SCRAWNY GUYS! If you're tired of being skinny (or skinny-fat) and you want to know how to bulk up fast and pack on muscle safely and cheaply, keep reading. Even if you're unathletic, you have an ultra-fast metabolism, you're past your prime, or if you've tried lifting weights before but didn't get the gains you were promised. You can absolutely get big and strong. That's exactly what fitness enthusiast Reese Dockrey did after age 30. Despite being a life-long "hardgainer," he did his research and learned how to overcome his scrawny genetics and get shredded. Using the latest scientific developments, plus his own incredible true story, Dockrey will guide you through the steps of bulking (healthy overeating), strength training (turning those extra calories into muscle), and cutting (eliminating the fat and leaving behind a jacked, athletic body). The process is simple: you can do it with quick workouts, an inexpensive diet, plenty of "cheat meals," and minimal supplements. However, it's complicated enough that you do need to learn some things before you start bulking up. WHAT YOU'LL LEARN IN THIS BOOK: *Understand your body type, genetics, and muscle-building potential *Know whether you should cut before you bulk *Bulk with the optimal number of calories so you don't gain more weight than necessary *Know how fast you should gain weight and muscle (and how to track your gains) *Understand your macros: protein, fat, and carbs *Eat the right foods ("clean bulking") so you build muscle and don't create new health issues *Critical bulking hacks and high-calorie shake recipes for "hard gainers" with small appetites *Tips for bulking on a budget or out of a dorm room *How to cut bodyfat without losing muscle *Understand the process of building muscle and the different ways to do it *Choose the right workout program for you, and join a gym or build your own *Know which lifts to use, how to do them safely, and how to recover from each workout *Track your workout progress and troubleshoot when a program isn't working *Stay motivated when the going gets tough *And so much more! Chances are, you've already done a little research about bulking, and you probably noticed that the experts don't agree on much: how many calories to eat, which foods are healthier, which lifting program is best, and so on. Then there's the snake oil salesmen promising you can "gain 20 pounds of muscle and zero fat!" Obviously, the fitness world is a confusing place. This book is different; it will give you the facts (backed by science) and not a one-size-fits-all approach. You'll learn all the various options available to you based on your unique physical traits, personal goals, and finances. After reading it, you'll be armed with the knowledge you need to transform your body from scrawny to swole; from skinny-fat to jacked; from tall and lanky to filled-out and imposing. Consider Thomas Jefferson's advice: "If you want something you've never had, you must be willing to do something you've never done." For you, that means it's time to bulk up. Let my book be your guide; your Sherpa to the mountain top. The view at the top is worth it!

If you're a naturally skinny guy who finds it nearly impossible to gain weight and build muscle, no matter how hard you train or how much you eat, then you'll want to read this book. Inside you'll find proven strategies that are guaranteed to put meat on your bones. These are the same techniques I used to go from a 107-pound pencil-necked weakling to a strong and jacked fitness authority. I'll show you how to do it all without steroids, without wasting a single penny on worthless supplements, and without spending hours in the gym. In This Book You'll Discover... -A simple formula to ensure that you're eating enough daily to gain weight and build muscle maximally. -The three most important factors of muscle growth that, if implemented correctly, will pack slabs of muscle onto your scrawny frame. -Why it's not your genetics or your metabolism that are keeping you skinny, and how being naturally thin may actually put you at a slight advantage when it comes to building muscle mass. -11 sneaky diet hacks that'll help you eat more food without force-feeding yourself nauseating protein shakes and chalky health bars. -The three mechanisms of muscle growth that, when programmed strategically, become a virtuous cycle of strength and muscle growth. -The Big 6 exercises responsible for 95% of your muscle growth and how to perform them for maximum results. -A simple, done-for-you nutrition system designed to have you packing on pounds of muscle without ever succumbing to the dreaded "weight gain plateau." -An easy-to-follow, proven training system created specifically for naturally skinny beginners who want to pack on the most muscle in the least amount of time. -And a whole lot more! The bottom line is that you, no matter how skinny you are, can bulk up and achieve a physique that commands respect when you walk in a room. Just imagine... in a few short months your clothes will fit you more tightly around your chest and arms, your friends and family won't believe their eyes, other guys will stare with envy, and you'll never go unnoticed again. Buy this book today to start your journey towards transforming your body and your life!

From the muscle god who launched the YouTube channel Bro Science Life comes the only book that will teach you everything you need to know about getting swole. For years, bros, meatheads, and gym rats around the world have posed pressing questions: What can you bench? Can I skip leg day? What goes in this protein shake? And importantly—do you even lift, bro? At long last, answers to these questions and more can be found in one handy volume—THE SWOLY BIBLE, written by the Internet’s favorite gym expert/literary genius, Dom Mazzetti. In it, Mazzetti lays out the truth about how to make gains in the gym and in your life, including: - How to Get Hyped for a Lift - The True Meaning of Meal Prep - How to Eat Chicken Without Wanting to Kill Yourself - The Best Tips for Taking a Post-Workout Selfie - How to Get Your Girlfriend to Start Lifting - Why Crossfitters Are the Worst - And much more Written in Dom’s signature comedic voice, with illustrations throughout, The Swoly Bible is the perfect gift for anyone in your #fitfam.

From a Washington Post critic and self-described meathead: a witty, incisive, poignant exploration of male body image, from the history of the gym to the politics of superheroes to the world of manfluencers Michael Brodeur is a Gen-X gay writer with a passion for bodybuilding and an insatiable curiosity about masculinity--a concept in which many men are currently struggling to find their place. In our current moment, where "manfluencers" on TikTok tease their audiences with their latest videos, where right-wing men espouse the importance of being "alpha," as toxic masculinity and the patriarchy are being rightfully criticized, the nature of masculinity has become murkier than ever. In excavating this complex topic, Brodeur uses the male body as his guide: its role in cultures from the gymnasia of ancient Greece to Walt Whitman's essays on manly health, from the rise of Muscular Christianity in 19th-century America to the swollen superheroes and Arnold Schwarzeneggers of Brodeur's childhood. Interweaving history, cultural criticism, memoir, and reportage, laced with an irrepressible wit, Brodeur takes us into the unique culture centered around men's bodies, probing its limitations and the promise beyond: how men can love themselves while rejecting the aggression, objectification, and misogyny that have for so long accompanied the quest to become swole.

The stunning sequel to the #1 New York Times bestseller Dear Martin. Incarcerated teen Quan writes letters to Justyce about his experiences in the American juvenile justice system. Perfect for fans of Jason Reynolds and Angie Thomas. In the highly anticipated sequel to her New York Times bestseller, Nic Stone delivers an unflinching look into the flawed practices and silenced voices in the American juvenile justice system. Vernell LaQuan Banks and Justyce McAllister grew up a block apart in the Southwest Atlanta neighborhood of Wynwood Heights. Years later, though, Justyce walks the illustrious halls of Yale University . . . and Quan sits behind bars at the Fulton Regional Youth Detention Center. Through a series of flashbacks, vignettes, and letters to Justyce--the protagonist of Dear Martin--Quan's story takes form. Troubles at home and misunderstandings at school give rise to police encounters and tough decisions. But then there's a dead cop and a weapon with Quan's prints on it. What leads a bright kid down a road to a murder charge? Not even Quan is sure. "A powerful, raw, must-read told through the lens of a Black boy ensnared by our broken criminal justice system." -Kirkus, Starred Review

Research shows that although people can lose 5 to 10 percent of their body weight on any given diet, dieting itself is a consistent predictor of future weight gain. Why? At some point, everyone stops dieting. The Lean Muscle Diet solves the sustainability problem while offering immediate results. It’s simple: act as if you already have the body you want. If a reader is, say, a 220-pound man who wants to become a muscular 180-pounder, he then uses The Lean Muscle Diet's formula to eat and train to sustain a 180-pound body. The transformation begins immediately, and the results last for life. Lou Schuler, who has sold more than one million copies of his fitness books worldwide, and Alan Aragon, nutrition advisor to Men's Health, have created an eating and "metabolically expensive" exercise plan designed to melt fat while building muscle. The best part? The plan allows readers to eat their favorite foods, no matter how decadent. With full support from Men's Health, The Lean Muscle Diet delivers a simple--and simply sustainable--body transformation plan anyone can use.

At age 26, scrawny, Oxford-educated Samuel Fussell entered a YMCA gym in New York to escape the terrors of big city life. Four years and 80 lbs. of firm, bulging muscle later, he was competing for bodybuilding titles in the "Iron Mecca" of Southern California-so weak from intense training and starvation he could barely walk. MUSCLE is the harrowing, often hilarious chronicle of Fussell's divine obsession, his search for identity in a bizarre, eccentric world of "health fascists," "gym bunnies" and "muscleheads"-and his devout, single-minded acceptance of illness, pain, nausea, and steroid-induced rage in his quest for the holy grail of physical perfection.