Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way

255 Pages·2005·14.15 MB·English

by  Michael Mejia

THEC OMPLETGEU IDTEO B UILDIMNUGS CLTEH EN ATURAWLA Y
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RODALE
NOTICE
Thei nformaitnit ohni s bomoeka ntitos s upplemneontrt e,p lapcreo,p eexre rctirsaei ning.
Alfl ormosfe xercpiossese o mei nherreinstkT sh.ee ditaonrdsp ublisahdevrir seea detrots a kfeu lrle sponsibility
fotrh esiarf eatnydk nowt heliirm iBtesf.o prrea ctitchieen xge rciisnte hsib so okb,es urteh ayto uerq uipment
isw elmla intaianneddd o n ott akrei sbkesy onydo ulre voefle xperieanpctei,t utdrea,i nainndgf ,i tness.
Thee xercainsdde i etaprryo graimnts h ibso oka rne oti ntenadsea ds ubstiftouartn eye xercriosuet ine
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ord ietarreyg imtehna mta yh avbee epnr escrbiyby eodu dro crt.As w itahl elx ercainsde
dietaprryo graymosu,s hougledyt o udro ctoarp'psr ovbaelf obreeg inning.
Mentioofns pecicfoimcp anioersg,a nizaotria ountsh,o riitnt iheibsso okd oenso ti mpleyn dorsement
byt haeu thoorrp ublisnhoerdr, o emse ntioofns pecicfoimcp anioersg,a nizaotria ountsh,o rities
impltyh atth eeyn dortsbeib so oki,ta su thoor,rt hpeu blisher.
Internaedtd resasnedts e lephnounmeb egrisv einnt hibso ok waecrceu raattt eh eti mietw entro p ress.
© 2005b yM ichaMeelj iaan dJ ohnB erardi
Photograp2h0s0 b5y© RodIanlce.
Allr ighrtess ervNeod p.a rotft hipsu blicamtaiyo nbr ee produocrte rda nsmiitnt eadn y ofrbo yra mn ym eans,
electroornm iecc haniicnacll,u dpihnogt ocopyriencgo,r doirna gn,yo theirn formasttioornaa gnedr etriseyvsatle m,
withotuhtew rittpeenr missoifro hnpe u blisher.
Printientd h Uen itSetda toefAs m erica
RodalIen cm.a keesv ereyf fotrout s ea cid-0f,rre eec ycplaepde r@.
Bookd esibgynS usaPn.E ugster
PhotograbpyMh ist cMha ndel
UlustratbiyoK nasr eKnu char
LibraorfCy o ngrCeastsa loging-in-DPuabtlai cation
MejiMai,c hael.
Scrawtnoyb rawn:yt hce omplegtuei dteob ui.ldmiunsgc tlhen ea turwaalyI M ichaMeelj ia
andJ ohnB erardi.
p. em.
Includes index.
ISBN-13 978-1-5948p6a-p0e8r8b-a1c k
ISBN-110- 59486-08p8-a2p erback
1.B odybuilding-Hanmdabnouoaklesst,,c .2 .B odybuilders-Nu3t.rM iutsicolne.
strengIt.hB .e rarJdoih,n .I IT.i tle.
GV546.5.M4240 05
613.7'13-dc22 2004027349
Distribtuott heetd r adbeyH oltzbrPiunbclki shers
2 4 6 108 9 7 5 3 pa1p erback
ltll
I
RODALE
LIVEY OURW HOLEL I�..E
We inspiarnede nablpee oplteoi mprotvhee ilri vaensd t hew orladr ounthdem
Form oreo fo urp roducvitssir to dalestoorrec a.llc-lo8m0 0-848-4735
INTRODUCTION
Frustratoifoan Lsi felo"nHga rdgainveiri"
PART 1: PART 2:
TRAITNO G ANl THEN EEDT OF EED
111 10JJ
TheS kinnoyn H ardgainer IntroductNourtyr ition
Terminolo3g y fort heH ypertro-pChhyalleng15e5d
2JJ 11))
DifferSetnrto kfeso rS kinnFyo lks13 Got ot heG rocerSyt ore-Now1!6 1
3)) 12))
Threteh eH ardW ay 29 Makintgh eF irst Sup1p6e9r
4JJ 13))
TrainiHnogw: M uchI sT ooM uch?4 7 GettiBnigg geIrsa Battle­
YourW eaponI sa Fork1 73
sn
Havea Hear5t7 14))
It'Asl alb outth eT imin1g8 5
6))
TrainiPnhg:a sIe6 3 15))
WorkouNtu triti1o9n5
7U
TrainiPnhga: sIeI 1 09 16))
Supplemenatnsdt heH ypertrophy-Cha2l0l1e nged
an
TrainiPnhga: sIel 1l2 1 17))
Becominag N utritiBonoaySl c out2 11
9))
TrainiPnhga: sIeV 1 35 18))
EatT his2!1 7
CONCLUSION
AnticipatthieLn ogn gR oadA head2 31
INDEX 235

FRUSTRATIONS
OF A LIFELON"GH ARDGAINER"
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HeyS,k inYneayh!I, ' tma lktioyn ogu . Or mparyebfeSe trry ionug
BeaonrG, u mboyr, haobwo Buotn eWsh?a tL?i kyeo u'nveevb eere n
calaltel de aosntoe f �teah beoaud to zetnim beesf oErvee.tr iym yeo duo naT -shirt,
weasrh orotnas hdoatyo ,rw orosfta lglos, h iratttl hebese sa cyho,iu m medibaet­ely
comaen o bjoefcr ti diYcouul'epr.ie t biyew do meann mdo ckbeydg uys Iw.isQtc.ho res
onlsyl igshutrlpya tshsceii nrgc umfoeftr heenbicirec eps.
Buhte ym,a ybneo noeft habto thyeoruMs.a ybyeo u'trhee type whtool' est content
othgeuryl sua gr ouanldl thomsues cpyleoeskuskn; yo wt,h e tkhiayntod u sri gnificant
othjeurds rto olsO rom vaeyrby.eo u'jvuecs otn viynocuerdts oae clcfe tphte" spee rks"
becatuhsteer uitjshu tsotdo a mpna inful.
The tirsu tyhot uir'oerfbde u styionuhgru mipn thaen ngdoy stme eiannryge sults.
You'freeud p w itwho rkitnwgi ceh araadsst hgeu oyn t hbee ncnhe xttoy ouw ho
seetmosg rolwi kwee eawd h iallel cyaomnua natgode o riess emobnleYe.o u'sriec k
ofa ltlh pei lplosw,d earnssd,h akesp rtohmaitsp eh ytshioeqf yu oeud rr eabmusdt e ­
livneort hbiungtga stroindtiesstBtruiemtnso assl.ty loyu 'jvuhesa tid wt i tahlt lhw ei se­
cracaknspd u tdownhsa vyteooe u n duorne d aa iblays is.
Inf actth,oe n ltyh ing iwlsoi rssteet noai ltnlhg he a lf-baadkveiydco egu e ftr om
friefnadms,i, l ayfnedl lgoywm gowehrops r etteoun ndd ersytoaupnrld i gThhti.nl gisk e
"Youg'ovtteo e amto reR.e"a lOlry",.Y oguo tttraa hianr deIsr e.se"o,i nducing an
aneuriytssh mge o atlh eOnr?m, y p ersofnaavlo r"iYtoeuw:'a rset ingt iymgoeuu;yr s
liykoeju ucsatn g'etbt i gA.R"R RGGGHHHHHH!
IIfs oulnidIk s ep efarkoe mx periietbn'ecsce a,Iud soYe.o su ee,y oluIit, ko eo ownacse
a" skignunyy. " wBitothrh nce l aslsoincg alnisdmh bosmr uts cle betlylpiaienfs y that
vii
ectomoprhpyhsii(cqm uooern e tdhiisst ilnactteicroi)na, ab mloeu onfmt u scmlaesI sc ,o ntitnohu ietd the
In evreera ltihzdeei ds advaInw toauglledas tf earc ew eighttshr aohluilggh h schoolm,yp leavye­n after
whedni scovmeypr einncgh faopnrut m piinrgoY no.u indga ywse rleo nsgi nocveeI rnt. a cibtte.., c ame such
seleo,n g aanrdlme sgm se an wtehiagthh atvste o ano bsestshiabotytn h tei mIwe a s1 9I,w awso rk­
traavnea lw fluoln g way wlhief.nBt uebwtdee i'nligln a gsa ni nstrautacl toochrae la lctlhua bn,d 2b1y
gett htaost o on enBoeusgihid.te sw,aa slbnla' dt;I w awso rkmiynwg a tyh rocuoglhl aesagp ee rsonal
havitnhwgei ngsopfaac no ndcoarmi enr athhaenrd tyr ainer-a suIcm ciegsahsdtfd Iu.rl o nioisncne,', t
asak iodn t hpel aygrIomtua nddme.e a n atuarta iltH ?e rIew asu,n abtlore e amcyho wnp hysical
blocksihnoagtn ssd n aggrienbgo uonntd hsbe a skegto­aalnsyd,e Itb ecarmaet haedrea ptht e lpmiyn g
baclolu Arntdd. o ne'vteg nem te s tarotnte hdr owignrgo wicnlgi enrteealctehh eiTralska. b ouftr us­
sporWthse.t hiewtra asb aseobraa fl olo tbtaholslte,r atNionttgo m! e ntion,e mpbraertrtays sing.
samleo nlgi mIbw so ullda tceormt eo caulrlsoew eIdm eacno,m oen y,o u'd tthhasiton mke oinnme y
met os poarnat b soclauntnefo oanrr mY.ea hI,g uespso sitwioounlh da vae decided wahdevinat n tage
yocuo usladty h adte spaig tlea rionbgvliyo uosf claamctekob uiludpih nibgso dAyf.t aelrl w,a siI n the
anythtihenavgt e cnl osreelsye msbpleeIewd da ,ys o urg ym consktnaetnwot nlasyb, oe uxte rcise and nutri­
bas1i6yc-e ara-tohlldpe rtoidci gy. tioann,dh a tdh e respoonffs eiebliihlnaigtdt o y I
Unforturnaawtn ealtyua,rb aillc iatny tyaokue" o lokth pea rdtr"i vinTgh efm uen.tn hy iinsgi, n
onlsyof arS.os ,e eianshg o wt hewreer etno'otr etrosIp'hedac vtteo,s atyh at ftahcetasocert su ally
man6y1' "1,06 -pouqnuda rteribnta hcNekF sLI, wounudpw orking maegT.ah iantrsi'tgsA h lttl:h at
figuIrw eadsg oitnogn eedb iag -tbiomdteyo gtoi mient hgey ma nd tahlohlso eu Ir ss preenatd ing
alonwgi tmhy big-tairmmeT. h irse alizaatbioauontnd e xperimentdiinfgf ewwroiertnkhto uts
prompmtyev de ry fiirnstttoh wf eeo irgrahoyto mt.u rnoeudtt o b es omewohfaa lt i abOihls iutryIe. ,
Itwa tsh eirne ,fm ryi ebnads'esm aesan 1 t-6 yealre­aranl eoTdtro .u bilste,h e mloeraer tnIhe medo ,r e
olnde ophwyhteerI,fe i rlseta rjnuewsdht a atc rueslc ienIbt eicfaiimcnme y a pprotaotc rha inAinndg .
genetimcy p tarriehcnaktpd sl ayoenmd e T.r ianintgh e more Ibs ecciaetmnhetme,io friIedc r ifted away
besigdueyw sh osmeu scsleeesm teoid n flaattt heef rom the heavyb,o dnbyea esdiecgd r lotiwoft. s my
mersei gohfatl oadbeadr bIes lplet,nh tme o st grTuh­ubse gtahnpe e rioofmd yt raicnainrgte heaIrt
elingf raunidst ulmemsoesfr lmiyf e. jokirnegflteyoar st hleo dsetc aDduer.it nhga t time I
Desptihtfeea ctth aIt trahianredaden rdm o ret riaeldm oesvtep rryo grkanmo wnm atnfo:sa rte ps,
digleinttlhyaa nn yoenlesI he a,dt hlee arsets ulstlsor we phsi,gr he plso,rw e p(sw astnh'aatD t r S.e uss
tos hofwo mry e fofrtIsnf. a citgt, o t bsaotd h atb,o okw?i)t h ilafin tyttlhteios n hgo w iftNo.or tt o
nol ongwearn ttionb geb othewriettdhh c eh oorfe m entsipoenn ding thoeft heGeqNP u iovsnau lpe­nt
loadainndug n loatdhibena gr bestewtemesyn, p lemeAnntdss t.ni oltlh Dionngg'!et mt ew ronIwg a;s
friend sugIgw eosrtke odon tu thtohe ta htbe ern cihns hapbeu,ty oilufo okaetmd e y,o u'd gnueevsesr
withhi lsi tbtrloet hIetwr a.st hwee igrhoto mt hIal ti fatsse edr ioausds ilIIdy . u tsoe dag sektae ldl
equivaolfbe enitbn agn isthote hdTe h anksgitvhien igtIf iw maeasr unnoerrs wai mmoerwr h eIrle e ft
kiddtiaeba lnedi wt a sa bstoelhluuym iliatimnyhg o.r se Pokeyw.e rtAehnp edo lctiohtmoems ee nts;
Im usatd mitth,o utghhai,tdt i pdr epmaerf eo rI w one'vte gnoi nttohs et uIuf sfe tdoh eafrr otmh e
whaItw as abtooe untd ufroer ntehxset e vermaela thienat dhse weight Idr aorotemobd r wihnegn
yeaUrnsd.a unbtyme ydi nabtiogl aiitanyna yp prem-yc lieinntt hseY reepi.,wt a ast outgihm aelr,li ght.
viii
SCRAWNroYB RAWNY
Fasftor wtaort dhm ei d-9Iw0 asis. na b ookstsohroeu ldselruetmdpom yp ostAulrle .st qhuea tting
perutshieenx ge rtciitwslheee Isnc amaec rao sbso oakn dde aidfltwianspg l actiantrgo m ou cehm phasis
gearteodw a"rhadr dga.i"Hna evrisnnegv heera rodn m yg lutes, catuobs eicnogom vete hredme vel­
thtiesr bme foIwr ea,si ntriagnuddee dc itdoge idv eo peidnr elattoti horene osftm yb odIyct.r eaat ed
itl oao Akf.ta elrIl ,c erhtaaadih nalreydn outgihm er athienrt erevsitseiufnafgl.e cIt wenlto ofkrionmg
gainimnugs cle.i ttIa nlskieddes oambpeoe uotp llei'akss e w izsztlietc oka s, o mewlhaartgs ewri zzle
diffiicnpuu ltttoyin mn ugs cmlaes s twhiceto hn vesnt­iwciktp ho opro staunrdeh uag beu tt.
tioanpaplr otaotc rha iInrtie ncgo.m melnedfsersde ­Id ecitdoe da batnhhdeao rnd gaaipnperrof aocrh
quenbtu,tm o rien tewnosrek owuittsfh a lre sasw hialnegd ob actko omlysd t yolfte r aining. All
volutmhea wna usIs etdo as ao fmm aexainmsi ztihnwegh itlheo,u Igw ha,sc onsumedt hwiintokfhi ng
recovbeertyw eterna isneisnsgiI ottna slk.ae bdo uwta yIsc ouslodm ehaolwtt ehrpe r ogrsaotm h aIt
thiem portoafn cbea silci,fh tihsge,ha lviyg htcionusglt dmti ahlkelge a iwnist,h tohurto wmiynb go dy
fatchtia sto lmaotvieomne wnetrosefl imivtaeltduo e c ompleotueotlf wy h acCko.i ncildletynh,twi aass
somlei ftIensr hso.irw tta ,se xacwthlaIyth ad beteank ingr ipgalhratoc uetn hde Itw iamssee t to attend
lookfionrg. a trainniuntgr iatnido n conmfyce oraeunc­e where
Int hbee ginmnyir negs,uw letrgseo oIds .t arttehdoJ ro,hB ne rawroduilb,de p resenAtlitnhgoI.u gh
lifthienagvw ieeirg ahntds bmoyd rye asleleym ehda dn'hti mamet t th e thiamhdee ,a orIfJd o hn and
to rbees pontdoai lnlg e xtthrreea c ovteirmye wbaesl­ ookfionrgw atrohd i rse portiendnloyv ative
tweewno rkouIst tsa.r ttoeg da inl iatb tilotef vieownsp erfornmuantcreiM tyii onnt.ew raeesss t­
weighta catnudla ololkyse odm ewbhiagtg Uenr­.p ecially pifqouuenoddu tw hhbeeend ' odiI n g a
fortunateeulpyh,ow ramisya shorats- lsievvpeerdre,as le notnae taitotinong ga imnu scmlaes s.
litptrloeb lems startfeedwm otnoti hnsstu or Jfoahcbnee gaa np rheisse nwtiattahsi toant etmheantt
thper ogrIaq mu.i clkelayr wnheyIdh adn't ibmemeend igaotte laymt yt en"tTihoaenv .e rgaugye
doianl go otfb enchainnsdgq uatptriintogotr h itsr ahinasr edn ougghr otbwou d to esenaa'tnt y where
poinBte.c aIus suec kaettd h eAms!I a llutdoe nde aern outgohs upptohragttr ow.t"Gh rantietd ,
earlier, hwahvaeern ml siy akoneuo rangauntdaw na sna'nty theianrgt h-shpaltetnoetfrpy ie nogp;l e
leglsi akg ei ratfhfbeea ,hr a tso t ravaenal w fuhla tdo lmdet haInt e edteoed a mto rieIf w antteod
lonwga yT.h is made attoit necmrpettahisenge ga isni zTeh.ed iffewraestn hcaeJt o hhna dde vel­
poundoangt eh elsiefr tast hferru strattion ogp-enfdoo tr mulcaasl cfuolrca atliornregiq cu irements
menttihofena tcth atthw eo rkotuhtosu,ig nht entsheaf,ta e rx ceetdherede commennodremadst t hat
werseo mewmhoanto tonous. timFeo.ri nstaanccceo,r tdoiJ noghs nf 'ormuIl a,
Gonwea sa ll vtahreio eft ypm yr eviwoourskw ­atsa kiinng mtohra1en, 0c0a0l opreire sfd eawye r
outIsw .e nftr osmu pseert ttihnrdgei ef feerxeenrtt­h aInn e edteosd u ppmourstcg laeiA nn!dh erIwe a s
cisfeomsry c hetsoit n chuipmn ygb enecahc whe ekt.h intkhiaInwt ga s consa5u 0m0i-ncg-a pleorr-ideay
Andp rIe mtutcyeh l imiinsaotleeadxt eirocnli iskseeus r pblaussoe ndt hmeo rter adiftoiromnIuah llaa d
leegx tensainoldna st erraaiilsn ef asv oofr squuastetsdoc alcumlyda atiel y energy pnreee­ds. He also
anodv erhperaedsT srueesI,d. i gda isno mmeu sclsee,n tede xstormeeim netleyr edsattoian n gh hoew
bumty r esuwletrsseo mewihmabta latnosc eadys, t ratecgoimcbailsnlpeyed c ific maccreorn­utrients at
thlee aIstst e.e mtehda t aelmlp htaohsneci hse stta itni mteosh e lhpic sl iesnutcsc esgsafisunul bl­y
an!da wto rk cwraesa atr iantgnh oetri creoaubnldse-t anatmioaulno tfms u scmlaes s.
ix
IN TROOUCTOIN
Thawta si tI; wsaosl Idt .h outgohm ty seilfft ,a lksionmgoe f t htei mIefy. o uh avep rao blenn
thgiuscy a pnr oducek itnhodefrss e es ualnthdse 'psu ttoinmn ugs cmlaesa sn ydo wua nttog ebti gger,
buillitak neo xh imsheel f,m ust know ywohua'gtvo teto h e eac'tos n staYnotuhl ayvt.eo c alculat�
talkaibnogu ta.r mSewodi, t hi ntfhoer mJaothinto hnne u mboefcr a loyroiuebrso dnye etdoss u pport
preseinnht ielsde ctaunraden e vesnt rornegsero lmvues cglreo watnhdd ow hateivtte ark teoms a ke
to mfyip xe rcesihvoerdt cowmiittnhhg tesr adsiu­ryeo um eetth antu mberT.h erneo'm si ssing
tiohnaarld gaaipnperroI ar ceht,u rtnote hdge y m mealnsof, o rgettote ianytgo; hu avteoa rmy our­
on aabns olute Idm iidscnsa'irtoe n .iw ttho aotk s ewlifta hc o nstsaunptpo lfhy e alstnhayca knsd al­
(weIl lw,a asbno'tutost t adroti sntge robiusdtes ­,w aymsa kseu ryeo uh avaec cetsots h kei nodfs
riotursa inainndng u trition gwaemreIe) ;ff oaoyidorsun eetdog eitn a ltlh e prnoupterri ents.
wasng'otit nobg e s topupnetdIpi ulot n s omsei zeA.n yf ailtuomr eee t thesree qeunierrewgmiyel nlt s
Andl oa nbde hotlhdrm,eo en tlhastI he argd a inerde ndeevret nh e mwoesltl -depsrioggnrpeardma cti­
10 pooufsn odlsmi uds cNloew.t hamta y sneoetm c alulsye lTerusssmt.e o nt hoinse .
limkuec thos ombeu,tt os omeownheoh adnp'utt Theo ther tthhawiton rgk weadsc ombintihneg
on1 0p ounadfsta ed re caodfhe a rtdr ainiwitan sgs ,i mploifc iottrhyie g hianradlg ainerw iatphp roach
positeixvheillya Mryal teilgnosg o.k tehdi cmkye rs,o moef the morter asicpnirieinnngtc iIihf paildce s
shoulbdreoreasrda ,n Idw asa ctupaultltysi onmge l earnedi nmey ac ralrieFeeorrir .n stabnysc iem,p ly
stroanim ny s hirtsFloere vtehse. firsttw etaikmtiehwn eag iy bn a smsiytc a,lp illfeit sskq eu adtesa,d
liIfl eo,o kleidIkl ei fwteeidg hIttf esfl.at n tastliicfa!tn sbd,e npcrhe swseerpsee rforIwm aesad ,b le
Nott haate sthweatsti hcoesn ltyh itnhgam ta t­top lace emmoprheao snti hsme u scglreo uIwp ass
terteomd e -myp rimary wcaosan ncadel rwna ytsa rgetirnegd utachnesed t roanij no ianntcdso n­
habse eanc hieav gionogsd t andoafpr hdy sinceaclt tiivses uei.m pMoorrtteah notut,gh hae,l tera­
healBtuhwt.h eyno u'svpee anstm ucthi maes tIi oInm sa dec,o mbiwnietdah m orbea lanced
have iwne itgrhhoeto my,o wua nttoh avael ittolvee rtarlali anpinpgr oealcihm,i ntahmteue sdc le
sometthois nhgof wo irtS .a yitnhgaIw t a ss atisifmibeadl atnhcahetas dp lagmuyee da rlaitetre mpts.
witmhyl acokfv isirbelseua lfttysee ra rasr doufo Tuhse o verdevgellouptaeendsdr ound-shouldered
traiinasil nigtl tilskeae y itnhgaIr t e aPdla ybjouy sstl umwpe rree plawcietmdho rmeu scutlhairg hs
fotrh aer tiWchlieIlsm e.a y value anda naddp rparmeactiiiacmtapelr louyvp epdeb ra ck develop­
theeidri totroiniaetal, i ne'xta cmtylr ye asfoonrm enAtn.d n,o cto incideanltseaoxl pleyr,i eIn ced a
buyitnhgme a gazSionw,eh .i sloem e mayi tn foitnidc deeacbrleea tsheo nsaiegn g liintgit nljeu ries
shawl,lI o muasdtm imytn ewp hysiqumee thhaahdta adl wasyese mteosd a botmaypg reo gress.
feelpirnegtg toyo dI.ti mpromvyes de lf-estNeoetcm o ntteorn etv ienml y o wns uccIes stsa,r ted
somewhagta vamenet d h e contfoid diesnpceetn hsien koifwn agy tso s pretahdwe o radb out the
traiandivniwgci etgh r eaatuetrh oBruimtto yr.e itmr­aisnyisntghe amdd e Iv eloOprae tld e.at shoten e
portamnatd,me e iw ta nttot ealnly ownheow oulIdh arde vamwpietdh, a tiohdfoe n oef thne u­best
liswtheafnti nallya fwtoyererkao erffds r uasttirotnr.i tmiionnidanlst hbeu sinAefstasel.rgl u,yw sh o
Oneo ft hteh intghsaw to rkweadse atilniagk en eedtehdti ysp oefa dvicceer tawienrlegyne 'ttt ing
buliSmuimcwo r estOlkea,ry .I 'm kpiadrdtilinfytgr otmh mea instmreedaiIfma y .o u'orvee rweight
herHeo.w evtehra,n tkoJs o hBne raIrl deia,r nienAd m eritcoad ayyo,uh aves eae mienngdllye ss
thatotg et yboihuga ,v ee atbtoi A gn.d nIo'jtmsu ts treoafrm e souartc eysdo iusrp obsoaolkd:si ,e ts,
X
SCRAWNToY B RAWNY
self-appoilnotgseusdr wuwisett ihhg ehoitwr nt alsko meownheo s'csr awonryy o,u tpreaoipwnlh eo
shows whot oph raovtfehe seso sl uttoia olnl aorfse c rawtnhiyen, f ormcaotnitoani tnheids ibno ok
youprr oblBeumtsy .oi uf'o rneoe f t hosef erwaw riel l prroedsuubcleety sow nhda yto uev eirm ag­
whoa'cst utarlyltiyong agi wne igyhotu,'o ruoetf ined poIsdtso iebslne'.ti yfmo aut'atsr eeera soned
lucFko.sr o mset rarnegaes tohne,rn eos' hso rtgaygmer ata noa rw kwatredew nh o's geftitrisntg his
of compfaostrsh ioeov ne rwebiugtthe tpl,el o pleex postuosr ter entgrtahi nfionlglo,ou war dvice
you'trrey itnopg a cokn a f ew poaunnddt sh,e ya ndg aionf1s 01,5 e,v en u20pp otuon ds aren't
donw'atn ttoh eairt . ouotf t he quesatsli iotnat sl1i e6nw eekosf
Ofc ourtshee,r ael'wsa tyhsem uscmlaeg st.r ainYionucg a.n poanac f ke pw oundmsu socfl e
Troubilse, y oaul'glro eit nog find rtihdeircoeurc ­ oamrpel eotveelryhy aouuplrh ysitqhuceeh ;o iicse
louhsilgyh -vtorlauimpneri onggr tahmaastr b ee syto urIstr. e alallbylo idlosw nt ow hayto u're
suittoee di tdhreurg -enlhiafnotcrete rhdgse e netlio­oktiodn oga nhdo ww elylo sut itcotk h pel an.
calgliyf tTehde.rn eo'w sa yt he avderruagg-ef rHeoewc aInb es os uryeo um'alklse u cihm pressive
traiingseo ei tnogm akaen syu bstagnatiwiniastl hg aiwnhse env erytehlisyneog u 'evveet rr iheads
thetsyep oefsb odybugi-lidneisdnp",ips rlirto"u ­failMeydc ?e rtacionmtefysr otmh fea ctth aIt
tinAensd.i, sf a ildi fjtuehsrat p petno sa bne" eck­noewx acwthlayyt o u'ret hgrooiuIng'ghv .e been
tomorphhe,'r"se aolulotyf l ucAks.y ous'ololn c allaeldl ntihcek naamnedgs o tttehno ssaem e
comteod iscotvhmeear j,o roiftt rya iinnifnogr mlao­oTkhse. odnfilfye rbeentcwee yeonua nmd ei s
tiocnu rreanvtaliylt aotb hlsiees g moefn tpt ohpe­ thaIwt a si nap osittoio sdnoo m etahbioniugttI .
ulatiicsoo nm pleitnealpyp rofportrih aetier dbioaddl ytl h nee cesrseasreyaa rncdsh o ugohuttt h e
type.t oN omte ntthfieao ctnth awth alti ttthleerb ee sntu tritaidovinacavela ilIae vbelunes .em dy self
isth at doienstc oot naskied etrhaeitinirho enr aennsdto moefm yh ypertrophyc-lciheaanlstl se nged
physdiicfafle rieusns cueaeslx ltyr egmeenleyr ihcu.m agnu inpeiagt sof ieldm-ytf eisntd iAnngds .
Yous euen,l ioktehg eury wsh o seebmlionwgn loyw I'm sahlawlri itynhog uY.io tu tgoe t be
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anmde a rdei ffe.r.geen.nt e ticdailflfy eNroetnw to.r akn id ntensstiu.vMd eyy pain becomes your
thaIt't mr yitnopg l atyhg ee nectaircadssa ne x­progrmeysk sn;o wleydoguer, ultimate weapon in
cusIe';m livit�hgay topc ura aonco hfi seuvbes tbauni­ltdhipenh gy sioqfyu oeud rr eams.
tiraels uwlhteasnr mewdi tthh rei gihntf ormatNioom no rgei mmiNcokm so.rf ea lpsreo miFsreosm.
anadd oggdeedt ermitnoia mtpiroonv e. I'hme romeni e nir,tea 'llasylb oruets ults-rpersoufvlretonsm
sayitnhgai tta' p sh ysiolotghiaccetar lt bafoiadncys t o meownheok nowwsh aitt liitksoe b ei ny our
typheasv ae m ordei ffitciumgleat i nmiunsgc lseh oAensd. onnolty Ig idyvooe tu h ien formation con­
masLsi.ki et ors kniongtnu,yyi snt h wee igrhoto mt aiinntehd bi oso k-wwawt. scrawnytobrawny.com,
havteop labyya d iffesreoetfnr tu les-yrouuly eosu b'ela bll teoc ommuwnieto ht hienrd iviodnu als
needb etcoo imnet imfaatmeilwlyii tathroo btaithnpe r ogrpaemo,p le tfhsaeac micenh ga llyeonug es
thkei nodfr esuylotsuso d espersaeteekl.y arseu,p porytoeiuvn egsr tyeo pft hwea y.
But dwoonr'rytyo ;u 'vet oct ohrmeie g phlta ceS.o w,h aatr yeo wua itfionrCg?o moen S,k i.n ny
Because wyhoeut'hsrecerr awny, yoWue 'vgkeon stoo wm weo rtko deo .
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