Bony To Beastly - eBook

✍ Scribed by Marco Walker-ng, Shane Duquette

• Tongue: English
• Leaves: 153
• Category: Library

✦ Synopsis

THE MUSCLE-BUILDING PROGRAM FOR SKINNY GUYS
We'll teach you how to gain 20 pounds in the next 20 weeks, even if you have the metabolism (and stomach size) of a hummingbird.
Our workout routine and tutorial videos were made by Marco Walker-Ng, BHSc, PTS, PN, a certified strength coach with a health sciences degree who's helped college, professional, and Olympic athletes bulk up. He's also coached doctors, college students, grandfathers, and over 10,000 naturally skinny hardgainers. He's naturally skinny himself and has personally gained 70 pounds at 10% body fat. He also helped me, Shane, gain 55 pounds at 11% body fat in a little over 2 years. All of it natural.

✦ Table of Contents

IntroductionGoals & Expectations
What a Muscular Physique Will Do For You
Chapter 1: Take One Last Look at Skinny
Chapter 2:The Bony to Beastly Philosophy
Chapter 3Training Fundamentals
Building an Impressive Physique
Strong, Functional & Aesthetic Posture
The Importance of a Strong Core and Posterior Chain
Proper Technique—Lifting Like an Athlete
Muscle-Building Habits & Lifestyle
Chapter 4:Muscle-Building 101
Training for Rapid Functional Muscle Growth
The Big 5 Muscle-Building Cues
Chapter 5Eating for Muscle
Naturally Produce More Testosterone & Build Muscle
Why You’re Little
Reprogramming Your Skinny-Genes
Healthy vs. Ethical vs. Muscle Building
The Power of Eating Raw—Sometimes
Balancing Nutrition & Training
The Calorie Algorithm
Adjusting Your Diet Based on Your Results
Is a Calorie a Calorie?
The Secrets of Nutrient Timing—More Muscle, Less Fat
Waking up Your Testosterone
Normal Meals (Steady Muscle Growth)
Peri-Workout Nutrition (The Most Underestimated Secret)
Muscle Meals (the Anabolic Phase)
How Much Protein do I Need?
The Perfect Day
Chapter 6Muscle Foods
The Best Proteins For Muscle Growth
The Best Carbohydrates For Muscle Growth
Fats & Anabolic Hormone Production
Chapter 7Supplements
The Best Supplements For Ectomorphs
Experimental Supplements
Money-Wasting Supplements
Chapter 8The Four Phases
Phase 1: Full Body Growth + Core & Back
Phase 2: Muscle Size + Strength + Symmetry
Phase 3: Maximum Strength & Size
Phase 4: Beast Mode (Hormonal Response, baby)