you're going to find out how you can drink alcohol and party responsibly, of course,

and still make lean muscle gains. You're going to find out my top secret intra workout mass

builder that can help you pack on an additional 3 to 5 pounds every single month. And you're

going to find out about a top-secret anabolic window that is so powerful for your gains

that I call it Ronnie Coleman's Front Door. Let's get started. I hope you guys enjoyed

that intro. These people across the street, the construction workers, probably think I'm

literally insane because they see some kid holding a bottle of Hennessy, screaming at

the top of his lungs, 'spring break'. But I wanted just to emphasize a little point,

get you guys jacked about this video. Part one, I call it Party Gains. Now, back when

I was in college, even still to this day, I still like to party occasionally. I was

trying to lift heavy weight. I was trying to follow a good diet. And I just wasn't making

gains. I wasn't increasing my strengths and building muscle as fast as I would have hoped

for someone that was right in the peak years of muscle building, between the age of say,

like 20 and 25. Alcohol is by far the most catabolic, muscle-wasting thing that you can

do. So I came up with this little blueprint. Obviously, I know you guys are watching this

video, if you're between the ages of say, 21 - 25, probably even some guys under the

age of 21, you know, you're young. You want to socialize. You want to drink alcohol. But

at the same time you want to make gains in the gym. So instead of telling you guys to

never drink alcohol at all, I want to give you guys a powerful blueprint that's going

to allow you to consume alcohol and still make rapid lean muscle gains. So it's going

to be three parts. We're going to talk about what you do about an hour before you consume

alcohol and then what you do throughout the night, as you're drinking and partying responsibly,

of course. Then after, what you're going to do to soak up all that alcohol and turn your

body from a state of being catabolic back to an anabolic, muscle-building state as you

enter your sleep cycle. So getting into part number one. Now, this is so crucial. Please

do not drink on an empty stomach. Being a naturally hard gainer and a skinny guy you

are obviously at a genetic disadvantage to get really big and pack on slabs of muscle

mass officially, so the worst thing that you can do is just consume alcohol on a straight

up empty stomach. What you want to do is you want to get in a good combination of slow-digesting

carbohydrates and high-quality protein. Also, if you can get in a carbohydrate source that

has lots of potassium and electrolytes and minerals, they're going to help hydrate you

even better. With that being said, my favorite combination is grass-fed beef. Sometimes I'll

crack an egg or two over it for some added protein and also sweet potatoes and once in

a while I'll throw in a banana. Now, sweet potatoes and banana are really high in potassium.

As you drink alcohol, your body is going to become more and more dehydrated. Being dehydrated

is the worst state that your body can be in as you're trying to make lean muscle gains.

I would just fill up on about 40 to 50 grams of lean beef and have between 60 and 70 grams

of carbohydrates from sweet potatoes and banana. Step two, as you are partying responsibly,

of course, I really think that drinking clean is going to save you guys because you start

partying and you're taking shots of the sugary syrup and these cheap liquors, it is the worst

thing in the world for your body. My favorite go-to drink, if I'm still trying to get a

little buzz, party responsibly and not lose my gains is always a vodka water with lime

or a vodka soda. Now, soda water, obviously water. It's hydrating, so even though you're

drinking something that's dehydrating you, at the same time you're replenishing and you're

hydrating, so that's why my go-to is always a vodka soda or a vodka water. Obviously,

if you guys don't enjoy that, you could still do like a rum and diet Coke with lime or things

like that. Just try to really monitor your simple sugars and all that good stuff because

that's going to be really deteriorating for your physique. And most importantly, step

three, what you do after you get done partying responsibly is you want to soak up all that

liquor. You want to have a nice combination of fats and proteins and carbs and electrolytes.

It's going to further replenish our body. Here's my little realistic blueprint on what

you could do. Step number one, and this is no fail. Anytime that you are out drinking,

I guarantee you there is a pizza place that is open, so what I do is just so I can continue

the night, obviously you're out on a Friday or Saturday night, it's not realistic for

you to go home and eat a grilled chicken breast and some broccoli and some brown rice like

you're a robot. You're out socializing. You've got a little buzz on on a Friday or Saturday

night. So what you do is you have a slice of pizza. I always add in some high-quality

protein on top, so I'll get some chicken, maybe a Hawaiian pizza with some ham and pineapple

and I'll enjoy my pizza. So the pizza has some healthy fats that's going to soak up

some of that liquor. It's got some protein from the cheese and then any type of meat

that you add on top. Now, next up, when I get home I will chug a big container, a 32

ounce Gatorade. Now Gatorade, the simple sugars and the sodium and the electrolytes and the

magnesium in the Gatorade is awesome for preventing hangovers and getting your body back into

an anabolic, muscle-building state. Then also when I get home I will have some leftover

protein from something that I cooked earlier in the day. So I'll have some grass-fed beef.

I'll have some eggs. I'll have some high-quality chicken breast or turkey breast. But I'll

make sure I consume another 30 to 40 grams of high-quality protein. Then last but not

least, this is my secret weapon. I will replenish my electrolytes, so I'll actually have some

magnesium powder. They make this stuff called Natural Calm that's just pure magnesium powder.

Now, when you're drinking alcohol, you're actually becoming dehydrated, you're losing

your body's essential minerals and electrolytes that are so crucial for your function and

increase your strength and build lean muscle mass. So zinc and magnesium and potassium

are the big ones, so that why I chug the Gatorade and then I'll also have a drink with some

Natural Calm. It's just pure magnesium powder. It tastes really good. I'll have some of that.

Then I'll also take 3 to 4 ZMA pills, which is zinc, magnesium and vitamin B. That is

the perfect combination and if you follow that three-part blueprint, I guarantee you,

you guys can party responsibly, have a few drinks out on a Friday and Saturday night

and not lose your lean muscle gains. Part number two, a little hack that I've used over

the years to pack on weight efficiently is my intra workout mass builder. Now this is

really underrated because just consuming 400 to 500 super high-quality bodybuilding calories

throughout your workout, if you do the math, it takes a 3,500 calorie surplus to gain one

pound. If you're doing 5 workouts a week and you have a 500 calorie intra workout shake,

that's going to be 2,500 extra calories every single week. That's 10,000 extra calories

every single month that you are consuming. On top of that, it is going to skyrocket your

energy levels and your protein synthesis right in the middle of your workout. So instead

of waiting until right after you work out to have your protein shake, I recommend you

have an intra workout mass builder that consists of some simple carbs, some high-quality protein,

and some creatine, which actually gets depleted as you guys are going through your intense

workout. What I do is I'll take a 32-ounce bottle of Gatorade and I'll add in, or put

it in a shaker cup, or I'll have half the Gatorade bottle when I'm first starting and

I'll add some water to it. I'll add a couple scoops of maltodextrin powder and then I'll

also add in and I'll shake up some vanilla protein powder in it. So my favorite combination

is to use orange Gatorade and some vanilla protein. I'll add a little bit of maltodextrin.

I'll add about 5 grams of micronized creatine. And I have a 400 � 500 carbohydrate and

protein-filled mass-building shake that I'll start drinking throughout my workout. So I'll

start drinking it maybe after my first intense exercise and I'll continue sipping on it all

the way through the end of my workout. By the end of my workout, instead of drinking

water,which has zero calories, I'm drinking something that's rehydrating me. I'm giving

my body all of the amino acids that it needs to build muscle, replenishing my muscle glycogen

as I'm working out intensely and breaking it down and also feeding my body with creatine,

which is going to help me increase my strength throughout my workout, so that is the perfect

intra workout mass builder that can absolutely skyrocket your gains. Just to summarize, take

between 15 and 20 ounces of orange Gatorade, take a big scoop of vanilla protein powder,

add in some maltodextrin powder, add in about a teaspoon of micronized creatine and you

guys have my top-secret intra workout mass builder. Drink that every single time you

hit the gym and go for an intense workout and you guys are going to see some awesome

progress over the months and years. If the 60-minute window following your workout is

the anabolic window, this is so important I'm nicknaming it Ronnie Coleman's Front Door.

Now, what I mean by this is the 60-minute period from, the 60-minutes before you go

to sleep. This is so important for your lean muscle gains as a naturally skinny guy. You

have to understand that being naturally skinny, you have to constantly drip through your body

with amino acids and high-quality protein that's going to repair those micro-tears and

you always want to be in an anabolic state. Your body regenerates yourself when you go

to sleep, when you enter your REM sleep cycle. This is when you body secretes all these powerful

hormones, like testosterone and human growth hormone. What you do in the 60 minutes before

you go to bed is so important for your recovering efficiently. What I recommend you do is you

have a slow-digesting, muscle-building protein omelet. What I would do is I would take some

leftover chicken breast or some leftover ground turkey. I would throw about 15 to 20 grams

of that on a skillet and I would throw in some veggies, whatever I have laying around,

and I would crack 4 to 5 eggs over it. Now eggs are the perfect protein source for late

at night because they contain cholesterol and your body actually needs cholesterol to

build free testosterone and free testosterone is produced when you enter REM sleep cycle,

so it is so vital to get in some slow-release, high-quality protein right before you go to

bed. The chicken also has really high protein and cholesterol, so it is the perfect thing

to eat right in the 60-minute window of before you go to sleep. Now, if you don't have any

eggs lying around and you want the really quick version, you could also have some cottage

cheese or some casein protein powder. These are both slow digesting forms of protein,

but I always recommend you go with the whole-food version if you have it available. Now, next

up, I recommend you take 3 to 4 ZMA pills. When you're working out in the gym or you're

drinking a lot of caffeine or you're just going through mental and physical exertion

throughout the day, your body starts to lose magnesium. Now magnesium is probably one of

the most important minerals that I haven't really talked about in any videos. Magnesium

is so vital for building muscle and recovering and just feeling really strong and ready to

go when you go in the gym the following day after a really intense workout, so taking

some ZMA every single night is going to give you some zinc which is great for healthy testosterone

levels. It is going to replenish your magnesium and the vitamin B6 forms an awesome synergistic

combination that's going to help you guys recover. So I'll have my slow-digesting protein

omelet, I'll have 3 to 4 ZMA pills and that is how you make some lean muscle gains in

your sleep. So the compound effect of doing all these things, if you're a young guy and

you're drinking a little bit of alcohol and you're going through really intense workouts

and you want to build muscle in your sleep, just doing those three things in this video

are going to give you incredible progress and gains after even just 1 to 2 months of

this regimen. Hope you guys enjoyed this video, wanted to put together a really outside-the-box

list of things that you can really implement into your life right away and I also want

to be realistic about this stuff. I want to start giving you guys awesome advice that's

going to be realistic to your lifestyle. You guys aren't pro bodybuilders. You're not rigid

little robots that just eat chicken and broccoli and do your exact workout regimen every single

day of the week 365 days of the year. I want to start giving you guys more advice that's

going to help you with your exact situation and your lifestyle. So hope you guys enjoyed

this video.