Archive for the ‘Put on muscle’ Category

I have had conversation after conversation with people talking about sleep.  People tell me all the time “I’m cool as long as I get 3-4 hours of sleep.” This BLOWS my mind because I know that if I came off 3-4 hours of sleep I would be crushing pizzas, not working out, not studying, not talking to anybody, and watching movies all day. So I did some research, and talked to some sleep experts to see how important sleep actually is to our health, and how to increase the quality of sleep when we do actually get to bed.

In college, I understand it is tough to get the optimal 7-9 hours of sleep recommended by health professionals. Most of us are chronic procrastinators which causes us to pull all-nighters every once in awhile. Personally, I am not a huge pull-an-all-nighter person. I figure I’ll probably do better on the test is I can keep my eyes open rather than stuff more info into my brain late at night. My lack of sleep comes on Friday and Saturday (and maybe an occasional Thursday) when the bars and clubs are live.  Some of you can relate I am sure..

Importance of Sleep

Think of your body and mind as a battery. You need to recharge that shit! Sleep is a hormonal reset button (or your charger). When you “recharge” your mind and body with good, quality sleep you reduce the stress hormone cortisol which leads to less hunger, less cravings, and more energy throughout the day.

A study published online at the Public Library of science shows the correlation between sleep and hormones that control appetite. This was a study of 1,024 people, and their sleep and eating habits. People who slept less than 7-8 hours throughout the night showed a significant increase in appetite. These same people who slept less tended to weight more than the individuals that got more sleep.

Positives of Sleep:

  • Increased energy and motivation
  • Decreased hunger and cravings
  • You’re definitely better looking (you know how when you come off a rough night of sleep people let you know that you look like you you had a rough night of sleep? Then you think “Yeah, I know, I was there asshole”)
  • Increased mood
  • Increased Productivity
  • Increased Sex drive (#nice)
Negatives of NOT Getting a Sufficient Amount Sleep
  • You get fat
  • You look rough.. No offense..
  • You have an increased appetite
  • You don’t want to do anything
  • If somebody speaks to you want to deck them in the face for no reason

Why You Can’t Sleep

Some of you may get angry and say “Look bro, I want to sleep. I just CAN”T!!” That is understandable. There is nothing worse than rolling around in bed for hours, or waking up at 4:00am and not being able to fall asleep.

Let me try to help you understand why. Usually an inability to sleep has to do with an imbalance in blood sugar. For example, let’s say you eat dinner at 7pm, and you plan on going to bed early because you feel exhausted from a long day. However, come 10:00, 11:00, & 12:00 o’clock you feel wide awake! Why? When you go for that extended period of time without eating your blood sugar levels drop. To combat this, your body releases stress hormones (adrenalin, noradrenaline, and cortisol) to raise your blood sugar back up. This causes your mind to feel alert and wide awake.

Something else that stimulates this response of your stress hormones is light. Yeah dude, light. So when you are zoning out at night by watching TV or surfing the web you are steadily increasing those same stress hormones to keep your brain alert and awake.

“Sooo How Do I Sleep Better?”

Remember, we are all different, so you may have to do a little experimentation to figure out what works best for you.

  • IF you are the type that stays up at night here is what you do; Eat a little bit of carbohydrate before bed. This should spike your blood sugar to help you fall asleep.
  • IF you are the type who wakes up frequently or wakes up at 4am here is what you should do; Eat a little protein &  fiber before bed. Protein stabilizes blood sugar for a longer period of time helping you stay asleep at night
  • Keep the lights low: I know it’s tempting to watch TV or surf the web to “calm down” before bed, but here is what you should do instead.
  1. Dim the lights, or light candles
  2. Read a book
  3. Have sex (the candles set the mood and everything)
  4. Do some visualization exercises: Many successful people (Muhammad Ali, Curtis “50 Cent” Jackson, MLK, Michael Jordan) all say that they saw their success in great detail before it ever happened. Take time to close your eyes and picture vividly the success of your future.
  5. Dim the lights on your computer if you must be on Facebook
  6. Take a hot shower
  7. Study
  • Yogi Bedtime Tea: This is a favorite of mine. If you put 4-5 bags in 8 oz of water it is similar to taking a small dose of Xanax. Good for relaxing before bed. You can get this at the grocery store.
  •  Magnesium (Glycinate)- This can be found at GNC or Vitamin Shoppe or even Walmart. Taking Magnesium before be is a great natural way to relax your muscles & calm the nervous system.
I always want to hear your comments about my blog posts. Tell me what you do before bed to help relax.

Three Steps To Get BIG

Posted: May 14, 2012 in Put on muscle

There are plenty of body building experts, fitness experts, bloggers, and trainers out there and we all have our two cents on everything. For small, scrawny, lanky built guys (like myself) there REALLY is a simple formula to getting big that nobody can really debate with. Many would argue the science of when to eat, what to eat, types of exercises, etc. which is wonderful and what makes this industry so exciting. However, for skinny ass dudes who just want to gain weight quickly, but just can’t,  here is your “Get Big Formula”: EAT + TRAIN HARD + SLEEP = Swole House

EAT: This is the most important factor to gaining weight. You MUST eat, and eat a lot. A lot of us skinny dudes think we eat a ton, but the reality is that if you are not gaining weight then you are simply not eating enough. I like to use an easy-to-follow method that is used in Dr John Berardi’s “Scrawny to Brawny” program. He says your “muscle building meal” should contain:

  • 2 Palms (the size of your palm ~30g) of protein: Protein’s are the building blocks of muscle found in things like beef, chicken, pork, fish, eggs, and beans.
  • 3 Fists of vegetables (size of your fist = 1 fist… duh): Vegetables are rich in fiber, vitamins, and minerals and are essential to the muscle building meal.
  • 1 Fist of starch/fruit/whole grains: These carbohydrates will help build muscle
  • 1/4 cup of healthy fats: Our body uses these fats to build cell membranes, increase our natural testosterone levels, and absorb nutrients.
That is ONE meal’s worth of food! It is not easy to eat this much at every meal. Begin by just trying to incorporate one of these meals/day, and try to progress to three over time. Also, you should be eating constantly between these meals! I eat things like peanut butter, nuts, beef jerky, protein bars, apples, cherries and protein shakes when in between meals.

TRAIN HARD: This is step number 2 to getting big. When you are in the gym there is really no need to do things like bicep curls or leg extensions. There are two and ONLY two things you need to be focusing on when training.

1) Use Compound Movements: Squats, Lunges, Rows, Presses, Pull-ups, and things like that are what you need to be doing. At least 80% of your lifts should be compound movements!

2) Progressive Overload: Progressive overload just means every week in the gym you should be doing “a little better/more” every time. For example, if you did 155lbs this week do 160lbs next week. Or if you did 10 reps this week try 11 next week.

This is how simple I would keep your workout, and repeat for the next 8-12 weeks:

Day 1:

  • Squats: 4 sets x 8-12 reps
  • Dead Lift: 4 sets x 8-12 reps
  • Bench Press: 4 sets x 8-12 reps
  • T-Bar Rows: 4 sets x 8-12 reps
Day 2:
  • Inclined Bench Press: 4 sets x 8-12 reps
  • Barbell Lunges: 4 sets x 8-12 reps
  • Military Press: 4 sets x 8-12 reps
  • Barbell Rows: 4 sets x 8-12 reps
Day 3:
  • Squats: 4 sets x 8-12 reps
  • Dead Lift: 4 sets x 8-12 reps
  • Push Press: 4 sets x 8-12 reps
  • T-Bar Rows: 4 sets x 8-12 reps
It is not exciting… or fun.. BUT it works! If you want to work out more than 3 days per week I would do sprints, core work, and isolated movements (like your bicep curls).

SLEEP: You MUST get quality sleep! When you sleep your HGH levels rise which means while you are sleeping you are growing.  Ideally, shoot for 7-9 hours of sleep per night. For some people, they say “I am good to go with just 3-4 of sleep”. Here’s a secret: You’re not. Research repeatedly shows how essential sleep is to human health. So go to bed, fool!

College can be stressful, nerve racking, full of uncomfortable/awkward situations, generate anxiety and depression. I know this through my own experiences and just by observing other people. I love to just sit back and watch people in certain situations, and how people respond completely different from one another in the exact same circumstances.

We all get stressed/sad/happy/angry from different things and to different degrees. My stress levels don’t really rise that much during finals week or in a social situations, but I get sad/anxious when I think about my ex-girlfriend, or when I have $4.36 in my bank account, or when I eat a big ass pizza. We are all different in what brings our mood down just as we all seek different outlets to make ourselves feel better.


Some people smoke, some people drink, some people take anti-depressants (which is becoming way more prevalent unfortunately), some people play games/sports, some people exercise, some people (not a lot of people I know) read, and so on. Some of these are probably healthier outlets than others, but I am not here to judge. How people deal with sadness or anger is their business, and people are going to do what makes them feel good because that is what us humans do; we are pleasure seekers.

I wanted to talk about this because I recently came across some interesting research facts. It has been shown that exercise increases mood BETTER than anti-depressants such as Prozac. How interesting is that?! Pushing around heavy shit or running around actually makes you happier than “happy pills”. Plus, as a bonus, when you are exercising there is no voice talking really fast  that says “side effects may include: increased chance of heart disease, internal bleeding, or possibly death”. I know you know what I am talking about, right? Those medication commercials where they list all the negative side effects at the end of the commercial as quickly as possible with a screen shot of a happy couple walking on the beach. yeah.. maybe that was a dumb joke…

So based on how you are feeling, different types of exercise can cause different types of mood change.

Lifting Weights -> Improved Confidence

Running/Longer Duration Cardio -> Increased Mood (Feeling depressed? Go run a stadium!)

Sprinting/High Intensity -> Decreased Anxiety

Research continues to show these positive results correlated with exercise. I personally swear by this! If I pump massive iron (or lift weights that maybe aren’t so massive) I have a new renowned swag of confidence when leaving the gym. When I start to feel kind of sad I will go do a stadium workout (longer duration cardio), and all of a sudden I will be in a great mood. And when I do sprints I feel very calm and peaceful. It is truly astounding!

For me, it is easy because I love to exercise. A lot of people HATE exercise or “mean” to at the end of the day, but are too tired in the evening from a long day. I get that for many people it isn’t easy to consistently go to the gym, but for those days where you are in a funk use your negative emotions to push hard in the gym or out in a field or in your dorm room. Research has also shown that exercise helps with:

  • Cognition: Exercise increases blood flow to brain which helps creativity, problem solving, and smooth talking the hunnies (or guys for you ladies reading this)
  • More Adaptive to Stress: Those who exercise are more emotionally stable which can lead to healthier relationships, and cause people to be less likely to “lose it”
  • Living Longer
  • Prevent Disease: There is NO better drug for ANY disease. Including cancer; people who exercise tend to be less likely to get cancer, and those with cancer who exercise have higher survival rates
  • Mood Enhancement: There is no better mood enhancer than exercise.
  • Better anti-inflammatory than asprin
  • Having Sex: You can mess with all the Viagra you want, but exercise is the BEST thing to do for stronger erections and higher sex drive. Drugs, alcohol, and being overweight are all a bad deal for your sex life.

I hope you guys found these research results as interesting as I did. What kind of exercise do you do? What is your stress free outlet? Leave a comment below 🙂

Hey guys! I know every time I go on vacation College Body shuts down, so I am trying to put up a couple posts on this vacation so College Body doesn’t go to “College Snoozy”. Here is a quick workout for you guys to try that will F you up in just 20 minutes.


1) Set your watch for 20 minutes

2) Put a moderately heavy weight on a barbell

3) Complete 5 repititions of each movement before moving on to the next movement

4) This is a “rest-based” workout, so rest as often and as much as you need to

5) See how many times you can get through all three circuits.. Good luck


**Have a cool workout to share? Email

Push-ups 5
Bent Over Row 5
Power Clean/Push Press 5



Push-ups 5
Bent Over Row 5
Dead Lift 5
Barbell Squats 5


Push Ups 5
Bent Over Rows 5
Dead Lift 5
Push Press 5

I just launched my first ebook The Dorm Diet this past Friday, and it’s selling like crazy! So I figured I would write about a different diet today. A lot of people who oppose CB are the body building type, and they say two things to me:

  1. It does not matter WHAT you eat as long as you do not surpass your daily individual caloric needs.
  2. You can eat whatever you want post-workout because your body is extremely insulin sensitive. Meaning all that food will go towards muscle building.

The fact of the matter is that BOTH of those are very true, and this is actually the base for one of the four diets in my ebook. BUT to see how their diet actually worked first hand I went ahead & followed these guidelines for  ten days. My sister got me a 4.5lb box of sour gummy worms for my 21st birthday, and I definitely was not going to let them just sit there, so I crushed the whole box over the ten day experiment.



In ten days I DID gain some muscle mass! However, I was also lifting HEAVY, so that probably helped too. Now, here is why I don’t recommend the body builders diet.

1) My energy level day-to-day was a lot lower than it usually is. It took SERIOUS work to get my ass to the gym.

2) My face started to break out. This is because food has a direct connection to acne. Interesting right? Check out the book “The Dietary Cure For Acne” by Loren Cordain .

3) My cravings were OUT OF CONTROL! I wanted pizza, burgers, popcorn, chips, & a bunch of shit like that I haven’t craved for awhile. I did hold myself back from eating all of that because I had to stay within my daily caloric intake, but it was difficult. I definitely wouldn’t have enough self-discipline to do that for more than 10 days.

4) I began to develop bacne (Back-nee)- The acne that shows up on the face of adolescents begins to show up on your back.

**That was what put me over the top. I can handle low energy levels, a zit or two on my face, and cravings for a little while, but when we are talking about bacne I can’t handle it anymore.**

So the point is that that diet does work for those of you looking to put on size, or get into the body building world, or are in your twenties & have a wicked fast metabolism. However, the fact is that food has a much bigger impact than just getting fat or gaining muscle. Food affects our energy levels, cravings, acne, and stress levels……and bacne…

Interestingly enough I am back on my regular diet now, and have been for the past couple days & my energy is picking up, my cravings are going down, my bacne disappeared, and my abs are becoming more defined.

Me & my sis, Jill, out on the town for my 21st! Don’t we look fly?

Do you guys feel change in energy when you eat? Let me know how you eat at

**Today I thought I would switch it up on you guys, so I asked my friend Kristi to hook me up with a guest blog. She did an AWESOME job! You will enjoy it, and learn a lot, especially all you ladies!


Cardio Queen Turned Lifting Junkie: A Woman’s Perspective


Hi! My name is Kristi and I blog over at Sweetly Fit. (


I was thrilled when Danny asked me to do a guest post because I really admire the advice and info he offers. I wanted to take this opportunity to talk about something that I have become pretty passionate about: lifting weights! Over the last couple years, my exercise routine has changed dramatically and I really only have good things to say about these changes. With experience, has come more knowledge about exercise and once I started hearing the buzz about resistance training, I knew I had to try it. I’ll admit, as a former “cardio queen” I was skeptical. I don’t want to bulk up! I laugh at the thought of bulking up now. Here’s the thing: men and women are not made the same. We women have nowhere near the testosterone that men have, enabling them to build muscle much easier. So lift you hearts out ladies, I promise you that you won’t end up looking like Hulk Hogan.


What has lifting done for me?


Increased metabolism:

As a current dietetics and kinesiology major, I am learning about the metabolic process and can definitely vouch for this one! There is no diet pill or magic solution to increasing metabolism; the answer lies in resistance training.


I can eat more!

When your metabolism is increased through resistance training, you simply burn more calories doing the same everyday activities you usually do, including sleeping. So burning more calories means you need more fuel, and who wouldn’t like to eat more? Anyone who reads my blog, knows I like my food.


Increased energy:

When my main source of exercise was cardio, I often felt weak and tired. All I would feel like doing was lying around and being lazy. Once I decreased cardio and made lifting my main workout, I couldn’t believe how much better I felt! I had energy all day long and little tasks did not wear me out as fast.


Better physique:

If you want to actually see results from your workout, then you are going to want to have some strength training in your routine. I could spend hours and hours in the cardio room, but would it do any good? NO! Lifting weights is something that you will actually see results from, and I’m not talking about looking like a male body builder. I’m talking about a toned, fit body!



More Confidence:

There is something about throwing around the weights in the gym that does something for your ego. It is so empowering to see yourself getting stronger. I used to be afraid to go to the weights side of the gym because it is mostly occupied by men. What I found out was that they were all too focused on their own workout to really care that I was over there.


So what I’m trying to get at here is this: don’t be afraid to get out of your comfort zone a little bit. I know at first it’s hard to do, but I promise it will be get easier and be so worth it. Strength training provides a whole new experience to working out and I believe everyone should make it part of their lives.


Don’t know where to begin? Danny provides awesome workouts and info, so you’re at the perfect place to start! Good luck everyone and thanks for reading!



**I love Kristi’s writing style, and can not agree more with the information above! Kristi does all sorts of awesome blogs on her sit sweetlyfit, so make sure you check it out! 

Punishing Chest Workout

Posted: September 28, 2011 in Put on muscle

A couple days ago I worked out with former collegiate national body building champion Gary Leake. G wanted to workout chest, and since I am always trying to sculpt my pecs, I agreed to lift with him. This is what he came up with:

Inclined DB Bench 8-12 *4-5 rounds *25 minute workout
Inclined DB Fly 8-12
Close Grip Inclined Push-ups 10
Declined Push-ups 10
Split Bench Push-ups* 10

*Set up two benches parallel to one another, a little more than shoulder length apart. Put your right foot & right leg on one bench, and your left foot & hand on the other. Begin to rep out push-ups. Good luck.

It says 4-5 rounds, but I told G I was cool with 4 rounds. This is an awesome high volume workout to increase chest size & shape. Would love to hear how you “crush” your chest, leave a comment below!

This is why I need to sculpt my pecs. I look like a a piece of string between these dudes.

Hello everybody! Before I get into this blog, I wanted to thank everybody for checking out my RIP Brandon Noland blog. I was a little hesitant to put it up at first because of how personal it was, but it seemed to have resonated with a lot of people. Almost 3,000 people read it, and 392 people shared it on Facebook! That is incredible, so thank you to everybody who checked it out.

Today I am going to give you my top 3 things to do for better abs, and it has nothing to do with doing 1,000,000 crunches. Look, the fact is that chicks like dudes with a six pack, and guys like girls with sexy abs. This is why we all want to take those “ab attack” and “ab blast” classes at the gym, or add an extra 15 minutes onto our workout to do sit ups & crunches. So here are 3 quick strategies to get better sculpted abs without spending a ton of time on the ground.

1) Diet: Diet is essential to creating nice abs. With chips & queso, candy, fast food, beer, etc you will transfom your six-pack into a “one-pack.” I can see changes in my abs from day to day. When I eat a bunch of crap, my abs do not exist. When I keep a cleaner diet, I can’t stop checking myself out in the mirror. Below are some awesome fat burning foods from that will help you form your six-pack. One thing to keep in mind since “abs are made in the kitchen” or cafeteria in this case, is that less processed foods (i.e. anything that doesn’t come in a prepackaged encasing) will do best for shedding water and burning fat over the long term.

  • Grapefruit
  • apples
  • berries
  • chicken
  • bison
  • shrimp
  • egg whites
  • turkey
  • white fish
  • spinach
  • asparagus
  • broccoli
  • Oat bran
  • sweet potato

2) Weighted Movements-Instead of 100s & 100s of crunches, try doing weighted ab movements. Doing these movements will help give your abs that chunky look (chunky as in “popped out” not blubbery). For a super skinny guy, like myself, I was extremely interested on how to make my abs pop out. The key here is that without developed ab muscles, once you lose the fat on top, your abs will not show up in distinct bricks. Try the following exercises to help with the pop:

  • Weighted Declined Sit ups: Place a heavy plate on your chest, and do a full sit up on a declined bench. (3×10)
  • Cable (rope) Crunches: 4×12
  • Hanging Leg Raises: 3xFailure

3) Sprinting-If  you have been following my blog, you know that I am big on sprints, and no so much on long duration, steady-state cardio. Not that long duration cardio is not healthy, it just isn’t my style, and doesn’t help with fat loss as much as it does for weight maintenance. Sprinting is awesome for sculpting the outer shell of your abs, the crest between the obliques and rectus abdominals. For the best results you have to let yourself fully recover between sprints, and go at 100%  speed. See my sprinting routine here.

Just by making these 3 changes, I have seen awesome transformations in my abs. Diet for visability, weighted movements for thickness, and sprinting for the outer cage. Before doing these things I had a solid on to two pack (you know, with just a line down the middle.) depending on the day. Now, when I check myself out in the mirror I can count 6 distinguishable sections! Cool right? Well I think it’s cool.

I’m aware I’m not Obie Obadike, but I am improving!

There seems to be a misconception that all I eat is healthy food, ALL THE TIME. I recently was told that I may have orthorexia nervosa, and since I am no physician I immediately googled the shit. From what I understand, orthorexia nervosa is referred to as “an unhealthy obsession with healthy eating,” and can lead to malnutrition or even death (and that it’s not a medically recognized term). WTF? I was stunned. If I am giving off this impression, then I have to correct it right away.

The reason I started College Body was to give out useful information that other people my age can relate to. If I come off as a ridiculously healthy eater nobody is going to relate to me because the fact is that Chick Fila tastes good, to drink alcohol with friends is a good time, and my favorite food sure as hell is not asparagus.

I am by no means on a fitness model type diet, BUT what I think I do well is not let the shit I eat go towards fat storage and beer belly enhancing. Let me give you an example of my personal problems AND solutions, so you can understand that I do attempt to eat healthy a majority of the time, but by no means stick to it perfectly.

Problem #1: I love the movies, so I go a lot, and most of the time by myself. My issue? I love movie theater popcorn MORE than the movies, so I every time I go I order a popcorn. And I am not here to bullshit you, I order a large, with butter (extra), and yes, I eat it all.

Solution #1: It never fails, every time I leave the movies I feel sick as hell. My solution? I go workout like a mad man. I go strait to the gym, usually to do a HEAVY leg workout at a very high intensity, then go to the track and do sprints. Does this erase the 500g of carbs I just killed? HELL NO. It does however help to veer those carbohydrates towards muscle building rather than fat storage, and it helps increase my mood. I am not going to have a metabolism that runs at a ridiculous pace forever, so I might as well take advantage of it now.

Problem #2: I am Irish in ancestry, and proud to be (my dad wouldn’t let me not be proud, but I am regardless). So what comes with being an Irish man? We enjoy an occasional cocktail, or more than occasional. Maybe I am using being Irish as an excuse, but either way I like to go out and drink alcohol with my friends.

Solution #2: Every time I drink, I DESTROY bottles of water before I go to bed. I aim to kill about a liter before I lay down. This helps me so I don’t feel like shit the whole next day, and get nothing done. Then, I drink coconut water in the morning (or Gatorade) to get my electrolytes back to balance. Finally, instead of getting another $2 beer at last call, I save my last $2 and invest in a gallon water jug the next morning. All a hangover is is dehydration (combo of water depletion and mineral depletion), so if I am not dehydrated, how can I be hungover?

Problem #3: I am lazy when it comes to cooking, probably similar to some of you, so I love the idea of fast food. 1) It’s affordable 2) It’s freaking fast and 3) you don’t even have to leave your car to get it! 3-point play? Why yes, yes it is.

Solution #3: I made a decision a while ago that I will only go to certain places. I don’t do McDolanalds or Taco Bell anymore. There are only two places you will see me pull through, Chick Fila and Wendy’s. Those are my spots, so if either of those are not around I cannot get fast food. It is just something that I conditioned in my mind that McDonalds soggy buns, and Taco Bell’s fake meat gross me out. It takes a while to condition yourself, especially if you are like 98% of college kids that are addicted to fast food. So if I do end up at my spots, I always order something loaded with protein. Like a “baconator”from Wendy’s or 3 Chick Fila sandwhiches.

These are just some of my personal unhealthy tendencies. We are all different and have our own food issues. However, I do try to eat better and live a healthier lifestyle so I can have more energy throughout the day, live longer, and look sexier for the ladies. Since I attempt to live this healthy lifestyle I just put out tips that I think you guys may find useful because they work for me, but I do not want to come off as a “perfect eater” by any means because that is not the case. Would love to hear how you guys deal with your unhealthy tendencies! Shoot me an email ( or post them in the comments section of this blog.

Me crushing an ice cream. No big deal.Me Crushing an Ice Cream

Since today is Friday I wanted to throw together some quick tips for you to use so you don’t TOTALLY throw all your hard work from the week out the window. I know the last thing on your mind after a long week at school is “how can I stay healthy at the bar tonight” but my hope is maybe you just use a couple of these tips below. I promise come Saturday morning you will be glad you tried them.


1) High Intensity Workout– I would suggest getting a workout in sometime Friday afternoon or evening, and I would make it a high intensity workout. For those of us who enjoy having a cocktail Friday night it will help to CRUSH it in the weight room before you go out, so those carbs go towards muscle building rather than “belly building.” For me, I usually go to the gym around 6:00pm because 1) most people don’t go to the gym Friday, so it is empty, and 2) I don’t go out until later anyway so I might as well get a good workout in. Also, after I work out I have more energy, feel great, and I’m ready to socialize. I usually do legs on Friday because it causes me to sweat profusely, and it generates more testosterone than working any other muscle group, so if I have a couple Bud Lights all the carbs go towards A LOT of muscle building! Below I provided sample leg workouts.


Squats 12-15 reps Light-Moderate Weight 4 sets


Step-up/Squats 6 per leg Use Heavy DB *3-5 rounds
Leg Extensions 8-12 Medium Weight
Squat Jumps 12-15 N/A


Lunges 10 per leg Moderate-Heavy Weight *3-4 rounds
Leg Curls 10 Moderate weight  


  • Squats, Heavy weight, 5 sets, 8-10 reps
                             *Last set is a “drop set”-Cut the weight at LEAST in half and get 20 reps
  • Shrugs, heavy weight, 3 sets of ten, 10 reps
  • Dead Lift, heavy weight 4 sets, 6 reps
  • Lunges, Heavy DB (dumbbells), 4 sets 10-12 reps/leg
  • Switch Jumps, 1 round, 60 seconds.


2) Choice of Beverage- This tip I do not expect many people to follow, but I figured I would mention it anyway. Some people LOVE Coke & Rum, or Hawaiian Punch & Vodka, or Budweiser, and THAT is what they are going to drink all night. These are just a couple suggestions that may help you stay a little healthier.

  • SUB IN- Club Soda & Vodka; SUB OUT Sprite & Vodka
  • SUB IN Diet Coke & Rum; SUB OUT Rum & Coke- not a whole lot healthier, but a step in the right direction
  •  SUB IN Sugar Free Red Bull & Vodka; SUB OUT Red Bull & Vodka
  • SUB IN Bud Light; SUB OUT Budweiser- less carbs per bottle, but maybe you think “pansies” drink Bud Light, or “it tastes like water.” That’s fine, just stick with your Budweiser then.

3) PRE-GAME with food?– No, a 12-pack of Keystone light is not a satisfactory dinner no matter what your fratenity brothers say. Also, Eskimo Joe’s Cheese Fries (Oklahoma State Thing) do not count as a well balanced dinner. Knowing you are probably going to get a satisfactory amount of carbohydrates later that night I recommend having a protein loaded meal for dinner.

  • 2 chicken breasts & broccoli
  • 8 oz steak & asparagus
  • 2-3 cans of tunafish
  • Burgers (no bun) w/ low fat cheese

4) Stay Hydrated- The reason you wake up on Saturday with a headache, yellow pee, body ache, stomach ache, or any other crappy feeling is because you are dehydrated. If I plan on having a couple drinks Friday night I try to drink at least 3-4 liters throughout the day, and I ALWAYS drink a liter of water before I go to bed at night. I promise you staying up that extra 20 minutes to kill that liter will all be worth it in the morning.


These are not difficult tips to follow, and I promise they will be worth your time. Use these tips tonight, and it won’t take you a full Saturday to recover! Good luck and TGIF!