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In contrast my diet doesn’t change very much! I do get contacted sometimes, asking me how I can bear
to eat the same meals over and over again…well, it’s about having a goal and being determined and
committed to reach that goal. I don’t generally eat for pleasure…except for my cheat meal, usually on a
Sunday and comprising pizza and sweets! While bulking you do have more leeway and there is scope for
a more flexible diet, so I add burritos and a few other meals to my routine. However, I still do stick mainly to
my “basics” and accept that food, most of the time, is fuel for my body and not something to indulge
myself in.
So read on for a brand new training plan, more diet advice and tips for reaching your goal.
Ross
TRAINING
S T RUC TURE , DAI L Y P RO G RAMS AN D C ARDI O ADVI C E
Training Structure
Week Program
There are 3 separate weekly programs to be performed in to Use
rotation described in the table on the right:
1 1
2 2
Program 1 : Upper/Lower Body
3 1
Each muscle worked twice a week to maximise gains 4 2
5 1
Program 2: Push/Pull 6 2
7 1
Combining muscle groups and focusing on building strength
8 2
Program 3: Split Body Parts 9 3
10 1
More emphasis on isolating individual muscles to make sure 11 2
no muscle goes unchallenged 12 3
13 1
14 2
Click on exercises throughout plan to link through to a video of me performing
the exercise with tips on technique and form. Link to all these exercises here 15 3
http://www.dickersonross.com/collections/videos/video_type-tips-technique
Daily Programs
Here are the programs laid out for each day of the week. Your “week” can start on any day of the week,
depending on when you want a rest day. Also, if you cannot get to the gym 5-6 days a week, you can do
Weighted Abs after another training session.
• Keep “Safe” form at all times – it does not have to be strict form and it is OK to lose some form to lift heavier – but
always be safe, and keep the fundamental shape - no swinging weights and avoid temptation to use your whole body
to lift as it defeats the object of working specific muscles and will likely result in injury
• Always warm up as shown in each program – use a light weight and do about 10-12 reps but never to failure – it is
just about getting your muscles warm and blood running through them
• Always aim for the number of reps stated in the program for each working set, aiming to reach failure – it
may take some time to figure out the right weight to use to hit failure at the right time but that comes with practice and
knowing your own limits. Recommended weights to use are not included as it will vary for everyone
• As you go through the plan getting stronger the weights you lift will increase but the number of reps stays the
same
• If you hit failure before the number of reps stated, just use “Rest Pause” (put the weight down, rest for 5-15
seconds and then try again to complete the reps, always with safe form)
• Rest 60-90 secs between Sets and 2-3 minutes between Exercises
• Tempo, i.e. the rhythm and timing for each exercise is important, and by varying this you will work your muscles
in different ways. Follow the tempos as shown in each program. An example of how to use tempo is as follows
• Bench press: 1-0-2 means 1 second lifting the weight, followed by immediately lowering the weight slowly to a
count of 2 seconds
Stretching – Lower Body
As some of you may know I’m not much of a stretcher myself although I always tend to tell everyone else to do it! But I am
trying to do more of this now as I get older (haha). So I recommend that after every weights session and after every cardio
session you do at least a few stretches, especially the muscle groups you have been focusing on.
For all standing stretches, stand with your feet hip-width apart. Keep the shoulders relaxed. Engage abs. For each stretch
execute until you feel a good stretch in the muscle but not until painful.
For all these, stand with your feet hip-width apart. Keep the shoulders relaxed. Engage abs. For each stretch,
Hold Time
execute until you feel a good stretch in the muscle but not until painful.
BICEPS
Warm-up : Cable Rope Curls 3 10-12 No Failure
CHEST
Bench Press 4 8-10 1-0-4
TRICEPS
DB Overhead Extensions 4 8-10 1-0-4
BACK
Weighted/Bodyweight Pullups 4 8-10 1-0-4
BICEPS
Standing DB Curls 4 8-10 1-0-4
TRAPS
Olympic Bar Shrugs 3 8-10 1-0-2
• How much cardio needed will vary depending on your lifestyle and metabolism;
• If you have an active job you will probably need less additional cardio work while bulking – and
in fact you may need to increase the quantities of food you are eating to make significant
gains. So in this case, start the plan with 2 LISS sessions but potentially drop one if you are not
making gains;
• If however, you are sitting at your desk most of the working day I recommend you use 2 LISS
cardio sessions per week and maintain throughout the plan. You may even need to substitute in
a HIIT session for one of these if you find you are gaining body fat more than muscle;
• On the next page is a description of a LISS and a HIIT cardio session to use as needed. Can be
done on bike or treadmill in the gym.
LISS vs HIIT CARDIO - 1
LISS CARDIO using Bike or Treadmill
• 5 minutes warm up
• Work at steady state (RPE scale 6/10, 60% of your max heart rate) for 30-45 minutes
Increase resistance on bike for intensive phases working at 100%; reduce resistance on bike for moving recovery
2. You have more flexibility than while cutting but the aim is still to eat 80-90% clean (unprocessed foods).
If you start to put on unwanted body fat, then increase the percentage of unprocessed foods you eat.
3. Stick to eating a balance of the different food groups – don’t just eat protein and carbs thinking you can
dispense with everything else. You need to eat a balanced diet including all food groups and essential
vitamins and minerals.
4. You need fats in your diet – in fact they are essential - but don’t start eating junk food high in animal fats.
Stick to olive oil, groundnut/peanut oil, coconut oil and canola/rapeseed oil for cooking and the usual
nuts, seeds and avocado for snacks.
5. A note for vegetarians – I understand my bulking plan works well for vegetarians (as they have told me!)
and I have included recommended quantities of typical veggie foods such as beans and lentils.
However, I am not an expert, and if a veggie it will be up to you to figure out what exactly works for you.
6. Above all, use common sense and get used to adjusting your diet depending on how you feel and
what the scales are saying.
7. Try not to listen to all the hype you will be bombarded with about what to eat and what not to eat. Stick
to basics, eating food as close to nature intended as much as possible!
Dispelling the Myth!
I have often talked about eating clean (to me this just means eating foods in their natural state without being
processed), but I have now started to avoid using this term as it seems to have become a popular phrase to cover a
gamut of eating habits including organic and vegetarian/vegan etc. I am not a vegetarian and I don’t go out my way
to eat organic foods. These are personal choices you can make for yourself and are undoubtedly healthy options!.
My diet largely comprises raw ingredients cooked plainly, and not food from packets, tins etc. There are
some exceptions where nothing has been added e.g. tin of tuna in water; 0% fat greek yogurt; tinned tomatoes;
cottage cheese; porridge oats. Always check packet before using, for added ingredients particularly sugar. Don’t
buy tins and packets with long lists of ingredients. If you buy tinned tomatoes for example, check the label and
make sure it says nothing but tomatoes! You will be surprised how much packaged food has sugar and salt added.
So I prefer now to call my diet, a Smart Diet. It’s common sense – to bulk
effectively just eat as much fresh food YOU need to make gains!
Other Important Stuff!
Prepare …at weekends or the day before – vital to ensure you always have the right food available. Shop
food in weekly in advance and have a weekly/bi-weekly cooking session. Most common way to get off
advance track is NOT having the right food on hand and resorting to buying something prepared
Cook Cook simply and avoid bought sauces. Recipes in this plan and on my website largely conform
plain! to my eating philosophy so can be used any time as long as you adhere to food weights
Drink lots Drink at least 2-2.5 litres of water per day depending on your activity level and what you eat.
of water! Remember though, your food provides some of your water requirement each day.
Cheat A weekly cheat meal provides the opportunity to indulge in whatever you fancy once a week and
Meal makes the rest of the week easier to stick to the basics.
Adapting the Meal Plan to YOUR Schedule
Examples of daily eating schedules are provided, showing a few different workout times. But it is easily
adapted for your own schedule – whatever it is – including shift work patterns. Just follow the guidelines
below:
a. Always have your first meal as soon as you get up – even if working out early, it’s important to fuel up
first. Leave 45 minutes minimum before working out. Ideally have your porridge AND some protein –
so if you don’t have time for eggs early in the morning, just mix a scoop of your favourite flavoured
whey protein into your porridge. Then have eggs post-workout.
b. For the rest of the day spread your meals and snacks out to fit your waking hours, always finishing off
with a protein snack such as cottage cheese or yogurt to keep your body fuelled up while asleep.
c. You will need to be eating about every 2-3 hours to consume the required quantity of foods
d. When you increase quantities of food eaten to increase mass gains, add to existing meals – this is
easier than trying to fit in another meal.
e. For those who have night shift schedules, it is still easy to follow the plan – just start YOUR day
whenever you get up and have breakfast…so if you get in from night shift and go straight to bed,
when you wake up say at 2pm, this is the time for breakfast. Then just shift all the other meals and
snacks to fit across your waking hours.
Food Quantities
All food quantities are provided as It may take some time to build up
uncooked (dry/raw). People ask to quantities of food needed for
me why I do it this way. It is actually achieving a successful bulk - so
simpler as foods vary in cooked do it gradually, especially if you
weight according to the amount of have been cutting and/or carb
water added or taken out. Rice cycling.
takes on water as cooked, so the Monitor yourself carefully. Build up the number of meals you
cooked weight will, by varying Weigh yourself first thing eat and the quantities in each
degrees, be more than the dry. in the morning before eating, meal until you are making gains of
Conversely, a potato baked in the ONCE a week, on SAME DAY, around 1-2lbs per week on
oven, dries out and will weigh less SAME SCALES, in the SAME PLACE. average. It can take 2-3 weeks to
than when raw. Otherwise you will be measuring get up to required quantities and
natural body weight fluctuations get into a steady routine.
(Note: Exception to this is beans which and not measuring like for like.
1 provide as quantities of cooked, tinned beans If after 4 weeks you have reached the
as this is the way beans are
most easily used) quantities recommended and you are
not gaining 1-2lbs per week, simply
increase the quantities of food you are
eating - see page 42 - and reduce the
amount of exercise (cardio) and rest
more.
If you find you are putting on too much
body fat, see page 41 for how to adapt
the plan.
Common Sense Eating
Substitute any of the protein or carb foods at any of your meals and snacks. If you have
chicken at lunchtime, try fish for dinner. If you have rice for lunch have sweet potato in the
evening.
Stick to recommended/unprocessed foods for 80-90% of the time. Use “Occasional/Other” foods
with caution – if you decide to eat a protein bar every day as a snack and start to put on too much
body fat, cut it out. Bread is an occasional food because of the level of processing and sugar
involved – even if eating wholemeal bread make sure it does not have high amounts of sugar
added.
It’s a common sense diet and the results you achieve WILL depend on how closely you stick to the basic
guidelines. Most people underestimate how much food they actually need to eat, to gain muscle mass.
Amounts needed depend on a number of factors which will be different for everybody – age,
metabolism, body type, lifestyle, starting point, etc. There is a big distinction for example between a 21
year old working on a construction site and a 35 year old office worker. You will need to take your own
personal circumstances into account BUT the philosophy is simple – energy in MUST exceed energy out
to reach your bulking goals.
Controlling Body Fat
Always take an action
for a specific period of time
You can make adjustments if you find you are putting on and monitor carefully to
see the effect. Don’t be
weight but too much of it is fat tempted to keep on
It is simple to do and just about taking steps until you find the right changing as you will never
figure out what works for
balance. After making each change, wait for one week at least you.
and then weigh yourself and assess impact. If you see a difference
then continue. If that step did not work then try another, assessing
after each and continuing until you get the desired results.
If you have been consuming more If you feel you have been sticking to
Alternatively, if it suits you better, try
than recommended quantities of the diet precisely, but you are still
introducing one Medium Carb Day
“Occasional” foods, or have been putting on more body fat than desired
per week throughout the plan (see
eating less than 90% according to then exclude carbs from one meal, in
example on page 48). Reintroduce
the diet, then make adjustments to the evening, each day for a week. If
a full day of eating if at anytime
get back closer to the plan. this works, do this again for
during the plan you feel you no
Remember, the more you stick to subsequent weeks, gradually adding
longer need to reduce body fat.
the exact diet the less likely you are back in the carbs until you strike the
to add unwanted fat. right balance.
Increasing Muscle Gains
Suggested
actions Always take an action
– but just follow these You can also make adjustments if you are not gaining desired muscle for a specific period of time
principles and use weight (1-2lbs is the desirable gain per week). Again it’s a simple and monitor carefully to
process – I find the most common mistake when people say they are see the effect. Don’t be
according to what
tempted to keep on
works for you. not getting the gains they want, is they are just not eating enough. changing as you will never
So if you are not gaining, then increase the quantities of protein and figure out what works for
you.
carbs you are eating (not fruit or anything processed as you will just be
adding more sugar).
Vegetables Grams
Other Grams
Green Vegetables (Broccoli, Green Up to 150g total in one
Cottage Cheese 200g Beans, Asparagus, Leeks, Kale, etc.) meal
0% Fat Greek Yogurt 150g Carrots 100g per day
Skim Milk (or Soy milk or 200- Tomatoes 120g per day
Almond milk) 250ml
Red/Green Peppers 100g per day
Other Foods and Portion Sizes per Meal
Carbohydrates Grams
Wholegrain Bread 2-3 slices Protein Portion
Wholegrain Pasta 75g Protein Bar e.g. Quest 1 bar
Wraps/Tortillas 1 large/2 small
* Beans and pulses are good sources of protein Beans/Pulses * Serving size
AND carbs so if using – one portion shown here,
provides approx. 1/2 a portion of protein and 1 Black beans/kidney beans and ½ tin of beans rinsed and
portion of carbs. (i.e. protein equivalent to 100g of other similar (cooked) drained
chicken & carbs equivalent to 75g of rice) Lentils 100g raw/dry
Daily Meal Plan (with a late evening workout)
Meat or Fish (Chicken, Beef, White Healthy Carb (Sweet Potato . Green veg or
1:30pm
Fish, Oily Fish) Wholegrain Rice etc) salad
Nuts or mixed seeds
3:30pm 1 portion of fruit
or avocado
Method
Ingredients (4 servings)
Method
Method
• Cut chicken into bite size pieces and put to one side
• Heat olive oil in non-stick pan and add the chopped
onion and peppers
• Cook until soft/slightly browned on a medium/high heat
• Add the chicken and salt/pepper
• Mix well and saute until browned (5 minutes)
• Add any other veg you are using, herbs or spices and
turn down heat
• Cover and cook for a further 10-15 minutes
• Divide into portions and store for 4 meals
Sweet Potato
Ingredients/Method:
Method
• Place a pan of water onto boil
• Trim the tenderstem broccoli to
remove any excess or thick stalk
• Once the water is boiling, add both
types of broccoli and cook for 4-6mins or until cooked
• Grill the chicken breasts for 5-6 minutes each side or until the chicken is cooked
• Boil the rice until cooked and drain
• In a separate pan, fry the peppers, onion, garlic, broccoli in approx 10ml of olive oil
• Add the rice, season and allow to cook for 4-5 minutes on a medium heat
• Place the rice onto a plate, add the chicken and any fresh herbs such as coriander
Marinated Chicken with Potatoes & Veg
Great meal to cook in advance in bulk – complete meal in one pan in the oven!
Method:
https://www.gymshark.com/uk
NOTE
DR Physique Limited accepts no liability for any injury, loss or damage resulting from physical
exercise. By following this plan you voluntarily assume the inherent risk of physical/ resistance
training. Should you suffer from any medical conditions, injuries or allergies, or should you be
in any doubt whatsoever, we advise you seek medical/professional advice immediately and
do NOT proceed to partake in any activity. Any supplements featured within the guides are
optional and must be taken in strict accordance with manufacturers’ recommendations. If
in any doubt always consult a doctor. Always ensure your technique is correct and train
within your own capabilities and observe any safety practices/code of conducts present
within your own gym.
Copyright
As with all our products our Lean Bulking 2017 Plan is subject to our standard terms and
conditions, disclaimer and protected by copyright, and as such any attempts to copy or
duplicate; issue copies; sell, rent or lend; show or communicate this plan to other members
of the public, is strictly prohibited.