How I put on 20 LBS of summer muscle in 2 months

Protein Protein Protein, that is just to start. The kind I recommend can be found at Walmart or Target for less than $15, it is called Body Fortress Whey Protein. I take 1 1/2 scoops mixed with water 3 times a day on top of my regular diet.

So in Feburary  I was looking at how I wanted to look for the summer and I was not happy with what I saw in the mirror. I had good abs, I had great definition, but I had no arms and my chest was the chest of a runner and not a body builder. This is how I look during the winter and especially during the holiday season, because I run about 55 miles a week outdoors, but that size was not going to cut it for my beach body so I changed it up. (First 2 weeks) I first cut my running to 5 days a week instead of 7 and replaced it with 4 days of lifting at the gym. (Next 2 weeks) cut running to about 4 days a week and 5 days of lifting. (Note- on days when I run and lift, I separate the workouts by 3 hours to let my body recover. Also I increased my amount of sleep by about and hour and a half per night to assist muscle recovery and growth (By  week 4 now I am at 5 days a week lifting and 1-2 days of running, I still do about 45 min to an hour of cardio at the gym but about 1 to 2 hours of lifting attached to that. There is a HUGE difference between what kind of calorie burn I get running 10 miles on the streets and any cardio in the gym. Running outdoors is hands down the best way to KILL fat. And don’t think you need to run 10, because as many of you know when I first started on my running program in Jan 2009 I was only able to push it to 2 miles.

No matter what workout you are doing and no matter what size you are shooting for, you should be using some kind of protein supplement. Remember, working out is a breaking down of your body and it is in the building it back up that we get the body we want, but that build can not happen without protein.

As far as the workout itself, you must slow down your sets and reps. On my bench and bicep curls, I do a 10 count up and a 10 count down. This way I am stressing the muscle fibers to a much higher extent; it is going to build clean mass.

Please ask all the questions you want.

JD

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