Dickerson Ross’
LEAN BULKING
DIET & TRAINING PLAN
2019
15 Weeks
CONTENTS
TOPIC
Page
Update from Ross
3
Training Summary
4
Program 1
7
Program 2
13
Program 3
19
Abs
25
Stretching
28
Cardio
31
Diet
34
Supplements
45
Recipes
48
Q&A
55
1KIND Apparel DISCOUNT
67
Terms and Conditions
68
UPDATE FROM ROSS
So it’s back to the bulking season! My year hasn’t gone quite as planned so I
hope yours has. I started off getting uber-shredded for my competition back
in March and then soon after was hit by illness. So honestly I went from
shredded to a bit fluffy over the summer and I am only just getting back to
full strength in the gym again. So I am re-evaluating and focusing on the
basics with this year’s Lean Bulk concentrating on my core diet philosophy
and a challenging but sustainable routine.
Join me on my journey through the Winter, eating the quantities for bulking
but the right quality food, with minimal additives and keeping away from
sugar and animal fats. I have tried a few new recipes recently and have
included them here too. Also with the current trend for eating less meat
through to full veganism, I have added more specific information this year on
how to run my diet as a vegetarian and included some basic veggie recipes.
As ever I answer your questions best via email : ross@dickersonross.com.
TRAINING SUMMARY
STRUCTURE OF YOUR 15 WEEK PLAN
Each of the programs work a major muscle group once, but I have also provided an extra session each week to
help you develop areas where you may need additional work. You have the option of rotating Extra Arms,
Chest and Back sessions or if preferred, stick to an extra session for your weakest muscle group for 5 weeks at
a time and then swap to another.
PROGRAM 1
PROGRAM 3
PROGRAM 2
DAY
EXERCISE TYPE
DAY
EXERCISE TYPE
DAY
EXERCISE TYPE
1
Chest & Triceps
1
Chest & Triceps
1
Chest & Triceps
2
Quads & Hams/Calfs
2
Quads & Hams/Calfs
2
Quads & Hams/Calfs
3
Weighted Abs
3
Weighted Abs
3
Abs
4
Back & Biceps
4
Back & Biceps
4
Back & Biceps
5
Shoulders
5
Shoulders
5
Shoulders
6
Extra Chest & Weighted Abs
6
Extra Arms & Weighted Abs
6
Extra Back & Weighted Abs
7
Rest
7
Rest
7
Rest
HOW TO RUN YOUR 3 PROGRAMS OVER THE 15 WEEKS
Week
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Program
1
2
1
2
1
2
1
2
3
1
2
3
1
2
3
Use the extra Chest, Arms and Back sessions each week as you see fit to suit your body and your goals.
Remember to complete you CARDIO sessions each week AND STRETCH after every session of weights and
cardio – may seem pointless now but it is future-proofing you for your old age!!
For all programs :
Rest 60-90 secs between Sets and 2-3 minutes between Exercises
Important : Keep “Safe” form at all times for all exercises – it does not have to be
strict form and it is OK to lose some form to lift heavier – but always be safe, and keep the
fundamental shape - no swinging weights, and avoid temptation to use your whole body to lift
as it defeats the object of working specific muscles and will likely result in injury. Click on
exercise to watch a video of me providing tips on technique!
PROGRAM 1
PROGRAM 1 : CHEST & TRICEPS
Exercise
Warm Up
Chest
Triceps
Sets
Reps
10-12
Tempo
Progress Weights;
Blood in Muscle
Rotator Cuffs
3
DB Incline Press
3
10-12
Progress Weights;
Blood in Muscle
DB Incline Press
5
5
1-0-4
DB Incline Fly
4
6-8
1-0-2
Flat Bench Press or DB Press
5
5
1-0-2
Flat Bench Fly
4
6-8
1-0-2
Machine Chest Press
3
6-8
1-0-2
Weighted Dips
5
5
1-1-4
EZ Skull Crushers
4
6-8
1-1-4
each angle
Click on Exercise for Video
PROGRAM 1 : QUADS & HAMS/CALFS
WARM UP FOR 5 MINUTES ON STATIONARY BIKE & 5 MINUTES DYNAMIC
STRETCHING
Exercise
Warm Up
Quads
Hams
Calfs
Sets
Reps
Tempo
Leg Extension
2
10
Progress Weights;
Blood in Muscle
Leg Curls
2
10-12
Progress Weights;
Blood in Muscle
5
1-1-4
This Photo by Unknown Author is licensed under CC BY 5
Squats
Leg Extensions
4
6-8
1-1-4
Front Squats or Sumo Squats
4
6-8
1-1-4
DB or Olympic Bar Deadlifts
5
5
1-1-4
Leg Curls
4
6-8
1-1-4
Standing Calf Raises
4
8-10
1-0-2
Click on Exercise for Video
PROGRAM 1 : BACK & BICEPS
Exercise
Warm Up
Back
Biceps
Sets
Reps
Tempo
Lateral Pull Down
3
10-12
Progress Weights;
Blood in Muscle
Wide Grip Pull Down or Pull Ups
5
5
1-1-4
Close Grip Pull Ups or Close Grip Pull Down
4
6-8
1-1-4
One Arm Row
5
5 each arm
1-1-4
Seated Low Row or Machine Row
4
6-8
1-1-4
Straight Arm Pushdowns
3
6-8
1-1-4
EZ Bar Curls
5
5
1-1-4
Cable Rope Curls
4
6-8
1-1-4
Click on Exercise for Video
PROGRAM 1 : SHOULDERS
Exercise
Warm Up
Working Sets
Sets
Reps
10-12
Tempo
Progress Weights;
Blood in Muscle
Rotator Cuffs
3
Military Press
3
10-12
Progress Weights;
Blood in Muscle
Military Press
5
5
1-1-4
DB Lateral Raise
4
6-8
1-1-4
DB Seated Shoulder Press
5
5
1-1-4
Front Raise
4
6-8
1-1-4
Olympic Bar Upright Row
3
6-8
1-1-4
DB Shrugs
4
6-8
1-1-4
each angle
Click on Exercise for Video
PROGRAM 1 : EXTRA CHEST
Exercise
Sets
Reps
Tempo
Warm Up
Decline Cable Fly
3
10-12
Progress Weights;
Blood in Muscle
Working Sets
Decline Cable Fly
4
10-12
1-1-4
Bench Press
4
10-12
1-1-4
DB Fly
4
10-12
1-1-4
Decline DB Press
4
10-12
1-1-4
Close Grip Machine Press
4
10-12
1-1-4
Weighted Dips for Chest
3
10-12
2-1-2
Click on Exercise for Video
PROGRAM 2
PROGRAM 2 : CHEST & TRICEPS
Exercise
Warm Up
Chest
Triceps
Sets
Reps
10-12
Tempo
Progress Weights;
Blood in Muscle
Rotator Cuffs
3
Bench Press
3
10-12
Progress Weights;
Blood in Muscle
Bench Press
4
8-10
2-1-2
DB Incline Press
4
8-10
2-1-2
Cable or DB Fly
4
8-10
2-1-2
Machine Chest Press
4
8-10
2-1-2
Machine Fly
4
8-10
2-1-2
Overhead DB Triceps Extension
4
8-10
2-1-2
Cable Straight Arm Push Down
3
8-10
2-1-2
each angle
Click on Exercise for Video
PROGRAM 2 : QUADS & HAMS/CALFS
WARM UP FOR 5 MINUTES ON STATIONARY BIKE & 5 MINUTES DYNAMIC
STRETCHING
Exercise
Warm Up
Quads
Hams
Calfs
Sets
Reps
Tempo
Leg Extension
2
10
Progress Weights;
Blood in Muscle
Leg Curls
2
10-12
Progress Weights;
Blood in Muscle
Squats
4
This Photo by Unknown Author is licensed under CC BY
8-10
2-1-2
Front Squats
4
8-10
2-1-2
Leg Press
3
8-10
2-1-2
Leg Extensions
4
8-10
2-1-2
Stiff Leg Dead Lifts
4
8-10
2-1-2
Leg Curls
3
8-10
2-1-2
Leg Press Calf Raises
4
8-10
2-0-2
Click on Exercise for Video
PROGRAM 2 : BACK & BICEPS
Exercise
Warm Up
Back
Biceps
Sets
Reps
Tempo
Lateral Pull Down
3
10-12
Progress Weights;
Blood in Muscle
T-Bar Row
4
8-10
2-1-2
Lateral Pull Down
4
8-10
2-1-2
Single Arm DB Row
4
Close Grip Pull Down
4
8-10
2-1-2
Cable Straight Arm Push Down
4
8-10
2-1-2
Olympic Bar Curls
4
8-10
2-1-2
DB Single Arm Preacher Curls
3
8-10
2-1-2
8-10
each arm
2-1-2
Click on Exercise for Video
PROGRAM 2 : SHOULDERS
Exercise
Warm Up
Working Sets
Sets
Reps
10-12
Tempo
Progress Weights;
Blood in Muscle
Rotator Cuffs
3
Military Press
3
10-12
Progress Weights;
Blood in Muscle
DB Seated Shoulder Press
4
8-10
2-1-2
DB Lateral Raises
4
8-10
2-1-2
Close Grip Smith Press
4
8-10
2-1-2
DB or Plate Front Raise
4
8-10
2-1-2
DB Bent Over Rear Delt Raise
4
8-10
2-1-2
each angle
Click on Exercise for Video
PROGRAM 2 : EXTRA ARMS
Exercise
Warm Up
Working Sets
Sets
Reps
Tempo
Cable Rope Extension
3
10-12
Progress Weights;
Blood in Muscle
Cable Rope Curl
3
10-12
Progress Weights;
Blood in Muscle
Close Grip Bench Press
4
6-8
1-1-4
Close Grip Press Ups
4
to failure
1-1-4
Skull Crushers
4
8-10
2-1-2
Seated DB Curls
4
8-10
2-1-2
Cable Rope Extensions
4
8-10
2-1-2
Cable Rope Curls
4
8-10
2-1-2
Click on Exercise for Video
PROGRAM 3
PROGRAM 3 : CHEST & TRICEPS
Exercise
Warm Up
Chest
Triceps
Sets
Reps
10-12
Tempo
Progress Weights;
Blood in Muscle
Rotator Cuffs
3
Incline DB Press
3
10-12
Progress Weights;
Blood in Muscle
Incline DB Press
4
10-12
2-1-2
Bench Press
4
10-12
2-1-2
DB Fly Incline
4
12-15
2-1-2
DB Decline Press
4
10-12
2-1-2
Cable Fly Decline
4
12-15
2-1-2
Tricep Bench Dips
4
10-12
2-1-2
Cable Rope Extensions
4
12-15
2-1-2
each angle
Click on Exercise for Video
PROGRAM 3 : QUADS & HAMS/CALFS
WARM UP FOR 5 MINUTES ON STATIONARY BIKE & 5 MINUTES DYNAMIC
STRETCHING
Exercise
Warm Up
Quads
Hams
Sets
Reps
Tempo
Leg Extension
2
10-12
Progress Weights;
Blood in Muscle
Leg Curls
2
10-12
Progress Weights;
Blood in Muscle
Squats
2
10-12
Progress Weights;
Blood in Muscle
Squats
4
10-12
2-1-2
Leg Extension
4
12-15
2-1-2
Leg Press
4
10-12
2-1-2
DB Walking Lunges
4
10 each leg
2-1-2
Stiff Leg Dead Lifts
4
10-12
2-1-2
Leg Curls
4
12-15
2-1-2
Standing Calf Raises
4
15
1-0-2
Click on
Exercise
for Video
PROGRAM 3 : BACK & BICEPS
Exercise
Warm Up
Back
Biceps
Sets
Reps
Tempo
Cable Straight Arm Push Down
3
10-12
Progress Weights;
Blood in Muscle
Lateral Pull Down
4
10-12
2-1-2
High Row with Rope
4
12-15
2-1-2
T-Bar Row
4
10-12
2-1-2
Close Grip Pull Down
4
12-15
2-1-2
DB Pull Overs
4
10-12
2-1-2
EZ Bar Normal Grip Bicep Curl
4
10-12
2-1-2
Cable Single Arm Curls
4
12-15
each arm
2-1-2
Click on Exercise for Video
PROGRAM 3 : SHOULDERS
Exercise
Warm Up
Working Sets
Sets
Reps
10-12
Tempo
Progress Weights;
Blood in Muscle
Rotator Cuffs
3
Machine Shoulder Press
3
10-12
Progress Weights;
Blood in Muscle
Military Press
4
10-12
2-1-2
DB Front Raise
4
12-15
2-1-2
Upright Row
4
10-12
2-1-2
DB Lateral Raises
4
12-15
2-1-2
DB Rear Delt Raise
4
12-15
2-1-2
Standing Front Plate Raise
4
12
2-1-2
each angle
Click on Exercise for Video
PROGRAM 3 : EXTRA BACK
Exercise
Sets
Reps
Tempo
Warm Up
Lateral Pull Down
3
10-12
Progress Weights;
Blood in Muscle
Working Sets
Close Grip Pull Ups
4
8-10
2-1-2
Cable Straight Arm Push Down
4
8-10
2-1-2
T-Bar Row
4
8-10
2-1-2
Reverse Grip Bent Over Row
4
8-10
2-1-2
Single Arm Close Grip Pull Downs
4
8-10
2-1-2
Seated Row
4
8-10
2-1-2
Click on Exercise for Video
ABS
2 sessions : alternate weekly
(use same session if doing twice in a week)
WEIGHTED ABS 1
WARM UP FOR 5 MINUTES ON TREADMILL OR CROSSTRAINER
Exercise
Warm Up
Working Sets
Sets
Reps
Lying Leg Raises
3
10-12
Hanging Leg Raises
4
8-10
Weighted Rope Crunch
4
8-10
Hanging or Lying Leg Raises with Twist
3
9 each side
Oblique Weighted Rope Crunch
3
10-12
Abs Machine
3
15
Russian Twists Weighted
3
10-15
each side
Cool down with 10 minutes of steady state cardio on treadmill or crosstrainer
Click on Exercise for Video
WEIGHTED ABS 2
WARM UP FOR 5 MINUTES ON TREADMILL OR CROSSTRAINER
Exercise
Warm Up
Working Sets
Sets
Reps
Lying Leg Raises
3
10-12
Hanging Leg Raises
4
8-10
Weighted Rope Crunch
4
12
Decline Bench Olympic Bar Crunch
3
15
Decline Bench Leg Raise
4
12
Abs Machine
3
20
Russian Twists Weighted
3
10-15
each side
Cool down with 10 minutes of steady state cardio on treadmill or crosstrainer
Click on Exercise for Video
STRETCHING
STRETCHING – LOWER BODY
I recommend that after every weights session and after every cardio session you do at least a few stretches, especially the muscle
groups you have been focusing on.
For all standing stretches, stand with your feet hip-width apart. Keep the shoulders relaxed. Engage abs. For each stretch
execute until you feel a good stretch in the muscle but not until painful.
Standing Hamstring Stretch
Lying Quadricep Stretch
Sitting Glute Stretch
Standing Calf Stretch
Try to keep a straight lower back while performing this stretch to make it
more effective. Stand and face a bench or bar, place right foot on bench
with a flexed foot. Keep your chest up and back straight. Bend forward at
the hips until you feel a stretch in the back of your thigh. Switch legs and
repeat.
Stretching your quadriceps while lying on your stomach prevents the knee
from moving forward. Lie on the floor (and place a rolled towel under
your right knee if preferred). Grab your right ankle behind you and pull it
up behind. If you cannot reach your ankle use a towel looped around your
ankle. Switch sides and repeat.
Sit on the floor with your legs out in front of you. Bend your right knee
and step your right foot over left thigh. Place your right palm behind your
right hip with fingers pointed away from your body. Inhale and lift your
left arm toward the ceiling and lengthen your spine. Exhale and gently
rotate your torso to the right, hugging your right knee. Switch sides and
repeat.
Stand facing a wall from several feet away. Step left foot forward with
knee slightly bent. Lean forward to put hands on wall. Try to keep right
heel on ground. Repeat with opposite leg.
10-15 seconds each side
10-15 seconds each side
10-15 seconds each side
10-15 seconds each side
STRETCHING
– UPPER BODY
For all standing stretches position yourself with your feet hip-width apart. Keep the shoulders relaxed.
Engage
Hold
Timeabs.
For each stretch, execute until you feel a good stretch in the muscle but not until painful.
Standing Chest Stretch
Intense Chest Stretch
Standing/Sitting Shoulder Stretch
Standing Wall Bicep Stretch
Standing Tricep Stretch
Reach arms behind back and clasp hands together. Push out
through hands, up and away from your body.
Lie flat on your stomach on the floor. Reach your arms to the
sides to create a T shape with your body. Slide your left hand
down to your hip as you slowly begin to roll to the right -leaving your right arm extended on the floor. Pause and hold
when you feel the stretch in the right pec and hold for about
20 seconds. Repeat on the left side.
Stand straight or sit up straight on a chair. Put your right hand
up over your right shoulder and bring your elbow back,
pointing your elbow up to the ceiling until you feel the
stretch. Use your left hand to pull your head forward and to
the left. Switch sides and repeat.
Stand about 1 foot from a wall, with your back toward the
wall. Lean forward and extend your arms behind you. Place
the palms of your hands on the wall with your fingers pointing
upward. Slowly bend your knees into a squat. Feel the stretch
in your biceps, and stop before you feel pain.
Reach left arm overhead and then down behind your back,
placing palm on the center of your back. Support left elbow in
your right hand. Reach your fingertips down your spine. Repeat
other side.
20-30 seconds
10-15 seconds each side
10-15 seconds each side
20 seconds
10-15 seconds each side
CARDIO
LOW IMPACT STEADY STATE CARDIO
I recommend some cardio training while bulking for overall
cardio vascular health – on the next page is an example of what you can do in
the gym using gym machines – bike, treadmill or rowing machine or cross trainer.
BUT outdoor exercise and fresh air is great for fitness AND
psyche!! So preferably get out there and have a run outside, or a fast walk up hill.
Dust the cobwebs off your old bike or check out your local swimming pool! In fact
anything that gets you moving 2-3 times a week. Guaranteed you will feel better
overall!
And don’t forget to stretch afterwards!
LOW IMPACT STEADY STATE CARDIO
Use this as a guide to your cardio exercise:
Warm up for 5-8 minutes at a slow pace, then
increase to a steady state (about 60-70% of your
max heart rate) for 30-45 minutes
(This means you should be breathing heavily but still be able
to hold a conversation and feel relatively comfortable but
after 30 minutes feel that you have been challenged.)
DIET
THIS YEAR’S DIET
This year I am focusing on my best known
Lean Bulking approach to eating.
Having gained a lot of unwanted body fat this year I am
bulking, but really need to keep body fat gains to a
minimum.
I have also included more detailed vegetarian
options which are actually good for everyone, as lentils
and beans – staples of a veggie diet are incredibly
nutritious as well as making a change from meat.
DOs AND DON’Ts
DO eat a balanced range of food across different food groups – this is the best way
to get all the vitamins and minerals you need for health and fitness AND muscle development.
DON’T get stuck eating the same thing everyday. It takes more planning and preparation but it’s
worth it – and there are lots of food delivery services now that deliver all the fresh ingredients for specific
recipes to your door. These are turning out great for my diet as they avoid processed foods.
DON’T listen to all the hype around food and diet in the media…just stick to foods as close to the
original fresh food as you can. The more processing a food goes through the more stuff they add – with sugar being a
major problem. Sugar is probably the major cause of obesity in whatever form it is eaten and hidden in drinks and
foods.
For the leanest bulk DON’T have any sugary drinks including alcohol!
TRAINING AND EATING
•
Review the daily meal plan and arrange your workouts around them – or figure out when you prefer to work out and plan
the meals around it.
•
With bulking there is a lot of food to fit in so you will always be having a meal before training and a meal after training.
Try to leave 45 minutes between eating a full meal and training. After training have your protein shake and then leave at least
30-45 minutes before eating your next meal.
•
If you are training early morning ALWAYS eat before, otherwise you really won’t be able to train to your maximum
potential. As a minimum have your porridge oats with a scoop of your favourite flavoured protein added. After training have
your eggs – if you have to go straight to work or college take pre-boiled eggs to eat on the go. (Discard yolks according to the
diet).
•
If your schedule of training and work/college make it difficult to fit in all the meals, then move the quantities for the one
meal you cannot have and spread them across the other meals. This isn’t ideal but its better than missing a meal. Don’t
leave too long between meals – try to at least have snacks when you see a gap in accessibility to meals. Plan ahead!!
•
For those who have night shift schedules, it is still easy to follow the plan – just start YOUR day whenever you get up and
have breakfast…so if you get in from night shift and go straight to bed, when you wake up say at 2pm, this is the time for
breakfast. Then just shift all the other meals and snacks to fit across your waking hours.
•
On your Rest Day, with no training, continue to eat the same quantities as on any other day.
WHAT YOU NEED TO KNOW!!
My key principles for a lean bulk remain the same as always – STICK TO THE
RECOMMENDED FOODS AND QUANTITIES.
NOTE: More detailed answers to common questions are at the back of plan in Q & A.- (If you want to know WHY I recommend something)
1. All food quantities are provided as uncooked (dry/raw)
2. Weigh yourself first thing in the morning before eating, ONCE a week, on SAME DAY, SAME SCALES, in
the SAME PLACE.
3. Drink at least 2-2.5 litres of water per day depending on your activity level and what you eat. Your
food provides some of your water requirement each day.
4. It may take some time to build up to quantities of food needed for achieving a successful bulk so do it gradually, especially if you have been cutting and/or carb cycling.
RECOMMENDED FOODS/PORTION SIZES
Carbs
Portion
Protein : Meat/Fish
Portion
Porridge/Oatmeal
50g
Chicken (no skin)
200-220g
Wholegrain or White rice
75g
Turkey breast/ground turkey
200-220g
Potato or Sweet Potato
Ryvita or Rice Cakes
Dairy
Fruit & Vegetables
Portion
Apple or Pear
1 medium
Banana
1 medium
200-220g
Lean beef (avoid fatty cuts)
200g
3
White fish (cod, hake, bass,
halibut, etc.)
200-220g
Blueberries (or
raspberries, strawberries)
100g
200g
Green leafy veg (broccoli,
kale, cabbage, asparagus,
leeks, brussels sprouts, etc
Up to
150g
Carrots, Parsnips,
Tomatoes, Red Peppers
Up to
100g
Portion
Cottage Cheese (protein
snack)
150g
Greek yogurt (protein
snack)
150g
Oily fish (salmon, tuna, trout,
mackerel, etc.)
Fats
Portion
Nuts (almonds best but also
cashews can be used)
40g
30g
Skim milk, soy or almond
milk (with porridge)
100-200ml
Seeds (sunflower, pumpkin, etc)
Avocado
Eggs
5-6 whites
+ 2-3 yolks
Olive or coconut oil for cooking
½ medium
1 tbsp
DAILY MEAL PLAN – LEAN BULKING OPTION
Each day your routine should be the same in terms of number of meals and snacks. Timing can be varied to suit your
schedule. Insert your workout between any meal/snack – if necessary combine a snack and meal.
Time
Meal 1
Protein
5 egg whites + 2 egg yolks
scrambled or as an omelette (or
boiled to eat on the go)
Carbs
Fats
Fruit/Veg
Porridge Oats with 50%
water/50% skim milk
Can be split into 2
meals if preferred
Nuts or mixed seeds or
avocado
Snack
Meal 2
Lean chicken, turkey, fish or
beef
Healthy Carb (Sweet Potato
Wholegrain Rice etc)
Meal 3
Lean chicken, turkey, fish or
beef
Healthy Carb (Sweet Potato
Wholegrain Rice etc)
Meal 4
Lean chicken, turkey, fish or
beef
Healthy Carb (Sweet Potato
Wholegrain Rice etc)
Meal 5
Lean chicken, turkey, fish or
beef
Healthy Carb (Sweet Potato
Wholegrain Rice etc.)
Snack
Cottage cheese or natural yogurt
1 portion of fruit
Green veg or salad
Nuts or mixed seeds or
avocado
Snack
Other
1 portion of fruit
Green veg or salad
Nuts or mixed seeds or
avocado
VEGETARIAN GUIDE
It is just as easy to get a good lean bulk if you are a vegetarian (including vegan)
vs a meat eater.
Although you may need to more creative in the ways that you cook.
The reason my cutting plans are not great for veggies,
is that my diet for losing body fat relies on carb cycling
i.e. being able to reduce carbs to a minimum on certain days to create the cycle.
There are no vegetarian foods (other than the chicken substitutes on
the market such as Quorn) that have minimal carbs.
I have given you specific quantities of popular vegetarian foods
that equate to similar levels of carbs and protein I recommend in
my meat/fish diet. Plus I have included some simple recipes.
These meals make a change from meat and fish for non
-vegetarians – and are highly nutritious and very economical!
VEGETARIAN FOOD - QUANTITIES
Key Vegetarian
Foods
Details
Portion Size
Lentils (Green, Puy, Red)
400g can (equals about 230250g drained)
¾ portion of carbs
Two-thirds portion protein
Lentils (Green, Puy, Red)
100g dry
1 portion of carbs
1 portion of protein
Soy Beans
100g dry
½ portion of carbs
1.5 portion of protein
(Plus high levels of fat)
Black Beans
425g can (about 230-240g
drained)
Two-thirds portion of carbs
¾ portion of protein
Black Beans
100g dry
1 portion of carbs
1 portion of protein
Tofu/Bean Curd
200g
Two-thirds portion of protein (Plus small number of
carbs but quite high in fats)
The easiest way to measure the correct portions is from dry weight, but as beans need soaking, cans are
sometimes easier. The amounts are approximate for canned goods as they do vary.
I recommend vegetarians always have 2 protein shakes per day to boost the amount of protein intake.
(Pea based protein shakes for example).
DAILY MEAL PLAN – VEGETARIAN OPTION
This is one potential day of menus – each recipe is supplied within this plan, but of course you can use your usual veggie
recipes – they are often easy to cook in large quantities to store and use a number of times during the week
Time
Meal 1
Protein
Carbs
Fruit/Veg
5 egg whites + 2 egg yolks
Porridge Oats with 50%
scrambled or as an omelette water/50% almond/soy/
(or boiled to eat on the go) coconut milk
Meal 2
Lentil Dhal *
Meal 3
Veggie Chilli *
Snack
Meal 4
Veggie Burger *
Meal 5
Lentil Dhal *
Cottage cheese or natural
yogurt
Other
Can be split into 2
meals if preferred
Nuts or mixed seeds 1 portion of
or avocado
fruit
Snack
Snack
Fats
Green veg or
salad
Nuts or mixed seeds 1 portion of
or avocado
fruit
Green veg or
salad
Nuts or mixed seeds
or avocado
GUIDELINES FOR ADJUSTING YOUR DIET
Firstly, stick to the diet plan as described with as few alterations as possible in the first few weeks as it’s
important to see how it affects you. Over a period of 3-4 weeks (ONCE YOU HAVE BUILT UP TO THE
QUANTITIES OF FOOD RECOMMENDED), it will become apparent if you are achieving your goals.
During this time monitor yourself carefully recording your weight weekly as previously described. If your
routine in terms of activity varies a lot week to week make a note of these variations.
At the end of a period of a few weeks when you feel you have had a consistent period of training, diet
and activity, consider the following:
➢ If you haven’t gained 1lb ON AVERAGE per week, increase quantities of food. Add at least 10% of carbs
and protein to each meal e.g. minimum 20-25g of chicken and 20-25g of sweet potato to each meal. If you
are still not gaining after 2 weeks of adding extra food, consider moving onto my Hard Gainer diet.
➢ If you are gaining, BUT also finding you are putting on too much body fat, then review your diet and be
honest about whether you are sticking to the diet. If you are, then cut out any “Occasional” foods you are
having, such as protein bars. Also add one session of HIIT cardio per week (see Cardio section for details).
SUPPLEMENTS
SUPPLEMENTS
This does not change year to year – my philosophy is to make
gains from eating the right foods and only supplement this as needed. I
have tried different supps but always find myself going back
to the
basics – a really good quality whey protein as additional muscle food,
with low sugar and few additives, PLUS BCAAs to help maintain muscle –
from a good reputable supplier.
For vegetarians there are plenty of proteins on
the market to substitute for whey protein e.g.
pea protein
DAILY SUPPLEMENTS REGIME
MORNING (MEAL 1 / BREAKFAST)
•
Mix 1 scoop of whey/pea/soy protein with porridge oats. Mix with 50% water and 50% skimmed milk (or
soy/almond milk).
IF PREFERRED HAVE A PROTEIN SHAKE SEPARATELY INSTEAD OF MIXING IT WITH PORRIDGE, AT ANY TIME OF
DAY, THOUGH NOT CLOSE TO TRAINING AS YOU WILL BE HAVING A POST-WORKOUT PROTEIN SHAKE.
POST WORKOUT SHAKE
•
1 scoop of whey/pea/soy protein with water.
PRE- AND POST-WORKOUT
• BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout. If using powder
make a drink to have during workout.
LATE NIGHT SNACK BEFORE BED
• 1 scoop of whey/pea/soy protein with water
RECIPES
Meat based and Vegetarian
All can be prepared and cooked in bulk, then
stored in refrigerator for a few days or frozen
CHICKEN WITH BLACK BEAN, TOMATOES
AND RED PEPPER
Ingredients (2 portions)
400g chicken thighs boneless
240g black beans (1 can drained)
1 red pepper
1/2 can chopped plum tomatoes
2 heaped tbsps. frozen corn
10-15 black olives (pitted)
4 spring onions
1tsp ground cumin
2 tsps. Chipotle paste
Salt and pepper to taste
Method
•
•
•
•
•
•
•
•
Preheat oven to Gas Mark 6 or 200C or 400F
Mix chicken thighs with ½ tablespoon olive oil and season with salt and pepper
Place on baking tray and bake in oven for about 20-25 minutes
Meanwhile slice red peppers and onions
In a baking dish, place red pepper, onion, tomatoes, corn, black olives, cumin and chopotle paste.
Mix well and bake in oven for about 15 minutes.
Once chicken is cooked and sauce ready, plate up with chicken on bed of pepper/tomato sauce.
Serve with a portion of rice and green veg.
CLASSIC BEEF STEW
Ingredients (4 portions)
2 tablespoon olive oil
800g lean beef stew meat cut into bitesize pieces
2 medium onions, chopped
3 tablespoons flour
800ml beef stock
5 celery stalks, chopped
5 medium carrots, sliced
800g sweet potatoes or regular potatoes,
cubed
½ can chopped tomatoes
½ tablespoon Worcester sauce
Small bunch of fresh thyme
1 bay leaf
Salt and black pepper to taste
Method
• Place flour in bowl and season well with salt and pepper.
• Add the beef pieces and mix until well coated with flour.
• Heat half the oil in a large pot over a medium-high heat. Add half the beef; cook until browned. Remove beef from pan and set
aside. Repeat process with the remaining beef.
• Heat a further teaspoon of oil in the pan over medium-high heat. Add onions and cook until soft – around 2 minutes.
• Return beef to the pan with the onion and add remaining ingredients including the beef stock.
• Bring to a boil; reduce heat, and simmer, uncovered for about 45 minutes to 1 hour.
• Monitor liquid level adding water if sauce gets to thick or boiling off more of the liquid if not thick enough.
• Remove thyme sprigs and bay leaf.
• Serve with a good portion of green veg
SPICY CHICKEN AND SWEET POTATO
Ingredients (2 portions)
2 Large chicken breasts
200g sweet potato
2 handfuls of fresh kale
1 onion
2 large cloves garlic
1 handful fresh coriander
30g raw, unsalted peanuts
Handful pumpkin seeds
5cm piece of fresh ginger
2 green chillis (or to taste)
2 tbspn peanut butter
½ tspn turmeric
1/2 tspn cumin
½ tspn AllSpice
Coconut Oil
Salt and Pepper
Method
•
•
•
•
•
•
•
•
Finely chop the ginger, coriander and chilli
Roughly chop the onion, garlic, kale and peanuts
Peel the sweet potato and cut into cubes
Cut chicken breasts into bite sized pieces
Heat a large pan with ½ tbspn coconut oil and when hot add chicken and brown for 5 minutes
Add the garlic, onion and sweet potato, continue cooking for a further 10 minutes
Add turmeric, cumin, ginger, allspice, coriander and chilli. Mix well and then add peanut butter, and kale. Cook for a further 10 minutes.
Serve sprinkled with chopped peanuts and some coriander leaves, with brown rice.
VEGETARIAN CHILLI
Ingredients (4 portions)
2 tbsp olive oil
3 cloves of garlic chopped
1 large red onion thinly sliced
2 celery stalks finely chopped
2 medium carrots peeled and finely chopped
2 red peppers roughly chopped
1 tsp ground cumin
1 tsp chili powder
Salt and pepper to taste
800g canned chopped tomatoes (2 cans)
400g can red kidney beans drained and rinsed
100g dried red lentils
400g frozen soy mince
250 ml vegetable stock
Fresh coriander
½ lime
• Method
•
•
•
•
•
•
•
Heat the olive oil in a large saucepan.
Sauté the garlic, onion, celery, carrots and peppers for a few minutes, on a medium heat, until softened.
Add the cumin, chilli powder, salt and pepper and stir.
Pour in the chopped tomatoes, kidney beans, lentils, soy mince and vegetable stock. Add cumin, chilli powder, salt and pepper.
Simmer for 25 minutes.
Serve with brown rice, fresh coriander leaves and a squeeze of lime juice.
Freezes well. Keeps for up to 4 days refrigerated.
BASIC LENTIL DHAL
Ingredients (about 4 portions)
400g red lentils
2 tsps turmeric
2 tsps unsalted butter
2 tsps cumin seeds
1 small onion, finely chopped
2-3 cloves garlic, finely sliced
1-2 fresh green chillies, finely sliced
1 tsp garam masala
1 tsp ground coriander
thumb-sized piece of fresh ginger, finely
grated
2-3 tomatoes, chopped
Fresh coriander
Method
•
•
•
•
Place lentils in a pan and cover with enough cold water to come to around two inches above their surface. Bring to the boil then reduce to a
simmer. Stir in turmeric and tsp butter. Cover and leave to cook gently until consistency of porridge
In a small frying pan, dry-fry the cumin seeds for a couple of minutes – don’t burn. Remove from the pan and put to the side.
Melt second tsp butter in the frying pan and cook the chopped garlic, onion, chillies, ginger and tomatoes. Once the onion and garlic are
softened, mix in the toasted cumin seeds, garam masala and ground coriander. Remove from the heat and add to the lentils.
Serve topped with fresh coriander leaves, and green vegetables.
VEGGIE BURGER
Ingredients (4 burgers)
350 g firm tofu
1 large free-range egg
75 g wholemeal breadcrumbs
2 heaped teaspoons Marmite/Vegimite
(optional)
8 ripe tomatoes
2 sprigs of fresh basil
4 soft wholemeal buns
Method
•
•
•
•
•
•
Squeeze excess liquid from tofu, then add egg to the tofu in a bowl, followed by the breadcrumbs and Marmite.
Mix well and shape into 4 patties. Roughly chop the tomatoes and put into a dry non-stick frying pan on a high heat with a pinch of black
pepper, a splash of water and the vinegar.
Chop the tomatoes and then cook in a pan until mushy. Add fresh basil leaves and season with salt and black pepper
Place 2 teaspoons of oil in a large non-stick frying pan on a medium heat. Pick the rosemary leaves into the pan in four piles, place the
patties on top and cook for 3 minutes on each side, or until golden.
Spread the tomato sauce onto the buns, then sandwich between bread roll.
Could also be served with large tomato sliced and lettuce in bun, instead of tomato sauce.
Q&A
• Answers to all common questions are to be found here!!
Q. HOW CAN I WORK THIS PLAN IF I CAN ONLY
TRAIN 4 DAYS A WEEK?
A. Always do the 4 main sessions and add your Abs sessions
onto the end of 2 of these. You probably won’t have time
to do any extra sessions to train muscle twice a week.
This means you will be spending about 1.5 hours in the gym,
4 times a week instead of 1 hour, 5-6 times a week.
If you are ever short of time on your 4 training days, reduce
each session slightly by leaving out one exercise - a
different one each week - and also shortening rest times
between sets and exercises.
Q. I OFTEN SEE YOU TRAIN TWICE A DAY – DO I
NEED TO DO THIS FOR BEST RESULTS?
A. I train twice a day for a few reasons...
either I am catching up on a missed day in which case I would be doing
the session from the day before in the morning and then the evening
session would be my usual one for the day;
or I am doing abs in evening if I did main session in morning;
or if I'm filming and I'm due to do and biceps, because filming slows
me up I may have to go bacbackk later to do the biceps!
or finally it could be I'm working on a particular muscle group so have
decided to do 2 sessions a week, so need to do 2 training sessions one
day to fit it all in. The only rule I have is to try and leave 48 hours
between training same muscle groups.
So basically its not necessarily part of my routine to go twice a
day...its usually because of circumstances...
Q. MY MUSCLES ARE GROWING UNEVENLY, MORE
ON ONE SIDE OF THE BODY THAN THE
OTHER? (OFTEN CHEST IN PARTICULAR)
A. I get asked this one a lot! So firstly use mind to muscle
on every rep on every exercise....e.g. when doing a chest
exercise that involves both sides (such as machine chest
press or classic bench press) focus your mind as hard as you
can on your weaker side - this will make it work harder and
help improve things over time.
Also make sure you include exercises using only one
chest/arm at a time, so for example, one sided machine
chest press, DB bicep curls, etc..
Q. WHAT DOES “TEMPO” MEAN?
A. This is the rhythm and timing for each
exercise. By varying this you will work
your muscles in different ways. Follow the
tempos as shown in each program. An example of
how to use tempo is as follows:
Bench press:
1-0-2 means 1 second lifting the weight, followed
by immediately lowering the weight slowly to a
count of 2 seconds
Q. WHY DON’T YOU RECOMMEND THE
WEIGHT TO USE FOR EACH EXERCISE?
A. Because it will vary for everyone.
As you go
through the plan getting stronger the weights you lift will increase but the
number of reps stays the same.
Aim for the number of reps stated in the program for
each working set, aiming to reach failure in Muscle building
exercises BUT 1-2 reps away from failure in Strength routines.
Estimating this comes with practice and knowing your own limits.
While getting used to the weights and you hit failure
before the number of reps stated, just use “Rest Pause”
(put the weight down, rest for 5-15 seconds and then try again to
complete the reps, always with safe form)
Q. WHY DON’T YOU USE MACROS
AND CALORIES?
A. I devised my own diet when I found I had no patience to count
macros or calories and needed something simple to follow. I started
this over 7 years ago and so it is a proven method that works!
It works by eating the right quantities of clean food i.e. not processed nothing out of a packet/tin. So because you stick to certain foods,
macro/calorie counting isn’t necessary - you get the right amount by
just eating the right weight of chicken or turkey etc. Macros/calories
are useful if not on a clean diet and using food stuffs out of packets and
tins.
Follow the guidelines in this plan to adjust as needed. Everyone is
different but its not just about height/weight/metabolism but also
about lifestyle - active vs non-active job, other sports played etc. so
noone can calculate the exact calories or macros you personally need.
Q. WHY DO YOU USE RAW/DRY/UNCOOKED
FOOD WEIGHTS?
A. Lots of people ask me why I do it this way. It is actually
simpler as many foods vary in cooked weight according to the
amount of water added or taken out. For example, rice
takes on water as cooked, so the cooked weight will depend
on how long you cook it.
Conversely, a potato baked in the oven, dries out and will
weigh less than a raw potato.
So the easiest, most consistent way is to measure everything
before cooking. If cooking in bulk, just divide into equal
portions after cooking and place in airtight containers in
fridge or freezer depending on when you plan to use.
Q. HOW CAN I EAT THE QUANTITIES OF FOOD YOU
RECOMMENDED – I FEEL FULL AND CANNOT EAT
EVERYTHING?
A. It may take you some time to build up to quantities of food
needed for achieving a successful bulk - so do it gradually, especially
if you have been cutting and/or carb cycling. Build up the number
of meals you eat and the quantities in each meal until you are
making gains of around 1-2lbs per week on average. It can take 2-3
weeks to get up to required quantities and get into a steady routine.
If not gaining and need to increase food intake, add a little to each
meal rather than trying to squeeze in another meal.
Q. WHAT IF MY JOB/COLLEGE/LIFESTYLE MEANS
I HAVE TO EAT ON THE GO A LOT?
A. You will need to prepare meals that are OK to eat cold.
E.g. Chicken breasts baked in the oven are an easy one (and
lots of my recipes on my website or in this plan taste OK cold)
- Then for your carbs, make rice but add some chopped veg
like onion, tomato, pepper, and anything else you like. You
can make these simple meals for a couple of days at a time.
For more green veg try making a veggie smoothie. You can take
this with you in a protein shake container.
Always have nuts and fruit with you for basic snacks.
Always have a few snacks with you for emergencies - protein
bar, beef jerky and always take a protein shake with you.
Q. HOW OFTEN SHOULD I WEIGH MYSELF?
A. Weigh yourself first thing in the morning before eating, ONCE
a week, on SAME DAY, SAME SCALES, in the SAME PLACE.
Otherwise you will be measuring natural body weight
fluctuations and not measuring like for like. If after 4 weeks you
have reached the quantities recommended whether on Lean
Bulk or Hard Gainer diet, only then consider changing anything
i.e. eating more or less, or changing diets.
Q. CAN I DRINK ALCOHOL WHILE BULKING?
A. Not if you want to stay lean while bulking!! ...maybe a
drink or two once a week
But honestly the less alcohol you drink the better results will
be. Not just because of the calories/sugar in alcohol but also
the way it makes you feel... after a few drinks your willpower
diminishes and therefore more likely to eat rubbish foods and
also cravings for all your favourite bad foods is tougher to
resist.
So if special occasions come up just do it, otherwise try to
stick to none or a couple a week until you are seeing the
results you want and then you can afford to have a few more
slips.
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note
DR Physique Limited accepts no liability for any injury, loss or damage resulting from physical exercise. By
following this plan you voluntarily assume the inherent risk of physical/ resistance training. Should you suffer
from any medical conditions, injuries or allergies, or should you be in any doubt whatsoever, we advise you
seek medical/professional advice immediately and do NOT proceed to partake in any activity. Any
supplements featured within the guides are optional and must be taken in strict accordance with
manufacturers’ recommendations. If in any doubt always consult a doctor. Always ensure your technique is
correct and train within your own capabilities and observe any safety practices/code of conducts present
within your own gym.
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disclaimer and protected by copyright, and as such any attempts to copy or duplicate; issue copies; sell, rent
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