Bulk Up but Get Ripped!
Full plan:
This member has created a complete step-by-step guide on how to achieve the same results they did. Downloadable plans include detailed food plans, recipe guides, training plans & exercise guides. The aim of a downloadable plan is to give you all the necessary information to emulate the transformation you see on this page.
Plan Cost: $4.99
Plan length: 19 pages
Show me an excerpt from this plan
My story:
Okay so a little bit of a different story here. This 8 week programme was commenced whilst i was working as a Personal Trainer for Fitness First in 2006 (check out my profile for more info and another plan). I was obviously into my training anyway working in a gym, but i didnt have much of a goal behind my workouts. That was until one of the other trainers said we should all enter the Mens Health competition. After laughing it off at first, i soon realised that it could be just the thing i needed to kick start my training again after really just coasting through the previous few months with no aim. And i didnt have to enter the competition anyway at the end did I?
Boy, did it help to have four of us blasting ourselves and encouraging/shouting at each other during our workouts! We certainly had an aim now and the competition between us was very healthy on every rep and every exercise!
Now, i wasnt in bad shape to begin with but i really wanted to pack on as much size as i could and increase my weight by about10 pounds. And more importantly perhaps i wanted to get shredded! I had never before tried to get ripped and taken my cardio and diet so seriously so i was interested to see how much fat i could actually lose.
Let me tell you this...the training HURT! It was completely full on, 100% dedication for 8 weeks. By the end i wasnt drinking alcohol or having butter on bread, I was eating six meals plus supplements a day and my body really did ache almost every day! This isnt for the faint hearted but it was a real personal experiment to see what i could achieve in 8 weeks. Balls out.
I was proud with what i achieved and i am glad i took the photos as i doubt i will ever follow such a hard-core programme again!
As an endnote, I did end up entering the Mens Health competition (of course i was going too! haha!) and i came in the top 14. Well chuffed!
Note: You may wonder how i have two programmes on here and how i have got myself into two very different shapes! Well, this 'bulk up' programme occurred in 2006 whilst my other 'gymnastic' programme occurred in 2008. In between the two i changed jobs for a short while whilst i moved to a different part of the country and also spent 4 months living in a van and travelling around Europe. The before photo for my other plan is what happens when i don't train! I get skinny!!
Also: I had a good level of strength and fitness before starting on this programme so it may not be the best thing to follow for someone completely new to weight training. I would suggest at least 3 months of prior knowledge and training before embarking on this plan.
Diet principles:
The diet behind this plan was one of the main reasons it worked. If you do not fuel your body and then feed your muscles you simply will not grow like you wish too. Lifting the weights is only part of it! Eating is the rest! And believe me i was sick of food by the time i had finished this programme! If you want real results you have to be willing to put yourself through it.
I upped my calories in the first 6 weeks to about 5000 a day. This was split over 6 meals including a whole lot of grilled chicken, tuna and pasta! I tried to make sure i ate every 2-3 hours and this was possible by using supplements. I couldnt have cooked 6 meals a day! Although a lot of preparation time was needed for the food i did eat and take to work, having a protein shake that was made instantly and gave me 400 or 500 good calories was essential. Thats what supplements are good for. They arent some magic powder that will make you huge or ripped without the effort. They are simply an easy way to eat well. They work if you work!
During the last two weeks i was avoiding all the fat that i could find. Butter, alcohol, sweets etc! I still had some as i knew fat is essential to the body's well being but seeing as i knew it was for only two weeks i did cut a lot out. I cut my calories down to about 3000 but made sure i maintained a high proportion of protein. With the increased aerobic work i really noticed the fat falling off. And it was a joy to not be stuffing my face at every moment of the day! I still ate little and often, just not as much.
Exercise principles:
Explained in detail with reps, sets and exercises in my downloadable plan that is coming soon. Here is a brief outline.
For the first 4 weeks i hit the weights HARD. Four times a week, Mon, Tue, Thur, Fri on a two day split routine. I was aiming for 3 sets of 12 reps on most exercises.
Day 1: Chest, Shoulders and Triceps
Day 2: Legs, Back and Biceps
For weeks 5 and 6 i changed it to a three times a week workout so i could take a little longer on each body part and really hit them hard. I dropped the reps down to only three and fours and really put the weight up.
Mon: Chest and Triceps
Wed: Legs and Shoulders
Fri: Back and Biceps
During these weeks i added my ab workouts which i usually did on the days in-between. About 20 minutes of intense work.
Then during the final two weeks, Weeks 7 and 8, I kept to the same three day routine with the weights but dropped the weight i was lifting right down and increased the reps up to about 20 per set. I wanted to add a real aerobic feel to the session too.
During these weeks i also got running, rowing or cycling (i had free use of the gym so did whatever took my fancy!) 2 or 3 times a week for around an hour each time at a high intensity. I would then also try to jog at the weekend too. This was to coincide with my drop in calories and to lose as much fat as i could.
Supplements and Vitamins:
Maximuscle Progain
Maximuscle Cyclone
Maximuscle Thermobol (last two weeks cutting up)
Maximuscle Viper Bars (occasionally)
DVDs used:
None specified
Exercise equipment:
General Gym weights
Books:
None specified
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Although a lot of preparation time was needed for the food i did eat and take to work, having a protein shake that was made instantly and gave me 400 or 500 good calories was essential. Thats what supplements are good for. They arent some magic powder that will make you huge or ripped without the effort. They are simply an easy way to eat well. They work if you work!
During the last two weeks i was avoiding all the fat that i could find. Butter, alcohol, sweets etc! I still had some as i knew fat is essential to the body's well being but seeing as i knew it was for only two weeks i did cut a lot out. I cut my calories down to about 3000 but made sure i maintained a high proportion of protein. With the increased aerobic work i really noticed the fat falling off.
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Dave your body transformation between your two plans is great. You must have some dedication indeed! Cant wait to try it out. thanks heaps
Beefcake Dave!!!
Nice one for uploading this plan Dave!!! I remember when you were doing this you looked different each time I saw you. Really inspiring and when my hamstring is finally mended I will be following a few of your tips for sure!