About my Journey gaining muscles

Hey Jonathan here,

If you are looking for the best method on how to gain weight fast, then I’m Glad that you’ve found this website and I strongly urge you to keep reading as I will be introducing to you something that you have not heard else where…

This is my Uncut Story on my weight gain journey.  Most of you reading this might have the same experience as me and I will be sharing with you what does not work and the one thing that finally helped me to achieve my personal goal of gaining muscle mass. Do read on if you are serious on gaining weight like never before!

At the age of 18 years old in college, I started to pay a lot of attention to my form because i wanted more female attention, I also wanted to look cooler at the beach with a body that i could be proud and not feel lousy when i stood with my friends who were more muscular. This affected the way I looked and also the way I felt about myself. I was Sick and tired of it and to make a change.

I tried spending countless hours each day reading fitness magazines, fitness books reading tips on the internet on how to put on weight, interacting with body builders in the forum to get my questions answer but that did not really help me in my weight gain. In addition, my brain was so filled with so many facts and contradicting tips from body builders that I just did not know what or who to listen to. It was there and then that I almost gave up on gaining weight and throw myself to this “destiny” that I was meant to be skinny

On one of my outings with my former classmate, I got a total shock when my classmate who was skinny like me turned into this buff guy which I almost did not recognize. He then introduced to me to a system of training called Vince Del Monte Training system. Curious about the product I went on to take a look. I had mixed feelings when I entered the site after I purchased it because I have had so many experiences approaching such websites and magazines and was hesitant when I looked through the page; some of the benefits and bad points I could list out was the following.

Below is also the video which i made to show you the navigation of the website as well.


1. Forum membership that is included to get support from fellow members

Forum memberships were a great deal for me because I was able to obtain moral support, share tips and advice and get my questions quickly answered by both members as well as trainers which were present there.

2. Men and Woman Support

Vince Del Monte’s Training System was catered to both genders which mean that both females and males can use it. In addition, Vince Del Monte’s Training System has the same kind of support and knowledge for both genders.

3. Specific Calculators for different functions and Gender

Being a guy with a small build and curious about how much I should eat and my current metabolism rate, Not only does Vince Del Monte’s Training System have that, they also advise you with the things you should eat in order to gain weight with a 84 day meal plan with the amount of food and serving to eat.

4. Workout plan for 29 weeks

I am sure most of you already know that working out is needed in order to gain weight fast, I was truly impressed when I realized that it includes a whopping 29 weeks workout plan for beginners which amounts to a total of work plan for about 7 months. This was extremely vital for me because I needed to spend my time wisely in the gym and this guide taught me so.

I would really love to write some of the benefits which I really liked but these 5 are the ones that I felt really stood out from the rest.

Click Here to view more about the benefits and contents of the e-book that helped me gain 20lbs in 4 weeks.

Bad Points

1. Hard work and determination

Building muscles is no joke and takes a lot of dedication and hard work, if you are looking for a quick miracle solution this is not the right e-book for you. This e-book is really about building muscles that will last and not have any side effects like taking steroids and pills. I found that out myself when I could only see visible changes in about 2 weeks. It really is no pain no gain situation but it really builds your body which is the real thing.

Final Verdict This was the general feel of the e-book after I purchased it, and I hoped that you really enjoyed that short list of the content that it delivers. The techniques, tips and secrets I have learnt from this system is the most unique and engaging one that I have come across and I believe you will not need another program after getting this. Click here to read more about gaining weight on their website and you will understand how beneficial this system can be to help you gain weight quickly, I really believe that Vince Del Monte really over delivered on the e-book with the price I paid and it was worth every single penny I had( I don’t have many). His methods are not only effective but also relatively quick. As of today I am already on my 10th week and I have gained 26lbs so far. This additional weight has boosted my self esteem and I really feel confident going out now with shorts. I also perform much better in my role as a defender because I have much more power and stamina and size because of my fast weight gain. Read on the other links to view my other experiences on How to gain weight quickly and the gym exercises I do in order to gain weight fast or click onto the categories available in the menu for a full range of useful articles to look at.


Ultimate Nutrition Prostar Whey Review

Packing massive muscle gains requires a lot of determination, hard work and good nutrition. If you are an individual with a highly packed schedule, you will start to realize that maintaining good nutrition can be very difficult to do especially with the strained amount of time you have. That is where protein powders and nutrition drink formulas come into play

Ultimate Nutrition Prostar Whey Protein is one best in the business in providing you with the protein you need to get the protein you need on a daily basis. With 25g of protein in just a single serving, this supplement is all you will ever need for your muscle gaining regime. Prostar uses important ingredients to increase your amino acids levels and has important ingredients to help your muscles absorb protein efficiently and build muscles quickly.

Prostar whey protein contains key whey protein fractions such as  Alpha Lactalbumin, Beta Lactoglobulin, Glycomacropeptide, Immunoglobulins, Lactoferrin, Lactoperoxidase,Proteose Peptones and Serum Albumin. Every scope of prostar whey protein provides you with the purest whey protein with less fat trans fat and any other carbohydrates. Its almost like its cheating by using this protein.

In order to summarize why you should get the Ultimate Nutrition Prostar Whey protein, here is a list of the benefits of the supplement.

  1. Prostar is one of the only protein supplements that provides you with more whey protein isolate. which is one of the most expensive whey protein available
  2. absolutely zero trans fat
  3. only 1g of fat per serving
  4. 25g of protein per serving, That is almost 85% of protein by weight
  5. Easy to mix and is very soluble with water and milk
  6. Halal certified
Directions: Take about 1-3 servings daily for the best results. For optimal muscle growth, take once before your workout and once after your workout. Lastly, at night for recovery. you can also mix the supplement with various juices, milk, or just plain water to get the most out of each serving.

Diet for Optimum Weight Gaining Performance

Properly following a diet designed for a bodybuilder can help you to gain weight quickly and to lose stored body fat and to maintain a better body physique. However, you have to follow a strict guideline in order to succeed. In this post, i will be sharing with you the guidelines that you need.



The meals that you consume are very important and are a key deciding factor for your success, choose foods that will really complement each other, the meals you take should also have a good balance of carbohydrates, protein as well as unsaturated fats, you should also vary into your meals a variety of fruits and vegetables which contains vitamins and minerals that is essential for effective weight gain. For those who have a difficulty eating a good serving of vegetables, try drinking vegetable juices which can be a substitute for eating vegetables for your meals. one things to take note of is to consume lesser salt or use alternatives such as herbs and spices.

Because your body requires significantly more calories in order to gain weight, you need to eat a meal at least once every 3 hours, if you miss a meal, o not make up for it by eating double the next period as your body will not be able to absorb the nutrients and will turn the calories into fats. Ensure that you are getting omea 3 fatty acids into your diet as well, it helps to cerb your diet by tricking your body into thinking that it is getting fats and will help to release your body’s fat stores. One source of omega 3 fatty acids is flax seeds and walnuts


Staying hydrated is of the outmost performance, a very easy guideline is to stay hydrated is to drink about 1 cup of water or 300 ml of water every 2 hours. Staying hydrated ensures that you recover properly after your workout sessions and to ensure that your performance is at the highest levels. To help gauge the amount of water you need in order to function properly, you should devide your weight in pounds by two. With that result, that is the amount of water you need to consume in ounces.


Supplements are just about the trickiest thing to consume. Because if the amount of supplements that are widely available in the market now, it is difficult to differentiate the products and to tell supplement is the best for you. Supplements should never be used as a substitute for food but rather as the title says “supplement” your meals. The safest supplement that you can use for muscle gain is whey protein; whey protein is low in fats and high in protein which can really help with your pre workout nutrition or after workout nutrition. Supplements should always be consumed only before and after your workouts for the best performance.


Why Aren’t There Any Abs!

That might be the first question that you are shouting after doing months and months of crunches and sit ups. Sad to say, when people start their workout routine, they are most likely to train their abs. I can’t argue that having 6 pack abs might be the best thing on a man’s body, but it is one of the hardest to attain. The reason i say this is because the abdominal area is usually where the fat settles. That is why love handles as well as “beer bellies” are so common in men. To attain your six pack abs, a full-body workout routine is recommended. In this post, i will be sharing with you the steps that you can follow to burn that belly fat to get that beautiful lustful six pack abs.

  • Weighing your total body percentage fat

The first step is the most important step if you want to gain your six pack abs because it shows you your current situation and what you need to work towards to gain those abs. to do this, you will need a fat caliper, the science behind fat calipers is by pulling the fat beneath your skin awat from your muscles with the tongs. By measuring serveral positions such as your neck, triceps, your belly. Take a few readings to ensure accuracy and get the average out of the three readings.


  • Engage in a total body workout

Rather than going straight for ab exercises, it is more advisable to go for a more balanced workout which involves weight lifting, cardiovascular activities as well as ab exercises. The reason behind this reasoning is because like all other resistance or weight related exercises, they increase the growth of muscles, however, if there is a tight layer of fat hindering the visibility of your abs, you will not be able to see it unless you lose those fats around your abdominal area.

If you are targeting just your abdominal muscles, you need to surround your entire workout around that muscle group, this means engaging that muscle group no matter what the exercise, squeezing your core when you jog, during sit ups while watching the TV. If you are constantly thinking about how you can get those abs and involve your day around them, you will be able to achieve those abs in no time with some good exercise routine and ab exercises.


  • Great diet and resting

You are what you eat. This notion is the perfect example especially if you are aiming to get your six pack abs. I must emphasize that your diet during this period is extremely crucial. Because your abdominal area is the first place that your body will deposit it’s fat load, you need to avoid all foods that has a high content of fats, sugar or sodium. These foods will be highly detrimental to your weight gaining efferts and you need to focus on primary eating clean. You also need to be eating adequately in order to gain muscle along that region. For starters, you should consume at least six small sized portion meals. These meals should contain some form of substance which includes protein as well as carbohydrates. These components is essential for recovery as well as building muscle.


Those three methods are key if you want to gain those abs in the shortest possible time. However, i must urge you to be patient. getting six packs is no small feat and usually requires a lot of dedication and hard work in order for you to succeed.



Common Questions for Muscle Building

In this post, i will be address the more common questions that people have regarding their training. Hopefully this will help you clear your doubts and allow you to gain weight quickly.

  • I normally have no time to go to the gym 3 times a week so i normally pack a 3 hour gym session per week to train my full body. Is there any difference when i do this compared to going to the gym 3 times a week?
This question is one of the most common question if you want to gain weight quickly. Is a long training session better than 3 short trainings? Well , the answer is that 3 short training will be much more effective than just 1 training per week no matter how long your 1 training can be. The reason behind this is due to muscle repair and recovery. When you train for too long for 1 session, you will traumatize your muscle at a very rapid rate and will take much longer to repair itself. Then when the next training arrives the next week, your muscle have already recuperated completely which is exactly what you do not want to achieve. You just cannot expect to let your muscle recover and grow at a rapid rate. The reason behind this is because you need to force/strain your muscles to grow in order to lift the weight or do a heavier rate. This is why it is better to have 3 different training days per week so that you can constantly strain your muscles to make them grow.
If you are unable to head to the gym 2-3 times a week and can only stick to just 1 workout session per week, then i would suggest cranking up the intensity in order to compensate for the loss of training days. This means lesser rests, heavier weights as well as more sets per muscle group.
  • At which stage did i notice a significant muscle growth, does it take long and what will contribute to the muscle growth?
Ahh, the question that most eagle beginners normally ask before they decide whether gaining muscles is really worth it and whether it requires a lot of effort in order to do so. Well, my biggest change in my muscle growth was observed during the first 4 months of my muscle growth regime, After i bought Vince Del Monte’s No Nonsense Muscle building program, I really started to take things really seriously. I desperately needed a change in my body and i needed it quick! If you would like to read my entire story and how the program really changed my life, CLICK HERE. This period really stretched me to my limit in terms of my nutrition as well as my habits. My eating habits had to take a 180° turn and it took really long to get used to. Instead of eating 3 meals a day, i found myself looking for food every 2 hours which resulted in a whopping 7 meals per day on a average. I was eating the essential protein and whey that was needed in order to help my muscles recover as well as build them. If you are wondering how long it took, people especially friends and families saw a significant change after 1 month when my biceps, chest as well as abs became more defined and boy it was really satisfying. However, i must say that it was the nutrition as well as hard work that really helped me to become who i am today, i would say that anyone can succeed. It is just a matter of how badly you want to change.
  • How long should i rest in between a set or an exercise
Though there is no definite formula that you should follow when it comes to resting, i normally recommend at the maximum 1 minute of rest in between sets. The reason behind this is you do not want to let your muscles wear out and fatigue itself, and too much rest can cause that. You normally want to be at about 90% of your full strength before you start your new set and 1 minute is a good gauge if you want to follow this. However, if you would like a more intensive workout, i normally recommend having only about 30 seconds breaks in between and continuing with the next set with a slightly lower weight or the same weight depending if you have enough strength to do so. If you are doing heavy drop sets which will normally require a lot of stamina and strength, i will recommend a longer rest time of about 2 minutes. However, you should maintain your concentration and not let your mind wonder.
  • What did i use to help me keep my concentration and guidance for my workouts
Prior to purchasing Vince Del Monte’s No Nonsense muscle building guide book, i would normally do the basics on my own, although i managed to gain some weight through this method of self reliance, i did not really gain the kind of solid muscle mass i was looking for. In addition, i did not know what correct food to eat in order to maximise my gains. I decided finally after 3 months of training but little results that i realized i needed some kind of guide or someone to really help me keep my focus and to formulate a system for me. That was when i found this guide. I must say it was really the best thing that ever happened to me. Not only did i train right after getting the guide, i also learnt more about the composition of my body and the amount of calories and protein i needed to consume in order to gain weight, lose fats and to gain muscle. Vince Del Monte’s No Nonsense guide book is a must buy if you are a beginner or you are getting serious about gaining substantial weight gain in the fastest time possible. If you would like to check out his website, do click here to find out more

picture by:photostock

How to Evaluate What workout Works for You

Take a look on the internet and you will find many “experts” and “professional body builders” that are on the internet trying to sell you their method of training in hope that you will buy their overpriced workout solution in order that you achieve their perfect bodies in a short period of time. These “professionals” want you to have the impression that their methods are just better than the rest and that they have found a secret technique that requires little work in order to achieve the beach body that you desire.

Well, I’m here to let you know that all these are just plain old scams trying to milk you of your money buying supplements as well as guide after guides. In fact, I was the person that I described in the above. I wanted that beach body so badly that I would spend hundreds of dollars to thousands of dollars per year just on supplements as well as guides in hope that I will be able to achieve what the model was able to achieve. However, that was not the case for me. Not only did I stay the same way that I was originally, my health took a turn for the worse because some of the supplements that I was taking apparently had some ingredients that I was allergic to.

After my years of experience buying such products and guides and exercise machines, I am here to tell you that not all body builders and models are that obsessive about their bodies and that some in fact are rather lazy but they still manage to achieve the bodies that they desire. That was then that i realized that it was all about understanding your body and performing the exercise/workout that you need to boost your performance and results.

The key point is to find a program that you can be comfortable with. I understand that not everyone that wants to have a great body does have the time to do so. Most of us including me have our own lives to live and we will only be able to squeeze about 5-6 hours a week into exercising and working out. This is why nowadays there are more programs that are targeted towards the lifestyle of those people.

Building a great looking body just requires you to do the right exercise with the right amount of quantity and form. This is why you will probably need a program to guide you in the correct steps to take so that you do not waste unnecessary time on workouts and exercise that you do not need. If you would like to find out more about the programs that I would recommend and the one that I am currently using right now, do take a look at Vince Del Monte’s No Nonsense workout program that really helped me to excel in gaining muscle mass without any gimmicks whatsoever.




picture by:photostock


Formulating your Nutrition program

Understand your Body

1.)    Before you start your weight gain regime, it is always important to plan out a nutrition guide that you can use during the duration of your regime. You must always figure out first the type of body you have. For more information, do download the free guide that is available in the home page. If you are an endomorph, you will have to cut down on your carbohydrates and work more on a protein based meal. This will ensure that you can lose fat easily when accompanied with a high cardiovascular activity such as running, jogging or swimming. If you are a mesomorph, gaining muscle is very natural for your body so having a balanced meal can really maximise your muscle gain. Lastly, if you are a ectomorph, you have to ensure that you eat lots of carbohydrates as well as protein in order to gain substantial weight. You should always ensure that you eat small meals each time but in a shorter interval that you usually would. This means a small meal every 2 hours in order to maximise your gains. Any longer than 3 hours between each meal and your body will start thinking it is starving and start feeding on muscle mass. This is not what you want to achieve.

Having a balanced Meal

2.)    Every Meal should contain carbohydrates, protein and unsaturated fats in the ratio that is suitable for you. Whether you are an ectomorph, endomorph or a mesomorph. Most of all, protein is one of the most important component and should not be left out.  Let’s just put it this way, if you eat only carbohydrates and not protein, you will not be able to put on any muscle mass but rather just fats. In addition, your energy levels will be at rock bottom after 1-2 hours. Or to put it in another way, if you only eat protein, your body will not be able to convert the protein into muscles because your body requires carbohydrates accompanied with protein in order to absorb the protein and convert it into muscles.



pictures by:m_bartosch, Grant Cochrane


3 reasons why people fail to achieve their weight gain goals

1.Setting Goals properly

Goals are one of the most important factor especially if you are trying to gain weight within a certain amount of time. Without any goals in mind, training just becomes a routine activity where you will not strive to impove. This is why setting goals at different stages is so important. Your goals should be S.M.A.R.T

Specific-what do you want to target

Measurable-results that can be measured

Attainable-something that can be done

Realistic-something you can achieve based on your own strength

Timely-with a time limit

Being specific with your goals ensure that you have a specific target to reach. This is exceptionally important if you are into gaining serious muscle mass. For example, losing 2% of body fat by the end of February. With this sentence, you can see that it is specific, measureable, attainable, realistic and timely.

To sum it all up, setting a personal goal at your different stages is important before you start rushing to the gym to do your workouts.


2.Getting a Muscle building Program

Sad to say, many beginners as well as intermediate body builders either make the mistake of doing the wrong type of exercise or eat the wrong kind of food which can be detrimental to your weight gaining efforts. This is why it is important to either set for yourself a good regime that you can follow on a regular basis or get a muscle building program that will help you set your goals, give you the right exercise routine depending on the parts you want to work out as well as the diet to have in order to maximise your muscle gain.

One example of such a program is Vince Del Monte’s No Nonsense Muscle Building program. The program not only contains a ton of helpful information such as an exercise workout routine for you to follow, it also helps you to calculate your metabolism rate and advises you on the food to eat in accordance to your metabolism rate. There is also a well of information that can be found on their forum so that you can ask any questions or clear any doubts you might have. For more information on the program do check out this video where i did a navigation in their member site.




3.Rest and Recovery

Sad to say this, even  expert body builders often make the mistake of overtraining themselves and end up either injuring themselves or lose muscle mass as a result.

In order to grow muscles, you need to have adequate rest as well as recovery. This means a lot of sleep as well as nutrients that you need to help your muscle to recover faster.

Ensuring that you stay hydrated and have enough sleep each day can ensure that your workouts during the day is maximised and it also keeps you energetic when you start your next workout.

To Conclude

Hopefully you were able to pick up some pointers from this article and help to adjust or start out your new weight gain goal. Working out in the gym is essential but it is not how you gain muscles quickly, you need to be able to balance your nutrition and your well being with your workout in order to gain weight quickly. Analyze where you have gone wrong and do some testing to find out what works best for your body, alternatively, visit your nutritionist or get professional help such as Vince Del Monte which can be found on his website to help  quicken this process.


pictures by:jscreationzs


When Its Good to Cheat on Your Diet

So you probably made your goal of gaining 10lbs so that you will look great and feel great during the summer, you have probably got your diet as well as exercise regime all figured out. However, what do you do when youKeerati get the sudden craving for that junk food or that ice cream you have been longing for months? You probably heard of the phrase that cheaters never get a good outcome. However, in certain cases this might not be entirely true. There should be certain times that you can give yourself a little break on your diet. Don’t get me wrong about skiving on your diet. Nutrition is great for your body but restricting your body from the food that you are used to can be quite taxing on the mind, especially if you are doing this on extended periods of time. When you start craving for deserts of that bag of potato chips, it’s easy to wander away from your goal but will power and dedication can still bring you the results that you want. Studies have shown that giving in to your cravings can do you good in a long run. Not only does it relax your mind, it helps in your metabolic burning rate.

So should I give in to my cravings all the time?

Of course not! While this can give you an excuse to eat what you always wanted during your diet, it is important to keep your diet under control, for example, maybe eating a few slices of pizza or eating a bag of potato chips over a period of one month is reasonable. Much more than that should be avoided to prevent extra fat gain. In addition to your diet for weight gain, it is also important to accompany your weight gain diets with weight lifting exercises which can dramatically increase your muscle mass. These results will be further enhanced if you keep to your diet for a few months.

How should i know how much to eat?

Different people have different metabolism rate, not to include the different activities that one can do throughout the day as well as your age. As such, it is important to use a metabolic calculate which can help you determine how much calories, proteins and unsaturated fats you should consume on a daily basis. For more information on the metabolic calculator to use. do Click here or visit Vince Del Monte No Nonsense Weight Loss Program that i myself am using and seeing great results from it.



What’s Your New Years Resolution?

2011 has just come to a close and i have been wondering, how many of you have actually reached their goals whether it is weight related or anything to do with your lifestyle.

Well, at the beginning of 2011 these were some of the goals that i set for myself.

  • 160lbs
  • 6 pack abs
  • build up a blog that i can use to help others

As i look back at 2011, i have only managed to achieve one of the 3 goals that i have set for myself. Maybe its the lack of motivation or just being plain old lazy, however, i must say that making this blog has been worth my while and it was really one of the key factors that i am still maintaining my goal of becoming 160 lbs. As the new year begin to unfold, setting for myself new goals is essential so that i do not lose focus of what i want and i hope that many of you will do the same. Especially if you too are looking for ways on how to gain weight. Below are the few goals that i have set for myself as well as the blog.


  • posting an article or interesting news fact at least once a week.
  • making new videos which will help the audience with their workout regimes


  • Bench 30lbs more than my previous year’s record
  • Run a marathon


These are some of the goals that i have set for myself for 2012. If you guys are interested, do feel free to post what your 2012 goals are for this year. This way, you will be focused on achieving your goal and strive harder towards it. Keep training and keep lifting. See you guys year end for some evaluation.