by Alex Nerney on February 11, 2013

1. Drinking 12 cups of water a day

2. Only drinking straight liquor and light beer

3. Going to the gym one time a week and doing something you enjoy

4. Eating 20 grams of protein at every meal

5. Eating fruit and protein right when you wake up

6. Lifting weights AT LEAST three times a week based on your fitness goals (leaning out or gaining mass).

If you continue doing these things for the next three weeks you will be amazed at the results. Thankfully we are done with the countdown for this week, as I will only be giving you tips to improve what you already know.

Here is what we have left for the following weeks:

Week 3: Fine Tune/Some Tricks

Week 4: Cutting out to cut up.

Week 5: The one-week cleanse to perfection, which will make you want to murder me.

So let's get started.

Gaining Mass
Again, for clarification purposes, these people already have abs and are naturally very cut. Their goal for spring break is to gain gain gain and not to lose anything. If that is not you, scroll down to the Leaning Out section.

So here is the problem, you need gain as much muscle as possible in a short period of time. While this will not be easy, there is a simple solution.
You need to eat the shit out of everything in site (while still getting your 20+ grams of protein per meal). One of the biggest problems really skinny people have is that their body is very insulin resistant so carbohydrates do not impact them as much as others.

Here are two tricks I learned in College to help me gain weight. I was able to do this even when I was as poor as a Mexican busboy.

Dine at your schools buffet style cafeteria.

Most colleges have an all you can eat buffet. What my friend and I used to do is wait until we had three hours to kill. Then we would go there and eat like we were trying out as new Jabba the hut mascots at Disney World. After about 30 minutes of eating till we hated ourselves, we would try to do homework, hit on slampieces, shoot the shit, and burn some time. Then after the 2 hours were over we would eat again. We would leave that place getting every penny's worth.

Post Workout Heaven.

Get your sugar up bro. Your body is naturally insulin resistant and you want your body to respond to insulin after you workout so you can build muscle. The best way to do this is through sugar. You will still need your protein, but you want to eat a bunch of sugar post-workout to get some kind of an insulin response. My suggestion is milk and ice cream or a couple big glasses of chocolate milk.

Leaning out
These next tips are for people looking to shed down some fat and get ripped. If you are not seeing fast enough results from the first two weeks, you can add these tips to your routine to speed things up.

Swimming Sprints.

Have you ever wondered how Michael Phelps can eat 12,000 calories a day? No, it's not pot.  In order to burn that amount of calories he would have to swim 10 hours of non-stop butterfly every day. From exercise and natural metabolism he actually only burns around 8,000 calories.

The reason why he can eat so much is called the thermal load of water. I won't bore you with the details, but the effect is simple. You burn calories twice as quickly because your body disperses heat in the cold water. When your body disperses heat it has to work twice as hard to keep you warm. SWIMMING IS YOUR BEST CARDIO OPTION.

I would do swimming sprints where you swim one lap as fast as you can then rest. Do this 10 times and it will help you burn the fat faster if needed.

Cut out as many simple carbohydrates as possible.

The reason is that unless you are trying to put on weight, simple carbohydrates spike you insulin through the roof and cause your body to go into a storage mode.

Take as many of these out of your diet as possible.

-White Bread
-Ice Cream
-Most Cereals
-White Rice

If you have and questions, leave them below.

See you next week, bros,

Alex Nerney - Certified Personal Trainer, Certified Nutrition Specialist, Lord of BroScience.

Finally, my new published book on fitness is out: Fitness in College – A College Guy's Guide To Getting Ripped

Related Posts:

Week 1

Week 2