Living Large

"Skinny guys! If you've ever wanted to easily pack 30 pounds of rock-solid, shredded muscle - without dangerous bodybuilding drugs, expensive supplements, and long hours in the gym, then you must read this book. Let's face it: You're tired. Tired of filling your body with bogus supplements that only give you the most expensive pee in town. Tired of busting your ass in the gym six days a week, only to find you're the same size you were last month and the other guys are twice as big. Tired of all the conflicting and mind-numbingly complex advice floating around in cyberspace. Before professional fitness model Vince Del Monte became The Skinny Guy Savior, he was known as Skinny Vinny-scrawny and weak. He experienced firsthand the challenges of bulking up as a "hardgainer," someone who has a difficult time putting on muscle. But with his success in developing an enviably ripped physique-and helping many others do the same with his No-Nonsense Muscle Building program-Del Monte has proved even "hardgainers" can get big. You too can have the body of your dreams and put on muscle when you stop being misinformed and learn the truth of gaining weight and building lean muscle mass-the right way! In Living Large, Del Monte shares his foolproof and no-nonsense plan for insane muscle gain. His revolutionary program primes your body and mind to pack on your first 30 pounds of muscle in only 30 weeks, with minimal gym time and virtually no fat. He even includes customized, easy-to-follow meal plans to optimally fuel your specific body type, whether you're ultra-skinny, "skinny fat," or starting off a little chubby. In Living Large, you'll find: The number-one secret to achieving constant and never-ending progress 5 "Always True" training and nutrition principles 3 scientifically supported mechanisms of rapid muscle growth A killer 18-week step-by-step workout program with three phases 4 supplements that actually work Full-color photo-illustrated exercise guide with Vince's tips for maximum effectiveness Don't waste HUNDREDS of hours and THOUSANDS of dollars with no results. Stop limiting yourself and start living large"--

Vince Del Monte

Introduction
Part 1: Muscle Misinformation: The Five Muscle Building Enemies You Must Avoid Naysayers: How to Deal With Them Body Building Magazines: Why I Tossed Mine In The Garbage Personal Trainers Who Are More About Sales Than Size Superhumans and the Juiced-Up Body Builder Gizmos and Gadgets
Part 2: How to Lose theTop Five B.S. Excuses For Not Gaining Muscle Cut the "I Don't Have Great Genetics” Crap Quit Saying, "I Don't Have Enough Money” Drop the "I Don't Have a Lot of Time” Speech No more, "I'm Too _______” (Insert Your Limiting Belief Here)
Part 3: Use Your Brain to Add Brawn: Seven Key Mind-Set Strategies Chapter Set Goals in HD Shrink the Change Focus on Habits, Not Outcomes Slow Equals Fast View Weaknesses As Strengths Let Go of "I Know” Belief Is Better Than Steroids
Part 4: Five Essential Training Principles to Gain Your First 30 Pounds of Pure Muscle Get Lean to Get Big The Importance of Tracking Something: Know Your Critical Numbers The Top Four Ways to Measure Your Body Fat Percentage Track Your Progress Slideshow Fashion Introducing DTS Training: A Science-based Approach to Defeating Your Skinny Guy Genetics. . . Forever! Micro-Progression: The Smarter and Safer Way to Constant and Never-Ending Improvement The Suntan Analogy: The Key to Muscle Growth
Part 5: Mass Mechanics: Unlocking The Principles of Ownership, Respect and Disadvantages for Immediate Gains Mass Mechanics Principle #1: The Principle of Ownership Mass Mechanics Principle #2: The Principle of Respect Mass Mechanics Principle #3: The Principle of Disadvantages
Part 6: The Ultimate30-Week, Zero Guesswork Muscle Building Program Phase One Phase Two Phase Three
Part 7: The Exercise Execution Demonstration Guide Don't Do Another Rep Without These Max Contraction Cues
Part 8: Five Rituals To Rapid Recovery Recovery Ritual #1: Contrast Baths and Showers Recovery Ritual #2: Massage Recovery Ritual #3: Muscle Activation Technique (MAT) Recovery Ritual #4: Handling Stress Recovery Ritual #5: Sleep
Part 9: Fourteen Simple, No-Nonsense Nutrition Principles to Gain Your First 30 Pounds of Pure Muscle The Nutritional Hierarchy of Muscle Growth (and Fat Loss) Choose Your Goal: Don't Chase Two Rabbits at Once. Calories and Macronutrients: Setting Your Best Targets (without Complicated Formulas) Protein: The Body's Most Important Building Block Fat: The Key to Optimal Testosterone Production and Sex Drive Carbs: You Need to Earn Them! Hydrate to Look Fuller and Stay Stronger Establish a Regular Meal Cadence How to Use "Treat Meals” to Bulk Your Muscles, Not Your Belly Alcohol: You Booze, You Lose? Consistency: The "Best Diet” Is the One That You Follow The Devil Is in the Dose, Never in the Food Itself Arm Yourself with the Only Kitchen Tools You Need Invest in Cooking Lessons and Cook Like a Pro
Part 10: The Done-For-You Mass and Shred Meal Plans Training Day: Mass Phase Meal PlansNon-training Day: Mass Phase Meal Plans Training Day: Shred Phase Meal PlansNon-training Day: Shred Phase Meal Plans
Part 11: Supplements That Actually Work (Don't Worry, This Part Is Short) Do You Earn the Right to Take Supplements? How to Build More Muscle with Less Protein The War in Your Gut: Are You Losing? Protein Powders: Whey Is Not the Only Way Carbohydrate Powder: The Ultimate Muscle-Building Solution
Part 12: A No Nonsense Guide for Living Large Outside of the Gym Build Muscle to Serve, Not to Be Served Take Massive Action (Don't Just Think or Talk About It) Avoid Broken FocusGet Blood in the Game Recognize the Gym Is a Metaphor for Life
Acknowledgments
Can You Hook A Brother Up?
About the Author
Index