This document provides instructions for how to build muscle and get in shape naturally. It recommends eating 5-6 times per day with 20-30g of protein per meal, sleeping 8-12 hours, lifting weights until failure while increasing weight every week, and taking slow-releasing protein before bed. A 1-month free workout plan is outlined involving exercises for chest/triceps, shoulders/legs, and back/biceps. Before and after photos show the author's transformation over 2 years following this program.

1. How to Get Big
There Are many people that have a dream to get in a good shape,build muscle but
don't know how or are lost. So I started this Blog to help people build muscle, get in
shape ,and loose weight Naturally. I got hundreds of emails asking me how I did it
and now I am going to tell you. Simple language will be used so that everyone
understands me.
^ ^
Since 04.2012 I am using the Muscle Maximiser
Workout Program
Go HERE

2. IMPORTANT !
1. Eat at least 5 times a day, 20-30 grams of protein has to be in every meal.
2. Sleep At least 8-12 Hours, your body grows when you sleep.
3. Lift weight to failure.
4. Use Heavy weights.
5.Before bed take slow releasing protein.
6. INCREASE WEIGHT YOU ARE LIFTING EVERY WEEK TO GROW BIGGER.
7. My New Diet can be found here Here !!

3. UPDATE :Currently I am using the Maximiser workout program,Which gave me
more gains than my own workout route Highly recommend it
It can be found HERE
What I did!
1. I ate 5-6 times per day every 2.5 hours(Click HERE for the Diet
Plan)
2. I Switched my workout plans every month
3. I added weight to my workouts every week
4. I trained until failure.
5. I've never spent more than 50 minutes in the gym.
6. I always warmed up
7. To get lean I used the Diet plan mentioned above.
FOLLOW THESE STEPS

4. THE TRANSFORMATION
Before Working Out 6 month's later
1 year later

5. 2 years later

6. 1 Months FREE Workout Plan
REPEAT FOR 1 month
Monday Chest and Triceps
Eat 20-30 grams of protein 40 min before gym.
Bench Press 4 sets 7-10 reps
Incline Dumbbell Press 3 sets 7-11 reps
Flat Dumbbell Flyes 3 sets 7-10 reps
Dips weighted 4 sets 9-12 reps
Cable Pushdowns 4 sets 10-12 reps
Eat 20-30 grams of protein right after training.
Wednesday Shoulders and Legs
Eat 20-30 grams of protein 40 min before gym.
Barbell Squats 4 sets 10-12 reps
Leg Extensions 4 sets 12-15 reps
Front Dumbbell raises 3 sets 8-11 reps
Side Dumbbell raises 3 sets 8-11 reps
Military Press 3 sets 8-12 reps
Eat 20-30 Grams of protein right after training.

7. Friday Back and Biceps
Eat 20-30 grams of protein 40 min before gym.
Wide Pull-ups 4 sets 10-12 reps
Bent over Barbell rows 4 sets 10-12reps
Lat pull down 4 sets 10-12reps
Preacher Curls 4 sets 10-12 reps
Standing Barbell curls 3 sets 10-12reps
Concentration Curls 2 sets 10-12 reps
Eat 20-30 Grams of protein right after training.

8. My Current Workout Plan
Click Here
And my Favorite Diet Plan
Click Here
The END