(Fitness) DRPhysique Lean Bulking Plan April 2015

Copyright DR Physique Limited
Table of Contents
Diet & Supplements…………………………………………………………………….. 3

Resistance……………………………………………………………………………………. 12
Exercise Photos …………………………………………………………………………… 33
Cardio………………………………………………………………………………………….. 40
Abs………………………………………………………………………………………………. 42
Recipes………………………………………………………………………………………... 47
Discounts…………………………………………………………………………………….. 52

DIET
Copyright DR Physique Limited Ross Dickerson (@DickersonRoss)

Diet Overview
The diet comprises a daily eating schedule that you will follow throughout the plan.
However, it is important you get to know your body, and that you can make adjustments if you
find you are putting on too much body fat.
There are three steps you can take to control body fat increases, trying them in steps until you
find the right balance for you.
Step 1: Exclude carbs from the Small Protein Snacks every day
Step 2: Introduce one Low Carb Day each week
Step 3: Introduce two Low Carb Days each week
Be aware of how these changes impact your body and use these methods to keep control
throughout the plan, introducing the steps as needed, or going back to the original diet plan as
they have the desired effect.
Mix up the foods in the plan, but keep it as close to what I recommended as possible to
maximise your results.
The times are suggested and to be used where possible, but can be adapted for differing
lifestyles - fitting all the food in is the most important aspect of the diet.

General Diet Tips
• Use the daily food plan as your guide, when to put carbs in and take them out.
• To give your body a break and make the program more enjoyable allow yourself a cheat meal once a
week e.g. a pizza, lasagne, or cheeseburger, with a dessert, for lunch or dinner.
• Remember it is always easier to prepare your food for each day. I know how easy it is to end up buying
something “off-plan” because it’s convenient!
• Remember to always keep it CLEAN – you want the gains to be muscle not fat!
• Avoid sauces as much as possible as a they carry a lot of fat, sugar and salt – make your own without
the additives – see my recipes for some examples.
• Mix up meats, fish, vegetables, nuts, & carbs but keep red meat to twice a week max and always
healthy natural foods.
• Keep the protein lean (chicken, turkey, pork and beef with fat trimmed off, tuna)and the vegetables
green.

Food Types and Recommended Portion Sizes
Grams Meat & Fish Grams uncooked for

Carbohydrates a meal (a snack)
uncooked
Oats 50g Chicken (no skin) 200g (100g)
Wholegrain Rice/Pasta 65-75g Turkey 200g (100g)
Quinoa 75g Pork (trimmed of fat) 200g (100g)
Potato (raw peeled) 200g Lean Beef (trimmed of fat) 150g (75g)
Sweet Potato (raw unpeeled) 200g Lamb (trimmed of fat) 150g (75g)
Ryvita or Oat Cakes 2 pieces Oily Fish (Salmon, tuna, trout,

175g (100g )
etc.)
Vegetables Grams White Fish (Cod, bass, plaice,
uncooked 200g (100g)
tilapia, halibut, haddock, etc.)
Green Vegetables (Broccoli, Green 300g
Fruit & Nuts Approx.
Beans, Asparagus, Leeks, Kale, etc.)
Portions
Carrots 100g
Apple, Pear. Peach, Orange 1 medium
Tomatoes 200g
Berries 150g
Red/Green Peppers 100g
Melon – all types 120g
Other Grams Grapefruit ½ large
Cottage Cheese 250g Nuts (Almonds, Cashews, etc.) 30-50g
0% Fat Greek Yogurt 150g Mixed Seeds 25g

Supplements
This is how I use supplements for maximum effect while bulking. I have developed this plan from trying out different
combinations and this is the way that I find works best.
MORNING (MEAL 1 / BREAKFAST)

• Mix 1 scoop of chocolate whey protein or chocolate casein with porridge oats. Mix with 50% water and 50% skimmed
milk. Add a few almonds for variety.
POST WORKOUT SHAKE

• 1 scoop of whey protein with water. If you are a hard gainer, mix 1 scoop of whey protein with 1 scoop of a clean
weight gainer (e.g. Accumulate from i-Supp) and water.
PRE- AND POST-WORKOUT

• BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout
LATE NIGHT SNACK BEFORE BED

• 1 scoop of chocolate casein with water.
TIPS
• DON’T overdo the protein shakes as it is a waste – better to gain weight with natural foods.
• Post-workout shake: Depending on what time you train will dictate when you have this. Simply swap the shake for whatever
meal is around the time of your session and have the other meal at another time.
• Make sure you are having protein shakes mainly on training days and post workout.

Daily Eating Schedule
Meal/Example Times
Meal 1: (7.30am) Oats mixed with Whey Protein Shake (and weight gainer if needed) + water/skim milk
Snack: (10am) Nuts (Almonds) + Fruit (Apple) + Protein (4 Egg whites, 2 Egg yolks)
Small Protein Snack: (11.30am) Chicken Breast + Healthy Carbs
Meat or Fish (Chicken, Beef, White Fish, Oily Fish)
Meal 2: (1pm) + Healthy Carb (Sweet Potato . Wholegrain Rice, Wholemeal Pasta, Cous Cous)
+ Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Snack: (3pm) Nuts (Almonds) + Berries (Blueberries best)
Small Protein Snack: (5pm) Turkey Breast + Healthy Carbs
Pre-workout/ Pre: BCAAs

Post Workout Post: Protein Shake + BCAAs
Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3: (8.30pm) Healthy Carb (Sweet Potato, Wholegrain Rice, Wholemeal Pasta, Cous Cous)
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Late Night/Pre-Bedtime: Casein shake/Slow Release

Note: Substitute one meal a week with a cheat meal
Low Carb Day – Introduce once a week if gaining too much
body fat, and potentially a second day if needed
Meal/Example Times
Meal 1: (7.30am) Oats mixed with Whey Protein Shake (and weight gainer if needed) + water/skim milk
Snack: (10am) Nuts (Almonds) + Fruit (Apple) + Protein (4 Egg whites, 2 Egg yolks)
Small Protein Snack: (11.30am) Chicken Breast
Meat or Fish (Chicken, Beef, White Fish, Oily Fish)

Meal 2: (1pm)
+ Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Snack: (3pm) Nuts (Almonds) + Berries (Blueberries best)
Small Protein Snack: (5pm) Turkey Breast
Pre-workout/ Pre: BCAAs

Post Workout Post: Protein Shake + BCAAs
Meat or Fish (Chicken, Beef, White Fish, Salmon)

Meal 3: (8.30pm)
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Late Night/Pre-Bedtime: Casein shake/Slow Release

Additional diet and recipe tips
• I use cottage cheese to liven up a dry uninteresting meal or snack – onion and chives is a good one
• Keep variety in your eating – there are plenty of ways to liven up the basic diet. I have included a few
examples at the end of this section or visit my website for more recipes, updated regularly
• However, keep the majority of meals quite plain – e.g. always have a plain mid-day meal without
sauces, but use one of my recipes for the evening
• Shop for all your key ingredients each week so you can always pull together a meal at short notice
• Food list on next page includes majority of the ingredients you will need to make my recipes
• Don’t be afraid to make substitutes in recipes, (as long as clean and within your daily allowances)
• Cravings can be especially difficult in the evenings - try cup of tea (green, camomile, peppermint, etc –
or even regular English Tea) to curb the desire to go off plan

Ingredients for recipes on website
Fresh or dried ginger

Chicken breasts
Fresh or dried basil, coriander
Turkey breasts Olive Oil/Coconut Oil
Lean braising/stewing steak
Green Veg (Broccoli, Green
For stir-fry:
Beans, Kale, Carrots, Asparagus,
Wholegrain Rice Soy Sauce
Spinach, Sugar Snap Peas)
Quinoa Oyster Sauce
Sweet Potatoes Rice wine
Blueberries (or other berries)
Plain oats Sesame oil
Melon
Apples/Pears/Peaches
Fillets of white fish For curry:
Lemon
Fillets of trout, salmon Cumin
Eggs Turmeric
Tomatoes Madras Curry Powder
Cottage Cheese
Lettuce
0% Fat Greek Yogurt
Spring Onions
Chillis Tea – Regular, Camomile,
Nuts – Almonds, Cashews
Garlic Peppermint
Dried apricots
Onions

RESISTANCE

Resistance – Read these notes before starting the plan
Important Information about Weights to Use:
• Recommended weights to use are not included as part of this plan as it will vary for everyone.
• Work to failure at the number of Reps shown for each exercise.
• You may need to try a few different weights to begin with until you get familiar with your body’s
limits.
• After the 1st and 2nd Hypertrophy weeks, make a note of the weights you have used and make sure
on the next Hypertrophy weeks you are increasing the weights. Continue this progress throughout
the plan.
• IMPORTANT: In Strength weeks, where Reps are 8,6,4,8,6,4 for each Set, start with lighter weight,
increasing the weight as reps decrease – 8,6,4. Then go back to the lighter weight and repeat,
increasing the weight as reps decrease – 8,6,4. On each set do not lift to failure but 1-2 reps short of
failure.
Tempo:
This program is all about tempo – make sure you are especially strict on form and tempo each week. The
Rest Pause technique described should only be used to squeeze out the last few reps. The program is not
about how much you are lifting – focus on form over weight.
Example:
• 1-1-4 ( Bench Press: 1 second lifting the weight, 1 split second at the top, then a 4 second
controlled movement down)
• 2-1-2 ( Bicep Curls: 2 seconds up, split second at the top, then 2 seconds down)
Rest Pause:
Reaching failure and allowing a few seconds for recovery to hit desired reps while maintaining good form.
Resistance – Summary Schedule of Training
12 Week Plan cycling Strength with Hypertrophy. The aim of the Strength weeks is Plan
Week Routine
to enable you to push a heavier weight through your Hypertrophy reps.
• Each of 4 routines are described on the following pages : Strength 1 and Strength 2 , and 1 Strength 1
Hypertrophy 1 and Hypertrophy 2.
• In the right-hand column on this page, is the 12 week schedule showing which routines to 2 Hypertrophy 1
perform each week.
• Each week has 4 days of weight training. One day is reserved for a Weighted Abs routine and 3 Hypertrophy 2
on the remaining 2 days LISS cardio can be performed on one and rest the other.
4 Strength 2
Example of best combination of muscle groups together on each training day:
Strength 1 Strength 2 5 Hypertrophy 1
Day 1- Upper Body A Day 1- Upper Body A
Day 2 – Lower Body A Day 2 – Lower Body A
Day 3 - Weighted Abs Day 3 - Weighted Abs 6 Hypertrophy 2
Day 4 – Upper Body B Day 4 – Upper Body B
Day 5 – Lower Body B Day 5 – Lower Body B 7 Strength 1
Day 6 or Day 7 – LISS & Rest Day 6 or Day 7 – LISS & Rest
8 Hypertrophy 1
Hypertrophy 1 Hypertrophy 2
Day 1- Chest and Biceps Day 1- Quads and Hams
Day 2 – Quads and Hams Day 2 – Chest and Triceps 9 Hypertrophy 2
Day 3 - Weighted Abs Day 3 - Weighted Abs
Day 4 - Back and Triceps Day 4 – Back and Biceps 10 Strength 2
Day 5 – Shoulders Day 5 or Day 6 – Shoulders
Day 6 or Day 7 – LISS & Rest Day 6 or Day 7 – LISS & Rest
11 Hypertrophy 1
The Calfs Routine at the end of the Resistance section can be added in at the end of any gym
session 2-3 times a week. Rotate the 3 sessions. 12 Hypertrophy 2
STRENGTH 1

Strength 1: Upper Body A
Exercise Sets Reps Tempo Rest
Flat Bench Press 6 8,6,4,8,6,4 1-1-4 90
T-Bar Row 6 8,6,4,8,6,4 1-1-4 90
Military Press 3 5 1-1-4 90
Lat Pull Down 3 5 1-1-4 90
Strength 1: Lower Body A
Squats 6 8,6,4,8,6,4 1-1-4 90

Stiff Leg Deadlifts
6 8,6,4,8,6,4 1-1-4 90
(slight bend in knee)
Leg Press 3 5 1-1-4 90
Leg Curls 3 5 1-1-4 90

Strength 1: Upper Body B
Military Press 6 8,6,4,8,6,4 1-1-4 90

Weighted Pull Ups/Lat
6 8,6,4,8,6,4 1-1-4 90
Pull Down
Flat Bench Press 3 5 1-1-4 90
T-Bar Row 3 5 1-1-4 90
Strength 1: Lower Body B

Stiff Leg Deadlifts
6 8,6,4,8,6,4 1-1-4 90
Squats 6 8,6,4,8,6,4 1-1-4 90
Leg Press 3 5 1-1-4 90
Leg Curls 3 5 1-1-4 90

STRENGTH 2

Strength 2: Upper Body A
Decline Bench Press/DB 6 8,6,4,8,6,4 1-1-4 90
Bent Over Row 6 8,6,4,8,6,4 1-1-4 90
DB Shoulder Press 3 5 1-1-4 90
Weighted Pull Ups 3 5 1-1-4 90
Strength 2: Lower Body A
Squats 6 8,6,4,8,6,4 1-1-4 90

Stiff Leg Deadlifts
6 8,6,4,8,6,4 1-1-4 90
Front Squats/Leg Press 3 5 1-1-4 90
Leg Curls 3 5 1-1-4 90

Strength 2: Upper Body B
DB Shoulder Press 6 8,6,4,8,6,4 1-1-4 90

Weighted Pull Ups/Lat
6 8,6,4,8,6,4 1-1-4 90
Pull Down
Decline Bench Press/DB 3 5 1-1-4 90
Bent Over Row 3 5 1-1-4 90
Strength 2: Lower Body B

Stiff Leg Deadlifts
6 8,6,4,8,6,4 1-1-4 90
Squats 6 8,6,4,8,6,4 1-1-4 90
Lying Leg Curls/
3 5 1-1-4 90
Normal Leg Curls
Front Squats/Leg Press 3 5 1-1-4 90

HYPERTROPHY 1

Hypertrophy 1: Chest
DB Incline Press 4 8-10 2-1-2 90
DB Flat Press 3 8-10 2-1-2 90
DB Incline Fly 3 8-10 1-1-4 90
Weighted Dips 4 8-10 2-1-2 90
Cable Fly 3 8-10 1-1-4 90
Hypertrophy 1 : Biceps
Olympic Bar Curls 4 8-10 2-1-2 90

DB Single Arm
3 8-10 2-1-2 90
Preacher Curls
Cable Rope Curls 3 8-10 1-1-4 90

Hypertrophy 1 : Quads
Squats 4 8-10 2-1-2 90

Front Squats/
3 8-10 2-1-2 90
Leg Press
Leg Extensions 3 8-10 1-1-4 90
Leg Press 3 8-10 2-1-2 90
Hypertrophy 1 : Hams
Dead Lifts 4 8-10 2-1-2 90
Leg Curls 3 8-10 1-1-4 90

DB Walking 8-10 each
3 1-0-1 90
Lunges leg

Hypertrophy 1 : Back
Bent Over Row 4 8-10 2-1-2 90

Weighted Pull
4 8-10 2-1-2 90
Ups/Lat Pull Down
T-Bar Row 3 8-10 2-1-2 90
Close Grip Pull
3 8-10 2-1-2 90
Down
DB Pull Overs 3 8-10 2-1-2 90
Hypertrophy 1 : Triceps

Weighted Bench
4 8-10 2-1-2 90
Dips
Skull Crushers 3 8-10 2-1-2 90
Cable Rope
3 8-10 1-1-4 90
Extensions

Hypertrophy 1: Shoulders & Traps

Close Grip Military
4 8-10 2-1-2 90
Press
DB Shoulder Press 3 8-10 2-1-2 90
Lateral Raises 3 8-10 1-1-4 90
Upright Row 4 8-10 2-1-2 90
Rear Delt Raises 3 8-10 1-1-4 90

Olympic Bar
3 8-10 2-1-2 90
Shrugs

HYPERTROPHY 2

Hypertrophy 2 : Quads
Squats 4 10-12 2-1-2 90
Leg Extensions 3 10-12 1-1-4 90

Front Squats/
4 10-12 2-1-2 90
Leg Press
10-12 each
Lunges 3 2-1-2 90
leg
Hypertrophy 2 : Hams
Dead Lifts 4 10-12 2-1-2 90
Leg Curls 3 10-12 1-1-4 90

Hypertrophy 2: Chest

Decline Bench
4 10-12 2-1-2 90
Press/DB
Flat DB Fly 3 10-12 1-1-4 90
DB Flat Press 3 10-12 2-1-2 90
Weighted Dips 4 10-12 2-1-2 90
Cable Fly 3 10-12 1-1-4 90
Hypertrophy 2 : Triceps

Seated Overhead
4 10-12 2-1-2 60-90
DB Extensions
Cable Straight Bar
3 10-12 1-1-4 60-90
Extensions

Hypertrophy 2 : Back

Weighted Pull
4 10-12 2-1-2 90
Ups/Lat Pull Down
T-Bar Row 4 10-12 2-1-2 90
Lat Pull Down 3 10-12 1-1-4 90

10-12 each
One Arm Row 3 1-1-4 90
arm
Upper Back Row
3 10-12 2-1-2 90
Machine
Hypertrophy 2 : Biceps

EZ Normal Grip
4 10-12 2-1-2 90
Curl
Seated DB Curls 3 10-12 1-1-4 90

Hypertrophy 2 : Shoulders & Traps
Arnold Press 4 10-12 2-1-2 90
Lateral Raises 4 10-12 1-1-4 90
DB Shoulder Press 3 10-12 2-1-2 90
Rear Delt Raises 3 10-12 2-1-2 90
Front Raises 3 10-12 1-1-4 90

Smith Machine/
3 10-12 2-1-2 90
DB Shrugs

CALFS

Calfs
Perform a session 2-3 times a week, rotating sessions, adding to end of your workout
WARM UP Leg Press Calf Raises 3 No Failure increasing weight each set
Session 1 Leg Press Calf Raises 4 10-12 1-1-4 90
Calf Raise Machine 4 12-15 2-1-2 90
Session 2 Leg Press Calf Raises 5 10 2-1-2 90
Calf Raise Machine 5 10 2-1-2 90
Session 3 Calf Raise Machine 4 12-15 2-1-2 90

Superset
Leg Press Calf Raises 4 12-15 2-1-2 90
Calf Raise Machine 15 drop
2 1-0-1 90
(Drop Sets) (total 30)

Exercise Guide - Legs

Exercise Guide - Chest

Exercise Guide - Chest

Exercise Guide - Triceps
Skull
Weighted Crushers
Tricep Dips

Exercise Guide - Back

Exercise Guide - Back

Exercise Guide - Shoulders

CARDIO

Perform 1-2 Low Intensity cardio sessions per week to help overall fitness levels and
burn through unwanted fat. Use if gaining too much body fat. If you are playing
sports this counts as one of your LISS sessions.
• You can do these on the bike, rower, or treadmill. Vary the machine used.
• 5 minutes warm up, then work at steady state (RPE scale 6/10, 60% of your max heart rate) for 30-45
minutes
TIPS
• If you start to put on too much fat, swap 1 or 2 low intensity sessions for a high intensity session, see
below.
• Cardio routine can be done on rest day, abs day or after a workout
High Intensity cardio to use instead of Low Intensity - once or twice a week
• 5 minutes warm up, then into 30 seconds working at 100% turning the resistance up if possible
• Follow with 1 minute moving rest turning down resistance.
• Repeat this for 20 min with a 5 min cool down.

ABS

Introduction
One Weighted Abs session per week
Weighted Abs
There are 3 routines, Week 1, Week 2 and Week 3. Perform them in this order for the 12
weeks of the plan: 1, 2, 1, 2, 1, 2, 3, 1, 2, 3

Weighted Abs
Week 1
Exercise Sets Reps

Hanging Leg Raises
Week 1 4 8-10
(weighted)
In Week 1 keep the eccentric part of the Hanging Leg raises
3 8-10
exercises slow and controlled ( 3-4 sec with Twists
eccentric, 1 sec concentric) Cable Rope Crunch 4 8-10
Really focus on keeping form strict and Decline Bench 12-15 each
3
using your abdominals to lift the weight Oblique Crunch side
not other parts of your body such as the Abs Machine 3 10-12
hip flexors when performing Hanging Leg
Raises. 60 seconds between
sets;
Rest - -
90-120 seconds
between exercises

Weighted Abs
Week 2
Exercise Sets Reps
Hanging Leg Raises
Week 2 4 10 each side
with Twists
Decline Bench 12-15
In Week 2 the reps have increased so the 4
Oblique Crunches each side
eccentric changes to roughly the average
12-15
working pace (2 sec eccentric, 1 sec Hanging Leg Raises 3
each side
concentric)
Cable Rope Crunch 3 20
Be strict with tempo as it’s key to keeping it
fresh and constantly be putting new loads on Abs Machine 3 25-30
the abdominal area. 60 seconds between
sets;
Rest - -
90-120 seconds
between exercises

Weighted Abs
Week 3 Exercise Sets Reps
Week 3
In Week 3, two Supersets are introduced. This
will really get your blood pumping and heart Hanging Leg Raises
4 15-20
racing. Superset
with Twist
Decline Bench
4 15-20
Both exercises must be performed straight Oblique Crunches
after each other with a slight rest in between
Hanging Leg Raises 3 12-15
each set (Both the eccentric and concentric Superset
part of the exercises need to be around 1 sec).
Cable Rope Crunch 3 15-20
Triple Drop Set: Perform 15-20 reps and then Triple Drop
Abs Machine 3 15-20
drop the weight and perform a further 15-20 Set
reps, then rest for 60 secs. Repeat for 3 sets. 60 seconds between
Work to failure on both parts of the drop set. sets;
Rest - -
90-120 seconds
It is really important that you focus on the between exercises
technique of each exercise to make sure you
are giving the abdominal area an efficient
workout.

RECIPES

Rainbow Trout with Lemon and Parsley
Well this is hardly a recipe it's so quick & simple... but another
idea and very healthy. Trout is low in fat (a third of the fat of
salmon) and low in calories. Great source of iron, calcium,
selenium and vitamins A, B1, B2, B6 and B12.
Ingredients: (Serves 1-2)

- 2 fresh fillets of rainbow trout (1 fillet - approx 100-120g
cooked so adapt as needed)
- Juice of half lemon
- Fresh parsley chopped
- Salt and pepper to taste
- 2 teaspoons of olive oil
Sprinkle fillets with salt and fresh ground black pepper

Heat oil over medium high heat in a non stick pan
When hot add the fillets and cook for 1 minute each side
Add lemon juice and once sizzling, add parsley and turn heat
down and cook for another 2 minutes
Serve with favourite veg - in photo, sweet potato mash, purple
sprouting brocolli and carrots
Variations: add a few prawns for extra protein content

Chicken and Cashew Nut Stir-Fry
You can play around with the ingredients, throw in more veg,, add more or less chilli, and use the amount of chicken according to your
dietary needs.(As with the other recipes the quantities are approximate for one serving).
Ingredients:
150g chicken breast cut into bite size pieces
small handful of raw unsalted cashew nuts
1/2 a medium sized onion cut into 4-6 large pieces
thumb nail sized piece of ginger chopped or crushed
fresh chlili to taste (I used half a medium-hot chilli - I like it quite spicy)
fresh coriander chopped
1 tablespoon olive oil (or groundnut oil)
Marinade - 1/2 teaspoon cornflour plus 1 dessert spoonful soy sauce
Cooking sauce - 2 teaspoons white wine vinegar; 1/4 teaspoon sugar; 2 teaspoons
dry/medium sherry; dessert spoon water.
Mix soy sauce and cornflour for marinade and add to pieces of chicken breast in a shallow bowl. Leave 10 minutes.
Mix ingredients for cooking sauce in small bowl and put to one side.
Heat wok over medium-high heat and then add the oil.
When oil is hot, add cashew nuts and lightly toss for 30 seconds or until light brown. Remove with slotted spoon and put to one side.
Keep oil very hot and add marinated chicken; stir fry for about 3 minutes, turning frequently. Remove chicken and put to one side.
Add onion, chilli and ginger to wok (you may need an extra teaspoon of oil) and stir fry until onion slightly soft.
Return chicken to the wok along with the cooking sauce and bring to boil.
Cover and turn heat right down - simmer for a few minutes to ensure chicken fully cooked and let flavours mingle.
Finally add cashew nuts and a small handful of chopped coriander.
Serve with rice or noodles.
TIPS:
If you are not using non-stick pans, use a wok if you can as chicken sticks easily, and keep your wok seasoned by wiping over with a few
drops of oil after every time it is washed.
Groundnut oil (peanut oil) is great for cooking chicken.
Make sure oil is really hot when the chicken is added but turn down once the chicken has sealed on all sides.
Curried Chicken Stew
Ingredients: (2 servings)
Ingredients: (2 portions)
2 teaspoons olive oil
2 skinless chicken breasts, cut into 1" pieces
1/2 green pepper chopped
2 large tomatoes chopped (skinned too if you prefer)
1 small onion chopped
2 garlic cloves, chopped or crushed
1 teaspoon curry powder
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
pinch of ground ginger
salt and black pepper to taste
1 tablespoon plain non-fat yoghurt
1 tablespoon fresh chopped coriander
TIPS:
• Even better prepared in larger quantities for use throughout the
week, as curries get better after maturing for a day or two! It will take
- Heat oil in non-stick pan over medium heat
a bit longer - the prep, and cooking time to make sure the chicken is
- Add onion, garlic and pepper, and saute for 2 mins
well cooked - but it being there after work to eat right away is a
- Add chicken and saute until browned, about 5 minutes
welcome sight. Adapt quantity of chicken according to diet plan and
- Add the rest of the ingredients except yoghurt and coriander
your specific protein needs,
- Bring to a boil, then reduce heat and simmer for 15 minutes
• For the larger portion version you may need to remove the
- Remove from the heat and stir in yoghurt and coriander
onion/pepper/garlic from the pan after it is sauteed for 2-3 mins and
(Note: if making in advance for the week leave this until just
keep to one side while browning the chicken in batches
before serving)
• Improvise and adapt - in the photo below dealing with a large portion
Serve with wholegrain/brown rice or cous cous for a change.
for the week, I didn't have enough fresh tomatoes so used a tin of
chopped tomatoes; also, I used a Madras curry powder for added
spice
Pomegranate Pork Steaks
Pork is a great meat choice as really low in fat. This recipe does use some fruit and honey, therefore adding some
sugar to your diet, but the quantity per serving is quite small. One pork steak weighed nearly 150g cooked.
Ingredients (serves 4):

4 pork loin steaks, trimmed of excess fat
tablespoon olive oil
1/2 pomegranate
juice of 1/2 orange
1 dessert spoon honey
2 teaspoons mustard (English or Dijon)
sprinkle of hot chilli powder to taste
2 cloves garlic crushed
- Squeeze the 1/2 pomegranate to extract as much juice as possible and use all the seeds
- Mix this with the juice from the orange, honey, mustard, crushed garlic and hot chilli powder
- Mix well and coat pork cutlets
- Leave to marinate for up to an hour.
- Heat oil in non-stick pan over quite a high heat
- Shake off excess marinade and pan fry pork steaks for 4-5 minutes each side until nicely browned
- Add marinade to pan and turn down heat, cooking for a further 7-8 minutes, or until sauce has reduced so there
is one spoonful per steak.

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(Fitness) DRPhysique Lean Bulking Plan April 2015

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Diet & Supplements…………………………………………………………………….. 3

Copyright DR Physique Limited

Copyright DR Physique Limited Ross Dickerson (@DickersonRoss)

Copyright DR Physique Limited

Copyright DR Physique Limited

Grams Meat & Fish Grams uncooked for

Wholegrain Rice/Pasta 65-75g Turkey 200g (100g)

Quinoa 75g Pork (trimmed of fat) 200g (100g)

Ryvita or Oat Cakes 2 pieces Oily Fish (Salmon, tuna, trout,

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MORNING (MEAL 1 / BREAKFAST)

POST WORKOUT SHAKE

PRE- AND POST-WORKOUT

LATE NIGHT SNACK BEFORE BED

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Small Protein Snack: (11.30am) Chicken Breast + Healthy Carbs

Meat or Fish (Chicken, Beef, White Fish, Oily Fish)

+ Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Snack: (3pm) Nuts (Almonds) + Berries (Blueberries best)

Small Protein Snack: (5pm) Turkey Breast + Healthy Carbs

Pre-workout/ Pre: BCAAs

Meat or Fish (Chicken, Beef, White Fish, Salmon)

Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Late Night/Pre-Bedtime: Casein shake/Slow Release

Copyright DR Physique Limited

Small Protein Snack: (11.30am) Chicken Breast

Meat or Fish (Chicken, Beef, White Fish, Oily Fish)

Snack: (3pm) Nuts (Almonds) + Berries (Blueberries best)

Small Protein Snack: (5pm) Turkey Breast

Pre-workout/ Pre: BCAAs

Meat or Fish (Chicken, Beef, White Fish, Salmon)

Late Night/Pre-Bedtime: Casein shake/Slow Release

Copyright DR Physique Limited

Copyright DR Physique Limited

Fresh or dried ginger

Copyright DR Physique Limited

Copyright DR Physique Limited Ross Dickerson (@DickersonRoss)

Copyright DR Physique Limited Ross Dickerson (@DickersonRoss)

Exercise Sets Reps Tempo Rest

Flat Bench Press 6 8,6,4,8,6,4 1-1-4 90

T-Bar Row 6 8,6,4,8,6,4 1-1-4 90

Military Press 3 5 1-1-4 90

Lat Pull Down 3 5 1-1-4 90

Strength 1: Lower Body A

Exercise Sets Reps Tempo Rest

Squats 6 8,6,4,8,6,4 1-1-4 90

Leg Curls 3 5 1-1-4 90

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Exercise Sets Reps Tempo Rest

Military Press 6 8,6,4,8,6,4 1-1-4 90

T-Bar Row 3 5 1-1-4 90

Strength 1: Lower Body B

Exercise Sets Reps Tempo Rest

Leg Press 3 5 1-1-4 90

Leg Curls 3 5 1-1-4 90

Copyright DR Physique Limited

Copyright DR Physique Limited Ross Dickerson (@DickersonRoss)

Exercise Sets Reps Tempo Rest

Decline Bench Press/DB 6 8,6,4,8,6,4 1-1-4 90

Bent Over Row 6 8,6,4,8,6,4 1-1-4 90

DB Shoulder Press 3 5 1-1-4 90

Weighted Pull Ups 3 5 1-1-4 90