Big Man Training

Big Man Training: A Guide To Bodyweight Workouts For Fat Guys By John Romaniello

I have been working out with my own two hands since I was fifteen years old. My first job after high school involved lifting weights at the local YMCA. Since then, I’ve worked out almost every day of my life, whether it’s for exercise or just because I feel like doing something. And while I’m not sure what exactly qualifies me as “fat,” I am definitely one of those folks who doesn’t need to spend all their time in front of a TV or computer screen.

In fact, if anything, my lifestyle has made me even lazier than when I used to work out regularly.

So why do I still want to go through the trouble of going to the gym?

Well, there are several reasons…

1) Because it makes me feel better about myself.

When I started working out regularly, I felt great. After all, I had finally gotten fit enough to look good naked. But it wasn’t until recently that I realized how much better off I actually was than when I was skinny-fat. Sure, my body shape isn’t perfect (and it never will be), but compared to where things were five years ago, my physique looks downright attractive!

2) Because it keeps me from being lonely.

I’m not really an extrovert, but I do like knowing that I have friends and people who can keep me company. However, the older I get, the more difficult it is to make friends. Not only do I have a lame social life due to my obsession with bodybuilding (which I’m working on fixing), but I’m starting to resent going out in general because the club scene just isn’t for me anymore (if it ever was).

3) Because it improves my chances of meeting a potential girlfriend.

The club scene is great if you want to hook-up with sluts, but it’s not exactly the best place to meet the perfect girl.

Sure, I could get out more, but what’s the point if I don’t feel comfortable or confident enough around other people?

Working out has always helped me relieve stress and clear my mind, so if anything, it’s helping me get over my social problems.

As you can see, there are many benefits to working out regularly. And while getting swole may not seem manly to some people (and yes, it’s definitely seen as girly by most people who aren’t bodybuilders or fitness freaks), it’s one of the few things in life that I feel truly passionate about. I’ll be damned if I don’t at least try to keep doing it for as long as I’m alive.

Your mindset is important

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Having the right mindset is important when working out. You’re not just building a muscled body, you’re also developing discipline, confidence, and a sense of achievement. If you don’t believe in yourself, or worse, you’ve got no motivation to do any of this then there’s no point in reading on. Go and do something else.

I’ll tell you now, it’s not going to make any difference if you don’t truly believe in yourself, or at least have the desire to change your life. You need to WANT this.

We all start off at the same level

It doesn’t matter if you’re a virgin, a CEO, a politician or a garbage man when you’re born. We all start off equal. Our parents see us as the greatest thing in the world and we can do no wrong. This is fine when we’re young, but then we start to get older and society starts to mold us into what they want us to be.

For most people they don’t want to rock the boat so they go with the flow and live their life by other people’s rules. They get a conventional job, they buy a house, maybe have a family and quietly live their lives out.

However, some people (such as yourself) want more out of life. You’re not necessarily motivated by money or success, but you want to live a meaningful life and be in control of your own destiny. But here’s the thing, you can’t just jump into things. You have to take the first step and build up to it little by little.

A bit like what you’re doing right now reading this article. You are taking that first step into changing your life. But it doesn’t stop here. You need to take many more steps and continue on this path.

It’s not going to be easy, in fact it’s going to be very difficult for you, but I’m here to guide you every step of the way.

You’ve bought this book for a reason. Perhaps it’s an intuitive feeling that you need to change your life. Perhaps you’re just curious about bodybuilding and wanting to try something new. Perhaps you’re bored with your current lifestyle.

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It’s okay whatever brought you here, but the decision is yours now what you do with it.

What you can expect to happen

In short, you can expect to gain a lot of muscle and strength very quickly if you follow my advice. Do not be alarmed if you put on a lot of weight in the beginning. A lot of this will be water and carbs. Your muscles need these to grow, and you can expect to gain anywhere from 6 to 10 pounds in the first two weeks.

Once your body gets used to the workload you can expect to plateau for a while, but don’t worry about this, because after this phase is over you’ll be gaining more than you ever did on your old workouts.

One more thing, your whole body will start to get bigger. You’re not just going to be big all over, you’ll also get noticeably bigger in some places. For example, many of my clients get big shoulders, or big arms. Other’s get a huge chest, or a big back.

Wherever your body is naturally inclined to be big, it will be. Just remember that you’ll also be gaining size in other places as well and you’ll soon look like a muscular freak.

What you can expect to gain from this program

If you’re a beginner, you can expect to gain at least 25-30 pounds of muscle. If you’re more experienced, you could expect to gain anywhere from 40-60 pounds of muscle. However, these are just estimates since there are many factors that determine the results you will get. For example, your diet determines how much you will gain.

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If you have a poor diet and don’t supplement, you may only gain 10-15 pounds of muscle. However, if you follow this program to the word, I assure you, you WILL gain at least 30 pounds of muscle from this program.

You’ll also get stronger. A LOT stronger. Every single client of mine has gained a lot strength on this program, some of them going from a 300lb deadlift to a 500lb deadlift in the first few months.

Keep in mind, this is NOT a hypertrophy program. This is a program designed specifically to gain strength and muscle as quickly as possible. Many people make the mistake of thinking that because you’re going to put on some size from this program, it means that it’s intended for “bulkers”. This is not the case.

This is a program for people who want to get strong and big as quickly as possible. You will gain size, but that’s not the goal. The goal is to gain a lot of strength and muscle in a short period of time.

The Importance of Rest

One very important factor in how your body changes is rest. Your muscles don’t grow while you’re working out. They grow when you’re resting. This is why it’s essential to get as much rest as possible.

While you’re sleeping, your muscles are repairing and growing. While you’re awake, they’re steadily deteriorating. It’s up to you to rest as much as possible so that you can grow. Your number one priority should be your rest. Everything else comes second.

If you’re disciplined in your rest, your body will reflect this by growing and gaining strength at a very fast rate. If you’re lazy about your rest, your muscles won’t grow or worse, they’ll atrophy. Your choice how you want to go.

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This program calls for a few supplements to be taken on a daily basis in addition to the program. They are as follows:


Your body needs vitamins and minerals to grow. You may think that eating food would provide all of these, and to an extent it does. However, you’d be surprised at how many people’s diets are lacking in one area or another. By taking a good daily vitamin, you’ll ensure that your body has everything it needs to build new muscle.

I recommend a daily vitamin supplement that has the basics such as Vitamin A, Vitamin D, Vitamin E, Vitamin C, Thiamin (B1), Riboflavin (B2), Niacin (B3), Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Calcium, Iron, Iodine, Magnesium, Zinc, Copper, Manganese, Chromium, Molybdenum, Potassium and Selenium.

Whey Protein:

Protein is a very important part of your muscle building program. Your body requires protein to build and repair the muscles you break down in your workouts. During this program, I recommend consuming over 1 gram of protein per pound of bodyweight. This can be very difficult to achieve without using a protein supplement.

During this program I recommend using a whey protein supplement. Whey protein is easily digested and promptly sends amino acids to your muscles which will help them grow. I recommend either Whey Tech Pro 50 or NutraSumma Whey 90. Take this portion immediately after your workout.


Creatine is a staple supplement in any bodybuilder’s arsenal. It has been proven time and time again that creatine will improve strength and muscle growth. I recommend a minimum of 5 grams a day, although you can take more. Take this portion just before your workout.

A Note On Cardio

While this program doesn’t have too much cardio, you should still do some. I recommend no more than three 20 minute sessions per week. Any more than that and you’re wasting your time. Any less and you won’t see optimum results.

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Staying Lean

While you’re trying to put on muscle, it’s also very important to stay lean. Remember, the leaner you are, the more noticeable your muscle gains will be. This program is great for getting big, but it’s also great for getting lean. Just be sure to watch your diet.

Eat at least 1.5 grams of protein per pound of body weight per day, and don’t eat anything that isn’t on the provided meal plan.

Good luck. I know you’ll do great. I expect to see you in here six months from now looking like a whole new man. I’ll take you through the routines myself.



Section 2: Beginning The Program

The first few weeks of this program are going to be the most difficult. Your muscles will most likely be sore for the first couple of workouts. Stick with it and the rewards will come.

During this program, you’ll be lifting three times per week; simple as that. Each day you’ll do a different body part. Monday is arms, Tuesday is legs, Thursday is chest and abs, and Friday is back and shoulders.

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Lift with maximum intensity and get out of the gym as quickly as you can. Take rests in between sets, but other than that keep on moving.

Before Starting

This program works. But only if you actually do it. You need to commit to it completely if you want to see results. Don’t waste time thinking about it or you’ll lose your nerve.

Print out this guide and start it right now.

Oil Of Oregano

Oil of Oregano is a natural antibiotic that can be taken daily to prevent infection and inflammatory diseases. Take 2 drops with breakfast and 2 drops with dinner everyday.


Make sure you’re eating as healthy as possible during this program. The less junk food you eat, the better you’ll look and feel. Remember to eat lean proteins, complex carbs and fruits and veggies at each meal. Also make sure you drink plenty of water every day.

The Program

For each body part, you’ll be doing four sets. There’s no particular technique you need to follow, just rest for a minute or two and move on.

Sources & references used in this article:

Local anaesthesia training for undergraduate students–how big is the step from model to man? by C Knipfer, M Rohde, N Oetter… – BMC Medical …, 2018 –

High-intensity interval exercise training for public health: a big HIT or shall we HIT it on the head? by SJH Biddle, AM Batterham – International Journal of …, 2015 –

Leadership and individuality in South Asia: The case of the South Indian big-man by M Mines, V Gourishankar – The Journal of Asian Studies, 1990 –

Progress and retreat in Africa: The rule of law versus the big man by L Diamond – Journal of Democracy, 2008 –