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Jim's Bodybuilding Guide - Intro
Jim's Supplement Guide - 1
Jim's Supplement Guide - 2
Jim's Supplement Guide - 3
Jim's Supplement Guide - 4
Jim's Supplement Guide - 5
Jim's Supplement Guide - 6
Jim's Supplement Guide - 7
Jim's Weight Lifting Guide - 1
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Jim's Weight Lifting Guide - 5
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Jim's Diet and Nutrition Guide -1
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Routines & Programs Guide

Home Gym Exercise Equipment

Choosing a Home Gym Guide - 1
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Total Gym Review
Total Gym Models Compared
Power Rack Review
Power Rack Exercises

Jim's Bodybuilding & Weight Gain Guide - Introduction

Bodybuilding, Weight Gain Guide Navigation
Weight Lifting& Workout
Diet & Nutrition
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Weight Lifting - 1
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Diet and Nutrition - 1
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Bodybuilding & Life Style

Well, I'm sitting here on my week off after a strict and intense 6 week bulking cycle, with hopes of putting another few, hard fought for pounds. As many of you probably know from some other articles on here, that I'm an ecto-meso body type and a hard gainer. It certainly feels good to have a 0week off!

This 6 week bulking cycle run from Feb. 9 to Mar. 19 (2004). It was a thoroughly planned out cycle in 3 main areas:

  1. Supplementation
  2. Weight lifting & workouts
  3. Diet & nutrition

As you see from the navigation above, each of these 3 key areas are talked about in some detail. This will be another long bodybuilding guide; however unlike some of my previous guide, it will also cover training and dieting. It will be quite long, so take it in bit by bit, or just read whatever interests you. ;-)

During these 6 weeks, I took meticulous measurements on my progress, kept concise records of my training, and also, daily records of all my diet and nutrition. And of course, weekly pics along the way to gauge progress.

Bodybuilding is more than just a sport, it's a life style.

With that said, you need to make a commitment to yourself, to take small steps in the right direction that will help you achieve your goals. Otherwise, what the heck are you doing on this site, or reading this guide for that matter? ;-) And hopefully, by the time you're through reading this guide, you'll have learned something, and be a step closer to your goals.

How I gained 20lbs in 8 weeks!

Wow! Doesn't that sound fantastic?!? I will show you all my methods on how I gained 20lbs of solid muscle in just 8 weeks! All you gotta do is send $39.95 to Jim @ BB4U, or pay by visa, master card, or paypal. (sarcasm)

Oh Schmuck..

Sorry, I just had to do that. Can't help but take a shot at all these "let me help you gain weight" sites on the web. I've seen a few of these, and I wasn't impressed by any means.

My Bulking Cycle Progress

Okay, maybe I didn't put on 20lbs in 8 weeks, but I did put on a solid 4.5lbs of lean mass during my 6 week cycle. It may not sound as impressive as 20lbs, but it's real. I took measurements at the start of each week, and then one more time on the last friday of my 6 week run. Below is a chart of my measurements of week 1 compared to week 6, and including body weight and body fat percentage measurements.

6 Week Measurements

  Week 1* Week 6* Gains
Chest 42 43.5
48.5 51.25 2.75
Biceps (Right) 14 14.6 0.6
Biceps (Left) 14 14.5 0.5
Forearms (Right) 11.3 11.8 0.5
Forearms (Left) 11.1 11.7 0.6
Waist 29.5 30.5 1.0
Thighs (Right) 22.75 23.6 0.85
Thighs (Left) 22.75 23.5 0.75
Quads (Right) 17 17.75 0.75
Quads (Left) 17 17.6 0.6
Calves (Right) 13.5 13.75 0.25
Calves (Left) 13.5 13.75 0.25
Body Fat
152 156.5 4.5

* Measurements done cold, and measured in inches

Before and after pics were also taken to show my progress for these 6 weeks.

(Week 1)

This was taken during the week of Feb 8 - 16. I have to admit that I look "flatter" than usual in this one - I had just returned from a trip from Toronto which involved bad diet, lack of sleep, and almost 2 weeks of no workout. Needless to say, I was not up to par... So, this is not the best to show my "before" look.

jim after   jim pic

(Pic 1)                                              (Pic 2)

Pic 1 - was taken during week 5, about a week after I started tanning.

Pic 2 - taken during week 6, with a noticeable tan compared to pic 1.

I'm not a big guy by any standards - at 5'7" and 156lbs, most would consider me a small guy. In fact, I consider myself to be a pretty small guy, and a hard gainer. But that hasn't stopped me from bodybuilding. So, comparing the last 2 pics with the week 1 picture, the gains are noticeable - fuller, thicker, and harder muscles by the end of 6 weeks.

So, are you getting excited yet? Ready to hit the weights like never before? Well, enthusiasm is fantastic, but you have to realize this:

  • You must be dedicated and committed to yourself
  • You must be disciplined in your diet and nutrition
  • You must be committed to your workout program and push yourself harder every time
  • You have to be PATIENT!

I can't stress these points enough, especially to beginners who give up as fast as they start a bodybuilding effort. They expect too much in too little time, get discouraged, and give up. But you know what? You need to realize that bodybuilding is a life long deal, not a fad, not a momentary infatuation. Only dedication and commitment and taking small, positive steps towards creating an overall improvement in your life will get you there... eventually! Don't give up!

With that said, I hope I haven't turned anyone off from bodybuilding and weight lifting, and hopefully provided some inspiration and motivation. Now, let's get on with the good stuff!

>> Continue to next part: Supplements 1