Name: 如何增肥：大學時我用來增肥的3個瘦子 "生活小妙招" (How To Put On Weight: 3 Skinny Guy "Life Hacks" I Used To Gain Weight In College)
Uploaded: 2021-01-14T06:27:40.000Z
Duration: 13 min 27 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

Whoo! Spring break! Whoo! 2016 Spring break! Whoo! Ahh! Whoo! Spring Break! In this episode

you're going to find out how you can drink alcohol and party responsibly, of course,

and still make lean muscle gains. You're going to find out my top secret intra workout mass

builder that can help you pack on an additional 3 to 5 pounds every single month. And you're

going to find out about a top-secret anabolic window that is so powerful for your gains

that I call it Ronnie Coleman's Front Door. Let's get started. I hope you guys enjoyed

that intro. These people across the street, the construction workers, probably think I'm

literally insane because they see some kid holding a bottle of Hennessy, screaming at

the top of his lungs, 'spring break'. But I wanted just to emphasize a little point,

get you guys jacked about this video. Part one, I call it Party Gains. Now, back when

I was in college, even still to this day, I still like to party occasionally. I was

trying to lift heavy weight. I was trying to follow a good diet. And I just wasn't making

gains. I wasn't increasing my strengths and building muscle as fast as I would have hoped

for someone that was right in the peak years of muscle building, between the age of say,

like 20 and 25. Alcohol is by far the most catabolic, muscle-wasting thing that you can

do. So I came up with this little blueprint. Obviously, I know you guys are watching this

video, if you're between the ages of say, 21 - 25, probably even some guys under the

age of 21, you know, you're young. You want to socialize. You want to drink alcohol. But

at the same time you want to make gains in the gym. So instead of telling you guys to

never drink alcohol at all, I want to give you guys a powerful blueprint that's going

to allow you to consume alcohol and still make rapid lean muscle gains. So it's going

to be three parts. We're going to talk about what you do about an hour before you consume

alcohol and then what you do throughout the night, as you're drinking and partying responsibly,

of course. Then after, what you're going to do to soak up all that alcohol and turn your

body from a state of being catabolic back to an anabolic, muscle-building state as you

enter your sleep cycle. So getting into part number one. Now, this is so crucial. Please

do not drink on an empty stomach. Being a naturally hard gainer and a skinny guy you

are obviously at a genetic disadvantage to get really big and pack on slabs of muscle

mass officially, so the worst thing that you can do is just consume alcohol on a straight

up empty stomach. What you want to do is you want to get in a good combination of slow-digesting

carbohydrates and high-quality protein. Also, if you can get in a carbohydrate source that

has lots of potassium and electrolytes and minerals, they're going to help hydrate you

even better. With that being said, my favorite combination is grass-fed beef. Sometimes I'll

crack an egg or two over it for some added protein and also sweet potatoes and once in

a while I'll throw in a banana. Now, sweet potatoes and banana are really high in potassium.

As you drink alcohol, your body is going to become more and more dehydrated. Being dehydrated

is the worst state that your body can be in as you're trying to make lean muscle gains.

I would just fill up on about 40 to 50 grams of lean beef and have between 60 and 70 grams

of carbohydrates from sweet potatoes and banana. Step two, as you are partying responsibly,

of course, I really think that drinking clean is going to save you guys because you start

partying and you're taking shots of the sugary syrup and these cheap liquors, it is the worst

thing in the world for your body. My favorite go-to drink, if I'm still trying to get a

little buzz, party responsibly and not lose my gains is always a vodka water with lime

or a vodka soda. Now, soda water, obviously water. It's hydrating, so even though you're

drinking something that's dehydrating you, at the same time you're replenishing and you're

hydrating, so that's why my go-to is always a vodka soda or a vodka water. Obviously,

if you guys don't enjoy that, you could still do like a rum and diet Coke with lime or things

like that. Just try to really monitor your simple sugars and all that good stuff because

that's going to be really deteriorating for your physique. And most importantly, step

three, what you do after you get done partying responsibly is you want to soak up all that

liquor. You want to have a nice combination of fats and proteins and carbs and electrolytes.

It's going to further replenish our body. Here's my little realistic blueprint on what

you could do. Step number one, and this is no fail. Anytime that you are out drinking,

I guarantee you there is a pizza place that is open, so what I do is just so I can continue

the night, obviously you're out on a Friday or Saturday night, it's not realistic for

you to go home and eat a grilled chicken breast and some broccoli and some brown rice like

you're a robot. You're out socializing. You've got a little buzz on on a Friday or Saturday

night. So what you do is you have a slice of pizza. I always add in some high-quality

protein on top, so I'll get some chicken, maybe a Hawaiian pizza with some ham and pineapple

and I'll enjoy my pizza. So the pizza has some healthy fats that's going to soak up

some of that liquor. It's got some protein from the cheese and then any type of meat

that you add on top. Now, next up, when I get home I will chug a big container, a 32

ounce Gatorade. Now Gatorade, the simple sugars and the sodium and the electrolytes and the

magnesium in the Gatorade is awesome for preventing hangovers and getting your body back into

an anabolic, muscle-building state. Then also when I get home I will have some leftover

protein from something that I cooked earlier in the day. So I'll have some grass-fed beef.

I'll have some eggs. I'll have some high-quality chicken breast or turkey breast. But I'll

make sure I consume another 30 to 40 grams of high-quality protein. Then last but not

least, this is my secret weapon. I will replenish my electrolytes, so I'll actually have some

magnesium powder. They make this stuff called Natural Calm that's just pure magnesium powder.

Now, when you're drinking alcohol, you're actually becoming dehydrated, you're losing

your body's essential minerals and electrolytes that are so crucial for your function and

increase your strength and build lean muscle mass. So zinc and magnesium and potassium

are the big ones, so that why I chug the Gatorade and then I'll also have a drink with some

Natural Calm. It's just pure magnesium powder. It tastes really good. I'll have some of that.

Then I'll also take 3 to 4 ZMA pills, which is zinc, magnesium and vitamin B. That is

the perfect combination and if you follow that three-part blueprint, I guarantee you,

you guys can party responsibly, have a few drinks out on a Friday and Saturday night

and not lose your lean muscle gains. Part number two, a little hack that I've used over

the years to pack on weight efficiently is my intra workout mass builder. Now this is

really underrated because just consuming 400 to 500 super high-quality bodybuilding calories

throughout your workout, if you do the math, it takes a 3,500 calorie surplus to gain one

pound. If you're doing 5 workouts a week and you have a 500 calorie intra workout shake,

that's going to be 2,500 extra calories every single week. That's 10,000 extra calories

every single month that you are consuming. On top of that, it is going to skyrocket your

energy levels and your protein synthesis right in the middle of your workout. So instead

of waiting until right after you work out to have your protein shake, I recommend you

have an intra workout mass builder that consists of some simple carbs, some high-quality protein,

and some creatine, which actually gets depleted as you guys are going through your intense

workout. What I do is I'll take a 32-ounce bottle of Gatorade and I'll add in, or put

it in a shaker cup, or I'll have half the Gatorade bottle when I'm first starting and

I'll add some water to it. I'll add a couple scoops of maltodextrin powder and then I'll

also add in and I'll shake up some vanilla protein powder in it. So my favorite combination

is to use orange Gatorade and some vanilla protein. I'll add a little bit of maltodextrin.

I'll add about 5 grams of micronized creatine. And I have a 400 � 500 carbohydrate and

protein-filled mass-building shake that I'll start drinking throughout my workout. So I'll

start drinking it maybe after my first intense exercise and I'll continue sipping on it all

the way through the end of my workout. By the end of my workout, instead of drinking

water,which has zero calories, I'm drinking something that's rehydrating me. I'm giving

my body all of the amino acids that it needs to build muscle, replenishing my muscle glycogen