| La!) a a aT2123, 13:34 POF js viewer TABLE OF CONTENTS INTRODUCTION -sese253 cose cos ea orms ses een sere weet oe 1 MAXIMIZING GAINS. ........cccececeeeetee eee eeeeneeenee 2-3 PROGRAM OVERVIEW .........cceeee eee e ne ee ee nee eee 4-6 MINDSET AND TRAINING. ...........0:0ceceeeeeeeee ee 7-8 WEEK 15 112, sine exc vases oes oer niet erate Sete ean eres HaNN HOE 9-14 SAMPLE DAY .. 15 hitps:teazinfoldoc-vew-22123, 13:34 POF js viewer TTL Let me introduce myself, I'm Chris Bumstead. I’m from Ottawa, Canada and I have been competing in bodybuilding since I was a teenager. In 2016, when I was 21 years old, I won the heavyweight bodybuilding class at the IFBB North American Championships to earn my pro card in the IFBB. Then, I went on to win the 2017 Toronto Pro and Pittsburgh Pro in the Classic Physique division, before taking 2™ place at both the 2017 and 2018 Mr. Olympia Classic Physique competition. This e-book is intended to be used alongside a proper exercise program including higher intensity training, as well as sufficient cardiovascular work. With the nutrition, training, supplementation, and cardio in place, you can expect to see a dramatic drop in body fat over the 12 weeks that this program covers. By following this program, you will be able to steadily and continually lose body fat while minimizing muscle loss The role of nutrition in fat loss is to create an overall caloric deficit. What this means is that you should be burning more calories than you are taking in so that your body has no choice, but to burn fat. However, this program will provide enough protein for muscle protein synthesis and effective recovery to occur despite the caloric deficit. The end result will be maximal muscle with minimal body fat so that you are ready to showcase your own physique for competition, photo shoot, a special event, or simply to build confidence. In this e-book, I will provide you with the dieting protocols and principals that I use myself, in obtaining my own classic physique. hitps:teazinfoldoc-vew-2 an72123, 13:34 POF js viewer UL POST-COMPETITION/ DIET: REHYDRATION is the most important first step to a successful post-show rebound Right after your competition or event, the first goal is to rehydrate your muscles and replete electrolytes you've lost. With a successful rehydration, your mental clarity will return, you'll feel livelier, and your muscles will be ready to work as opposed to cramping or feeling stringy. PROTEIN after depleting water and electrolytes will help your metabolism to get the fire burning again. Initiating muscle protein synthesis will kick-start your muscles to begin growing as soon as possible CARBOHYDRATES role in a post-show rebound is to provide a short and long term energy source. During a depleted state, there is almost no stored glycogen available and little blood sugar available. After returning and increasing those levels, carbohydrates can work their magic of initiating insulin’s anabolic effects on the muscle. DIETARY FAT has a diminished importance immediately post-show because of its slow absorption, but over the course of the 12 weeks following the competition, dietary fat provides essential fatty acids to aid in increasing metabolism and minimizing stored fat. hitps:ftozzinfoldoc-view-2 anz2123, 13:34 POF js viewer EEL RESISTANCE TRAINING in the post-show period will provide the stimulus for your muscles to respond to by adapting and growing. The key for resistance training is to provide enough stimulus to elicit a continuous stimulus over time to maximize the adaptation. This will mostly consist of high intensity compound movements designed to provide that stimulus. CARDIOVASCULAR TRAINING in the post-show period will keep your metabolism burning at a high rate and your aerobic capacity to stay elevated, which will result in virtually 0 fat gain. The amount of cardiovascular training as compared to leading up into the show will be lower of course, but keeping it in as part of your routine is absolutely necessary to a successful rebound. Including both high intensity interval training and low intensity steady state training at a minimal frequency will work perfectly for your goals. hitps:teazinfoldoc-vew-2 snr2123, 13:34 POF js viewer Procram OvERvVIEW 4 After months and months of dieting, you are faced with one very important choice: fall victim to an overindulgence of food or take full advantage of the rebound effect and transform your physique in a way you never thought you could. I prefer the latter. Don’t get me wrong, I've made the mistake of eating everything in sight after a competition, but that left me feeling lethargic, bloated, watery and honestly de- motivated, I went from having a contest-ready, beach worthy physique to the Pillsbury Doughboy - it's not fun! I’m here to help you guys avoid that mistake. I mean we worked so hard on achieving this amazing physique, why let it go to waste? The goal here is to maximize lean mass gain, minimize fat gain, and take advantage of the hormonal rebound associated with a lengthy diet or bodybuilding competition. That means that you have to be eating enough to grow lean mass while maintaining and encouraging a high metabolic rate. Contest prep or dieting is not easy. It’s very taxing on the body, often leaving you in a constant catabolic state, where you lose some degree of muscle or struggle to maintain it. However, after dieting, your body is primed for major growth and we need to take use this to our own personal progression. When you diet, especially to extreme levels, testosterone levels will decrease. However, when you start increasing your food intake, your testosterone will rebound rather quickly, resulting in substantial muscle mass hitps:ftozzinfoldoc-view-2 en72123, 13:34 POF js viewer ULL a For nutrition, I understand all of you are very different bodyweights and require different calories and cardio amounts to achieve your current physiques. For example, one of you may require an extremely low carb diet to cut up, but another one of you may need a moderately low carb diet. Therefore, I'm not going to lay out specific macro recommendations, but what I will do is give macro and calorie recommendations based on your final dieting calories, this way, this program can be tailored to each of you to get the most benefit out of your post-show period. For training, the prescribed sets and reps are your working sets. That means not including warm up sets and that they should be at a weight where you can barely finish (but not fail) that set. Notice as the weeks go on, the prescribed reps will go down. That means that the weight should be increasing week to week accordingly Put simply, throughout the 12 weeks, you will lift heavy weights on compound movements and perform minimal cardio while carbohydrates and fats will gradually increase. hitps:teazinfoldoc-vew-2 m72123, 13:34 POF js viewer UT A Day 1 is critical to starting off the post-show rebound period on the right foot. You might think I'm crazy, but it literally begins immediately after you've stepped off the stage after finals. IMMEDIATE STEPS: 1. Rehydrate with 2 liters of a high electrolyte concentration drink like Gatorade or Pedialyte followed by another 2-4 liters of water over the next 24 hours. 2. Our fist solid foods should be simple carbohydrates that you know works well with your body such as white rice, cream of rice, fruit, or even my favorite simple carbohydrate, cereal. Personally, my body digests cereal very well and simply put, I like it. 3. 1-2 hours following steps 1 and 2, you should consume a higher protein meal that you enjoy, such as a sushi, burger and fries, steak and potatoes, or your favorite sandwich. Me personally, I’m all about IHOP. I don’t know what it is about IHOP, but nothing fills me out more than a Colorado or Chicken Fajita Omelette and one of their specialty stacks of pancakes - red velvet all the way! Again, I'm not saying you can't enjoy a post-show celebratory cheat meal or even do another one the next morning, but you don’t want to take it too far. Keep it controlled like I have it laid out above and start your progression season immediately. Trust me, it'll all pay off in the end, both physically and most important mentally. Plus, it'll be that much easier to diet your next time around with a metabolism that is roaring to go and without all that unwanted fat. By adhering to these steps, your muscles will be flushed with electrolytes, fluid and energy. This will immediately initiate the growth phase and your body will be primed to increase lean mass. hitps:ftozzinfoldoc-view-2 en72123, 13:34 POF js viewer UTES After an intense diet and depletion, your body is in recovery mode. You're feeling tired and weak - I get it. Your strength definitely isn’t going to be at an all time best - I know mine isn’t. However, I can't stress enough how important your training is immediately following an intense diet coupled with the additional food you are fueling your body with Taking a break from the gym to be “normal” for a little might sound appealing and it is, but I firmly believe in picking up right where you left off. Once the wheels are going and the fire is lit, why back off. I don’t know about you, but I'm more motivated than ever after a show because I want to beat my previous package. When you diet down, you can truly see what's underneath it all. Personally, I like to analyze my physique and determine what body parts are lagging and what I need to bring up. For example, my arms and back are my weak points, so I put greater emphasis on these muscles from day one. Everyone is different, so you'll have to access yourself here or get the opinions of others. Our main goal for our progression season is hypertrophy, so we'll want to incorporate high intensity, compound movements to build that dense muscle we all desire - incline bench press (chest), smith machine shoulder press (shoulders), barbell rows and deadlifts/rack pulls (back), and squats (legs). I know these exercises look all too familiar, but why fix something if it isn’t broken. These are the true mass builders. I've built my foundation and have continued to build the physique I have today with these as my staples so I know you can too hitps:ftozzinfoldoc-view-2 sn72123, 13:34 POF js viewer UE The training split will be as follows for the 12-week program: 3 days on, 1 day off, 2 days on, 1 day off, repeat. Monday: Chest/Triceps Friday: Shoulders Tuesday: Back/BicepsWednesday Saturday: Legs (Hamstrings) Wednesday: Legs (Quads) Sunday: Off Thursday: Off As you progress throughout the weeks, you'll increase the weight on your compound exercises and decrease the rep count. This doesn’t mean you sacrifice your form, but instead focus more on the contraction at the heavier weight. Tip: If you're looking for longevity in bodybuilding, you'll want to train smarter. As you will see below, I typically start off each workout with a priming exercise to get the blood flowing and my mind-muscle connection going before moving onto my compound exercises. These get my tendons warmed and my joints loose to prepare myself for the heavier poundage. hitps:ftozzinfoldoc-view-2 s0172123, 13:34 POF js viewer WEEH 1 AND 2 L NUTRITION: + 2.6g protein/kg of bodyweight + +50g carbs from final prep diet + +10g fat from final prep diet + 30g fiber + 1 +L/20kg bodyweight water intake CARDIO + 4x per week, 30 min fasted at 120-140 bpm heart rate + 2x per week, 20 min fasted high intensity interval cardio (HIIT) 1 min, work, 1 min rest TRAINING: eye Sree ICI) Serr re ae ee on cable Fly Lat Pulldown Leg Extensions Cable Rear Delt Fly Lying Leg Curls 2x20 2x20 3x20 axis 3x20 Incline Bench Press Barbell Row Smith Machine Squat SM Shoulder Press Stiff Leg Deadlift 3x12 3x12 4x 10-45 3x12 3x12 Dumbbell Bench —_—Rack Pulls Leg Press side Laterals High, Wide Leg Press Press 3x 12 axa 4xas 4xazas 3x12 Dumbbell Fly L-Arm Dumbbell Bulgarian Squat’. Upright Row Walking Lunges 4x12 Row 4 x12 3x12 3x12 4xi2 Incline Skull Crusher V-Bar Pulldown Walking Lunges Cable Front Raises __Glute-Ham Ralse 4x axi2 3x Failure 3x12 3x10 Dips Barbell Curl Seated Calf Ralses Reverse Pec Deck _Adductor Machine w/ 3x Failure 3x 10-12 3x Failure axis Calf Raises 3 x 25 hitps:ftozzinfoldoc-view-2 wr2123, 13:34 POF js viewer WEEH 7 AND 4 i) NUTRITION: + 2.6g protein/kg of bodyweight + 450g carbs from weeks 1 and 2 + +10g fat from weeks 1 and 2 + 30g fiber + 1 +L/20kg bodyweight water intake CARDIO + 4x per week, 30 min fasted at 120-140 bpm heart rate + 2x per week, 20 min fasted high intensity interval cardio (HIIT) 1 min, work, 1 min rest TRAINING: ad na Mal a P= (Hamstrings) a a os 8 a a: — 2 = a — ——-- © 2 aS a on 2 a oo a oo a a ae - ES es hitps:ftozzinfoldoc-view-2 van72123, 13:34 POF js viewer AEWA i NUTRITION: + 2.6g protein/kg of bodyweight + +50g carbs from weeks 3 and 4 + +10g fat from weeks 3 and 4 + 30g fiber + 1 +L/20kg bodyweight water intake CARDIO + 3x per week, 30 min fasted at 120-140 bpm heart rate + 2x per week, 20 min fasted high intensity interval cardio (HIIT) o 1 min, work, 1 min rest TRAINING: eye ed EXC Serr re ae ee Gianatings Cable Fly Lat Pulldown Leg Extensions Cable Rear Delt Fly Lying Leg Curls 2x20 2x20 3x20 axis 3x20 Incline Bench Press Barbell Row Smith Machine Squat SM Shoulder Press Stiff Leg Deadlift 3x8 3x8 4x10 3x8 3x8 Dumbbell Bench —_—Rack Pulls Leg Press Side Laterals High, Wide Leg Press Press 3x8 4xe 4x10 4xazas 3x8 Dumbbell Fly 1-Arm Dumbbell Bulgarian Squat. Upright Row Walking Lunges 4x12 Row 4 x12 3x12 3x12 4xi2 Incline Skull Crusher V-Bar Pulldown Walking Lunges Cable Front Raises __Glute-Ham Ralse 4x axi2 3x Failure 3x12 3x10 Dips Barbell Curl Seated Calf Ralses Reverse Pec Deck _Adductor Machine w/ 3x Failure 3x 10-12 3x Failure axis Calf Raises 3 x 25 hitps:ftozzinfoldoc-view-2 vai72123, 13:34 POF js viewer AA rH NUTRITION: + 2.6g protein/kg of bodyweight + +20g carbs from weeks 5 and 6 + +5g fat from weeks 5 and 6 + 30g fiber + 1 +L/20kg bodyweight water intake CARDIO + 2x per week, 30 min fasted at 120-140 bpm heart rate + 2x per week, 20 min fasted high intensity interval cardio (HIIT) 1 min, work, 1 min rest TRAINING: ad na Mal a P= (Hamstrings) a a os 8 aS a: a oo —- — —— - : SS a a on 2 a oo a ao > me: ES ~ hitps:ftozzinfoldoc-view-2 van72123, 13:34 POF js viewer ATRL NUTRITION: + 2.6g protein/kg of bodyweight + +20g carbs from weeks 7 and 8 + +5g fat from weeks 7 and 8 + 30g fiber + 1 +L/20kg bodyweight water intake CARDIO + 2x per week, 20 min fasted at 120-140 bpm heart rate + 2x per week, 20 min fasted high intensity interval cardio (HIIT) 1 min, work, 1 min rest TRAINING: (Hamstrings) hitps:ftozzinfoldoc-view-2 1572123, 13:34 POF js viewer | ALA iT NUTRITION: + 2.6g protein/kg of bodyweight + +20g carbs from weeks 9 and 10 + +5g fat from weeks 9 and 10 + 30g fiber + 1 +L/20kg bodyweight water intake CARDIO + 2x per week, 20 min fasted at 120-140 bpm heart rate + 2x per week, 20 min fasted high intensity interval cardio (HIIT) 1 min, work, 1 min rest TRAINING: ad na Mal a P= (Hamstrings) a a os 8 a a: x —- — ——- - : oe a oa 2 a on a ao a - me: BS hitps:ftozzinfoldoc-view-2 r6n72123, 13:34 POF js viewer ATLA 15 Let's go through a sample full day during weeks 5 and 6 for a 100kg man to give you an idea of what it would look like: THE PLAN: * 260g protein, 300g carbs, 60g fat and 30g fiber * 30 min fasted cardio * 20 min HIIT cardio + 5L water minimum THE TIMELINE: + 7:00AM Wake up, write down fasted weight, drink 1L room temperature water + 7:15 - 7:45AM Level 6 stepmill fasted cardio + 8:00AM Meal 1: 6 whole eggs, 200g oats, 1 medium banana, 100g grapes with 1L water + 11:00AM Meal 2: 200g chicken, 200g jasmine rice, 100g broccoli, 50g avocado with 1L Water + 2:00PM Meal 3: 200g chicken, 200g jasmine rice, 100g broccoli, 509 avocado with 1L Water + 5:00PM Workout: Chest/Triceps Cable Fly 2 x 20 Incline Bench Press 3 x 8 Dumbbell Bench Press 3 x 8 Incline Dumbbell Fly 4 x 12 Incline Skull Crusher 4 x 12 Dips 3 x Failure + 6:30PM Meal 4: 200g chicken, 200g jasmine rice, 100g broccoli, 509 avocado with 1L Water + 9:00PM Meal 5: 400g non-fat greek yogurt, 400g strawberries with 1L water + 11:00PM Sleep hitps:ftozzinfoldoc-view-2 wir