Tips for Getting Jacked and Stacked at the Gym

Andrew will become massive and respected by following a rigorous workout and nutrition regimen.

### Get Massive: The Ultimate Guide to Bulking Up
* 💪 "If you want to get big, you need to **embrace a routine that focuses on both nutrition and intense workouts**."
* 🍽 Start your day with four packets of instant oatmeal, providing around **1,000 calories pre-workout**, which sets the stage for **muscle growth**.
* ☕ After your oatmeal, consider a walk to **aid digestion** while enjoying a cup of coffee for an **energy boost**.
* 💊 Incorporate **15 grams of branch chain amino acids** and **5 grams of creatine** into your pre-workout regimen to **enhance performance and recovery**.
* 🏋 Follow an upper-lower split workout routine, focusing on **heavy lifts for strength** and then **pump work for hypertrophy**, ensuring you target **all major muscle groups effectively**.
* 🍫 Keep a stash of fig bars handy during workouts to maintain energy levels, aiming for a total of **4,000 to 5,000 calories** throughout your day.
* 🔥 Consistency is key; aim to **push your limits in the gym** and gradually **increase your caloric intake for optimal muscle gain**, even if it means **putting on some fat initially**.
* 📉 Once you've bulked up, you can adjust your diet to **shed excess fat while maintaining your newfound muscle mass**, ensuring a **strong and impressive physique**.

Girlfriend Troubled by Boyfriend’s PENCIL NECK Status

Eric Bugenhagen

Andrew is encouraged to get bigger and more muscular, with his girlfriend Brin suggesting he needs a pep talk.

The speaker shares their own routine, including taking citrulline malate for pumps and using fig bars as a shortcut for mass success.

A new gym routine is proposed, emphasizing the importance of a thick neck and explosive muscles for gaining respect in the workforce.

Aiming for 1,000 calories pre-workout can be achieved with four packets of instant oatmeal and milk, providing 20 grams of protein.

A walk after eating aids digestion, while a big cup of coffee is recommended.

For the workout, a concoction of 15 grams of branched-chain amino acids, 5 grams of creatine, 16 grams of citrulline malate, and 5 grams of glutamine is suggested for optimal muscle pumps and anabolism.

Optimizing Your Workout and Nutrition Routine

Start your day with creatine aminos and a fanny sack filled with fig bars for 800 to 1,000 calories.

Follow an upper-lower body workout split, focusing on heavy pressing and high-rep tricep pumps for upper body days, and squats and deadlifts for lower body days.

Rotate the workout days and include accessory exercises for back and biceps to maximize muscle growth and nutrient delivery.

A Simple Workout and Nutrition Plan for Gaining Muscle

Focus on pull-ups, bent-over rows, biceps, triceps, and shoulder workouts, with an emphasis on daily consistency.

After the workout, aim to consume 3,000 calories immediately, followed by an additional 1,000 to 2,000 calories throughout the day.

With dedication and consistency, expect to gain 20 pounds of muscle over time, along with some fat, which can be cut later by adjusting your diet.

Tips for Shedding Fat and Building Muscle

Cut down on late-night eating to shed fat while getting bigger and stronger.

Find ways to boost energy for the gym, aiming for longer workouts to maximize tonnage.

Focus on warm-up sets and lifting big weights to effectively build muscle.