Fitness is an extremely important part of a mans life. Young, old, single or married. Men need to stay physically fit to enjoy a happy and healthy life.

Not only does staying fit make you feel better, it makes you look better too! Just like Men are attracted to big perky tits and a nice round ass, Women are attracted to a Man with a strong build. In this post I am going to tell you how I bulked up and gained 40 pounds in one year of training.

I’ve been going to the gym ever since I was 16. As soon as I got my drivers license I joined the local gym. I was always a skinny fuck and I never really took it serious. I had no idea what I was doing.

I used to wake up all hung over in the morning, smoke a cigarette on the way to the gym. Walk in there tired and dehydrated. Pick up a few dumb bells and do some bicep curls then do some bench presses. Then head home to eat a shitty meal washed down with a beer.

I was a moron… I made every mistake in the book and I never had a muscular body. I cringe thinking about the dumb shit I used to do in the gym…

I wasted a ton of time and now I want you to learn from my mistakes. Guys, building muscle is very simple. I’m going to tell you exactly how to do it.

Eat right, lift weights and sleep. That’s it! OK I’m simplifying things a bit here but it really boils down to these three things. If one of these three pillars of strength training is off, it will affect your muscle gains.

How I Got Jacked in One Year

One day I was looking at myself in the mirror and decided I was sick and tired of being a skinny fuck with a beer belly. I went online and began searching for the best work out programs available. After hours of research I finally decided on one.

Rather then tell you my exact routine, I will just recommend you buy this book. “Starting Strength” by Mark Rippetoe. Click that link to view the book on Amazon.


No bullshit guys. I read this book. Started the program and I gained 40 pounds in one year! People around me thought I was on steroids… Nope, all natural. Just hard work in the gym and eating everything I could.

Mark Rippetoe has been in the fitness industry since the 70’s and he really knows his shit. Starting Strength is a simple and effective program to build muscle and strength. I was going to the gym three times a week for one hour each time… Yes only THREE hours a week!

Everyone can spare three hours a week to transform their body. No excuses! Once you learn the proper exercises and get on a consistent routine, you will be amazed at the results.

Starting Strength uses compound exercises that work the entire body. Every exercise is performed with the barbell. Squat, deadlift, bench press, over head press, bent over row. With these lifts you will be hitting every muscle group hard every week.

The book goes into great detail about how to properly perform each lift along with a bunch of other important bodybuilding info such as nutrition tips and preventing injuries.

If you are serious about getting jacked, (I hope you are) stop wasting time in the gym and get on a good program. Pick up this book. Read it twice then get busy. I guarantee after a few months you will notice a big difference in your strength and physique.

Bodybuilding Diet

I’m not going to give you a diet plan because I don’t know you. Your fitness goals might be totally different then mine. I can’t keep weight on! Maybe you are a skinny bastard like me, or maybe you need to drop a few pounds.

If you are looking to gain some serious muscle you need to eat more. Eat BIG to get BIG. I always had a good appetite but I realized I wasn’t eating nearly enough. I started eating every 2 hours and I would eat until the point where I felt sick. At first you won’t be used to it but once you are full, you need to pack a bit more in. You need to take in more calories then you burn off each day.

Back when I was living in America I used to cook all my food in bulk and fill up Tupperware containers. This was an easy way to pull out a meal at any time of the day without cooking. When traveling it’s a bit more difficult to track everything, but there is plenty of healthy food all over the place for cheap!

If you are looking to lose weight then you need to do the opposite. Burn more calories then you take in each day. Again, I’m not going to give you a diet plan, just read Starting Strength.

The point I want to make is, if you aren’t seeing the results you want then you are doing something wrong! Your diet is a HUGE part of gaining muscle and you need to get this right. You can bust your ass all you want in the gym but if you aren’t working just as hard in the kitchen then you are wasting your time!

Stay Hydrated

This is huge too. Your body needs to be hydrated to function properly. Grown men should aim for a gallon of water a day. Your coffee and beers don’t count! When living in a hot environment, hydration is especially important. I sweat my balls off out here Asia. Remember, coffee and alcohol are diuretics which means they make your body lose water! You also need to make sure you replenish your electrolytes and salts as well as drinking plenty of water. is a great resource for all your fitness needs. You can read more about dieting there

Bodybuilding Supplements That Work

Most bodybuilding supplements are over priced trash. Don’t fall for the marketing guys. All you really need is a well balanced diet. That said, I do take a few simple supplements that get results.

Whey Protein. I try to eat as much food as possible to gain weight but protein shakes are a convenient way to pack in some extra protein. I drink a shake before and after the gym. These shakes contain about 25 grams of protein each and they don’t fill me up like eating a meal would.

optimum nutrition whey protein


Again, this is not to replace your meals, just to add in some extra protein to your diet in a fast and convenient way. If you can eat food instead of drinking a shake then go for it! I just buy a simple whey protein powder from Optimum Nutrition. Click here to see it on Amazon. Chocolate is my preferred flavor.

Creatine. The stuff works and research backs it up. Everyone reacts different but I definitely feel stronger when taking creatine. My muscles look bigger and I have more energy as well. You can do the research and see if it’s right for you. I swear by it.

creatine monohydrate powder



I just use the regular old creatine monohydrate powder. It’s cheap and effective. No need to buy the over priced bullshit that’s a mixture of whey, creatine and who knows what else… Just buy basic Whey and creatine powders. Mix it yourself when you make a shake. This will save you money.

Multi Vitamin. A good multi vitamin is extremely important as well. We should all try to eat a well balanced diet, but a good multi vitamin ensures that your body is getting everything it needs to stay healthy and perform at peak levels. The best multi vitamin I have tried is the Orange Triad Multivitamin from Controlled Labs. This vitamin is packed with all the essentials plus it has stuff for your joints and digestive system as well. I ran out of these while traveling in Asia… But I am planning on ordering some on Amazon shortly. I felt fantastic on these vitamins. Good boost of energy as well.

orange triad multi vitamin


Fish oil. Be sure to get your essential fatty acids as well. Fish oil has a lot of health benefits. In fact, they are considered “essential” fatty acids and your body cannot produce them. You must get them from food or supplements. Buy the gel caps. Don’t drink the liquid shit ok?


Sleep to Get Big

Another huge problem I had was lack of sleep. Some nights I would get wasted and sleep for 12 hours. Other times I would be up all night, sleep for 4 hours then go back to work in the morning. Totally inconsistent and fucked up. I was always exhausted with a foggy mind.

Your body needs proper sleep each night to repair itself. When you lift it tears up your muscles. When you are sleeping at night this is when your muscles are being repaired and growing stronger.

You need to get regular, deep, uninterrupted sleep to maximize muscle growth and performance in the gym. I understand that this is hard for people who are young and running wild. You may need to dial back your partying and binge drinking if you are serious about your fitness goals.

You should get at least 7 hours of quality sleep each night. I haven’t used an alarm clock in years and I find I always wake up naturally after 10 hours. That’s my sweet spot. Everyone is different.

Time To Get Busy

Building muscle is easy! You just need to put in the work. Get on a good training program. Follow a proper diet and get enough rest.  Stick to it! Results don’t happen over night. It’s really not complicated or time consuming.

Once you build these habits into your lifestyle it becomes a routine. Now I feel anxious when I miss the gym. I have all this energy I need to get rid of!

Proper diet and exercise will make you feel so much better. You will have more energy during the day and sleep better at night. Your mind will be sharper and you will be in a better mood. You will look better which will give you more confidence. More confidence and a better body will get you more ladies!

Also, heavy compound exercises have been shown to raise testosterone levels in Men. This will make you a stronger, better lover! Hey we all want to perform at our peak level right?

I highly recommend Starting Strength by Mark Rippetoe. I still train on this program today.

The rain finally slowed down here so I’m off to the gym. Cheers Guys!