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  • Whoo! Spring break! Whoo! 2016 Spring break! Whoo! Ahh! Whoo! Spring Break! In this episode

  • you're going to find out how you can drink alcohol and party responsibly, of course,

  • and still make lean muscle gains. You're going to find out my top secret intra workout mass

  • builder that can help you pack on an additional 3 to 5 pounds every single month. And you're

  • going to find out about a top-secret anabolic window that is so powerful for your gains

  • that I call it Ronnie Coleman's Front Door. Let's get started. I hope you guys enjoyed

  • that intro. These people across the street, the construction workers, probably think I'm

  • literally insane because they see some kid holding a bottle of Hennessy, screaming at

  • the top of his lungs, 'spring break'. But I wanted just to emphasize a little point,

  • get you guys jacked about this video. Part one, I call it Party Gains. Now, back when

  • I was in college, even still to this day, I still like to party occasionally. I was

  • trying to lift heavy weight. I was trying to follow a good diet. And I just wasn't making

  • gains. I wasn't increasing my strengths and building muscle as fast as I would have hoped

  • for someone that was right in the peak years of muscle building, between the age of say,

  • like 20 and 25. Alcohol is by far the most catabolic, muscle-wasting thing that you can

  • do. So I came up with this little blueprint. Obviously, I know you guys are watching this

  • video, if you're between the ages of say, 21 - 25, probably even some guys under the

  • age of 21, you know, you're young. You want to socialize. You want to drink alcohol. But

  • at the same time you want to make gains in the gym. So instead of telling you guys to

  • never drink alcohol at all, I want to give you guys a powerful blueprint that's going

  • to allow you to consume alcohol and still make rapid lean muscle gains. So it's going

  • to be three parts. We're going to talk about what you do about an hour before you consume

  • alcohol and then what you do throughout the night, as you're drinking and partying responsibly,

  • of course. Then after, what you're going to do to soak up all that alcohol and turn your

  • body from a state of being catabolic back to an anabolic, muscle-building state as you

  • enter your sleep cycle. So getting into part number one. Now, this is so crucial. Please

  • do not drink on an empty stomach. Being a naturally hard gainer and a skinny guy you

  • are obviously at a genetic disadvantage to get really big and pack on slabs of muscle

  • mass officially, so the worst thing that you can do is just consume alcohol on a straight

  • up empty stomach. What you want to do is you want to get in a good combination of slow-digesting

  • carbohydrates and high-quality protein. Also, if you can get in a carbohydrate source that

  • has lots of potassium and electrolytes and minerals, they're going to help hydrate you

  • even better. With that being said, my favorite combination is grass-fed beef. Sometimes I'll

  • crack an egg or two over it for some added protein and also sweet potatoes and once in

  • a while I'll throw in a banana. Now, sweet potatoes and banana are really high in potassium.

  • As you drink alcohol, your body is going to become more and more dehydrated. Being dehydrated

  • is the worst state that your body can be in as you're trying to make lean muscle gains.

  • I would just fill up on about 40 to 50 grams of lean beef and have between 60 and 70 grams

  • of carbohydrates from sweet potatoes and banana. Step two, as you are partying responsibly,

  • of course, I really think that drinking clean is going to save you guys because you start

  • partying and you're taking shots of the sugary syrup and these cheap liquors, it is the worst

  • thing in the world for your body. My favorite go-to drink, if I'm still trying to get a

  • little buzz, party responsibly and not lose my gains is always a vodka water with lime

  • or a vodka soda. Now, soda water, obviously water. It's hydrating, so even though you're

  • drinking something that's dehydrating you, at the same time you're replenishing and you're

  • hydrating, so that's why my go-to is always a vodka soda or a vodka water. Obviously,

  • if you guys don't enjoy that, you could still do like a rum and diet Coke with lime or things

  • like that. Just try to really monitor your simple sugars and all that good stuff because

  • that's going to be really deteriorating for your physique. And most importantly, step

  • three, what you do after you get done partying responsibly is you want to soak up all that

  • liquor. You want to have a nice combination of fats and proteins and carbs and electrolytes.

  • It's going to further replenish our body. Here's my little realistic blueprint on what

  • you could do. Step number one, and this is no fail. Anytime that you are out drinking,

  • I guarantee you there is a pizza place that is open, so what I do is just so I can continue

  • the night, obviously you're out on a Friday or Saturday night, it's not realistic for

  • you to go home and eat a grilled chicken breast and some broccoli and some brown rice like

  • you're a robot. You're out socializing. You've got a little buzz on on a Friday or Saturday

  • night. So what you do is you have a slice of pizza. I always add in some high-quality

  • protein on top, so I'll get some chicken, maybe a Hawaiian pizza with some ham and pineapple

  • and I'll enjoy my pizza. So the pizza has some healthy fats that's going to soak up

  • some of that liquor. It's got some protein from the cheese and then any type of meat

  • that you add on top. Now, next up, when I get home I will chug a big container, a 32

  • ounce Gatorade. Now Gatorade, the simple sugars and the sodium and the electrolytes and the

  • magnesium in the Gatorade is awesome for preventing hangovers and getting your body back into

  • an anabolic, muscle-building state. Then also when I get home I will have some leftover

  • protein from something that I cooked earlier in the day. So I'll have some grass-fed beef.

  • I'll have some eggs. I'll have some high-quality chicken breast or turkey breast. But I'll

  • make sure I consume another 30 to 40 grams of high-quality protein. Then last but not

  • least, this is my secret weapon. I will replenish my electrolytes, so I'll actually have some

  • magnesium powder. They make this stuff called Natural Calm that's just pure magnesium powder.

  • Now, when you're drinking alcohol, you're actually becoming dehydrated, you're losing

  • your body's essential minerals and electrolytes that are so crucial for your function and

  • increase your strength and build lean muscle mass. So zinc and magnesium and potassium

  • are the big ones, so that why I chug the Gatorade and then I'll also have a drink with some

  • Natural Calm. It's just pure magnesium powder. It tastes really good. I'll have some of that.

  • Then I'll also take 3 to 4 ZMA pills, which is zinc, magnesium and vitamin B. That is

  • the perfect combination and if you follow that three-part blueprint, I guarantee you,

  • you guys can party responsibly, have a few drinks out on a Friday and Saturday night

  • and not lose your lean muscle gains. Part number two, a little hack that I've used over

  • the years to pack on weight efficiently is my intra workout mass builder. Now this is

  • really underrated because just consuming 400 to 500 super high-quality bodybuilding calories

  • throughout your workout, if you do the math, it takes a 3,500 calorie surplus to gain one

  • pound. If you're doing 5 workouts a week and you have a 500 calorie intra workout shake,

  • that's going to be 2,500 extra calories every single week. That's 10,000 extra calories

  • every single month that you are consuming. On top of that, it is going to skyrocket your

  • energy levels and your protein synthesis right in the middle of your workout. So instead

  • of waiting until right after you work out to have your protein shake, I recommend you

  • have an intra workout mass builder that consists of some simple carbs, some high-quality protein,

  • and some creatine, which actually gets depleted as you guys are going through your intense

  • workout. What I do is I'll take a 32-ounce bottle of Gatorade and I'll add in, or put

  • it in a shaker cup, or I'll have half the Gatorade bottle when I'm first starting and

  • I'll add some water to it. I'll add a couple scoops of maltodextrin powder and then I'll

  • also add in and I'll shake up some vanilla protein powder in it. So my favorite combination

  • is to use orange Gatorade and some vanilla protein. I'll add a little bit of maltodextrin.

  • I'll add about 5 grams of micronized creatine. And I have a 400 � 500 carbohydrate and

  • protein-filled mass-building shake that I'll start drinking throughout my workout. So I'll

  • start drinking it maybe after my first intense exercise and I'll continue sipping on it all

  • the way through the end of my workout. By the end of my workout, instead of drinking

  • water,which has zero calories, I'm drinking something that's rehydrating me. I'm giving

  • my body all of the amino acids that it needs to build muscle, replenishing my muscle glycogen

  • as I'm working out intensely and breaking it down and also feeding my body with creatine,

  • which is going to help me increase my strength throughout my workout, so that is the perfect

  • intra workout mass builder that can absolutely skyrocket your gains. Just to summarize, take

  • between 15 and 20 ounces of orange Gatorade, take a big scoop of vanilla protein powder,

  • add in some maltodextrin powder, add in about a teaspoon of micronized creatine and you

  • guys have my top-secret intra workout mass builder. Drink that every single time you

  • hit the gym and go for an intense workout and you guys are going to see some awesome

  • progress over the months and years. If the 60-minute window following your workout is

  • the anabolic window, this is so important I'm nicknaming it Ronnie Coleman's Front Door.

  • Now, what I mean by this is the 60-minute period from, the 60-minutes before you go

  • to sleep. This is so important for your lean muscle gains as a naturally skinny guy. You

  • have to understand that being naturally skinny, you have to constantly drip through your body

  • with amino acids and high-quality protein that's going to repair those micro-tears and

  • you always want to be in an anabolic state. Your body regenerates yourself when you go

  • to sleep, when you enter your REM sleep cycle. This is when you body secretes all these powerful

  • hormones, like testosterone and human growth hormone. What you do in the 60 minutes before

  • you go to bed is so important for your recovering efficiently. What I recommend you do is you

  • have a slow-digesting, muscle-building protein omelet. What I would do is I would take some

  • leftover chicken breast or some leftover ground turkey. I would throw about 15 to 20 grams

  • of that on a skillet and I would throw in some veggies, whatever I have laying around,

  • and I would crack 4 to 5 eggs over it. Now eggs are the perfect protein source for late

  • at night because they contain cholesterol and your body actually needs cholesterol to

  • build free testosterone and free testosterone is produced when you enter REM sleep cycle,

  • so it is so vital to get in some slow-release, high-quality protein right before you go to

  • bed. The chicken also has really high protein and cholesterol, so it is the perfect thing

  • to eat right in the 60-minute window of before you go to sleep. Now, if you don't have any

  • eggs lying around and you want the really quick version, you could also have some cottage

  • cheese or some casein protein powder. These are both slow digesting forms of protein,

  • but I always recommend you go with the whole-food version if you have it available. Now, next

  • up, I recommend you take 3 to 4 ZMA pills. When you're working out in the gym or you're

  • drinking a lot of caffeine or you're just going through mental and physical exertion

  • throughout the day, your body starts to lose magnesium. Now magnesium is probably one of

  • the most important minerals that I haven't really talked about in any videos. Magnesium

  • is so vital for building muscle and recovering and just feeling really strong and ready to

  • go when you go in the gym the following day after a really intense workout, so taking

  • some ZMA every single night is going to give you some zinc which is great for healthy testosterone

  • levels. It is going to replenish your magnesium and the vitamin B6 forms an awesome synergistic

  • combination that's going to help you guys recover. So I'll have my slow-digesting protein

  • omelet, I'll have 3 to 4 ZMA pills and that is how you make some lean muscle gains in

  • your sleep. So the compound effect of doing all these things, if you're a young guy and

  • you're drinking a little bit of alcohol and you're going through really intense workouts

  • and you want to build muscle in your sleep, just doing those three things in this video

  • are going to give you incredible progress and gains after even just 1 to 2 months of

  • this regimen. Hope you guys enjoyed this video, wanted to put together a really outside-the-box

  • list of things that you can really implement into your life right away and I also want

  • to be realistic about this stuff. I want to start giving you guys awesome advice that's

  • going to be realistic to your lifestyle. You guys aren't pro bodybuilders. You're not rigid

  • little robots that just eat chicken and broccoli and do your exact workout regimen every single

  • day of the week 365 days of the year. I want to start giving you guys more advice that's

  • going to help you with your exact situation and your lifestyle. So hope you guys enjoyed

  • this video.

Whoo! Spring break! Whoo! 2016 Spring break! Whoo! Ahh! Whoo! Spring Break! In this episode

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重量を置く方法:私は大学で体重を得るために使用される3スキニーガイの "ライフハック" (How To Put On Weight: 3 Skinny Guy "Life Hacks" I Used To Gain Weight In College)

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    happinessfr に公開 2021 年 01 月 14 日
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