BULKING BOOK 12 WEEK PROGRAM 4 BULK BOOK singles.indd 1 13/01/17 20:20 Copyright © 2017 by Brandon White and Hudson White. All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. Printed in the United States of America. First Printing, 2017 ISBN 978-0-692-83551-7 B.U.F.F. Dudes, LLC P.O. Box 758 Madras, OR 97741 www.buffdudes.us 12 WEEK PROGRAM 4 BULK BOOK singles.indd 2 17/01/17 23:43 WARnInG Exercise is inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program. BUFF DUDES are not responsible for injuries or health problems incurred as a result of exercise or related advice. Stay safe. Stay BUFF. ! G N I N R WA 12 WEEK PROGRAM 4 BULK BOOK singles.indd 3 13/01/17 20:20 12 WEEK PROGRAM 4 BULK BOOK singles.indd 4 13/01/17 20:20 tABLe oF Contents Welcome Who are the B.U.F.F. Dudes? Why Bulk? When Should You Bulk? How Did The B.U.F.F. Dudes Bulk? Beginners Bulking Guide • Finding Your Caloric Needs • Macronutrient Breakdown • Figuring Out Your 1 Rep Max • Daily Bulking Meal Examples • Best Whole Foods for Bulking • Our Favorite Bulking Recipes • Helpful Kitchen Tools • Bulking Mistakes to Avoid Cardio Mobility Routine 12 Week Bulking Plan Stretching Routine F.A.Q. Gym Terms & Lingo What Now? Further Resources Special Thanks 6 7 11 12 14 16 16 16 19 20 26 27 31 32 36 38 44 62 68 79 83 83 95 5 12 WEEK PROGRAM 4 BULK BOOK singles.indd 5 13/01/17 20:20 WeLCoMe Welcome to the B.U.F.F. (Better Better Understanding of Food & Fitness) Dudes 12 Week Bulking Plan.. A guide to putting on lean mass, upping your strength levels and giving you the heads-up on nutrition, as well as some of our favorite recipes, frequently asked questions, the do’s and don’ts of bulking and a history on how we bulked ourselves. This workout program will consist of six phases, each phase lasting two weeks for a total of 12 weeks. Throughout the six phases you’ll be working on foundational strength building blocks, performance and the fine-tuning of your physique. This is the 4th edition of our 12 Week Plan and the first to focus directly on the process of building yourself bigger and stronger. We’ve tried to top each previous edition and with this version we feel we’ve built our finest yet. If you’d like to check out previous editions you can find them on our website at www.buffdudes.us. We also have a video series of us going through this plan ourselves at our YouTube channel: www.youtube.com/ buffdudes.. Follow along as we make ourselves and our teenage buddy (and hopefully you!) bigger, stronger and Buff Dudes approved. HUDSON 6 12 WEEK PROGRAM 4 BULK BOOK singles.indd 6 13/01/17 20:20 WHo ARE THE B.U.F.F. DUDes? We are brothers Hudson & Brandon White, two dudes who decided to start the B.U.F.F. movement after coming up with the idea to start a YouTube channel (www.youtube.com/buff dudes) ( which covers food & fitness in an entertaining and informative style which is easy to understand and fun to watch. When we first created our YouTube channel “buffdudes” our 4 main goals were consistency, entertainment, education and getting better with every video. Although we are proud of every video, blog post and social media article we’ve done there have been certain benchmarks along the way. We were blown away with the response to the first three editions of the 12 Week Plan in 2014, 2015 and 2016 and receiving the hundreds of e-mails showing your transformations and stories really inspired us to bring it to the next level with this edition you’re holding in your hands now. So thank you for the continued support and we both really appreciate all the positive feedback, motivational stories and pictures and just knowing there’s a whole lot of dudes and grrrls out there looking to become B.U.F.F. BRANDON 7 12 WEEK PROGRAM 4 BULK BOOK singles.indd 7 13/01/17 20:20 12 WEEK PROGRAM 4 BULK BOOK singles.indd 8 13/01/17 20:20 12 WEEK PROGRAM 4 BULK BOOK singles.indd 9 13/01/17 20:20 12 WEEK PROGRAM 4 BULK BOOK singles.indd 10 17/01/17 23:43 WHY BULK? HEAD Great question! If you’re holding this book in your hand (or reading the .pdf) you no doubt plan on bulking or are at least curious about the process and how it could benefit you. So let’s go over the positives! Bulking is an excellent way to make nutrition, workouts and recovery come together as the ultimate triple threat in order to help put lean mass on your body. Do you want bigger legs? Arms? Glutes? You’re not gonna get there without going into a calorie surplus while hitting the weights. A calorie surplus of course is a slightly lengthier way of saying you’ll be bulking, bro. Lots of people get into solid workout routines but neglect two of the most important elements of muscle growth: nutrition and proper recovery. Without these vital ingredients is it possible to feel good and look great? Possibly. But it’s also a good way to get discouraged when you’re not making the progress you’d like to and it feels like all the hard work you’re putting into the gym is a waste of time. It’s moments like these when you have to ask yourself a few questions. What is your goal weight? What body parts do you want to focus on? Are you more concerned about strength or size? This is also when taking a good look at your calories, macros and recovery times come into play and that’s exactly what we’ll be doing in this plan: lining out your pathway to success. So if your goal is to put on muscle then with the help of this plan that goal will be exactly that, a success! why? 11 12 WEEK PROGRAM 4 BULK BOOK singles.indd 11 16/01/17 21:01 WHen SHOULD YOU BULK? You want to make sure that when you bulk you’re benefiting from doing it as opposed to ending up even farther from your goal. Let’s begin by looking at ourselves in the mirror. What do you see? Do you want to build muscle or would you like to be lean? Or, like most people, do you want both? Let’s take a quick look at our handy B.U.F.F. Dudes Body Fat Percentage poster on the opposing page to get a better idea of where your percentage is at so you can decide if it’s a good time to bulk or not. There’s a certain body fat percentage at which you start to look really lean. It’s around 10% for men and 20% for women. There’s also a point where you start to look a little like a fluff dude. That’s around 20% for men and 30% for women. This in between zone (10-20% for men, 20-30% for women) is a good area to be in when deciding whether to bulk or cut. Are you hovering near 20% (30% for women) or over? We’d recommend a solid workout routine and being in a slight calorie deficit to begin bringing your weight down. Bulking would only put on more pounds and that’s what you don’t want. Are you hovering around the 10-17% (18-25% for women) mark? We’d recommend this as a perfect time to begin bulking and when you see yourself beginning to push into the 20% and beyond it would signal a great time to either go into a calorie maintenance zone or make some modifications to your workout intensity. What about the skinny-fat no muscle zone? This is one we’ve found ourselves in and it can arguably be the worst of all because you’re not sure what to do. We’d recommend getting on a consistent workout and eating routine for a solid two to three months. After that, take another look in the mirror and decide what steps to take next. The goal of our bulk (and yours) isn’t just to put on a ton of weight but to look good all the time. The last thing we want you doing is to bulk and then feel horrible about it! when? 12 12 WEEK PROGRAM 4 BULK BOOK singles.indd 12 13/01/17 20:20 13 12 WEEK PROGRAM 4 BULK BOOK singles.indd 13 13/01/17 20:20 HoW DID THE B.U.F.F. All Buff Dudes were once mere dudes and we were no different. Entering our teens and inspired by our parents, action movies, superheroes and video games we looked to those larger than life characters and said to ourselves, “we want to look like that!” In the beginning our journey was definitely one of trial and error. With the wise words of “eat, eat and then eat some more” uttered by Buff Dad we began doing just that. Although it would’ve helped if he specified what to eat! With a diet of peanut butter sandwiches, ice cream and anything we could get our hands on we accomplished our goal of gaining weight very quickly; it just wasn’t exactly the right kind of weight we were looking for as we ended up looking less like two superhero teenagers and more like two marshmallow kids. Thus begins our cautionary tale: one we hope you take note of and avoid by gobbling up all the bits of information contained in this plan. Our first mistake was not setting a goal. How big did we wish to get? When did we plan on getting out of our calorie surplus? (We’ll be going over how to calculate your personal daily calorie intake in just a bit) What amount of macronutrients (proteins, carbs, fats) should we be consuming daily? Having planned absolutely none of this we walked onto the Buff Dudes battlefield armed with lots of working out and lots of eating. And we got destroyed. We walked away from our first battle with our chubby tails between our marshmallow kid legs. We may have lost this one but the war sure as hell wasn’t over. It was time to regroup, strategize and figure out what to do next to ensure World War Buff would be an eventual victory. 14 12 WEEK PROGRAM 4 BULK BOOK singles.indd 14 13/01/17 20:20 DUDes BULK? With our first battle lost we had found ourselves exiled and cast off into the forbidden zone. Not skinny, not big, just right there in the middle. The Buff Dudes were the Fluff Dudes and it was time to fight back, dammit! Brandon, then 19, decided that the perfect goal to set for himself would be entering a bodybuilding competition. By doing this it would give him a goal to prepare for and just enough time for us to research proper eating habits, workout routines and other bits of knowledge we had been lacking. With a new outlook and better habits already forming Brandon put on solid mass, trimmed a bit of the excess weight in time for his competition and ended up placing 2nd in his first competition and 1st place in his next. Success! Not only was the competition a great achievement it also lead to meeting a few contacts in the industry, photo shoots and eventual covers for top fitness magazines. What was originally a resounding defeat had turned into a great accomplishment and was also the genesis of the Buff Dudes as we know them today. Ok, so we’ve covered our own journey. What are we waiting for? Let’s get started on yours and accomplish some great things in the process! ? w Ho 15 12 WEEK PROGRAM 4 BULK BOOK singles.indd 15 13/01/17 20:20 BEGINNER’S BULKInG Get ready to stuff that face with some quality food and hit some heavy ass weights because it’s time for the BULK. Our goal with this 12-week progressive program is to put some quality MASS on those bones and pump you up to BUFF dude legendary status. It’s not going to be easy, but hell, that’s what separates the BUFF from the FLUFF. Before we get started on the workout plan itself let’s first go over a beginner’s bulking guide to find what you’ll need in order to unleash your inner beast and some superior genetic potential. Finding Your Caloric Needs Before you begin this program you’ll want to find out your proper caloric needs in order to pack on maximum muscle. This is done with a BMR calculator which can be found here: https://goo.gl/Q8VZtZ. You’ll then add on your daily caloric expenditures such as job related duties, walking or working out. An easy way of finding these numbers are by using a TDEE (Total Daily Energy Expenditure) calculator: https://goo. gl/iegqoF. Once you’ve found your numbers add roughly 500 extra calories on top of this. By doing this your body will be in a calorie surplus which leads to weight gain. After you figure out your total daily caloric needs, you’ll then want to find out your macro percentage split. We recommend starting with a 40/40/20 split. It’ll look like this: 40% carbohydrates, 40% proteins and 20% fats. Example: If you were on a 3,000-calorie intake you would want to take in 300 grams of carbohydrates (4 calories per gram), 300 grams of proteins (4 calories per gram) and 67 grams of fats (9 calories per gram) a day. This is easily done with a macro-calculator https://goo. gl/jbbk7p. So now that you’ve figured out how MUCH you should be eating, let’s find out WHAT you should be eating, or at least what it IS that you’re eating. Macronutrient Breakdown: Macronutrients (proteins, carbohydrates, fats) are the chemical elements required in relatively large amounts by living organisms. Micronutrients (vitamins, minerals) are chemical elements required in relatively small amounts for normal growth and development for living organisms. Let’s quickly go over macronutrients and what they do for your body. 16 12 WEEK PROGRAM 4 BULK BOOK singles.indd 16 13/01/17 20:20 GUIDe HeAD CARBOHYDRATES Do you fear carbs? You shouldn’t. Especially on a bulk as they will be a large factor in helping to provide energy throughout intense workouts and grow those newfound muscles. of glycogen in the body may result in a “spilling over” effect and your body will start to store the excess as fat. Disaccharides are a combination of 2 (di) sugar molecules and will still fall under the “simple carbs” category. Combining 2 There are 3 main groups of carbohydrates: Monosaccharides together will make up a Disaccharide. For example: Glucose + Monosaccharides, Disaccharides and Fructose = Sucrose. Glucose + Galactose Polysaccharides. = Lactose (milk sugar). These sugars will still raise you blood sugar levels and Monosaccharides contain 1 (mono) sugar molecule and would be considered spike your insulin so be careful of how much you have on a daily basis. “simple carbs” because of how quickly your body can digest them. In turn spiking your blood sugar levels and affecting your Polysaccharides (poly meaning many), are insulin. Monosaccharides are the simplest bound together with many sugar molecules and would fall under the “complex carb” of sugar molecules which include: glucose, galactose and fructose. Although category. Since Polysaccharides contain many sugar molecules, the body will take Fructose is considered a simple sugar longer to digest into glucose and only which is found in fruits and vegetables, affects your blood sugars levels slightly. it is metabolized almost completely Starchy and fibrous carbs will fall under in the liver unlike most simple sugars the “complex carb” category with foods which in turn will not require insulin to like green veggies, whole grains and sweet transport into cells via-insulin sensitive pathways. Basically: it won’t spike your insulin. Fructose can be important because it’s a primary source of energy and carbohydrate for liver glycogen replenishment. But be careful as over excess 17 12 WEEK PROGRAM 4 BULK BOOK singles.indd 17 13/01/17 20:20 BEGINNER’S BULKInG potatoes. Fiber is also a bunch of sugar molecules bound together much like starch but the difference in fiber is it won’t affect your blood sugar levels. What sorcery is this? It’s because the enzymes in your body’s digestive system cannot break down the bonds that hold the sugars together. But wait! There are actually two types of fiber: insoluble fiber and soluble fiber. The difference between the two are insoluble fiber will not dissolve in water and it will pass right through your digestive system and increase your turd size - buff dude turds! - while the soluble fiber will dissolve in water and make a sort of “gel” and help slow the absorption of sugar into the bloodstream and help lower cholesterol. It’s important to know the differences between the carbs you’re ingesting and the benefits or drawbacks they can have in affecting your body. So in conclusion try to have a small to modest amount of simple carbs - monosaccharides, disaccharides - throughout each day and focus on having the bulk of your carbs coming from complex sources polysaccharides - to help build and fuel your newfound buff body! FATS You’re FAT! The word fat is almost synonymous with insult or evil. “Fat is bad for you” is a phrase that was all too popular (and in some ways still is) amongst uneducated fitness enthusiasts All carbohydrates are eventually broken and popular media. Demonizing down into glucose, which happens to be something for dramatic flare and in the the brain’s main source of energy. Glucose process creating a myth that many still is also used to construct glycogen and believe to this day. Fat is an essential part is stored in the liver and muscles which of a healthy diet and the most energy will be used during workouts or any dense macronutrient. Yes, there are some strenuous activity. The body will release bad fats like saturated and trans-fats, but glycogen into the bloodstream to provide let’s talk about the good fats and why you energy. The liver can store anywhere need them. Healthy fats include omega-3 from 80-100 grams of glycogen and the fatty acids and omega-6 fatty acids, both muscles can hold around 300-600 grams of which fall under the Polyunsaturated of glycogen. 18 12 WEEK PROGRAM 4 BULK BOOK singles.indd 18 13/01/17 20:21 GUIDe class. There is also the Monounsaturated class of fatty acids that include olive oil, avocado and nuts. Omega-3 fatty acids helps brain function, fights inflammation. Omega-6 fatty acids promotes growth, halts cell damage and helps cell repair. CLA protects against cardiovascular disease, diabetes, helps drop weight. Monounsaturated fatty acids reduces bad cholesterol (LDL), hunger levels and helps burn fat. There are also fat-soluble vitamins A, D, E and K which are absorbed in fat globules and travel through the lymphatic system of the small intestine. They then travel into the bloodstream and are stored in the body’s tissue. So fat has that going for it, which is nice. PROTEIN Ah, the mighty macronutrient protein. Made from a combination of amino acids, proteins comprise the second largest component (water being the first) of muscle, cells and other tissues in the body. But protein alone won’t build muscle. You’ll have to put in the work at the gym and create microscopic tears in the muscle fibers first, only then when introducing protein into the body will you see the benefits. By doing this the body will send in the amino acids and start the repairing process, a process called “protein synthesis”. So basically, these little guys are the main dudes that carry out orders placed by the encoding in our genes. But don’t think of proteins as just a “muscle builder”, they’re also used to make enzymes, hormones and other chemicals that are essential for growth, repair and function. Once you ingest protein your body immediately starts to break them down into small peptides and individual amino acids through denaturation in the stomach. Once broken down by your hydrochloric acid (gastric acid) your body will send the remaining polypeptides and single amino acids to the small intestine for further digestion, only to end up at our friend the liver which is the primary place for amino acid uptake, especially after a meal. The body can produce 12 amino acids which are called “nonessential amino acids” and your body will synthesize them without the need for dietary proteins. There are also “essential amino acids”, which can only be synthesized by ingesting protein sources from food and/or supplements, and include 9 essential amino acids. BCAAs are also on that list as valine, leucine and isoleucine. Since the body is constantly losing these amino acids you’ll have to always strive to intake “complete proteins” which have all the essential amino acids available for your body. Just think of keeping the proper amount of amino acids in your body like trying to fill a bathtub and not being able to plug the drain. 19 12 WEEK PROGRAM 4 BULK BOOK singles.indd 19 13/01/17 20:21 BEGINNER’S BULKInG Figuring Out Your 1 Rep Max variables you’ll need to keep in mind. Whenever you want the body to grow and progress you’ll have to let it rest. Make sure you’re getting enough sleep in order to promote growth. Remember, the workouts stimulate the muscles and damage them, while rest will let them recover, grow and get stronger. On top of rest make sure you hydrate the body. We’re made up of mostly water so make sure you have some H2O close by at all times. Don’t be afraid of carrying that jug Now that we have the disclaimer out of the of water around; instead wear it like a way, calculating your 1RM is easily done buff dudes badge of honor. by picking an exercise (let’s use bench press) and performing a set with heavy Daily Bulking Meal Plan weight. Let’s say you press 200 lbs. and Examples you get 5 reps, now punch those numbers Here is an example of what a nutritioninto this calculator https://goo.gl/CxUhgZ bulking plan breakdown would look like: and get a rough estimate of your 1RM. You can do this for any compound exercise. Sex: Male Example: Calculating 200lbs Bench Press Age: 33 @ 5 reps = an estimated 1RM of 230lbs. Height: 6’ 2” So, if the program recommends 80% 1RM Weight: 210 lbs. for 8 reps and the first exercise is bench BF: 10% press, you’ll know a rough estimate of BMR - around 2100 calories where to start. You would start with 184lbs. On top of our BMR we will be factoring in We’ve covered calories, macros and 1RM light exercise and daily activities (using testing, now let’s touch on a few other a TDEE calculator) which will bring our sample subjects total daily calories for body weight maintenance to about 3,000 (including BMR) a day. Next let’s figure out your 1RM (one rep max), so you’ll have a guideline and general idea of what weight to start with when the percentage of 1RM is noted. Quick note: Keep in mind, everyone will be slightly different. This can be due to either musculature or skeletal genetic differences. The percentages of 1RM should be slightly adjusted in accordance to your performance on each exercise. So let’s say your goal is to put on 1 pound of weight a week. An easy way to put this into simple math is to add 500 calories on top of your TDEE. This will add up to being in the surplus of 3,500 20 12 WEEK PROGRAM 4 BULK BOOK singles.indd 20 13/01/17 20:21 calories each week and since 3,500 calories add up to 1 pound, you’re almost guaranteed to gain 1 pound of weight a week. In knowing this simple cheat, you’ll be able to adjust accordingly to your goal and/or body composition to make sure you’re always putting on the pounds. So, taking that 3,500 calories and dividing it into macronutrient splits would look something like this: EXAMPLE 1: 40/40/20 split – 40% carbohydrates, 40% proteins and 20% fats. This is a macro split that has worked well for us in the past and we usually stay close to this split. It works out to higher amounts of protein - around 1.5 grams per pound of body weight - and also keeps the carbohydrates at a moderate amount with lower amounts of fats. Total = 350g carbs, 350g proteins and 78 grams of fats. hard gainer dude, so if you’re a bit “carb sensitive” you might find more success with a moderate split. Total = 525g carbs, 219g proteins and 58 grams fats. EXAMPLE 3: 50/30/20 split – 50% carbohydrates, 30% proteins and 20% fats. This example shows a more moderate (middle of the road) amount on each macronutrient percentage. Total = 438g carbs, 263g proteins and 78 grams of fats. So as you can see, there are many different ways to split up your macronutrient percentages and these examples are only a few that are available. Take the time to assess your macro split because this will be one of the most important variables that will dictate your gains in the long run. So we’ve just went over some common macro split combinations. Now let’s show EXAMPLE 2: 60/25/15 split – 60% an example of a 3,500 calorie daily eating carbohydrates, 25% proteins and 15% fats. routine using the 40/40/20 split over the This macro split is a high carb plan for a course of 6 meals. 21 12 WEEK PROGRAM 4 BULK BOOK singles.indd 21 13/01/17 20:21 12 WEEK PROGRAM 4 BULK BOOK singles.indd 22 13/01/17 20:21 Meal 1) (Breakfast) 2 WHOLE EGGS Calories 144 Total Fat 10g Carbohydrates 0g Protein 13g 1 CUP OATMEAL Calories 166 Total Fat 4g Carbohydrates 28g Protein 6g TOTAL 683 calories, 63g carbs, 69g proteins, 19 grams of fats. 4 EGG WHITES Calories 68 Total Fats 0g Carbohydrates 0g Protein 14g 1 CUP BLUEBERRIES Calories 83 Total Fats 0g Carbohydrates 21g Protein 1g Or you could make our Breakfast Burrito that will give you a similar macro breakdown. https://goo.gl/bOQKvU 2 CUPS SPINACH Calories 82 Total Fat 1g Carbohydrates 14g Protein 11g 4 SLICES TURKEY BACON Calories 140 Total Fat 4g Carbohydrates 0g Protein 24g Meal 2 (Snack) 2 SCOOPS PROTEIN Calories 240 Total Fat 4g Total Carbohydrates 4g Protein 48g 1 CUP OATMEAL (in shake) Calories 166 Total Fat 4g Carbohydrates 28g Protein 6g TOTAL 571 calories, 61 carbs, 61g protein, 13 grams of fats 2 CUPS ALMOND MILK Calories 60 Total Fat 5g Carbohydrates 2g Protein 2g 1 BANANA Calories 105 Total Fat 0g Carbohydrates 27g Protein 1g Or you could make our Overnight Oats for a similar macro breakdown. https://goo.gl/cUOtCU Meal 3 7 oz. CHICKEN Calories 225 Total Fat 4g Carbohydrates 0g Protein 47g LARGE POTATO Calories 278 Total Fat 0 Carbohydrates 63g Protein 8g (Lunch) 1 CUP BROCCOLI Calories 30 Total Fats 0g Carbohydrates 6g Protein 2g TOTAL 533 calories, 69g carbs, 57g protein, 4 grams of fats 23 12 WEEK PROGRAM 4 BULK BOOK singles.indd 23 13/01/17 20:21 Meal 4 2 SCOOPS PROTEIN Calories 240 Total Fat 4g Total Carbohydrates 4g Protein 48g 2 CUPS FAT FREE MILK Calories 160 Total Fats 0g Carbohydrates 26g Sugars 24g Protein 16g 4 TBSP CHOCOLATE SYRUP Calories 200 Total Fats 0g Carbohydrates 48g Dietary Fiber 2g Sugars 40g Protein 0g (Post Workout) TOTAL 600 calories, 78g carbs, 64g protein, 4 grams of fats Or you could make Protein Yogurt if your workout doesn’t fall within this mealtime. It has a similar macro breakdown as well. https://goo.gl/GiiMF0 Meal 5 1 SALMON FILLET Calories 560 Total Fat 25g Carbohydrates 0g Protein 78g (Dinner) 1 CUP BROWN RICE Calories 200 Calories from Fat 12 Total Fat 1g Carbohydrates 42g Protein 4g 1 CUP ASPARAGUS Calories 40 Calories from Fat 4 Total Fat 0g Carbohydrates 7g Protein 4g TOTAL 800 calories, 49g carbs, 86g protein, 26 grams of fats Meal 6 (Snack) 1 SCOOP CASEIN PROTEIN Calories 140 Total Fat 1g Carbohydrates 9g Protein 25g 1 CUP ALMOND MILK Calories 30 Total Fat 3g Carbohydrates 1g Protein 1g 1 CUP OATMEAL Calories 166 Total Fat 4g Carbohydrates 28g Protein 6g TOTAL 336 calories, 38g carbs, 32g protein, 8 grams of fats Or you could make our Baked Protein Oatmeal Cups for a similar macro breakdown. https://goo.gl/WJeVbF DAILY TOTAL 3,574 calories, 358g carbohydrates, 369g protein, 74 grams of fats. 24 12 WEEK PROGRAM 4 BULK BOOK singles.indd 24 13/01/17 20:21 12 WEEK PROGRAM 4 BULK BOOK singles.indd 25 13/01/17 20:21 BEST WHoLe FooDs FOR BULKING What goes into a B.U.F.F. Dudes shopping list? Here’s a handy guide featuring some of our favorite grocery store food: • • • • • • • • • Boneless Skinless Chicken Salmon Ground Turkey Turkey Bacon Tuna Eggs Rice Lentils Quinoa • • • • • • • • • Potatoes Black Beans Oatmeal Whole Wheat Bread Cottage Cheese Almond Milk Yogurt Blueberries Bananas • • • • • • • Apples Peanut Butter Spinach Broccoli Asparagus Peas Kale So now you’re thinking “I’m supposed to buy all this stuff? I’ll be broke in a week!” Fear not as thankfully you can pick and choose depending on not only your budget but also on what food listed you enjoy or don’t enjoy. This is just a collection of some of our favorites. 26 12 WEEK PROGRAM 4 BULK BOOK singles.indd 26 13/01/17 20:22 OUR FAVORITE ReCIPes Eating is going to be a big part of the bulk and shoveling the same things in your mouth day in and day out (chicken, eggs and rice again?!) can get pretty bland. What’s the solution? Some Buff Dude’s Food! Here are four of our favorite recipes with bulking in mind. We hope you enjoy them as much as we do and remember you can find lots more of our recipes at www.youtube.com/buffdudesfood and instagram.com/buffdudesfood. Dig in! Protein Waffles Our favorite Breakfast meal! Ingredients • 1 Scoop of Vanilla or Chocolate Whey Protein (36g) • ½ Cup of Rolled Oats (40g) • 1 heaping Tablespoon of Greek Yogurt • 1/2c. / 122g Egg Whites (if separating your own eggs to make egg whites that would be 4 total eggs) • 1/2 teaspoon Baking Powder • 1 1/2 teaspoon Cinnamon • Dash of Salt • Toppings of your choice Directions You’ll want to have your waffle maker heating up while you put together your batter. It’s as simple as putting everything into a bowl and then whisking it up until it’s blended and smooth! We usually top ours with unsweetened applesauce and some chopped walnuts and in most cases double the ingredients for more waffles and more calories. Spray your waffle maker with some oil (we used coconut oil) then carefully pour your batter onto your heated waffle maker (careful not to overfill it!) Nutrition Breakdown Calories 372 Fat 4.5g Carbs 31.5g Sugar 1.5g Protein 47g We cooked ours for about 3 to 4 minutes on each side. If you like yours crispy, cook a bit longer. If not, cook it a little shorter. (number of total waffles depends on your waffle maker) 27 12 WEEK PROGRAM 4 BULK BOOK singles.indd 27 13/01/17 20:22 Buffins A great snack to eat throughout the day Ingredients • 2 Medium Bananas. (225g) • 1/2 cup Quick Oats. (40g) • 1/4 cup Coconut Flour. (36g) • 1/4 cup Egg White (60g) • 1/4 cup Crushed Walnuts (29g) • 1/2 teaspoon Cinnamon • 1/2 teaspoon Baking Soda • 1/2 teaspoon Vanilla • 1/4 cup Unsweetened Almond Milk (60 ml) • 1 Scoop Vanilla Protein Powder (36g) • 1 cup Fresh Blueberries (148g) - Optional Directions Preheat oven to 350 degrees. Mash bananas in a bowl. Add all wet ingredients (egg whites, vanilla, almond milk) Stir well. Next, add all the dry ingredients (quick oats, coconut flour, cinnamon, baking soda, and protein powder) on top of the wet. Stir well. Spray your muffin tin with no-stick cooking spray. ( coconut, olive oil, whatever you prefer) Spoon your batter into your muffin tin. Approximately 3/4 full. Optional.....Press several Fresh Blueberries into each muffin. Bake for 20 minutes. Remove from oven and let cool. TIP: These are very very moist. If you put them in an airtight container, you will notice condensation. They usually don’t last long enough around our house to worry about that though! Nutrition Breakdown 1 Single Muffin with Blueberries Contains: Calories 152 Fat 5g Carbs 21g Sugar 8g Protein 10g Sprinkle the crushed walnuts over your batter and fold them in (stirring carefully) 28 12 WEEK PROGRAM 4 BULK BOOK singles.indd 28 13/01/17 20:22 Quinoa Pizza Recipe Awesome Lunch or Dinner Recipe. Load it up with custom toppings for all kinds of variety! Ingredients • ¾ Cup Quinoa • ¼ Cup Fresh Water • 1 teaspoon Baking Powder • ¼ teaspoon salt Directions Soak 3/4 cup of Quinoa in 2 cups of water (cover) for up to 8 hrs. Bake at 425 degrees for 15 minutes. Remove from oven, carefully flip it over and Bake an additional 5 to 10 more minutes. We then make our own Pizza sauce using: • One can of Crushed Tomatoes (or Pureed) • 1 tablespoon of Olive oil • 1 heaping teaspoon of Tuscan Seasoning • Pinch of Salt & Pepper Put the sauce on medium high and let it Drain, rinse and put into your food processor. come to a slight boil and then turn down your heat. Let simmer for at least 30 Add the 1/4 cup fresh water, 1 teaspoon minutes uncovered, stirring occasionally. Baking Powder and 1/4 teaspoon Salt. This will cook down and thicken up. Pulse till smooth like paste. (you will need to stop it a few times to scrape down the sides) You can then top with your favorite toppings - Chicken, Vegan, BBQ - it’s up to you! Line a cookie sheet with parchment paper and lightly spray. Nutrition Breakdown (Pizza Crust Only) Calories 172 Fat 2.5g Carbs 31g Sugar 0g Protein 6g Spread your Quinoa mixture evenly into a Pizza crust shape. 29 12 WEEK PROGRAM 4 BULK BOOK singles.indd 29 13/01/17 20:22 Protein sludge A High Calorie Late Night Snack Ingredients: • 2 Scoops (72g) Whey or Casein Protein • 2 Tablespoons Peanut Butter • Dash of Cinnamon • Dash of Unsweetened Almond Milk Directions This one is really easy to make! Just whip up all the ingredients in a bowl and throw it into the freezer for 30-60 minutes. Take it out and you’re good to go! You’ll be amazed how awesome this tastes for the few ingredients that are involved. It’s the ultimate late night muscle building snack. Nutrition Breakdown Calories 430 Fat 21g Carbs 10g Sugar 7g Protein 55g 30 12 WEEK PROGRAM 4 BULK BOOK singles.indd 30 13/01/17 20:22 HELPFUL KItCHen tooLs Whether you’re a student, employee, employer or have your hands full with little B.U.F.F. dudes or grrrls of your own there’s no doubt you value the little free time you have in the day. In fact, not having enough time is a common phrase heard when discussing food prep and a reason many choose to ignore their eating habits. You’re going to be putting in a lot of physical work during the duration of the 12 Week Plan and one big component in achieving your goals is going to be maintaining a consistent eating routine. So this is one area you’re definitely not going to want to slack on! The solution? Weekly Meal Prep! We highly suggest investing in a few useful kitchen tools to make your life much easier as well as being able to focus on the important things: lifting hard and getting BUFF! Slow Cooker The Slow Cooker is a countertop electrical cooking appliance that is used for simmering, which requires maintaining a relatively low temperature allowing unattended cooking for many hours. What does that mean? Well, basically it means you plug it in, throw in some food (a bag of frozen chicken & a jar of salsa is our favorite) and about 6 hours later you return to a week’s worth of deliciousness! little cooking knowledge. Just plug it in and let it do its thing! Rice Cooker The name sounds familiar, doesn’t it? The Rice Cooker, much like the Slow Cooker, is a cheap kitchen appliance for cooking rice. Just throw the rice in, add a little water and about 30 minutes later you’ve got enough rice to last the week! Easy, huh? Reusable Containers Ok, so you’ve got the rice and chicken salsa (or pork, or beef, or vegetables, or whatever you’ve decided to whip up in the slow cooker) all cooked up and good to go. So where do you store it all? We recommend picking up some cheap glass or plastic reusable containers. Five is usually the number we go for as you’ll be able to separate your food into them and have one available for each weekday. Just throw them in the fridge and grab one whenever you need it! We use our slow cookers all the time and cannot recommend them enough. They are cheap, dependable and require very 31 12 WEEK PROGRAM 4 BULK BOOK singles.indd 31 13/01/17 20:22 BULKInG MIstAKes We’re only a barbell length away from beginning our workout plan dudes but first let’s go over some important mistakes to avoid so you can skip right past the marshmallow kid phase that we got stuck in when doing our first bulk. Remember, Buff not Fluff! Eating Whatever you Want This is a ridiculously easy pitfall to find yourself in. Many have fallen into the calorie dense depths on their way to becoming Buff Dudes in the past and you don’t want to become a victim! As opposed to cutting, (when you go into a calorie deficit in order to lose weight) bulking seems like an amazing way to eat whatever you want and lift heavy ass weights on the way to becoming a Buff Beast. What could go wrong? As we’ve explained earlier in this guide with no direction except “eat, eat, eat” lots could go wrong and before you know it you’re no longer on your way to becoming B.U.F.F. but instead you’re full on B.L.A.T.O.S. (Built Like a Tub of Shit). We’ve been there, it isn’t pretty. Is it true you have to eat larger amounts than you’re accustomed to in order to put on lean muscle mass? Absolutely! But this is also where finding your caloric needs and macronutrients come into play. Once you’ve figured those out you’ll want to stick within those guidelines and stay consistent in doing so. Does it take a little fun out of the “I can eat tons of whatever I want and work out hard!”? Yes, a little. But trust us, you’ll thank us when you begin to put on lean solid muscle mass. More Buff, less Fluff. Doing the “Forever Bulk” Bulking for over a certain amount of time is not only hard but also impractical. When you look at most athletes they have an on and off season and for good 32 12 WEEK PROGRAM 4 BULK BOOK singles.indd 32 13/01/17 20:22 TO AVOID Jigglybuff reason. By the end of this plan you’ll be a well oiled Buff machine firing on all cylinders. You’ll feel great and if you’ve stuck to a consistent eating and workout routine you’ll look great as well. But how long could you honestly keep up that intense behavior? You’ll want to give yourself a small break and if you’ve set up short and long term goals it would be a good time to evaluate them and see what you’ve achieved and what you wish to accomplish in the future. By forever bulking you’ll not only continue to put on weight but you’ll also have a tendency to get relaxed in your workout intensity and eating habits. It’s easy to begin to eat whatever you want in order to keep up your calorie consumption, hit a plateau and begin adding fat, becoming unmotivated, frustrated and worse case scenario, quit. By creating goals you can focus on being in a calorie surplus for a few months at a time while bulking and then once that’s finished decide what your next steps should be. Are you preparing for a competition? A race? Just want to look good for summer? Plan accordingly! Getting stuck in the ‘Should I Bulk or Cut?’ Zone We’ve mentioned this many times already but just like repetitions are good for your muscles they’re also good for your mind. Can you guess the mental repetition? It’s remembering to create short and long term goals! 33 12 WEEK PROGRAM 4 BULK BOOK singles.indd 33 13/01/17 20:22 BULKInG MIstAKes You’ve no doubt seen it countless times in the past: dudes or grrrls wandering the gym aimlessly. Doing an exercise here, an exercise there. Never growing, never changing. They’ll decide to up the calories for a bit and as soon as they find themselves looking ‘bulky’ they’ll decide it’s time for a cut. Once they get fed up of eating in a calorie deficit they’ll decide it’s time to bulk again. Don’t become another gym statistic. That poor soul stuck in the forbidden zone who’s not lean or big. They’re just there in the gym day in and day out never making progress and feeling frustrated and bitter in the process. Make those goals and most importantly stick to those goals! And if you didn’t achieve the goal in quite the fashion you’d like well then adjust accordingly and keep going forward. Consistency and drive, dude. You’re gonna need both! Growing Impatient We’ve set this plan up for three months and feel that it’s a happy medium. Not too short, not too long. We urge you that if you start the plan to please get your calories and eating habits in order, hit the workouts to the best of your abilities and get plenty of rest. Time and time again you’ll see someone full of piss and vinegar, ready to take on the world and within a month already burned out that they’re not seeing the progress they wanted. Give it time! Nothing ever worth having ever comes easy and that includes becoming Buff. Talk to someone outside of the fitness field. A musician, someone who’s learned multiple languages, an artist. Nine times out of ten they’re going to tell you the same things we’re telling you in 34 12 WEEK PROGRAM 4 BULK BOOK singles.indd 34 13/01/17 20:22 TO AVOID regards to putting on lean muscle mass: be patient and give it time. Once the three months are finished evaluate your progress, see what to add and what to take away and then continue the journey going forward. No one’s ever finished and that includes us as well. Enjoy the ride! Pushing it (way) past the limit You’re on the bulking plan, you’re seeing great progress but your three month journey is almost over. Does that mean you stop altogether? Of course not! We recommend you taking a week or two to lighten the load a bit, bring the workouts down to three to four days a week and see if you need to adjust your calories based upon your growth. Well for one, muscle growth isn’t a never ending process that just goes on forever. If you’re stubborn and try to force your body to grow nonstop, it will fight back with all the negative training symptoms of plateaus, over-training, burnout, and injuries. It applies to nutrition, too. You can’t force-feed your muscles into growth simply by overloading them with more and more calories. Trying to forcefeed your body will only work for a limited period of time and will ultimately result in poor health, bad habits, excessive fat, and a ruined physique. Bummer dude. “But wait!” you say. You’re seeing amazing progress, why not amp the calories up even further? Make the workouts even more intense? Hell, work out seven days a week. The muscle is growing and in your mind it will never stop! 35 12 WEEK PROGRAM 4 BULK BOOK singles.indd 35 13/01/17 20:22 CARDIo There are many benefits that come along with a good cardio program. • Stronger heart and lungs • Bone density • Stress relief • Reduces risk of heart disease • Better sleep Since the goal here is to put on mass, we’re not going to focus on cardio but let you determine if you want to perform any while you’re on this 12 week program. Hard gainers in particular might want to shy away from doing too much cardio while on this program, but if you’re a dude that can put on weight fast, you might want to include some type of aerobic activity to help keep that unwanted body fat percentage down. There are several aerobic exercises that will be considered cardio. • Steady state • HIIT • Swimming • Circuit training • Rowing • Plyometrics As you can see there are many ways to get cardio. But what is the best you ask? Well, that all depends on your goals, body type, health, etc. but for a bulking program we would recommend about 30-45 minutes of some steady state low impact cardio first thing in the morning. This will not only help with your circulatory system, body fat and help replace coffee to wake you up but it’s also a great time to meditate, relieve stress or game plan. Now, you don’t have to perform cardio in the mornings, you can also do it after your workout or in the evening. We wouldn’t recommend performing any cardio before your workout, as this could use up valuable energy you’ll want throughout your heavy lifting, but you can jump on the treadmill or bike for a quick 5 - 10 minute warm-up before you start your mobility drills and workout. 36 12 WEEK PROGRAM 4 BULK BOOK singles.indd 36 13/01/17 20:22 ARe YoU WILLInG to tRY oUt THE BUFF DUDES BULKING PLAN ON expert e?! mod Ok, so you’re lifting heavy, eating big and feeling buff. Why not take it to the next level with the expert edition of our 12 Week Bulking Plan: Growing the super sized Buff Dude Beard! Along with growing your muscles it’s time to grow your mighty mane into a Buff Dudes Approved beast. Men (and women, if you dare) of all ages can - along with us - refrain from shaving for the 12 week bulking plan period. But beware because we weren’t kidding when we said this is only reserved for the most unhinged of Buff Dudes (and Grrrls). There’s a reason it’s the expert edition of our plan! Finished the plan and grown out a beard worthy of Odin’s praise? Be sure and hashtag us on our social media using #BuffDudesBulkingBook. Good luck, you hairy beast! 37 12 WEEK PROGRAM 4 BULK BOOK singles.indd 37 13/01/17 20:22 MoBILItY DRILLS & FULL SQUAT The full squat is (or should be) one of the most basic and fundamental positions for us as humans. As we now rely on chairs, couches and or beanbags, we have forgot what it is like to have the mobility and full range of motion to sit into a full squat comfortably. HOW TO: Make sure your feet do not rotate out more than 12 – 15 degrees. Bring your arms inside your thighs and gently push outward. Keep a neutral chin. BENEFITS • Ankle Mobility, which in turn will help with bad posture and knee issues along with allowing better range of motion. • Back Pain – this can help elongate the spine and stretch the tightened lower back muscles to help relieve pain. • Hip and Glute Strength. • Posture correction. LEG SWINGS Helps stretch the inner and outer thigh muscles, warm the hip joint up and work on ankle mobility. BENEFITS • Mobility in the hip capsule. • Ankle mobility. • Stretches inner and outer thigh. HOW TO: Keep your toes pointing forward. Hang on to something stable if you need to. 38 12 WEEK PROGRAM 4 BULK BOOK singles.indd 38 13/01/17 20:22 DYNAMIC WARM-UP LATERAL SQUATS Helps with frontal plane mobility. BENEFITS • Stretches hip adductors. • Ankle and hip mobility. • Good warm up. THE FROG HOW TO: Make sure you start with a wide stance, about 4 feet apart and keep the toes pointing forward at all times – don’t let your feet externally rotate as you laterally squat. Keep a neutral chin. It might look a bit silly but the frog stretch is an amazing hip opener exercise – focusing on the hip flexors/hip adductors. BENEFITS • Relieves tightness in the hip flexors/ adductors. • Opens up the hips. HOW TO: Start on your hands and knees, bring your forearms down to the floor and slowly let your knees slide outward until you feel the stretch in the groin area. You can move forward and sit back into the stretch to feel it in different areas of the hip. 39 12 WEEK PROGRAM 4 BULK BOOK singles.indd 39 13/01/17 20:22 MoBILItY DRILLS & THE SCORPION Helps with strengthening the back and relieving pain. A great exercise working on back and shoulder mobility, it’s no wonder why this one is popular for athletes. BENEFITS • Back and shoulder mobility. • Excellent warm up. HOW TO: Lay face down with arms stretched out to your side with palms facing down. Start to rotate your lower trunk so your left (or right) leg crosses over the other leg to tap your foot on the floor. Keep your sternum against the floor. Alternate between sides in a slow and controlled motion. CAT AND CAMEL HOW TO: Get on your hands and knees. You’ll want to take a deep breathe and slowly round your back, allowing your lumbar, thoracic and cervical spine to flex. Once you hold the rounded back for BENEFITS a split second, exhale and slowly extend • Strengthens back. • Gentle way to stretch and mobilize the back. your spine into an arch. The process should take around 3 - 4 seconds. • Helps with back pain. This will help with mobility but also create a great “load free” stretch for the spine. 40 12 WEEK PROGRAM 4 BULK BOOK singles.indd 40 13/01/17 20:22 DYNAMIC WARM-UP LOWER TRUNK ROTATIONS Feel like you don’t have a lot of range of motion when twisting or an overly tight back? These will help. BENEFITS • Greater mobility and rotation in the spine. • Can relieve lower back pain. • Stretches lower back muscles. HOW TO: Lay on your back with your arms outstretched to your sides. Keep your feet flat on the floor and slowly rotate your lower trunk left to right. For a more advanced version, bring your feet off the floor and keep a 90 degree angle in your knee joint and rotate your lower trunk from left to right. BAND PULL APARTS This is not necessarily a mobility exercise or drill, but it’s an excellent warm up for an upper body workout and may even be helpful with pain relief in the upper back muscles. BENEFITS • Fires up the upper back/shoulders. • Can help with bench press performance. • Upper back pain relief. HOW TO: Stand with a band in hand, held out to arm’s length in front of you. You can hold the band overhand or switch to an underhand grip to feel it in slightly different areas. Slowly pull the band apart until you make a T-shape in your arms and torso. Hold on any tight spots you feel along the way. 41 12 WEEK PROGRAM 4 BULK BOOK singles.indd 41 13/01/17 20:22 MoBILItY DRILLS & DISLOCATES/PASS THROUGHS The shoulder joint is the most mobile joint in the body and should be able to perform a 360 degree movement comfortably. This exercise will help with stretching, strengthening and mobilization of the shoulder joint. Working in elevation, retraction, pronation, depression, rotation and slight tilt in the scapula. BENEFITS • Works through all movements of the scapula. • Strengthens, stretches and helps with mobility. • Helps with performance in various exercises. HOW TO: Stand in the upright position and grab a dowel or band with an overhand grip and arms straight. Begin with a very wide grip to ensure full range of motion. Keep your arms locked as you lift the bar overhead. Shrug your shoulders as you start to bring the bar (or band) behind you, making the full 360 degree motion with the arms. Reverse the movement to bring it back to the starting position to complete the exercise. As you begin to feel more mobile, close in the grip slightly to increase the difficulty and stretch. 42 12 WEEK PROGRAM 4 BULK BOOK singles.indd 42 13/01/17 20:23 DYNAMIC WARM-UP WALL SLIDES Or “scapular” wall slides as they can be called, because of the upward and downward rotation of the scapula as you slide your arms along the wall. We tend to slump when we sit or even when we are on our phones, which does not help with our posture. Thankfully wall slides are here to help! BENEFITS • Activates mid and lower trapezius. • Strengthens upper back muscles. • Shoulder mobility. • Helps with posture. HOW TO: Stand against a wall with back flat. Have your arms stretched out in a Y position on the wall. Slowly slide your arms downward flexing at the elbow joint while keeping contact with the wall. Imagine putting your elbows into your back pocket area. Once you reach the bottom position, slowly slide your arms back to the top position. Now that you know a little more about mobility and the benefits of the exercises, let’s put them all together for your pre-workout warm-up/ mobility drills. 43 12 WEEK PROGRAM 4 BULK BOOK singles.indd 43 13/01/17 20:23 LoWeR BoDY MOBILITY ROUTINE These exercises/drills will be performed before any lower body workout. FULL SQUAT 2 SETS X 15 - 20 SECOND HOLD TIP: As you get down into the full squat position, take you arms and gently push outwards on your inner thigh. Keep your torso vertical and your heels planted firmly on the ground. LATERAL SQUATS 2 SETS X 15 REPS (EACH SIDE) TIP: Make sure your toes are pointing forward and your torso is vertical when performing each rep. FROG 2 SETS X 15 - 20 SECOND HOLD TIP: Once you get into position, you’ll want to go from hips slightly forward to sitting back in between the legs. This will ensure getting the full benefit. Hold on the position you feel the most tightest in. SCORPION 2 SETS X 15 REPS (EACH SIDE) TIP: Keep your sternum against the ground as you twist your lower trunk. Perform this movement slow and controlled. LEG SWINGS 2 SETS X 15 REPS (EACH SIDE) TIP: Swing the legs in a quick manner and make sure your toes are pointing forward on the anchored leg. 44 12 WEEK PROGRAM 4 BULK BOOK singles.indd 44 13/01/17 20:23 UPPeR BoDY MOBILITY ROUTINE These exercises/drills will be performed before any upper body workout. DISLOCATES/PASS THROUGHS 2 SETS X 15 REPS TIP: As the motion gets easier, close in your grip to progress into a more difficult movement. WALL SLIDES 2 SETS X 15 REPS TIP: Keep your hips and back firmly placed against the wall. Make sure you do not arch your back as you bring your elbows down. BAND PULL APARTS 2 SETS X 15 REPS TIP: Hold on certain positions of the movement where you feel most restricted. CAT AND CAMEL 2 SETS X 15 REPS TIP: Get in a fluid rhythm with your breathing and the movement. LOWER TRUNK ROTATIONS 2 SETS 15 REPS (EACH SIDE) TIP: Slowly increase the range of motion in the rotation as you become more comfortable with the exercise. For a more advanced version, pick your feet off the floor. 45 12 WEEK PROGRAM 4 BULK BOOK singles.indd 45 13/01/17 20:23 12 WEEK BULKInG PLAn Here. We. Go. Are you ready? We’ve finally made it to the 12 Week Bulking Workout Plan! In this program we’re focusing on strength and size (obviously), but since there are a few ways to go about that we want to split up the phases into 2-week segments. Some phases will focus on strength, while the others will be more hypertrophy based. That being said, we’re ready to start on day 1 of the program. You’ve taken care of all the details, so now let’s go destroy some weights! 46 12 WEEK PROGRAM 4 BULK BOOK singles.indd 46 13/01/17 20:23 phase WeeKs 1 - 2 1 STRENGTH NOTE: The goal in this phase is to not only find your strengths and weaknesses, but also set the standard for the upcoming phases. As you can see, this is a fairly simple phase so you’ll want to focus on form, function and getting confident in lifting HEAVY. Track your weights and try to increase the load slightly for the second week. Even small increments of 2 1/2lbs to 5lbs are considered good progress. DAY 1 – FULL BODY {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 85% 1RM REST TIMES: 90 – 120 SECONDS BETWEEN SETS PUSH PRESS 3 SETS X 6 REPS FRONT SQUATS 3 SETS X 6 REPS SEATED V-GRIP ROW 3 SETS X 6 REPS INCLINE BARBELL PRESS 3 SETS X 6 REPS CORE: PLANKS 3 SETS X 60 SECONDS DAY 2 – FULL BODY {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 85% 1RM REST TIMES: 90 – 120 SECONDS BETWEEN SETS TRAP BAR DL 3 SETS X 6 REPS FARMER’S WALK 3 SETS X MAX TIME RACK PULL 3 SETS X 6 REPS DIPS (WEIGHTED) 3 SETS X 6 REPS CORE: LEG RAISE (FULL ROM) 3 SETS X 10 REPS DAY 3 – FULL BODY {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 85% 1RM REST TIMES: 90 – 120 SECONDS BETWEEN SETS BACK SQUAT 3 SETS X 6 REPS T-BAR ROW 3 SETS X 6 REPS OVERHEAD PRESS 3 SETS X 6 REPS CLOSE GRIP PRESS 3 SETS X 6 REPS CORE: WOOD CHOPS 3 SETS X 10 REPS (EACH SIDE) 47 12 WEEK PROGRAM 4 BULK BOOK singles.indd 47 13/01/17 20:23 WeeKs 3 - 4 NOTE: In this phase we’ll be focusing on the involvement of more muscle fibers throughout each muscle group, and introduce isolation exercises to help recruit more activation in focused areas. The volume will increase as the weights will lower, but as any buff dude will know, the intensity will always be turned to 11. DAY 1 – UPPER PUSH {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 75% 1RM REST TIMES: 60 – 90 SECONDS BETWEEN SETS BENCH PRESS (DB) 4 SETS X 10 REPS DUMBBELL SEATED PRESS 4 SETS X 10 REPS WEIGHTED CHEST DIPS 4 SETS X 10 REPS LATERAL RAISE 4 SETS X 10 REPS SKULL CRUSHERS 4 SETS X 10 REPS CORE: ACCORDION CRUNCHES 3 SETS X 20 REPS DAY 2 – LOWER PUSH {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 75% 1RM REST TIMES: 60 – 90 SECONDS BETWEEN SETS BACK SQUATS 4 SETS X 10 REPS SINGLE LEG PRESS 4 SETS X 10 REPS GLUTE BRIDGE 4 SETS X 10 REPS LEG EXT. 4 SETS X 10 REPS SEATED CALF RAISE 4 SETS X 10 REPS CORE: OTIS UP 3 SETS X 15 REPS 48 12 WEEK PROGRAM 4 BULK BOOK singles.indd 48 13/01/17 20:23 phase 2 HYPERTROPHY Tip! Not sure how to do an exercise? Check out our “single exercise tutorials” playlist on youtube.com/buffdudesworkouts to find out how! DAY 3 – UPPER PULL {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 75% 1RM REST TIMES: 60 – 90 SECONDS BETWEEN SETS DEADLIFT 4 SETS X 10 REPS PULL UP (WEIGHTED) 4 SETS X 10 REPS BARBELL HIGH PULL 4 SETS X 10 REPS PULLOVER 4 SETS X 10 REPS BARBELL CURL 4 SETS X 10 REPS CORE: BACK EXTENSIONS (WEIGHTED) 3 SETS X 10 REPS DAY 4 – LOWER PULL {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 75% 1RM REST TIMES: 60 – 90 SECONDS BETWEEN SETS DUMBBELL RDL 4 SETS X 10 REPS LYING HAMSTRING CURLS 4 SETS X 10 REPS SINGLE LEG SEATED HAMSTRING CURLS 4 SETS X 10 REPS GOOD MORNINGS 3 SETS X 10 REPS CORE: ROLL OUTS 3 SETS X 15 REPS 49 12 WEEK PROGRAM 4 BULK BOOK singles.indd 49 13/01/17 20:23 WeeKs 5 - 6 NOTE: In Phase 3 we’ll be increasing the amount of days and percentage of 1RM while splitting the body into upper/lower. The goal is to continue your progression in strength by increasing the load and amount of days you train. Take time to properly warm up and even include a warm up set or two for each exercise if needed. DAY 1 (UPPER) {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 90% 1RM REST TIMES: 2 - 3 MINUTES BETWEEN SETS DEADLIFT 3 SETS X 3 REPS BENCH PRESS 3 SETS X 3 REPS HANG CLEAN PRESS 3 SETS X 3 REPS PULL UPS (WEIGHTED) 3 SETS X 3 REPS CORE: WEIGHTED PLANKS 3 SETS X 60 SEC DAY 2 (LOWER) {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 90% 1RM REST TIMES: 2 - 3 MINUTES BETWEEN SETS FRONT SQUATS 3 SETS X 3 REPS ROMANIAN DEADLIFT 3 X 3 REPS TRAP BAR DEADLIFT 3 X 3 REPS PROWLER SLED PUSH 3 SETS X 20 YARDS CORE: OBLIQUE CRUNCHES 3 SETS X 10 REPS 50 12 WEEK PROGRAM 4 BULK BOOK singles.indd 50 13/01/17 20:23 phase 3 STRENGTH Tip! Not sure how to do an exercise? Check out our “single exercise tutorials” playlist on youtube.com/buffdudesworkouts to find out how! DAY 3 (UPPER) {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 90% 1RM REST TIMES: 2 - 3 MINUTES BETWEEN SETS BENT OVER ROW 3 SETS X 3 REPS INCLINE PRESS 3 SETS X 3 REPS OVERHEAD PRESS 3 SETS X 3 REPS FLOOR PRESS (BB) 3 SETS X 3 REPS CORE: REVERSE CRUNCHES 3 SETS X 20 REPS DAY 4 (LOWER) {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 90% 1RM REST TIMES: 2 - 3 MINUTES BETWEEN SETS BACK SQUATS 3 SETS X 3 REPS LEG PRESS 3 SETS X 3 REPS HACK SQUATS (BB) 3 SETS X 3 REPS GLUTE BRIDGE 3 SETS X 3 REPS CORE: CABLE CRUNCHES 3 SETS X 15 REPS 51 12 WEEK PROGRAM 4 BULK BOOK singles.indd 51 13/01/17 20:23 WeeKs 7 - 8 NOTE: With the first three phases out of the way, you should start feeling stronger and more confident in your performance and capabilities in the gym. This will mean you’ll also have to re-calculate your 1RM to make sure you’re estimating the proper weight to start with. This fourth phase is back to hypertrophy but this time around we’ll be increasing the load to 80% and changing the workout split. DAY 1 – CHEST & TRICEPS {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 80% 1RM REST TIMES: 60 – 90 SECONDS BETWEEN SETS BENCH PRESS (BB) 4 SETS X 8 REPS LANDMINE PRESS 4 SETS X 8 REPS DIPS (WEIGHTED) 4 SETS X 8 REPS SKULL CRUSHERS 4 SETS X 8 REPS CABLE FLY 4 SETS X 8 REPS CABLE ROPE EXT. 4 SETS X 8 REPS CORE: ROLL OUTS 3 SETS X 20 REPS DAY 2 – BACK & BICEPS {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 80% 1RM REST TIMES: 60 – 90 SECONDS BETWEEN SETS PULL DOWNS 4 SETS X 8 REPS RACK PULLS 4 SETS X 8 REPS SINGLE ARM DB ROW 4 SETS X 8 REPS BARBELL CURLS 4 SETS X 8 REPS PULLOVER 4 SETS X 8 REPS ALT. HAMMER CURL 4 SETS X 8 REPS CORE: BACK EXT. (WEIGHTED) 3 SETS X 12 REPS 52 12 WEEK PROGRAM 4 BULK BOOK singles.indd 52 13/01/17 20:23 phase 4 HYPERTROPHY Tip! Not sure how to do an exercise? Check out our “single exercise tutorials” playlist on youtube.com/buffdudesworkouts to find out how! DAY 3 - LEGS {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 80% 1RM REST TIMES: 60 – 90 SECONDS BETWEEN SETS ZERCHER SQUAT 4 SETS X 8 REPS KB SWINGS 4 SETS X 8 REPS WALKING LUNGES (BB) 4 SETS X 8 STEPS (EACH WAY) LEGS PRESS 4 SETS X 8 REPS LEG CURLS 4 SETS X 8 REPS STANDING CALF RAISE 4 SETS X 10 REPS DAY 4 – SHOULDERS {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 80% 1RM REST TIMES: 60 – 90 SECONDS BETWEEN SETS OVERHEAD PRESS 4 SETS X 8 REPS LATERAL RAISE 4 SETS X 8 REPS HANG CLEAN AND PRESS (DB) 4 SETS X 8 REPS FACE PULL (DB) 4 SETS X 8 REPS FRONT RAISE (BB) 4 SETS X 8 REPS SHRUGS 4 SETS X 8 REPS CORE: OTIS UPS 3 SETS X 20 REPS 53 12 WEEK PROGRAM 4 BULK BOOK singles.indd 53 13/01/17 20:23 WeeKs 9 - 10 NOTE: This will be the last phase for strength and we’ll be utilizing a 5 set with a 5, 4, 3, 2, 1 rep scheme to try and get close to, if not set a new PR. Your starting 1RM percentage will be close to 80% and you’ll work your way to 95 – 100% 1 RM. In addition to the physiological aspect, a pyramid set can also work as a mental trick. This is due to the fact that lowering the reps with each set will “feel” easier as you’re not performing as many repetitions even though you’re actually increasing the weight with each set. DAY 1 – PULL {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 80 - 95% 1RM REST TIMES: 2 - 3 MINUTES BETWEEN SETS DEADLIFT 5 SETS X 5, 4, 3, 2, 1 REP PULL UP (WEIGHTED) 5 SETS X 5, 4, 3, 2, 1 REP ROMANIAN DEADLIFT 5 SETS X 5, 4, 3, 2, 1 REP BENT OVER ROW 5 SETS X 5, 4, 3, 2, 1 REP CORE: RUSSIAN TWISTS (WEIGHTED) 3 SETS X 20 REPS DAY 2 – PUSH {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 80 - 95% 1RM REST TIMES: 2 - 3 MINUTES BETWEEN SETS PUSH PRESS 5 SETS X 5, 4, 3, 2, 1 REP BACK SQUATS 5 SETS X 5, 4, 3, 2, 1 REP BENCH PRESS 5 SETS X 5, 4, 3, 2, 1 REP DIPS 5 SETS X 5, 4, 3, 2, 1 REP CORE: SUPERMAN 3 SETS X 15 REPS 54 12 WEEK PROGRAM 4 BULK BOOK singles.indd 54 13/01/17 20:23 phase 5 STRENGTH Tip! Not sure how to do an exercise? Check out our “single exercise tutorials” playlist on youtube.com/buffdudesworkouts to find out how! DAY 3 – PULL {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 80 - 95% 1RM REST TIMES: 2 - 3 MINUTES BETWEEN SETS BARBELL HIGH PULL 5 SETS X 5, 4, 3, 2, 1 REP RACK PULL 5 SETS X 5, 4, 3, 2, 1 REP SINGLE ARM ROW 5 SETS X 5, 4, 3, 2, 1 REP SHRUGS 5 SETS X 5, 4, 3, 2, 1 REP CORE: CABLE CRUNCHES 3 SETS X 10 REPS DAY 4 – PUSH {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 80 - 95% 1RM REST TIMES: 2 - 3 MINUTES BETWEEN SETS FRONT SQUAT 5 SETS X 5, 4, 3, 2, 1 REP INCLINE PRESS 5 SETS X 5, 4, 3, 2, 1 REP OVERHEAD PRESS 5 SETS X 5, 4, 3, 2, 1 REP LEG PRESS 5 SETS X 5, 4, 3, 2, 1 REP CORE: LEG RAISE 3 SETS X 15 REPS 55 12 WEEK PROGRAM 4 BULK BOOK singles.indd 55 13/01/17 20:23 WeeKs 11 - 12 NOTE: Here we go, the final phase! Now that the heavy lifting is out of the way, we’re going to scale it back a bit (weight-wise) in this phase. Concentrating on a more “bodybuilding” split similar to phase 4, this will focus on higher volume and more isolation exercises and muscle groups. DAY 1 – BACK & CHEST {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 75% 1RM REST TIMES: 60 - 90 SECONDS BETWEEN SETS PULL DOWNS 4 SETS X 12 REPS T-BAR ROW 4 SETS X 12 REPS STRAIGHT ARM PULLDOWN 4 SETS X 12 REPS LANDMINE PRESS 4 SETS X 12 REPS BENCH PRESS (DB) 4 SETS X 12 REPS CABLE FLY 4 SETS X 12 REPS CORE: REVERSE CRUNCHES 3 SETS X 20 REPS DAY 2 – LEGS {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 75% 1RM REST TIMES: 60 - 90 SECONDS BETWEEN SETS ZERCHER SQUAT 4 SETS X 12 REPS ROMANIAN DL 4 SETS X 12 REPS GLUTE BRIDGE 4 SETS X 12 REPS WALKING LUNGES 4 SETS X 12 STEPS (EACH WAY) LEG CURLS 4 SETS X 12 REPS CALF RAISE 4 SETS X 12 REPS 56 12 WEEK PROGRAM 4 BULK BOOK singles.indd 56 13/01/17 20:23 phase 6 HYPERTROPHY Tip! Not sure how to do an exercise? Check out our “single exercise tutorials” playlist on youtube.com/buffdudesworkouts to find out how! DAY 3 – SHOULDERS {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 75% 1RM REST TIMES: 60 - 90 SECONDS BETWEEN SETS SEATED (DB) SHOULDER PRESS 4 SETS X 12 REPS UPRIGHT ROW (DB) 4 SETS X 12 REPS TRI SET LATERAL RAISE 4 SETS X 12 REPS BENT OVER REVERSE FLY FRONT RAISE CORE: ROLL OUTS 3 SETS X 20 REPS DAY 4 – ARMS {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 75% 1RM REST TIMES: 60 - 90 SECONDS BETWEEN SETS CROSS BENCH (WEIGHTED) DIPS 3 SETS X 12 REPS SEATED FRENCH PRESS 3 SETS X 12 REPS CABLE (REVERSE GRIP) EXT. 3 SETS X 12 REPS CHIN UPS (WEIGHTED) 3 SETS X 12 REPS PREACHER BENCH CURLS 3 SETS X 12 REPS REVERSE (BB) CURLS 3 SETS X 12 REPS FOREARMS: FINGER CURLS 3 SETS X 12 REPS Continues on next page >> 57 12 WEEK PROGRAM 4 BULK BOOK singles.indd 57 13/01/17 20:23 phase 6 WeeKs 11 - 12 HYPERTROPHY DAY 5 – LEGS {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 75% 1RM REST TIMES: 60 - 90 SECONDS BETWEEN SETS LEG PRESS 4 SETS X 12 REPS TRAP BAR DEADLIFT 4 SETS X 12 REPS LYING LEG CURL 4 SETS X 12 REPS LEG EXT. 4 SETS X 12 REPS CALF RAISE 4 SETS X 12 REPS DAY 6 – BACK & CHEST {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT: 75% 1RM REST TIMES: 60 - 90 SECONDS BETWEEN SETS BENT OVER ROW 4 SETS X 12 REPS SEATED (V-GRIP) ROW 4 SETS X 12 REPS INCLINE PRESS (BB) 4 SETS X 12 REPS FLOOR PRESS (DB) 4 SETS X 12 REPS SUPERSET PULLOVERS 4 SETS X 12 REPS DIPS CORE: BACK EXT. 3 SETS X 15 REPS 58 12 WEEK PROGRAM 4 BULK BOOK singles.indd 58 13/01/17 20:23 YoU DID It! We hope you enjoyed our 12 Week Bulking Plan. By following the plan and mixing in proper eating and rest you are now one big step closer to becoming a Buff Dude or Grrrl and we congratulate you on the hard work, consistency and determination to better yourself. Having a Better Understanding of Food & Fitness isn’t easy and if it was, everyone would be doing it. You’re a rare breed and for that we single bicep salute you! Thank you, hope you enjoyed the plan and most importantly… STAY BUFF! 59 12 WEEK PROGRAM 4 BULK BOOK singles.indd 59 13/01/17 20:24 stRetCHInG ROUTINE Stretching is an excellent way to help with range of motion, muscular pains or cramping, muscle elasticity and of course flexibility. We’ll be leaving the stretching for post workout. After an intense workout you’ll be left with tight and sensitive muscles, tendons and ligaments, so giving them a light stretch will relieve some pain and tightness. It will also be a preventive measure for the DOMS (delayed onset muscle soreness) that can occur days after your workout. You’ll notice that there is an option to hold the stretches for 10 - 20 seconds. We would recommend to hold for a longer period of time on muscle groups that need extra attention. 60 12 WEEK PROGRAM 4 BULK BOOK singles.indd 60 13/01/17 20:24 12 WEEK PROGRAM 4 BULK BOOK singles.indd 61 13/01/17 20:24 LoWeR BoDY STRETCH ROUTINE These stretches will be performed after any lower body workout. SIT AND REACH 2 SETS X 10 - 20 SECOND HOLDS NOTE: Focusing on the hamstrings. If you want to strictly focus on hamstrings, keep your lower back straight, but if you want to mix in a lower back stretch then round your back and bring your chest down to your legs. GLUTE STRETCH 2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE) NOTE: Focusing on the gluteus maximus and hip flexors. It might take a little time to get into the position but as your muscles start to relax you’ll feel the benefits almost immediately. LUNGE STRETCH 2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE) NOTE: Focusing on hip flexors. This stretch can also be used as a mobility drill because of the benefits of a hip opener by externally rotating the leg while in position. It can also be used as an excellent way to relieve pain in the lower back by stretching the psoas. 62 12 WEEK PROGRAM 4 BULK BOOK singles.indd 62 13/01/17 20:24 GROIN STRETCH 2 SETS X 10 - 20 SECOND HOLDS NOTE: Focusing on leg adductors. Keep an upright torso and gently try to get your outer thigh to touch the floor. CALF STRETCH 2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE) NOTE: Focusing on the gastrocnemius. Keep your back leg straight and heel anchored to the floor as you lean forward. LOWER BACK/GLUTE STRETCH 2 SETS X 10 - 20 SECOND HOLDS NOTE: Focusing on the erector spinae and gluteus maximus. You can have your crossed over leg straight or bent, depending on what position you feel the tightest. Try to keep your upper back anchored to the floor as you rotate your trunk. QUAD STRETCH 2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE) NOTE: Focusing on the quadriceps. Slowly lean back and twist your hips toward your stretching leg to feel a more aggressive stretch. 63 12 WEEK PROGRAM 4 BULK BOOK singles.indd 63 13/01/17 20:24 UPPeR BoDY STRETCH ROUTINE These stretches will be performed after any upper body workout. LAT STRETCH 2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE) NOTE: Focusing on the latissimus dorsi. TRICEPS STRETCH 2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE) NOTE: Focusing on the triceps brachii. If you want to target a little bit more in the lats with your triceps, gently lean away from your stretching arm. SHOULDER STRETCH 2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE) NOTE: Focusing on your posterior and lateral heads of the deltoid. Gently pull the upper arm close to your torso with your other arm to feel the maximum stretch. 64 12 WEEK PROGRAM 4 BULK BOOK singles.indd 64 13/01/17 20:24 TRAP/NECK STRETCH 2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE) NOTE: Focusing on your levator scapula. As you have one arm behind your back and the other gently pulling on your head, make sure you keep your torso vertical. Do not lean. CHEST STRETCH 2 SETS X 10 - 20 SECOND HOLD NOTE: Focusing on pectoralis major. Take a deep breathe, as your chest expands tilt your torso upwards. Try rotating your thumbs up to thumbs down to feel it in slightly different areas. BICEPS/FOREARM STRETCH 2 SETS X 10 - 20 SECOND HOLD NOTE: Focusing on biceps brachii and forearm flexors. Gently push the hips back to feel a more aggressive stretch. 65 12 WEEK PROGRAM 4 BULK BOOK singles.indd 65 13/01/17 20:24 12 WEEK PROGRAM 4 BULK BOOK singles.indd 66 13/01/17 20:24 12 WEEK PROGRAM 4 BULK BOOK singles.indd 67 13/01/17 20:24 F.A.Q. Should I Bulk? This really depends on your personal goals. Do you want to be bigger? Then the answer is to bulk. Do you want to be lean? Then the answer is to cut. Many people find themselves in that middle zone: not big, not lean. We called ourselves ‘Marshmallow Kids’ when we were younger because we couldn’t decide what we wanted to do so we just looked average and doughy. Pick a goal and stick with it. For instance: get lean by going into a slight calorie deficit and once you’re happy and wish to begin adding mass slowly bring yourself into a slight calorie surplus. It sounds simple - and it is - it just takes a little patience. How long should I bulk? That depends on your personal goals, your experience level, your fat percentage (we recommend taking a break from bulking around the 20% body fat percentage range for men and around 30% for women), and how your body responds to bulking. Basically, the best answer is “when you feel comfortable”. Are the 12 weeks over and you feel like you haven’t made the gains you wanted? Keep bulking. Has 12 weeks passed and you feel like it’s time to stop being in a calorie surplus? Stop bulking. Find out what works best for you! Can women bulk? Absolutely! Contrary to popular belief, women can workout on the same program and just as hard as us dudes do without the fear of getting “too bulky”. As we said in the beginning of the plan you’ll want to adjust the weights to cater to your own strength levels and judge your rest times on how you feel as you progress through the program. If you feel you’re not ready to step into one of the later phases feel free to extend your current phase beyond its 2 week period in order to gain the confidence to continue onward. Other than that, you’re good to go! I’m new to working out, is this the plan for me? Yep! All Buff Dudes were once just dudes and it’s a plan like this that’ll help put that “Buff” in front of the dude. The great thing about this program is that it works in “phases” to help build your foundational strength as well as your knowledge and confidence. You can also extend the phase time if you feel you’re not quite ready for the next phase in the program. Once you feel confident feel free to move onto the next phase and keep hitting those weights hard. With that in mind, this plan can potentially last much longer than just a 12 week period. Perfect for those who would like to have a solid routine for quite some time! Something good to keep in mind when beginning to work out is your only competition is yourself. Don’t get caught up in lifting heavy or progressing at 68 12 WEEK PROGRAM 4 BULK BOOK singles.indd 68 13/01/17 20:24 the exact speed as someone else. Take your time, maintain proper form and get to know the “Golden Five” - Squats, Deadlifts, Bench Press, Overhead Press and Pull-Ups. These five compound exercises are definitely ones you want to have on your side. Most importantly - have fun! You’re doing this not for someone else but to better both your mind and your body. I’ve been working out for a while, should I give this a shot? Hell yeah! The program starts off slow to give you an active rest period and acts as a refresher on a few staple exercises as it prepares your body for the more advanced phases. If you feel you’re too advanced for the beginning phases or feel bored with the lower intensity in the beginning, feel free to jump to the higher intensity/higher volume phases of the program. What do I do once the plan is over? Do I start from the beginning or start from a certain phase? After you complete the program you should feel proud, excited and exhausted. When the body goes through an intense workout program it will need some time to rest and recuperate. This doesn’t mean that you’ll have to take an extended amount of time off, but it does help to decrease the intensity and volume of your workouts for a “reset” phase. We would recommend to start from phase 1 to slow things down a bit before increasing the intensity and volume again. If you feel you are getting amazing results and the program ends before you’re ready, then repeat the last 2 phases. I’m seeing good results but I’ve been on this plan for a while. should I switch it up? As they say: If it ain’t broke, don’t fix it. If you’re still seeing results then why switch it up? If you find yourself getting sick of doing the same routine day in and day out you can always try using alternate exercises. For instance, Kneeling Landmine Press as opposed to Incline Bench Press or trying a different variation of Deadlift as opposed to the standard one. I’d like to modify this plan due to either my schedule or the equipment that’s available to me. Can I? Yes! You should absolutely feel free to take away or add to this program to fit your personal goals or disabilities. If a 69 12 WEEK PROGRAM 4 BULK BOOK singles.indd 69 13/01/17 20:24 F.A.Q. certain exercise gives you pain or you feel like you aren’t reaping the benefits - change it! If you don’t have a piece of equipment that is in this program so you can’t perform a certain exercise, then switch it out with a similar exercise that doesn’t require that piece of equipment. How Long Should I Rest in Between Sets? If your schedule is really busy and modifying the 12 Week Plan is something which isn’t possible you can always stick to the 3 Day Full Body Split which makes up the first two weeks of this plan How Come Some of Your Exercises Use The Same Reps Per Sets and Others Don’t. Do I Go Up In Weight On These? I Don’t Know How to Perform Some of These Exercises! We’ve created videos for each week of the 12 Week Workout Plan which you can find on our YouTube channel at youtube. com/buffdudes. In addition to videos for each week of the plan we’ve also done many in-depth single tutorial videos for exercises such as Squats, Deadlifts, Kneeling Landmine Press and many more which you can find in our ‘Single Exercise Tutorial’ playlist on our YouTube channel. For isolation exercises our typical rest time is between 30-60 seconds. For bigger compound exercises (Squats, Deadlifts, Bench) we typically rest between 60-90 seconds. Our exercises which use the same reps per sets are typically isolation exercises and on these we stay with the same weight each set. For the ones which decrease in reps per set, we increase the weight with each set as we decrease the reps. How Long Should Each Workout Last? Our workouts typically last about 60-75 minutes which includes rest times. Keep in mind the amount of extras you include in your workout is really going to stretch the time you spend in the gym. Mobility warm-up, stretching & post-workout cardio will add up to 60 minutes more if you decide to tackle each of those every time you workout. Also, waiting for equipment during rush-hour (typically 5-8pm) is going to extend your gym time as well compared to someone who works out either at home or during slow periods at the gym. This is a big reason why we typically workout very early in the morning if going to a commercial gym. 70 12 WEEK PROGRAM 4 BULK BOOK singles.indd 70 13/01/17 20:24 I can’t do dips, Pull-Ups, Squats or some of the other exercises, what do I do? Feel free to substitute certain exercises in the plan if you’re unable to perform them correctly. Common exercises you can switch out include Decline Bench Press if you can’t perform Dips, Lat Pull-Downs if you can’t perform Pull-Ups, Leg Press if you can’t perform Squats, and Dumbbells as an alternate to using Kettlebells. When will I begin to see results? When getting into working out and eating right for the first time (or having come back into it after years away) you begin paying much closer attention to your body than you normally do and sometimes it begins to feel like making progress is taking forever - even if it’s only been a few weeks! A basic estimate for new lifters is about 2lbs of muscle growth a month for males and 1lb a month for females; for the first year of training. Keep in mind this is merely a basic guide and these numbers will vary with height, starting weight, training, diet, genetics and more. I worked out and now I’m sore. How long will it last? It will vary from person to person but on average most people will experience soreness for one to three days after a workout. 71 12 WEEK PROGRAM 4 BULK BOOK singles.indd 71 13/01/17 20:24 I’m Coming Into This Plan Injured, Can You Recommend What I Should Do? We recommend you have a doctor consultation to examine your injury and take the required steps necessary to rehabilitate. Self-diagnosing or seeking advice online is not something we recommend and could lead to further injury. As we say - stay safe, stay buff! One side of me is bigger than the other. I think I have muscle imbalance. What do I do? You’re not alone. It’s easy to become slightly out of proportion as we tend to do things with the more dominate side of our body. You will notice certain exercises throughout this plan are ‘unilateral’ which means you are working one side of your body at a time. Unilateral exercises are great for restoring proportion and typically what we do is add a few more unilateral reps to close out the set using the weaker side of our body. I’m a Teenager. Will working out stunt my growth? No. Working out safely while maintaining a proper eating routine will not stunt your growth. In fact, weight lifting has many benefits for teens including increased strength for sports and higher selfesteem. 72 12 WEEK PROGRAM 4 BULK BOOK singles.indd 72 13/01/17 20:24 I’m Afraid to go to the gym! Thankfully most people in the gym are much more focused on themselves (the place isn’t covered in mirrors for nothing) and their own workout than they are on you. Just remember to display proper gym etiquette (no curling in the squat rack, don’t stand directly in front of a mirror if someone’s using it, don’t grab someone’s weight as they’re resting in between sets, re-rack your weights) and you will be good to go. Still find the gym too intimidating? Do what we do, workout from home! I Feel Unmotivated, Can You Help? You workout not only to stay healthy but also to stay happy. Exercise can be great for your overall state of mind and you definitely don’t want to lose that spark. Lack of motivation could also be due to a few missing links in the chain. We like to think of it this way: The seat of consistency is held up by the four legs of fitness. Weights. Food. Cardio. Sleep. Remove one leg and it becomes wobbly, remove two and it falls over! Take a good look at your “seat of consistency” and make sure your four legs are strong and in tact! Some of the website links This can often be the biggest hurdle we in the Bulking Book ever face. The body is willing but the mind Aren’t Working! is weak. Sometimes it’s hard to get up day If you find that some of the independent in and day out to bust your ass in the gym website links are no longer working (for and follow an eating routine! instance: the macronutrient calculator) feel free to jump on google and look them up manually as they may have changed or There’s nothing wrong with taking a step back from time to time and re-evaluating been taken down over time. your goals. Are you working out to get bigger? Leaner? Just to stay in overall good shape? We can easily find ourselves caught in that “middle” zone (not big enough, not lean enough) which is like a stagnant pond. Write down some goals of what you want to accomplish and be honest with yourself. They don’t even have to necessarily be fitness goals. Do you wish to travel? Then maybe the solution is adding more outdoor cardio into your routine to explore new places and get a fresh perspective. 73 12 WEEK PROGRAM 4 BULK BOOK singles.indd 73 13/01/17 20:24 FOOD PLAN F.A.Q. addition to muscle. Is there an included diet? What kind of eating should I do while bulking? Isn’t bulking and buying There will not be a specific plan included all that food expensive? with this program, just the tools to educate yourself to find what works best for your individual goals. Everyone’s body is different and there is a wide range of goals and specific foods and eating habits dudes or girls have to adhere to, so we’ll be covering food and nutrition in more of a general sense. This way we can cater to a wide range of questions. Please refer to the beginning of the plan for a sample bulking and general eating plan. Buying extra food when bulking can definitely bring you above your normal grocery shopping budget (which is a nobrainer seeing as you’ll be buying more than you usually do) but the good news is if you decide to buy in bulk you can actually save a little money in the long run. Try to purchase bulk bags of chicken, rice and potatoes and use kitchen tools such as the slow cooker. Getting big and saving money. Win, win! How many extra calories should I have to gain weight? do I just have to eat healthy food all the time? This depends on how much you want to gain and how quickly. If you’d like to gain weight at a slow pace we’d recommend 2-300 extra calories above your TDEE a day. If you’d like to build at a faster pace having around 500 calories in a surplus daily will yield you about a pound a week. Be cautious though as the more in a surplus you are a day the more likely the weight will be comprised of fat in Remember this important rule: calories are more important than eating a certain type of food. If your goal is to lose weight and you’re eating healthy foods but eating too much healthy foods (aka too many calories) then you’re going to stay at the same weight and possibly gain even more. This can be both upsetting (all that hard work for nothing!) and can also drive you to think eating right and working out is doing nothing for you and cause you to sink back into bad 74 12 WEEK PROGRAM 4 BULK BOOK singles.indd 74 13/01/17 20:24 habits. As we said in the beginning of the plan: consume more calories, gain weight. Consume less calories, lose weight. You don’t have to have the perfect diet but what you do need is moderation. Oftentimes trying to eat really, really clean leads to “falling off the wagon” and eating everything you’ve been depriving yourself of; in the process losing your hard-earned progress and possible depression at the fact you’ve got to start all over. For us moderation is the key. We never try to go so hardcore with our eating or workout routines that even one missed meal or workout will send our mindstate over the edge. What Should I Eat After My Workout? Protein is essential to help repair and grow muscles, so look to consume a fast acting, lean protein source. Some examples include Whey Protein Isolate, Chicken, Eggs or a plant based protein. Dudes will usually be in the 40 gram range. Women around 15-25. My Diet Sucks But I Workout Really Hard. Is that ok? No. Have you ever looked at the calorie contents of your average hamburger? Chances are it’s 500800 calories. And that’s just one hamburger. The average person is lucky to burn that amount of calories while exercising over the period of an hour. Start adding french fries on top of that hamburger, empty calories from beer, ice cream...you get the point. You’re going to tip the scale in the sucky diet direction real fast. This doesn’t mean you can’t treat yourself to something good once in awhile, it just means you can’t use your body as a garbage disposal unit - or else you’ll begin to look like one. What are Macros? Macros is short for macronutrients. Food is made up of Macros, which provide the calories our body uses for energy, growth, and other bodily functions. There are three macronutrients: protein (growth), fat (energy), and carbohydrates (fuel) and we need all three of these to survive. While each of these macronutrients provides calories, the amount of calories that each one provides varies. Carbohydrate provides 4 calories per gram. Protein provides 4 calories per gram. Fat provides 9 calories per gram. So if you were to buy something in a store and on the nutritional label it said “contains 20 grams of protein, 0 grams fat, 0 grams carbs” it would contain 80 calories. 75 12 WEEK PROGRAM 4 BULK BOOK singles.indd 75 13/01/17 20:24 FOOD PLAN F.A.Q. What are Micros? Micros is short for micronutrients. In addition to Macros our bodies also require micros. Micronutrients include vitamins and minerals. now paying much closer attention to the calories you are putting into your body and are now following a plan as opposed to not tracking what you eat. Before starting a diet we suggest grabbing a cheap notebook and making a log of your eating activity for one week. Write down every meal (including condiments & drinks!) and calculate your calories and macros (proteins, Our suggestion would be to try one out, stick with it and see how it works for you. carbs and fats) at the end of each day for 7 days. This in itself may really You want something you’re going to feel comfortable with for a long period of time. surprise you and give you a great idea of the changes you need to make. Are most Don’t torture yourself just to “look good” of your calories coming from alcohol because chances are you’ll end up giving (which contains 7 calories a gram and the diet up. is not listed as a macro as they are not needed for the body to survive. This is With most diets you are bound to see viewed as an ‘empty’ calorie) or soft results simply for the fact that you are drinks? Are you consuming calories way over your recommended amount? If this sounds too hard we recommend downloading a calorie tracking app on your phone. I want to try a diet with this plan. Which one is the best? IIFYM, Intermittent Fasting, Low Carb? Something you need to keep in mind when logging your food is being honest with yourself. Just because you’re not writing down you’re having 5 soft drinks a day doesn’t mean they don’t exist. Be observant and honest with what you’re consuming and make the decision you feel is best with yourself. You don’t need to cut out all food you feel is bad, just keep moderation in mind and make a note of the changes you’d like to make to keep those calories under control. 76 12 WEEK PROGRAM 4 BULK BOOK singles.indd 76 13/01/17 20:24 Can I get Buff if I’m a Vegan/Vegetarian? Yes. In addition to nuts, beans, lentils etc. Soy, rice protein and hemp protein supplements are good options. Egg or whey protein are other great options if allowed. What does the BUFF DUDES bulking diet look like? Very similar to our “Full Day of Eating and Gym Workout” video on YouTube which you can find here: https://goo.gl/sm7Q2n As we said before, we’re believers in moderation both in working out and eating right. We love both but try not to make an obsession out of either. For us it’s about staying consistent. If we have a day we don’t eat “perfect” we don’t beat ourselves up over it but at the same time we don’t give up. Slow and steady is what getting in shape is all about. Don’t try and rush to see results and don’t believe anyone if they try to tell you the “secret” of getting in shape either. It’s going to take hard work and consistency. Period. preference. If you feel best eating a certain number of meals a day and hit your daily calorie requirements in the process then absolutely feel free to do so. Do I need supplements to get into shape? Don’t fall victim to the idea that you can’t get big or in shape without the assistance of expensive supplements. Have you ever looked at the ingredient list of an expensive fat-burning supplement? Chances are you’re going to find caffeine or green tea as the main ingredients with a few other ‘roots’ or ‘seed’ ingredients thrown in for good measure. As we said above, hard work and consistency will always be the most important things. Oftentimes you’re led to believe by companies or individuals that there’s a “secret” to getting in shape. What’s the secret? That they make millions of dollars leading you to believe you can’t find success unless you take their new and revolutionary pill or powder. I see you snack throughout the day. Is that part of “meal timing”? Should I be having 6-8 small meals a day? 3 big meals a day or 8 small meals a day will get you the same results as long as the calories and macros remain the same. Smaller meals work better for us personally, but it’s just that, a personal 77 12 WEEK PROGRAM 4 BULK BOOK singles.indd 77 13/01/17 20:24 FOOD PLAN F.A.Q. So If I Were To Take Supplements, What Would You Recommend? When you feel you’ve gotten the consistency of a solid workout & eating plan in order (and only when these are in order remember, there are no shortcuts!), we recommend these few things: • Caffeine: Our workouts are usually very early in the morning and to supplement this we wake up and grab a hot cup of coffee before our workout. • Whey Protein: We try and consume about 1-1.5 grams of protein per pound of bodyweight a day and whey protein really helps. Typically we consume 50 grams of whey protein isolate immediately following our workouts. It goes great in many recipes as well. (Protein Pancakes, Protein Cookies, etc.) • Creatine: 5 grams a day and for us usually taken in a flavored chewable form like grape or orange. • Multi-Vitamin: Usually taken with breakfast or whenever convenient. • BCAA: Consumed in flavored drink form during workouts. BCAA’s are Branch Chain Amino Acids and will be used in the body for protein synthesis as well as reducing muscle catabolism during workouts. Unfortunately with our large subscriber base we cannot build individual routines for specific people. Our advice would be as we said above to try out one of our general eating routines and begin to slowly re-design it based upon your unique needs. Don’t feel like you’re in a rush to get your perfect physique. These things take time and the slow and steady approach is the key to victory! I’m Still Confused. Can You Build Me a Custom Eating Routine? We’ve tried our best to line out our best practices and a few general plans in addition to our own eating routine. 78 12 WEEK PROGRAM 4 BULK BOOK singles.indd 78 13/01/17 20:25 GYM LInGo REP - One complete repetition of the exercise you are performing SET - A collection of reps performed in a row COMPOUND EXERCISE - More than one joint being involved in a movement. ISOLATION EXERCISE - Only one joint being involved in a movement. SUPINATE - Rotation of the arm where the palm is facing up. In case of the feet it is where the foot leans inward. PRONATE - The opposite of Supinate. The rotation of the arm where the palm faces down. In case of the feet it is where the foot leans outward. SUPINE - Lying on your back facing up. PRONE - Lying on your stomach facing down. UNILATERAL - Utilizing one side during an exercise. BILATERAL - Utilizing both sides during an exercise. ALTERNATING - Performing the full range of motion of an exercise on one side and immediately performing the same movement on the next side - alternating back and forth between the two. DROP SETS - A technique to reach failure several times in one set. Completing repetitions at a heavier weight until you reach failure and immediately dropping the weight to continue your repetitions until you reach failure again, and again. PYRAMID SETS - Increasing the weight upwards as you decrease the repetitions downwards. SUPERSETS - Performing an exercise and immediately followed by another without rest in between. 79 12 WEEK PROGRAM 4 BULK BOOK singles.indd 79 13/01/17 20:25 GYM LInGo GIANT SETS - Performing three exercises in a row without rest in between. WORKOUT SPLIT - Splitting the body groups into different days in the week. SPOTTER - Someone to assist you when performing a difficult exercise. RACKING - “The rack” is referring to what you put your dumbbells or barbells onto. “Racking” is a common term for putting up your weight after you’re finished. It’s common courtesy in the gym to re-rack your weights once finished. FORCED REPS - Completing a repetition with assistance (normally from a spotter) when you normally could not complete it on your own. UNTIL FAILURE - Performing an exercise until the muscle reaches complete fatigue and “fails” at performing any more repetitions. CUTTING - When cutting or going on a cut the goal is to reduce your caloric intake (or go into a calorie deficit) in order to lose fat while retaining the optimal amount of muscle mass possible. BULKING - A term for when you want to gain muscle mass and are going into a calorie surplus. GOLDEN FIVE - The murderer’s row of compound exercise - Deadlifts, Squats, Bench Press, Pull-Ups & Overhead Press. These 5 exercises (barring the inability to perform due to injury) should be a part of any Buff Dude or Grrrl’s arsenal. ANABOLISM - The phase of metabolism in which simple substances (like amino acids) are synthesized into the complex materials of living tissue (muscle). CATABOLISM - The opposite of Anabolism. The metabolic breakdown of complex molecules (muscle) into simpler ones. HYPERTROPHY - The enlargement of tissue (muscle) size. Often achieved through weight training and proper eating. The opposite of Atrophy. GRRRL - A woman regarded as independent and strong. 80 12 WEEK PROGRAM 4 BULK BOOK singles.indd 80 13/01/17 20:25 Abbreviations ATG - Ass-to-Grass - Typically heard when performing Squats “when doing your next set make sure you go ATG!” ATP - Adenosine Triphosphate - ATP is required for the biochemical reactions involved in any muscle contraction. As the muscles work harder, more and more ATP gets consumed and must be replaced in order for the muscle to keep moving. Taking rests between sets helps restore ATP levels. BLATOS - Built Like a Tub of Shit - A negative side effect when deciding to ‘forever bulk’. BMR - Basil Metabolic Rate - The lowest rate of body metabolism (rate of energy use) that can sustain life. Think of it as the amount of calories your body would burn if you just laid in bed all day doing absolutely nothing. BPM - Beats Per Minute. A resting heart rate BPM lowers as one becomes more fit. BUFF - Better Understanding of Food & Fitness - We couldn’t forget to include this one! DB - Dumbbell BB - Barbell DIY - Do It Yourself - You may sometimes find yourself in situations where weights or a gym isn’t readily available. This is when you DIY. Use water jugs and a belt to create dumbbells, a camping cooler to create a bench. Thankfully you don’t need a gym to get BUFF - just creativity and desire! DOMS - Delayed Onset Muscle Soreness - This happens when you’ve been through an intense workout or have put an increased amount of stress on the muscles. It’s a sign that the muscles are damaged and in the process of repairing themselves. GOMAD - Gallon of Milk a Day - Doing this will definitely help you put on weight but we wouldn’t recommend it. HIIT - High intensity interval training - Short duration of high intensity bursts followed by an active rest. An example would be an all out sprint for 20 seconds followed by 40 seconds of brisk walking and repeated 15-20 times in a row. 81 12 WEEK PROGRAM 4 BULK BOOK singles.indd 81 13/01/17 20:25 GYM LInGo KB - Kettlebell OHP - Overhead Press - An excellent compound exercise for your shoulders. OTS - Overtraining Syndrome - When the body has been working overtime without adequate days of rest, it will show symptoms of OTS which include Washed-out feeling, tired, drained, lack of energy Sudden drop in performance Insomnia Headaches Decreased immunity Decrease in training capacity / intensity Moodiness and irritability Lack of motivation RICE - Rest, Ice, Compression, Elevation - A remedy used when dealing with muscle injury. RDL - Romanian Deadlift - A hamstring isolation exercise. ROM - Range of Motion - Is the amount of distance your joint is able to go through when performing an exercise. TDEE - Total Daily Energy Expenditure - A measure of how many calories per day your body burns. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier. (Sedentary office job, active construction job, student, etc.) TUT - Time Under Tension - The total amount of time a muscle is placed under stress during the length of a set. soCIAL MeDIA Facebook: Instagram: Twitter: Snapchat: http://www.facebook.com/buffdudes http://instagram.com/buffdudes http://twitter.com/buffdudes brandon_myles and buffhudson. 82 12 WEEK PROGRAM 4 BULK BOOK singles.indd 82 13/01/17 20:25 WHAT noW? A common question we’ll get when finishing a program is “what now?” Just because you finished this program doesn’t mean your journey is over. It’s the perfect time to reassess your goals and find what you want to do on the next leg of your adventure. A great next step would be finding another program and continue to build yourself into a bigger, better dude or grrrl. You can feel free to check out some of our other programs on our website www.buffdudes.us or explore other program options. The most important part is not stopping. You’ve busted your ass these last three months, why quit now when you’re only getting better? FURtHeR ResoURCes We hope this 12 Week Plan and its accompanying FAQ has been helpful, but if you would still like some additional resources, feel free to use these below: http://www.youtube.com/buffdudes - our official YouTube channel. This is where you’ll find our food recipes, workout routines, exercise tutorials and motivational videos all in one easy spot. http://www.buffdudes.us - our website contains written workout plans, fitness machine DIY’s, and food recipe blogs. We update the website each week with a new food recipe and you will also be able to find daily blogs tracking our 12-Week Plan progress showing the amount of weights we used, our workout duration and our daily eating routines. 83 12 WEEK PROGRAM 4 BULK BOOK singles.indd 83 13/01/17 20:25 notes 84 12 WEEK PROGRAM 4 BULK BOOK singles.indd 84 13/01/17 20:25 notes 85 12 WEEK PROGRAM 4 BULK BOOK singles.indd 85 13/01/17 20:25 notes 86 12 WEEK PROGRAM 4 BULK BOOK singles.indd 86 13/01/17 20:25 notes 87 12 WEEK PROGRAM 4 BULK BOOK singles.indd 87 13/01/17 20:25 notes 88 12 WEEK PROGRAM 4 BULK BOOK singles.indd 88 13/01/17 20:25 notes 89 12 WEEK PROGRAM 4 BULK BOOK singles.indd 89 13/01/17 20:25 notes 90 12 WEEK PROGRAM 4 BULK BOOK singles.indd 90 13/01/17 20:25 notes 91 12 WEEK PROGRAM 4 BULK BOOK singles.indd 91 13/01/17 20:25 notes 92 12 WEEK PROGRAM 4 BULK BOOK singles.indd 92 13/01/17 20:25 notes 93 12 WEEK PROGRAM 4 BULK BOOK singles.indd 93 13/01/17 20:25 notes 94 12 WEEK PROGRAM 4 BULK BOOK singles.indd 94 13/01/17 20:25 Thank you THANKS TO THESE B.U.F.F. DUDES N’ GRRRLS! Artwork: João Victor G. Costa, Alex Wohlrab Agnieszka Telenga, Dario Di Donato,Gian Galang Design & Layout : Timmy De Jong Photo Editing: Agnieszka Telenga Editors: Agnieszka Telenga, Diane White, Duke White Food Recipes & Food Photos: Diane White Photo Credits: Eddie Fern, Mary Kay Holmes, Michael Driscoll Daily Hot Guy, Impact Photography Special thanks to Jay Ingber 12 WEEK PROGRAM 4 BULK BOOK singles.indd 95 13/01/17 20:25 12 WEEK PROGRAM 4 BULK BOOK singles.indd 96 17/01/17 23:49