you can’t! Don’t blame it on your mom and dad, your diet, your homework, your friends or your girlfriend/boyfriend. Only you are responsible for the outcome of your life! If you fail, it was your fault. There is no great excuse. The facts will remain, that you were just too fucking lazy!

If someone hands you a great opportunity in something you want to be involved in, and you blow it….frankly, you’re worthless. We have become do accustom to being politically correct and give everyone a fair shake and no child left behind and everyone is a winner..blah blah blah….sorry…WRONG! You’re dumb, you’re lazy, you’re fat, you’re ugly and you’re not talented. Suck it up and face reality.

BUT…and here is the big but…if you do have the talent…will you waste it? What are you willing to do, outside of the unethical, to ensure your success? Will you suck up to the shitty diets, the insane work schedule, the fatigue and body aches, the time away from home, the constant comments that your selfish and self centered…what are you willing to endure in order to be the best at something?

There is no easy road to victory and there is no magic pill or shot that can make up for what you lack in talent. If you have the ability, buck the fuck up and make the sacrifice. Don’t be the genetic waste so many are.

The rings are a more “sporty” movement and are very hard to master if you are not a competitive gymnast. But what about the bar? I’ve known people that could knock out 30 ring muscle ups in under 5 minutes but couldn’t do one single bar muscle up. This tells me that they cannot get over a wall if they need to.

I have been on countless Marine Corps obstacle courses and the BUD/S O-course several time, never once did I have to get up and over an object that was not solid and immovable. Since my discharge, I have still yet to see anything requiring me to get over a dynamic object outside of a gym, so why would I solely train for that ability if the other is lacking?
Yes, both have their positives, but their does come a point where practicality and common sense must rule. Skew your focus a little bit and learn to get over a wall, especially if you plan on entering any branch of the military.

Next, how many of you can reach down and touch your toes without bending your knees? How about placing your palms on the ground? If you can’t do that, your deadlift will never reach its truest potential. There was a point when I could not pick something up off of the ground without having to squat because my hamstrings were that tight. What was the result of that? My deadlift went from 425 pounds to about 365 pounds with a major struggle to get that up. I realize that in this arena 425 pounds is nothing special, but a 60 pound decrease is significant to any lifter.

So, how does the side press help to correct these issues? One, when bent over the lifter’s legs should be straight leading to a stretch in the hamstrings. As the girevek is standing up they better be ready for a muscle burn in their love handles, and with a weight overhead the arm should be vertical giving the stretch in the shoulder. If the legs can’t stay straight or the arm absolutely vertical, then the lifter SHOULD NOT increase in weight. Start out with no weight at all and then gradually increase the weight as you gain the strength and flexibility to do so. Swallow your ego and be smart with your training.

Start out by cleaning a kettlebell up to your shoulder, it doesn’t matter which arm because you’ll switch when you are done. Now from here your feet should be in a classic squat stance or the proper stance for a kettlebell clean. If the kettlebell is in your right arm you will turn both of your feet 45 degrees to the left keeping your heels in the same spot. Obviously, if the kettlebell is in the left arm your toes will point to the right. This is your starting position. From here, with a straightforward gaze push your hips back at a 45 degree angle towards the kettlebell. So if I have the kettlebell in my right hand I am pushing my hips back to the right. Next turn your head and start looking up as you begin to press the kettlebell STRAIGHT upwards. Never, ever, ever, press in any direction other than completely vertical. Hold 53 pounds out at a 45 degree angle and tell me how long you can hold it before you become fatigued or something tears. Don’t actually do it, I’m just proving a point. While you are pressing vertically your free hand is reaching towards the ground towards the inside of the plantar (sole) of your foot. You will keep pressing and reaching until your arm locks out and your free hand touches the ground with the legs straight and your pressing arm vertical. Your hand should touch the ground at the same time your elbow locks out. Following so far? Good, now it gets really fun. While still looking straight up at the bell and with a fully extended arm stand back up returning to your original position with your arm locked out overhead. As you stand, go in reverse order as your descent. Come up, then once almost fully erect, bring your hips back to where they should be. Only after standing all the way up will you safely lower the kettlebell to your shoulder to repeat for the specified number of reps. This entire movement is to be done with precise control and a focus on technique and execution. Never sacrifice form for weight in this movement and never allow your back to loose its arch.
Mastered that? Great! Let’s improve upon this. Put another kettlebell in your free hand. That will make standing up harder to do, thereby working your core musculature more. Want to throw some balance into it? Grasp a barbell in the center of the bar and press with that. This is best done from a rack. Note that this is an even more advanced movement than using a kettlebell and should only be done after you are very competent with the kettlbell. I’m talking months of practice.
How will this improve my deadlift? When we break this down into its simplest form, this is a straight legged deadlift. The major difference here is that your center of gravity has shifted from your S2 vertebrae to probably somewhere at and slightly behind your pressing elbow. 16 kilos (35 pounds) will never work your lower back more. So, after PR’ing on your 1RM deadlift I think it would be safe to assume that your lower back might be a little stiff, weak, and sore for at a very minimum 3 days. If we look at the Law of Accommodation, we’ll see that after so many repeated efforts at the same movement your bodies will eventually accommodate to the resistance and the gains will dimish. This is just another tool to throw in your tool box to help break up the routine. Dan John, in Pavel’s book “Enter the Kettlebell” has stated “Power to the People! Had all the earmarks of a perfect program: Do This. And, ‘this’ was deadlifts and side presses”. I‘ve also read from Pavel once before of one of his pupils (please forgive me as I cannot find the article anymore and do no know the name of the girevek) that was able to deadlift 405 pounds with just kettlebell training. To paraphrase Pavel “405 pounds is not impressive by Powerlifting standards, but when only kettlebells were being used, that says something.”
Next, for the overhead squats. Shoulder flexibility aside, This movement requires a tremendous degree of hip and lower back strength. If you even attempt 15 reps at the heaviest you can possibly lift you will feel this around rep number 9. Now the side press is helping us in three areas as opposed to two with the deadlift: Shoulder strength/mobility, lower back strength, and hamstring strength/flexibility. All are critical to the OHS, lack in one area and you’ll never hit your full potential.
Side Presses have become a staple in our program and will remain as such.

While he’s managed to program some hellish workouts, he’s brought so much more to the table than a few good workouts. He sat down with me and discussed specific goals in the gym, nutrition, life stresses and well pretty much every aspect of my life. He checks in twice a day to make sure I’m feeling ok, eating right, basically making sure I’m staying focused on the goal.

It’s amazing the effect that a having a committed coach has to my desire to produce. I know he’s 100% committed to my success making me want to repay that commitment with effort. Beyond effort alone, Ty has proven his knowledge of training elite athletes giving me further trust in his methods. I have no doubt that by following Ty’s model I’ll become a ‘beast’.
I challenge anyone out there to do one workout with Ty at The Gorilla Pit, and let me know when you’re going so I can watch you suffer.

Kate ‘killer’ Rawlings

Coca CrossFit

Peaking at the proper time is also a large factor in meet success. To get stronger we must lift heavier loads, but at what point? And when is it too much? When I was first introduced to circa max training for squats, my lift did nothing but rise. But after about 5 years or so, squatting started to become stronger in the circa max (with heavy bands) than what showed at the meet. We are now experimenting with stability, circa max, box squatting and free squatting in variable orders to drastically improve our meet results. Just remember that you can have all the ideas in the world, but all that matters is the meet numbers. Don’t be a gym lifter with your biggest lifts being in non platform situations.
Another big issue is gear. Gear has changed our sport forever, whether you believe good or bad, it’s probably here to stay. We have many phases through the year where gear is phased out; more muscle work is phased in. This is good for a mental break from heavy weights while still building muscles and staying in shape. Training in gear year round will eventually never get you any better or become hurt. People that train raw all the time never get used to heavy loads, and have problems with the execution of lifts at meets. So a happy medium must be employed.
Please note, that you should have all of the gear (suit, briefs, training briefs, bench shirt etc) that you plan to use for the meet already available to you for training. Too many lifters changed gear too close to a competition with little or no experience in the suit or equipment. (DON’T DO THIS)

With all of the above considered here is an example of a squat cycle. Heavy day only

15weeks or more out
Almost all of your training should be done raw. You would be surprised to notice how much bigger and stronger your legs, chest, and hips will become doing this. Training raw allows the muscles to get all of the work, therefore grow. Adding the gear after this point will allow constant progress in your strength gains.

15week or closer
Your training now should include briefs, belt, and the start to phase in your squat suit, and wear knee wraps occasionally.

These numbers are based on a 1000lb squatter for the simplicity of the math, but will work from 500lb squatters all the way up if percentages are followed correctly.

15 week squat cycle for meet prep (not including assistance exercises)
Week 15 (hyp technique)
After warmups 6×2 w 35%weight and 35% band tension (example 1000lb squatter would use 350lbs and 350lb of bands) off a slightly below parallel box briefs and belt only

Week 14 (stability)
After warmups 8×2 with 40% weight and 20% of fully suspended chain training briefs and belt only no box

Fully suspended chains means that chains are on the bar but never touch the ground
Week 13 (strength) perfection of setup

After warmups work up to a heavy double with 50% of band tension on the bar try to achieve 6-8 sets (example a 1000lb squatter would use 500lb of band tensions and do 135×2, 225×2, 250×2, 275×2, 315×2, 350×2, 405×2) off a parallel box with competition briefs and belt only
Week 12 (unload) utilized to keep overtraining to a minimum)
Warmup to 50% of real weight and use 2chain 500lb squat or less 3chain 800lbs or less and 4 chain 800lb plus of 1-RM for 8×2 on a slightly below parallel box training briefs and belt

Week 11
After warmups work up to 70% full gear w light wraps no box to dial in form, you may not break parallel, but setup and balance with no box etc is the goal.

Week 10 Hyp/technique
After warmups work up to 60% of real weight and 2chain 500lb squat or less 3chain 800lbs or less and 4 chain 800lb plus of 1-RM for 6×2, then do 2 heavier sets adding 10% of weight each set for 1 rep using a slightly below parallel box training briefs and belt

Week 9 Stability
After warmups use 40% of real weight and 25% of suspended chain NO box training briefs and belt

Week 8 sticking point training

If you have been lifting/competing you should know where your sticking points are in the squat. You will need to set chains or straps that hold the bar from going down any further and gauge your sticking point (usually 1-2in above parallel and for some at the bottom). Then use competition briefs and belt only and work up to a paused max. Rest the bar in the chain for a good 2seconds.
Use real weight only, and remember to pause. This will build starting strength at your weakest point.
Do all singles and work up to 1-RM

Week 7 weakness training volume

Choose either safety bar, or cambered bar squats for your work on this day

Saftey bar (if you notice your upper back is rounding while squatting)

Cambered bar (if you notice your balance and stomach tightness is an issue)

Use a 1in below parallel box with training briefs and belt

After warmups do 8×2 with 40% on sets 1-4, then 50% on set 5, then 60% on set 6, and 70% on set 7-8. (these percentages should be based on a brief and belt max)
Week 6 Meet specific
Full gear, no box, work up to opener use full depth commands starting at 70%
Example (a 1000lb squatter would warm-up to 315 then put briefs and belt on, then warm up to 500 then put suit bottoms on, then warm up to 700 then put straps up.

Do 750×1 full gear, then 800×1 full gear and commands, then 850 full gear and commands then 900 (opener) or so full commands.

Week 5 unload
After warmups Use 50% of real weight and 25% band weight for 4×2 on parallel box with briefs and belt only

Week 4 Circa Max on slightly below parallel box

Use 40% band weight and warmup slowly (competition briefs and belt)

After warmups do (these percentages are the real weight on the bar)

4×2 with 35-45%

1×1 w 48%

1×1 w 50%

Week 3 Circa Max on slightly below parallel box

Use 40% band weight and warm up slowly (briefs, suit bottoms, and belt)

Do all singles

After warmups do (these percentages are the real weight on the bar)

30%x1

40%x1

48%x1

52%x1

57%x1

60-62%x1

Week 2 Download
Work up to 60% in full gear no wraps to work on technique

MEET WEEK

This style of preparation has allowed many of my best training partners and myself be some of the most respected squatters both in depth, and in ability to lift massive weights. Hopefully this program can give you some ideas on how to get strong, do it smart, and make progress.

Personally, when it comes to gaining weight, it should be common sense, eat more than you burn, but… for some reason people can’t grasp that concept. Eating a lot means, A LOT! 3 big meals a day won’t cut it. You should shoot for more like 7 big meals a day…. lets just say, you should never not be full.

Now, before I get into my rant, you’re probably wondering whats up with my new writing style.. ie, short and choppy sentences. Big Lou Costa told me that paragraphs don’t keep people’s attention, so I’m giving this a shot… I think he’s doing it to sabotage me because he’s jealous that I’m a lot more better looking than he is, but who knows.

Anyway, back to binge eating.. err, bulking. I know you think you eat a lot and for some reason, be it genetics, or otherwise, you just can’t seem to gain weight. I’m gonna take a guess and say that you eat like a bitch… a whiny bitch at that. I’ll give you my top 10 foods and then I’ll write up a sample menu based on a 200lb guy and hopefully, it’ll give you an idea what I mean by eating a lot. These will be in no particular order.

#10- Whole Milk
Whole milk is awesome.. I mean, 150 calories per cup, some good testosterone producing saturated fats, some sugars to refill your glycogen, and lets not forget, a great source of complete protein. Shit, just a half gallon a day is an extra easy 1200 calories. If you’re lactose intolerant, get the lactose free version, or just deal with it… pussy.

#9- Oatmeal
Another great, calorie dense food, full of nutrients and fiber and will keep you fueled for those long hard days in the gym… but if you need someone to tell you how to get big, then your workout probably sucks anyway.

#8- Ground Beef (or any other type of meat)
I don’t care if its 80/20 or 95/5…. just eat red meat. I like ground beef because its easy to cook and extremely versatile, but all meats are welcome.

#7- Eggs
Eat the whole god damned thing. Mother nature wasn’t stupid, thats why she made eggs with a white and a yolk. The yolk is so damn nutrient dense, its ridiculous. Oh yea, forget about all that bullshit you learned about cholesterol and how its bad for you, nothing could be further from the truth…. sugar causes heart disease, not fat and cholesterol.

#6- Heavy Cream
Again, just some good animal fats and calorie dense. You should really eat fat with your protein because they work synergisticly. Think about it, mother nature isn’t an idiot.

#5- Green vegetables
I know what you’re thinking, “they’re not full of protein and calories! how can they be good for bulking?” Because you need to eat your fucking vegetables. You still need to have a balanced diet and get your vitamins and say your prayers, brother!

#4- Nuts
Again, full of fiber, protein and good fats that will keep you fueled and give you some good calories. Plus, there have been studies shown that people who eat certain nuts are less likely to die prematurely… whatever the fuck that means.

#3- Fatty fish
Salmon is my favorite. Make sure you get it with the skin on…. want to know how to make the skin taste like bacon? Heat up some oil in a frying pan (preferably olive oil or coconut oil) and butter the skin side of a salmon filet… don’t be a bitch with the butter either. Put it in the frying pan so the butter and oil hit each other, cook till its pink halfway through and then flip and cook to your desired doneness…. the skin will be your new favorite part. Oh yea, its also full of fat and protein… notice all the good healthy whole foods that are dense in protein are also full of fat… again, thats nature telling you something.

#2- Yogurt
Yogurt is good because not only does it have some good complete protein, but it also has little friend guys that like to keep your gut in check. Plus, who doesn’t like yogurt? Communists, thats who.

#1- Whey protein
You need protein and its a great way to add extra protein into your diet. Plus, there is a myriad of other benefits whey protein has for your body. Just take my word for it.

Wow, coming up with 10 foods was harder than I though. Really, any food is good for bulking, as long as its nutrient and calorie dense and you’re focusing on protein! Protein is our friend, but you knew that already.

Now, here is a simple meal plan I would do if I was a 200lb guy trying to put on size.

First, I’d make sure I was getting at least 2 grams of protein per pound of bodyweight.. so thats 400 grams per day.

A lot of people say that to gain weight, you need to eat at least 18-20 calories per pound of bodyweight a day. I personally, find I can gain a lot of weight with a significantly lower number. But lets start with 18 calories per pound, per day. Thats 3600 at the MINIMUM you should get a day. I’m not going to get into any fancy numbers, but I would focus on protein and let the rest of the macro nutrients fall into place… you’re bulking, not trying to rub yourself down with oil so you can fit into a speedo… although, that might go hand in hand for some of you.

Sample Menu

Meal 1
4 hardboiled eggs
2 cups Oatmeal
16.oz Whole milk with a scoop or two of whey protein mixed in
(You could also just mix the whey protein with water and add a cup or two of yogurt here)

Meal 2
2 cups whole milk
2-3 scoops whey protein
1 Tbsp. mixed nuts

Meal 3
12 oz. ground beef
A sweet potato with some butter
a cup of Broccoli

Meal 4
2 cups whole milk
2-3 scoops whey protein
1 Tbsp. mixed nuts

Meal 5
12 oz. Salmon
Sweet potato or regular potato with some sour cream or butter
Spinach salad with your choice of salad dressing

Meal 6
2 cups whole milk
2-3 scoops whey protein
1 Tbsp. mixed nuts

Meal 7 (Switch it with any meal for your post workout shake)
3 scoops whey
70-80 grams waxy maize
5-10 grams creatine

This is a simple 6 meal diet plan. There is a half gallon of milk in there and tons of protein. Notice there aren’t any processed foods in there and that its low on sugary products. Yea, potatoes are starchy, but it ain’t a fuckin slurpee. Should you eat like this forever? Absolutely not, but if you eat like this for 12 week consistently, rock it in the gym and you don’t gain weight, then I don’t know what to tell you

Also, drink lots of water. Water is your friend and dehydration is bad…. and on that note.. I’m going to bed… peace out bitches.