HED lean bulk diet plan
Side notes
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We both have very simple approaches to dieting and this is often overcomplicated by people who sell
plans. Total cals and protein intake are what are important, fat to carb ratio is not. Just eat what you
want to, be reasonable, opt for whole, unprocessed foods but do not think that for example brown rice
is better than brown pasta. This is an example day of eating that I would have (3000 calories.) Which
for most boys will be around maintenance or a slight surplus. Use a calorie calculator to work out
what your maintenance for your height and weight should be (rough guide) and subtract or add
calories as necessary.
For protein : Efectivnutrition.com code “Sully10”. Lemon cheesecake whey is hands down the nicest
I have had - I use it in my shakes with oats as a nice post workout meal. For protein oats I use the
chocolate isolate as it mixes much better than normal whey protein.
Meal order is not important but this is an example of what we do. We go to the gym most days at
about 12 so have one meal pre workout. If you go to the gym later on, just make sure it is about an
hour or two after a meal and that you have at least one meal after.
MEAL 1 (Pre workout meal, if training later in the day switch meal order
arround and have one of these two options as a pre workout meal)
OPTION 1 : PROTEIN OATS - 500ml water 170G oats (microwave until nice consistency, normally
about 2 min) 55G chocolate isolate. Tastes like a cheat meal, nice to have in the mornings and got
great protein + carbs for energy pre workout.
OPTION 2 : SALMON + AVOCADO SANDWICH. 1 avocado mashed, 4 slices salmon (or smoked
salmon) , 4 slices brown wholemeal bread. Nice to season this with salt and pepper.
MEAL 2
OPTION 1 : TURKEY BOLOGNESE - Turkey 2% fat mince 125Gs, 100Gs brown pasta(uncooked),
Bolognese sauce half jar (I buy from aldi, make sure you buy one with no added sugar as most have
excessive amounts of sugar added), Vegetables, have whatever they are extremely low cals. I have
broccoli and mixed salad.
OPTION 2 : FILLET STEAK + RICE - 170Gs fillet steak (sainsburys), 125Gs brown rice +
Vegetables of choice. Can add nandos sauce or any low cal sauce over rice if you need the flavour
there.
MEAL 3
OPTION 1 : CHICKEN + SWEET POTATO + Vegetables. 230Gs chicken breast + 200Gs sweet
potato fries (use air fryer if possible or oven is okay with a light sprinkle of oil) + Vegetables of
choice ( I like broccoli). 1 banana.
OPTION 2 : FRENCH TOAST. 4 slices brown wholemeal bread, 3 Eggs. use low cal oil on the pan.
Before Bed
Lemon cheesecake protein 60G + Ice + 450ml water/milk (I have with water as milk is calories)
170Gs oats + 1 banana. Blend into a delicious healthy treat before bed.
HED Workout programme
OVERVIEW & PURPOSE (PLEASE READ FULLY)
6 day a week plan. Push,Pull,Legs. Exactly how we train, day in, day out. Rest days maximum once
every 5 days. Just repeat Push pull legs until you need one.
We have a very specific way of training , we believe that high intensity and high volume combined
together is the ultimate formula for exceptional muscle gain. A lot of plans will have specific reps
written out and I believe this is the wrong approach. While doing a set you do not want to be thinking
about how many reps you have to do - it is much more important to make sure you are executing the
movement with perfect form and taking the muscle to failure (or extremely close). This is why I will
not put specific reps, rather a guide, and this guide is significant of the ballpark amount of reps that
you should be failing at. Eg if I write 12 reps, by the time you are 8 reps in you should be really
struggling and pushing to get the final few, but do not worry if you do 10 or 14 reps, the amount of
reps is far less significant than the fact of you just taking your muscles to all out failure.
(Chest,Shoulder,Tricep) (PUSH)
1. Incline dumbbell press,6x8+ reps, pyramid down from a high weight. For the top set track this
each session and try to beat it. So for example if you hit 30kg dumbbells for a set of ten, next
session try to hit 11. This is the only set I track for push days as if you are getting stronger
here there is no need to track other things as you will be progressing there too if going all out
everytime. Every set here to failure or very close to (I go maximum of 1 rep away from
failure)
2. Flat machine press, 5x10+reps, Again all out on these sets, you will feel some fatigue here
from first exercise but that is fine. Make sure form is proper, slow negatives and really
squeeze the chest. Do not worry so much about the weight you are lifting more the form and
execution.
3. Chest fly high to low with cables, 4 x 12+reps. Keep these extremely high reps the squeeze
and pump you will get from these is great, and a brilliant way to finish chest off and really
fatigue it. Last set here do a dropset and burnout again to failure, drop the weight by about
25%.
4. Dumbbell shoulder press 5x8+reps. By this time in the session you will be fatigued so take a
lighter weight than you normally would but still heavy enough to fail at between 8-15 reps.
Last two sets do a superset with front dumbbell raises to failure after you have failed the
shoulder press, I put a lot of my front delt development down to this superset - you feel it so
well.
5. Dumbbell lateral raise sat on bench, 8x10+. I like doing these seated as you can feel them
much better because it stops you swinging. At the top of the movement try and squeeze your
shoulder and lower the weight nice and slowly. Reason we are doing so many sets is because
most people have lacking side delts so they need a lot of work.
6. Machine lateral raise, 5x10+reps. More laterals, after completing these your shoulders will be
completely fatigued.
7. Tricep rope pushdown superset ez bar overhead cable extension. 10 sets of this, aiming for
about 8-10 reps on each exercise, do not go all out failure on the pushdown , I would
recommend 1-2 reps off of full out failure and then straight into the overhead extensions. This
is such a great exercise to start triceps with - you get the best pump!
8. Machine dips 5x8+reps, make sure you are sat upright in order to engage triceps to the
maximum. This is great for the tricep thickness.
(Back,rear delt,bicep) (PULL)
1. Lat pullovers. 2 sets just to warmup get some blood into the muscle. Use the rope attachment
for this.
2. Pullups , 4xfailure. In my opinion the best back builder. Imagine you are pulling up to the bar
through your elbows in order to minimise the engagement in the lats.
3. T bar rows, 4x8 reps (heavy). I have only recently implemented this into training, going heavy
on these is great for back thickness- I wouldn’t worry so much about having perfect form on
this e.g. keeping back perfectly still. As you are going heavy a bit of swinging is okay.
4. Lat pulldowns 5x10+reps. Inner arch on back pull to upper chest, focus on pulling with your
elbows just like with pullups.
5. Seated cable row superset with rope face pulls. 4 sets of this 10+reps on both. Higher reps on
the face pulls. This superset sets the back and rear delts on fire as you get the nice activation
with the row and then really destroy them with the face pulls.
6. Ez bar curls superset dumbbell rear delt fly 4 sets of 12+reps. Make sure to not swing the
weight up with the bicep curl , control it on the way down. With the dumbbell rear delt fly go
very light (I do ten kgs) and make sure your form is down.
7. rope hammer curls 4 x 12+reps. Can go seriously heavy on these stand slightly back from the
cable and curl up towards your chest , I find leaning back while doing these emphasises stress
onto the biceps.
(Legs)
Legs are definitely important in building an aesthetic physique. We have both neglected
them over the first 2 years of training, do not make the same mistake. This is what we did to
catch our legs up, focusing most attention to the quads and calves as I think these are the
muscles that need to be developed strongly for aesthetic legs.
1. 2 sets light on a quad curl machine just get some blood into them to get a pump.
2. Hack squat 4 x failure, last set drop set and failure. V foot position(with heels touching) with
lowest foot placement possible on the platform. Full range of motion (in my case until
hamstrings touch calves). Proper form with this is a very good way to build the quads and is
what I do to build my quads.
3. Leg press 3 x failure. V foot position again and feet at bottom of platform. Keep knees tucked
as you lower the weight and focus your mind muscle connection onto the quads.
4. Quad curls 3 x failure (At this point in the workout my quads Are too burnt out to do these, I
literally cannot even curl the lightest of weights they are too pumped - but if you can then
great)
5. LyingHam curl machine 4 x failure last set drop set failure. These are very easy to take to
failure. Nice way to finish the legs off.
6. Standing calf raise machine 8 x failure make sure 15+ reps per set. Training calves I always
suggest high reps to get maximum blood into the muscle. I think training something small
requires more sets and reps per set. As you are moving up the rep squeeze as hard as you can it is all about getting the blood in there.
7. Seated Calf raise machine 8 x failure. If you do not have a seated calf raise machine then get a
bench and put plates over your knees and calf raise. As with the standing one squeeze as
rising.