Gain Muscle Gain Weight Build Muscle

I've been on the program now for approximately 2 weeks and have a look at this!!!

My body fat has remained more or less the same, which means I'm up by about 7-8 pounds in lean muscle! Pretty darn impressive!

I started out about 6 or 7 weeks ago (? I think)
Since then I've gained 22 pounds and my body fat has remained more or less the same.

Lately I've noticed a considerable gain in strength. At the beginning I could do about 8 reps of dumbbell curls at around 25 pounds weight with good form. Now I'm doing 45 pounds with good form.

Thanks for all the bonuses and feedback you give.
I gave up smoking ~ 3 months ago and decided that winter was a good time to do some weights with the lack of light. I've always been an extreme ectomorph (6'2" and ~68kg/150lb for the past 7 - 8 years!). Over the past 10 weeks I've put on 9 - 10kg, which I thought would have been impossible for somebody with my build. This is without doing leg workouts, but one of my friends has just made me a squat rack which will help a lot. I haven't kept religiously to the regime as I do free weights at home and my equipment is limited. I've found the diet has been the key so far.

In phase 1 and 2 I used the original routines.
In phase 3 I used short range movements in the strongest range (superset). I used 2 days rest in this phase because of the enourmous stress for the muscles and central nervous system.
In phase 4 I used 10 sets with 10 reps per exercise (superset) with a weigth that I can handle normaly for 20 reps.

4/25/04 start 3400kcal diet 93,4kg (205 pound)
4/26/04 94,1kg
4/27/04 94,6kg P1 (Phase1 training)
4/28/04 94,7kg
4/29/04 94,2kg
4/30/04 94,4kg P1
5/01/04 94,5kg
5/02/04 95,1kg P1 HC (High carb day)
5/03/04 95,6kg
5/04/04 93,7kg
5/05/04 94,5kg P2
5/06/04 94,3kg
5/07/04 94,5kg P2 HC
5/08/04 94,9kg HC
5/09/04 95,8kg P2 HC
5/10/04 95,9kg
5/11/04 94,6kg
5/12/04 94,6kg P3
5/13/04 94,7kg
5/14/04 95,3kg HC
5/15/04 94,6kg P3 HC
5/16/04 95,6kg HC
5/17/04 96,5kg
5/18/04 96,5kg P3
5/19/04 96,3kg
5/20/04 96,4kg HC
5/21/04 96,7kg P4
5/22/04 97,1kg HC
5/23/04 96,7kg P4 HC (211.6 pound)

This was my first test. And it has worked great.
Before I began I used shirts with a size of XL.
For two days I went to buy some shirts for my holiday comming soon. Today I need a size of XXL. And now comes the surprise: My armes are so big, that the sleeves are to small. That is a really surprise for me, because my armes (16,7 inch - bend position) seems like matches in opposit to my upper body.

I have lost 14 pounds in 4 weeks I weigh 12st (170 pounds) now, when I started 4 weeks ago I could bench press 48kg (105 pounds) and now I can bench 85kg (187 pounds) ive done weight lifting for 5 years and haven't seen much improvement until now

It's also amazing how it changes you mentally and physically I feel like I can do anything because of all the energy I now have

"I am entering the tenth week on your program and have gone from 171 pounds to 196 pounds. 25 pounds may not seem like much but in the last five years of weight training i have never increased my body weight over 175!
Thanks alot!"

Ravi Sadasiwan
Edmonton AB
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I am really excited! I have been on your program for about 3-4 weeks and I have gained about 14 pounds. The food is getting kinda old but im gonna stick to it. My goal is to gain around 30 more pounds in 5 months. Thank you so much for everything this program has made me alot healthier and boosted my self-esteem! I was wondering if there was anything i can do different to see more gains in my chest? And if there was something i could substitute for spinach? Thanks again for all your help!!!!

James,I gained 19 pounds on the program in 8 weeks. I had a few injuries that limited me, and Icould have done a little better on the diet so I am pleased.
P.J. M., Illinois
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Just wanted to let you know that I have been following the program for nearly four weeks and put on 17 pounds

Robin F., Washington
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When I first read your book I was very skeptical because the programs you proposed in your book were very different of those I was used to work on, but I understand that you were right in your analysis of other weight training programs based on continually increasing of workout intensity. Many times I have started a training program I’ve being encouraged for the progress that I reached during the firsts months, but after some time I found very difficult to keep increasing the resistance in my workouts and started to feel a slow down in my progress and in my weight gaining. Then I start to lose interest in my workouts and I started to skip them until I quit completely.

I decided to try the Four Week Plan of your book. Now I've trained for a year my workouts have become a part of my life I can not live without. I enjoy very much every workout and I am very satisfied with the progress I have reached after this time, gaining more than twenty pounds of lean body mass.

From your book I have learned so many things about weight training and diet and, the most important, the way it looks to the reality of our life and the world around us and our attitude in difficult situations and changes is very deep and sincere and coincides with mine.

It is very difficult to find words to thank you for your valuable contribution to people.

Juan Alejandro Hernández Cuba
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Hi James, Haven't heard from you in a while. I have ben sticking to the diet and seeing good progress. My body fat is way down, and I ca see veins even when I'm not pumped - when I am lifting I get so pumped people stare!
Part of that is because I work out at a University (where I work) so I am twice the age of everyone else.

I'd say my strength is up, but I really haven't checked the high end because I don't want to hurt my shoulders! I got 225 on the bench for 5 reps which is close to the best I've ever done, and maybe I was a little heavier years ago when I did more.

I'm 160 lbs and probably under 17% fat. My boys are now showing me their "muscles" (5 and 3 yrs) and asking to see my bicep. I have definitely gained some good size.

Ron L Arizona
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Edmonton Ab.
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First I'd like to say thanks for your support I've gained twelve pounds already. Though my gains have slowed down a bit, I've been sidetracked with my new girlfriend!

Florida
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James, I have found your course and tips invaluable. I have so far gained 22 pounds, and now weigh more than I ever have in my life!!

Dan B.
Montana
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I'm a few weeks into the course( week two is a real killer!) and have had quite a large improvement in most areas. I have put on 9kg and am getting asked if i am on steroidS!

Raja I.
United Kingdom
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Well so far I am very pleased with the results: in five weeks I have gained 12.5 pounds. My bodyfat percentage has remained at 11%

Matt P.
Texas
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"best investment in substantiated fitness and nutrition info I have ever bought."

It is the best investment in substantiated fitness and nutrition info I have ever bought. And I have bought alot.

Nancy L.
Illinois
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I'm really enjoying your four week routines and look forward to the new approach each week and 'toasting' my muscles in a new way. I dropped about 5% body fat, down to around 18%, but the stuff is really stubborn.

started 10 weeks on January 29...as of last Tuesday...went from 148 to 163 pounds and went from about 17% body fat to 12 %... My arms went from 13.5" to 15",chest from 33" to 40"

Cody D
NY.
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It's been about six weeks since I started. I was skeptical at first but the system works great! I have already gained over 14 pounds of muscle.

Ontario
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James I just finished my second four week cycle and I gained 17 pounds. I got my body fat measured professionally and it was 9.1 percent! I am very pleased with your program!

Rob D.
Alberta
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Dear James,

it's me who has to thank you!
You have totally changed my life. Your program has finally given my workouts and my diet the direction I have been looking for so long. Just today when I had finished my workout I was so pumped again it was unbelievable. In the mirror I looked huge.

Thanks. I cannot believe the amount of information you are supplying for $37.00! You have a very professionally presented product and good follow threw on your backend emails. I like your marketing approach.
Don W.

Hiya mate it's John here, well actually my name is Joe i used my dads card to get the book cos i wanted it so much, dont worry he's fine about it. I would have said sooner but i couldn't be bothered explaining ( too busy gettin' pumped).

Just mailed to say the routine is going good, i can see the improvement a little bit myself but everyone else says that i have put on a load of mass which i am chuffed to bits about. My mate thinks i am on steroids! so i wont be wanting my money back from you , only joking!

Today was my A-Level results day so i had to go to college to pick up my results. I havent seen anybody for about a month and when they saw me they were complimenting me on my new physique, especially the ladies! They were talking about how muscular i have got since they last saw me which i can't beleive. Even the teachers were talking to me about my muscles. Your book realy works and anybody wanting to get ripped would be a fool not to buy it, it's got great advice and is superb quality for the price. I have hardly been to the gym and haven't stuck to the diet as closely as i could but i am still seing great results.

heys guys not had a post 4 a while just been 2 busy gaining weight! i'm up from 11 stone 4 to nearly 13 stone! well 12 stone 11 to be exact! i'm really happy with the new me i'm starting to look the way i want and i feel much beter about my self. i can't wait for the summer now its gonna b amazing down on the beach!

just wanted to say a huge thanks to james for all his help and advice and just for the book in general!!! i didn't take before photos which im gutted about but i might take some pics now and post them so you all can see how my body is coming on!
Cheers, greg

If i am honest, i have followed james rules loosely but i have still got results in the four months i've been on the course. i still have a life and enjoy myself from time to time (maybe more than i should) this is due to james book and i want to say thankyou for it james. I have found that gaining weight is kinda like having a load of keys and only 1 lock, u just have to keep experimenting until you find what works for you.

I've never had such fun working out since using your scheme! In the
> few weeks
> I've been following it I've made more gains than I ever have. I'm a
> vegetarian so I found your meal planner to be fantastic!
> The hardest part is planning meals ahead but I've found it fairly easy to eat
> more regularly and as I'm a software engineer I've started writing some
> software to store my results and report on my progress.
> I love getting these emails and learning more about the whole process of
> getting huge!
>
> Many thanks, for everything.
> Ben
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James Jordan proves he's more than an authority on body building and weight training. As well as providing a comprehensive and intuitive training regieme, this program is so jam-packed with weight-loss and nutritional information that it's also perfect for those interested only in losing weight. For anyone who wants the entire A-Z story on eating properly, losing weight and gaining muscle, I highly recommend James'
Underground Mass Secrets. You won't be disappointed.

Today I completed Phase 3 - Workout 1. Since I've started, a little more than 2 weeks ago, I have already gained 5 pounds. I can't believe the pumps I'm getting while I work out and how hard I can tighten my muscles when I'm not at the gym.

I am following both your diet and workout program with much enthusiasm and discipline.I have put on 7 lbs.,feel thicker and stronger and plenty more energy.

"5 weeks I've gone from 135 to 149, and added 1.5" to my chest, 1" to my arms, and 1" to my calves and I now have latts and a neck!!"

James,
> IM 26 and a single parent raising two boys. So I really don't have a
> lot of free time. I started lifting in my early high school days. Young and
> inexperienced I spent two years getting really strong and cut up, but gaining no
> mass or weight. I had the typical skinny white boy disease, ive weighed 135
> since 8th grade. My friends all started using roids and getting huge. I refused
> to give in and just lifted harder trying to catch up. I actually started to
> lose weight. At age 17 I weighed 119 and was benching 275 and blew out my right
> rotary cuff. I quit lifting completely, until about two months ago. I decided
> to see how my shoulder would hold up. after two weeks it felt good so I decided
> to go for it again. I new I was going to have the same problem with my
> weight. IM 26 now and still at 135. I had been lifting 3 weeks when I found your
> program. with my limited time getting more done with less seemed very smart to me
> so I jumped on board to give it a shot. I admit I haven't stuck to the plan
> completely and could probably gain a lot more if I did, but as of right now in
> 5 weeks ive gone from 135 to 149, and added 1.5 to my chest, 1 to my arms, and
> 1 to my calves and I now have latts and a neck. It seems you found the cure
> to skinny white boy disease. Ill send more results in a month or two.
> Wade...................
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Just a quick update. I am a very hard gainer but have made significant progress and am pleased with the results so far. I want more!!!!

Jan 1 2004 -- 5'7" weight 145 bf 13%
Quads - 20.5", Bi's - 14", Chest - 37, calves 13", waist 31

Feb 15 2004 -- 5'7" weight 154 bf 14%
Quads - 22", Bi's - 14.5", Chest - 39, calves 13.5" waist 31.5

From what was once 147lbs is now 166lbs! I weighed in at around 162.85lbs a couple of weeks ago and I now weigh 166.1lbs, so I'm very happy with the progress I am making.

My goals are to get to around 200lbs, so that'll be in around a year, maybe less.

oh yeah and by the way i just want to say that the underground mass e-book is the greatest and ive gained 16 pounds since october!

My mates call me "Clark Kent" now haha. It feels really great, cus I'm not even that big, but they can tell I've been lifting.

My arms would've been around 13" when I first started out, I got them to about 13.5", and now they're 14.2". It feels good.

I have to say a lot of the new mass is in the triceps...my bench press has helped very much with these gains.

I'm aiming for 15" arms, then see what happens from there. I wanna get a big chest!!

Nick

Hey when i started the program i was looking to cut, I had just finished a major carb loading/ weight gain powder bulking program that didnt really go to well... i gained wieght .... but lots of fat too i was at around 23/24 percent

anyway i started with system c until i was at 186lbs down from 205 then i switched to system B

and ive realize that my metabolism is crazy fast. I had to raise the cal limit after the first week on system B because i was still loosing .... then 2 weeks later... i had to raise it again....

so right now im almost doing system A so ive decided just to start system A now weighing 180 at 13 percent body fat

so far im loving the program and the workouts ...im getting stronger and faster in the gym, workouts are now finished in 40-50 min depending on if i feel like i can bang out extra sets.
my form is way better then when i started too

I have gained 5 kg of lean mass in 1 month. i follow the course on a strict basis primarily the meal planner diet. i keep a record of my progress but as i am a beginner i take things easy for the moment and concentrate on my form when im working out. thus im not fussed with heavy weights at this time but rather weights that would not injure me but still hurt me enough a day or 2 later to gain mass and strength for a beginner.

i work my abs at home bfore breakfast 3 times a week. I workout at the gym 3 times a week spending at the most 40 minutes.

i eat like ive never eatin in my life eating foods that is in the meal planner and eating at the least 6 meals a day. i get hungry nowdays as my metabolism has increased.

i think like this "more muscles.....burn fat, more muscles burn fat"......i think like this evertime i workout

i eat right, workout right and rest right, but most of all i get the right attitude from James, Mush, Roy and Steve...thanx brothers. im becoming active in what i want to do, before i used to dream and all talk...now i do and not dream..im making things happen for me.

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ive been on this program for a while, but my problem was simply consistency, some days I would eat alot, the next I wouldnt eat much, plus I would basically follow the same phase and same exercises every week.

now that ive started following the programme more consistency as well as actually following it in terms of the weight department , i have seen some great gains

3 weeks ago i was 71.8kgs, now with 3 weeks of consistent eating and training, im all the way up to 77kgs.

The diet i followed was not entirely textbook, i modded alot of stuff to suit myself but heres basically the diet i have followed

Meal 2: Whey shake with 1 cup of milk, 1 tablespoon flaxseed oil, 1 teaspoon sunflower oil, 1/2 teaspoon seasimee oil (all unrefined, cold pressed)

Meal 4 (hour later): 150g of chicken breast, 4 slices of wholewheat/rye bread or beans or lentils or any other complex carb

Meal 5: 125g chicken breast, 200g of peas, 1 tablespoon flaxseed oil, 1 teaspoon sunflower oil, 1/2 teaspoon seasimee oil (downed with a tiny bit of juice)

Meal 6,7,8 pretty much same as above, with different green veggies, and maybe different protein sources

On non workout days I replace the post workout carb loading drink with some fruit and maybe a bit of complex carbs, Ill also replace the protein shake I would have had with 4 whole eggs as a seperate meal.

I'm thinking of waking up twice during the night for protein meals or shakes, to make 100% sure my body is anabolic all the time.

Anyways thanks alot james I think ill be bulking till 100kg or so, I have also noticed although I think diary is bad, its great for bulking, although once I am done bulking I will cut out diary again.

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"Lost 4.5% body fat and never been this cut before!"

im 23 i was at 176 lbs at 16.5% body fat
i went through preparation phase and now 4 weeks later ive started phase 4
i'm now at 172 lbs at 11.8% body fat

ive been doing 2900 cals a day the whole time
on weekends all i eat is oatmeal and raw eggs.

im now wondering if iv'e been losing to much weight even though my bf% went down. at this point i dont want to sacrifice any muscle loss. should i just keep doing what im doing or should i maybe up some cals. i do feel like i could eat one more meal a day. i just want to do this right after all this hard work. could someone help steer me in the right direction? it would really help thanks

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Hey Everyone,
Not only is the course, James authored awesome, this added forum gives a lot of valuable insight. Slowly but surely James has built this up into a solid all around program. Also it is a testament that the members of the forum are very respectful and helpful with each other. Beginners do not appear to be afraid of asking questions, and James has never refused to answer a question and has continually encouraged the members to improve themselves (which shows he is not fly by night and has the interest of the members at heart) Feel free to write your comments about James and the program. Keep up the good work James!!!!!!!

I drink to that!!! This forum and James' program are growing at a very steady rate, and rightfully so. I look forward to coming here every day and helping out as much as I can. Not to mention picking up bit of great information I was not aware of. James and his book have done a superb job of dispelling many common myths in weight training and dieting, that will save a lot of people many wasted years of doing things incorrectly because of misleading "gym talk." It's also very encouraging to see James post as often as he does, it really make you beleive in what you are doing when he stands behind his program the way he does.

Yeah, this forum is extremely powerful. This forum is quality for sure. It is something people want to be apart of and a place I know many here look forward to contributing to or reading every day. Muscle head forums are a dime a dozen but I have not yet seen one with such quality and support. Most forums are filled with people as mindless and as their empty syringe. The people here are on the “same page” and provide non stop positive reinforcement and knowledge. I thank you all for your hard work because it makes us all better. And James, I believe a good, strong leader builds a following that reflects themselves and if you reflect on what you have here it is pretty amazing what you have accomplished. There is not a program cheaper, James does not feed you with endorsements, and have powerful rewards. Since I have started this program my monthly cost of protein powder itself have went from $70 to $15 a month and I have made more gains then ever before. It’s a privilege to be associated with this group.

Another key to the forum is, for me it helps me to stay focused. I have just started a new job recently and as I have been adjusting to the knew hrs/time I've missed a couple workouts. It dissapoints me a lot, but just reading comments daily it keeps me interested and eager to continue. Hopefully oneday I'll have my pic posted like shroom, that would be a greta achievement.

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Yeah james...i have got to say that its been nice getting the feedback from you on this forum....your always prompt..well only when your not doin it in the bedroom or somewhere else i guess...like you do tell us about the women you gotten pregnant and the ones with stretchmarks and stuff.....but we all think you might be joking...but (shut up Ray!!)....yeah bro thank you for your share of stories and your valuable feedback you've helped me out and i dont take that for granted.

How is the progress guys??
As for me I been doing very well, I have been flowing James program for about 6 months and I been so please with the results. Its not about just gaining weight or losing fat, its lot more than that. I have had some stomach problem for few years and the freaking doctors could not fight out what's wrong with me. I had to run to the washroom 3 to 4 times a day. Now that's gone, I have not had a headache in 6 months. I feel so good in the morning. I feel like I want to work out every day but I only work out 3 days a week. I lost lots of fat around my belly. I feel so grate now days I don't feel lazy My pants are falling down. I have been eating so healthy. I am not a single guy, I do have family and even my wife flowing me now days. I honestly have to thank James.
I am wondering how is every one felling.
Only thing I have not really gaining any weight, I am not disappointed at all. but I guess losing fat and gaining weight cancel out. I do like to put few lb in few months. I am only 130 lb would like to go 140 with about 10 - 12 % body fat. I have been working out well, drinking about 6 -10 glass of water I don't think I could really do much with my eating I am just wondering what more I could do to gain few lb.

I am eating like this
7 - 8 am 1 banana/kiwi and pice of toast with Coconut oil on work out days other days 2 eggs and toast
Mult vitamin and greens with water

I do not want to waste money on Whey so I do not use it a lot as James says. I do work out 3 day a week for about 45 min. and off days I do bit of cardio and bit of abs for 2 or 3 times a week.
What more or less need to be done to gain few lb I am not disappointed at all on my programs I am very very happy with my progress so far I know guys really work out and look good did not get that in a month or 2 it take years of good work out.

kpanchad
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