1STMAN DIET & FITNESS PLAN
Diet & Supplements
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Basics
Counting Calories & Macros
Bulking Diet
Cutting Diet
Carb Cycling & Glycogen Stores
Creatine
Using Mass Gainers
When To Take Protein Powders
Gradual Deficit & Gradual Surplus
Cheat Meals & Willpower
Why I stopped Being Vegan On My Cut
All Supplements I Used
Tackling Water Retention Holistically
Workouts
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Bulking Workout
Cutting Workout
Cardio (HIIT)
Rest Days, Training Duration & Splits
Targeting Weaknesses
Aesthetics vs Strength
Lifestyle
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Why I Quit Playing Sports
NoFap
Social Life & Work
Mindset
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18-14% BF Mindset Breakthrough
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Winter & Summer Targets
4 Years, So Bulk First
Diet & Supplements (Part 1)
Basics
When it comes to diet, there’s a few fundamentals worth covering before you inevitably
overcomplicate this journey. Everyone in the fitness industry has an agenda, it may be
followers, sponsorship deals, to sell you something or to prove that they’re the best PT in
the world.
My agenda? I love transparency so I’ll be honest...I tried to get in shape for 6 years and
didn’t really get anywhere, in fact I ended up looking worse due to my lack of knowledge. I
would train hard, but because I was doing all the wrong things I wouldn’t change too much
once the post workout pump had worn off. My issue was diet and type of training, once I
cracked that I started getting results. Filled with confidence and momentum, I figured why
not create my own line of supplements that are based around what I used. Once deep
within this industry I saw the dark side, the giant profit margins with everyone benefiting
and the customer paying 5 times more than they should be. Most mass gainers are simply
oats mixed in with low quality cheap protein and sugar in order to reach 300 calories per
serving. Then you tell the customer to take 2 servings per day and claim 600 extra
calories!!!! on the label. Naturally you gain weight and believe it’s working, but most of the
weight you’re gaining is fat and water retention, which is pointless because you’ll lose most
of that weight during the cut and simply yo-yo around making little to no progress. In short,
my agenda is simple, show you my results, if impressed you bought this book for very cheap.
Why so cheap? Because it’s a loss leader, my endgame is naturally to convince you to buy
my supplements over everyone else’s. The information in this book will be all about helping
you. If you’re impressed at the end, head over to 1st-man.com to browse what we can offer.
Now that we’ve got that out the way and built a trustworthy foundation lets tick a few basic
boxes….
Sugar
Simple carbs (Quick release energy)
Alcohol
Three of the quickest and most effortless ways to ruin all progress. Before we do anything,
you have to make an initial lifestyle change and promise yourself to stay away from these 3
as best you can.
These 3 are the most dangerous due to their ease of consumption. On a single Friday night
any one of us could effortlessly sink 5 beers, eat a large bag of crisps/potato chips and finish
off with some tasty sugary snacks, all whilst watching a single movie. In 2hrs it’s plausible
that you ruined an entire week’s worth of training and dieting. You’re now in a 2,000-calorie
surplus for the day, your T-levels have dropped and will stay low for the next 48hrs, your
recovery will be negatively impacted and protein synthesis will struggle to take place. Due to
the calorie surplus, nearly all of those extra calories will be stored as body fat and worst of
all you’re now de-motivated for the following day and week.
Testosterone
Your T-levels are the catalyst to gains. Having low T and training is like trying to go on a long
journey with zero fuel/gas. You might make early progress but it’s going to grind to a halt
pretty quickly. Now, training in itself will increase T levels, but we want to get those T levels
up around 600ng/dl or above and that requires an overall change in lifestyle. My best tips
for raising T-levels are;
-
Use Fluoride free tooth paste
Lift heavy weights
Sleep as close to 8 hours per night as possible
Use natural hygiene products including soaps, skincare and deodorants
Eat clean avoiding sugars, simple carbs and especially alcohol
Avoid plastic containers when consuming food and drink including water bottles and
lunchboxes
Remove stress from your life if possible
Avoid long distance or excessive cardio
Train legs twice per week
Stay hydrated
There are far more changes you can make, but these changes alone will have the greatest
impact.
Sleep
Sleep was mentioned above but it deserves a second mention. Without 7 plus quality hours
of sleep per night you’re simply spinning your wheels on the start line. I can promise you,
poor quality sleep will lead to terrible gains. I’ve read multiple studies over the years that
display how a lack of sleep with create a skinny fat body, probably the worst body type a
man can achieve.
Counting Calories & Macros
The most important change I ever made to my training was counting my overall daily calorie
intake and my macros. Train as hard as you want, do as much cardio as you wish, but if your
calories are off then you might not be getting the results you desire.
Here’s an example:
You’re looking to bulk and gain muscle, you’re lifting heavy, you train hard for a solid 1hr
and 30 minutes, you eat all clean foods, you even consume a mass gainer for added calories.
However, if you’re not tracking your calories, you may still be in a calorie deficit, which
means you’re consuming less food than you’re burning. If your goal was to bulk it simply
cannot happen because your body doesn’t have enough energy to pull this off.
A 2nd example:
You’re cutting and aiming to get shredded for a holiday. You eat all good foods and feel
proud of yourself, therefore why does your body look pretty much the same just with better
skin? You’re eating clean, surely that means six pack, right? Wrong, you could still be in a
calorie surplus if you’re not tracking your calories. Imagine all of that training and dieting
going to waste from a simple number being slightly out. This was my dilemma for years. No
matter how hard I trained or how clean I ate, my body would always desire just enough to
maintain. This is very common, our bodies will crave just enough energy for the day, but in
order to cut or bulk you have to deny the body or force the body to consume an
uncomfortable amount.
The same holds true with macros. You will still get results if your macros are off, but they’ll
be less effective. An example would be – Being in a calorie deficit when cutting but
consuming 300 grams of carbs per day. Over time you will lose body fat, but with so many
carbs going into the body your fat storages are going to be so hard to budge, not to mention
the puffiness from water retention.
These two changes alone acted like an accelerator on my results. Instead of yo-yoing
between gym pump, back to normal for years on end, I finally saw results on a weekly basis.
This is when I took calorie counting to level 2.
The next stage of counting calories is to stay within a range. You would be forgiven for now
thinking “Why don’t I just eat as much as possible and build a giant frame with ease” or
“Why don’t I just have a 1500 calorie deficit and get shredded at the speed of light?”
If you use a calorie surplus that is too high above your maintenance, you will end up storing
excess fat. Which means when you cut, you’re going to lose a ton of muscle. This is also why
dirty bulks are a bad idea outside of your first ever bulk, something I’ll explain later. The
same goes for starving yourself, by having too big of a deficit when cutting, you’re going to
lose more muscle and size making your bulk a waste of time. The best method is to stay
within a reasonable range. When bulking have a 200-400 calorie surplus, you don’t need
much more. When cutting aim for around 400-600 calorie deficit.
Bulking Diet
First things first when bulking we have to work out your calorie maintenance.
You can use calorie counting fitness apps to do this well. They’ll ask you for your height, age,
weight, activity level etc and give you a figure which is your maintenance. This means you
have to consume this number of calories per day in order to remain the same. Now we want
to grow, therefore we’re going to add 200 – 400 calories to this total to get our bulk calorie
number.
This number will increase as you grow so be mindful of that. Secondly don’t stress too much
about hitting the exact total each day. If on Monday you’re only 100 calories over, but on
Tuesday you’re 400 over, it’ll all balance itself out. Just aim for 200 to 400 and you’ll be safe.
This will enable you to build muscle without adding too much fat.
For those of you wondering how to add muscle without adding fat, well it can’t be done
unless you take steroids. In order to build muscle, you have to be in a calorie surplus and
that means a slight fat increase also. You can minimise fat gain with a clean bulk diet, but of
course this type of diet takes a lot more discipline.
Let’s say you’re an average sized man and need 2800 calories per day for maintenance. In
order to bulk let’s add 300 daily calories. We’re now at 3100 calories per day, so how does
that look?
Clean Bulk Diet
Breakfast:
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Oats 175g with mass gainer 1 scoop
Mixed nuts Handful (Brazil nuts, cashews, walnuts, macadamia nuts)
Mixed fruit 100g (Raspberries, blueberries, strawberries)
Two pieces of Rye Bread with 2 poached eggs
(1500 calories)
Snack 1:
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Banana
(90 calories)
Lunch
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Chicken breast
Peas, carrots and poached egg
(300 calories)
Snack 2:
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Large avocado with mixed nuts and dried fruit
(600 calories)
Dinner:
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Tuna 1 full tin inside jacket potato
Mixed beans half can
Mixed veg
(600 calories)
Calorie Total: 3100
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Two things to note with this bulk: The majority of the calories are consumed in the
morning. Secondly if you’re ever struggling to reach the total on a clean bulk, simply
have a mass gainer shake.
Dirty Bulk Diet
Breakfast:
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Oats 175g with mass gainer 1 scoop
Mixed nuts Handful (Brazil nuts, cashews, walnuts, macadamia nuts)
Crushed up dark chocolate
Two pieces of toast with jam
(1500 calories)
Snack 1:
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Small pizza
(266 calories)
Lunch
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Fried chicken breast
Baked beans
Chips/fries
(600 calories)
Snack 2:
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Large avocado with mixed nuts and dried fruit
(600 calories)
Dinner:
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Breaded chicken burger
Jacket potato
Mixed veg
(500 calories)
Calorie Total: 3500
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The dirty bulk makes it effortless to consume a high number of calories. If your goal is
mass and you don’t care about fat, this may be for you if it doesn’t impact health
Vegan Bulk Diet
Breakfast:
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Oats 175g with mass gainer 1 scoop
Mixed nuts Handful (Brazil nuts, cashews, walnuts, macadamia nuts)
Mixed fruit 100g (Raspberries, blueberries, strawberries)
One piece of rye bread with whole earth almond butter
(1500 calories)
Snack 1:
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Banana
(90 calories)
Lunch
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Large Sweet potato
Chickpeas
Mixed veg
(500 calories)
Snack 2:
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Large avocado
(300 calories)
Dinner:
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Tofu
Falafels
Bean burger
(700 calories)
Calorie Total: 3090
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Vegan bulks are actually very easy to do due to the calorie rich carbs
Cutting Diet
There’s no such thing as a dirty cut, but you can cut on both a normal and vegan diet. For
complete transparency, I was vegan when I bulked. However, when cutting I found it almost
impossible to get to my high calorie number whilst keeping my carbs under 100 grams for
the day. There’s only so many avocados you can eat, therefore I added chicken, tuna and
eggs to my predominantly vegan diet.
Now before we take a look at the diets, we have to add some context. Let’s assume you’ve
firstly bulked for 6 months and have reached 3,800 daily calories for maintenance. In order
to get an effective cut, we’re now going to aim for 3200 calories per day or slightly above is
fine, but 600 should be your limit to avoid excess muscle loss.
By the end of your cut or at least within the last few months, you’ll see that number be
around 2800 so we’re going to use 2800 for variety purposes.
Your macros when bulking will all be high, I personally didn’t track mine when bulking.
However, when cutting I aimed for:
200g protein per day to maintain muscle
Between 70g and 100g of carbs per day
30g of fibre per day
Under 60g of combined fats per day
Normal Cutting Diet
Breakfast:
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Oats 50g
Protein shake
Mixed nuts Handful (Brazil nuts, cashews, walnuts, macadamia nuts)
Mixed fruit 100g (Raspberries, blueberries, strawberries)
2 poached eggs
(850 calories)
Post workout
-
Oats 50g
(250 calories)
Lunch
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Large chicken breast boiled
Mixed beans, Peas, carrots and poached egg
Large avocado with mixed nuts
(1000 calories)
Snack 1:
-
Handful of mixed nuts
(250 calories)
Dinner:
-
Tuna 1 full tin
Mixed veg
Protein shake
(450 calories)
Calorie Total: 2800
With this cut diet, we’re consuming a high number of calories early in the day. Secondly,
we’re consuming the majority of our carbs early and either side of our morning training
session.
Vegan Cutting Diet
Breakfast:
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Oats 50g
Vegan protein shake
Mixed nuts Handful (Brazil nuts, cashews, walnuts, macadamia nuts)
Mixed fruit 100g (Raspberries, blueberries, strawberries)
Banana
(800 calories)
Post workout
-
Oats 50g with raspberries
(300 calories)
Lunch
-
Seitan 100g
Mixed beans, Peas, carrots
Large avocado with mixed nuts
(1000 calories)
Snack 1:
-
Handful of mixed nuts
(250 calories)
Dinner:
-
Tofu
Mixed veg
Vegan protein shake
(450 calories)
Calorie Total: 2800
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Be mindful of foods like seitan. Although useful and delicious, these are high in gluten
which is why I opted for chicken, tuna and eggs for my protein.
Carb Cycling & Glycogen Stores
After around 2 months of cutting, I hit a wall. My weight was going down, I certainly looked
smaller, but I just couldn’t get shredded, the abs and bicep veins simply wouldn’t play ball.
After doing a ton of research I started to understand the importance of carb timing and carb
volume. I took note of my macros for the first time since my training began and realised that
my daily carb intake was up around the 300-gram mark.
For every gram of carbs stored in the body as glycogen, your body will retain 2-3 grams of
water.
When glycogen stores are full, excess carbs get stored as fat.
These two statements alone are everything!
In short what I’m trying to tell you is, if you consume too many carbs on a daily basis, you’re
going to store a large majority as fat and your body is going to retain far too much water
making you look puffy – i.e.; double chin when you don’t have one, dark circles under your
eyes, cheekbones disappear and your abs have a layer of padding covering them.
Can you out-train this effect? Here’s the thing, training flat out like a beast for 1 hour per
day is great but there’s no way you’ll need 300 grams of carbs to recover. The average
person has a very slow-paced life. They sit at a desk for 8 hours and then in front of the TV
for another 5, 1 hour in the gym isn’t going to mean heap the carbs!
For me, once I lowered my carbs down to around 70-100 grams per day, I instantly started
seeing sustainable results, I simply didn’t need anymore, I still felt energised etc. Your total
might be slightly higher, the aim is to find that out.
Timing
Many people will say, your body burns fat all day long the time of eating means nothing. But
I disagree. If you eat a bowl of pasta and then go to bed the majority of those carbs are
being stored as fat from my experience. Science may say different, but it’s never worked for
me. However, by training hard in the morning and eating all of my carbs either side of my
training, I am able to use the first batch of carbs as energy for training, and the 2 nd dose as
glycogen that will go straight into my muscles for recovery and growth. Any excess carbs will
be used for energy throughout the remainder of the day. Therefore, when I go to bed and
receive my testosterone spike whilst sleeping, I always wake up more shredded than the day
before and never take a step back. You know how it is, you go to bed looking ripped post
workout, you wake up looking watery and puffy. When I fixed my carb intake issue, every
day was straight progress for 4 months.
Carb Cycling
For performance purposes, it pays to have a carb refeed day once every 2-4 weeks
depending on how you feel. Occasionally we all over-train and feel depleted. 1 rest day, 2, 3
it doesn’t seem to help, something is missing and it’s impacting our performance in the gym.
This is where I would up my carbs to 150-200 for a single day. In my mind I saw this as a sign
of my body crying out for energy. The next day I was full of energy, lifting heavy again, and I
didn’t feel like taking a nap in the day. Yes, I was slightly puffier, but it only lasted 1 or 2 days
then I was back to normal. Plus, as your body fat gets lower and lower, the puffiness is less
visible.
Creatine
If there were such a thing as a legal steroid it would be creatine. Creatine is the most
studied supplement you can buy. The amount of research conducted on creatine is the
reason it’s the best-selling fitness supplement. Many studies report 3kg of added muscle
and a 3% body fat loss after months of taking 20 grams per day. Not to mention the crazy
strength increases.
If you’re not taking creatine, you’re seriously missing out.
Now! Here’s how I took creatine; If you creatine load – which includes taking 20g per day for
2 weeks - 1 month, you will get the benefits discussed above. However, it is then
recommended to drop that load to 5-10g per day and take a 1 week break now and again.
Creatine is safe but too much of anything isn’t good.
During the 2-4 weeks where you’re loading you will get the most benefit. After that it’s very
much maintenance of the benefits you already have.
Therefore, I came up with a plan to help psychologically during my cut. I stayed away from
creatine when bulking as I figured I would be gaining strength etc naturally. I figured I would
use creatine loading during my cut at exactly 18% bf. You see – after a bulk you will cut and
eventually enter the darkest days of your fitness journey. This is when you’re the smallest
you’ve looked since bulking, in fact you look very similar to when you started your bulk,
without being shredded yet. Psychologically this is a hard one to take, many guys will return
to bulking at this stage as they cannot face to see what they think is lost gains.
The truth is, you’re just between phases. You’ve built up all the muscle plus fat for 6 months
or so, now you’re cutting you’re losing body fat and looking smaller but you’re still above
the 14-16% bf range where the average man starts to see abs, grooves, veins etc. It can be
very discouraging and is by far the hardest part of any fitness journey. This is why, when I hit
18% body fat, I began creatine loading at the same time I figured my carb intake out. The
carb intake timing was actually accidental, but in hindsight it was perfect. By keeping my
carbs and protein high I retained most of the muscle I had built during my bulk. Then by
adding creatine just as I dropped my carbs, I was able to compensate for muscle loss and
increase fat loss at a rapid rate. Over the next month my entire body came together.
Everything I had been working on revealed itself via abs, arm veins and shadows, it was like I
was chiselling myself out of a fat suit.
Receiving 3kg of extra muscle and a 3% body fat loss at 84kg and 18% body fat changed
everything. Suddenly I was 87kg and 15% body fat, that’s a different human being. I was
able to hit PB’s whilst cutting and it gave me the added motivation to kick on even further.
As I write this, I’m at around 12% bf, still with 2% bf to cut, but the point I’m making is, the
creatine made the hardest stage effortless. This is why creatine timing is so important.
Today I take around 10g per day of creatine and occasionally take 1 week off when I feel it’s
right to do so.
This is exactly why I decided to create my own creatine as I’m not only a big believer but I
actively take creatine 6 days per week. The 1stman creatine should be released by October
2021 at 1st-man.com
Using Mass Gainers
Jumping back to bulking for a second, I’d like to help people understand how to use mass
gainers. The entire idea behind mass gainers is to find a way to get a high number of
calories, protein and carbs into your body without having to chew for hours and torture
yourself when you’re already full.
However, many people see mass gainers as a cheat code. They believe that the mass gainer
alone will make them big and strong and they can take their calories up to a 2,000 per day
surplus. All of this is wrong. Do you know what’s better than a mass gainer? Actual food,
mass gainers are not meal replacements! I will eventually make my own mass gainer, but I
will happily admit that real food is a better source of energy. However, when you get up into
the big numbers of daily calorie intake, let’s say 4,000 plus it then becomes very time
consuming and arduous to cook and then munch down all of those calories. You’ll find it
becomes a full-time job to simply eat.
However, if you can drink a delicious vanilla flavoured milkshake and receive 600 calories in
2 minutes, there’s a lot of benefits to be had there. My two best tips for using mass gainers
are;
1. Have 1 mass gainer scoop with your morning oats. Oats are boring but great. Your
appetite is higher in the morning when bulking. This makes adding 600 strawberry
flavoured calories to your oats the greatest idea you’ve ever had. I would eat 175g of
oats and 1 mass gainer scoop, totalling around 1,100 calories in the first 15 minutes
of waking up. That’s a giant chunk of your 4,000 daily calories already down.
2. My second tip is to use 1 mass gainer scoop as your final meal of the day. Issue
number one with high calorie totals is running out of time. When bulking, a full-time
job, house chores, perhaps even kids, it’s very hard to eat enough. Most men who
have undertaken a bulk have been sat at the kitchen table at midnight realising they
still have to eat 900 calories, it’s torture. This is where a mass gainer should be
deployed. Let’s say it’s 11.30pm and you still need another 600 calories but simply
could not eat another thing. 1 mass gainer scoop and 1 pint of water/milk and you’re
hitting that total effortlessly, plus you’re getting to sleep on time. Eating 2,800
calories per day, plus 1,200 mass gainer calories is manageable. Eating 4,000 calories
of actual food is tough even on a weekend. Of course, something like whole earth
spread on bread or ice cream with your oats works, but it’s low-quality calories and
you’ll gain a ton of fat.
When To Take Protein Powders
This chapter is going to be very short, but with a slight back story. Common knowledge was
always to take your protein powder post training as soon as possible. However, after I met
Sam Asghari a male fitness model who dated Britney Spears, he told me to consume protein
powders prior to your workout in order to get it into the muscles as you train and then
another the moment you finish training.
During this journey I have followed Sam’s advice, which does mean burning through your
protein a little quicker than normal, but it’s a small price to pay for your perfect physique.
Gradual Deficit & Gradual Surplus
One of the easiest ways to waste time when on a fitness journey is to transition too quickly
between a bulk and a cut and vice versa.
Imagine eating 4,000 calories per day and then going cold turkey the following day and
eating 2800 trying to shift the body fat. If you managed to reach let’s say 100kg on the final
day of your bulk, it’s very likely if you don’t let your body stabilise at this weight for 1 month
first, you’ll see a 5kg drop in weight almost overnight.
The same occurs when finishing a cut and beginning to bulk. If your body is depleted, any
excess carbs will be instantly stored as fat, meaning your lean 10% frame becomes 12% very
quickly and cancels out some of the breathing space you had. Now it’s likely you’ll be 18% bf
at the end of your bulk instead of 16% which means more muscle loss to get back to 10%.
At the end of a cut or bulk cycle, let your body maintain for 1 month. Consume maintenance
calories and continue lifting the max weights you’ve reached for that cycle.
Cheat Meals & Willpower
The one thing we all look forward to in a cut and something we perhaps eat too much of
during a bulk. Cheat meals are the highlight of the week, but gone too soon.
Here’s my take on cheat meals;
They’re fantastic for mental purposes, they keep you sane and provide added motivation
the following week as all cravings disappear. This is how I would view cheat meals for
anyone on a fitness journey, use them to protect your mental health throughout this
difficult journey.
Outside of the mental health benefits, there’s much debate on whether cheat meals actually
help you physically. Many people believe they speed up your metabolism and shock your
system into burning more fat. Whether this is true or not depends on who you listen/talk to.
The only thing I know is, when on a fitness journey my entire aim is to become the best
version of myself. This includes, muscles, body fat, water retention, appearance, sex appeal,
etc. Each cheat meal is loaded with carbs and sugars and all delicious things. However, these
same things make you feel lethargic, sleepy, puffy and you certainly don’t look as good as
you did before. Granted it’s short lived and you can train over the next few days and go
beyond where you were before, but you’d just get there so much quicker without the cheat
meals.
Once you’re in the perfect shape, it’s a lot easier to consume a large bucket of popcorn and
see zero side effects, but when you’re let’s say 16% bf – a cheat meal can set you back 1
week in my opinion. Each cheat meal I had just instantly felt and looked as though I’d lost all
progress that week. Now that likely isn’t true, but if I’m mentally feeling worse and I’m set
back even 1 day, then it’s hampering my progress.
My new cheat meal strategy is to go as long as I can. Forget the weekly cheat meals, I simply
wait until my body is completely depleted, my mental health is slightly suffering or an event
like a friend’s birthday comes along. This way you’re only consuming around 6 cheat meals
per year and that’s not going to impact you at all.
The most important factor in achieving this is to sleep well and to eat enough calories. Sleep
increases willpower, it’s like a battery that drains throughout the day, and by eating enough
calories you’ll never be hungry enough to want to cheat. Imagine your gf or wife had sex
with you every 6 hours, you’d struggle to cheat/think about other women because you’d
never be without for too long. It’s the same with food, if you’re not hungry and you’re
eating often, then cravings just won’t be a thing. I’ve satisfied cravings by simply eating
boiled chicken, poached egg and carrots, all because I was no longer hungry.
Why I stopped Being Vegan On My Cut
I was vegan for 3 years and loved every minute of it until I had to cut. When I was bulking,
consuming 4000 calories loaded with carbs was effortless. Falafels, bean burgers, pasta,
rice, mixed beans, potatoes, life was good! However, when cutting and only consuming 100
grams of carbs per day and early morning either side of my training, I was then left with 5
more meals that had to be low carb and high protein;
Seitan
Tempeh
Tofu
Avocados
Nuts
This was about all I had to choose from. Sadly, seitan is 100% gluten and made me puffy,
tempeh tastes terrible, and there’s only so many nuts you can eat before it’s harmful.
Therefore, I was trying to achieve 3,000 remaining calories for the day using avocados and
tofu plus some veg. It become unenjoyable which is the worst thing that can happen to a
diet. As Weston Boucher said on the 1STMAN podcast, “I want the diet I can do forever”.
I wanted this too, therefore I added, chicken, turkey, eggs and tuna to my cutting diet. I’ve
never been so happy; my diet has never been so easy and getting the calories I need before I
sleep is an effortless process.
Do I believe eating meat, fish and eggs has negative effects on the body such as increased
cancer rates? Yes, however, only when coupled with sugar, simple carbs, alcohol and other
poor lifestyle choices. Dairy for me is the biggest problem, not only is it bad for you, but it
bloats you, something we’ll look into in the final chapter of diet.
All Supplements I Used
Men’s Lifestyle Supplement by 1STMAN
My own supplement which I took throughout the journey. I created this supplement to act
as a regulator of all male functions. The modern world is busy and draining, it’s very easy to
work all day, skip a meal, lose 1 hour of sleep per night and then feel exhausted after a meal
and drinks with the girlfriend. My supplement was designed to make sure you’d best at your
best regardless of the schedule you live by. Up at 5am, 12 hours at a high-level job, 3 hours
on your business and then 6 hours of sleep? Don’t worry the ingredients included will prop
you up to make sure all internal functions are running at their best and getting the support
needed. When taking this supplement my sessions were on point day after day, I was always
ready to go, my sleep was great and I never felt like I needed a week off the gym or an
extended break.
Creatine by Bulk Powders
Creatine is essential to a man’s fitness journey as discussed in a previous chapter. 1STMAN
will be making their own creatine very soon.
Vegan Protein by Bulk Powders
A fantastic non-bloat powder than I used twice per day. The larger bag is the smarter option
financially.
Vegan Mass Gainer by Vegan Gainz
My reason for using this supplement was purely down to 4kg per bucket for £25. I would use
two sometimes three scoops per day, this stuff lasted forever. Most mass gainers are just
oats and protein, but it tasted delicious, was cost effective and easy to consume.
Non-vegan mass gainer by Dymatize (3 years earlier – Best I’ve ever used)
In terms of mass gainers that are purely performance based and get the best results, there’s
no equal, the best I’ve ever used is this one from Dymatize. The sheer number of calories
per serving, the creatine included, the BCAA’s included, it’s a wonderful supplement.
Tackling Water Retention Holistically
Naturally by eating cleaner, dropping body fat and training more, your overall look is going
to be less puffy. However, many men cut and still hold a ton of water in their face and body,
perhaps covering their abs. With the correct changes they could appear 2/3% leaner.
Vegan supplements
The reason I will always use vegan supplements is, they don’t contain milk and milk bloats
you. By removing dairy all together you’ll look less puffy, by replacing your supplements
with vegan alternatives you’ll look even better.
Carb intake
Carbs are not bad, they’re essential to any fitness journey, but carbs as we discussed earlier
force the body to retain a ton of water when over-consumed. Play around with your carb
intake until you see a less puffy face.
Natural diuretics
Ingredients such as dandelion extract are great for losing water weight. I take dandelion
extract in hot water and drink like you would a tea. There are multiple alternatives.
Drink more
Staying hydrated will prevent you from looking puffy, it’s that simple.
Monitor salt intake
Again, salt isn’t bad, the body needs salt. However too much salt/sodium in your diet and
immediately you’ll be looking like you’re holding water. A great piece of evidence comes
from seeing my ex recently, her second sentence was “you look leaner, less sodiumy”.
Remove all alcohol
Alcohol is a guaranteed puff. The next day expect to look nothing like you did the night
before.
Workouts (Part 2)
Bulking Workout
My favourite type of training has to be when bulking and turning into a
powerlifter/strongman for 6 months. Knowing there’s going to be a lack of cardio, a lack of
fatigue, you’re always going to feel strong and PB’s are almost a given, is the greatest fitness
feeling.
In order to gain muscle of course you’re going to need a calorie surplus, but importantly you
have to lift heavy and deploy progressive overload. Progressive overload is where you either
increase weight or reps in order to push the muscles to a new level. This could be a 5kg
increase each week on your previous best, or it could be doing an extra set/reps compared
to what you previously could do.
In order to gain muscle, the best method I’ve found is to alternate between strongman 1-3
reps and powerlifting 5 or 6 reps with a high number of sets for volume purposes. Add some
creatine for ATP purposes and you’re a muscle building machine. We’re going to build a plan
around this strategy below;
Bulking Workout Plan (Typical Week. All exercises of course require a warm up set. Rests
between sets should be 3 minutes to replenish ATP)
Monday – Legs Light
-
Squats (6-8 reps / 5 sets)
RDL’s (6-8 reps / 5 sets)
Hip thrusts (6-8 reps / 3 sets)
Split squats using Smith machine (6-8 reps / 3 sets)
Calf raises either seated or using smith machine (6-8 reps / 3 sets)
Tuesday - Chest/Push
-
Flat bench press (6 reps / 5 sets)
Incline dumbbell press (6 reps / 5 sets)
Seated cable fly’s (6 reps / 3 sets)
High to low cable fly’s (6 reps / 3 sets)
Pec Deck (6 reps / 3 sets)
Wednesday – Back/Pull
-
Seal/Prone row (6 reps / 5 sets)
Seated lat pull (6 reps / 5 sets)
-
Seated lat pull down V handle/tricep rope (6 reps / 3 sets)
Bent over rows (6 reps / 3 sets)
Face pull with overhead lift (6 reps / 3 sets)
Thursday – Rest Day
Friday – Legs Heavy
-
Squats (3 reps / 6 sets)
Leg press (3 reps / 6 sets)
RDL’s (5 reps / 5 sets)
Hip thrusts (5 reps / 5 sets)
Leg extensions (5 reps / 5 sets)
Saturday – Shoulders & Arms
-
Overhead press (5 reps / 5 sets)
Seated shoulder press (6 reps / 5 sets)
Seated lateral raise (6 reps / 3 sets)
Triceps push down with split using rope (6 reps / 3 sets)
Bicep curl (6 reps / 3 sets)
Skull crushers (6 reps / 3 sets)
Cross body hammer curls (6 reps / 3 sets)
Sunday – Full Body Day
-
Deadlifts (6 reps warm up, followed by 1-3 rep max)
Sled push and pulls using rope (5 pushes and 5 pulls before rest)
Weighted pull ups (6 reps / 3 sets)
Weighted dips (6 reps / 3 sets)
Sprints (8 reps 50m)
Monday – Rest Day
This entire workout is built around mass and building man meat. You don’t have to follow
this exactly, and some weeks you might want to swap an exercise out for a weaker area, for
example hamstring curls for leg extensions.
Compounds are king when bulking, the first 2 exercises should obliterate you, then we bring
the sets down so you can make it through the session. If you want to work abs or do any
cardio, wait until the end of the session and keep cardio brief.
If you’re seriously following this type of routine, you’ll see a huge gain in size real quick. If
your surplus is on point, again gains are going to become effortless, especially if you’ve
never trained like this before.
Remember heavy and light are subjective, 1 rep max is your personal strength level, DO NOT
try and lift more than you’re capable of and never try to lift heavy alone/without a spotter
or in an empty gym.
Heavy/light leg days is a tip I picked up from a man with the biggest legs I’ve ever seen and it
works.
Cutting Workout
This is where everything once fell apart for me and does for so many other men globally.
Logically you’d assume when cutting the workout routine has to completely change and
cardio must be the dominant force. In reality, continuing to lift heavy is the key. By
continuing to lift heavy you’ll maintain the majority of your muscle mass with minimal
strength losses, yet lose excess body fat with your calorie deficit.
When transitioning from a bulk to a cut, I would continue the bulking workout routine whilst
gradually bringing your calories to a maintenance. Beyond that month your training can
slightly adapt as seen below as we move into hypertrophy workouts.
Cutting Workout Plan (Typical Week. All exercises of course require a warm up set. Rests
between sets should be 2 minutes)
Monday – Legs Light
-
Squats (10 reps / 4 sets)
RDL’s (10 reps / 3 sets)
Hip thrusts (10 reps / 3 sets)
Split squats using Smith machine (10 reps / 3 sets)
Calf raises either seated or using smith machine (10 reps / 3 sets)
End of session HIIT 15 minutes (Boxing, sprints, rowing, ETC)
Tuesday - Chest/Push
-
Incline bench press (8 reps / 4 sets)
Flat dumbbell press (8 reps / 3 sets)
Seated cable fly’s (8 reps / 3 sets)
High to low cable fly’s (8 reps / 3 sets)
Pec Deck (8 reps / 3 sets)
Wednesday – Back/Pull
-
Seal/Prone row (8 reps / 4 sets)
Seated lat pull (8 reps / 3 sets)
Seated lat pull down V handle/tricep rope (8 reps / 3 sets)
Bent over rows (8 reps / 3 sets)
Face pull with overhead lift (8 reps / 3 sets)
Thursday – Rest Day
Friday – Legs Heavy
-
Squats (6 reps / 4 sets)
Leg press (6 reps / 3 sets)
-
RDL’s (6 reps / 3 sets)
Hip thrusts (6 reps / 3 sets)
Leg extensions (8 reps / 3 sets)
Saturday – Shoulders & Arms
-
Overhead press (8 reps / 4 sets)
Seated shoulder press (8 reps / 3 sets)
Seated lateral raise (8 reps / 3 sets)
Triceps push down with split using rope (8 reps / 3 sets)
Bicep curl (8 reps / 3 sets)
Skull crushers (8 reps / 3 sets)
Cross body hammer curls (8 reps / 3 sets)
End of session HIIT 15 minutes (Boxing, sprints, rowing, ETC)
Sunday – Strength Maintenance Day
-
Deadlifts (6 reps warm up, followed by 1-3 rep max)
Sled push and pulls using rope (5 pushes and 5 pulls before rest)
Weighted pull ups (6 reps / 3 sets)
Weighted dips (6 reps / 3 sets)
Squats (3 reps / 5 sets)
Flat bench (3 reps / 5 sets)
Monday – Rest Day
The cutting routine may surprise a lot of you, but strength and muscle maintenance is more
important than losing body fat when cutting. A simple calorie deficit will take care of fat loss
as long as your diet is clean. But making sure you’re big and lean all at once is far harder to
achieve. You don’t want your bulk to go to waste, this is why the routine stays pretty much
the same. You can play about with inclines and flats etc, but the idea is to retain the muscle
built during the bulk, otherwise it’s 6 months wasted. In terms of cardio, you don’t need to
do too much, 2 HIIT sessions per week is more than enough.
When it comes to abs. Once you dip below 16% bf it’s wise to start training abs at the end of
each session, even if it’s 1 exercise. Of course, there’s nothing stopping you training them
before 16% bf, but mentally it’s a nice freshen up and extremely motivating when you see
your abs starting to pop.
Cardio – HIIT
Once you get shredded/get a six pack, everyone assumes all you do is jog all day long. In
fact, this error puts so many people off getting in shape in the first place as they believe it’s
2 marathons per day or bust.
In reality I’ve barely done any cardio to get in shape. I used to be a pro footballer as a 17/18year-old, in fact I’m on one of the championship manager games! During that time all I did
was cardio and I’m twice as lean now, even though I only do around 30 minutes of total
cardio per week.
I have a golden rule when it comes to cardio for men; Walk and sprint, don’t jog.
Low intensity and high intensity workouts just align with the male body. Cardio based
jogging, or hours of sweating on the elliptical machine seems to create a skinny fat frame.
My theory is stress on the body increasing DHT, cortisol and oestrogen.
My personal strategy when it comes to cardio is;
-
6 days per week I walk for 30 minutes or more
On rest days I go for a 1-hour walk
Twice per week I either do boxing, swimming, sprints or rowing for 15-20 minutes –
When doing this it’s 30-60 seconds of hard work, then I rest for 30-60 seconds
Mix this type of cardio in with the strength routine in order to maintain muscle and let your
deficit take care of the fat loss. Within 6 months you’ll be a new human being with the
perfect male body.
This type of cardio can also be done when bulking in order to minimise fat gains.
Rest Days, Training Duration & Splits
My training schedule has always been a 3-day split. I do heavy legs, push, pull, rest.
Followed by light legs, shoulders and arms, strength day using compounds, rest.
For me this has worked best.
The duration of my training is always around 1 hour and 30 minutes. 1 hour simply isn’t
enough due to the rests, correct form, re-plating/re-racking etc. 1 hour 30 minutes allows
me to take my time and focus on the muscles, rather than rushing and using incorrect form.
On my rest days I play it by how I feel. If it’s a sunny summers day, you’ll likely see me out
walking/enjoying the day, working my abs in the garden. If it’s a cloudy/winters day I might
take the whole day off and focus on relaxing and re-energising the body. Being mobile,
doing stretches etc is the best way to spend your rest day in my opinion, however if you’re
completely depleted, there’s no shame in sleeping for an extra 2 hours, taking a day nap and
kicking your feet up.
Targeting Weaknesses
At various moments throughout your journey, you’ll need to target what doesn’t look
right/proportionate or your weaknesses.
The best two times to do this include when bulking and when you’re around 3 years into
your fitness journey.
Bulking is obvious because it’s easier to grow a muscle at this stage. 3 years into your
journey because it’s likely you’ll have a great physique by then but with isolated areas that
got disregarded by accident. For a lot of guys their chest and quads are big, but their
forearms, traps and hamstrings are small.
It’s essential to weigh up your physique and look for points of weakness and smaller muscle
regions, then focus on them until everything comes together. At the beginning of your
fitness journey compounds are going to be the main focus. You’ll gain overall mass and
become generally bigger. But it’s very hard to monitor what is being worked slightly less
than another muscle, this is why it’s a long-term strategy and something you shouldn’t focus
on right away. Everyone’s genetics are different, you may train back once per week and
have a huge back, yet train glutes 3 times per week and they won’t grow half as quick.
The final benefit of targeting weaknesses is overall strength. Let’s say you currently squat
100kg for 6 reps. Then for 2 months you really focus on hip flexibility, ab strength, glute size
and strength, and hamstring size and strength. Your squat will likely be around 120kg for 6
reps at the end of this period as your overall frame is superior. An added bonus is injury
prevention. Many men have back and knee pain as their glutes and hamstrings are weaker
than their quads, leading to imbalances and certain muscle groups having to work harder in
order to compensate.
Aesthetics vs Strength
It’s very easy as a testosterone fuelled and competitive man to push your body as far as it
can go in the strength department, but the reality of modern life is aesthetics over strength
99% of the time.
Unless you’re training to be a pro Strongman, then trying to beat your PB every week with
poor form isn’t going to end with your desired result. The better you look the easier life
becomes. Men respect you, women want you and you feel better as you look good in a tshirt for example.
I call this mini-male advantages. Being the strongest guy in the room is kind of pointless
unless a fight breaks out. In the modern era that’s very rare and not very smart due to
security cameras, the amount of police around, the risks involved. However, the man who
looks like the strongest guy in the room will likely have the best life. Those arm veins and
grooves will do more for your life than being able to out bench anyone who steps in your
gym.
Aesthetics means quality of life in 99% of circumstances, strength means being the man in
1% of scenarios.
Next time you’re in the gym remember this and build your training around appearance.
Focus on form, drop the weight a little and make sure you’re getting the most out of the
movement, rather than trying to become the world’s strongest man.
One caveat to this is, when you’re bulking, you will naturally chase strength gains that will
lead to muscle gains. This however is the short-term effect of a long-term plan. When you
transition to cutting, the strength and muscle built will help you become aesthetically
pleasing as the water retention and unwanted body fat begins to fall off but 70% of the
muscle remains.
Lifestyle (Part 3)
Why I Quit Playing Sports
Following on from the aesthetics vs strength debate, I quit playing sports for the exact same
reasons. I loved playing football every weekend from the age of 4 to around 25. Football
was my life; I would train 3 times per week and play competitive matches on the weekend
loving every minute of it.
However, as I got older, I began to realise that staying in “football shape” was beneficial to
1% of my week/life. The remainder of the time a “footballers lean cardio based physique”
wasn’t helping me in any other area of my life.
I weighed up the overall benefit to my life of transitioning who I was, my identity and how I
wanted to appear to the world. Since I was no longer being paid to play football and instead
was playing for fun, I had no reason to continue. I decided to go from “Mr Football” to a
gym guy. In my opinion every man gets to a certain age/stage in their life where they need
to transition from a boy to a man, and even though I loved playing football, I’d rather be the
successful jacked guy on a yacht with a 10, than being the top goal scorer in a nobody
league that only my friends would appreciate.
If I were to jump on a football pitch today, I might be rubbish, I’m sure my cardio would be
slightly worse too. But in ALL other areas of my life things are considerably better.
If you’re serious about getting in shape, 90 minutes of tough cardio every week on the
football pitch or 3 hours on the tennis court each week in order to maintain a body that has
zero modern life benefits, in exchange for zero financial gain just seems silly. Not to mention
the potential injuries and stress on your body.
I personally made the decision to quit football/all sports unless it’s casual/inactive like golf.
It’s massively benefited my life and I couldn’t be happier with the decision, whether you
want to do the same is completely up to you.
NoFap
It seems like every book I write NoFap is included. But for anyone who’s ever tried NoFap,
you will know that your gym performance is just better. I don’t believe NoFap can increase
muscle mass etc as many people claim. I simply believe it’s down to the buzz you’ll receive
for the gym if you stop masturbating and watching porn.
By masturbating and watching porn, you saturate your dopamine receptors. Over time this
leads to life in general feeling less enjoyable. On top of this, your body stops recognising
testosterone as many testosterone receptors are turned off.
It doesn’t take a genius to realise that, if your body suddenly started picking up on more
testosterone and your dopamine receptors were reset making even the simplest things
enjoyable, then the gym would feel like Disneyland. When I was young, I dabbled in NoFap
and failed multiple times. The sheer difference between who I was when doing it and who I
became when not doing it was night and day, and a big reason as to why I stay as far away
from porn and masturbation today.
When masturbating I would skip days at the gym. When I arrived, I would have a lack of
motivation and energy. Once I practiced NoFap I turned into an instant beast once I hit the
two-week mark. I wanted to go to the gym to improve, it was no longer a chore. I had added
energy on the final reps and my strength just simply felt around 10% higher. In short, by not
releasing semen your body feels and performs at it’s best for whatever reason.
Social Life & Work
One of these you can control, the other not so much. When people ask me my best tip for
fitness, I say find a way to quit your 9 to 5 job. When I worked in an office all day, I didn’t
have the same desire and energy for the gym. I certainly didn’t have enough time to cook all
my meals, and I was forced to snack/carb load when I got home as it was often 9pm before I
walked through the door and a bowl of oats is quicker than cooking.
Now, I’m able to sleep 8 hours per night, I can go to the gym at 9am when it’s empty, I can
get home cook, eat in my own time and track my calories to perfection. This ability is the
most undervalued in the fitness community, no one talks about this. It’s so difficult for the
average person to get in shape because they’re sat behind a desk for 8-12 hours per day,
plus the commute, house chores, kids and so on, there’s just not enough time.
Sure, you can still make good gains, but it’s nothing like someone who is able to build their
entire morning/day around fitness and sculpting their body.
Every man should aim to either set themselves up to be financially free so they can have
more spare time for things like fitness. Or find a second residual source of income so they
can work part time. The extra hour in bed and 1.5hr gym session, followed by cooking the
perfect meals all day, there’s just no other way to replicate this.
Social life is an aspect you have full control over. I’ve often said on the 1STMAN YouTube
channel, that in order to accomplish anything in life, you need to go a few years without
friends, women, social life, distractions, high bills etc. Going out every weekend with friends,
having a few drinks and a pizza might set you back 2 weeks on your journey. I see so many
guys who want to get in shape, they train like a beast all week, then they have a movie night
with their girlfriend resulting in the consumption of around 10 cheat meals. Then they
wonder why they’re not where they’d like to be.
Something I will always promote for men is fitness and success being your only focus from
18 to 30. You shouldn’t even be thinking about anything else until you’ve ticked both. If
you’re genuinely serious about getting in elite shape, you can’t live an average person’s life.
Working hard in the gym and then coming home and treating yourself to treats is a weak
little boy mentality, it’s what the average person does. You may need to stay in for every
weekend for 2 years in order to successfully achieve your perfect body. If you see that as an
issue you might fail to reach your goals. Reason being, male life Is a long game, you see a
wasted weekend and FOMO, I see the man I’m going to be in 2 years’ time.
Mindset (Part 4)
18-14% BF Mindset Breakthrough
18-14% body fat is a BETWEEN area in male fitness. You’re not really lean, but you’re not
really bulked either. This tends to come from cutting after a bulk which makes things worse.
Imagine being 24% body fat, the biggest you’ve ever been, strong as an ox and jacked, yeah,
you’re carrying a little bit of body fat, but the size makes it all worth it. To then being a
smaller version of yourself but showing no signs of definition. At this stage most guys quit
the cut and go back to bulking, they believe all their muscle is disappearing so they panic.
Truth is, as I said you’re just in a between situation. All the muscle is pretty much still there,
it’s just the puffiness and padding you once had isn’t. This makes you appear a lot smaller,
but in reality you’re just moving closer to the big reveal.
Once you reach around 16% bf the first signs of a six pack begin to show. It’s nothing too
impressive and you’ll still have the awkward in shape but out of shape build, but each
percentage from here changes the game.
Now is when I decided to creatine load in order to jump this stage, fast tracking 14% body
fat in no time at all whilst retaining a lot of my muscle, this certainly helped with the
mindset breakthrough. Either way, it’s still not a nice stage, looking down at your arms and
seeing they no longer fill the XL t-shirt sleeves like they use to!
There’s one promise I can give you to keep you going however. Once you break past 14% bf,
the plan comes together and everything makes sense. Suddenly you look bigger than you
did when you were bulking. All the muscle you thought you had lost is still there, it just had
a large layer of body fat covering it. At this stage you’ll get grooves, shadows, veins and so
on, bringing the whole physique together and creating something that looks like a male
body, rather than just a ball of mush. Each body fat % from this point onwards is like a
complete make-over, 13% to 12% could be the difference between a ripped chest,
cheekbones, jawline looking sliced and you getting laid that night. It’s an extremely fun
period of your cut, but it all begins with trusting the process and getting beyond the
dreaded 18-14% body fat stage.
Winter & Summer Targets
I get it, summer’s coming let’s get in shape, I have a holiday, I want to get laid and I want to
take my top off and feel good. Don’t we all! But here’s the issue with the getting in shape
for summer mentality;
You end up rushing everything, cutting corners, including a giant daily deficit and simply yoyoing between physique. How many guys do you know, go to the gym often but always
seem to look the same? One day they’re bulking, next they’re getting ripped for summer,
they have no direction.
By giving yourself from January 1st as many do, until June 1st to get in shape, you’re asking
your body to gain muscle, lose body fat, become conditioned, all in 6 months. It’s just not
enough time. My advice to guys looking to get in shape for summer is…..do next summer.
I’ve often promoted getting in shape for next summer or the one after as fitness journeys
take time. I agree it sucks, because you want quick results this year, but by being patient
and doing it right, you could be in elite shape just 24 months later and thanking yourself for
it.
This is why bulking in summer, cutting in winter, having them overlap the seasons just
doesn’t matter. The idea isn’t to get in shape for summer, my cut this year will end
September 31st, just in time for winter where I can take my top off and…oh wait no it’s going
to be freezing. I have another bulk and cut to go on my fitness journey. Just imagine that,
being big and lean, yet sacrificing this entire summer and potentially the next one, so that
every summer after this I’m the man. Not only summer but winter too, those skin tight
jumpers can do wonders for a male physique.
Play the long game guys, don’t be too eager to get in shape for summer, this will lead to a
rushed effort and a yo-yo effort where your body never has enough time to make an impact.
You need to build the muscle first, which can take years and brings us onto our final chapter.
4 Years, So Bulk First
On any male fitness journey there are two consistent truths. One, beginner gains are
effortless to receive and change you within the first year dramatically. Two after 4 years, if
you’re natural you’re likely not to see any more gains.
With this being said, it’s paramount that the whole first year is spent bulking. In fact, I have
advised many guys when young, to become powerlifters for two years and bulk as much as
your body will allow. Cutting too soon is a waste of beginner gains and cuts into those 4
years.
Yes, it will mean getting fat, yes it will mean not getting women for a while, yes it will mean
all your friend thinking you’ve “let yourself go”, but again this is the long game! Who cares
what happens in the next 2 years, if in year 3 you’re a 100kg 10% beast attracting 10’s and
commanding respect.
I have promoted aesthetics throughout this eBook; therefore, it seems strange to hear that I
want you to purposely make yourself worse. But for some reason this is how life works. If
you want to get rich you have to live poor for a few years. If you want to get in elite level
shape, you’ll have to get moderately fat for a while and live with bloat face. It’s all a means
to an end.
Build the size/strength and muscle first, as it’s the foundation of everything that comes
next. By cutting from day one, or believing that you can build muscle and cut all at once,
you’ll be left with a skinny fat physique that has zero structure, doesn’t look aesthetically
pleasing and is then tough to deal with as you’ll need to bulk to correct it, which means
getting fat again, so in short, you’re back at square one but you’ve wasted your beginner
gains!
Good luck guys,
Kris