Lean Bulking Series III

16 Week Plan
For Guys
December 2015
Table of Contents

Section Page
Introduction from Ross 3
My Bulking Philosophy 4
Resistance Training 5

Weighted Abs 31

Cardio 35
Diet 37
Supplements 51
Recipes 52
Offers 61
Ts & Cs 64
Introduction from Ross

Time for a new bulking plan! Same principles as ever apply – clean, healthy diet and hard work – but
an all new training regime PLUS new feature of links to videos of me doing every exercise, with tips
on technique and variations you can add along the way to mix up your training. This will keep it fresh
for you and ensure you are getting the most out of your program!!

You will find my diet follows my tried and tested formula – simple but effective! I have added in a
few ideas for things you can eat to make your diet more interesting. You have more flexibility when
you are bulking, but to avoid excess fat gains it’s still all about keeping it clean.

Enjoy this new workout schedule and make every set count!
My Bulking Philosophy

My approach is simple and

DIET common sense and it
TRAINING

CONSISTENCY
• Eat smart – if not works. Not just for me but
gaining, eat more • Be the hardest working anyone who has completed
• 90% unprocessed person in your gym one of my bulking plans
• Polysaturated fats • Constantly push yourself faithfully.
• Clean carbs further – don’t expect
• Pure protein sources more without giving CONSISTENCY can make all
• Green veg & fruit for more the difference so stick to
vitamins & minerals • Every rep & set counts the plan and don’t be
• Find foods that work for • Always SAFE form distracted by what you see
you - stick with them or hear from other people
or on the internet!
 RESISTANCE TRAINING

A completely new regime for your bulk – with added opportunity for bringing variety to
your workout as you go through this 16 week program. Every exercise links directly to a
video where I demonstrate the exercise and make suggestions for making the most of your
sessions and mixing up your training.
Summary of Training Program

This training regime is my personal favourite for bulking and is what I used on my most
recent bulk. There are 4 separate weekly routines and the theme of this program is
progressing through a series of hypertrophy routines, gradually increasing the intensity
throughout the 16 weeks. When you first start the program, don’t overdo the weights you
are lifting, and gradually build your weights making it more challenging over time.
 How to use Training Plan

Week 1 Week 2 Week 3 Week 4

• Follow this guide over the 16 weeks

• Each of the separate programs are Program 1 Program 2 Program 1 Program 2

detailed on following pages

• Each page contains one session’s Week 5 Week 6 Week 7 Week 8

exercises

• Each exercise is “clickable” and will take Program 3 Program 4 Program 3 Program 4
you to a video of me doing that exercise,
providing you tips and also variations to
mix up your training Week 9 Week 10 Week 11 Week 12

• The link will take you the video on my Program

Program 1 Program 2 Program 1
website 2
• If using on iPhone/iPad ensure plan is
Week 13 Week 14 Week 15 Week 16
saved to iBooks

Program 3 Program 4 Program 3 Program 4

 Snapshot of your week for each program

PROGRAM 1 PROGRAM 2 PROGRAM 3 PROGRAM 4

Monday Quads & Calfs Monday Quads & Hams Monday Quads & Hams Monday Back & Biceps

Tuesday Chest & Triceps Tuesday Chest & Triceps Tuesday Chest Tuesday Quads & Calfs

Wednesday Weighted Abs Wednesday Weighted Abs Wednesday Weighted Abs Wednesday Weighted Abs

Thursday Back & Hamstrings Thursday Back & Biceps Thursday Back Thursday Chest & Shoulder

Friday Shoulders & Biceps Friday Shoulders & Traps Friday Hams & Calfs
Friday Shoulders & Traps
Saturday LISS Cardio/ Saturday LISS Cardio/ Saturday LISS Cardio/
Saturday Arms & LISS Cardio
Weighted Abs Weighted Abs Weighted Abs
Sunday Rest Sunday Rest Sunday Rest Sunday Rest

Note: This is flexible and you can swap around your days as long as you keep some structure and routine. LISS cardio should
be done 1-2 times a week to regulate body fat (see page 35) and I have suggested you do one of these at the weekend. The
other one can be done after a weights session but fit both sessions in whenever suits you. In this program I have suggested
doing weighted abs twice a week for those who want to focus on growing their abdominal muscles.
Important Information Before you Start

Weights to Use and Working to Failure:

• Recommended weights to use are not included as it will vary for everyone. You may need to try a few different
weights to begin with until you get familiar with your body’s limits.
• Work to failure except during warm-up. This means to use a weight that gets you to failure (i.e. not being able
to lift any more), at the number of reps stated for each exercise.
• During warm-up don’t work to failure as you are just aiming to get the blood flowing through your muscles i.e.
pick a weight you are comfortable with - less than you would normally use, and lift for however many reps that
will get you to about 3 reps from when you think you would fail. Slightly increase the weight in each warm-up
set.
• As you go through the plan the weights you lift will increase but the number of reps stays the same.
• Rest 60-90 secs between Sets and 2-3 minutes between Exercises
Tempo:
Make sure you keep your form safe and adhere to the tempos 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.
• 1-0-4 ( Bench Press: 1 second lifting the weight, 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 5-15 seconds for recovery to hit desired reps while maintaining good form.
PROGRAM 1
Program 1 – Quads & Calfs

Exercise Sets Reps Tempo

Warm Up Leg Extension 2 No failure
Squats 2 No failure
Quads Squats 4 10,8,6,10 1-1-2
Leg Extension 4 8 1-1-4
Leg Press 3 6 1-1-2
Wide Static Olympic Bar Lunges 3 6 each leg 1-0-2
Single Leg Extensions 3 10 each leg 1-1-4
Close Stance Smith Machine Squats 3 10 1-1-2
Calfs Seated Calf Machine 4 10 1-1-2
Leg Press Calf Raises 4 12 1-1-2

CLICK ON EXERCISES TO WATCH VIDEO!

Program 1 – Chest & Triceps

Exercise Sets Reps Tempo

Warm Up Bench Press 3 No failure
Chest Bench Press 4 10,8,6,10 1-1-2
Flat Bench DB Fly 4 8 1-1-4
Incline Machine Press (or Smith) 3 6 1-1-2
Incline Cable Fly 3 8 1-1-4
Machine Chest Press 3 6 1-1-2
Machine Fly 3 8 1-1-4
Triceps DB Skull Crushers 4 8 1-1-2
Cable Rope Extensions 4 4 1-1-4

CLICK ON EXERCISES TO WATCH VIDEO!

Program 1 – Back & Hamstrings

Exercise Sets Reps Tempo

Warm Up Deadlifts 3 No failure
Back Deadlifts 4 10,8,6,10 1-1-2
Wide Grip Pull Ups 4 6 1-1-2
Straight Arm Push Down 3 8 1-1-4
Seated Row 4 6 1-1-2
Isolated Upper Back DB Row 3 8 1-1-4
Close Grip Pull Down 3 8 1-1-2
Hamstrings Lying Leg Curls 4 8 1-1-2
Seated Leg Curls 3 10 1-1-4

CLICK ON EXERCISES TO WATCH VIDEO!

Program 1 – Shoulders & Biceps

Exercise Sets Reps Tempo

Warm Up Rotator Cuffs 2 No failure
Olympic Bar Shoulder Press 2 No failure
Shoulders Seated Olympic Bar Shoulder Press 4 6 1-1-2
DB Lateral Raises 4 8 1-0-2
Smith Machine Upright Row 3 6 1-1-2
Front Raise with Barbell 3 8 1-0-2
Arnold Press 3 8 1-1-2
Warm Up EZ Curls 3 No failure
Biceps EZ Curls 4 6 1-1-2
Seated DB Hammer Curls 3 8 1-1-2
Close Grip EZ Cable Curls 3 8 1-1-4
CLICK ON EXERCISES TO WATCH VIDEO!
PROGRAM 2
Program 2 – Quads & Hams

Exercise Sets Reps Tempo

Warm Up Leg Extension 2 No failure
Leg Press 2 No failure
Legs Leg Press 4 8 1-1-4
Walking Lunges 3 10 1-0-2
Leg Extension 4 10 1-0-2
Front Squat Machine or Olympic Bar 3 8 1-1-2
DB Stiff Leg Deadlifts 4 8 1-1-2
Lying Leg Curls 3 10 1-1-4
Single Leg Leg Press 4 10 1-1-2

CLICK ON EXERCISES TO WATCH VIDEO!

Program 2 – Chest & Triceps

Exercise Sets Reps Tempo

Warm Up DB Incline Press 3 No failure
Chest DB Incline Press 4 8 1-1-4
Machine Chest Press 4 10 1-0-2
Weighted Tricep Dips 3 8 1-1-4
Cable Decline Fly 3 10 1-0-2
Decline Smith Machine Press 3 10 1-1-4
DB Close Grip Press 3 10 1-0-2
Triceps Cable Straight Bar Extension 4 8 1-1-4
Single Arm DB Over Head Extension 3 10 1-0-2

CLICK ON EXERCISES TO WATCH VIDEO!

Program 2 – Back & Biceps

Exercise Sets Reps Tempo

Warm Up Bent Over Row 3 No failure
Back Bent Over Row 4 8 1-0-2
Wide Grip Pull Ups 4 8 1-1-4
Wide Grip Seated Row 3 10 1-0-2
Close Grip Pull Down 3 10 1-1-4
DB Pull Overs 3 10 1-0-2
Biceps Olympic Bar Curls 4 8 1-1-4
DB Across Body Curls 3 10 each arm 1-0-2
Cable Rope Curls 3 10 1-1-2

CLICK ON EXERCISES TO WATCH VIDEO!

Program 2 – Shoulders & Traps

Exercise Sets Reps Tempo

Warm Up Rotator Cuffs 2 No failure
DB Shoulder Press 2 No failure
Shoulders Seated DB Shoulder Press 4 8 1-1-4
Machine Shoulder Press 3 10 1-0-2
DB Lateral Raises 3 10 1-0-2
Wide Grip Upright Row 4 8 1-1-4
Seated DB Front Raise 3 10 1-0-2
Olympic Bar Shrugs 4 10 1-1-2
Seated DB Rear Delt Raise 3 10 1-0-2

CLICK ON EXERCISES TO WATCH VIDEO!

PROGRAM 3
Program 3 – Quads & Hams

Exercise Sets Reps Tempo

Warm Up Leg Extension 2 No failure
Legs Leg Extension 4 10 1-1-4
Squats 4 10 1-1-2
Lunges 3 12 each leg 1-0-1
Single Leg Extensions 3 12 each leg 1-0-1
Close Stance Leg Press 3 12 1-1-2
Seated Leg Curls 4 10 1-1-4
Smith Machine Stiff Leg Deadlifts 3 12 1-1-2

CLICK ON EXERCISES TO WATCH VIDEO!

Program 3 – Chest

Exercise Sets Reps Tempo

Warm Up Flat Bench DB Fly 3 No failure
Chest Flat Bench DB Fly 3 10 1-1-4
Smith Machine Incline Press 4 10 1-1-2
Incline Seated Cable Fly 3 12 1-1-4
DB Incline Press 3 10 1-1-1
Machine Fly 3 12 1-1-4
Kneeling Olympic Bar Press 5 10 1-1-2

CLICK ON EXERCISES TO WATCH VIDEO!

Program 3 – Back

Exercise Sets Reps Tempo

Warm Up Straight Arm Push Down 3 No failure
Back Straight Arm Push Down 3 12 1-1-4
Wide Grip Pull Ups 4 10 1-1-2
Cable Rope High Row 3 12 1-1-4
One Arm Row 4 10 each arm 1-1-2
Close Grip Pull Down 3 12 1-1-4
Wide Grip Seated Row 3 12 1-1-2

CLICK ON EXERCISES TO WATCH VIDEO!

Program 3 – Shoulders & Traps

Exercise Sets Reps Tempo

Warm Up Rotator Cuffs 2 No failure
DB Lateral Raises 2 No failure
Shoulders DB Lateral Raises 3 12 1-1-2
Military Press 4 10 1-1-2
Cable Rope Upright Row 3 10 1-1-4
DB Rear Delt Raise 3 12 1-0-2
Single Arm Machine Press 3 10 each arm 1-1-2
Front Raises with Plate 3 10 1-1-4
DB Shrugs 4 12 1-1-2

CLICK ON EXERCISES TO WATCH VIDEO!

Program 3 – Arms

Exercise Sets Reps Tempo

Warm Up Cable Rope Extension 3 No failure
Triceps EZ Bar Skull Crushers 4 10 1-1-4
Cable Rope Extension 3 12 1-1-2
DB Overhead Extension 4 10 1-1-4
Close Grip Cable EZ Bar Extension 3 12 1-1-2
Warm Up Cable Rope Curls 3 No failure
Biceps Close Grip EZ Curls 4 10 1-1-4
Seated DB Curls 3 12 1-1-2
Cable Straight Bar Curls 4 10 1-1-4
Standing DB Single Arm Hammer Curl 3 12 1-1-2

CLICK ON EXERCISES TO WATCH VIDEO!

PROGRAM 4
Program 4 – Back & Biceps

Exercise Sets Reps Tempo

Warm Up Lateral Pull Down or Pull Ups 3 No failure
Back Pull Ups (Weighted) 4 8 1-1-2
Close Grip Pull Down 3 10 1-1-4
T-Bar Row 4 8 1-1-2
Seated Wide Row 3 10 1-1-4
DB Pull Overs 3 10 1-1-2
Seated Reverse Grip Row 3 10 1-1-2
Biceps Standing DB Curls (both arms together) 4 8 1-1-2
Cable Double Arm Curls 3 10 1-1-4

CLICK ON EXERCISES TO WATCH VIDEO!

Program 4 – Quads & Calfs

Exercise Sets Reps Tempo

Warm Up Leg Extension 2 No failure
Leg Press 2 No failure
Quads Leg Press 4 8 1-1-2
Leg Extension 3 10 1-1-4
Goblet Squats 4 10 1-1-2
Close Stance Leg Press 3 10 1-1-4
Walking Lunge DB 3 10 1-1-2
Single Leg Extension 3 10 each leg 1-1-4
Calfs Single Leg Calf Raises on Leg Press 4 10 each leg? 1-1-2
Seated Calf Raises 4 15 1-1-4

CLICK ON EXERCISES TO WATCH VIDEO!

Program 4 – Chest & Shoulders

Exercise Sets Reps Tempo

Warm Up Rotator Cuffs 3 No failure
Chest/ Seated DB Chest Press 4 8 1-1-2
Shoulders
Machine Shoulder Press 3 10 1-1-4
DB Lateral Raises 3 10 1-1-2
Smith Chest Press 4 8 1-1-2
DB Incline Press 3 10 1-1-4
Machine Fly 3 10 1-1-4
Kneeling Olympic Bar Press 3 10 1-1-2
Incline Cable Fly 3 10 1-1-4

CLICK ON EXERCISES TO WATCH VIDEO!

Program 4 – Hamstring & Calfs

Exercise Sets Reps Tempo

Warm Up Seated Leg Curls 2 No failure
Deadlifts 2 No failure
Hams Olympic Bar Stiff Leg Deadlifts 4 8 1-1-2
Seated Leg Curls 3 10 1-1-4
DB Stiff Leg Deadlifts 3 10 1-1-2
Lying Leg Curls 3 10 1-1-4
Calfs Smith Machine Calf Raises 4 10 1-1-2
Leg Press Calf Raises 3 15 1-1-4

CLICK ON EXERCISES TO WATCH VIDEO!

 WEIGHTED ABS

Complete one to two sessions every week. If doing twice, then repeat the same session
but always leave a minimum of 2 days between the sessions and preferably 3 days. I am
suggesting 2 sessions per week especially for those who want to increase abdominal muscle
mass. Use the 3 sessions provided in weekly rotation throughout the course of the plan.
You should be progressing along the way, adding weight and using more challenging
positions as described in some of my videos.
Weighted Abs 1

Exercise Sets Reps Tempo

Warm Up V-sits 3 10-20 -
Working Sets Hanging Leg Raises 4 10 1-0-2
Lying Leg Raises 3 15 1-0-2
Cable Rope Crunch 4 10 1-0-2
Decline Bench Rotating Upper Crunch 3 10 each side 1-0-2
Russian Twist 3 30 1-0-1

CLICK ON EXERCISES TO WATCH VIDEO!

Weighted Abs 2

Exercise Sets Reps Tempo

Warm Up V-sits 3 10-20 -
Working Sets Decline Bench Leg Raises 4 15 1-0-2
Decline Bench Rotating Upper Crunch 3 10 each side 1-0-2
Russian Twist 4 20 1-0-1
Cable Rope Oblique Crunch 3 10 each side 1-0-2
40+
Criss Cross 3 1-0-1
(until failure)

CLICK ON EXERCISES TO WATCH VIDEO!

Weighted Abs 3

Exercise Sets Reps Tempo

Warm Up V-sits 3 10-20 -
Working Sets Decline Bench Olympic Bar Crunch 4 12 1-0-2
Cable Rope Across the Body Crunch 3 12 each side 1-0-2
Assisted Machine Leg Raises 4 12 1-0-2
Lying Oblique Crunch 3 12-15 each side 1-0-2
Supersets { V-sits 3 15-20 1-0-2
{ Russian Twist 3 30 1-0-1

SUPERSETS: Perform 2 consecutive exercises for specified number of reps with no rest
between. Then rest at the end of the 2 exercises for 60-90 seconds, then repeat for as
many sets as stated. At the end of the superset rest 2-3min before moving onto the next
exercise.
CLICK ON EXERCISES TO WATCH VIDEO!
Cardio

• During bulking it is still important to keep some cardio work in your routine for overall
cardio vascular health and as a way of regulating body fat gains;
• How much cardio needed will vary depending on your lifestyle and metabolism;
• If you have an active job you may not need any 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 without a LISS session but add in if you
find you still need to control body fat;
• If however, you are sitting at your desk most of the working day I recommend you
start with 2 LISS cardio sessions per week. You may need to substitute in a HIIT
session for one of these if you find your 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.
LISS vs HIIT

LISS CARDIO
1. 5 minutes warm up
2. Work at steady state (RPE scale 6/10, 60% of your max heart rate) for 30-45 minutes

HIIT CARDIO
1. 5 minutes warm up
2. 30 seconds working at 100% (max heart rate for age and fitness level) turning the
resistance up if possible
3. 1 minute “moving rest” (i.e. do not stop completely) turning down resistance
4. Repeat steps 2 and 3 for 20 minutes
5. 5 minute cool down
 DIET

This is based on the same principles as all my bulking plans, as this is what works.
However I have added some more variations based on what I eat to mix things up.
You have more flexibility than while cutting but the aim is still to eat 90% clean.
The Basics

My simple diet is based on a clean healthy eating plan, high in protein and good carbs, unsaturated fats along with
other natural foods to provide a balance of nutrients needed. There are 6 key principles that don’t change.
1. Clean eating means eating foods in their natural state without being processed. Although this largely means
using raw ingredients and not packets, tins etc., there are 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.
2. Mix up your foods to achieve balanced diet – you won’t need added vitamins and minerals if you are eating a mix
of all the recommended foods.
3. Prepare food in advance at weekends or day before – this is vital to ensure you always have the right food
available. Shop weekly in advance.
4. Most food should be cooked simply and avoid pre-made sauces. Recipes on my website largely conform to my
eating philosophy so can be used any time as long as food weights adhered to.
5. Drink at least 2-2.5 litres of water per day depending on your activity level and what you eat. Your food provides
some of your water requirement each day.
6. And finally… a weekly cheat meal provides the opportunity to indulge in whatever you fancy once a week and
make the rest of the week more enjoyable
How to Use the Diet Plan - 1

1. I have created daily meal plans with suggestions on how to fit in with your workouts, either
early morning, mid-day or evening. To adapt this to your schedule just follow some basic
guidelines:
a. Always have your first meal as soon as you get up – even if working out early, its important
to fuel up first. Leave 45 minutes minimum before working out.
b. For the rest of the day spread your meals and snacks out to fit your waking hours, always
finishing off with a casein shake or a slow release protein source such as cottage cheese to
keep your body fuelled up while asleep
c. You will need to be eating about every 2 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.
How to Use the Diet Plan - 2

2. All the food quantities are provided as uncooked (dry/raw). Lots of people ask me why I do it
this way. It is actually simpler as many foods vary in cooked weight according to the amount of
water added or taken out. For example, rice takes on water as cooked, so the cooked weight will
depend on how long you cook it. Conversely, a potato baked in the oven, dries out and will weigh
less than a raw potato. (Note: Exception to this is beans which 1 provide as quantities of cooked,
tinned beans as this is the way beans are most easily used)
3. It will take some time to build up to quantities of food needed for achieving a successful bulk
so do it gradually, especially if you have been cutting and carb cycling. Build up the number of
meals you eat and the quantities in each meal until you are making gains of around 1-2lbs on
average. It can take 2-3 weeks to get up to required quantities and get into a steady routine.
4. Monitor yourself carefully – this is important. Weigh yourself first thing in the morning before
eating, ONCE a week, on the SAME day, on the SAME scales, in the same PLACE. Otherwise
you will be measuring natural body weight fluctuations and not seeing the true impact.
a. If after 4 weeks you have reached the quantities of food recommended and you are not
gaining 1-2lbs per week, simply increase the quantities of food you are eating - see page 43 -
and reduce the amount of exercise (cardio) and rest more.
b. If you find you are putting on too much body fat, see page 42 for how to adapt the plan.
How to Use the Diet Plan - 3

5. 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.
6. Stick to recommended/unprocessed foods for 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
involved – even if eating wholemeal bread make sure it does not have high amounts of sugar
added (in US particularly an issue).
7. Finally, 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. It depends 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 the reach your bulking goals.
Controlling Body Fat Increases

The diet comprises a flexible 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. Assess after one week of following each step and check progress
before taking another step.
Step 1: Exclude carbs from last main meal of day for one week
Step 2 Excludes carbs from 2 meals for one week
Step 3: Introduce one Medium Carb Day throughout the plan (see page 50)
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.
Increasing Muscle Gains

You can also make adjustments if you are not gaining desired muscle weight (1-2lbs is the
desirable gain per week).
• Add one meal size portion of meat or fish (220g) and one meal size portion of carbs (e.g.
75g of wholegrain rice) per day
• The easiest way to implement this is by adding a little extra across the existing meals and
snacks rather than adding in another full meal.
• Weigh yourself after one week and assess progress.
• If you continue to not put on weight then you will need to increase quantities of clean protein
and carbs.
• Also take care you are giving yourself enough time to rest. If you lead an especially active
life, take more time to rest – always have one full day of rest – and make sure you are getting a
good night’s sleep.
Core Food Types and Recommended
Portion Sizes (all weights are uncooked)
Carbohydrates Grams Meat & Fish Grams Fruit & Nuts Portion
Oats/Oatmeal 50g Chicken (no skin) 220g Apple, Pear, 1
Peach, Orange medium
Wholegrain Rice 75g Turkey 220g
Berries 130g
Potato (raw peeled) 220g Lean Pork 200g
Melon – all types 150g
Sweet Potato (raw unpeeled) 220g Lean Beef 200g
Grapefruit ½ large
Ryvita or Oat Cakes 3 pieces Oily Fish (Salmon,
200g Nuts (Almonds, 30-50g
tuna, trout, etc.)
Quinoa 70g
Cashews)
White Fish (Cod, bass,
Cous cous 75g 220g
tilapia, halibut, etc.) Mixed Seeds 25g
Other Grams
Vegetables Grams
Cottage Cheese 250g
Green Vegetables (Broccoli, Green Beans, Up to 200g total in one
0% Fat Greek Yogurt 150g Asparagus, Leeks, Kale, etc.) meal
Skim Milk (or Soy milk or 200- Carrots 100g per day
Almond milk) 250ml
Tomatoes 120g per day
Red/Green Peppers 100g per day
Other Food Types and Recommended
Portion Sizes (all weights are uncooked and approximate)
Carbohydrates Grams
Protein Portion
Wholegrain Bread 2-3 slices
Protein Bar e.g. Quest 1 bar
Wholegrain Pasta 75g
Wraps/Tortillas 1 large/2 small Fruit & Nuts Approx.
Portions
Vegetables Grams
Other types of nuts such as walnuts, 25g
Parsnips, Turnips and other root 200g total for all macademia, brazil (all have higher fat
vegetables veg in one meal and lower protein and carbs than
almonds and cashews)
Other Grams
Bananas (use 3-4 times a week, but 1 medium/1/2
Almond Butter 2 teaspoons reduce if gaining body fat) large
Peanut Butter 2 teaspoons
Beans/Pulses * Serving size
* Beans and pulses are good sources of protein AND
carbs so if using – one portion shown here, provides Black beans/kidney beans and ½ tin of beans rinsed and
approx. 1/2 a portion of protein and 1 portion of other similar (cooked) drained
carbs. (i.e. protein equivalent to 100g of chicken & Lentils 100g raw
carbs equivalent to 75g of rice)
Making your diet more interesting

While bulking there is more flexibility in what you can eat than when cutting. So here are a few
ideas based on what I do, as many of you have seen me eating my favourite meal of burritos.
• Eat plain meat/fish and veg for most of your meals but make your main evening meal more
interesting by using a simple recipe that you can easily prepare in large quantities and save for
another meal. I have included a few recipes on page 52.
• One pan meals are best – stir fries and casseroles/stews lend themselves to making large
quantities and, although may need some preparing upfront, are well worth it as you can
potentially make 3 or 4 portions in one session.
• These types of meals are EASY and VERY HEALTHY – you can add different veg, herbs and spices
– you don’t need to stick strictly to a recipe. A lot of my recipes are just variations on a theme
e.g. chicken sautéed or grilled with a tomato based sauce with different herbs and veggies
added.
• I have added tortillas to my list of foods as although not the best carb they are great for adding
variety and just wrapping your food in! If buying wraps or burritos just make sure you know what
is going into them and make your own with healthy ingredients. A couple of suggestion in my
recipe section.
 Daily Meal Plan (with an early evening workout)
Time Protein Carbs Fats Fruit/Veg Other
5 egg whites + 2 egg yolks scrambled Porridge Oats with 50% water/50% skim Peanut butter or Add 1 scoop of whey
7:30am
or as an omelette milk almonds protein if desired
9:00am 1 portion of fruit

Grilled or baked chicken or turkey Healthy Carb (Sweet Potato . Wholegrain

10:30am
breast Rice etc)

Meat or Fish (Chicken, Beef, White Healthy Carb (Sweet Potato . Wholegrain
12:30pm Green veg or salad
Fish, Oily Fish) Rice etc)
Nuts or mixed seeds or
3:00pm 1 portion of fruit
avocado
Healthy Carb (Sweet Potato . Wholegrain
5:00pm Lean chicken, turkey, fish or beef
Rice etc)
Pre: BCAAs
Pre-workout
Post Workout Post: Protein Shake +
BCAAs
Healthy Carb (Sweet Potato . Wholegrain
8:00pm Lean chicken, turkey, fish or beef Green veg or salad
Rice etc.)
Late night/Pre- Nuts or mixed seeds or
Cottage cheese OR Casein Shake
Bedtime avocado
 Daily Meal Plan (with an early morning workout)
Time Protein Carbs Fats Fruit/Veg Other
Porridge Oats with 50% water/50% Peanut butter or Add 1 scoop of whey
6:00am
skim milk almonds protein if desired

Pre-workout Pre: BCAAsPost:

Protein Shake +
Post Workout
BCAAs
5 egg whites + 2 egg yolks scrambled or
9.00am
as an omelette (or boiled to eat on the go)

Healthy Carb (Sweet Potato . 1 portion of fruit

11:00am Grilled or baked chicken or turkey breast
Wholegrain Rice etc)

Meat or Fish (Chicken, Beef, White Fish, Healthy Carb (Sweet Potato .
1:00pm Green veg or salad
Oily Fish) Wholegrain Rice etc)
Nuts or mixed seeds or
3:00pm 1 portion of fruit
avocado
Healthy Carb (Sweet Potato .
5:00pm Lean chicken, turkey, fish or beef
Wholegrain Rice etc)

Healthy Carb (Sweet Potato .

7:30pm Lean chicken, turkey, fish or beef Green veg or salad
Wholegrain Rice etc.)
Late night/Pre- Nuts or mixed seeds or
Cottage cheese OR Casein Shake
Bedtime avocado
 Daily Meal Plan (with a mid-day workout)
Time Protein Carbs Fats Fruit/Veg Other
5 egg whites + 2 egg yolks scrambled Porridge Oats with 50% water/50% skim Peanut butter or Add 1 scoop of whey
7:30am
or as an omelette milk almonds protein if desired

9:00am 1 portion of fruit

Grilled or baked chicken or turkey Healthy Carb (Sweet Potato . Wholegrain

10:30am
breast Rice etc)

Pre-workout Pre: BCAAs

Post: Protein Shake +
Post Workout
BCAAs
Meat or Fish (Chicken, Beef, White Healthy Carb (Sweet Potato . Wholegrain
1:30pm Green veg or salad
Fish, Oily Fish) Rice etc)

Nuts or mixed seeds or

3:30pm 1 portion of fruit
avocado
Healthy Carb (Sweet Potato . Wholegrain
5:00pm Lean chicken, turkey, fish or beef
Rice etc)

Healthy Carb (Sweet Potato . Wholegrain

8:00pm Lean chicken, turkey, fish or beef Green veg or salad
Rice etc.)

Late night/Pre- Nuts or mixed seeds or

Cottage cheese OR Casein Shake
Bedtime avocado
 Daily Meal Plan (medium carb day if needed)
Time Protein Carbs Fats Fruit/Veg Other
5 egg whites + 2 egg yolks scrambled Porridge Oats with 50% water/50% skim Peanut butter or Add 1 scoop of whey
7:30am
or as an omelette milk almonds protein if desired

9:00am 1 portion of fruit

Grilled or baked chicken or turkey Healthy Carb (Sweet Potato . Wholegrain

10:30am
breast Rice etc)

Pre-workout Pre: BCAAs

Post: Protein Shake +
Post Workout
BCAAs
Meat or Fish (Chicken, Beef, White Healthy Carb (Sweet Potato . Wholegrain
1:30pm Green veg or salad
Fish, Oily Fish) Rice etc)

Nuts or mixed seeds or

3:30pm 1 portion of fruit
avocado
Healthy Carb (Sweet Potato . Wholegrain
5:00pm Lean chicken, turkey, fish or beef
Rice etc)

8:00pm Lean chicken, turkey, fish or beef Green veg or salad

Late night/Pre- Nuts or mixed seeds or

Cottage cheese OR Casein Shake
Bedtime avocado
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 () and water. (Not for a cardio workout if you have already done a weights session earlier in
the day)
PRE- AND POST-WORKOUT
• BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout. If using powder take as
shake during workout.
LATE NIGHT SNACK BEFORE BED
• 1 scoop of chocolate (or other flavour) casein with water (cottage cheese can be substituted)
 RECIPES

A few recipes to give you ideas for healthy eating without using processed sauces and other
additives. Make your own stir fry recipes and stews – easy one pan meals that you can cook
in quantity to keep. Try to use a recipe from here, or more on my website, for one meal a
day to make a change from plain chicken or turkey and rice.
Chilli Chicken Stew with Pesto
Ingredients: (4 servings) Method:
2 teaspoons coconut oil • Heat oil in large pan over medium-high heat.
1 large onion chopped finely • Add onion and chicken; sauté 5 minutes.
800g skinless, boneless chicken breast, cut into • Add carrot, bell pepper, and celery; sauté 4 minutes.
bite-sized pieces • Add chillies and the rest of the seasoning (oregano,
200g carrot cut into slices cumin, salt, pepper)
1 large red bell pepper roughly chopped • Add beans if using; add sufficient stock to cover and
4 sticks of celery thinly sliced bring mixture to boil
1-2 green chillies to taste • Cover pan and reduce to low heat; simmer for about
1 teaspoon dried oregano 30 mins.
1/2 teaspoon ground cumin • When ready to serve stir in the pesto – just 1-2
Salt and black pepper teaspoons per serving are enough and really make
1 (16-ounce) can cannellini beans or other white this dish. Don’t overdo the pesto as can easily take
beans, rinsed and drained you over your allowances for fats. NOTE: If you are
Approx. 500ml chicken stock making large quantities of this dish and storing some
3 tablespoons pesto (see below) for later or freezing, only add pesto to each portion
as serving.
Ingredients for Pesto (can be kept in To make pesto:
fridge for about 2 weeks) • Heat a small pan over a low heat.
25g pine nuts • Cook the pine nuts until golden, shaking occasionally.
Fresh basil • Put all ingredients in food processor and process
25g grated parmesan until smooth, then season.
75ml olive oil • Use as needed and store leftovers in fridge
1 large garlic clove
Caribbean Chicken Stew
Ingredients: (4 servings)
800g boneless, skinless chicken breast cut
into 1” chunks
300g ripe tomatoes chopped
2 teaspoons olive oil
1 large onion, chopped
2-3 garlic cloves, chopped or crushed
1 teaspoon curry powder
1 teaspoon dried thyme
1/2 teaspoon ground allspice
1/2 teaspoon crushed red pepper
1/2 teaspoon black pepper
2 tablespoons capers
1 (15-ounce) can black beans, rinsed and
drained
Method:
• Heat oil in a large non-stick pan
over medium-high heat
• Add onion and garlic; sauté for
3 minutes or until tender.
• Meanwhile mix the herbs, spices
and seasoning with the chicken
in a bowl.
• When onion and garlic tender,
add chicken mix to the pan
• Cook for 5-10 minutes until
chicken cooked. Keep
tossing/stirring.
• Add capers and tomatoes (and
beans if using - on a carb day
only)
• Cover, reduce heat, and simmer
for about 10-15 minutes or until
tender.
• Serve with brown rice or sweet
potato
Spicy Beef & Pepper Stir Fry
Ingredients: (2 servings)
400-450g of sirloin or rump steak, (fat
trimmed off) cut diagonally across the
grain into thin slices
2 teaspoons of coconut oil or olive oil
1/2 red pepper, cut into thin strips
1/2 yellow pepper, cut into thin strips
1 medium onion sliced
1 medium hot chilli chopped finely
1.5 tablespoons soy sauce
1.5 tablespoons rice wine vinegar or
medium/dry sherry
1 teaspoon sesame oil
1 tablespoon grated fresh ginger
1 garlic clove chopped
1 teaspoon toasted sesame seeds
Method:
• Heat a pan or wok over
medium-high heat and then add
oil
• Once hot, add garlic, chilli and
ginger, toss and stir fry for one
minute
• Add beef and stir-fry until
browned, tossing frequently
• Add onions and peppers,
cooking for a further 2-3
minutes
• Mix soy sauce, vinegar and
sesame oil – add to pan and
bring to a boil
• Turn heat down and cook for
another minute
• Sprinkle with sesame seeds and
serve with rice
Beef & Green Bean Stir Fry
Ingredients: (2 servings)
400g sirloin or rump steak (fat trimmed
off) cut into thin strips
250g green beans (washed, trimmed and
cut into 2” pieces)
½ red pepper (cut into strips)
6 spring onions washed trimmed and cut
diagonally into 2” pieces
Coconut oil
1 tablespoons chopped/grated fresh ginger
1 tablespoon soy sauce
1 teaspoon cornflour/cornstarch
1 teaspoon hoisin sauce
1-2 cloves of garlic
1-2 chillies, deseeded, finely chopped
1 teaspoon sesame oil
2 tablespoons water
Click here to watch Ross cooking this!
Method:
• Mix soy sauce, cornflour, hoisin sauce,
chopped garlic and chillies in a shallow bowl
• Add beef strips and marinate for 15 minutes (
or longer if you have time)
• Heat a little coconut oil in a wok or non-stick
pan and then add spring onions and ginger,
saute briefly and then add marinated beef
(keeping any remaining marinade to one side)
• Saute for a further 2 minutes or until beef is
browned, then remove mixture from pan and
keep to one side
• Wipe wok or pan dry with paper towel and
add sesame oil to pan bringing to a medium
high heat
• Add green beans and pepper to pan, cover
and cook for 2-3 minutes.
• Add beef mixture to pan and add remaining
marinade plus 2 tablespoons of water
• Bring to a boil and then simmer for a minute
stirring to mix all ingredients
• Serve over bed of brown rice
Chicken with Tomatoes & Olives
Ingredients: (2 servings)
2 x 220g skinless, boneless chicken
breasts
200g cherry tomatoes (halved)
About 12-15 black olives (pitted)
Salt & Pepper to taste
3 teaspoons olive oil
Fresh basil leaves
2 teaspoons Grated parmesan cheese
Sweet potato or rice to serve
• Prepare grill to medium-high heat.
• Use one teaspoon of olive oil to brush
chicken breasts and then sprinkle them
evenly with salt and freshly ground black
pepper to taste
• Place chicken on grill rack and grill for 6
minutes on each side or until chicken is
done. Keep warm.
• Combine olive oil, tomatoes, and olives
in a medium pan over medium heat, and
cook for 2-3 minutes or until tomatoes
soften slightly and mixture is thoroughly
heated, stirring occasionally.
• Cut each chicken breast into 3/4-inch
slices. Top each chicken breast with half
the tomato mixture.
• Sprinkle each serving with grated
parmesan cheese and torn basil leaves, if
desired.
• Serve with rice or sweet potato
Chicken with Salsa

Ingredients
CHICKEN:
2 x 220g boneless chicken breasts cut
into strips
1 tablespoons fresh coriander
(cilantro) chopped
1 tablespoon fresh lime juice
2 teaspoons olive oil
Coconut oil
Salt and black pepper to taste
SALSA:
About 125 grams of tomatoes chopped
finely
1 tablespoons finely chopped onion
1 teaspoons fresh lime juice
Salt and black pepper to taste
Pinch of hot chili pepper to taste
(optional)
Click here to watch 1/2 large avocado, peeled and finely
Ross cooking this! chopped
Method:
• Mix chopped cilantro, lime juice, olive
oil, and seasoning.
• Coat the chicken with the marinade
making sure well mixed. Leave for 5-10
minutes
• Remove chicken from marinade and
saute over a medium high heat in small
amount of coconut oil (or may not be
needed in a non-stick pan as olive oil in
marinade may be sufficient).
• Cook for about 8-10 minutes until cooked
through, turning heat down once chicken
is browned
• While chicken is cooking make the salsa
by mixing all the ingredients in a bowl.
• Mix salsa with cooked chicken pieces and
serve
• Serve with rice and green veg
Homemade Wraps
Suggested Ingredients for an easy
wrap to prepare in advance, take
to work and heat up in microwave
(3-4 portions). You can adjust
quantities of ingredients according
to taste.
75g brown rice
1 tin if black beans rinsed & drained
1/2 tin of pinto beans rinsed & drained
150g tomatoes chopped (or use tinned)
Fresh or frozen corn kernels
Salt, pepper, chilli to taste
3-4 tortillas (depending on size
Method:
• Cook rice, drain and leave to cool
• Cook corn for a few minutes in boiling water and then drain and
cool
• Mix black beans, pinto beans and tomatoes in a bowl with
seasoning
• Add cooled rice and corn and mix well
• Divide the mixture evenly across wraps and roll up
• Wrap individually cling film/plastic wrap and store in fridge (or
can be frozen).
• Heat in microwave before serving)
Burritos
A burrito with healthy ingredients
but suggest you only use once or
twice per week (2 portions)
60g brown rice
1/2 tin if black or pinto beans rinsed &
drained
100g chicken shredded/chopped
100g tomatoes chopped (or use tinned)
1 small onion, chopped
½ red pepper, chopped
1 tablespoon Olive oil
Salt, pepper, chilli, hot sauce to taste
2 large tortillas
Method:
• Heat olive oil in pan over medium to high heat
• When hot, add onion and pepper and cook for 2-3 minutes
• Add chicken and stir mixture for 3-4 minutes until chicken
browned
• Meanwhile cook rice and drain
• Add tomatoes, beans and seasoning and cook over medium to low
heat until consistency of mixture is not too liquid to wrap in
tortilla
• Mix rice into mixture and then take off heat and let cool a little
• Spoon mixture into centre of large tortillas and roll up
One burrito will be providing 1-1.5 portions of carbs and 1 good
portion of protein.
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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 the Lean Bulking Plan III 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.