Bony To Beastly - eBook
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THE MUSCLE-BUILDING PROGRAM FOR SKINNY GUYS We'll teach you how to gain 20 pounds in the next 20 weeks, even if you have the metabolism (and stomach size) of a hummingbird. Our workout routine and tutorial videos were made by Marco Walker-Ng, BHSc, PTS, PN, a certified strength coach with a health sciences degree who's helped college, professional, and Olympic athletes bulk up. He's also coached doctors, college students, grandfathers, and over 10,000 naturally skinny hardgainers. He's naturally skinny himself and has personally gained 70 pounds at 10% body fat. He also helped me, Shane, gain 55 pounds at 11% body fat in a little over 2 years. All of it natural. IntroductionGoals & Expectations What a Muscular Physique Will Do For You Chapter 1: Take One Last Look at Skinny Chapter 2:The Bony to Beastly Philosophy Chapter 3Training Fundamentals Building an Impressive Physique Strong, Functional & Aesthetic Posture The Importance of a Strong Core and Posterior Chain Proper Technique—Lifting Like an Athlete Muscle-Building Habits & Lifestyle Chapter 4:Muscle-Building 101 Training for Rapid Functional Muscle Growth The Big 5 Muscle-Building Cues Chapter 5Eating for Muscle Naturally Produce More Testosterone & Build Muscle Why You’re Little Reprogramming Your Skinny-Genes Healthy vs. Ethical vs. Muscle Building The Power of Eating Raw—Sometimes Balancing Nutrition & Training The Calorie Algorithm Adjusting Your Diet Based on Your Results Is a Calorie a Calorie? The Secrets of Nutrient Timing—More Muscle, Less Fat Waking up Your Testosterone Normal Meals (Steady Muscle Growth) Peri-Workout Nutrition (The Most Underestimated Secret) Muscle Meals (the Anabolic Phase) How Much Protein do I Need? The Perfect Day Chapter 6Muscle Foods The Best Proteins For Muscle Growth The Best Carbohydrates For Muscle Growth Fats & Anabolic Hormone Production Chapter 7Supplements The Best Supplements For Ectomorphs Experimental Supplements Money-Wasting Supplements Chapter 8The Four Phases Phase 1: Full Body Growth + Core & Back Phase 2: Muscle Size + Strength + Symmetry Phase 3: Maximum Strength & Size Phase 4: Beast Mode (Hormonal Response, baby)
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