Table of Contents

Introduction Part 1: Muscle Misinformation: The Five Muscle Building Enemies You Must Avoid Naysayers: How to Deal With Them Body Building Magazines: Why I Tossed Mine In The Garbage Personal Trainers Who Are More About Sales Than Size Superhumans and the Juiced-Up Body Builder Gizmos and Gadgets Part 2: How to Lose theTop Five B.S. Excuses For Not Gaining Muscle Cut the "I Don't Have Great Genetics" Crap Quit Saying, "I Don't Have Enough Money" Drop the "I Don't Have a Lot of Time" Speech No more, "I'm Too _______" (Insert Your Limiting Belief Here) Part 3: Use Your Brain to Add Brawn: Seven Key Mind-Set Strategies Chapter Set Goals in HD Shrink the Change Focus on Habits, Not Outcomes Slow Equals Fast View Weaknesses As Strengths Let Go of "I Know" Belief Is Better Than Steroids Part 4: Five Essential Training Principles to Gain Your First 30 Pounds of Pure Muscle Get Lean to Get Big The Importance of Tracking Something: Know Your Critical Numbers The Top Four Ways to Measure Your Body Fat Percentage Track Your Progress Slideshow Fashion Introducing DTS Training: A Science-based Approach to Defeating Your Skinny Guy Genetics... Forever! Micro-Progression: The Smarter and Safer Way to Constant and Never-Ending Improvement The Suntan Analogy: The Key to Muscle Growth Part 5: Mass Mechanics: Unlocking The Principles of Ownership, Respect and Disadvantages for Immediate Gains Mass Mechanics Principle #1: The Principle of Ownership Mass Mechanics Principle #2: The Principle of Respect Mass Mechanics Principle #3: The Principle of Disadvantages Part 6: The Ultimate30-Week, Zero Guesswork Muscle Building Program Phase One Phase Two Phase Three Part 7: The Exercise Execution Demonstration Guide Don't Do Another Rep Without These Max Contraction Cues Part 8: Five Rituals To Rapid Recovery Recovery Ritual #1: Contrast Baths and Showers Recovery Ritual #2: Massage Recovery Ritual #3: Muscle Activation Technique (MAT) Recovery Ritual #4: Handling Stress Recovery Ritual #5: Sleep Part 9: Fourteen Simple, No-Nonsense Nutrition Principles to Gain Your First 30 Pounds of Pure Muscle The Nutritional Hierarchy of Muscle Growth (and Fat Loss) Choose Your Goal: Don't Chase Two Rabbits at Once. Calories and Macronutrients: Setting Your Best Targets (without Complicated Formulas) Protein: The Body's Most Important Building Block Fat: The Key to Optimal Testosterone Production and Sex Drive Carbs: You Need to Earn Them! Hydrate to Look Fuller and Stay Stronger Establish a Regular Meal Cadence How to Use "Treat Meals" to Bulk Your Muscles, Not Your Belly Alcohol: You Booze, You Lose? Consistency: The "Best Diet" Is the One That You Follow The Devil Is in the Dose, Never in the Food Itself Arm Yourself with the Only Kitchen Tools You Need Invest in Cooking Lessons and Cook Like a Pro Part 10: The Done-For-You Mass and Shred Meal Plans Training Day: Mass Phase Meal PlansNon-training Day: Mass Phase Meal Plans Training Day: Shred Phase Meal PlansNon-training Day: Shred Phase Meal Plans Part 11: Supplements That Actually Work (Don't Worry, This Part Is Short) Do You Earn the Right to Take Supplements? How to Build More Muscle with Less Protein The War in Your Gut: Are You Losing? Protein Powders: Whey Is Not the Only Way Carbohydrate Powder: The Ultimate Muscle-Building Solution Part 12: A No Nonsense Guide for Living Large Outside of the Gym Build Muscle to Serve, Not to Be Served Take Massive Action (Don't Just Think or Talk About It) Avoid Broken FocusGet Blood in the Game Recognize the Gym Is a Metaphor for Life Acknowledgments Can You Hook A Brother Up? About the Author Index

About the Author

Fitness guru Vince Del Monte been coined ""The Skinny Guy Savior."" He earned this name by dedicating his life to transforming the lives of the skinny, scrawny guys, as well as skinny girls, and helping them become healthier, fitter, and more confident in their bodies. His students transform themselves to ""Live better, Look better, & Know better!"" Vince has transformed thousands of lives with a perfect mix of encouragement, humor, no BS, inspiration and fun with his popular bestselling ""No-Nonsense Muscle Building"" system.

Vince was the poster boy of the ""I can't gain weight or get the girl"" story. He became known as ""Skinny Vinny."" He was 140-150 pounds at 6 feet tall, and the nickname stuck with him all through college. He tried everything to gain weight any way he could, never surpassing 149 lbs, dripping wet.

Vince received an Honors Kinesiology degree from the University of Western Ontario. After college, he found a mentor who ""told him to burn all of his fitness magazines and stop wasting money on supplements to gain weight."" Vince's life started to change. He gained some weight, developed toned muscles, and then met the girl of his dreams—now his wife!

Vince is also an award-winning WBFF Professional Fitness Model and enjoys the natural bodybuilding and fitness lifestyle. He continues to practice what he preaches to challenge himself and inspire his readers.

Reviews

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""Having been a ‘skinny guy' growing up, I wish I'd had Vince's Living Large to guide me. It would have saved me years of frustrating trial and error.""

—Steve Holman, former editor in chief, Iron Man Magazine

""Vince Del Monte is a worthy guide for skinny guys who want to bulk up fast, as well as safely. He's been there and earned every pound. This book will save you time, money, and heaps of frustration.""

—Sean Hyson, CSCS, training director for Men's Fitness and Muscle & Fitness magazines

""Vince has put together an excellent book on the meat and potatoes of how to gain muscle the natural way. His programming is easy to follow but brutally effective. I think you'll learn a lot by reading this and if you implement these methods I have no doubt that you will make a change!""

—BJ Gaddour, fitness director for Men's Health

""Anyone who's ever wanted to be able to build muscle without spending hours in the gym can benefit from Vince's simple, no-nonsense approach to building muscle.""

—Mark Sisson, author of The Primal Blueprint and publisher of MarksDailyApple.com

""As a how-to guide, this book contains everything you may need to know. Brimming with straightforward strategies anyone can use to overcome the key fears associated with becoming the Strongest Version of Yourself and dominating live.""

—Elliott Hulse, owner of world-famous Strength Camp Gym

""If I could have a personal coach training me to get bigger each day, I'd want Vince Del Monte by my side. Since we live in different countries, this is the next best thing! Use this book as your personal coach to put on healthy size that lasts!""

—Lewis Howes, New York Times bestselling author and host of ""The School of Greatness"" podcast

""Getting bigger isn't always easy, but Vince's book will get you off to a great start.""

—Armi Legge, founder of EvidenceMag.com

""Vince is known worldwide as ‘the skinny guy savior' and for good reason. For years, he's helped hundreds of thousands of men not only build the body of their dreams but (perhaps more importantly) has also empowered them to live large. . . . If you're a man, this is a must-read.""

—Yuri Elkaim, New York Times bestselling author of The All-Day Energy Diet and The All-Day Fat-Burning Diet

""Vince writes in an engaging, conversational style that doesn't undersell the difficulty of adding 30 pounds of muscle, but provides all the tools to make it happen. Living Large is a solid introduction to building a solid physique.""

—Lou Schuler, coauthor of The New Rules of Lifting series

""Frankly, it doesn't matter how much muscle you build with Vince's advice, whether it's 30 pounds in 30 weeks or just the extra 10 you need for the perfect body. . . . That pales in comparison to what you will REALLY get from the book, and that's the confidence and attitude you need to Live Large, get the girl of your dreams, and leave the legacy for your life. That is his true gift to you. Vince has long been a mentor and role model to me, and I highly recommend you make him the top one in your life today, too.""

—Craig Ballantyne, author of The Perfect Day Formula
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