Build Muscle Challenge 7 Day BootCamp

Step 1: How to Choose Your Weight Gain Goal So You See the Results You Want Fast


I'm glad to see you made it.

Welcome to Day 2 of the Build Muscle Challenge 7 Day Bootcamp.

Remember by the end of this bootcamp you'll have an EXACT blueprint of everything you need to do to see head turning results fast even if you're the skinniest guy in the gym (for right now).

Now that you have all the fundamentals down. It's time to start getting into the step by step actions you NEED to take in order to see results FAST.

I really want to get into today's lesson because it's something that's SOOOOO important and alot of guys fail to do this and end up throwing in the towel as a result.

So lets get started.

Choosing Your Weight Gain Goal and How You Want to Get There...

The very first thing you need to do before you can see any kind of impressive body transformation (I'm talking anything over 10lbs of muscle) is to set your weight gain goal which includes 2 key questions:

  1. How much do you want to gain?
  2. How fast do you want to gain it?

And after you ask yourself those question you have to figure out How do you want to get there?.

This little process may sound simple but it's VITAL to your success. Now I know what you're probably saying "What the heck do you mean when you say how do I want to get there?" Let me explain... When it comes to building muscle you basically have two options:

** Something you need to know firstThe natural bi-product of building muscle is fat gain. Think about it. In order to build muscle your body needs to be in a SURPLUS of calories (in other words you need to consume more calories than your body burns each day) evidently this is also the same scenario that fat gains occur (in an environment of excess calories).  Now that you know that little tid-bit of info, we can proceed.

A) The Slow and Steady Approach

- this is where you essentially build muscle while keeping your body fat below a certain level. When you do this, you slow down your muscle gains because you aren't consuming the OPTIMAL amount of calories for MAXIMUM muscle gains because you're trying to keep your body fat below a certain level. So the end result is slow and steady muscle gains with little to no fat gains.

The good side of this approach is that at the end of your training cycle (typically 12 weeks or 3 months) your body will be very muscular with little fat gains, in other words a more ripped look at the end of your training cycle.

The down side is that it'll take a longer time to build the amount of muscle you wantbecause you'll be limiting your calories and doing extra cardio to keep your fat gains below a certain level.

B) The Fast Approach (Bulking) -

this is where you simply focus on building muscle and lots of it for a specific period of time while doing minimal cardio to keep your fat gains within a reasonable level (since this approach WILL increase your fat gains as well you still NEED to do cardio while you're using this approach). Once you've slapped on enough muscle then you go into a "Cutting" phase where you strip the fat away to reveal the slabs of muscle you've got hiding underneath for that "ripped", chiseled look.

**There's a bit more that goes into this approach but that's the jest of it.

The good side of this approach is that its simpler (at least I found it so). The first phase you focus on muscle building and the next phase you focus on fat loss for that "ripped" look - nothing too complicated about that. Plus you'll see results faster when you're bulking because you'll be consuming the OPTIMAL amount of calories for MAXIMUM muscle gain in the shortest amount of time.

The down side is that you WILL see more fat gains on top of your muscle gains which is something not alot of guys may want to do.

Again, this little step sounds simple but it's very important that you know your weight gain goal(how much weight you want to gain and how fast you want to gain it) and then how do you want to get there (slow and steady or the "bulking" approach).

Why You NEED to Know Your Weight Gain Goal and How You Want to Get There:

The reason is because as you can see, there's different ways to gain weight and build muscle. One includes a more or less ALL OUT muscle building approach (bulking) and the other includes a more slow and steady approach, each with it's own pros and cons.

If you go on the internet or follow the advice of someone else and you choose a way that doesn't support your weight gain goal and how you want to get there then you'll be shooting yourself in the foot.


Because you'll say things like:

  • this program doesn't work
  • My gains are too slow
  • I'm gaining too much fat in the process
  • I'm eating too little
  • I have to eat so much
  • This program STINKS
  • I'll never get the results I want
  • I'm busting my butt for nothing
  • this isn't for me...

You'll start saying all this stuff (you might even be saying some of this stuff now) and you'll startgetting discouraged, feeling like a failure, feeling like you'll stay skinny forever, feeling like no matter what you do NOTHING seems to work until you eventually give up and throw in the towel.

Here is a quick scenario I want you to think about:

Let's say you wanted to gain weight and build muscle but you wanted to put on the muscle as FAST as possible (maybe you're in a rush to get bigger to join a team or to get stronger before the season starts) and didn't mind some extra fat gains on top of your muscle gains (here's a fact that you may not have known: most naturally skinny guys don't mind seeing some extra fat gains on top of there muscle gains)  because you're planning on burning the fat off later or you feel that you're just so skinny you could use the extra fat pounds.

So you went on the internet or asked one of your buddies for advice and they gave you a program that's designed for the slow and steady approach rather than the faster (Bulking) approach.

After about 2 - 3 weeks you're going to start saying to yourself: "this isn't working, I'm not seeing results fast enough (if you see results at all), or I want to gain 25 lbs in the next 8 weeks, at this rate it's gonna take me AT LEAST 6 months, if I'm lucky" Eventually you're going to get frustrated, you're going to slack off, you're going to get lazy and miss a few days until you eventually quit and throw in the towel.

The problem isn't that you can't do it or that "it doesn't work". The problem is you just followed a program (workout routine and diet plan) that didn't support your weight gain goal and how youwant to get there.

And the crazy thing is this is what ALOT of skinny guys do OVER and OVER and OVER again. Follow muscle building programs that are NOT designed for them and their "naturally skinny" body types and doesn't support their weight gain goal and how they want to get there.

Well How Do You Choose Which Approach Is Right For You?

It's pretty simple actually. Here's 3 key questions you need to ask yourself:

  1. Do I want to build the muscle AS SOON AS POSSIBLE?
  2. Do I want to take the simplest route to reach my weight gain goal?
  3. Am I comfortable with gaining additional body fat temporarily to reach my goal in the shortest amount of time?

Those are the questions you need to ask yourself before starting ANY muscle building program, otherwise you run a great risk of sabotaging yourself, getting frustrated and eventually throwing in the towel.

Now depending on how you answered those questions, for example if you said:

1. Yes! I want to build the muscle AS SOON AS POSSIBLE.

2. Yes! I want to take the simplest route to reach my weight gain goal.

3. Yes! I'm comfortable gaining additional fat on top of my muscle gains temporarily to reach my goal in the shortest amount of time.

then "BULKING" is the right approach for you.

This is the EXACT same approach I used to gain 42lbs in 4 months and even though both approaches (slow and steady & Bulking) are very effective at building muscle, as a "naturally" skinny guy I wanted to gain the muscle AS SOON AS POSSIBLE (because I didn't want to be skinny a day longer than I had to - I'm sure you can relate).

I didn't mind gaining additional body fat temporarily to reach my goal (because I was pretty skinny) and I felt it was so much simpler to build LOTS of muscle (and gain some fat) and then burn off the excess fat rather than gain a little bit of muscle this week, a little bit next week, and a little bit the week after, all because I didn't want to gain a few fat pounds.

Personally, I learned the "Bulking" approach from the  No Nonsense Muscle Building Program. I looked at both approaches and being a naturally skinning guy "Bulking" just made more sense to me. So if you want to learn more about the ins and outs of "Bulking" theNo Nonsense Muscle Building Program will definitely show you how to do it properly.

If for some reason you'd rather the slow and steady approach then I'd have to recommendSean Nelawanyj's Muscle Gain Truth Program. This course is also for guys who have a hard time building muscle but is more for those who want to gain muscle at a controlled pace without gaining too much fat in the process.

For example if you have a six pack and you want to keep it while you're building muscle then Sean Nelawanyj's program is more for you. But if you'd rather build muscle as fast as you can and then get the six pack then Vince Del Monte's No Nonsense Muscle Building Course might be something you'd want to check out.

Before, we end this lesson I want you to do the following:

Homework Assignment?

Well it's not exactly a hw assignment, I just want you to do the following after you finish reading this lesson because IT'S VITAL FOR TOMORROW. Write down on a post-it or a piece of paper the answer to these two questions:

1. How much weight do you want to gain?

(ex: 25lbs or 10 kgs)

2. How fast do you want to get there (in weeks)?

(ex: 8 weeks, 11 weeks, 16 weeks etc.)

Do this NOW and put the paper by your computer because you're going to need it for tomorrow's lesson.

See you tomorrow ,

Richard Knight
[email protected]

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