Muscle Gain - Get Big! - 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 Length: 18 pages
Plan cost: $4.99
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My story:
For the past year and a half, I had been trying to get as big and strong as possible. In the process, I gained quite a bit of fat. I decided it was time to diet down and get ripped! I wanted to prove to others that I could do it - I could get into the best shape of my life.
However, I knew that if I was serious - I needed a goal. I needed some accountability. I decided I would compete in a bodybuilding show..
Diet principles:
I started a super clean diet at 15 weeks out from the contest date. I used a normal 5 day training split. My diet was very strict with the exception of one cheat meal every week.
I used a carbohydrate cycling program - 2 days of moderate carbs and moderate protein followed by two days of low carbs and high protein. I did not eat any processed food. I ate six meals per day - and made sure I had plenty of protein with each meal.
Exercise principles:
Monday: Triceps / Shoulders:
Rope pull-downs 3x10
Close-grip Bench Press 3x10
2 Hand (seated) Overhand Tricep Extensions 3x10
Military Shoulder Press 3x10
Standing barbell shoulder press 3x10
Side lateral raises 3x10
Shrugs 3x10
Tuesday: Quads:
Barbell Squats 5x10
Front Squats 5x10
Leg Press 3x10
Forward Barbell Lunges 2x10
Leg Extensions 3x10
Wednesday: Back / Biceps:
Dumbbell Lat raises 3x10
Standing dumbbell Curls 3x10
Standing EZ bar curls 3x10
Bent-Over Barbell Rows 3x10
Lat Pulldowns 3x10
Incline curls 3x10
Deadlifts 4x10
T-bar rows 3x8
Thursday: Hamstrings / Abs:
Stiff-Leg Deadlifts 3x10
Lying Leg Curls 3x15
Seated Leg Curls 3x12
Hanging leg raises 2x15
Weighted cable crunches 3x20
Friday: Chest / Calves:
Decline dumbbell press 4x8
Dumbbell Flyes 3x6
Incline Barbell Press 3x10
Bench Press 3x10
Standing calf raises 3x15
Seated calf raises 3x12
Supplements and Vitamins:
Vitiamin C, Flax Seed Oil, NO-Xplode
DVDs used:
None specified
Exercise equipment:
None specified
Books:
None specified
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Great plan and amazing results!
Amazing results Mark and I think you'll be a real inspiration to loads of people! Having read through your downloadable plan I can say that it's an incredibly professional, well thought out and detailed document. Anyone following in your footsteps has a very thorough mentor.