Complete Workout Routine & Diet Plan for Asian Men

By William Better Asian Man

Hey there, ever since I exploded (imploded?) on VH1 The Pick Up Artist and people have seen what I look like now, I’ve had literally hundreds of guys coming up to me and ask me how I put on over 30 pounds of hard muscle.

What was my secret workout routine on how I got from the skinny ass, glasses wearing, 125 pound short Asian nerd to 160 pounds of fit and toned muscle after VH1 The Pick Up Artist show?

Every man, regardless of race and if he’s Asian, white, black or Hispanic, should incorporate working out as a key component of developing one of their 10 Pillars of Inner Strength.

It’s great for health, wealth, and relationships!

I always hear people say that they don’t look good and there’s nothing they can do about it. For me personally, by default, I was a 125 lbs scrawny Asian dude in high school with a poor diet plan. So if I could do it, YOU CAN TOO!

By working out, adding a little tan, fixing up the hair and adding some cool accessories like an eye brow piercing, it’s made gaming a LOT easier.

Beyond the obvious benefit of girls being my receptive to my approach, I’ve had a lot more stamina, endurance and energy in my life. The testosterone makes me more competitive and the energy means I can tackle any project or marathon any woman I want.

Granted, you could just depend on ONLY your skillset and Game to get girls, but why make it so tough on yourself? I’m a firm believer in Asian Playboy’s motto about “The least amount of work, for the maximum amount of results.”

Personally, I find going to the gym a lot easier than running “plowing” or “Flash Game” and once you get in good shape, it just becomes Passive Value. I’d rather crank out 5 sets on the bench press than get blown out of 5 sets.

In ANYCASE, here’s what I did when I was bulking up with a diet plan for Asian men and getting in shape with my complete workout plan. You need 3 things to get in good muscular fitness:

  1. The Work Out Routine (Obviously)
  2. The Diet

Once you have these three things in unison, you’ll start seeing results. Give yourself at least 4 months before you notice any significant differences.

The Work Out Routine:

Get used to going to the gym everyday, just make it a habit, an HOUR A DAY, so do whatever it is you need to get your ass to the gym. Just like in pick up, it’s 90% sweat and 10% strategy. I used to go to a real nice gym to work out, because paying a lot for it made me go and also, a nice ambiance (and a gym with hot girls in it ) are great motivation while you’re there.

So here’s the breakdown, this is really all you need to do for 6 months and I guarantee you’ll see results (yes, it sounds like a Bow Flex commercial, but trust me, it works).

It’s a pretty simple workout: but one great rule of thumb:

When you come out of the gym, if you’re not SORE, you haven’t worked hard enough!!!

Be sure to take about 2-4 minutes between sets for rest.

  • Monday: Chest and Triceps
  • Tuesday: Back and Biceps
  • Wednesday: Legs and Abs
  • Thursday: Chest, Triceps
  • Friday: Back and Biceps
  • Saturday: Tennis or some sort of cardio, Abs
  • Sunday: Break!

By personal preference, I don’t really work out too much of my lower body, but you should still incorporate squats and calf raises.

Here’s the work out broken down:

Chest (Pectorals) / Triceps:

  • 4 sets on the Normal Bench press (The most core exercise)
  • 3 sets on the Incline Bench press (focuses on shoulders and upper pects)
  • 3 sets on the Decline Bench Press ( Works on the lower pects, great for defining the lower ridge)



  • 5 sets of the preacher curl ( Biceps and forarms )
  • 3 sets of pull ups ( Back and Biceps )
  • 3 sets of rows ( Back and Biceps

Lower Body:

  • Squats (They look scary, but seriously work out 2/3rds of your body and a MUST HAVE!)
  • Calf Raises


Just good old fashion crunches, you don’t need some fancy pants workout to get good abs, abs are more a result of good diet, if you have a ton of pudge covering up your 6 pack, it’s not going to show. Roughly 5-6 sets of crunches to where they’re HURTING GOOD!


Find an activity, I personally hate the treadmill, it’s the crappiest piece of equipment invented, I feel like a hamster when I’m on the thing. Find a sport, basketball, tennis, racquetball, it’ll make it a lot more easier to enjoy.

Spinning is good if you want to do a group activity (full of hot sweaty MILFs!) to intense music or swimming for a low impact, solo exercise.

How much weight should you use?

Here’s my rule of thumb, “If you can’t do at least 8 reps at the weight you’re at, then you’re not actually stimulating your muscles.”

So for every workout, minus the abs, you should be able to crack out at least 8 reps.

Remember, lower reps/more weight yields more muscle mass, higher reps / less weight yields more muscle definition. Focus on building muscle mass first, then focus on definition.

So that’s the workout!

The Diet Plan for Asian Men:

You want to be eating roughly 3000-4000 calories a day, nobody’s diet is perfect but essentially any meat product that isn’t super high in fat will be excellent for you.

Get used to carrying nutri-grain, protein bars with you all the time. You’re going to be hungry all the time to where it will be irritating.

My diet was comprised of:

  • Chicken Breasts
  • Tuna
  • Eggs eggs eggs! ( cheap and delicious )
  • Clean Carbs ( potatoes and brown rice )
  • Salmon
  • 2 Protein Shakes a day
  • A multivitamin once a day
  • 5 dollar footlongs from Subway!

I’m sure half the revenue of my local subway came out of my pocket!

There you go, the easy and complete Workout System and Routines for the Asian Man!