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STOP A COLD DEAD IN ITS TRACKS




THIS IS NOT SOMETHING NEW;

 PEOPLE JUST EITHER DON'T KNOW 

ABOUT IT 

OR THEY DON'T 

TAKE THE TIME TO DO IT

.  

AS SOON AS 

YOU FEEL 

THAT TICKLE IN YOUR THROAT

 THAT SIGNALS THAT YOU 

ARE CATCHING COLD, 

GARGLE IMMEDIATELY WITH VERY, VERY 

SALTY WATER

, 

AND DO IT SEVERAL TIMES

  

BEFORE YOU GO TO BED

, 

AND THE NEXT DAY

 YOUR COLD WILL BE GONE.

 DOCTORS WILL TELL YOU THIS 

WORKS 

 

IF YOU ASK THEM.

OK, PLAIN AND SIMPLE:
YOU HAVE TO EAT,

DAMN IT!!


1. EAT 6 TO 8 SMALL PORTION MEALS DAILY





2. EAT A MEAL EVERY 2 TO 3 HOURS

3. TAKE A GOOD WHEY PROTEIN SUPPLEMENT 3 TO 4 TIMES    
    A  DAY   

4. DRINK WATER THROUGHOUT THE DAY

5. AVOID SODAS, HIGH SODIUM AND/OR HIGH CARB DRINKS

6. DON'T COUNT CALORIES

7. DON'T COUNT PROTEIN GRAMS

8. EAT JUNK FOODS IN MODERATION

9. ASK ME ABOUT OTHER SUPPLEMENTS (DO NOT ASK ME   
ABOUT STEROIDS--I PURPOSFULLY CHOOSE TO REMAIN          
IGNORANT ON THAT TOPIC)

START THINKING OF EATING LIKE 
THIS:

A MEAL IS A GOOD COMBINATION OF FOODS--A REAL HOME 
COOKED OR RESTAURANT STYLE MEAL.  

IN GENERAL, WE 
ARE PROGRAMED TO 

THINK WE NEED 

A GOOD MEAL AT 
BREAKFAST, LUNCH AND DINNER. 

 HOWEVER, MOST MEALS 

ARE SERVED IN PORTIONS LARGER 

THAN WHAT OUR BODY 
CAN PROCESS EFFICIENTLY IF EATEN ALL AT ONE SITTING.  

 
SO, ASSUMING 

YOU WILL MAKE YOURSELF EAT 3 

GOOD MEALS 

DAILY, 

CUT EACH OF THOSE LARGE PORTIONED 

MEALS INTO HALVES.  

EAT ONE HALF WHEN SERVED AND 

THE OTHER HALF A COUPLE HOURS LATER. 

 

NOW YOU'VE 

JUST TURNED 3 MEALS

 

INTO 6

.  

HERE'S MY EATING SCHEDULE:(MOST OF MY FULL MEALS ARE SMALLER PORTIONED)
8:30AM--PROTEIN SHAKE, LARGE BOWL OF FRESH FRUIT, 
WATER (ALL DAY)

10:00AM--BOWL OF GRITS OR CREAM OF WHEAT, BANANA, 
YOGURT

12:00PM--FULL MEAL--MEAT, VEGGIES, RICE

2:30PM--COOKIES, MILK, PEANUT BUTTER SANDWICH

4:30PM--FULL MEAL, MILK

7:00PM--ANOTHER FULL MEAL, MILK

9:00PM--POPCORN OR TUNA/CRACKERS, MILK

10:30PM--PEANUT BUTTER, BANANA, PROTEIN SHAKE

AT FIRST, TRY GETTING 6 SMALL MEALS A DAY.  

YOUR BODY 

WILL RESPOND TO JUST THAT IF YOU'RE NOT 

USED TO EATING WELL 

AND YOU ARE 

WORKING OUT REGULARLY.  

ONCE YOUR BODY STOPS RESPONDING--YOU HIT A 

PLATEAU--THEN ADD ANOTHER MEAL 

AND ANOTHER 

PROTEIN SERVING, AND YOU CONTINUE TO DO THAT 

WITH 

EACH PLATEAU. 

 I AM AT A PLATEAU NOW, SO IF I WANT TO 

GAIN MORE SIZE, I WILL HAVE TO 

SQUEEZE IN ANOTHER 

MEAL AND PROTEIN SERVING.

ILDING MUSCLE MASS AND THICKNESS REQUIRES PATIENCE AND  FOCUS--PATIENCE IN WAITING FOR YOUR BODY TO RESPOND AND  FOCUS ON DOING ONLY CERTAIN EXERCISES THAT STIMULATE  OVERALL MUSCULAR GROWTH.  TOO MUCH TIME IS WASTED IN THE  GYM DOING EXERCISES MEANT TO TONE AND SHAPE MUSCLES.  SAVE  THOSE FOR WHEN YOU HAVE THE THICKNESS YOU DESIRE AND FOR  WHEN YOU HAVE INJURIES OR WHEN YOUR BODY JUST NEEDS A  REST.  WHEN/IF YOU START FEELINGS PAINS IN SHOULDERS, ELBOWS  ETC, TAKE A WEEK OR TWO OFF FROM LIFTING OR AT THE VERY  LEAST, DO EXERCISES THAT ARE LESS STRENUOUS ON THE BODY.  I  PURPOSEFULLY TAKE A WEEK OFF EVERY TWO OR THREE MONTHS  JUST TO LET THE BODY REST WELL.  IF YOU START FEELING ACHES,  ARE OVERLY TIRED AND NOT SLEEPING WELL , THEN YOU ARE OVER  TRAINING AND NEED TO STOP. CONTINUE TO FEED THE BODY AS  NORMAL  DURING THIS REST TIME. EACH TIME YOU WORKOUT, YOU SHOULD WARM UP, BUT DON'T DO  STRETCHING  BEFORE A WORKOUT.  YOUR WARM UP SHOULD BE THE  EXERCISE(S) YOU PLAN TO DO DURING THIS WORKOUT, BUT ONLY AT  A MUCH LIGHTER WEIGHT.  DO TWO WARM UP SETS OF THAT  EXERCISE, 15-20 REPS (WE'RE TALKING VERY LIGHT), REST A MINUTE  BETWEEN, THEN DO A SET OR TWO AT MAYBE TWICE THE PREVIOUS  WEIGHT, THEN BEGIN YOUR HEAVY SETS, WHERE YOU PERFORM 8 TO  12 REPS.  YOU WANT TO BEGIN TO FAIL AT PERFORMING THE  EXERCISE ON YOUR LAST ONE OR TWO REPS. REST A COUPLE  MINUTES BETWEEN THE HEAVIER SETS.  IF YOU ARE GOING TO  STRETCH, THEN DO SO AFTER YOUR MUSCLES HAVE WARMED UP,  AFTER EVERY COUPLE SETS.  YES, I DO STRETCH. HERE ARE SOME WORKOUT GUIDELINES:--ONLY TRAIN ONE MAJOR BODY PART EACH TIME YOU WORKOUT --DO ONLY ONE OR TWO EXERCISES FOR THAT BODY PART EACH  WORKOUT(YES!!!!! THIS MEANS A WHOLE LOT OF SETS OF THE SAME EXERCISES  TO FILL UP THE AMOUNT OF TIME YOU'VE ALLOWED FOR WORKOUT)--TRAIN 3 TO 5 TIMES A WEEK FOR AN HOUR, HOUR AND A HALF --DON'T TRY TO GET THE WHOLE BODY WORKED OUT IN ONE WEEK.   YOU CAN, BUT IT'S NOT NECESSARY --ADD SMALLER MUSCLE GROUPS AT THE BEGINNINGS OR ENDS OF  WORKOUTS (ABS, CALVES, NECK) --IF YOU CONSIDER YOURSELF A HARD GAINER, AND YOU ARE DOING  CARDIO EXERCISE, REDUCE THE AMOUNT OF CARDIO EXERCISE, A  LITTLE AT A TIME, UNTIL YOU START TO NOTICE MUSCULAR GAINS.HERE'S MY SCHEDULE: workouts are usually at 7pm et, Sun thru ThuSUNDAY: CALVES, ABS ( I CHOOSE TO MAKE CALVES A MAJOR  MUSCLE GROUP BECAUSE MINE ARE SLOW TO RESPOND AND EXTRA  TRAINING IS NEEDED) MONDAY: CHEST, ABS ( I DO ABS AFTER OR BEFORE EACH  WORKOUT--USUALLY 100 REPS ON A WEIGHTED AB ROLLER DEVICE) TUESDAY: LEGS, ABS WEDNESDAY: ARMS--BICEPS AND FOREARMS, ABS ( MY TRICEPS GET  WORKED HARD ON CHEST DAY THOUGH  I DO GIVE THEM A DAY FOR  THEMSELVES, OCCASIONALLY) THURSDAY: BACK OR SHOULDERS/ABS ( I ALTERNATE BACK AND  SHOULDERS EACH WEEK--SHOULDERS USUALLY GET WORKED HARD  ON CHEST DAY) FRIDAY: OFF SATURDAY: OPTIONAL (THIS IS MAKE-UP DAY IF I GOT OFF MY  SCHEDULE OR WHERE I WILL DO TRICEPS OR SOMETHING ELSE THAT  NEEDS SPECIAL ATTENTION)

IT IS ALWAYS A GOOD IDEA TO CONSULT YOUR DOCTOR  BEFORE STARTING ANY EXERCISE ROUTINE OR MAKING  ANY MAJOR CHANGES TO AN EXISTING ROUTINE.