Dave Summers - Bodybuilding And How To Gain Weight Fast

What does it feel like to be jacked?

I can tell you in a single word: it feels incredible .

Being very strong and taking up a lot of physical space changes the entire way you feel about yourself and the way that others perceive you as well. Suddenly, you become a physical presence and people cant help but sit up and take notice. You become indomitable, immovable and powerful and as a result, everything you say has more weight and more gravity to it.

People listen .

Bulking changes other things too. When you feel that powerful and you notice the way people start treating you, you cant help but feel far more confident too. This changes the way you walk, the way you hold yourself and the way that you present yourself. You walk like someone unstoppable and that only increases that sense of presence.

And then there are all the direct and practical ways that gaining muscle changes your life. You start to win play fights with your mates, you become better at sports and people start asking you to help them lift things.

You know, its just a great feeling to be thought of as someone capable and powerful instead of being the little guy who is the butt of jokes all the time!

And being jacked also helps you to get attention from the opposite sex. You look amazing in all your clothes you can fill out a suit and your arms pop from white vests and all that power and confidence is simply highly attractive to people.

Youll even find that you start getting your way more in work and in the rest of your life, as people start to take you more seriously. That, and physical prowess correlates with improved brain power, you can expect to start thinking better too!

But maybe youre not bothered about all that. Maybe youre simply looking for a way to bulk up so you can become stronger and better at your sport. Perhaps youre a bodybuilder?

Whatever the case, this book is going to act as your ultimate guide. Here, you will find everything you could possibly need to know in order to GROW and youll be given simple, straightforward steps that you can follow to do that.

And the difference this time is that were going to organize it all in a way that actually works . No more half-hearted attempts and no more disappointments. The science is simple, all we have to do is put it into practice

What You Will Learn

This really is a science and not an art. The way you go about building muscle is very simple and once you know the formula, its a simple matter of following it through to completion. Theres no mystery to this formula either its something that athletes have been using for decades. All were going to do thats a bit different, is adapt that bodybuilding formula and make it a little more adaptable so that you can fit it around your busy schedule.

Heres what you will learn, specifically:

• What your genetic potential for gaining muscle is
• How to eat for bulk
• How to fit your eating plan around your lifestyle
• How to eat big while saving money
• The secret to staying (relatively) lean while bulking
• How to increase your strength massively
• The optimum amount of training and way to train for building muscle
• How to dress to look stronger
• How to focus on the muscles that will create the biggest visual impact and strength gains
• How to train and bulk from home
• The best supplements for accelerating growth

And much more!

So get ready lets do this!

Before we dive into how youre going to bulk, the first thing we need to do is address your current state. That means well be looking at your current muscle mass, your height and how much muscle youre likely to gain. Well also be looking at the metabolic demands of your body, which will tell us how many calories youll burn in a given day. Thats going to be very important for building muscle, as we will see in a moment.

So for now, were going to start by assessing you and your current situation. Well find some numbers to put to your name and while it might all seem a little random, stick with it. In the chapters that follow, these numbers are going to serve as your guide. Knowing yourself is crucial when it comes to gaining muscle!

So first, lets calculate your current body fat percentage and lean mass

Finding out how much you weigh is very easy: all you need to do is step on a set of scales and youll be given a precise number denoting your weight.

But that on its own is not a particularly useful metric because it doesnt actually tell you anything about your muscle. Anyone can be big they just have to eat huge amounts of cake! But youre not trying to get fat, youre trying to get jacked . That means youre interested in adding muscle and thats why you need to know just how much of your current mass is muscle already.

So to do this, youre going to step yourself onto a set of scales and get your weight in llbs. Done that? Im 176.4lbs at 58 by the way, so Ill be playing along with you.

Now, you need to work out your body fat percentage. This is the percentage of that weight that is accounted for by subcutaneous fat (the fat underneath your skin). And finding this number is fortunately very easy all you need to do is to measure the thickness of your skin which will include that layer of fat.

To do this, you need to grab a pinch of skin from the side of the tricep. So this is the spot mid-way between your shoulder and elbow and on the outside of your arm around from the bicep.

Measure this and then use the chart below to get your current body fat percentage:

This is a rough estimate of course but you can also get an idea by looking at photos of people at different body fat percentages. If you can see abs but arent covered in ripped veins, then youre probably between 13-10% body fat. If you can see all the striations and the veins, then youre sub 10%.

Find a number that you think is a fair estimate and then subtract that percentage from your current body weight to find out what you would weigh if all of your body fat were to be removed. If you weighed 100lbs and your body fat percentage were 10%, then you would have a lean mass of 90lbs. For me, that number is 158.76lb because I have 10% body fat (approx.).

Now its actually possible to get some more very interesting information from these numbers, which is your FFMI. Thats your Fat Free Mass Index, which is like a body mass index but a lot more accurate because it differentiates between muscle and fat.

And whats more, is that there is an upper limit to what your FFMI can be naturally without using steroids or other performance enhancing drugs. This is good because it lets us see just how much stronger we can get!

To work out your FFMI, all you need to do is use the following equation: