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LMFAO...
Orbax...I don't do pornos (anymore)
Diego...thanks homie.
I'd like to confuse all of you who are looking to grow but don't know how. It's accomplished in the kitchen. You can train as precisely as you can, and with as much dedication as anyone, but if you're not eating right, you are only putting obstacles in your path.
Take another look at those pictures of me. I'm 29 years old. I didn't always look this good, but I promise you, I always will. That's because I know how to eat. Every bite of food that goes in my mouth, I know what it contains, as far as protein, carbs, fats, and sodium.
I grew 7 inches in 3 months back in high school. Over summer vacation, between 10th and 11th grade, I grew from 5'8 to 6'3. If you're wondering if I was prewarned of this, I was not. I sprouted like a dandelion, and in my high school basketball program of my senior year, I was 6'5/165.
I've always had a huge appetite. Large pizza? No problem. 50 chicken wings? Easy. 2 submarine sandwiches? Give me another. Mickey D's 39c hamburgers on Tuesday from 4-8pm? I won that contest with my friend Eric, 25-22.
People said to me, "you want to gain weight? Eat a lot of pasta!" So I did. I ate alot of everything. My metabolism is lightning fast, but since I was so active, I burned it off with ease. This was not a good thing. Do you know fat people who can't lose weight? Well I was a skinny person who couldn't gain it. Well, now I can gain it, and I know just how to keep it on. But that lightning fast metabolism is just waiting in the wings for me to slip up on my diet by not eating as much, or not working out. And for you fat people, this works for you too.
Once you clean your diet, and you learn how to eat, eating will never be the same. You'll follow my motto/reply of "While you enjoy eating the shit that you eat 1.5 hours each day, I enjoy looking the way I look 24 hours each day." You can never imagine the immense control you have over your body style when you eat healthy.
For my detailed outlook on nutrition, paste this link into your browser:
http://www.geocities.com/iamsodigital/nutrition.doc
As for training, I recommend 20-45 minutes of variable intensity cardio (I use the elliptical because my knees are fked), as well as weight training. If you don't want to go crazy on the weights (though you won't put on much muscle if you limit, NOT eliminate, your carb intake), use this core of exercises:
Chest - incline dumbbell bench press
Back - dead lift, pull up (may substitute bent-over row)
Biceps - cable curls
Triceps - dips (weighted if possible)
Shoulders - military dumbbell press, dumbbell shrug
Legs - Squats (light weight press for warmup)
Additional exercises that I also use:
Chest - flat dumbbell bench press, cable flys 2 sets lateral, 2 incline, 2 decline
Back - bent-over row, pullover, seated row (or wide-grip stiff-arm cable push down), reverse pec deck
Biceps - dumbbell curls, cable preacher curls
Triceps - skull crushers (with integrated close-grip bench press at end of sets), rope pull-down
Shoulders - lateral raise, front shoulder raise, upright row, reverse barbell shrug
Legs - leg extension, hamstring curl (superset with leg extension), calf raise (3 sets seated superset with 3 sets standing)
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