am i too skinny??

A properly designed diet and weight training program will help anyone gain weight and build muscle.

How to gain weight

Weight gain is something that isn't easy to do and you probably know this already. I know first hand because it is something I have to do every day. I am an ectomorph by genetics, which is the "skinny body type" and the one with the fast metabolism which makes gaining so hard for guys like me. The key to weight gain is to do everything BIG. You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet.

So, to put it as simply as possible, there are 5 simple steps to how to gain weight, and here they are:

1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.

2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.

3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read the workout routines and splits section.

4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month!

5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories.

[http://www.intense-workout.com/weight_gain.html]

Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine.

One rule when making weightlifting workout programs is to make sure to split it so that you aren't overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits:

1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it's ok if the secondary muscles get worked that day, because your doing them anyway.

2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday... and biceps Monday with chest, and back Wednesday or Friday.

3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.

Sample Splits

Coming up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people

Monday - Chest/Back

Tuesday - off

Wednesday - Legs

Thursday - off

Friday - Shoulders/Arms

Saturday - off

Sunday - off

Monday - Chest/Biceps

Tuesday - off

Wednesday - Shoulders/Legs

Thursday - off

Friday - Back/Triceps

Saturday - off

Sunday - off

Monday - Chest/Triceps

Tuesday - Back/Biceps

Wednesday - off

Thursday - Shoulders

Friday - Legs

Saturday - off

Sunday - off

Remember, these are just sample programs. Some people like to workout on the weekends, and I don't. So in all the samples I made them off days. It all depends on what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use.

[http://www.intense-workout.com/workout_routines.html]

Killer Tips To Make A Woman Swoon All Over You...

Here's a couple of killer tips that
work almost every single time:

1. Display TRUE Alpha Male Confidence

This is not that fake kind of bravado
that you usually see from guys that
don't know any better. This is that
kind of confidence that is NATURAL and
MAGNETIC.

2. Talk to her, but not like you
would a guy you know.

Sounds like a NO-BRAINER, but a lot
of guys end up talking to a woman the
same way they would to one of their
"boys." If you want to get her HOOKED,
then YOU better make her want to hear
more from you

3. Don't EVER talk yourself down.

Most guys that seem to fail at
attracting women are pretty good at
talking themselves down and assuming
the worst. You have to assume the BEST,
and know that you CAN get the girl.

the worst dating advice in the world

When it comes down to trying to pick out
the worst dating advice in the world, there
are quite a few candidates.

Sometimes, it seems like there is more BAD
advice out there than there is GOOD advice.

What is GOOD dating advice anyway?

It's stuff that actually works out in the real
world and doesn't just sound good when written
down on a piece of paper or read off of a
computer screen.

After much consideration, what I came up with
for the WORST dating advice in the world is:

" You should try to be her best friend."

Yes, to me, this is about the worst thing
that you can do. With a few exceptions, women
rarely ever even think about dating a friend.

And if you have just met a woman and the first
thing that you do is try and be her friend

Why would you want to shoot yourself in the foot
like that?

As long as you approach a woman as a friend, you
can be sure that you are going to get a lot of
phone calls to chat about nothing, a lot of
requests to do her favors when she needs them,
and little to nothing when it comes to REAL action.

Is that what you want?

To build a long list of attractive women that are
just FRIENDS?


If you want to make a lot of friends with women,
then that's your choice

whats the best way to approach women

Approaching beautiful women can easily give

some men a heart attack.

The ability to approach a beautiful women

and not only just start an interaction with her,

but also make her feel something inside for

you is not something that is just easily

stumbled upon.

What should you know about approaching

beautiful women?

1. Your "game" has to seem unique to you and

your personality.

2. You cannot just fawn over her good looks.

3. You have to be able to captivate her.

The Traits

To start, you have to possess the right frame
of mind. You can't be one of those guys that
talks himself out of approaching a woman or
believing that you have no chance at all.

That's not going to get you very far.

Women absolutely fall for a man that possesses
the three C's; Confidence, Charm, and
Charisma.

And guess what?

You can develop every one of these traits and
start attracting women like NEVER before!

It only gets better.

As you have more experiences where you create
attraction with women, you become MORE CONFIDENT.
As a result, you naturally will see your CHARM
and CHARISMA shoot through the roof as well.

Master those three C's and you will be able to
make just about any woman you desire fall for
YOU!

Are we friends or is there something more there?

Women can easily leave a man guessing...

Are we friends, or is there something

more there?

I think every guy has been in a spot

where he has fallen in too deep into

the friend zone with a woman that he

would much rather date than anything

else.

When you get in the friend zone with a

woman, what do you do?

Do you just give up and move on?

Or can you finally CRACK the Code and

turn things around?

Most guys will either give up or they

will keep being just her friend,

secretly wishing for much more.

If you want to go from being friends

with a woman to being LOVERS with her,

then you have to do one thing almost

IMMEDIATELY.

You have to switch up how she sees YOU.

If you don't do this, then no matter

what, she is only going to see you as a

friend and not a thing more.

And you want more...much more.

valentine

Women want a man that is confident, reassured in
himself and knows HOW to make her feel GOOD when
she is around him.

To be that kind of guy, you have a couple of options:

A) You can suddenly change EVERYTHING about you,
which I do not recommend at all!

B) You can learn how to trigger attraction in a woman
and make her see YOU as the kind of guy she wants to be
with...

99 SECRETS GIRLS HAVE TO KNOW ABOUT GUYS

99 SECRETS GIRLS HAVE TO KNOW ABOUT GUYS

1. Guys don't actually look after good-looking girls. They prefer neat and presentable girls.

2. Guys hate flirts.

3. A guy can like you for a minute, and then forget you afterwards.

4. When a guy says he doesn't understand you, it simply means you're not thinking the way he is.

5. "Are you doing something?" or "Have you eaten already?" are the first usual questions a guy asks on the phone just to get out from stammering.

6. Guys may be flirting around all day but before they go to sleep, they always think about the girl they truly care about.

7. When a guy really likes you, he'll disregard all your bad characteristics.

8. Guys go crazy over a girl's smile.

9. Guys will do anything just to get the girl's attention.

10. Guys hate it when you talk about your ex-boyfriend.

11. When guys want to meet your parents. Let them.

12. Guys want to tell you many things but they can't. And they sure have one habit to gain courage and spirit to tell you many things and it is drinking!

13. Guys do cry!!!

14. Don't provoke the guy to heat up. Believe me. He will.

15. Guys can never dream and hope too much.

16. Guys usually try hard to get the girl who has dumped them, and this makes it harder for them to accept their defeat.

17. When you touch a guy's heart, there's no turning back.

18. Giving a guy a hanging message like "You know what?!.. uh... never mind!" would make him jump to a conclusion that is far from what you are thinking.

19. Guys go crazy when girls touch their hands.
20. Guys are good flatterers when courting but they usually stammer when they talk to a girl they really like.

21. When a guy makes a prolonged "umm" or makes any excuses when you're asking him to do you a favor, he's actually saying that he doesn't like you and he can't lay down the card for you.

22. When a girl says "no", a guy hears it as "try again tomorrow."

23. You have to tell a guy what you really want before he gets the message clearly.

24. Guys hate gays!

25. Guys love their moms.

26. A guy would sacrifice his money for lunch just to get you a couple of roses.

27. A guy often thinks about the girl who likes him. But this doesn't mean that the guy likes her.

28. You can never understand him unless you listen to him.

29. If a guy tells you he loves you once in a lifetime. He does.
30. Beware. Guys can make gossips scatter through half of the face of the earth faster than girls can.
31. Like Eve, girls are guys' weaknesses.

32. Guys are very open about themselves.

33. It's good to test a guy first before you believe him. But don't let him wait that long.

34. No guy is bad when he is courting

35. Guys hate it when their clothes get dirty. Even a small dot.

36. Guys really admire girls that they like even if they're not that much pretty.

37. Your best friend, whom your boyfriend seeks help from about his problems with you may end up being admired by your boyfriend.

38. If a guy tells you about his problems, he just needs someone to listen to him. You don't need to give advice.

39. A usual act that proves that the guy likes you is when he teases you.

40. A guy finds ways to keep you off from linking with someone else.

41. Guys love girls with brains more than girls in miniskirts.

42. Guys try to find the stuffed toy a girl wants but would unluckily get the wrong one.

43. Guys virtually brag about anything.

44. Guys cannot keep secrets that girls tell them.

45. Guys think too much.

46. Guys' fantasies are unlimited.

47. Girls' height doesn't really matter to a guy but her weight does!

48. Guys tend to get serious with their relationship and become too possessive. So watch out girls!!!

49. When a girl makes the boy suffer during courtship, it would be hard for him to let go of that girl.

50. It's not easy for a guy to let go of his girlfriend after they broke up especially when they've been together for 3 years or more.

51. You have to tell a guy what you really want before getting involved with that guy.

52. A guy has to experience rejection, because if he's too-good-never-been-busted, never been in love and hurt, he won't be matured and grow up.

53. When an unlikable circumstance comes, guys blame themselves a lot more than girls do. They could even hurt themselves physically.

54. Guys have strong passion to change but have weak will power.

55. Guys are tigers in their peer groups but become tamed ****cats with their girlfriends.

56. When a guy pretends to be calm, check if he's sweating. You'll probably see that he is nervous.

57. When a guy says he is going crazy about the girl. He really is.

58. When a guy asks you to leave him alone, he's just actually saying, “Please come and listen to me"

59. Guys don't really have final decisions.

60. When a guy loves you, bring out the best in him.

61. If a guy starts to talk seriously, listen to him.

62. If a guy has been kept shut or silent, say something.

63. Guys believe that there's no such thing as love at first sight, but court the girls anyway and then realize at the end that he is wrong.

64. Guys like femininity not feebleness.

65. Guys don't like girls who punch harder than they do.

66. A guy may instantly know if the girl likes him but can never be sure unless the girl tells him.

67. A guy would waste his time over video games and basketball, the way a girl would do over her romance novels and make-ups.

68. Guys love girls who can cook or bake.

69. Guys like girls who are like their moms. No kidding!

70. A guy has more problems than you can see with your naked eyes.

71. A guy's friend knows everything about him. Use this to your advantage.

72. Don't be a snob. Guys may easily give up on the first sign of rejection.

73. Don't be biased. Try loving a guy without prejudice and you'll be surprised.

74. Girls who bathe in their eau de perfumes do more repelling than attracting guys.

75. Guys are more talkative than girls are especially when the topic is about girls.

76. Guys don't comprehend the statement "Get lost" too well.

77. Guys really think that girls are strange and have unpredictable decisions but still love them more.

78. When a guy gives a crooked or pretentious grin at your jokes, he finds them offending and he just tried to be polite.

79. Guys don't care about how shiny their shoes are unlike girls.

80. Guys tend to generalize about girls but once they get to know them, they'll realize they're wrong.

81. Any guy can handle his problems all by his own. He's just too stubborn to deal with it.

82. Guys find it so objectionable when a girl swears.

83. Guys' weakest point is at the knee.

84. When a problem arises, a guy usually keeps himself cool but is already thinking of a way out.

85. When a guy is conscious of his looks, it shows he is not good at fixing things.

86. When a guy looks at you, either he's amazed of you or he's criticizing you.

87. When you catch him cheating on you and he asks for a second chance, give it to him. But when you catch him again and he asks for another chance, ignore him.

88. If a guy lets you go, he really loves you.

89. If you have a boyfriend, and your boy best friend always glances at u and it obviously shows that he is jealous whenever you're with your boyfriend, all I can say is your boy best friend loves you more than your boyfriend does.

90. Guys learn from experience not from the romance books that girls read and take as their basis of experience.

91. You can tell if a guy is really hurt or in pain when he cries in front of you!

92. If a guy suddenly asks you for a date, ask him first why.

93. When a guy says he can't sleep if he doesn't hear your voice even just for one night, hang up.
He also tells that to another girl. He only flatters you and sometimes makes fun of you.

94. You can truly say that a guy has good intentions if you see him praying sometimes.

95. Guys seek for advice not from a guy but from a girl.

96. Girls are allowed to touch boys' things. Not their hair!

97. If a guy says you're beautiful, that guy likes you.


98. Guys hate girls who overreact.

99. Guys love you more than you love them if they are serious in your relationships.