4 Seated cable rope row 3 24 2010 90sec
5A Dumbbell neck press 10 10 4010 90sec
5B Incline reverse dumbbell row 10 10 4010 90sec
WORKOUT E
Exercise Sets Reps Tempo Rest
1 Band deadlift 2 6 4112 180sec
2 Hammer-grip chin-up 2 6 4010 120sec
3 Seated cable rope row 2 24 2010 90sec
SPECIALISATION WORKOUT: CHEST*
*NOT to be done with Chest and Back Foundation Workouts
Weeks One, Four, Seven or Ten
WORKOUT A
Exercise Sets Reps Tempo Rest
1 Bench press 3 15 4110 120sec
2 Decline dumbbell bench press 3 10 3010 90sec
3A Pec dip 2 15 2020 0sec
3B Incline dumbbell flye 2 10 3110 90sec
4 Incline reverse dumbbell row 10 10 4010 90sec
5 Cable face pull 2 12 3011 75sec
WORKOUT B
Exercise Sets Reps Tempo Rest
1 Bench press 3 15 4110 120sec
2 Decline dumbbell bench press 3 10 3010 90sec
3A Pec dip 3 15 2020 0sec
3B Incline dumbbell flye 3 10 3110 90sec
Weeks Two, Five, Eight or Eleven
WORKOUT C
Exercise Sets Reps Tempo Rest
1 Bench press 3 15 4110 120sec
2 Decline dumbbell bench press 3 10 3010 90sec
3A Pec dip 3 15 2020 0sec
3B Incline dumbbell flye 3 10 3110 90sec
4 Incline reverse dumbbell row 10 10 4010 90sec
5 Cable face pull 3 12 3011 75sec
Weeks Three, Six, Nine or Twelve
WORKOUT D
Exercise Sets Reps Tempo Rest
1 Bench press 3 15 4110 120sec
2 Decline dumbbell press 3 10 3010 90sec
3A Pec dip 3 15 2020 0sec
3B Incline dumbbell flye 3 10 3110 90sec
4 Incline reverse dumbbell row 10 10 4010 90sec
5 Cable face pull 4 12 3011 45sec
WORKOUT E
Exercise Sets Reps Tempo Rest
1 Bench press 2 15 4110 120sec
2 Decline dumbbell press 3 10 3010 90sec
SPECIALISATION WORKOUT: DELTS*
*NOT to be done with Arms and Delts Foundation Workouts
Weeks One, Four, Seven or Ten
WORKOUT A
Exercise Sets Reps Tempo Rest
1A Triceps dip 10 10 4010 90sec
1B 45° dumbbell curl 10 10 4010 90sec
2A Cable face pull 3 8 2012 0sec
2B Seated lateral raise 3 8 2020 0sec
2C Seated Scott press 3 8 2021 0sec
2D Incline reverse lateral raise 3 12 2012 0sec
2E Seated behind-the-neck press 3 20 2010 120sec
WORKOUT B
Exercise Sets Reps Tempo Rest
1A Cable face pull 4 8 2012 0sec
1B Seated lateral raise 4 8 2020 0sec
1C Seated Scott press 4 8 2021 0sec
1D Incline reverse lateral raise 4 12 2012 0sec
1E Seated behind-the-neck press 4 20 2010 120sec
Weeks Two, Five, Eight or Eleven
WORKOUT C
Exercise Sets Reps Tempo Rest
1A Dumbbell neck press 10 10 4010 90sec
1B Incline reverse dumbbell row 10 10 4010 90sec
2A Cable face pull 4 8 2012 0sec
2B Seated lateral raise 4 8 2020 0sec
2C Seated Scott press 4 8 2021 0sec
2D Incline reverse lateral raise 4 12 2012 0sec
2E Seated behind-the-neck press 4 20 2010 120sec
Weeks Three, Six, Nine or Twelve
WORKOUT D
Exercise Sets Reps Tempo Rest
1A Triceps dip 10 10 4010 90sec
1B 45° dumbbell curl 10 10 4010 90sec
2A Cable face pull 4 8 2012 0sec
2B Seated lateral raise 4 8 2020 0sec
2C Seated Scott press 4 8 2021 0sec
2D Incline reverse lateral raise 4 12 2012 0sec
2E Seated behind-the-neck press 4 20 2010 120sec
WORKOUT E
Exercise Sets Reps Tempo Rest
1A Cable face pull 4 8 2012 0sec
1B Seated lateral raise 4 8 2020 0sec
1C Seated Scott press 4 8 2021 0sec
1D Incline reverse lateral raise 4 12 2012 0sec
1E Seated behind-the-neck press 4 20 2010 120sec
SPECIALISATION WORKOUT: QUADS*
*NOT to be done with Legs Foundation Workouts
Weeks One, Four, Seven or Ten
WORKOUT A
Exercise Sets Reps Tempo Rest
1A Box jump 4 4 X 90sec
1B Lying hamstring curl 4 6 4011 90sec
2A Front squat 3 6 5010 30sec
2B Back squat 3 6 5010 120sec
3 Leg press 1 50* 1010 0sec
4 Walking dumbbell lunges 1 75sec 2010 0sec
WORKOUT B
Exercise Sets Reps Tempo Rest
1A Box jump 4 4 X 90sec
1B Lying hamstring curl 4 6 4011 90sec
2A Front squat 4 6 5010 30sec
2B Back squat 4 6 5010 120sec
3 Leg press 2 25, 50** 1010 0sec
4 Walking dumbbell lunges 2 90sec 2010 120sec
Weeks Two, Five, Eight or Eleven
WORKOUT C
Exercise Sets Reps Tempo Rest
1A Box jump 4 4 X 90sec
1B Lying hamstring curl 4 6 4011 90sec
2A Front squat 4 6 5010 30sec
2B Back squat 4 6 5010 120sec
3 Leg press 2 25, 50** 1010 180sec
4 Walking dumbbell lunges 3 90sec 2010 180sec
WORKOUT D
Exercise Sets Reps Tempo Rest
1A Box jump 4 4 X 90sec
1B Lying hamstring curl 4 6 4011 90sec
2A Front squat 4 6 5010 30sec
2B Back squat 4 6 5010 120sec
3 Leg press 2 25, 50** 1010 180sec
4 Walking dumbbell lunges 3 90sec 2010 180sec
Weeks Three, Six, Nine or Twelve
WORKOUT E
Exercise Sets Reps Tempo Rest
1A Box jump 4 4 X 90sec
1B Lying hamstring curl 4 6 4011 90sec
2A Front squat 4 6 5010 30sec
2B Back squat 4 6 5010 120sec
3 Leg press 2 25, 50** 1010 180sec
4 Walking dumbbell lunges 3 90sec 2010 180sec
WORKOUT F
Exercise Sets Reps Tempo Rest
1A Box jump 2 4 X 90sec
1B Lying hamstring curl 2 6 4011 90sec
2A Front squat 2 6 5010 30sec
2B Back squat 2 6 5010 120sec
3 Leg press 1 50* 1010 0sec
* 50-rep drop set
** 25-rep first set, then 50-rep drop set second set
06 TRANSFORMATIONAL NUTRITION
Nowhere in the field of fitness is there more controversy and argument than on the subject of nutrition.
The information overload that comes flying at the unsuspecting newcomer is bewildering and very often not to be trusted.
The quick-fix books, the internet gurus and the pseudo-science all seem to be aimed at fleecing you rather than helping you to make informed and educated decisions.
If I can teach you just one thing to take away with you it is this: Diet is the simplest aspect of your health and fitness regime.
Making steady and ongoing progress from your exercise regime is always a much more complicated and intellectual affair because of the body’s constant struggle with adaptation. Once you have positively adapted to an exercise stimulus you then need to change that stimulus – in a logically and structured fashion – to keep on progressing. Very rarely does the same principle hold true with diet, and for 99 per cent of your goals once you have found the way of eating that best suits you, you can stick with it and feel and look great for the rest of your life.
The problem with diet, however, is that simple and uncomplicated is not the same as ‘easy’.
As chall
enging as the exercise programmes are in this book, they are in one way much easier to adhere to than any type of controlled diet. That is because four hours of exercise every week isn’t an ongoing, constant thing for you to stay on top of. Controlling what you eat, on the other hand, can be a never-ending struggle against outside pressures, stress, boredom and even something as seemingly innocuous as convenience. Diet is easy to get your head around, but hard to put into practice.
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I want you to keep reminding yourself of the above statement. All too often the bewildering BS of mainstream nutritional advice conflates with our own desire for shortcuts and wishful thinking (who doesn’t want to eat ice cream, bacon and croissants, and get ripped and healthy at the same time?) and leads to abject confusion.
As we progress through the various approaches that you can take to your diet you will learn a variety of methodologies that have helped a huge number of ‘real world’ personal training clients to achieve truly stellar body composition changes. Yet the real ‘diet secret’ doesn’t lie in the information on these pages, it lies with your desire and hunger to stick to the plan. Do not go looking to anyone else to do this for you because in the end we can all justify away any eating choice that we want.
‘Just this once … one won’t hurt … I’ll start on Monday …’ Get the excuses out of your mind if you truly want to change your body. And remember, what you eat becomes part of you.
THE BASIC RULES OF EATING
For the first one to two weeks adhere to this plan as strictly as possible. If you can make this diet workable for you then all by itself it will have a huge impact on your appearance and health.
BREAKFAST
You must not skip this meal. The ideal choice is red meat and a handful of nuts. Any cut of red meat, any type of nuts (peanuts are not nuts). If you can afford organic then opt for that. If you can’t stomach red meat then eggs or oily fish are decent alternatives. Don't wait until you are in the office to eat. Aim to break your fast within 30 minutes of waking up. Beverages for breakfast: coffee and tea are fine. You can have a dash of cream in your coffee should you wish, and coconut oil is a positive addition if you like the taste. Fruit juices are off the menu.
THE REST OF THE DAY
Try to eat at least three more times, every three to five hours. And we will keep it very simple: protein and vegetables only. Going hungry leads to low blood sugar, food obsessions and dietary failure.
Protein can come from anything that has ever lived. If it has walked, crawled, slithered, flown, swam, burrowed, scampered or trotted, then you can eat it. Eggs count here as well, and dairy, if you can tolerate it, is also an option.
For the first little ‘boot camp’ period stick solely to green vegetables, cooked however you wish (butter is good and not to be avoided). After an initial two-week period you might add sweet potatoes or yams as options, but all vegetables are good, and don't think that a regular potato will derail your diet!
To keep it simple, at each meal you must have some animal protein and the rest must be vegetables. Eat as much as your appetite dictates; you’ll be amazed how consuming the right foods leads to auto-regulation of calorie intake. The one word of caution on calorie control is to restrict nuts to breakfast only.
AFTER THE FIRST TWO WEEKS
The leaner you become the better your body can tolerate carbohydrates, and adding complex carbohydrates into evening meals is acceptable. The right time to consume carbs isn’t in the morning as we used to believe, but in the evening to help promote restful sleep, relaxation and the right cortisol curve.
If you are really good with this diet, then a periodic break – anything from one meal to one day – every seven to 21 days can work really well. How often can you take a break and eat whatever you want? I can’t answer that for you; only you can experiment and tinker to see the impact it has on your appearance, energy levels and exercise performance.
Please also note that the more frequently, and the harder, you weight train the better, because resistance training is the key exercise modality that improves insulin sensitivity and your body’s ability to handle carbohydrates.
KICK-STARTING YOUR DIET, AND MAINTENANCE
How consistent and methodical you are with your diet will control the magnitude of your results.
Nothing else that you do on this programme will make as much of a difference to the way that you look and feel.
Unlike the training routines where outright novices need to start at a relatively easier level, you can jump into your diet and go straight to the advanced version. No, this does not mean that you jump straight into major calorie restriction, but you can go right to black belt methodologies from the first day. Both the eating for fat loss and eating for muscle building sections start in a logical and progressive manner so that anyone can follow them.
However, you may not want to jump in at the deep end and prefer to start slowly. Alternatively you may have worked hard to achieve your goals, made a few short-term sacrifices, and now want to ease off while maintaining your new-found physique and health.
COUNTING CALORIES
I want to have a quick word on calories. Those of you who are numbers-oriented will want to focus on calorie counting, and I am always wary of this as it can lead too many down the wrong path.
If you want to keep things simple let me assure you that calorie counting is a redundant concept for most of you. However, because there is more than one way to skin a cat, we are going to give you the tools you need if counting calories makes you feel more comfortable. But for basic, sustainable diets, do not make life more difficult than it has to be by worrying over every crumb that enters your mouth. Calories do count, but they are not all equal. Confused? If you listen to most ‘experts’ on this topic you will be.
All too often I encounter ‘advice’ from people who charge others for their advice on body composition that sets my teeth on edge. The biggest issue I have with some of these otherwise reasonably educated trainers is their total lack of grasp of what it really takes to get in great shape. It’s probably wise to define what ‘in great shape’ actually means, because we will all have different definitions. If, and this is a big if, your goal is to get a bit slimmer, tone up, and generally look better than average but nothing special, then that is one version of being in shape and I can accept that. On the other hand, my idea of being in shape means having less than 10 per cent body fat for a man. I want the guys on my team to look special!
Achieving this level of body fat while also carrying a good degree of muscle mass is a real challenge, and something that is, to be blunt, well beyond the ken of anyone who has never done it themselves. Sure, there are some gifted guys who always hover around 8 per cent body fat come rain or shine, but these will be naturally slim, very active men with spare muscle size. So, what really gets my goat is when I read rubbish such as ‘Calories don’t matter so long as you only eat Paleo,’ and ‘I get leaner every time I increase my fat intake.’ I truly despair that these unenlightened souls think it is so easy!
The fact of the matter is that when it comes to getting into real shape, the words of former world-class bodybuilder Sean Ray have resounded in my head for almost 20 years: ‘Before a contest I don’t go to bed a little bit hungry every night for fun.’
Bodybuilders are well known for their masochistic tendencies, and anyone who has ever got into condition to look good on stage deserves your respect for their self-discipline and persistence, but going hungry isn’t something that even the iron fraternity would do out of choice. Rather it is a necessity, and the best trainers and coaches understand this, usually because they have done it themselves.
Before my words are taken too literally, I absolutely do not mean starving yourself and being permanently in famine mode! Far from it, because there are many ways to skin a cat. Some people flourish on calorie- and carb-cycling, where some days you would never know you are on a diet at all (see the meal plans section for some prime exa
mples of how to do this). For myself, I always believe that once you carry a good degree of muscle mass and are reasonably lean, then you must have a decent amount of carbs at certain times – note the emphasis on at certain times – in order to preserve the muscle that you fought so hard to build in the first place.
But none of this individual variation can get you away from the fact that at some stage you need to create a net calorie deficit.
The reason all this misleading advice spouts forth is because the fitness industry is both extremely faddish and very often reactive, rather than proactive. For years we heard the BS that calorie counting was the only way to lose fat. This holds some truth, but the message got muddied and the so-called experts became confused. This is because the concept that ‘calories count’ became highjacked by low-calorie, high-sugar food manufacturers who want the unsuspecting public to believe that 200 calories from a nice bowl of low-fat, sweet-tasting cereal is actually a better breakfast for your health and appearance than 200 calories from boiled eggs.
As long as the net calories are equal all is fine, right? No, of course not. Macronutrients, among other things, have a profound impact upon hormonal and metabolic health. Only a fool would suggest otherwise.
To compound problems further, it seems that somehow the calorie debate has become mixed up with the whole carbohydrate versus fat debate. This is a cut-and-dried case of ‘essential fats’ being essential (wow, I hear you cry!) and, to express it as simply as possible, fats from whole, natural foods are good for you and should not be avoided. Excess sugar and wheat consumption, on the other hand, are major culprits in the health woes of the 21st century.
So here are the facts, and really this isn’t merely my opinion, this is just the way that it is:
Not all calories are created equal, and some are infinitely better for your body than others (think ‘natural foods from the land or farm’ as a general guideline here).
Anyone who tells you calories don’t count is a moron and fails to understand basic mathematics.
To get into fantastic shape you need to educate yourself on what type of calories work best for you, and how much. It really isn’t all that complicated, but it does take a bit of time to nail exactly because we are all different. Varying metabolisms, muscle mass and activity levels can change both variables massively. Sorry to disappoint you, but no book can tell you what works exactly for you; your dietary needs are too fluid for that. What this book does is lay out a range of starting maps that you need to keep working on and tinkering with.
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