LDNM - Bikini Guide (Most Recent)

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Our guide’s content is not a substitute

for professional medical diagnosis, care
or treatment. If you are in any doubt
whatsoever, have poor health, or pre-ex-
isting mental or physical conditions and/
or injuries, do not attempt the training
or dietary plan without clearance from
your physician or doctor first.
LDNM BIKINI GUIDE 2

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such diet and exercise plans. LDN Muscle protected by Copyright, any attempts to;
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Any supplements featured within the

guides are optional and must be taken
in strict accordance with manufactures
recommendations; if in any doubt always
consult a physician. 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.
LDNM BIKINI GUIDE 3

welcome to
the bikini guide
YO U R T R A N S F O R M AT I O N nutrition – allowing you to tailor and Facebook; use the #LDNM
STA R TS H E R E the plan to both your confidence and our handle @LDN_Muscle.
and experience. If you aren’t confident posting
The guides have been publically, slide into our DMs
Welcome to the LDNM and we can give you confidential
Bikini Guide, the number one meticulously designed and
tested to ensure they are both advice and feedback.
transformation guide. You have
joined over 500,000 other progressive and realistic. Written The best transformations will
like-minded and suppor tive in an easy to follow manner and make national press, online and
individuals on their fitness breaking down both scientific in print, and you can win up to
journey with guidance from and technical jargon into simple £150 wor th of LDNM goodies!
LDNM. terms, we have tried to ensure The next 16 weeks will be
you get a good understanding of challenging, but also very
Over the course of the next even complicated training and
16 weeks we are going to rewarding. If you need suppor t
nutrition principles. from us or others on the same
revolutionise your nutrition,
fitness and physique. But unlike If you do have any questions about journey, search for the hashtags
any other guide, we are also the guide, be sure to check the #LDNM and #LDNMLadies or
going to educate you on all of FAQs at the end of the chapter drop us a tweet.
these aspects as well. and also in the Glossary at the It’s time to achieve the body you
rear of the guide. have always wanted.
We’ve raised the bar again with
the introduction of beginner, We love seeing your progress
intermediate and advanced pictures, meals and workouts
so get tagging us in upir social Lloyd, Max, James and Tom
sections on both training and
media posts on Instagram, Twitter
LDNM BIKINI GUIDE 4

the right
programme
to suit you
We know not everyone has the same prior understanding or
level of fitness when starting the guide, or is able to commit You do not have to pick
the same amount of time to training and nutrition. For this ‘corresponding’ difficulty
reason we have broken down some of the information into between nutrition and workouts.
Beginner, Intermediate and Advanced sections – allowing For example, you can follow the
you to be confident that you are following the ideal training beginner nutrition plan and the
programme for your experience and commitment. advanced workouts programme
without any problem.
beginner intermediate advanced

R E A D & F O L LOW A L L R E A D & F O L LOW A L L R E A D & F O L LOW A L L
PAG E S I N Y E L LOW PAG E S I N B L U E PAG E S I N P I N K
You have never followed You have some experience You have experience
a diet for longer than a following a diet or counting following a diet or nutrition
for tnight or counted calories calories, although you have plan for an extended period
and only have an idea of heard and read contradicting of time and have a basic
nutrition from TV and information about nutrition knowledge of nutrition.
magazines. and are unsure what is true.
You are new to, or have You have been following an You have been following an
never spent more than 3 exercise regimen or working exercise regimen or working
months continuously training out in the gym for between 3 out in the gym for more than
or working out in the gym. and 12 months. 12 months.
You can commit to training 3 You can commit to training 4 You can commit to training 5
times each week on average. days a week on average. days a week on average.
LDNM BIKINI GUIDE 5

07 NUTRITION
53 RECIPES & MEALS
“be stronger 79 L I F E ST Y L E
than your 104 W O R KO U TS
excuses” 116
195
16 W E E K G YM P R O G R A M M E
H O M E W O R KO U TS
243 G LO SS A RY
LDNM BIKINI GUIDE 6

nutrition
LDNM BIKINI GUIDE 7

09 W H Y N U T R I T I O N I S I M P O R TA N T
13 S U P P L E M E N TS & D I S C O U N TS
17 N U T R I T I O N F O R YO U
16 BEGINNER NUTRITION
“you can’t 24
33
I N T E R M E D I AT E N U T R I T I O N
out train a
A D VA N C E D N U T R I T I O N
45 S H O P P I N G L I ST
bad diet” 47 HUNGER
48 B R E A K I N G P L AT E A U S
49 F O O D SWA P S
50 FAQ S
53 MEALS & RECIPES
LDNM BIKINI GUIDE 8

WHY
NUTRITION
IS IMPORTANT
Fuelling your body correctly is impor tant to make
the best progress possible. But with the rise of so
many self-proclaimed ‘fitness exper ts’ and ‘nutrition
gurus’ on social media, claiming they know the secret
formula to looking great, it’s easy to get confused.
W E ’ R E N OT S AY I N G A L L O F T H E S E P E O P L E
A R E W R O N G , B U T M O R E O F T E N T H A N N OT
T H E Y A R E . G U I LT Y O F OV E R - C O M P L E X I F Y I N G
S I M P L E P R I N C I P L E S A N D P U S H I N G FA D S ,
T H E Y M I SS T H E F U N D A M E N TA L S T H AT A R E
I M P O R TA N T TO U N D E R STA N D W H Y W E
G A I N A N D LO S E W E I G H T.
Achieving the body you want isn’t rocket science but
does take dedication to your diet. Let us take the
guess work out of this for you so you can focus on
getting great results.
LDNM BIKINI GUIDE 9

what doesn’t work?
N U T R I T I O N M Y T H S TO F O R G E T
1 YO U M U ST E AT “ C L E A N ”
Eating clean doesn’t have superpowers to

make you thin and toned, no matter what
some bloggers say. Too much of any food
will make you fat – no matter whether it’s
avocados or chicken nuggets.
E AT FAT TO LO S E FAT 2
If you ate equal amount of calories from
bread (carbohydrates) or nuts (fats), you
would not lose more fat from eating the nuts.
Eating fat does not cause you to burn your
fat stores and eating carbohydrates does not
cause you to gain fat or stop you
3
from losing weight.
J U I C E D I E TS
These are generally pushed by celebrities,

paid to market them by a blender company.
They severely reduce your calorie intake
(which is unhealthy) for a short period of
time, resulting in some weight loss - but you
will gain back more ‘rebound’ weight upon
4
moving back to a regular diet.
YO U M U ST AV O I D C A R B S
Carbohydrates have been unfairly singled

out as the ‘bad’ food group by a lot of
uneducated Instagram ‘trainers’ and
‘nutritionists.’ Carbs are a great source of
energy (and delicious), and will not cause you
to put on fat as long as you don’t eat more
5
calories than your body needs.
C E R TA I N F O O D S B U R N FAT
No food has the power to speed up your

metabolism and make you lose fat. If any food
was effective at doing this it would either be
illegal (to stop people abusing a potentially
dangerous food) or incredibly expensive.
LDNM BIKINI GUIDE 10

what’s
the key to
losing weight?
Every diet that works has one factor in common
and it is the only piece of knowledge you will ever
need to know to lose weight. You must eat fewer
calories than your body is using each day to lose
weight; this is more commonly known as a calorie
deficit, and it really is as simple as that. Without
being in a calorie deficit it doesn’t matter what
your diet is – you won’t lose weight. Now this
doesn’t mean you should eat as little as possible in
an attempt to lose weight, in fact doing so actually
reduces the chances of you keeping the weight off.
“ YO U M U ST E AT F E W E R C A LO R I E S T H A N YO U R
B O DY I S U S I N G E AC H D AY TO LO S E W E I G H T; T H I S
I S M O R E C O M M O N LY K N OW N AS A C A LO R I E
D E F I C I T, A N D I T R E A L LY I S AS S I M P L E AS T H AT. ”
Crash dieting (large restrictions in your calorie

intake) causes your metabolism to slow down,
meaning you burn less calories each day, so when
you do “cheat” on your diet or binge, or even just
rever t back to eating normally, you will pile back
on the weight you just lost and probably more. For
a diet to be successful it needs to work, but it also
needs to be easy and enjoyable to follow. On the
next page we outline our key points to make your
weight loss successful and how to keep it off for
good.

what does work?
K E Y N U T R I T I O N P R I N C I P L E S T H AT W O R K
1 T H I N K N U T R I T I O N , N OT D I E T
Temporary diets are doomed to fail; the

notion of a diet is not permanent, they
are only temporary changes to our eating.
Changing your outlook on nutrition and
eating habits is necessary to achieve long
term success in losing weight and keeping it
2
off.
S U STA I N A B I L I T Y I S K E Y
A sustainable approach to nutrition is key to

keeping the weight off long term. A diet that
is 70% effective, that you can stick to 99% of
the time will achieve much better results than
a diet that is 99% effective that you can only
stick to 50% of the time.
3 TA I LO R I N G YO U R N U T R I T I O N
We all have different metabolisms and

nutritional backgrounds so will need to eat
different amounts of calories to achieve the
same results. Personalising your calorie intake
assures you will get the best results, not
blindly copying someone very different to
4
yourself.
B U I L D I N F O O D S YO U E N J OY
If you enjoy chocolate, cutting it out

completely will likely lead to you binge eating
chocolate and giving up on your diet. Include
foods you enjoy in your diet accounting for
them in your daily calorie intake – a good
rule is for 80% of your calories to come from
5
nutrient dense, unprocessed foods and 20%
from ‘treats.’ DON’T DEMONISE FOODS
How many times have you told yourself

‘chocolate is bad, I shouldn’t eat it’ to only
find yourself craving chocolate straight
away? Categorising food into ‘good’ and ‘bad’
unfairly demonises specific foods, and is likely
to make you want ‘bad’ foods more!

what are
supplements?
S U P P L E M E N TS C A N B E A G R E AT C O N V E N I E N C E
TO O L , A N D S O M E C A N A L S O H E L P I M P R OV E YO U R
P E R F O R M A N C E , W H E N PA I R E D W I T H A G O O D ,
C O N S I ST E N T A N D E N J OYA B L E D I E T !
Over the next pages we are packaging of every item. Should

going to highlight only genuinely you ever have any questions
useful, effective and good about our LDNM Supplement
value supplements that we range, simply drop us a message
recommend to help you stay on twitter and we will get back
on track with both your training to you!
and nutrition, and thus improve
the efficiency of your progress
over time. We source all of the As a Bikini Guide follower you are
supplements ourselves, so can be entitled to a 10% discount* on
sure they are of the best quality LDNM Supps purchased at
and price. We are also going to SUPPS.LDNMUSCLE.COM
detail how best to supplement To recieve your discount enter the
your diet and training with these following code at the checkout:
products, in addition to the G E T L E A N 10 *minimum spend £45
detail and instructions on the

supplements we suggest
1 W H E Y P R OT E I N B U Y N OW
Whey protein is a great convenience food to help

increase or reach your desired protein intake at a
meal, or as par t of a meal replacement when on
the go.
1 scoop provides 20g of protein per serving; you
can supplement with whey as many times each day
as necessary.
If you are lactose intolerant or vegan, a good
quality pea protein is the best alternative.
V E GA N A L T E R N AT I V E
2 V I TA M I N D 3 B U Y N OW
Vitamin D deficiency is very high in Western

society and has been strongly linked with
decreased bone density, increased risk of
cardiovascular disease and several types of cancer.
Supplementing with 1000-4000IU of vitamin D per
day is widely considered safe and effective.
Supplement vitamin D once a day at breakfast or
with any meal.
3 P R E -W O R KO U T B U Y N OW
Pre workout is great for those early morning gym

sessions or when you are lacking the energy to
train after a long day’s work.
Take 30 minutes before your workout with water ;
star t with between 2-4 scoops based on your
caffeine tolerance and increase/decrease scoops
as necessary. Do not take more than 1 serving per
day and do not take within 3 hours of going to
bed if you struggle sleeping.

4 F E M A L E M U LT I V I TA M I N B U Y N OW
Multivitamins are good to ensure you are

consuming the necessary amount of vitamins and
minerals such as potassium and vitamin B12, which
are deficient in many people’s diet.
Many women are deficient in iron which can lead
to increased feelings of fatigue; supplementing
with a high iron multivitamin can easily help
increase your daily intake. Supplement with one
multivitamin a day at breakfast or any other meal
– although multivitamins cannot replace nutrients
and vitamins from whole foods.
5 BCAAS B U Y N OW
BCAAs can help delay the onset of fatigue during

your workouts, allowing you to train harder for
longer. Supplement with 5-10g of iBCAA (fast
mixing BCAAs) powder during your workout,
mixed with water. There is no need to supplement
with BCAAs away from your workout unless you
struggle to eat sufficient protein each day.
6 P R OT E I N M O U SS E B U Y N OW
Protein mousse is a delicious low calorie, high

protein snack that can replace foods such as
chocolate and ice cream by satisfying your cravings.
You cannot always fit the foods you want into
your diet; protein mousse is a great way to satisfy
cravings without taking a large calorie hit.
Shake with 150ml water or milk and leave to set in
the fridge for 5 minutes; devour whenever you like.

10% discount
on supplements
As a Bikini Guide follower you are entitled to a
10% discount* on LDNM Supps purchased at
supps.LDNMuscle.com To recieve your discount enter
the following code at the checkout: GETLEAN10
S H O P N OW
Unsure what supplements to buy? Check out our Bikini

Guide bundle, specially chosen to get your best results!
BIKINI GUIDE BUNDLE
*minimum spend £45

nutrition
to suit you
E V E RYO N E H AS D I F F E R E N T S C H E D U L E S A N D
E X P E R I E N C E S O I T ’S U P TO YO U TO D E C I D E
W H I C H L E V E L B E ST S U I TS YO U .
If you choose Intermediate

If we had everyone try and follow the same diet, it wouldn’t nutrition, read through and
produce the same great results across the board. For some make sure you understand the
people it would be too time intensive or tricky to follow, principles of Beginner nutrition.
whereas for others it wouldn’t be detailed enough. By If you choose advanced, make
splitting the nutrition into different levels, it ensures you are sure you understand Beginner
picking the diet that best suits your ability and schedule. and Intermediate first.

You have never counted You have some experience You have experience
calories or followed a diet following a diet or counting following a diet or nutrition
for longer than a for tnight calories, although you have plan for an extended period
and only have a limited idea heard and read contradicting of time, have used My
of nutrition from TV and information about nutrition Fitness Pal and have a basic
magazines. and are unsure what is true. knowledge of nutrition.
You don’t have time to You can prepare some meals You are willing to learn
prepare meals in advance and in advance and are happy about macros, do some basic
want to be given a set menu to learn about tracking your mathematics and to prepare
of recipes to choose from. calorie intake allowing you to and create meals to your own
create your own meals requirements.
.
G O TO PAG E 18 G O TO PAG E 24 G O TO PAG E 33

beginner
nutrition
F O L LOW T H E PAG E S I N Y E L LOW
Nutrition can often seem like the most

intimidating par t of any training programme – it
isn’t something that only takes up an hour of
your day, it is something you have to consider
every time you smell food or think about eating.
It might seem a little overwhelming at first,
constantly having to consider you food choices,
but given time it soon becomes second nature –
just like managing your finances.
When you are comfortable with this style of
managing your nutrition you can progress to the
Intermediate nutrition should you so wish!

building
a balanced diet
THE AIM OF THE BEGINNER NUTRITION
S E C T I O N I S TO I N T R O D U C E YO U TO A
B A L A N C E D D I E T A N D I M P R OV E YO U R
FOOD CHOICES.
Although nutrition can seem daunting, we have

made things as simple as possible. We have taken
away the confusion and provided you with a vast
selection of recipes to choose from, whilst also
providing you with guidelines so you can still build
meals to your preferences.
We hope this will improve your relationship with
food and build your confidence, allowing you to
progress onto the intermediate nutrition section
and learn more about nutrition.

structuring
your daily meals MEAL 1
K N OW I N G W H AT TO E AT & W H E N TO E AT
Following this beginner nutrition plan we suggest

eating 3 meals a day and two (optional) snacks, all S N AC K 1
of which you should pick from the recipes from
page 53 and onwards.
Based on the time you wake up and go to sleep,
you should aim to space your meals evenly
MEAL 2
throughout the day and eat the snacks at the
times you typically get peckish. These can be eaten
whenever you like, they do not have to be between
meals 1 & 2 and meals 2 & 3!
There are no set timings as to when you should eat S N AC K 2 ( T R A I N I N G
these meals because it makes no difference what D AYS O N LY )
time you eat them! The main aim is that you don’t
constantly get hungry between meals.
Even if you are a shift worker with irregular sleeping
MEAL 3
patterns, follow these same principles - don’t avoid
eating over your night shifts!
You can either choose meals

from the recipes on page 53
or create your own using the
guidelines on the next page.

creating your own meals
These are some general guides we encourage
you to follow should you want to create your
own meal rather than follow the recipes laid
out in the guide.
1PALM
P R OT E I N
Chicken, turkey, white
fish, dark fish, steak,
minced beef, lamb,
eggs, cottage cheese,
OD
quark, tofu.
O
F
OF E
P R OT E I N D E NS
1-2 FISTS
V E G E TA B L E S
Broccoli, peas, corn,
carrots, spinach, kale,
aubergine, peppers,
S
UIT
asparagus, celery,
berries.
OF
FR
EG
RE
V
B
ET
AB - FI
LES OR H IGH
C A R B O H Y D R AT E S
1 CUPPED HAND
White basmati rice,
pasta, lentils, quinoa,
white potato, sweet
1
potato, wholemeal
bread
O
ES
C T
F
O A
OK
ED C BOHY DR
THUMB AR
FAT
Olive oil, coconut
OOD
oil, butter, avocado,

nuts, cheese. Not Try to avoid using
E F
necessary if using high calorie pre-made

NS
a fatty meat or fish sauces and condiments,

DE
T e.g. lamb chops or as they can make it

FA
OF salmon. difficult to keep track
of your intake using this
method! See the FAQs
section for more info.

make a
habit of it
1.
TA K E P H OTO S O F A L L
YO U R F O O D
2.
It might sound cringewor thy to
some, but taking photographs
of all the food you eat really will
help you manage your weight.
Taking photos of all your meals
and snacks will make you aware I N C L U D E P R OT E I N I N AT
of your food choices, reducing L E A S T 2 O F YO U R M E A L S
the chances that you make
3.
multiple bad food choices or Trying to include a protein
over-eat during the course of source at most of your meals
the day. is a great habit to get into.
Not only will protein keep you
feeling fuller for longer, it will
also help your muscles adapt to D R I N K 2-3 L I T R E S O F
the tough training programme WAT E R E AC H DAY
you are following – meaning you
will burn more calories even We are told all the time how
when you aren’t exercising. impor tant drinking water is for
our health, but it also has plenty
of other benefits you might
not know about. Thirst is often
mistaken for hunger so drinking
enough water can reduce the
temptation to snack. But almost
more impor tantly, dehydration
can limit fat loss which will slow
your progress!

BEGINNER
your daily food intake as these
can contain up to 500 calories
per serving.
NUTRITION C A N I H AV E S O F T
FAQS D R I N KS ?
Soft drinks such as sodas are

typically high in sugar, and
therefore high in calories. We
C A N I C R E AT E M Y OW N suggest trying to limit your
MEALS? daily intake to 1 bottle or 2
cans maximum and switching
Yes, this is absolutely fine to diet/sugar free versions. This
to do. We suggest using the will not be detrimental to your
guidelines outlined on the health in any way as some
‘food plate’ page to help create ‘gurus’ may claim – for more
your own meals and avoid on diet drinks read this ar ticle.
eating excess calories.
C A N I E AT M E A L S O U T
D O I N E E D TO A D D
O R H AV E A TA K E AWAY ?
MORE FOOD WHEN I
EXERCISE? Yes, this is absolutely fine to do
– we cover this in detail in the
No, this has already been lifestyle chapter.
accounted for in the nutrition
plan. There is no need to
eat more because you have C A N I H AV E A C H E AT
exercised, you will be over-
M E A L O R D AY ?
consuming calories if you do
so. As we explained earlier in the
chapter, a cheat meal or day
can end up undoing a whole
C A N I ST I L L H AV E T E A week’s wor th of hard work.
AND COFFEE? Avoid this by including ‘bad’
foods in your diet and meals!
Yes, teas and coffee are both
fine to drink on the guide and
you do not need to account CAN I INCLUDE FOODS I
for : herbal teas, Earl Grey,
LIKE IN MY MEALS?
breakfast tea, instant coffee,
espresso coffee or any of the Yes, we encourage this! If
above with milk added. you want to have some – for
You will need to account example – chocolate after your
for barista coffees with large meal, decrease the amount of
amounts of milk (e.g. latte), carbohydrate heavy food you
sugar or cream (e.g. frappe) are eating during the meal as
added, teas made with lots of this will help avoid increasing
fresh or condensed milk (e.g. your total calorie intake.
chai tea) or hot chocolates in

intermediate
nutrition
F O L LOW T H E PAG E S I N B L U E
You’ve got a grasp of how impor tant nutrition

is as par t of your overall progress, but you still
aren’t sure what is fact and what is fiction.
To really take control of your nutrition and make
lasting changes it means educating yourself as
to what works and why it works. Learning what
works without learning why it works leaves you
without a proper knowledge of nutrition, and
subsequently results in you questioning these
principles. Often this can lead to you turning to
poorly justified fitness fads, backed up with bad
science, for answers.

Learning
to control
calorie intake
T H E A I M O F T H E I N T E R M E D I AT E
N U T R I T I O N S E C T I O N I S TO I N T R O D U C E
YO U TO T R AC K I N G YO U R C A LO R I E
I N TA K E A N D L E A R N I N G H OW TO B U I L D
D I F F E R E N T F O O D S I N TO YO U R D A I LY
D I E T.
The more you can educate yourself and the more

effor t you are willing to put into this, the better the
results you will achieve. By tailoring your calorie
intake specifically to you, we guarantee that you will
feel better and get better results than following a
bog-standard diet plan.
Following this nutrition plan you will learn how to
use My Fitness Pal to track your calorie intake and
how you can build ‘bad’ foods into your diet and still
look amazing.

using my fitness pal
If you want to get great results you have to learn
to track your daily calorie intake and we have
found the easiest and most convenient way to
do this is using the mobile app ‘My Fitness Pal.’
1
2
Star t your log into My
Fitness Pal by creating
a new account or
using your Facebook
profile. Answer the Select that you
question as we are ‘lightly active’
suggest; we have
calculated your calorie
intake on the next pages.
Here enter your goal is to
maintain weight.
3
4
Enter your height and weight
(the units can be changed
to kg and m when entering
these details). Select
your goal weight to
You have completed
be the same as your
the sign up to My
current weight.
Fitness Pal. Ignore
the suggested
calories, we
will show how to
change it to your
specific calorie
intake (based on
the exercise in
the guide) over
the next pages.

work out
your calories
B E I N G W I L L I N G TO T R AC K
YO U R C A LO R I E I N TA K E
M E A N S T H AT YO U C A N KC A L KC A L
R E A L LY TA I LO R YO U R F O O D
41kg 1336 66kg 1847
I N TA K E TO YO U R N E E D S ,
42kg 1357 67kg 1867
MEANING EVEN BETTER
R E S U LTS ! 43kg 1377 68kg 1888
44kg 1398 69kg 1908
Daily calorie intake increases as 45kg 1418 70kg 1928
bodyweight increases due to the
simple fact that bigger people 46kg 1438 71kg 1949
have more cells in their body – 47kg 1459 72kg 1969
and more cells need more energy!
48kg 1479 73kg 1990
Find your weight and designated
calories in the table and set this 49kg 1500 74kg 2010
as your daily calorie target in My 50kg 1520 75kg 2030
Fitness Pal.
51kg 1541 76kg 2051
Decreasing your calories on a rest,
or cardio only day is optional, but 52kg 1561 77kg 2071
will help you get better results in 53kg 1581 78kg 2092
improving your body composition.
54kg 1602 79kg 2112
If you are above 90kg
you should use the 90kg 55kg 1622 80kg 2132
calories. 56kg 1643 81kg 2153
57kg 1663 82kg 2173
58kg 1683 83kg 2194
If you are following
Intermediate nutrition 59kg 1704 84kg 2214
please ONLY take your
60kg 1724 85kg 2235
calories from THIS
table. The Advanced 61kg 1745 86kg 2255
nutrition is calculated 62kg 1765 87kg 2275
using different variables.
63kg 1785 88kg 2296
64kg 1806 89kg 2316
65kg 1826 90kg 2337

adjust your calories
Deduce your calorie intake from the table on
the previous page and here we will show you
how to change your daily target in My Fitness
Pal.
1
2
On the home screen,
tap ‘more’ in the
bottom right.
From the list

of options, tap
‘goals.’
3
4
From here, tap on ‘calories &
macronutrient goals.’
Tap on calories and

change this number
to your suggested
daily calorie intake
from the previous
page. If you want,
you can change
carbohydrates to
40%, protein to
25% and fat to
35%.

structuring
1 /4
your meals 1/ 4
MEAL 1 D A I LY D A I LY MEAL 1
KC A L KC A L
K N OW I N G W H AT TO E AT & W H E N
We suggest splitting your daily calories 1/ 8

roughly as per the outline below: D A I LY S N AC K 1
1 /4 KC A L
MEAL 2 D A I LY 4 meals OR 3 meals & 2 snacks
KC A L
This is entirely down to personal
preference. On the left and right we have 1/ 4
suggested how best to split your calories D A I LY MEAL 2
depending on which option you choose. KC A L
1 /4 Whilst these splits are a good guideline

MEAL 3 D A I LY to follow, you can go over or under your
KC A L calories at any meal or snack, as long as 1/ 8
D A I LY S N AC K 2
you then adjust your other meals/snacks KC A L
to ensure that you stick to your total
daily calorie target.
1 /4 1/ 4
MEAL 4 D A I LY D A I LY MEAL 3
KC A L KC A L
You can choose recipes from
the guide on page 53 or use
your own, as long as they stay
within your daily calorie total.

enter your meals
My Fitness Pal has lots of functions, but we
suggest only using it to track your food intake –
all your exercise is already accounted for by us
when your daily calories have been calculated.
2
In the search bar, type the
name of the food you are
1
consuming and search.
Tap the plus icon in the middle of the For meals with multiple
menu, select add food and choose which ingredients or foods,
meal you are adding food to. you enter all of these
separately.
3
MFP will provide a list of foods that match your
search; you should choose the one that most
closely matches the nutritional information on
the packet. You should adjust the serving size
and number of servings/
amount to match what you
are eating.
4
MFP will automatically
track your calorie intake
for that meal and overall
calorie intake for the day.
Use these figures to stay
within your total daily calorie
intake.

make a
habit of it
1.
T R AC K A L L YO U R F O O D
A N D H I G H C A LO R I E
D R I N KS I N M Y F I T N E S S
2.
PA L
Be honest with yourself about

what you eat and drink; try to
enter it as accurately as possible A I M TO I N C L U D E A
to My Fitness Pal, otherwise you P R OT E I N S O U R C E AT
are only cheating yourself out of
great results. You do not need to E V E RY M E A L
3.
track drinks such as squash, diet
soda, tea or coffee with milk – Including protein with each
but regular soda, barista coffees, meal is a great step to help you
juice and smoothies should all feel fuller for longer and also
be logged. promote adaptations to your H AV E A H I G H E R C A R B
training, improving your strength,
endurance and muscle growth. M E A L P O S T W O R KO U T
This means you will be able to
train harder and burn more Aim to eat one of your meals
calories, even when at rest. within an hour of finishing your
workout – a meal replacement
shake is a great option if you
can’t have a proper meal. This
meal should contain protein and
be higher in carbohydrates as
this will help promote recovery
and adaptations after the
session.

providing enough energy to
INTERMEDIATE W H AT I F T H E C A LO R I E S
PRESCRIBED ARE HIGHER recover and adapt to the
training stimulus.
NUTRITION THAN MY CURRENT

I N TA K E ?
FAQS If you are currently eating

within 200 kcal of your
WILL HIGH
C A R B O H Y D R AT E
prescribed daily calorie, you M AC R O S M A K E M E G A I N
can jump up to this level
WEIGHT?
C A N YO U R E D U C E without any problem. If you are
more than 200 kcal below, you No, as we have mentioned
C A LO R I E S O N R E ST D AY ? should introduce an additional earlier in the guide
100 calorie snack to your daily carbohydrates will not cause
You can reduce calories on food intake, each week, until you to gain weight – only
a rest day – if you wish. We you reach your prescribed excess calories will cause this..
suggest reducing them by 100- intake.
150 kcal, cutting out a daily Follow the guide star ting from
snack or reducing the serving week 1 and increase your
calorie intake as above at the C A N I E AT M E A L S O U T
size of carbohydrates at one of
your meals is an easy solution. star t of each training week O R H AV E A TA K E AWAY ?
until you reach your allocated
daily calorie intake. Yes, this is absolutely fine to do
W H AT I F I M I SS A M E A L ? – we cover this in detail in the
lifestyle chapter.
W H AT I F T H E C A LO R I E S
Either eat the meal later in
the day or add these missed P R E S C R I B E D A R E LOW E R
calories to another meal and/ THAN MY CURRENT C A N I H AV E A C H E AT
or a snack. If you miss the last M E A L O R D AY ?
meal of the day, add an extra I N TA K E ?
100 kcal to your breakfast.
If you are within 400 kcal of As we explained earlier in the
your prescribed daily calorie chapter, a cheat meal or day
intake you can drop to this can end up undoing a whole
D O I N E E D TO A D D level without any problem. If week’s wor th of hard work.
MORE FOOD WHEN I you are more than 400 kcal Avoid this by including ‘bad’
above, you should decrease foods in your diet and meals!
EXERCISE? your daily calorie intake by 400
kcal and maintain here until
No, this has already been you reach a plateau.
I ST R U G G L E W I T H M E A L
accounted for when your
calorie intake has been I D E AS , W H AT C A N I D O ?
calculated. There is no need WILL THIS MANY
to eat more because you have We have hundreds of great
exercised, you will be over- C A LO R I E S M A K E M E
recipes in our recipe packs and
consuming calories if you do GAIN WEIGHT? book – Leaner, Fitter, Stronger.
so. You can use these in tandem
No. We have calculated your with your guide to get great
calorie intake based on your results. We also upload tasty
weight and activity level while recipes regularly to our blog,
following the guide to ensure Instagram and Facebook – so
you will lose fat without make sure you are following us
starving yourself while still on these too!

advanced
nutrition
F O L LOW T H E PAG E S I N P I N K
You have a good understanding of how strongly

nutrition influences your progress and want to
learn the finer details.
You already understand how to use My Fitness
Pal to track your food intake and have heard the
term macros being used, although you may not
know what they are.
This knowledge will give you the power to tailor
your diet to your preferences and goals for the
most optimal progress.

Building a
diet to your
macro needs
T H E A I M O F T H E A D VA N C E D N U T R I T I O N
S E C T I O N I S TO I N T R O D U C E YO U TO
M AC R O N U T R I E N TS ( M AC R O S ) A N D
E D U C AT E YO U A B O U T H OW YO U
C A N M A N I P U L AT E T H E M TO C R E AT E A
P E R S O N A L I S E D A N D E N J OYA B L E D I E T.
Macronutrients may seem like a daunting topic,

but it really isn’t rocket science. If you know about
monitoring and tracking your calorie intake then
you have likely been keeping track of your macros
also.
Learning to track and tailor these to personal goals
and preference allows you to follow a flexible diet
for the rest of your life; minimising the times you
have to compromise on food choice and maximising
the enjoyment of your diet, and therefore your
diet’s success.

macronutrients
‘Macros’ is shorthand for macronutrients; the
nutrient groups that appear at high quantities in
our diets. These are protein, fats & carbohydrates
– all of which have different chemical structures,
energy values and roles within the body.
Protein fats carbohyrates

If you are exercising regularly Even though fat is how we store Carbohydrates are not the enemy;
chances are you have thought about excess energy in our bodies, eating they will not make you gain weight
increasing your protein intake to fat will not make you fat. Fats or put on fat. They are the body’s
help your recovery or increase your have many other impor tant roles primary energy source, readily
muscle strength and size. But protein that you might not know about, digested (in comparison to proteins
has a lot more roles in the body than including helping absorption and and fats) and conver ted into glucose
just repairing and building muscle, transpor tation of cer tain vitamins and which the body uses to create energy.
it is necessary for normal cell and minerals, formation of hormones and The energy they provide us with
immune function and also production maintaining healthy skin and nerve is needed for the central nervous
of blood cells. function! system, muscles, kidneys, brain and
When eaten, digestible proteins There are multiple types of fat in digestive system to function properly
are eventually broken down into our diet; mono-unsaturated, poly- and to achieve our maximum
amino acids and are utilised for their unsaturated, saturated, hydrogenated performance in spor t or in the gym.
different roles in the body – but only and trans-fats. We recommend Carbohydrates are assigned a GI
if sufficient protein is eaten at once cutting out hydrogenated and trans- (Glycemic Index) rating depending
(around 20g for a woman of average fats altogether where possible, as they on how rapidly they are digested,
stature) will enable proper muscle have been shown to have negative but this (and sugar content) has
repair to occur! health implications. You should aim no effect on the amount of energy
for 1/3 of your total fat intake to they provide the body. Although we
come from mono-unsaturated, suggest limiting sugar intake to 1/3
Typical sources of protein: white meat, poly-unsaturated and saturated fats of your total carbohydrate intake for
red meat, fish, eggs, dairy, legumes, respectively. health reasons.
beans, quinoa, Quorn
4
Typical sources of fat: nuts, seeds, oils, Typical sources of carbohydrates: grains,
avocados, eggs, dairy, oily fish, red meat rice, beans, legumes, quinoa, fruit, bread,
C A LO R I E S pasta, potatoes, vegetables, cereals
9 4
PER GRAM
C A LO R I E S
C A LO R I E S
PER GRAM
PER GRAM

calories
by weight If you are following
Advanced nutrition
please ONLY take your
& body type

calories from THIS
table. The Intermediate
nutrition is calculated
using different variables.
Basing your calorie intake on both your weight you are an endomorph just because you are
and body type (somatotype) will give you the best carrying a bit of fat – it is possible to be any body
results possible. Be objective about which body type and be carrying some body fat if you have
type you most closely resemble, but don’t assume neglected your diet for some time.
endomorph mesomorph ectomorph

.. Typically shor ter .. Can be any height .. Typically taller
.. Gain weight easily .. Build muscle relatively easily .. Don’t gain weight very easily
.. Generally described as ‘curvy’ .. Generally described as ‘athletic’ .. Generally described as ‘slim’
.. Wider hips and shoulders .. Wider shoulders, narrower hips .. Narrower hips and shoulders
.. Carry fat all over the body .. Carry fat mainly on torso and .. Carry fat around midriff
upper limbs

Work out your calories
For the best results your calorie intake should between body types, simply take the calorie value
be based on both your weight and somatotype. between the two different values for the body
Simply find which body type you are and read types at your weight. If you are above 90kg
down to your weight on the char t to determine you should use the calories for a 90kg
your daily calorie intake. If you believe that you are individual of your body type.
ENDOMORPH ENDO-MESO MESOMORPH MESO-ECTO ECTOMORPH
40kg 1365 1433 1501 1569 1638

41kg 1386 1455 1524 1594 1663
42kg 1407 1477 1548 1618 1688
43kg 1428 1500 1571 1642 1714
44kg 1449 1522 1594 1667 1739
45kg 1471 1544 1618 1691 1765
46kg 1492 1566 1641 1715 1790
47kg 1513 1589 1664 1740 1815
48kg 1534 1611 1687 1764 1841
49kg 1555 1633 1711 1789 1866
50kg 1576 1655 1734 1813 1892
51kg 1598 1677 1757 1837 1917
52kg 1619 1700 1781 1862 1942
53kg 1640 1722 1804 1886 1968
54kg 1661 1744 1827 1910 1993
55kg 1682 1766 1850 1935 2019
56kg 1703 1789 1874 1959 2044
57kg 1725 1811 1897 1983 2069
58kg 1746 1833 1920 2008 2095
C O N T I N U E S O N N E X T PAG E

CONTINUED
ENDOMORPH ENDO-MESO MESOMORPH MESO-ECTO ECTOMORPH
59kg 1767 1855 1944 2032 2120

60kg 1788 1877 1967 2056 2146
61kg 1809 1900 1990 2081 2171
62kg 1830 1922 2013 2105 2196
63kg 1852 1944 2037 2129 2222
64kg 1873 1966 2060 2154 2247
65kg 1894 1989 2083 2178 2273
66kg 1915 2011 2107 2202 2298
67kg 1936 2033 2130 2227 2324
68kg 1957 2055 2153 2251 2349
69kg 1979 2078 2176 2275 2374
70kg 2000 2100 2200 2300 2400
71kg 2021 2122 2223 2324 2425
72kg 2042 2144 2246 2348 2451
73kg 2063 2166 2270 2373 2476
74kg 2084 2189 2293 2397 2501
75kg 2106 2211 2316 2421 2527
76kg 2127 2233 2339 2446 2552
77kg 2148 2255 2363 2470 2578
78kg 2169 2278 2386 2494 2603
79kg 2190 2300 2409 2519 2628
80kg 2211 2322 2433 2543 2654
81kg 2233 2344 2456 2567 2679
82kg 2254 2366 2479 2592 2705
83kg 2275 2389 2502 2616 2730
84kg 2296 2411 2526 2641 2755
85kg 2317 2433 2549 2665 2781
86kg 2338 2455 2572 2689 2806
87kg 2360 2478 2596 2714 2832
88kg 2381 2500 2619 2738 2857
89kg 2402 2522 2642 2762 2882
90kg 2423 2544 2665 2787 2908

how to
split your
macros
If you really want to maximise
your results we suggest splitting
your daily calorie intake into
specific macro ranges – that is
to say you should aim to eat a
specific amount of protein, fats
and carbohydrates each day
based on your calorie intake.
When you enter your daily 30% 30-40%
calorie target into My Fitness Pal
it will also give you the option to
PROTEIN FATS
change your macro percentages.
Keeping each macronutrient in
the outlined ranges below, you
should choose the percentage
split that you prefer – whether
that means your diet is higher 30-40%
carb, higher fat or a balanced CARBS
split is up to you and which you
will be able to stick to most
closely.
Please note there is no ‘perfect
macro split,’ the best split is the
one you enjoy and can stick to
YO U C A N A D J U ST YO U R FATS & C A R B S % S P L I T TO
most closely. If you are unsure
what split to use, we suggest S U I T YO U R OW N P R E F E R E N C E S , AS LO N G AS T H E Y
opting for 30% protein, 30% fat, D O N ’ T E XC E E D A C O M B I N E D VA L U E O F 70%
40% carb split.

adjust your macros
To change your calorie and macronutrient split on
My Fitness Pal simply follow the instructions below.
My Fitness Pal will not let you enter a macronutri-
ent split that does not add up to 100%, so keep
this in mind if it will not process your macro
1
split.
2
On the home screen,
tap ‘more’ in the
bottom right.
From the list

of options, tap
‘goals.’
3
4
From here, tap on ‘calories &
macronutrient goals.’
Tap on calories
and set this to the
outlined amount
for your weight
and body type.
You should
then tap on
and adjust the
macro split to
your preferred
percentages.

how to use With your allocated daily calorie and macro
intake you can either :
macro splits • Simply split your calories and macros as you

like, between 3-5 meals, plus snacks if you
like. The only consideration here is that you
should aim to eat a protein source at each
1 meal.
T H E S E A R E S A R A H ’S
D A I LY M AC R O S
• More optimally, follow a Macro Split based
on your training time - see the Glossary for
P R OT E I N FATS CARBS a full list of these. You should pick a macro
split depending on whether you prefer 4 or 5
135 g 80g 135 g meals a day and calculate your meal macros
as per the example below.
2 H E R E I S T H E % S P L I T F O R M E A L 1 I N S A R A H ’S C H O S E N M AC R O S P L I T
% O F YO U R D A I LY I N TA K E
P R OT E I N FATS CARBS MEAL EXAMPLES
áá Overnight oats with

08:00 MEAL 1 20 % 30% 15 % whey protein peanut
butter and flax seeds.
áá Chicken and avocado

12 :0 0 M E A L 2 20 % 20 % 20 % sandwich
3 T H I S I S H OW S A R A H C A LC U L AT E S M AC R O S ( g ) F O R M E A L 1
áá Spicy vegetable quinoa
15 : 3 0 M E A L 3 20 % 20 % 20 % with shredded chicken
To calculate Sarah’s macros (g) áá Almonds
at this meal, she should divide P R OT E I N FATS CARBS
each of her Daily Macros by 135g ÷100 = 1.35g 80g ÷100 = 0.8g 135g ÷100 = 1.35g
100 (%) and then multiply (x) 1.35g x 20 = 27g 0.8g x 30 = 27g 1.35g x 15 = 20.25g
each one 19
by :its áá Lean chilli and pasta
3 0relevant
M E A L %.
4 20 % 15 % 25 % shells
YO U R D A I LY I N TA K E ( G R A M S )
21:00 T R A I N I N G

I N T R A -W O R KO U T áá Water, 1 scoop BCAAs
áá Overnight oats with
08:00 MEAL 1 27g 24 g 20 g whey protein peanut
butter and flax seeds.
áá Whey, instant oats
and powdered greens
22 :4 5 M E A L 5 20 % 15 % 20 % shake
áá Banana
áá Chicken and avocado
12 :0 0 M E A L 2 20 % 20 % 20 % sandwich
make a
habit of it
1.
A I M TO E AT 9 0- 12 0
MINUTES BEFORE
2.
TRAINING
Eating 90-120 minutes before

training is optimal for fuelling
the body properly for your
workout; allowing time for the B E F L E X I B L E W I T H YO U R
majority of the food to be MEAL TIMINGS
3.
digested and enter the blood
stream where it can be readily Meal timing is impor tant, but
used by the muscles and other being flexible with when you
cells. It will also prevent you eat will save you a lot of stress
getting fatigued earlier in your with work and social situations.
workouts – being able to work Be willing to move your meals REMEMBER: COUNTING
out harder means you will burn forwards or backwards from
more calories! M AC R O S I S N ’ T A N
your planned times. But if
everything goes wrong and you E X AC T S C I E N C E
end up missing a meal, simply
add the macros from the missed As much as we are trying to
meal to your other remaining be accurate with counting
meals. macros there are cer tain
margins of error that we cannot
account for these. Calorie and
macronutrient values supplied
on packaging are averages from
testing; those of the food you
are eating may be above or
below this. For this reason we
suggest aiming to be within
5-10% of your daily calories and
macros each day, hitting them
exactly in My Fitness Pal does
not guarantee they are correct.

ADVANCED
D O I H AV E TO H I T M Y The reverse can also be true;
D A I LY M AC R O S E X AC T LY ? if you consume more regular
carbs and less fibre than usual
NUTRITION No, as long as you stay within

your total daily calories and
are within 10% of your daily
you can go above your daily
calorie intake.
FAQS macro totals you will get great

results. D O YO U N E E D TO
C O U N T M AC R O S A N D
C A LO R I E S F O R E V E R ?
H OW D O I A D A P T TO
H OW C A N I M A K E
T H E M AC R O S F R O M A No. The idea of counting
T R AC K I N G M AC R O S calories and macros is
LOW E R C A LO R I E D I E T ?
E AS I E R ? that it builds up a strong
If you have been on a lower understanding of food, its
Firstly, invest in a good set of calorie diet preceding the nutritional value and how
digital scales – this doesn’t guide you should estimate much you can eat before you
mean you have to spend a your current calorie intake and gain or lose weight. Eventually
for tune. £10 will get you a increase this by adding 100 you will able to keep track
decent set of scales with a kcal to your daily intake each of food by eye and manage
‘zero’ function. You will be week - or simply introdcing a your diet and weight without
regularly weighing food when 100 kcal snack to your daily constantly tracking. You can
preparing your meals so this diet each week. You should always rever t to tracking
will make your life a lot easier set your macronutrient split to macros for a period of time
than using cumbersome that which you have chosen should you find yourself
mechanical scales. and work to this. wanting to get lean for a
Secondly, practice! It will take Follow the guide star ting from holiday or special occasion.
time but tracking your food week 1 and increase your
intake and macros will soon calorie intake as above at the
become second nature if you star t of each training week SHOULD I WEIGH FOOD
are willing to put in the effor t. until you reach your allocated
BEFORE OR AFTER
daily calorie intake.
COOKING?
H OW D O I H I T M AC R O S
Always weigh food before
E X AC T LY AT E AC H M E A L ? I ’ V E H I T M Y M AC R O S cooking, as when you cook
B U T M Y C A LO R I E S food you are usually adding
You have 3 options here: find
or removing water. Water
a recipe or adjust one so that AREN’T CORRECT?
has no calorific value but can
it fits the meal macros exactly,
This is most likely because change the weight of a food
eat a meal that falls shor t on
of your fibre intake. Fibre significantly (when you boil
a few of the macronutrients
is counted under total rice for example).
and top them up using other
carbohydrates in My Fitness If you buy a food pre-cooked,
protein/fat/carb sources, or get
Pal but has an energy density the nutritional information it is
close to your macros and don’t
of 2 kcal per gram (half that supplied with will be accurate
worry if you are a few grams
of regular carbohydrates for the food – there is no need
out on each.
which are 4 kcal per gram). to try and find an uncooked
Whichever you choose, your
So you can reach your daily version to read the nutritional
results will not vary as long
carbohydrate macros, but have value from this!
as you stick to your total daily
calorie intake and your daily consumed more fibre than
macros are within 10% of their usual, so your calories will be
totals. lower than usual.

H OW D O I R E AC H M Y peas, corn) to your food or
P R OT E I N M AC R O S AS A recipes you should track them
in My Fitness Pal.
V E G E TA R I A N O R V E G A N ?
Top vegetarian protein sources:

eggs, milk, yoghurts, quark H OW D O I E AT A
cheese, cottage cheese, whey N O R M A L D I E T A N D ST I L L
protein, fish (if pescatarian)
T R AC K M AC R O S ?
Top vegan protein sources: Tofu,
Quorn, tempeh, Vegan protein If you are regularly eating with
powder, beans, nuts & nut a par tner or family, it can be
butters hard to hit your macros at
If you find reaching your each meal – it is impossible
protein macros unrealistic to ask someone to constantly
(or unsatisfying) you can cater to your specific macro
supplement your diet with needs, especially when trying
BCAAs to achieve the same to feed many mouths! In this
effect as eating your full case we suggest ‘topping up’
protein macros. your macros where they fall
To do this you should aim to shor t, we suggest using:
get at least 15-20g of protein Protein – whey protein
per meal from whole foods Fats – nuts or nut butters
and then supplement this with
2-3g of BCAAs alongside. Carbohydrates – instant oats
The supplemented BCAAs
alongside the protein from the
wholefoods will achieve the H OW D O I A D A P T TO
necessary amount of leucine T H E M AC R O S F R O M A
needed to stimulate maximum
protein synthesis - the same H I G H E R C A LO R I E D I E T ?
effect eating the full amount of
protein would have had. If you are within 400 kcal of
The ‘left over’/unconsumed your prescribed daily calorie
protein macros from that intake you can drop to this
meal - i.e. The 20g of protein level without any problem; set
that wasn’t eaten - can instead your macros to your preferred
be eaten as additional carbs split. Do not worry if there is a
or fats of the same kcal value slight decrease in your protein
(20g of carbs or 9g of fat). intake – the calculated intake
is still at the optimal level
for maintaining and building
muscle. Although If you so
D O I N E E D TO T R AC K desire, you can increase your
V E G E TA B L E S E AT E N ? macro split of protein to 35%;
just be sure to not go lower
When adding leaf and stem than a 30% split of your fat
vegetables (salad leaves, intake.
broccoli etc) as a side to If you are more than 400 kcal
your food there is no need above, you should decrease
to account for them. When your daily calorie intake by 400
adding root vegetables kcal, set your macros to your
(butternut squash, carrots, preferred split and maintain
onions) or legumes (beans, here until you reach a plateau.

shopping list
P R OT E I N S • Tuna
• Protein Powders Canned In Spring Water
Whey Steak
Vegan (Pea or Hemp) • Salmon And Cod
Protein Mousse Canned
• Chicken Pre-Cooked
Breast Fillets
Thighs • Lamb
Mince Steak
Pre-Cooked Breast Chops
Chicken Sausages Lean Mince (V) (Vn)
Whole Chicken • Dairy
• Turkey Natural Or Greek Yoghurt
Breast Steaks Quark Cheese
Mince Cottage Cheese
• Beef Eggs
Lean Mince • Pulses
Lean Burgers Beans (all kinds)
Lean Meatballs Lentils
Sirloin Or Top Round Steak Chickpeas
• Pork • Nuts
Chops • Other Vegan
Bacon Medallions Tofu
Lean Sausages Quorn
Lean Mince Tempeh
Lean Meatballs

shopping list
FATS C A R B O H Y D R AT E S
• Nuts • Rice
Peanuts • Pastas (or Gluten Free)
Cashews • Breads (or Gluten Free)
Almonds • Fruits (higher carb)
Walnuts Banana
• Nut Butters Mango
Cashew Grapes
Peanut • Fruits (lower carb)
Nuts ‘N More Berries
• Dairy • Fortified Cereals
Butter Corn Flakes
Whole Milk All Bran
Cheeses Shredded Wheat
• Oils
Olive Oil (Olives) LOW C A R B O P T I O N S
Coconut Oil • Cauliflower Rice
• Seeds • Courgette noodles
Pumpkin • Squash/swede mash
Sunflower • ‘Zero Carb Rice/Noodles’
Chia
• Animal Fats (Fats Consumed LOW E R KC A L T R E ATS
With Animal Meat/Products) • Oppo Ice Cream
• Fish Oils • Almond Dream
Omega 3 • Metcalfe’s Popcorn
Cod Liver Oil • Chocolate Rice Cakes

hunger
When you are trying to lose weight there will be times when you are
hungry – this is unavoidable. What is avoidable is constantly feeling
hungry, this is a sign something is wrong with your appetite cues or
diet. These are some of our top tips for reducing feelings of hunger.
1 WAT E R B E F O R E
MEAL TIMES
Thirst can often be mistaken for
hunger so try drinking a large
glass of water and waiting 15-30
minutes to see if these feelings
5
subside. If you do eat soon after
2
this, you will feel full sooner.
T RY A 1 D AY
3
INCLUDE MORE FA ST
V E G E TA B L E S This is not something we
Most vegetables are very low advocate ordinarily (especially if
calorie so you can include them WHOLEMEAL you suffer from an illness), but
at your meal without pushing it is easy to forget what real
OPTIONS
up your calorie intake. They are hunger feels like, rather than just
high volume so will take up more Wholemeal options (bread and eating out of habit. It can serve
space in your stomach making pasta etc.) are higher in fibre as a reminder that nothing bad
you feel full, and are also high in than their refined counterpar ts. will happen if you go without
fibre so will prolong feelings of This means they will prolong eating for 24 hours and that
satiety. feelings of fullness compared you do not need to be ‘hangry’
to the refined versions as fibre because you missed one meal!
4
slows the digestion of food.
S LOW I T
D OW N
It might seem novel but using
smaller cutlery will decrease the
speed at which you eat! Slowing
down the speed at which you eat
means you will star t to feel full
while you are still eating, rather
than after you have eaten more
than you needed to.

reaching a plateau?
Progress will naturally slow over time - this does not signify that you
have reached a plateau. A plateau is when you have made no visible
or measureable progress in over 2 weeks - be objective about this.
Compare your progress selfies (taken in the same lighting and pose)
and measurements (taken in the same conditions with the same tape
measure and scales) and if you cannot see progress between those
taken at least 2 weeks apart then should follow the flow chart.
STA R T
Try to follow your diet

Are you sticking
more strictly. The tips
closely
in Nutrition & Lifetyle
to your diet?
sections will help!
Make sure you

Are you closely
complete all the
following the work-
scheduled workouts
outs within the guide?
each week.
Increase the length of

Are you doing cardio sessions by 5
enough cardio? mins or add 1 more
session per week.
Make sure you go

Are you getting at
to bed early enough
least 8 hours sleep
to ensure at least 8
each night?
hours sleep per night.
Reduce your calorie Take the time to focus

intake by 100 kcal, Are you stressed with on dealing with the
maintaining the same work/personal life? issues that are
macro % split. stressing you out

food P O R K B AC O N
T U R K E Y B AC O N
swaps
P O R K S A U S AG E S
C H I C K E N S A U S AG E S
Much has been made recently

of reduced fat, or lower calorie
versions, of products actually
being unhealthier than the
original. Whilst in some cases PIZZA
the amount of added salt, sugar C A U L I F LOW E R P I Z Z A
and other ingredients isn’t
great, the majority of the time
any additions are extremely
minimal, negligible and the
product has far less calories per
serving.
RICE
These easy swaps allow you to
easily reduce your calorie intake CAULI-RICE
without having to skip on the
food and drinks you enjoy!
F U L L FAT M I L K
SKIMMED MILK
S PAG H E T T I
COURGETTE
S PAG H E T T I
BEEF MINCE
TURKEY MINCE
NOODLES
ZERO CARB NOODLES

to one or multiple meals
GENERAL D O I N E E D A P R OT E I N
SHAKE AFTER MY for bigger servings or higher
calorie meals.
NUTRITION W O R KO U T ? Advanced: If you struggle to

eat more than 3 meals a day,
You do not need a protein you can split your macros
FAQS shake after your workout, a full
meal is more ideal.
roughly between 3 meals and
the remaining calories can
If you cannot eat within an be eaten as snacks between
hour of finishing your workout meals. Just aim to stick to your
SHOULD I CHANGE a protein shake and some total daily calorie intake and be
carbohydrates is a great within 10% of your macros.
M Y D I E T / C A LO R I E S / alternative. We suggest a
M AC R O S AS M Y W E I G H T shake of either whey or vegan
CHANGES? protein and instant oats, with a C A N I H AV E A C H E AT
piece of fruit.
M E A L O R D AY ?
No, use the calories intake
for your current weight (not As we explained earlier in the
the weight you want to be). H OW M U C H S U G A R C A N
chapter, a cheat meal or day
Do not change them as you I E AT E AC H D AY ? can end up undoing a whole
change in weight; you only week’s wor th of hard work.
need to do so if your progress We suggest limiting your sugar Avoid this by including ‘bad’
stops and you reach a plateau intake to one third of your foods in your diet and meals!
as explained on the plateaus total daily carbohydrate intake
page. for health reasons.
I ST R U G G L E W I T H M E A L
H OW M U C H F I B R E I D E AS , W H AT C A N I D O ?
C A N I H AV E S O F T
S H O U L D I E AT E AC H D R I N KS ? We have hundreds of great
D AY ? recipes in our recipe packs and
Soft drinks such as sodas are book – Leaner, Fitter, Stronger.
We suggest eating around 25- typically high in sugar, and You can use these in tandem
40 g of fibre each day. This is therefore high in calories. We with your guide to get great
a healthy amount to consume suggest trying to limit your results. We also upload tasty
based on your calorie intake, daily intake to 1 bottle or 2 recipes regularly to our blog,
although there is no problem cans maximum and switching Instagram and Facebook – so
with consuming slightly more to diet/sugar free versions. This make sure you are following us
fibre each day but as you will not be detrimental to your on these!
approach an intake closer health in any way as some
to 50g you may experience ‘gurus’ may claim – for more
digestive issues such as on diet drinks read this ar ticle.
bloating, intestinal discomfor t
or constipation. If you are
using My Fitness Pal it will I ST R U G G L E TO E AT X
suggest a daily fibre intake and
factor this into your calories & M E A L S A D AY, W H AT I S
macros. T H E B E ST S U G G E ST I O N ?
Beginner and intermediate: If

you do not like eating snacks,
you can add these calories

LDNM x food grinder
recipe packs
WA N T TO A D D S O M E VA R I E T Y TO YO U R M E A L S ?
Then ch-egg out our delicious and macro friendly recipe

packs in collaboration with the brilliant Food Grinder!
Fresh and interesting meal ideas for every occasion.
S H O P N OW

get leaner,
fitter,
stronger
Our first book, Leaner, Fitter,
Stronger has received critical
acclaim for our revolutionary
approach to health and fitness,
and achieving success at any size.
It covers our journey from four
friends who just enjoyed working
out together, to turning the fitness
industry on its head and how we
have helped tens of thousands of
people transform their bodies and
lives.
Packed with delicious recipes,
advice and routines, Leaner,
Fitter, Stronger is the prefect
compliment to your LDNM guide.
B U Y N OW

meal ideas &
recipes
D E S I G N E D TO B E E N J OY E D
BY E V E RYO N E !
All of these delicious meal ideas and recipes can

be enjoyed while following the guide.
For those of you tracking your calories and
macronutrients, all the nutritional information is
provided so you can be sure whether each meal
fits with your daily or meal allowances.
Bon appetite!

Make a
meal of it
55 S U P E R S N AC KS 73 MIXED BEAN BURGERS
56 S M O OT H I E S 74 3 A LT E R N AT I V E S TO F R I E S
58 P R OT E I N PA N C A K E S 75 S AV O U RY C H I C K E N R I C E
59 3 WAYS OV E R N I G H T OATS 75 TUNA FISHCAKES
60 LEAN CHILLI WITH WILD RICE 76 0 % YO G H U R T W I T H TO P P I N G S
61 N U T T Y Q U I N OA & TO F U B OW L S 76 POCKET STUFFED SWEET POTATOES
62 S PA N I S H O M E L E T T E 77 V E G E TA R I A N C H I L L I
63 H E A LT H I E R F U L L E N G L I S H 77 V E G A N TAC O S
64 S PAG H E T T I & M E AT B A L L S 78 E D A M A M E A N D Q U I N OA S A L A D
65 T ER I A K E CH ICKE N E GG FRIE D RICE 78 GREEK SALAD
66 TUNA NICOISE SALAD
67 SALMON BURGERS & CAULI RICE
68 FA L A F E L B U R G E R S W I T H F E TA
69 CHOC & NUT ENERGY BALLS
70 C H I C K E N & P B ST I R F RY
71 C H I C K E N S A U S AG E S & F R I E S
72 E G G S & AV O C A D O S M AS H

super
snacks
Here is a list of some low calorie
snack options. Whilst you don’t
have to snack between meals, it
under under
can help maintain your energy
levels and prevent binging. 100kcal 150kcal
Remember ; just because snacks
fit within these brackets it doesn’t Apple or banana 250ml almond milk with scoop of
mean they are good for you to whey protein
Diet hot chocolate (with water)
eat all the time! And we definitely
Protein shake with water 1 handful roasted chickpeas
don’t advise drinking alcohol in
place of a snack every day! 2 finger Kitkat 2 tbsp low fat hummus, 10 vegeta-
ble sticks
Ryvita, low fat cream cheese and
pickle 1 Reece’s peanut butter cup
Babybell 2 sticks celery with 2 tsp peanut
butter
Handful of strawberries, tsp half
fat crème fraiche 3 scoops Oppo ice cream
1 small slice smoked salmon , tsp 4 slices parma ham
low fat cream cheese 2 tbsp low fat Greek yogur t
Small pack of vegetable crisps 100kcal pack beef jerky
100g beaked beans with sprinkle Half an avocado with 1 tbsp cot-
low fat cheese tage cheese
2 handfuls of olives 330ml bottle larger
1 small handful of almonds 8 grape tomatoes, 1 tbsp low fat
2 Jaffa Cakes ricotta
2 handfuls broccoli florets with Small glass of wine
cheese & chive dip Fun sized pack of Skittles
330ml bottle light beer Handful broccoli florets, soy sauce
& sesame seeds

super smoothies
Smoothies are a great time saver and convenient way to
get lots of nutrient dense whole foods into your diet. To
make any of the smoothies below, pop all the ingredients
in a blender with water and ice to your desired consistency.
Salted caramel banana Choc berry Choclate coconut

I N G R E D I E N TS I N G R E D I E N TS I N G R E D I E N TS
40g chocolate whey 35g chocolate whey 25g chocolate whey

Medium banana 2 handfuls of blueberries 100g 0% yoghur t
1 tsp cacao powder 1 handful of raspberries 1 medium red apple
Sprinkle cinnamon 1 handful of spinach 1 tsp dessicated coconut
200ml almond milk 1 tsp nut butter 1 tsp nut butter
1 scoop of salted caramel 250ml almond milk 200ml almond milk
Almond Dream ice cream
P E R S M O OT H I E P E R S M O OT H I E P E R S M O OT H I E
P R OT E I N 33g P R OT E I N 35g P R OT E I N 33g
C A R B S 27g C A R B S 16g C A R B S 27g
FATS 7g FATS 15g FATS 12g
KC A L 320 KC A L 350 KC A L 363

Sweet vanilla Vanilla nut Vanilla greens
30g vanilla whey 25g vanilla whey 30g vanilla whey

25g rolled oats 100g 0% yoghur t 25g oats
Squeeze of honey Teaspoon of cacao powder 1 medium apple
1 handful of spinach 1 tsp nut butter 1 handful of blueberries
1 handful of blueberries 250ml hazelnut milk Spinach
1 tsp of cinnamon Kale
250ml almond milk 250ml soya milk
P E R S M O OT H I E P E R S M O OT H I E P E R S M O OT H I E
KC A L 319 KC A L 340 KC A L 400
Greens & blues Strawberry banana Maple French Toast

25g vegan protein powder 25g vegan protein powder 25g LDNM maple syrup whey
25g oats 1 tsp stevia 1 tbsp cottage cheese
1 tsp of honey 2 handfuls of strawberries 240ml almond milk
2 handfuls of blueberries 1 medium banana Sprinkle of cinnamon
1 handful of spinach 250ml soya milk Squeeze of maple syrup
Small tsp of cinnamon
250ml almond milk P E R S M O OT H I E
P R OT E I N 30g
P E R S M O OT H I E C A R B S 30g P E R S M O OT H I E
P R OT E I N 24g FATS 5g P R OT E I N 35g
C A R B S 39g KC A L 300 C A R B S 12g
FATS 5g FATS 5g
KC A L 300 KC A L 191

protein P E R 4 PA N C A K E S
P R OT E I N 26g
pancakes C A R B S 26g
FATS 5g
KC A L 252
I N G R E D I E N TS DIRECTIONS
( S E R V E S 3)
1. Mix the flour, protein and baking powder in a large bowl
Pancakes: to form a consistent mixture.
100g whole wheat flour 2. Add the egg and milk to the bowl and mix until a
consistent texture is achieved.
75g vanilla whey protein powder
3. Heat a little oil (the taste of coconut oil works well with
1 heaped tsp baking powder these!) in a frying pan over a medium heat and ladle the
1 egg pancake mix into the pan. You should add enough mixture
225ml almond milk each time to form pancakes approximately 10cm in
diameter.
4. Once the top of the pancakes begin to bubble, flip them
To serve: over and cook for another minute or two.
Greek yogur t 5. Serve hot and top with Greek yogurt, sliced almonds and
Sliced almonds berries. To make a berry ‘jam’ to top, simply roughly mash
a handful of berries, place in a bowl and heat for 15-30
Berries
seconds!

3 ways with overnight oats
Three different variations on this breakfast favourite, each
one offering different macros to suit your split. Just mix all
the dry ingredients in a jar or tupperware pot, add liquids,
stir or shake and place in the fridge overnight and voila -
breakfast for one is served.
chia, banana & peanut berry blend coffee choc-coconut

25g rolled oats 30g rolled oats 30g rolled oats

1 scoop (25g) vegan protein 1 scoop (25g) strawberry whey 1 scoop (25g) chocolate whey
powder 1 tbsp 0% yogur t 1 heaped tsp desiccated coconut
1 small mashed banana 1 handful raspberries 1 square grated dark chocolate
1 tsp chia seeds 120ml unsweetened almond 100ml semi-skimmed milk
1 tsp peanut butter milk 1 shot espresso (or 1 mix scoop
120ml unsweetened almond instant coffee in milk)
milk
P E R P O RT I O N P E R P O RT I O N P E R P O RT I O N
KC A L 405 KC A L 282 KC A L 381

lean chilli P E R P O RT I O N
P R OT E I N 32g
with wild rice C A R B S 38g

FATS 6g
KC A L 330
( S E R V E S 4)
1. Dice the onion to preferred size and finely chop the
500g extra lean mince beef cloves of garlic. Place a large pan on a medium-high heat
and add a little olive oil, allow it to heat for a few minutes
One tin of Italian chopped tomatoes before adding the onion and garlic.
Small tin of kidney beans 2. Once onion and garlic have star ted to brown, add the
Small tin of peas and carrots mince to the pan and cook gently until the meat has
Handful of button mushrooms browned over and drain the mixture (optional).
2 cloves of garlic 3. Add a teaspoon of tomato puree, the chilli powder

& paprika to the mix and cook gently for a few more
1 tsp of chilli flakes minutes, before adding the drained kidney beans and
2 tsp of tomato puree chopped button mushrooms. Stir and heat through.
One small onion (red or white) 4. Add the tinned tomatoes and cook on a medium to low
heat until the mixture star ts to simmer gently. Leave for
1 heaped tsp of chilli powder
30-40minutes, stirring occasionally, adding the chilli flakes
1 heaped tsp of smoked paprika around 10 minutes before serving and season with salt &
200g dry wild rice pepper to your taste.
5. Around 12-15 minutes before serving, add the wild rice to
boiling water and cook as the packet advises (you can also
use 2 packs of express-style rice).
6. Serve the rice with the chilli and top with a little low fat
cheese or reduced fat sour cream.

nutty quinoa P E R P O RT I O N
P R OT E I N 25g
& tofu bowls C A R B S 45g

FATS 16g
KC A L 427
( S E R V E S 2)
1. Preheat the oven to 200 degrees Celsius. Place the tofu
100g quinoa on a lined baking tray and pop in the oven for 40 minutes
or until cooked, turning halfway through.
1 small red pepper (diced)
2. Rinse the quinoa under cold water and add to a pan with
2 handfuls broccoli florets double the amount of water, a pinch of salt and cook on
2 tbsp peanut butter a light boil for 10-15 minutes or all the water is absorbed.
1 tbsp fresh lime juice Fluff with a fork or wooden spoon.
1 tbsp water 3. While the quinoa is cooking, heat a little olive oil in a pan
over medium-high heat. Add the red pepper and cook for
1 tsp soy sauce about 3 minutes, until softened before transferring to a
1/2 tsp brown sugar large bowl.
1cm freshly grated ginger 4. Place the pan back on a medium heat, add the broccoli
and 2 tablespoons of water. Cover and steam for about
4 medium slices tofu (baked)
2 minutes, or until the broccoli is tender. Transfer the
2 tbsp roasted peanuts (chopped) broccoli to the bowl with the pepper.
5. By hand whisk the peanut butter, lime juice, water, soy
sauce, sugar, and ginger in a small bowl.
6. Transfer the quinoa to the large bowl with the veggies and
then add the peanut sauce. Toss everything together and
season with salt and pepper to taste.
7. Divide the quinoa into 2 bowls, then top each with 2
slices of tofu and a tablespoon of chopped peanuts.

spanish P E R P O RT I O N
P R OT E I N 20g
omelette C A R B S 20g
FATS 15g
KC A L 300
( S E R V E S 2)
1. Prepare all the ingredients.
2 large eggs & 2 egg whites (whisked 2. Heat a little olive oil in frying pan
together) over a medium-high heat and add
1 large potato (cooked and sliced/ the potato.
cubed) 3. After 3-5 minutes add the chorizo,
30g chorizo sausage (skinned and thinly onion and garlic, and cook for a
sliced) further 5 minutes until the potatoes
brown and onions soften.
2 handfuls of spinach (roughly chopped)
4. Reduce the heat to medium before
1 handful of rocket adding the rocket and spinach,
Half a red onion (sliced) adding the egg 1-2 minutes later
2 cloves of garlic (finely diced) 5. Season with salt and pepper, and
30g feta cheese (drained and cubed) cook until the bottom and sides of
the omelette are cooked
6. Pre heat a grill, sprinkle the feta
cheese on top of the omelette, and
add the pan under the grill to cook
the top.

healthier full P E R P O RT I O N
P R OT E I N 37g
english C A R B S 42g
FATS 11g
KC A L 415
( S E R V E S 1)
1. Prick the chicken sausage and place under
1 slice of sourdough the grill at a medium heat, after 5 minutes
add the bacon medallions. Turn both as
2 bacon medallions needed.
1 chicken sausage 2. In a large frying pan add a little oil and
Medium egg spread around evenly, add the asparagus on
100g baked beans one side and cook for 2-3 minutes.
10 mushrooms (sliced) 3. Meanwhile add the beans to a small

pan and cook over a medium heat, or
Vine tomatoes microwave for 2-3 minutes.
5-10 asparagus stalks 4. As the beans are cooking add the
Garlic salt and pepper to taste mushrooms and the vine tomatoes to the
pan before carefully crack the egg into the
remaining space in the pan. Season the
contents of the pan with black pepper and
garlic salt, cook until the egg reaches your
desired consistency.
5. Toast your sourdough and serve all the
ingredients together!

spaghetti & P E R P O RT I O N
P R OT E I N 36g
meatballs C A R B S 42g
FATS 9g
KC A L 425
I N G R E D I E N TS
( S E R V E S 4)
Meatballs:
500g 5% beef mince
1 medium egg
1 medium onion (finely diced)
1-2 cloves of garlic (finely diced)
1-2 tablespoons of Italian herbs
Salt and pepper to taste
Tomato Sauce:
Small white onion (sliced)
1 garlic clove (finely diced)
½ teaspoon sugar
Salt and pepper to taste
Can of Italian chopped tomatoes
Spaghetti:
200g whole wheat spaghetti
DIRECTIONS
1. Add the egg, onion, garlic and herbs 6. With 10-15 minutes left for the
to a mixing bowl, and combine sauce, heat another pan to a
before adding the mince medium heat with olive oil, before
2. Shape into 12 evenly shaped balls, adding the meatballs, and cooking to
cover and put to one side your preference.
3. Heat a pan with olive oil, before 7. Meanwhile, bring a saucepan of
adding the sliced onion and garlic, water to the boil, add the spaghetti
and cooking until golden (or pasta of your choice) and cook
to your preference.
4. Add the tomatoes, sugar, salt and
pepper – stirring through until 8. Add the cooked meatballs to the
combined evenly with the onions sauce for 2-3 minutes before serving
and garlic.
5. Bring the mixture to a low simmer
and cover - pushing around
periodically, for 30 minutes.

teriyaki chicken P E R P O RT I O N
P R OT E I N 40g
egg fried rice C A R B S 40g

FATS 8g
KC A L 390
( S E R V E S 2)
Chicken:
500g 2 small chicken breasts (thinly
sliced)
1cm fresh grated ginger
1 tsp sesame oil
60 ml low salt soy sauce
20 ml reduced sugar sweet chilli sauce
Rice:
2 handfuls of broccoli florets
250g packet of plain express rice (or
100g uncooked rice)
2 medium eggs
Whites of 5 spring onions (finely sliced)
DIRECTIONS
1. In a large bowl mix the ginger,

sesame oil, soy sauce and sweet chilli
sauce and add the sliced chicken.
Cover and set aside for at least 30
minutes.
2. Add a little oil to a frying pan over a
medium head. Remove the chicken
4. Whisk the eggs, clear a space in the
from the marinade and add to the
pan and add the eggs.
pan, stirring regularly for 5-6 minutes
before adding the spring onions 5. Allow the egg to cook for 10-20
and broccoli florets. Cook for 2-3 seconds before pushing them round
minutes. the pan and mixing evenly with the
rice.
3. Meanwhile cook the rice in the
microwave for 2 minutes or prepare 6. Remove from the heat as serve
the uncooked rice as directed, then immediately with either soy sauce or
add to the pan with the chicken and low sugar sweet chilli sauce on the
broccoli and stir through. side if you want.

tuna nicoise P E R P O RT I O N
P R OT E I N 27g
salad C A R B S 3g
FATS 20g
KC A L 300
( S E R V E S 3)
2 cans of tuna
4 eggs
2-3 handfuls of spinach
Half a large lettuce (shredded)
20 (nicoise) olives (halved)
Half a cucumber (sliced and quar tered)
Red bell Pepper (diced)
Half a white onion (finely diced)
2 tbsp olive oil
2 tbsp balsamic vinegar
DIRECTIONS
1. Get the eggs out of your fridge

and allow them to warm to room
temperature, this will avoid the shell
cracking when you boil them.
2. Bring a small saucepan of water to
a gentle boil and add the eggs. 7
minutes will leave the yolk slightly
runny whereas 8-10 minutes will
hard boil the egg.
3. Drain the saucepan and place the
eggs straight into cool water.
4. Prepare the vegetables and olives,
add to a large salad bowl and toss
together.
5. Add the oil and vinegar, tossing, then
flake the tuna into the bowl and toss
again.
6. Peel and quar ter the eggs and place
on top of the salad.

salmon burgers P E R P O RT I O N
P R OT E I N 39g
with cauli rice C A R B S 12g

FATS 12g
KC A L 330
( S E R V E S 1)
120g flaked salmon

1 egg (whisked)
10 asparagus sticks
10 mushrooms (sliced)
1 garlic cloves (finely diced)
Packet of cauliflower rice
Wedge of lemon
Dill
DIRECTIONS
1. Heat a tablespoon of olive oil in a

frying pan.
2. Whisk the egg in a bowl, add the
flaked salmon, salt, pepper and
paprika before mixing and shaping
into two patties.
3. Add the patties to the frying pan;
cooking for 3-5 minutes on each
side.
4. In a separate frying pan fry the garlic
in a little olive oil on a medium/
high heat for 2-3 minutes before
adding the chopped mushrooms and
asparagus for 5-7 minutes.
5. Cook the cauliflower rice in the
microwave, before serving with
the burgers, a wedge of lemon and
sprinkle of dill.

falafel burgers P E R P O RT I O N
P R OT E I N 8g
with feta C A R B S 11g

FATS 6g
KC A L 130
( S E R V E S 4)
400g can of chickpeas (drained)

50g feta cheese
1 medium carrot (finely chopped )
1/2 red onion (finely chopped)
1 egg
DIRECTIONS
1. In a pan with a little oil, fry your

onion and carrot on a low heat for
roughly 10 mins until soft
2. Add the carrot and onion with the
remaining ingredients into a food
processor and roughly blend to
make a thick puree
3. Heat some oil in a pan on a low
heat and dollop 1/4 of the mixture
into the pan, in a rough burger
shape. Repeat this process 3 times
so you have 4 burgers slowly
cooking in the pan.
4. After 5 10 mins turn them over and
cook again on the other side.
5. Serve in a wholemeal bap (you need
to account for these calories!) with
salad and tzatziki, or between 2 large
lettice leaves.

chocolate & nut P E R B ATC H
P R OT E I N 45g
energy balls C A R B S 183g

FATS 95g
KC A L 1630
( M A K E S 12-20)
1. Blend the almonds until finely
20 seedless dates ground, resembling a coarse flour.
Empty onto a small, level plate.
1 heaped tbsp cocoa powder
2. Blend the dates until they’re stuck
150g uncooked cashews (diced) together in a large bulk- move to a
1 tbsp cacao powder mixing bowl.
1 tbsp of vanilla coconut milk 3. Add stevia and cocoa powder into
50g of roasted, salted almonds (finely the mixing bowl; work into the dates
chopped) evenly using your hands.
1 tsp of stevia 4. Add the coconut milk, diced

cashews and a pinch of salt - mixing
until evenly combined.
5. Shape the batter into even balls, of
around 2-3cm in width.
6. Roll each ball in the chopped
almonds until covered.
7. Store in the fridge or eat
immediately.

chicken & peanut P E R P O RT I O N
P R OT E I N 35g
butter stir fry C A R B S 25g

FATS 10g
KC A L 350
( S E R V E S 3)
1. Add some oil to a wok or large frying pan on a high heat.
2 large chicken breasts (sliced into 2. Add the diced chicken breasts to the wok and turn them
strips) until sealed (all a white colour), then turn down to a
50g peanut butter medium/low heat.
1 tsp mild chilli powder 3. Add the peanut butter, cayenne pepper and mild chilli
powder to a mug, before adding the boiling water and
1 tsp cayenne pepper powder to stirring until one smooth mixture
Boiling water as required 4. Increase the hob to a high heat, and add the stir fry
1 large pack of stir fry vegetables vegetable packet(s) - pushing around for 3-5 minutes until
(you can add extra vegetables if you reduced.
wish; onion, beansprouts, peppers, 5. Add the rice noodles to the pan – pushing round evenly
mushrooms, water chestnuts)
6. Add the peanut butter
100g of rice noodles
7. Once all ingredients are added and cooked; reduce the
heat, add the peanut sauce, and stir for a further 3-5
minutes before serving.

chicken sausages P E R P O RT I O N
P R OT E I N 40g
& sweet potato fries C A R B S 30g

FATS 10g
KC A L 400
( S E R V E S 2) DIRECTIONS
Meatballs: 1. Prepare the sweet potato fries as per the healthier fries
6 chicken sausages pages.
2 large sweet potatoes 2. Prick the chicken sausages, before cooking them under a
2 tbsp olive oil grill on a medium heat for the directed amount of time.
Aim for them to be ready at the same time as the sweet
1 tsp cumin potato fries.
1 tsp ground coriander 3. After you have put the sausages under the grill, heat
Chilli powder a little oil in a frying pan over a medium heat. Add
the onions and cooking until they begin to become
1-2 cloves of garlic (finely diced)
translucent.
1 white onion (finely chopped)
4. Add the garlic, cook for 2-3 minutes before adding the
1 red pepper (sliced) pepper. Cook for another minute or two before adding
2 handfuls spinach the spinach and reducing down.
5. Serve all the meal ingredients together!

poached eggs P E R P O RT I O N
P R OT E I N 20g
& avocado smash C A R B S 27g

FATS 30g
KC A L 400
( S E R V E S 1)
1. Half and destone an avocado. Scoop the flesh from one
2 eggs half into a bowl and roughly mash with a fork.
2 slices of sourdough bread 2. Bring a pan of water to the boil (optional: add a
tablespoon of white wine vinegar), before reducing to
½ medium avocado a low simmer. Crack each egg into a mug and use this
Rocket to transfer the egg into the pan to avoid scolding your
Basil fingers.
2 tbsp low fat hummus 3. Cook the eggs for 3-4 minutes depending on whether
you prefer your yolks runny or sticky, meanwhile toast
2 tbsp low sugar sweet chilli sauce the bread.
5-10 cherry tomatoes on the vine 4. Optional: roast the tomatoes under the grill on a high
heat for 3-4 minutes.
5. Place the bread on a plate, add the rocket and eggs on
top and drizzle with low sugar sweet chilli sauce. Serve
with the hummus and tomatoes on the side of the plate.

mixed bean P E R P O RT I O N
P R OT E I N 36g
burgers C A R B S 53g
FATS 7g
KC A L 420
( S E R V E S 6)
1. In a food processor, pulse onion and garlic until finely
Burgers: chopped. Add 1 tin of black beans, the coriander, parsley,
egg, and chilli flakes and pulse to combine.
1/2 medium onion, roughly chopped
2. Transfer contents of the processor to a large mixing
1-2 cloves chopped garlic bowl and add the remaining tin of black beans and the
2 x 400g tins of black beans (drained bread crumbs. Season with salt and pepper and mix by
and rinsed) hand until well combined.
Handful of fresh coriander leaves 3. Divide the mixture into 6 roughly equal por tions and
Handful of fresh parsley leaves form into patties no thicker than 1 inch.
1 large egg 4. Place the patties on a hot oiled skillet or under a

medium heat grill and cook for roughly 6 minutes each
Small tsp chilli flakes side, or until heated through.
2 slices of bread (processed into 5. Lightly toast the buns under a grill and serve with the
breadcrumbs) burgers.
6. Top with lettuce, tomato, onion, reduced sugar ketchup
6 wholemeal protein baps & low fat mayonnaise for a truly delicious burger!

3 alternatives to fries
Potato fries are great and can be made with minimal oil to reduce fat
content, but it’s nice to mix it up. These three alternatives provide you
with different macros to help fit in around your split, and some variation!
baked parnip fries Courgette chips Sweet potato fries

( S E R V E S 2) (SERVES 2) (SERVES 2)
3 parsnips 2 courgettes (~100g each) 2 sweet potatoes
1 tbsp chopped fresh rosemary 2 tbsp parmesan 2 tbsp olive oil
1 large clove garlic (chopped) 2 tbsp breadcrumbs 1 tsp cumin
2 tbsp olive oil 1 egg (whisked) 1 tsp ground coriander
Small tbsp ground cumin Small tbsp chilli powder
DIRECTIONS
DIRECTIONS DIRECTIONS
1. Preheat the oven to 220
1. Preheat the oven to 220 degrees Celsius 1. Preheat the oven to 220
degrees Celsius 2. Stir bread crumbs and degrees Celsius.
2. Chop the parsnips into chips parmesan together. 2. Chop the sweet potato into
no thicker than 1 finger. 3. Dip the courgette strips in fries or wedge shapes no
3. Place in a mixing bowl with egg and then roll strips in thicker than your finger.
the oil, chopped rosemary, bread crumb mixture to 3. Transfer to an oven-proof
garlic, cumin and salt and coat. Place on a lined baking dish and add the olive oil,
pepper to taste. sheet. cumin, coriander and chilli
4. Place on a baking tray and 4. Place in the oven for 20 mins pepper – stir to coat evenly.
pop in the oven with a sprig (or until golden) turning 4. Place the chips in the oven
of rosemary for 25 mins (or halfway. for 30 minutes (or until
until golden) turning halfway. cooked), turning halfway.
PER SERVING P E R S E RV I N G P E R S E RV I N G
CARBS 17g CARBS 7g CARBS 20g
KC A L 214 KC A L 145 KC A L 210

and garlic in the remaining
SAVOURY juices until they reduce
down.
Asparagus:
15 asparagus stalks
CHICKEN RICE 5. Drain the rice, add and stir

into the onions and garlic.
Squeeze of honey
Season with salt, pepper

P R OT E I N 43g DIRECTIONS
and a tablespoon of olive
C A R B S 35g oil and stir over a low heat
for 2-3 minutes – avoid 1. Bring a saucepan of water
FATS 10g to the boil over high heat,
letting any of the rice catch
KC A L 400 on the pan. add the potatoes, cover
and reduce to a simmer.
6. Arrange the chicken, rice
I N G R E D I E N TS Cook until tender (about
and vegetables, and serve.
15 - 20 minutes).
( S E R V E S 2)
2. Drain the potatoes before
adding to a large bowl and
2 chicken breasts
mashing.
2 handfuls broccoli florets
3. Mix the tuna, egg, onion,
10 baby carrots
100g brown rice
TUNA mustard, breadcrumbs,
garlic, herbs or seasoning,
Half a chopped red onion
2-3 cloves of diced garlic
FISHCAKES cayenne pepper and
salt and pepper into
the mashed potato until
Tablespoon of olive oil an even consistency is
P R OT E I N 40g
achieved. Divide the
C A R B S 55g mixture into 8 equal
DIRECTIONS FATS 4g portions and shape into
KC A L 300 fish cakes.
1. Add the rice to a saucepan 4. Heat a little oil in a

of boiling water, reducing I N G R E D I E N TS frying pan on a medium
to a simmer and cook for heat before adding the
(SERVES 2) asparagus. Drizzle honey
15-20 minutes.
over the sticks after around
2. Butterfly the chicken Fishcakes: 5 minutes, and cook to
breasts, and season with your preferred softness.
salt and pepper. Place a 2 medium potatoes (peeled
frying pan on a medium and cubed) 5. In a separate frying pan
heat and add a little oil 2 cans tinned tuna (drained) heat a little olive oil over
– when the oil is heated, medium heat. Add the
1 large egg (whisked) fishcakes and fry until
cook the breasts for 12-15
minutes, turning halfway Small red onion (finely diced) browned and crisp, around
through. 3 minutes on each side.
1 tbsp Dijon mustard
3. To another saucepan of 1 tbsp dry breadcrumbs, or as
boiling water, add the needed
broccoli florets and carrots. 2 cloves garlic (finely diced)
Placing a lid on top and
then reduce to a simmer – 1 tsp Italian herbs
cooking to your preferred 1 small tsp Cayenne pepper
firmness.
1 tablespoon olive oil
4. When cooked, remove
the chicken from the pan
and then fry the onion

a pocket. Evenly stuff the
0% YOGHURT POCKET potatoes with the cheese,
and then the beans, before
WITH STUFFED placing the potatoes back

in the oven for several
minutes to melt the
TOPPINGS SWEET cheese.
5. Bring a pan of water to
P R OT E I N 33g POTATOES the boil (optional: add a
tablespoon of white wine
C A R B S 44g vinegar), before reducing to
FATS 6g P R OT E I N 21g a low simmer. Crack each
KC A L 360 C A R B S 43g egg into a mug and use this
to transfer the egg into the
FATS 16g
pan to avoid scolding your
I N G R E D I E N TS KC A L 425 fingers.
( S E R V E S 1) 6. Cook the eggs for 3-4
I N G R E D I E N TS minutes depending on
300g 0% Greek Yoghur t (SERVES 4) whether you prefer your
1 small red apple (sliced) yolks runny or sticky.
1 small banana (sliced) 4 medium sweet potatoes 7. Place the rocket and
watercress in a bowl and
Handful of blueberries 60g black beans (rinsed)
season with olive oil, lemon
Tsp of cacao powder 120g cheddar cheese, freshly juice, salt and pepper to
grated taste.
1 grated square of dark
chocolate (10g) 2 handfuls of rocket 8. Place the potatoes on a
Olive oil plate and add the rocket
and watercress evenly
1 lemon, halfed before topping each with
DIRECTIONS
4 large eggs an egg.
1. Add the yoghur t to a 2 handfuls of watercress
serving bowl.
2. Top with fruit.
DIRECTIONS
3. Sprinkle the cacao powder
and chocolate on top to
1. Preheat an oven to 200
serve.
degrees Celsius.
2. Pierce the sweet potatoes
with a fork, placing on a
baking tray and cook in
the oven for 35 minutes or
until done.
3. Remove and allow to
cool for around 5 minutes
before slicing lengthways
along the potato leaving
the ends intact.
4. From the ends of the
potato, push inwards so
that they open up, forming

minutes, stirring frequently. cook until they soften. Add
VEGETARIAN 3. Add the tinned tomatoes, the chorizo and cooking
for a fur ther 5-7 minutes.
kidney beans, cumin,
CHILLI paprika and chilli flakes,
mixing well.
7. Warm the beans on a low/
medium heat until hot
4. Pour in the vegetable stock through.
P R OT E I N 13g
and add the dry quinoa. 8. Scrunch up a piece of
C A R B S 50g Increase the heat slightly to kitchen towel and dab it
FATS 6g bring the mixture to a boil, in vegetable oil. Spread a
KC A L 289 then reduce and simmer thin covering of vegetable
for 30 to 40 minutes until oil around a frying pan and
the quinoa is cooked and heat.
I N G R E D I E N TS squash is tender. 9. Place 2 or 3 (dependent
( S E R V E S 3) 5. Serve hot and top with on space) of the tor tillas
sour cream and chives. on the pan hot pan and
50 grams dry quinoa heat for 20-30 seconds
1 tbsp unsalted butter on each side. Repeat for
the rest of the tor tillas
1 white onion (diced) and serve with 1 large
3 garlic cloves (finely chopped) tablespoon of mix in each
1-2 red chillies (thinly sliced)
1 medium butternut squash
VEGAN TACOS stack.
10. Add a teaspoon of refried
beans and top with the
(peeled and cubed) P R OT E I N 18g coriander and a little sour
400 gram tin chopped C A R B S 53g cream if you like.
tomatoes
FATS 16g
400g tin kidney beans (drained
KC A L 420
and rinsed)
1 tsp cumin I N G R E D I E N TS
1 tsp smoked paprika (SERVES 4)
1 tsp chilli flakes
500ml vegetable stock 1 tsp vegetable oil
Soured cream and chives to Half a red onion (sliced)
serve 1 jalapeño chilli (seeded and
finely diced)
DIRECTIONS 300g soy chorizo (sliced)
400g refried black beans
1. In a stock pot heat the 12 corn tor tillas (warmed)
butter over a medium- Fresh coriander and sour
high heat and add the cream to garnish
onion, garlic, chillies and a
sprinkle of salt. Cook until
the onions begin to soften,
DIRECTIONS
stirring frequently.
2. Add the cubed butternut
6. Heat a frying pan over
squash to the pot; reduce
a medium heat with the
the heat to medium and
vegetable oil before adding
cook for a fur ther 10
the onion and jalapeño and

draining and allowing to 1 tbsp oregano
EDAMAME AND cool.
3. In a mixing bowl, combine
QUINOA SALAD the edamame, corn, onion,
red pepper, coriander and
DIRECTIONS
cooked quinoa. 1. Place all ingredients except

P R OT E I N 19g the hummus in a large
4. In another bowl combine
C A R B S 44g the garlic, olive oil, lemon bowl and toss together.
FATS 20g and lime juices, herbs, 2. Top with the hummus and
cayenne, pepper and salt serve.
KC A L 440
– mix before pouring over
the quinoa mixture, before
I N G R E D I E N TS roughly tossing.
( S E R V E S 2) 5. Cover and leave to stand
for 2-4 hours before
500g 250 grams frozen shelled serving chilled or warmed.
edamame
200g of frozen corn
75g uncooked quinoa
1 white onion (sliced)
Red pepper (diced) GREEK SALAD
Handful chopped fresh
coriander P R OT E I N 16g
2 tbsp of olive oil C A R B S 17g
1 squeeze fresh lemon juice FATS 20g
1 suqeeze fresh lime juice KC A L 320
Pinch of salt
1 small tsp chili powder
(SERVES 1)
1-2 garlic cloves (finely diced)
1 heaped tsp Italian herbs
Meatballs:
1 small tsp cayenne pepper
1 large handful of lettuce
1 handful of rocket
DIRECTIONS 1 handful of spinach
3 slices of tempeh bacon
1. Rinse the quinoa under (cooked and chopped)
cold water and add to
2 tablespoons of low fat
a pan with double the
hummus
amount of water, a pinch
of salt and cook on a light 4 seedless black olives
boil for 10-15 minutes or (chopped)
all the water is absorbed. Half a small red onion (diced)
Fluff with a fork or wooden
spoon and allow to cool. 1 small salad tomato (diced)
2. Boil the edamame and ½ small cucumber (sliced and

corn for around 5 minutes quartered)
or until tender, before Juice of half a lemon

lifestyle

81 W H Y L I F E ST Y L E I S I M P O R TA N T
83 BEING DEDICATED, NOT OBSESSED
84 C H E AT D AYS & T R I G G E R F O O D S
85 E AT I N G O U T
“a healthy 86
87
TA K E AWAYS
lifestyle is
A LC O H O L
88 S N AC K SWA P S
all about 89 S H O R T B R E A KS
balance” 90 H O L I D AYS
91 T R AV E L L I N G
92 C A LO R I E C YC L I N G
93 W H AT I F I T A L L G O E S W R O N G ?
94 ST R E TC H I N G R O U T I N E S
100 T R AC K I N G YO U R P R O G R E SS
why
lifestyle
is important
W H E N YO U C O N S I D E R H E A LT H , A R E YO U
O N LY P I C T U R I N G YO U R WA I ST L I N E ?
To us health can’t be boiled down to the waist size

of your jeans, how much you can squat or how
fast you can run 5k. Health needs to be looked at
holistically, taking your mental and social wellbeing
into account as well as your physical health. If your
exercise regimen stops you from seeing your friends
for food or drinks, has you demonising cer tain foods
or feeling bad about yourself for enjoying your life
then it isn’t improving you overall health.
“ H E A LT H N E E D S TO B E LO O K E D AT
H O L I ST I C A L LY, TA K I N G YO U R M E N TA L A N D
S O C I A L W E L L B E I N G I N TO AC C O U N T AS W E L L
AS YO U R P H YS I C A L H E A LT H ”
We aren’t saying go out boozing every night -

achieving great results does mean you have to
stick to your diet and training, and pass up on the
occasional donut - but if you educate yourself with
the information in this chapter, you can have your
cake and eat it (most of the time!).

myths to forget
S U SS O U T T H E F I B S & R U M O U R S !
1 YO U C A N ’ T E AT O U T & G E T L E A N
Many people assume it’s not possible to eat

out and get lean, unless you order a salad.
This isn’t the case, as we explained in the
nutrition chapter a calorie is a calorie, you
just have to account for the food you choose
to eat in your daily allowance.
YO U M U ST N ’ T D R I N K A LC O H O L
2
This is another myth often touted by badly
educated trainers. Alcohol won’t inhibit fat
loss if it is accounted for in your daily calorie
intake; it’s not accounting for these calories
that will stop you from losing weight. Just
remeber to log your drinks as well as food!
3 YO U M U ST P R E P YO U R F O O D D A I LY
We have heard people say you ‘need to prep

your meals otherwise you won’t get results.’
While we agree prepping your meals will
help you get great results, sometimes it’s just
not possible to do. Buying your food from
shops is absolutely fine, you just need to be
4
aware of how many calories are in it.
‘ C H E AT D AYS ’ A R E H A R M L E SS
Unfor tunately restricting your calorie intake

all week to have one ‘cheat day’ where you
eat anything and everything in sight doesn’t
guarantee you will lose fat. Your body will still
process these calories from your cheat day,
and excess calories are easily stored as fat by
the body.
5 YO U M U ST G I V E U P YO U R H O B B I E S
You don’t have to give up your hobbies

and live in the gym to get in great shape.
You can build in hobbies and spor ts – even
gym based activities such as cross fit - into
the programme to make your training more
enjoyable.

being
dedicated,
not obsessed
To get great results you are going to have to be
dedicated to your training and nutrition, but this
doesn’t mean you have to become obsessed.
Becoming obsessed isn’t healthy and can lead to
eating disorders, social anxiety or a compulsive
need to exercise.
“ W E T E L L YO U T H E B E ST WAY TO AC H I E V E R E S U LTS
I N T H E G U I D E , B U T S O M E T I M E S YO U H AV E TO
B LOW I T O F F A N D J U ST D O W H AT F E E L S R I G H T. ”
As much as we tell you the best way to achieve

results in the guide, sometimes you have to blow it
off and just do what feels right. Spontaneous meal?
Night out? “But I haven’t accounted for the extra
calories.” Allow yourself these occasional breaks
from the routine – after all you’re not a professional
bodybuilder, you won’t be able to notice the extra
10g of fat you might gain from doing this. Use it
as extra motivation for your upcoming training
sessions or to stick to your diet more closely.
Although if you find yourself regularly straying from
your diet (more than once a week) you should try
to figure out why this keeps happening and avoid
continuing recurrences.
For more information on the topic, read this ar ticle.

cheat days
& trigger foods
I F YO U H AV E TO C H E AT O N YO U R D I E T,
YO U R R E L AT I O N S H I P I S N ’ T A H E A LT H Y
ONE!
Restrictive diets lead to craving, which in turn leads

to binging or ‘cheating’ and in most cases, regret and
self-loathing, and a subsequent restriction of your
diet – it’s one big, ugly, downwards spiral. For this
reason we suggest building in ‘bad’ foods and the
foods you enjoy into your diet, which will limit your
urge to binge.
“ C H E AT D AYS O N YO U R D I E T D O N OT C A U S E
YO U TO ‘ B U R N M O R E C A LO R I E S ,’ ‘ R E V YO U R
M E TA B O L I S M ’ O R STO P A D A P TAT I O N S TO A V E RY
LOW C A LO R I E D I E T.”
Despite what cer tain individuals may say, ‘cheating’

or ‘cheat days’ on your diet does not cause you to
‘burn more calories,’ ‘rev your metabolism’ or stop
adaptations to a very low calorie diet. If your diet
is right, you should rarely have the urge to binge or
‘cheat’ like this, though you may find cer tain foods
are ‘trigger foods.’
Trigger foods (eg. 1 biscuit, a handful of crisps)
are the little indulgences which often lead to you
accidentally demolishing an entire pack in one
sitting, or even an all-out binge. If you find that
there are cer tain foods that have this effect on you,
either teach yourself to enjoy them in moderation
by slowly and consiously introducing small amounts
of them into your diet, or if you cannot stop from
binging on them, cut them from your diet and avoid
buying them in your weekly shops.

enjoy
eating out
Going out to eat out should be eating, avoid highly calorific meat, creamy or sugary sauces
an enjoyable treat, not something drinks, opt for a star ter or and deep frying will all push up
that strikes fear and anxiety into dessert rather than both. the calorie content of a meal
you. All you have to do is roughly Below we have given you rough significantly without adding much
account for the food you are calorific values of common meals to your total volume of food.
going to be eating in your daily you might opt for when eating Remember: these are all
calorie intake, although you may out. If your meals of choice approximate values, the
have to make some sacrifices aren’t on the page below, use true calorie intake will vary
– go easy on the bread before your initiative – fatty cuts of between restaurants!
AV E R AG E STA R T E R I TA L I A N P I Z Z A POSH BURGER & FRIES
Average sized star ter – cheese Italian style base with 3 cheese or 1x burger patty in a bun with a
based/fried foods higher in kcal. meat based toppings. cheese/meat topping and fries.
A P P R OX . 400 KC A L A P P R OX . 9 0 0 KC A L A P P R OX . 110 0 KC A L
C R E A M Y PASTA ST E A K & C H I P S AV E R AG E D E SS E R T
Fresh pasta in a cheesy sauce with Medium sized leaner cut (rump, Medium desser t – Sundaes
lean meat and vegetables. sirloin) with triple cooked chips. and cheesecake will be higher!
A P P R OX . 850 KC A L A P P R OX . 820 KC A L A P P R OX . 4 0 0 KC A L

fancy
a takeaway?
Yes, you can get takeaways! None of the examples below
You don’t have to go hungry on include calories from drinks (or
those days when you don’t have milkshakes) so be sure to take
the time (or inclination) to cook. these into account if you add
Be sure to account for them in them to your meal.
your daily calorie intake and try Remember: these are all
to avoid eating them regularly approximate values, the
as takeaways tend to lack fresh, true calorie intake will vary
nutrient dense foods. between restaurants!
C U R RY CHINESE PIRI PIRI CHICKEN
Creamy curry (e.g. chicken tikka), 3 duck pancakes, egg fried rice and Half chicken, medium chips and side
pilau rice and naan bread. half a tub sweet & sour chicken. of peas or coleslaw.
A P P R OX . 1200 KC A L A P P R OX . 135 0 KC A L A P P R OX . 110 0 KC A L
FISH & CHIPS AMERICAN PIZZA TA K E AWAY B U R G E R
Battered cod with medium por tion Large pizza with American style Large bacon cheeseburger with
of chips. base and 3 meat/cheese toppings. fries.
A P P R OX . 1150 KC A L A P P R OX . 170 0 KC A L A P P R OX . 85 0 KC A L

drinking
alcohol
I T ’S N OT S O M E D A R K unaccounted for), bad life nights of heavy drinking each
M AG I C ; YO U C A N D R I N K choices (we’re only talking week. If you know about them
about the extra food you end ahead of time, try to account for
A LC O H O L A N D LO O K up eating!) and subsequent them by calorie cycling.
BETTER! poor recovery and training Remember: these are all
performance. This is what leads approximate values, the
to you gaining weight, not the
Telling people to cut alcohol true calorie intake will vary
alcohol itself!
from their diets is a lazy, between brands. Higher
unrealistic approach to lifestyle A drink here and there can alcohol versions of the same
advice – and it isn’t necessary! be accounted for in your daily drink or double measures will
calorie intake without problem have more calories!
Regularly going out and getting
and even the occasional big night
blind drunk means a regular
out is fine – but avoid multiple
large intake of calories (often
RED WINE C O S M O P O L I TA N BEER CIDER

210 kcal per 210 kcal 150 kcal bottle 210 kcal
large glass per glass 260 kcal pint ALE per pint
200kcal bottle
345 kcal pint
WHITE WINE M O J I TO RUM & COKE
220 kcal per 210 kcal 150 kcal
large glass per glass (half kcals
w. diet coke)
G I N & TO N I C
110 kcal
(half kcals w.
slimline tonic)

snacks
F R U I T S M O OT H I E S
V E G - B AS E D S M O OT H I E S
n’ swaps
C H O C O L AT E B A R
Much has been made recently D A R K C H O C O L AT E
of reduced fat, or lower calorie CRISPS
versions, of products actually LOW FAT P O P C O R N
being unhealthier than the
original. Whilst in some cases
the amount of added salt, sugar
and other ingredients isn’t
great, the majority of the time
any additions are extremely
minimal, negligible and the
product has far less calories per
serving.
These easy swaps allow you to
easily reduce your calorie intake FRUIT JUICE
without having to skip on the
LOW C A L S Q U AS H
food and drinks you enjoy!
COLA
DIET COLA
SW E E TS
BERRIES
L A R G E L AT T E
B I S C U I TS F L AT W H I T E
RICE-CAKES
ICECREAM
F R O Z E N YO G H U R T

business trips
& short breaks
Long weekends and business replacement shake readied, to and you can also train from your
trips usually mean restricted which you simply add water accommodation using the Home
or no cooking facilities, and and supplement with options Workout Section of this guide.
eating out or shop produce the like fruit, nuts or dark chocolate.
majority of the time. Whilst this Higher fibre, lower carb protein
is not ideal, it isn’t a massive road bars are also a good addition.
bump or a situation to become Also, see our shop bought
anxious about; good news for example meals here. If you
those of you whose jobs force choose to go out to eat, see our
you to travel frequently! advice on eating out to make
What you can pack with you appropriate choice on which
to help manage your diet are restaurant to visit.
options such as whey protein, With regards to training, joining
blended oats, greens powder schemes like Payasugym.com will
and a shaker cup. This will allow you access to gyms in most
allow you to have a meal par ts of the United Kingdom,

going
on holiday
For longer breaks of 1-3 weeks, convenience supplements. Keep In the back of this guide there
which tend to be abroad, we your hydration on point, and are workouts you can do
would always suggest relaxing this will help you moderate your from your hotel room with
your diet and training to the indulgences, avoid illness and just resistance bands and your
degree you see fit. This small other ailments, but remember – body weight, and you can find
down period in training and a holiday will not undo all your workouts for basic gyms on
potential increase in calories is hard work. both our Instagram and Youtube
nothing to worry about, and a If you want a break from channel.
very small por tion of your year exercise, then do so. However,
of hard work. should you wish to train then
With regards to nutrition, taking feel free to do that too. It’s your
protein powder with you will holiday, which is yours to enjoy
help you maintain your protein as you see fit – just be sure not
intake, but apar t from this or to ruin your family, par tner or
protein bars you needn’t feel friends holiday in doing so!
pressured to pack any other

going
travelling
Travelling usually means living control over most of your food resistance band set if you
out of a backpack, on a budget intake whilst abroad? have plenty of spare space.
and country-hopping for an Both are possible, but in both Bodyweight workouts can be
extended period of time. This instances we would recommend found in the back of the guide,
is not an easy time to try and focusing on nutrition for health on our Instagram, Twitter and
improve your physique, but rather than body composition – Youtube, and gyms in Asia and
rather a task to actually maintain consuming nutrient dense, whole South America are usually very
your previous progress. foods where you can, always buy cheap to use!
When considering nutrition, bottled water when possible See more on the topic of
you will have to decide whether and moderate alcohol intake (if travelling and fitness read ar ticles
you would rather get drunk possible!) on occasion. here.
frequently, live cheaply and Given space will be limited in
simply focus on enjoyment, your backpack, it wouldn’t be
before picking up your diet when wise to take anything more
it is possible or post-travelling; than protein bars and a light
or try to maintain reasonable

CALORIE
CYCLING
This isn’t some secret nutrition If you know you are going to
technique that will automatically be going out for food or drinks, W E S U G G E ST
get you in great shape, rather a or both, ahead of time you can .. Taking a maximum of
slight adjustment of your day-to- move calories from your calorie 200kcal (can be less)
day calorie intake that will help allowance on different days to from one day’s calorie
you stick to your diet and allow the day/s where you are going allowance
you to make the most of your out - giving you freedom to eat .. Move calories from up
social schedule. or drink more without affecting to 3 days each week
Looking at our total calorie your progress.
.. Move calories from
intake over the week, we can Below we have shown an rest days rather than
move calories between days example of calorie cycling for training days if possible
in this 7 day period without someone with a 1800kcal daily
affecting the overall weekly intake.
intake.
AV E R AG E W E E K E X A M P L E C A LO R I E C YC L I N G W E E K
2400 2400
2300 2300
2200 2200
2100 2100
2000 2000 +400
1900 1900
KCA L PER DAY
KCA L PER DAY
+100
1800 1800
-100
1700 1700 -200 -200
O U T F O R D IN N E R
1600 1600
BI G N IG H T O U T
1500 1500
1400 1400
1300 1300
1200 1200
1100 1100
1000 1000
MON TUES WEDS THUR FRI SAT SUN MON TUES WEDS THUR FRI SAT SUN

what if
it all goes
wrong?
Sometimes everything the week you can repeat
seems to go wrong and this training week from the
you have a bad week – you beginning, if you desire.
over-eat, miss your training, But if a regular pattern
get ill or even all three. star ts to emerge, you
Don’t beat yourself up. should take a step back
Everyone has bad weeks; and try to re-evaluate why
if you sit and dwell on it this keeps occurring and
you will only make yourself take measures to solve or
feel worse. Try to learn work around the problem!
from your mistakes and If you want to read more
put it behind you – if you about what to do when
stopped training or eating things go off-track, have a
properly for over half of read of this ar ticle.

flexibility &
stretching
F O L LOW T H E PAG E S I N T H E R E L E VA N T
C O LO U R F O R YO U R A B I L I T Y
It’s impor tant to keep your muscles in good

condition – constant use will tighten your
muscles and this can lead to an injury if left
untreated. Regular stretching can
help prevent this.
Complete the following routine daily – whether
that’s after your workout, in-front of the TV or
whenever you have a spare 5 minutes.
Hold each stretch for 15-30 seconds,
and repeat twice if necessary.

beginner stretches
1 T R I C E P S A N D L ATS
Reach behind the head and touch the palm

between the shoulder blades.
With the other hand, pull the elbow across and
downward to stretch the lat and tricep.
Remain upright throughout and repeat on the
other side.
2 B AC K A N D S H O U L D E R S
Bring a straight arm across the body at chest

height.
With the other hand pull the elbow across the
body to stretch the back/shoulder further.
Remain upright throughout, and repeat on the
other side.
3 C H E ST A N D S H O U L D E R S
Place your forearm on a door frame, with the

elbow just below the shoulder.
Step through with the inside leg, keeping the chest
facing forwards, in order to stretch the chest/
shoulder.
Do not grip the door frame, and repeat on the
other side.

4 QUADRICEP
Grip one ankle and draw it towards your bum,

feeling a stretch through the quad.
Keep the knees together, your body upright and
shoulders back.
Use a suitable object to aid balance if required.
Switch legs and repeat.
5 CALF
Stride backward with one leg, allowing the knee of

the front leg to bend.
Straighten the back leg and push the heel towards
the ground. Moving the foot fur ther back to
increase the stretch if required.
You may lean on the front knee. Switch legs and
repeat.
6 H A M ST R I N G
Step one leg forwards, and point the toe toward

the sky, before sitting back on the rear leg.
Keep the front leg straight and reach toward it to
stretch the hamstring.
Hold for 20-30 seconds before switching and
repeating.

intermediate stretches
1 NECK AND TRAPS
Stand upright and with one hand, grip the opposite

side of your head and pull it across the body.
Remain upright and apply enough pressure to feel
a stretch through the traps, neck and shoulders.
Hold for 20-30 seconds before repeating on the
opposite side.
2 C H E ST A N D S H O U L D E R S
Place the palm on the door at chest height, before

stepping through the door with the inside leg.
Keep the chest pointing forwards, elbow straight
and hand open.
Remain upright throughout and repeat on the
other side.
3 ABDOMINALS
Lay flat of your front, before walking the hand back

either side of your upper abdomen.
Extend the elbows, pushing the body off the
floor and allowing the back to arch/hips to stay
grounded.
Look upwards to increase the stretch through the
front of the body.

4 K N E E L I N G H I P F L E XO R
Take a big stride forwards, lowering into the

bottom of a lunge position – and placing the back
knee on the floor.
Push the hips forwards and keep the shoulders
back – aiming to stretch the rear hip flexor.
Switch sides and repeat.
5 S E AT E D H A M ST R I N G
Sit on the floor, extending one leg in front of you,

and placing the other foot flat against the inside of
your knee.
Keeping the extended leg straight, reach both
hands toward the foot – pausing at your maximum
stretch.
Switch legs and repeat.
6 S E AT E D G R O I N
Sit on the floor, place the soles of your feet

together and allow the knees to fall to the sides.
Grip the feet together, and pull them towards the
crotch.
Apply pressure to the knees with the elbows –
pushing them out and downward to increase the
groin stretch.

advanced foam rolling
1 QUAD
Lay flat on your front, with one quad on the foam

roller – touching just above the knee.
Modulate the pressure with the other leg, and roll
slowly up the quad over a count of 10.
Pause on any painful areas for around 15-20
seconds, and complete up to 15 full rolls across
the quad.
2 IT BAND
Place a foam roller on the side of the thigh, just

above the knee.
Modulate the pressure with the other leg and
arms, and roll slowly up to the hip over a count of
10.
Pause on any painful areas for around 15-20
seconds, and complete up to 15 full rolls over the
length of the IT Band.
3 GLUTE
Assume a similar position to when foam rolling the

IT band, but position the foam roller on the glute.
Slowly roll from the lower to the upper glute over
10-15 seconds – pausing on any areas of pressure
for 5-10 seconds.
Perform 10-20 rolls, and advance to a smaller,
pointed foam roller or pressure ball if needs be.

Tracking your
progress
K E E P I N G A D I A RY O F YO U R P R O G R E SS
I S I M P O R TA N T F O R M A N Y R E AS O N S
Sometimes you can become disillusioned with

your training and diet and wonder why you are
following a programme. Keeping track of your
progress from the star t of the guide will show
you how far you have progressed and give you
the motivation you need to keep going.
Our top advice for keeping track of your
progress is a combination of the use of progress
photos, body measurements and scale weight -
all explained on the next pages.

progress
photos
Tracking your progress whilst the whole story as it is possible the duration of the guide, in the
following this programme is for these readings to remain the same place and lighting every
impor tant; it shows you how far same while your appearance time if possible!
you have progressed already and changes drastically. A selfie or
provides you with motivation to photo shows what is really
keep pushing to get even better happening with your appearance. We love seeing your
results. The most valuable tool For the truest comparison you transformations! The best
for tracking your progress is the should take a picture before ones will win prizes so
selfie. star ting the guide and take one Either tweet them to us or
While scales and tape measures each week (you can take them tag #LDNM on Instagram.
have their place, they do not tell more regularly if you want!) for
TA K E A S E L F I E I N A F U L L
L E N G T H M I R R O R O R H AV E
S O M E O N E TA K E A P H OTO
F O R YO U
STA N D W I T H G O O D
P O ST U R E
A I M TO TA K E E AC H
P R O G R E SS P H OTO I N T H E
SAME CONDITIONS
MAKE SURE THERE IS

GOOD LIGHTING
W E A R U N D E R W E A R O R C LO S E
F I T T I N G G YM C LOT H E S

body
measurements
Breaking out the tape TA K E R E A D I N G S
measure might seem U S I N G A FA B R I C
daunting, but it is a great
way to see your progress in TA P E M E AS U R E
numbers. There are specific
areas we suggest keeping
track of to best measure
your overall progress. RECORD THEM ONCE
If you don’t want to use A W E E K O R E V E RY
a tape measure to keep FORTNIGHT
track, you can use the loops
of your belt to judge your
progress and how much size
you have dropped over the TA K E T H E R E A D I N G S
course of the guide!
U S I N G T H E S A M E TA P E
M E AS U R E E AC H T I M E
M E AS U R E YO U R
• Arms
• Waist
TA K E T H E R E A D I N G S
• Hips
O N B A R E S K I N , N OT
• Bum
T H R O U G H C LOT H I N G
• Thigh

Weight
watching
Stepping foot on the scales USE THE SAME
almost never tells the entire SCALES ON THE
picture of your progress.
Weight can fluctuate by over S A M E S U R FAC E
2kg within the same day,
as it is largely affected by
how much you have eaten WEAR A SIMILAR
and drunk in the preceding AMOUNT OF
hours. Also, muscle is far
C LOT H I N G
denser than fat – so even
if you have gained a small
amount of muscle and lost W E I G H YO U R S E L F
a large amount of fat; your
weight may remain the same AT A S I M I L A R
(or even increase)! T I M E O F D AY
For these reasons we
suggest regularly keeping
track of your weight to W E I G H YO U R S E L F
show an average trend –
R E G U L A R LY
whether your weight is on
average decreasing, staying
the same or increasing over K E E P A D I A RY O F
time. My Fitness Pal has a
great function for keeping YO U R W E I G H TS
track of your weight and will
automatically plot a graph
of your weights against the
date so you can see the
average trend in your weight
change!

workouts

106 W H Y T R A I N I N G I S I M P O R TA N T
111 16 W E E K T R A I N I N G P L A N
113 W O R KO U TS TO S U I T YO U
114 S U B ST I T U T E E X E R C I S E S
116 W E E K 1 + 6 + 11
“earn your 129 W E E K 2 + 7 + 12
body” 142
155
W E E K 3 + 8 + 13
W E E K 4 + 9 + 14
168 W E E K 5 + 10 + 15
181 W E E K 16
194 H O M E W O R KO U TS

why
training
is important
We know we have to train to get great results, but
why can’t we get results with diet alone?
Well you can get results with diet alone, but for
great results improving your overall health and body
composition we need to exercise as well.
H U M A N S A R E D E S I G N E D TO M OV E , L I V I N G A
S E D E N TA RY L I F E ST Y L E P O S E S M U LT I P L E H E A LT H
R I S KS A N D I S B E L I E V E D TO B E R E S P O N S I B L E F O R
A H O ST O F D I S E AS E S F R O M O B E S I T Y TO C E R TA I N
CANCERS. REGULAR EXERCISE HELPS REDUCE
T H E R I S K O F T H E S E I L L N E SS E S , R E D U C E T H E R I S K
O F D E P R E SS I O N , I N C R E AS E B O N E D E N S I T Y,
I N C R E AS E M O O D , I N C R E AS E C A R D I OVAS C U L A R
H E A LT H A N D B OT H M U S C L E ST R E N G T H A N D
ENDURANCE.
That’s a lot of benefits! And when paired with the
correct diet you can both decrease the amount
of body fat and increase the amount of muscle in
your body, which will also increase the number of
calories you burn each day at rest.

what doesn’t work?
T R A I N I N G M Y T H S TO F O R G E T
1 H I I T E V E RY D AY
You’ve probably heard of HIIT – High

Intensity Interval Training. Some trainers will
tell you that you should do it every day, but
you shouldn’t. HIIT is meant to be performed
at 100% and is a technique that should be
2
used sparingly, if you perform HIIT every day
chances are you aren’t trying hard enough
T R A I N I N G FAST E D during the sessions!
Another favourite myth of cer tain trainers –
that training without eating burns more fat
than training after you’ve eaten. For tunately
this is a shor t sighted view of training and fat
loss as you cannot look at fat loss only while
you are exercising; you have to look at it over
24 hours of the day. When comparing fasted 3 CIRCUIT TRAINING
and fed training when calories are controlled
there is no difference in fat loss. This is a great tool when used correctly, but
it should not be used in place of regular
resistance training. It can burn a lot of
calories in a shor t space of time and is much
more interesting than cardio, but lacks the
4
same effects of stimulating muscle strength,
H I G H I M PAC T E X E R C I S E S endurance and size as heavy resistance
training.
Un-educated trainers often set out training
circuits full of high impact exercises in order
to try and get you to burn as many calories
as possible in a shor t space of time. While
this might get results for them (which they
5
use to solicit more business) in the shor t
term, it often aggravates old injuries and C A R D I O E V E RY D AY
increases your risk of new injuries. It is
also nowhere near as effective as a well- There is no need to do cardio every day;
structured low-impact routine. you can get great results with 2-4 sessions
a week. Doing cardio every day is an
unsustainable commitment, leaving you no
room to increase the amount of cardio
you are doing should you reach a plateau
or if you need to increase your calorie
expenditure. If you want your results to be
sustainable, you must be smar t with your
cardio!

types of
training
We put a lot of emphasis on R E S I STA N C E T R A I N I N G C I R C U I T T R A I N I N G
resistance training within this
programme because it offers
We aren’t talking about picking This combines different
many benefits that cannot be resistance and body weight
up 2kg weights, to get the real
achieved with other forms of benefits of resistance training movements back-to-back with
training. you have to star t lifting heavy! no rest between exercises. While
Contrary to what some people it does not have the same effects
think, lifting heavy weights will on your muscles as resistance
not make you bulky. Building training it is great for burning a
muscle is a slow process and lot of calories in a short space
takes lots of dedication. Us guys of time, increasing coordination
at LDNM have only gained 1kg and explosive power when used
of muscle per training year on correctly.
average, and men have a larger
potential for muscle gain than
women. Building muscle will give
a more feminine shape to your
body and can even make you
look better if you are carrying
any fat!
Besides the aesthetic advantages
of resistance training, it will also
increase your muscle strength,
bone strength and the amount
of calories you burn each day!

types of
cardio
Cardio can generally be split HIIT drained if you have given every
into two different categories high interval 100% effort
HIGH INTENSITY
intensity and low intensity. Both Activities that count as HIIT:
I N T E R VA L T R A I N I N G football, rugby, tennis, squash,
have their advantages and disad-
vantages, and we suggest including tabata, boxing, battle ropes,
spinning class, body combat.
a mixture of both in your routine. HIIT training has become very
Although, if you prefer (or cannot popular in the last few years
perform one type of cardio), it is as it allows you to burn a lot L I SS
fine to base your cardio sessions of calories in a shor t period LOW I N T E N S I T Y
of time. It involves working as
solely around high or low intensity.
hard as you physically can for ST E A DY STAT E
10-30 seconds followed by a
recovery of 50-90 seconds; this
LISS is more ‘traditional’ cardio,
is one set which you repeat for
typically 20-60 minutes of lower
the designated amount of times.
intensity activity that burns
The longer the working interval
calories during the session. Low
the longer the rest should be to
intensity cardio does not have to
allow you to properly recovery
be (for example) 30 minutes at
between sets. Without a long
a steady pace, you could split the
enough recovery you won’t
time as 6 sets of 4 minutes hard
be able to work hard enough
with 1 minute active recovery
during the set to burn the most
to make the session more
calories.
interesting!
HIIT may not be suitable if you
LISS does: improve you aerobic
have any existing or underlying
fitness and cardiovascular health,
health issues. Please always
burn calories during the session.
consult a doctor or relevant
medical professional before LISS does not: burn calories
star ting any new exercise after the workout, cause your
regimen. metabolism to slow down.
HIIT does: improve aerobic and How you should feel at the
aerobic fitness, burn calories for end of a session: energised and
up to 48 hours afterwards. awake, although the muscle you
used may feel slightly tired.
HIIT does not: directly use or
‘melt’ fat, burn more calories Activities that count as LISS:
than a session of LISS. running, swimming, cycling, arm
bike, rope climb, Zumba, golf
How you should feel at the end
of a HIIT session: completely (without a buggy), climbing.

fasted vs
fed cardio
You may well have heard; you Fasted cardio does not burn
should do your cardio fasted more calories, or more fat,
in order to burn more fat, and overall when compared with
cardio having eating earlier in
in order to train fasted you
the day.
have to train after waking up
without eating any food or Performing cardio having eaten
earlier during the day burns
drinking anything other than the same amount of calories as
water or black coffee. when performing cardio fasted.
This isn’t true. In fact you are likely to burn
more calories during exercise
when doing cardio after having
eaten, as this will provide you
more energy so you can train
harder during the session.
But if you prefer doing your
cardio fasted, as it does not
make you feel sick or fits your
schedule better, this is not a
problem. Ultimately whether
you perform cardio fasted or
fed comes down to personal
preference and which timings
fit in with your weekly schedule
best.

your 16 week
programme
S TA RT
W E E KS
1 + 6 + 11
W E E KS W E E KS
5 + 10 + 15 COMPLETE THE 2 + 7 + 12
F I V E W E E KS X 3
Repeat the training cycle

in this order 3 times
before moving onto
the Finisher Week!
W E E KS
W E E KS
3 + 8 + 13
4 + 9 + 14
FINISHER
WEEK

LDNM progression
plan
W O N D E R I N G W H AT TO D O AT T H E E N D O F
W E E K 16?
If you want to keep making great progress our progression

plan is exactly what you are looking for!
code: LDNMchampion
S H O P N OW

workouts
to suit you
E V E RYO N E H AS D I F F E R E N T S C H E D U L E S A N D
E X P E R I E N C E S O I T ’S U P TO YO U TO D E C I D E
W H I C H L E V E L B E ST S U I TS YO U .
You do not have to pick

We know not everyone following the Bikini Guide will be ‘corresponding’ difficulty
able commit the same time to working out, or will be able between nutrition and workouts.
to tolerate the same amount of training. We have split the For example, you can follow the
training programme into easily distinguishable Beginner, beginner nutrition plan and the
Intermediate and Advanced routines tailored to give the best advanced workouts programme
results possible dependant on your training ability. without any problem.

You have never exercised You have exercised You have exercised
consistently for more than consistently for between consistently for more than
6 months. 6-12 months. 12 months.
You can only commit to You can commit to training in You can commit to training in
training in the gym 3 days the gym 4 days each week. the gym 5 days each week.
each week.
F O L LOW A L L F O L LOW A L L F O L LOW A L L

W O R KO U TS W O R KO U TS W O R KO U TS
HIGHLIGHTED IN HIGHLIGHTED IN HIGHLIGHTED IN
Y E L LOW AT T H E B L U E AT T H E TO P P I N K AT T H E TO P
TO P O F T H E PAG E O F T H E PAG E O F T H E PAG E

substitute exercises
We know the trials and tribulations you to adapt the exercises listed in each
of training in public gyms during busy workout when required, in order to save
periods such as lunch or after work; time and maintain the effectiveness of
when you stand an ice cube’s chance your session. It also allows you full use of
in hell of securing the correct piece of the workouts from more basic gyms like
equipment. Luckily, this section allows hotels and home set ups!
legs
B AC K S Q U ATS L E G P R E SS F R O N T S Q U ATS G O B L E T S Q U ATS H AC K S Q U ATS
W I D E L E G P R E SS S U M O B AC K S Q U ATS S U M O G O B L E T S Q U ATS
H A M ST R I N G C U R L S ST I F F L E G D E A D L I F TS N O R D I C H A M ST R I N G FA L L S
QUAD EXTENSION N A R R OW STA N C E G O B L E T S Q U AT N A R R OW STA N C E L E G P R E SS F R O N T S Q U ATS
CALF EXTENSIONS WEIGHTED CALF RAISES L E G P R E SS C A L F E X T E N S I O N S
BARBELL GLUTE BRIDGES S U M O S Q U ATS W I D E STA N C E L E G P R E SS S M I T H M AC H I N E S U M O S Q U ATS
back
Attachments are all interchangeable : Close Grip, Flat Bar and D-Handle
L AT P U L L D OW N ASS I ST E D P U L L U P S B E N T OV E R B A R B E L L R OW S ST R A I G H T A R M P U L L D OW N S
S E AT E D R OW S B E N T OV E R B A R B E L L R OW S T - B A R R OW S B E N T OV E R D U M B B E L L R OW S
D E A D L I F TS S E AT E D R OW S / L E G P R E SS B A R B E L L G L U T E B R I D G E S / S E AT E D R OW S D U M B B E L L D E A D L I F TS
L AT P U S H D OW N D U M B B E L L R OW TO H I P D U M B B E L L P U L LOV E R

chest
Barbell and Dumbbell Pressing Exercises are interchangeable
B E N C H P R E SS D U M B B E L L B E N C H P R E SS D U M B B E L L F LO O R P R E SS C H E ST P R E SS M AC H I N E
I N C L I N E D U M B B E L L P R E SS I N C L I N E B E N C H P R E SS
D U M B B E L L F LY E S C A B L E F LY E S
P R E SS U P S K N E E L I N G P R E SS U P S
shoulderS
Seated and Standing Exercises are interchangeable
S E AT E D D U M B B E L L P R E SS STA N D I N G D U M B B E L L P R E SS S E AT E D B A R B E L L P R E SS STA N D I N G B A R B E L L P R E SS
C A B L E FAC E P U L L S R E V E R S E D U M B B E L L F LY E S
triceps
T R I C E P P U S H D OW N S OV E R H E A D D U M B B E L L E X T E N S I O N D U M B B E L L K I C K B AC KS
S KU L L C R U S H E R S D U M B B E L L S KU L L C R U S H E R S F LO O R S KU L L C R U S H E R S
biceps
Barbell exercises can be replaced with dumbbell equivalent
ROPE CURLS F L AT B A R C A B L E C U R L S D U M B B E L L H A M M E R C U R L S

W E E KS
1 + 6 + 11
burn
HIGHER VOLUME WEEK
This week is characterised by a moderate to high

rep range, and challenging exercise combinations.
It’s great for keeping the hear t rate high, pushing
you hard and making progres towards your goals!
EXERCISE TEMPO W E I G H TS TO U S E R E ST P E R I O D S
1 - 2 7 /10 45 - 90 SECS

W E E KS
1 + 6 + 11
schedule
S E L E C T T H E A B I L I T Y L E V E L T H AT B E ST S U I TS YO U
These are suggested schedules, you can move the workouts to suit your timetable.
If you cannot do cardio as a seperate session, it can be performed after weight training.
Remember that cardio sessions can be replaced by spor ts and hobbies.
beginner
M T W T F S S
Lower Upper Body 1

Rest Rest HIIT Full Body LISS
Body (& HIIT)
intermediate
M T W T F S S
Lower Upper Body 1 Legs & Glutes

Rest Full Body HIIT Rest
Body (& HIIT) (& LISS)
advanced
M T W T F S S
AM Rest Upper Body Rest Full Body Legs & Glutes HIIT Rest
Lower Upper Body

PM HIIT Rest LISS Rest Rest
Body 2

W E E KS
1 + 6 + 11
lower body
1 B AC K S Q U ATS
4 S E TS O F 12 R E P S
.. Place your feet just beyond shoulder width apart. Grip the bar outside of
shoulder width, comfor tably positioned on the upper back.
.. Break from your hips; your bum should move back then down, weight
through your heels, looking forwards throughout.
.. Sink to just below parallel, maintaining a strong core and straight spine-
powerfully drive up to standing.
2 ST I F F L E G D U M B B E L L D E A D L I F TS
.. Assume the top of a deadlift position

.. Keeping the legs extended, but not completely straight or locked out,
bring the weights forwards and down towards the floor.
.. Keep the back straight throughout, lowering until a strong stretch is
felt through the hamstrings, where you reverse back to standing by
contracting the hamstrings and glutes.
3 SUPERSET
G O B L E T S Q U ATS
3 S U P E R S E TS O F 12 R E P S
.. Stand with your feet just beyond shoulder width apar t. Grip the
dumbbell in both hands.
.. Pull your shoulders back and sit backwards, breaking from the hips. Keep
the weight through your heels, aiming for your thighs to drop just below
parallel with the ground.
.. Powerfully drive up; squeezing through your thighs and glutes at the
peak.
H A M ST R I N G C U R L S
15 R E P S
.. Place your legs just within shoulder width apart. Utilise the full range
of motion, squeezing through your hamstrings at the peak of the
contraction.
.. Keep your body still by holding onto the handles or pad.
.. Don’t let your back arch or bum raise up- ensuring you initiate each
movement with your hamstrings, not body.

W E E KS
1 + 6 + 11
lower body
4 W I D E STA N C E L E G P R E SS
.. Star t with your back and shoulders against the pads and a neutral spine.
Place your feet flat and wide on the plate, with the toes pointing slightly
outwards.
.. Push away from the plate until your legs are fully extended- avoid
locking out your knees.
.. Control the return phase, utilizing the range of motion that is
comfor table.
5 TRI-SET
WEIGHTED CRUNCHES
3 T R I - S E TS O F 10 R E P S
.. Lay on a mat with your feet flat on the floor, holding an appropriate
weight straight above your chest.
.. Keep your neck neutral and crunch directly up keeping your arms
directly upwards and the weight above your head.
.. Pause for a second before slowly returning to the star t.
LEG RAISES
12 R E P S
.. Lay flat on a mat with your arms by your side, or beneath the bum if this
is more comfor table.
.. Lift your feet upwards until the feet are directly above the hips, keeping
the legs straight.
.. In a controlled manner return to the star ting position, but do not allow
your feet to touch the mat!
R U SS I A N T W I STS
20 R E P S
.. Assume the top of a sit-up position but with your feet raised from the
floor, elbows locked by your sides.
.. Grip a medicine ball/plate weight; twist from your core, move your torso
and head in unity to one side, return to the centre then to the other
side.
.. Avoid bouncing the weight and keep your legs pointing forwards.

W E E KS
1 + 6 + 11
Upper body 1
1 L AT P U L L D OW N
.. Take an overhand grip just outside of your shoulder width.

.. Initiate the movement by contracting your scapula down and into place,
then draw the elbows close past the side until the bar touches just
below your collar bone.
.. Maintain a small arch in the lower back, and stretch the back at the peak
by pushing upward slightly.
2 S E AT E D C A B L E R OW S
.. Place your feet flat against the plate, with a slight and fixed bend in your
knees. Assume good posture; shoulders back, head neutral.
.. Retract your shoulder blades into place, pull the attachment into your
lower abdomen – squeezing the back hard at this point.
.. Pause briefly, before smoothly return to the star t position.
3 SUPERSET
STA N D I N G D U M B B E L L P R E SS
.. Set your feet at shoulder width, with soft knees, squeezing the glutes
and maintaining good posture. Star t with the dumbbells just outside
shoulder width.
.. Drive the dumbbells upwards, and then smoothly inward as you squeeze
the shoulder at the peak.
.. Lower slowly to the star t position and then repeat. Avoid locking out
the knees or elbows
L AT E R A L R A I S E S
12 R E P S
.. Place your feet shoulder width apar t, with your shoulders pulled back
and knees slightly bent – grip the dumbbell, palms facing inwards.
.. With slightly bent arms raise the dumbbells directly to the side, stop
when your elbows are at shoulder height.
.. Squeeze through your shoulders at the peak of each rep. Control the
descent.

W E E KS
1 + 6 + 11
upper body 1
4 SUPERSET
P R E SS U P S
4 S U P E R - S E TS O F 10 R E P S
.. Star t with your hands slightly wider than your shoulders, arms fully
extended.
.. Focus on keeping your body flat throughout the rep. Your elbows should
stay close to your body, your chin almost touching the ground at the
bottom of each rep. Push your body upwards.
.. Avoid locking out your elbows at the peak of the rep.
T R I C E P R O P E P U L L D OW N S
12 R E P S
.. Stand tall with your knees slightly bent; keep your elbows by your side
throughout.
.. Star ting with a 90-degree angle at your elbows, push the rope down
towards your crotch, splitting your hands before they reach your legs.
.. Allow your hands to come together as you control the return to the
star t position, then repeat.
5 SUPERSET
DUMBBELL HAMMER CURLS
.. Allow your arms to hang straight and assume a hammer grip, palms
facing inwards.
.. Fully extend your elbows at the bottom of each rep, and keep the hands
facing inwards.
.. Focus on powerful upward and controlled downward movements, with
a strong contraction through your biceps at the top of each rep.
OV E R H E A D D U M B B E L L E X T E N S I O N S
.. Take a dumbbell, grip it with your hands in a diamond style grip (as per
the picture) and safely lift it directly above your head.
.. Stand tall with your knees slightly bent, keep your elbows in throughout-
lower the dumbbell as far as possible and then push strongly back to
the star ting position.
.. Avoid locking out your elbows.

W E E KS
1 + 6 + 11
full body
1 S U M O B AC K S Q U ATS
.. Select a wide stance with the toes pointing diagonally outward. Grip
the bar outside of shoulder width, comfor tably positioned on the upper
back.
2 R O M A N I A N B A R B E L L D E A D L I F TS
.. Place your feet around shoulder width apar t, break at the hips and bend
your knees - keeping the bar as close to your legs as possible.
.. Keep a flat back while lowering the bar until you feel a firm stretch on
your glutes and hamstrings. Stop here.
.. Pull the bar upwards by squeezing your glutes and hamstrings, extending
the knees and hips at the peak.
3 SUPERSET
L AT P U L L D OW N

15 R E P S
descent.

W E E KS
1 + 6 + 11
full body
3 D R O P - S E TS O F 10 R E P S TO 10 R E P S
5 TRI-SET
P R E SS U P S
extended.

12 R E P S
facing inwards.
facing inwards.
D U M B B E L L T R I C E P K I C K B AC KS
15 R E P S
.. Adopt a bent over row position with your knees bent and back flat.
.. Keep your upper arm parallel to the ground and your elbow at a 90
degree angle, extend your arm backwards- pivoting through the elbow-
until your arm is straight.
.. Squeeze through your triceps at the peak of the movement.

W E E KS
1 + 6 + 11
LEgs & glutes
1 B AC K S Q U ATS
back.
.. Sink to just below parallel, maintaining a strong core and straight spine -
2 B U LG A R I A N S P L I T S Q U ATS
.. Assume a lunge position, but with your rear foot resting on a bench.
.. Using your rear leg for balance; hold the dumbbells by your side and
lower yourself to the bottom of the lunge, driving up through your front
foot.
.. Ensure you keep a strong core, hold your shoulders back and head
looking forwards throughout the movement.
3 SUPERSET
K E T T L E B E L L S U M O S Q U ATS
.. Hold the kettlebell close to your chest in both hands, your feet outside
shoulder width and toes and knees pointing outwards, strong core.
.. Break from your hips; descending to just below parallel and keeping the
weight through your heels.
.. Powerfully drive up, bracing the knees outward. Squeeze through your
thighs and glutes at the peak of the rep.
K E T T L E B E L L S U M O D E A D L I F TS
15 R E P S
.. Set your feet just outside shoulder width, with your toes angled outwards.
.. Assume the base of a deadlift position with the kettlebell directly
between the mid-foot.
.. Bend at your knees and hips, and keep your back straight. Grasp the
handles. Drive upwards extending your body upright, pull your shoulders
back at the top of the rep.

W E E KS
1 + 6 + 11
LEgs & glutes
4 BARBELL GLUTE BRIDGES

.. Using a fat bar/having a squat pad on the bar will reduce discomfor t.
.. Place your shoulders on the bench and your feet directly below your
knees. Begin by driving through with your heels, extend your hips
ver tically through the bar as far as possible.
.. Keep a strong core and contract your glutes at the peak.
5 TRI-SET
COMMANDOS
.. Assume a normal plank position

.. Keeping the core tight and level, move onto your palms one at a time
until the arms are extended below the shoulders
.. Return to a plank position, and repeat
S Q U AT T H R U STS
12 R E P S
.. Assume a press up position, hands shoulder width apar t.

.. Simultaneously jump your feet towards your hands – tucking the knees
under the torso – before jumping back to the star t.
.. Repeat at a fast pace.
15 R E P S
side.

W E E KS
1 + 6 + 11
upper body 2
1 D U M B B E L L T H R U ST E R S
.. Place your feet shoulder width apar t, your back straight and your head
neutral/looking forwards throughout.
.. Grip the dumbbells at shoulder height and squat as low as comfor table,
before standing tall and pressing the dumbbells overhead.
.. Lower the dumbbells to the shoulders and repeat.
3 SUPERSET
L AT P U L L D OW N

15 R E P S
descent.

W E E KS
1 + 6 + 11
upper body 2
4 SUPERSET
OV E R H E A D D U M B B E L L E X T E N S I O N

15 R E P S
facing inwards.
facing inwards.
5 SUPERSET
R E N E G A D E R OW S
.. Select a pair of dumbbells and assume a press up position.

.. Draw one elbow up and past the side of the body, retracting the same
shoulder. Return to the star t of a press up position, and repeat on the
other side.
.. Aim to keep a straight line between your ankles and shoulders
throughout.
COMMANDOS
10 R E P S


W E E KS
1 + 6 + 11
cardio
OPTIONS THIS WEEK
Here are your choices of cardio sessions for the week. You
should choose HIIT or LISS for the session and follow the
relevant protocol for your chosen cardio method.
HIIT LISS
Work to the following protocol choosing Work to the following protocol choosing
from any of the 3 activities listed below: from any of the 2 activities listed below:
R E P E AT X 12
2 0 M I N S CO N T I N U O U S
30 S E C S O N > 30 S E C S R E ST
OPTION A OPTION A
TREADMILL JOGGING
OPTION B OPTION B
C R O SS T R A I N E R R OW I N G
OPTION C
B OX I N G

W E E KS
2 + 7 + 12
Shape
DEFINING OUR MUSCLES
Here you are going to be using slightly heavier

weights, with fewer overall reps. This is great
for developing muscle shape, testing your core
strength and burning calories.
1 - 2 8 /10 60 - 90 SECS

W E E KS
2 + 7 + 12
schedule
beginner
M T W T F S S
Shoulders, Abs Full Body (&

Legs & Back HIIT Rest HIIT Rest
& Arms LISS)
intermediate
M T W T F S S
Shoulders, Abs Full Body (&

Legs & Back HIIT Rest LISS Lower Body
& Arms HIIT)
advanced
M T W T F S S
Shoulders, Abs Glutes & Up-

AM Legs & Back Rest Full Body Lower Body LISS
& Arms per Body
PM Rest HIIT Rest HIIT Rest Rest Rest

W E E KS
2 + 7 + 12
Legs & Back
1 B AC K S Q U ATS
back.
2 ST I F F L E G D U M B B E L L D E A D L I F TS

3 S U M O L E G P R E SS
outwards.
comfor table.


W E E KS
2 + 7 + 12
Legs & Back
.. Pause briefly, before smoothly returning to the star t position.
6 SUPERSET
H A M ST R I N G C U R L S
.. Push your back and shoulders against the pads, keeping the natural arch
in your spine.
.. Ensure the base of your quads are against the pivot pad, legs shoulder
width (or within) apart.
.. Squeeze through your hamstrings and draw your heels to your bum.
Keep your body still, firmly grasping the handles.
D U M B B E L L G O B L E T S Q U ATS
10 R E P S
peak.
7 BURPEES
.. From the peak of a press up position jump both feet in so your knees
are below your chest; from here jump upwards extending your hands
above your head.
.. When you land sink down and place your hands on the floor and jump
your feet back to the start position.
.. Complete a press up and repeat.

W E E KS
2 + 7 + 12
Shoulders, abs & arms
1 STA N D I N G D U M B B E L L P R E SS
.. Place your feet slightly wider than shoulder width apar t (staggered if
preferred).
.. With the hands facing away from you, and dumbbells above your
shoulders, press upwards and together.
.. Stop just before full extension of your elbows, and control the return
phase.
2 D U M B B E L L C H E ST P R E SS
.. Star t with your arms extended, dumbbells above your chest. Lower the
dumbbells, bringing your elbows down in line with your nipples.
.. Your elbows should stop just below level with your body.
.. Push directly upwards so that the dumbbells meet above the centre of
your chest; do not lock out your elbows.
3 SUPERSET
P R E SS U P S
extended.
12 R E P S
descent.

W E E KS
2 + 7 + 12
Shoulders, abs & arms
4 SUPERSET
3 S U P E R E TS O F 12 R E P S
BENCH DIPS
12 R E P S
.. With your body in front of a bench, select a shoulder width grip, behind
you.
.. Keep your elbows in throughout and your body upright, lower yourself
down until your elbows hit 90 degrees, then push upwards, stopping just
prior to locking out your elbows.
.. Prevent the elbows flaring outwards, and move the feet away to make
it harder.
5 SUPERSET
BUS DRIVERS
.. Holding a plate weight at 9’ and 3’, with straight arms, raise the plate
in-line with your shoulders.
.. Turn the plate 90 degrees to the left, to the centre, then 90 degrees
to the right. Lower back to the starting position, but keep the tension
through your shoulders.
.. Don’t allow your arms to drop during the turns!
P L AT E B I C E P C U R L S
12 R E P S
.. Take a plate weight and hold it at 3 and 9 o’clock.

.. Fully extend your elbows at the bottom of each rep.

W E E KS
2 + 7 + 12
full body
1 B A R B E L L D E A D L I F TS
.. With your feet flat beneath the bar, squat down and grasp the bar at
shoulder width with an over hand or mixed grip.
.. Lift the bar by extending your hips and knees simultaneously. Squeeze
the glutes, pull your shoulders back and push your chest out at the top
of the rep.
.. Reset star ting position between each rep.
2 SUPERSET
D U M B B E L L T H R U ST E R S
P R E SS U P S
12 R E P S
extended.
3 U N D E R H A N D L AT P U L L D OW N
.. Take an underhand grip, shoulder width apar t.

.. Keeping your arms and elbows tucked in- initiate the movement by
contracting your scapula down and into place - rather than your biceps.
.. Sit up straight and pull the bar down until it touches your upper chest.

W E E KS
2 + 7 + 12
full body
4 T R I C E P P U L L D OW N S
3 S E TS O F 12 R E P S ( L AST S E T D R O P S E T )
throughout.
5 SUPERSET
B U LG A R I A N S P L I T S Q U ATS
foot.
W E I G H T E D ST E P U P S
10 R E P S
.. Take a bench and place your leading foot on it, torso leant forwards
and then drive through your front leg. Bring yourself up to a standing
position on the bench.
.. Lower yourself in a controlled manner and land softly.
.. Reset and repeat the movement. Switch your leading leg after completing
said number of reps.


W E E KS
2 + 7 + 12
lower body
1 B AC K S Q U ATS
back.
powerfully drive up to sanding.
2 R O M A N I A N D E A D L I F TS
foot.
4 S U M O K E T T L E B E L L D E A D L I F TS
.. Assume the base of a deadlift position with the kettle bells directly

W E E KS
2 + 7 + 12
lower body
5 WA L K I N G L U N G E S
back.
6 TRI-SET
REVERSE CRUNCHES
.. Star t flat on your back, your legs straight up in the air with your feet
directly above your hips, arms flat either side of your body.
.. Aim to raise your pelvis off the mat by contracting your lower abdominals.
.. Hold briefly before slowly returning to the star t.
WEIGHTED CRUNCHES
12 R E P S
weight and object straight above your chest.
20 R E P S
side.

W E E KS
2 + 7 + 12
glutes & upper body
1 SUPERSET
B E N T OV E R B A R B E L L R OW S
.. With soft knees and your torso leant forwards keep the back flat
throughout.
.. Take a shoulder width overhand grip and draw the bar into your belly
button -keeping the elbows close past the sides.
.. Slowly lower to the base of the rep- feeling a stretch through the back
before repeating.
BENCH DIPS
12 R E P S
you.
it harder.
2 SUPERSET
P R E SS U P S
extended.
12 R E P S

W E E KS
2 + 7 + 12
glutes & upper body

4 SUPERSET
K E T T L E B E L L S U M O S Q U ATS
K E T T L E B E L L S U M O D E A D L I F TS
15 R E P S
.. Assume the base of a deadlift position with the kettle bells directly


W E E KS
2 + 7 + 12
cardio
OPTIONS THIS WEEK
HIIT LISS
R E P E AT X 12
OPTION A OPTION A
R OW E R C R O SS T R A I N E R
OPTION B OPTION B
SPINNING BIKE P OW E R WA L K I N G
OPTION C
C R O SS T R A I N E R

W E E KS
3 + 8 + 13
strength
I M P R OV I N G O U R L I F T I N G S K I L L
Strength is a combination of skill, muscle size

and ability to physically generate force. Training
with heavy weights will not turn you into a hulk,
but help you push more weight over time, and
achieve more impressive results long term!
1 - 2 9 /10 6 0 - 120 S E C S

W E E KS
3 + 8 + 13
schedule
beginner
M T W T F S S
Session 1 (& Session 2 (&

Rest Rest Session 3 LISS Rest
HIIT) HIIT)
intermediate
M T W T F S S
Session 1 (& Session 2 (& Session 4 (&

Rest Rest Session 3 Rest
HIIT) HIIT) Liss)
advanced
M T W T F S S
Session 1 (&
AM Session 2 LISS Session 3 Rest Session 4 Rest
HIIT)
PM Rest Rest Rest HIIT Rest Rest Session 5

W E E KS
3 + 8 + 13
session 1
1 B AC K S Q U ATS
.. Place your feet just beyond shoulder width apar t. Position the bar
comfor tably on the upper back.
3 L E G P R E SS
Place your feet flat and shoulder width apar t on the plate, with the toes
pointing slightly outwards.
comfor table.
4 QUAD EXTENSION
.. With your legs just within or shoulder width apar t utilize the full range
of motion you can comfor tably achieve.
.. Squeeze through your quads at the peak, and control the downward
por tion of the lift.
.. Keep your body still, and back and shoulders against the pads.

W E E KS
3 + 8 + 13
session 1
5 SUPERSET
P R E SS U P S
extended.
ABDOMINAL PLANK
60 S E CO N D S
.. Place you forearms flat on the floor with your elbows just within and
directly below your shoulders.
.. Your body should be in a straight line from head to toe with your neck
neutral. Keep your core tight throughout and breathing regular.
6 SUPERSET
COMMANDOS

.. Return to a plank position, and repeat.
REVERSE CRUNCHES
15 R E P S

W E E KS
3 + 8 + 13
session 2
1 B A R B E L L D E A D L I F TS
of the rep.
2 STA N D I N G D U M B B E L L P R E SS
.. Set your feet at shoulder width, with soft knees, squeezing the glutes
and maintaining good posture. Star t with the dumbbells just outside
shoulder width.
.. Drive the dumbbells upwards, and then smoothly inward as you squeeze
the shoulder at the peak.
.. Lower slowly to the star t position and then repeat. Avoid locking out
the knees or elbows.


W E E KS
3 + 8 + 13
session 2
5 SUPERSET
D U M B B E L L S KU L L C R U S H E R S
.. Keep your elbows directly above your shoulders and hammer grip
throughout the rep- do not allow them to bow outwards or move
down towards your hips.
.. Star t with straight arms, flexing at the elbows- stop the dumbbells at
your hairline at the base of each repetition.
.. Squeeze through your triceps on the upward phase until the elbows
extend fully.
BENCH DIPS
12 R E P S
you.
it harder.
6 SUPERSET
BARBELL CURLS
.. Take an underhand grip of the bar with your hands shoulder width apar t,
keeping your elbows close by your sides.
.. Fully extend your elbows at the bottom of each rep.
B A R B E L L OV E R H E A D P R E SS
15 R E P S
preferred).
.. Grip the bar, hands shoulder width apar t, or slightly wider ; star t with it
touching your chest just below your collar bone.
.. Press upwards, stopping just before full extension of your elbows.
Control the return phase.

W E E KS
3 + 8 + 13
session 3
1 L E G P R E SS
comfor table.

4 W E I G H T E D ST E P U P S
.. Reset and repeat the movement. Switch your leading leg after completing
said number of reps.

W E E KS
3 + 8 + 13
session 3
5 S I N G L E A R M D U M B B E L L R OW S
.. Brace yourself on the bench with a straight-arm and bent leg.

.. Allow the dumbbell to hang at the bottom of the rep keeping the weight
in your back rather than your arm.
.. Initiate the movement with your back, drawing the dumbbell to the base
of your rib cage.
6 F L AT B A R T R I C E P P U L L D OW N S
.. Use a flat bar attachment on a high cable. Stand tall and keep your
elbows in throughout.
.. Star t with a 90-degree angle at your elbows, draw the attachment down
towards your crotch and fully extend your elbows at the base of the rep.
.. Control the return to the star t position and repeat.

W E E KS
3 + 8 + 13
session 4
1 B AC K S Q U ATS

4 K E T T L E B E L L D E A D L I F T & R OW
.. Standing tall, feet planted shoulder width apar t, take an overhand grip of
the kettlebell with both your hands touching.
.. Keeping your back straight, push through the floor and then drive the
glutes forwards to extend the body.
.. Keep the kettlebell close to your body, raising it to collar bone height,
elbows in line with ears – take care not to hit your chin.

W E E KS
3 + 8 + 13
session 4
foot.
6 SUPERSET
P R E SS U P S
extended.
D U M B B E L L K I C K B AC KS
12 R E P S

W E E KS
3 + 8 + 13
session 5
1 S U M O S Q U ATS
back.
2 S U M O L E G P R E SS
outwards.
comfor table.
3 SUPERSET
K E T T L E B E L L SW I N G S
.. Taking a kettlebell and grasping it with a double overhand grip.

.. Drop down into a squat, exploding up pushing your hips forward, swing
the kettlebell up to eye line with a soft bend in your arms.
.. Repeat, and let the kettlebell move at its own pace on the ascent and
descent.
S U M O K E T T L E B E L L G O B L E T S Q U ATS
12 R E P S

W E E KS
3 + 8 + 13
session 5
4 SUPERSET
BARBELL GLUTE BRIDGES
FEET RAISED BRIDGES

15 R E P S
.. Place your feet on a bench at shoulder width; heels down and toes
pointing up throughout.
.. At the bottom of the rep aim for right angles at the hips and knees, and
fully extended hips at the peak.
.. Squeeze the hamstrings at the peak, lower slowly and repeat.
5 SUPERSET
KNEE INS
4 S U P E R E TS O F 15 R E P S
.. Sit on a mat at the top of a sit up position, with your hands flat on the
floor as shown in the photo.
.. Keeping the legs together and elevated throughout, extend the body
horizontally.
.. Crunch and simultaneously draw the knees towards the torso, before
repeating.
REVERSE CRUNCHES
10 R E P S

W E E KS
3 + 8 + 13
cardio
OPTIONS THIS WEEK
HIIT LISS
R E P E AT X 15
OPTION A OPTION A
SPINNING BIKE U P H I L L WA L K
OPTION B OPTION B
B AT T L E R O P E S C YC L I N G
OPTION C
SW I M M I N G

W E E KS
4 + 9 + 14
Metabolic conditioning
I N T E N S I T Y OV E R LOA D
A higher volume week with a twist - challenging

weights sessions, sadistically sandwiching our fat-
busting metabolic circuits!
1 - 2 5 - 8 /10 4 5 - 75 S E C S

W E E KS
4 + 9 + 14
schedule
beginner
M T W T F S S
Full Body 2 (&

Full Body 1 HIIT Circuits 1 Rest Rest HIIT
LISS)
intermediate
M T W T F S S
Full Body 1 (& Full Body 2 (&

Rest Circuits 1 Rest Circuits 2 HIIT
HIIT) LISS)
advanced
M T W T F S S
Full Body 1 (& Circuits 2 (&

AM Circuits 1 Rest Rest Rest Rest
HIIT) LISS)
PM Rest Rest Full Body 2 Rest Rest HIIT Full Body 3

W E E KS
4 + 9 + 14
full body 1
1 B AC K S Q U ATS
.. Place your feet just beyond shoulder width apart. Grip the bar outside
of shoulder width, comfor tably positioned on the upper back.
2 R O M A N I A N D U M B B E L L D E A D L I F TS
.. Feet at shoulder width apar t, break at the hips and bend your knees -
keeping the dumbbells close to the front of your legs.
.. Keep a flat back while lowering the weights until you feel a strong stretch
through your hamstrings and glutes.
.. Push through the feet to drive the dumbbells upwards, driving the hips
forwards by squeezing the glutes and hamstrings as you pass the knees.
3 GLUTE BRIDGES

W E E KS
4 + 9 + 14
full body 1
5 SUPERSET
S E AT E D C A B L E R OW S
P R E SS U P S
12 R E P S
extended.

W E E KS
4 + 9 + 14
circuits 1
1 CIRCUIT X 4
40 S E C S E AC H E X E R C I S E > 20 S E C S R E ST B E T W E E N E X E R C I S E S
A . B A R B E L L OV E R H E A D P R E SS
áá Place your feet slightly wider than shoulder width apar t (staggered
if preferred).
áá Grip the bar, hands shoulder width apar t, or slightly wider ; star t
with it touching your chest just below your collar bone.
áá Press upwards, stopping just before full extension of your elbows.
Control the return phase.
B . F R O N T S Q U ATS
áá Stand with your feet just beyond shoulder width apar t. Pull your
shoulders back, strong through your core, take a big breath in
and break from the hips.
áá Bum moves back then down, weight through your heels, lowering
to just below parallel.
áá Powerfully drive up, ensuring your knees don’t cave inwards,
C . B E N T OV E R R OW S
áá With soft knees and your torso leant forwards keep the back
flat throughout.
áá Take a shoulder width overhand grip and draw the bar into your
belly button -keeping the elbows close past the sides.
áá Slowly lower to the base of the rep- feeling a stretch through the
back before repeating.
D . B AC K S Q U ATS
áá Place your feet just beyond shoulder width apart. Position the
bar comfortably on the upper back.
áá Break from your hips; your bum should move back then down,
weight through your heels, looking forwards throughout.
áá Sink to just below parallel, maintaining a strong core and straight
spine- powerfully drive up to standing.

W E E KS
4 + 9 + 14
circuits 1
2 CIRCUIT X 4
A. COMMANDOS
áá Assume a normal plank position
áá Keeping the core tight and level, move onto your palms one at a
time until the arms are extended below the shoulders
áá Return to a plank position, and repeat
B . S Q U AT J U M P S
áá Stand with your feet shoulder width apar t. Your body position
and movement should be same as if you were performing a
regular squat, however on the upward phase, jump explosively
upwards as high as you can.
áá Land with soft knees, and repeat.
áá Keep your head level and forwards throughout.
C . P R E SS U P S
áá Star t with your hands slightly wider than your shoulders, arms
fully extended.
áá Focus on keeping your body flat throughout the rep. Your elbows
should stay close to your body, your chin almost touching the
ground at the bottom of each rep. Push your body upwards.
áá Avoid locking out your elbows at the peak of the rep.
D. BURPEES
áá From the peak of a press up position jump both feet in so your
knees are below your chest; from here jump upwards extending
your hands above your head.
áá When you land sink down and place your hands on the floor and
jump your feet back to the start position.
áá Complete a press up and repeat.

W E E KS
4 + 9 + 14
full body 2
1 B A R B E L L S U M O S Q U ATS
.. Place your feet beyond shoulder width apart with your toes pointing
diagonally outwards and the bar comfor tably across your traps/upper
back, gripping just beyond shoulder width.
.. Break from your hips; your bum should move back and down, weight
through your heels.
.. Sink as low as is comfor table, maintaining a strong core and straight
spine- powerfully drive up. Keep your neck neutral throughout.
2 SUPERSET
ST I F F L E G G E D D U M B B E L L D E A D L I F TS

FEET RAISED BRIDGES

15 R E P S
3 L AT P U L L D OW N - D R O P S E T
3 D R O P S E TS O F 10 R E P S TO 12 R E P S


W E E KS
4 + 9 + 14
full body 2
4 SUPERSET
P R E SS U P S
extended.
12 R E P S
descent.
5 SUPERSET

12 R E P S
facing inwards.
facing inwards.

W E E KS
4 + 9 + 14
circuits 2
1 CIRCUIT X 4
A . D U M B B E L L SW I N G
áá Take a dumbbell and hold it with an overhand grip.
áá Drop down into a squat then explode up, pushing your hips
forward, swing the dumbbell up to eye line with a soft bend in
your arms.
áá Mimic and work with the momentum on the downward phase.
B . W E I G H T E D S U M O S Q U ATS
áá Place your feet outside shoulder width, with your toes and knees
pointing outwards, and dumbbells resting on the shoulders.
áá Break from your hips, control the dumbbells to just below parallel
and take the weight through your heels.
áá Powerfully drive up without your knees caving inwards. Squeeze
through your glutes.
C. SUMO DEADLIFT
áá Place your feet outside shoulder width apar t, with your toes and
knees pointing outwards, and a strong core.
áá Mimic a conventional deadlift, keeping your back flat throughout,
bending at your hips and driving up through your feet.
áá Squeezing through you glutes at the top of the reps and lower
the dumbbells in a controlled manner before repeating.
D. BURPEES
áá From the peak of a press up position jump both feet in so your
knees are below your chest; from here jump upwards extending
áá When you land sink down and place your hands on the floor and
jump your feet back to the start position.
áá Complete a press up and repeat.

W E E KS
4 + 9 + 14
circuits 2
2 CIRCUIT X 4
A. JUMP LUNGES
áá Assume the base of a lunge position with good posture. From
here jump powerfully upwards and switch your legs in the air so
that your leading leg is now the rear leg.
áá Ensure your knee does not cave in towards the centre line, and
always land with soft knees.
áá Aim to land briefly before jumping/repeating again.
B . M O U N TA I N C L I M B E R S
áá Assume a press-up position and draw one knee under your body
(directly forwards) as far as comfor tably possible.
áá Return to the starting position and repeat with the opposite leg.
áá Draw you knee towards the opposite elbow to increase the
difficulty.
C . S Q U AT TA P S
áá Star t in a regular squat position.
áá Explosively jump upwards, move your feet to the middle of your
body, landing on the balls of your feet with soft knees.
áá Without allowing your heels to touch the floor, jump your feet
outwards to the star ting position. Lowering to the base of the
squat and repeating.
D . P R E SS U P S
áá Star t with your hands slightly wider than your shoulders, arms
fully extended.
áá Focus on keeping your body flat throughout the rep. Your elbows
should stay close to your body, your chin almost touching the
ground at the bottom of each rep. Push your body upwards.
áá Avoid locking out your elbows at the peak of the rep.

W E E KS
4 + 9 + 14
full body 3
1 D E A D L I F TS
of the rep.

3 SUPERSET
STA N D I N G D U M B B E L L P R E SS
preferred).
phase.
B E N T OV E R D U M B B E L L R OW S
12 R E P S
.. Feet at shoulder width, knees slightly bent, chest pushed towards the
ground and your back straight.
.. Keep the palms facing each other, and draw the elbows past the side,
squeezing the shoulder blades together at the peak.
.. Control the descent, extend the elbows and repeat.

W E E KS
4 + 9 + 14
full body 3
4 D U M B B E L L P R E SS
5 TRI-SET
R O P E T R I C E P P U L L D OW N S
throughout.
ROPE BICEP CURLS

10 R E P S
.. Select a low pulley and double ended rope attachment- take a hammer
grip, standing tall with good posture throughout
.. Keep the elbows tucked to the sides, drawing the hands up to the chest
in an arc by contracting the biceps. Split the rope at the peak.
.. Control the eccentric from chest to hips.
R O P E U P R I G H T R OW S
10 R E P S
.. Set the feet at shoulder width, and grip the rope with the knuckles facing
inwards.
.. Split the hand and draw the attachment up and towards your collar
bone, squeezing the shoulders back at the peak.
.. Lower slowly until the arms are fully extended, and repeat by drawing
the elbows up/outward and backwards.

W E E KS
4 + 9 + 14
cardio
OPTIONS THIS WEEK
HIIT LISS
R E P E AT X 12
OPTION A OPTION A
U P H I L L S P R I N TS ST E P M AST E R
OPTION B OPTION B
C R O SS T R A I N E R JOGGING
OPTION C
B OX I N G

W E E KS
5 + 10 + 15
curves
INTENSITY AND FOCUS
Building upon the progress in both the Shape

and Strength weeks, we now vary the exercises
and increase the focus on specific muscle groups.
1 - 2 8 /10 60 - 90 SECS

W E E KS
5 + 10 + 15
schedule
beginner
M T W T F S S
Legs & Shoul- Back & Arms

HIIT Rest HIIT Full Body 1 Rest
ders (& LISS)
intermediate
M T W T F S S
Legs & Shoul- Back & Arms

HIIT Rest Full Body 1 HIIT Legs & Abs
ders (& LISS)
advanced
M T W T F S S
Legs & Shoul-

AM Back & Arms Rest Full Body 1 Rest Legs & Abs Rest
ders
PM Rest HIIT Rest HIIT LISS Rest Full Body 2

W E E KS
5 + 10 + 15
legs & shoulders
1 B AC K S Q U ATS
3 D U M B B E L L R O M A N I A N D E A D L I F TS
4 GLUTE BRIDGES

W E E KS
5 + 10 + 15
legs & shoulders
5 SUPERSET
descent.
STA N D I N G A R N O L D P R E SS
10 R E P S
.. Star t with a shoulder width stance, and your palms turned towards you
and just above your chest.
.. Push the dumbbells upwards, simultaneously twist them outwards so
that your palms finish as if performing normal shoulder press.
.. Stop before your arms lock out at the top of the rep. Reverse the twist
on the return phase.
6 SUPERSET
FRONT DUMBBELL RAISES
.. Place your feet shoulder width apar t, shoulder blades pulled back and
knees slightly bent.
.. Grip the dumbbell with your knuckles facing downwards and thumbs
leading.
.. Raise the dumbbells directly upwards, stop just above shoulder height
pausing for a second before controlling the downward movement.
S U M O D U M B B E L L T H R U ST E R S
15 R E P S
.. Place your feet beyond shoulder width apart, with the toes pointing
outwards, your back straight and your head neutral/looking forwards
throughout.

W E E KS
5 + 10 + 15
back & arms

2 B E N T OV E R B A R B E L L R OW S
.. With soft knees and your torso leant forwards keep the back flat
throughout.
.. Take a shoulder width overhand grip and draw the bar into your belly
button -keeping the elbows close past the sides.
.. Slowly lower to the base of the rep- feeling a stretch through the back
before repeating.
3 SUPERSET
facing inwards.
facing inwards.
D U M B B E L L OV E R H E A D E X T E N S I O N
12 R E P S

W E E KS
5 + 10 + 15
back & arms
4 S E AT E D C A B L E R OW S - D R O P S E T
5 SUPERSET
F L AT B A R T R I C E P P U L L D OW N S
.. Use a flat bar attachment on a high cable. Stand tall and keep your
elbows in throughout.
.. Star t with a 90-degree angle at your elbows, draw the attachment down
towards your crotch and fully extend your elbows at the base of the rep.
.. Control the return to the star t position and repeat.
F L AT B A R B I C E P C U R L S
10 R E P S
.. Select a low pulley with a shor t flat bar attachment and underhand grip
.. Keep the elbows tucked to the sides, drawing the hands up to the chest
in an arc by contracting the biceps.
.. Control the downward phase from chest to hips, ensuring your elbows
extend between each rep.
6 L AT P U S H D OW N S
.. Place your hands just outside of shoulder width apar t on the bar, with
the body at a 45 degree angle to the ground.
.. Keep your arms straight and push the bar directly down and then
towards the body until you reach your crotch area– contracting your
back throughout.
.. Be sure to maintain your posture throughout.

W E E KS
5 + 10 + 15
full body 1
1 D E A D L I F TS
of the rep.
2 SUPERSET
S U M O D U M B B E L L S Q U ATS
10 R E P S
.. Set your feet outside shoulder width.

.. Rest the dumbbells on your shoulders, and keep the elbows high and
posture maintained throughout.
.. Descend as low as is comfor table, then drive through the feet to
standing, before squeezing the glutes and repeating.
4 S E TS O F 12 R E P S ( F I N A L S E T D R O P S E T )

W E E KS
5 + 10 + 15
full body 1
4 C LO S E G R I P P U L L D OW N - D R O P S E T
.. Grip the close grip attachment with your palms facing each other.
.. Initiate the movement by contracting your scapula down and into place
before drawing the elbows close past the sides, and attachment down
towards your upper chest.
.. Squeeze through the back at the base. Return to the star t and push
slightly up to stretch the back before repeating.
5 SUPERSET
P R E SS U P S
extended.
BENCH DIPS
15 R E P S
you.
it harder.
6 BURPEES
above your head.

W E E KS
5 + 10 + 15
legs & abs
1 L E G P R E SS
comfor table.
2 SUPERSET
D U M B B E L L R O M A N I A N D E A D L I F TS
G O B L E T S Q U ATS
15 R E P S
peak.
3 GLUTE BRIDGES

W E E KS
5 + 10 + 15
legs & abs
4 SUPERSET
ST I F F L E G G E D D U M B B E L L D E A D L I F TS

FEET RAISED GLUTE BRIDGES

12 R E P S
5 SUPERSET
WEIGHTED CRUNCHES
30 R E P S
side.

W E E KS
5 + 10 + 15
full body 2
1 B AC K S Q U ATS
2 SUPERSET
B E N T OV E R D U M B B E L L R OW S
P R E SS U P S
12 R E P S
extended.
3 B A R B E L L T H R U ST E R S
.. Place the barbell across your upper chest, keep your elbows high. Retract
your shoulders and keep your back straight.
.. With your feet at shoulder width break at your hips, lowering yourself
as deep as is comfor table, before driving back up to a standing position.
From here push the bar upwards.
.. Lower back to start the position and repeat.

W E E KS
5 + 10 + 15
full body 2
4 SUPERSET
BENCH DIPS
15 R E P S
you.
it harder.
5 SUPERSET
S Q U AT T H R U STS

COMMANDOS
15 R E P S


W E E KS
5 + 10 + 15
cardio
OPTIONS THIS WEEK
HIIT LISS
R E P E AT X 14
25 M I N S CO N T I N U O U S
OPTION A OPTION A
SPINNING BIKE U P H I L L WA L K
OPTION B OPTION B
R OW E R B I C YC L E
OPTION C
SW I M M I N G

FINISHER
WEEK
finisher week
YO U ’ R E N OT D O N E J U ST Y E T !
Congratulations on your effor ts over the last

15 weeks! The training programme you have
completed is rigorous, meticulous and very
challenging - so it’s only right you top it all off in
style, with more of the same!
1 - 2 8 - 9 /10 60 - 90 SECS

LDNM progression
plan
W E E K 16?

code: LDNMchampion
S H O P N OW

FINISHER
WEEK
schedule
beginner
M T W T F S S
Legs, Glutes &

Legs & Back HIIT Upper Body Upper Body 2 HIIT Full Body
Abs
intermediate
M T W T F S S
Legs, Glutes &

Legs & Back HIIT Upper Body Upper Body 2 HIIT Full Body
Abs
advanced
M T W T F S S
Legs, Glutes &

AM Legs & Back HIIT Upper Body Upper Body 2 HIIT Rest
Abs
PM LISS Rest Rest Rest Rest Rest Full Body

FINISHER
WEEK
legs & back
.. Feet around shoulder width apar t, break at the hips and bend your
knees - keeping the bar as close to your legs throughout.
your glutes and hamstrings.
2 S U M O B AC K S Q U ATS
back.
3 C LO S E G R I P L AT P U L L D OW N
.. Grip the close grip attachment with your palms facing each other.
.. Initiate the movement by contracting your scapula down and into place
before drawing the elbows close past the sides, and attachment down
towards your upper chest.
.. Squeeze through the back at the base. Return to the star t and push
slightly up to stretch the back before repeating.
4 S U M O D E A D L I F T & U P R I G H T R OW
.. Set the feet outside shoulder width, with the dumbbells in front of the
crotch and good posture.
.. Keeping the dumbbells between the feet, sink down with a straight back,
before standing upright.
.. Draw the elbows up and back, before lowering them to the star t
position and repeating.

FINISHER
WEEK
legs & back
5 SUPERSET
S E AT E D C A B L E R OW S
.. Use a close grip attachment with the hands facing each other.
.. Leaning back slightly with a slightly arched lower back, draw the
attachment directly back into your belly button.
.. Squeeze through your back at the peak of the contraction. Before
returning to the star t; feeling a stretch through the back and repeating.
J U M P S Q U ATS
15 R E P S
.. Stand with your feet shoulder width apar t. Your body position and
movement should be same as if you were performing a regular squat,
however on the upward phase, jump explosively upwards as high as
you can.
.. Land with soft knees, and repeat.
.. Keep your head level and forwards throughout.
6 WA L K I N G D U M B B E L L L U N G E S
.. Maintain good posture with the arms straight and shoulders/neck

relaxed.
.. Step forwards sinking down through the front leg- aiming for a right
angle at both knees.
.. Press through the front leg, drawing the rear leg and body up and
forwards to standing. Repeat on the other leg.

FINISHER
WEEK
upper body
1 SUPERSET
D U M B B E L L L AT E R A L R A I S E S
descent.
STA N D I N G S H O U L D E R P R E SS
12 R E P S
preferred).
phase.
2 SUPERSET
S E AT E D C A B L E R OW
P R E SS U P S
12 R E P S
extended.

FINISHER
WEEK
upper body
3 SUPERSET
D U M B B E L L S KU L L C R U S H E R S
.. Keep your elbows directly above your shoulders and hammer grip
throughout the rep- do not allow them to bow outwards or move
down towards your hips.
.. Star t with straight arms, flexing at the elbows- stop the dumbbells at
your hairline at the base of each repetition.
.. Squeeze through your triceps on the upward phase until the elbows
extend fully.
HAMMER CURLS
15 R E P S
facing inwards.
facing inwards.
4 SUPERSET
LEG RAISES
.. Lay flat on a mat with your arms by your side, or beneath the bum if this
is more comfor table.
.. Lift your feet upwards until the feet are directly above the hips, keeping
the legs straight.
.. In a controlled manner return to the star ting position, but do not allow
your feet to touch the mat!
COMMANDOS
30 S E CO N D S


FINISHER
WEEK
Legs, Glutes & Abs
1 B AC K S Q U ATS
2 SUPERSET
R O M A N I A N D E A D L I F TS
12 R E P S
.. Feet around shoulder width apar t, break at the hips and bend your
knees - keeping the bar as close to your legs throughout.
your glutes and hamstrings.
3 K E T T L E B E L L SW I N G S
.. Taking a kettlebell and grasping it with a double overhand grip.

.. Drop down into a squat, exploding up pushing your hips forward, swing
the kettlebell up to eye line with a soft bend in your arms.
.. Repeat, and let the kettlebell move at its own pace on the ascent and
descent.

FINISHER
WEEK
Legs, Glutes & Abs
4 SUPERSET
REVERSE CRUNCHES
KNEE INS
15 R E P S
horizontally.
repeating.
5 SUPERSET
B I C YC L E C R U N C H E S
.. Lay flat on a mat, fingers touching your temples, feet raised from the
floor and a 90 degree angle at your knees/hips.
.. Crunch one shoulder towards the opposite knee, extending the other
leg away from you.
.. Return to the starting position and repeat for the opposite side.
30 R E P S
side.

FINISHER
WEEK
upper body 2
1 D U M B B E L L C H E ST P R E SS - D R O P S E T
3 S E TS O F 10 R E P S TO 10 R E P S
2 L AT P U L L D OW N - D R O P S E T
3 S E TS O F 10 R E P S TO 10 R E P S

3 SUPERSET
descent.
P R E SS U P S
12 R E P S
extended.

FINISHER
WEEK
upper body 2
4 SUPERSET
BURPEES
10 R E P S
above your head.
5 SUPERSET
M O U N TA I N C L I M B E R S
3 S U P E R S E TS O F 30 S E CO N D S
.. Assume a press-up position and draw one knee under your body
.. Return to the starting position and repeat with the opposite leg.
.. Draw you knee towards the opposite elbow to increase the difficulty.
COMMANDOS
30 S E CO N D S


FINISHER
WEEK
full body
1 SUPERSET
L E G P R E SS
comfor table.
S U M O G O B L E T S Q U ATS
12 R E P S
.. Assume a wide stance with your toes pointing outwards. Grip the
peak.
2 SUPERSET
R O M A N I A N D U M B B E L L D E A D L I F TS
S U M O D U M B B E L L D E A D L I F TS
12 R E P S
.. Place your feet outside shoulder width apar t, with your toes and knees
pointing outwards, and a strong core.
.. Mimic a conventional deadlift, keeping your back flat throughout, bending
at your hips and driving up through your feet.
.. Squeezing through you glutes at the top of the reps and lower the
dumbbells in a controlled manner before repeating.

FINISHER
WEEK
full body
3 SUPERSET
FEET RAISED BRIDGES

12 R E P S
4 SUPERSET
B I C YC L E C R U N C H E S
3 S U P E R S E TS O F 30 S E CO N D S
leg away from you.
30 S E CO N D S
side.

FINISHER
WEEK
cardio
OPTIONS THIS WEEK
HIIT LISS
R E P E AT X 12
OPTION A OPTION A
SPINNING BIKE ST E P M AST E R
OPTION B OPTION B
B OX I N G SW I M M I N G
OPTION C
R OW E R

home
workouts

HERE’S WHAT 1.
you’ll NEED R E S I STA N C E
BANDS
A set of mixed
resistance bands gives
you the ability to
perform all exercises
with a variety of
difficulty levels and
cater to your personal
ability. We have
recommended a set
which is both durable
and good value for
money.
BUY HERE
2.
A D J U STA B L E D U M B E L L S
Adjustable dumbbells save
you a lot of money compared
to buying a complete set, and
the hassle of storing multiple
dumbbells at home. The set
we have recommended are
great for all exercises and
abilities.
R E S I STA N C E B A N D
3.
BUY HERE AT TAC H M E N TS
E X E R C I S E M AT
Ideal if training on a hard
or slippery surface. Cleaner,
safer and more comfor table
than using the floor - we
would highly recommend
using an exercise mat.
BUY HERE
The set we recommend gives you a door

anchor and ankle attachment. Ideal for
exercises that require a secure low or high
LDNM BIKINI GUIDE 196 anchor point, and glute kickback exercises.
your 15 week home
workout programme
We have put together a 15 week home workout training weeks that focuses on a similar muscle
programme for you to follow that requires group to your gym workout and perform this.
minimal equipment and can be done from almost Although this is a great programme and can be
anywhere. used by itself, it will not achieve the same results as
Although if you simply want to use the home the gym based programme. If you choose to follow
workouts and Tabata as a replacement for one it, we suggest completing the 15 week cycle and
session as you are unable to make it to the gym, then progressing to the gym based programme.
you should select a workout from any of the
S TA RT
H O M E W E E KS
1 + 4 + 7 + 10 + 13
COMPLETE THE
T H R E E W E E KS X 5
H O M E W E E KS H O M E W E E KS
3 + 6 + 9 + 12 + 15 2 + 5 + 8 + 11 + 14

H O M E W E E KS
1 + 4 + 7 + 10 + 13
week a
P R O G R E SS I N G F R O M H O M E !
Home workouts can be just as effective as gym

workouts, you simply need to push to lift heavier,
with better technique and improve the intensity
over time!
C O N TO L L E D S P E E D M O D E R AT E 45-60 SECS

H O M E W E E KS
1 + 4 + 7 + 10 + 13
schedule
W O R KO U T W E E K 1
Below is the proposed schedule you can follow for this training week. You can adapt
the schedule as you like to best fit your timetable. You can also add additional cardio
or Tabata sessions, just be sure to give yourself 1 full rest day each week.
home workout schedule

M T W T F S S
Lower Body &

Full Body 1 Off Full Body 2 Circuits 1 Cardio Circuits 2
Abs

H O M E W E E KS
1 + 4 + 7 + 10 + 13
full body 1
2 SUPERSET
D U M B B E L L L AT E R A L R A I S E S
descent.
P R E SS U P S
12 R E P S
extended.
3 W E I G H T E D S U M O S Q U ATS
.. Place your feet outside shoulder width, with your toes and knees
.. Break from your hips, control the dumbbells to just below parallel and
take the weight through your heels.
.. Powerfully drive up without your knees caving inwards. Squeeze through
your glutes.

H O M E W E E KS
1 + 4 + 7 + 10 + 13
full body 1
4 SUPERSET
R E S I STA N C E B A N D L AT P U L L D OW N
.. With a resistance band affixed securely above head height, seated with
your back flat and leant back slightly, take an overhand grip on the
resistance band.
.. Contract your scapula and draw the band down towards your oblique,
twisting your hands on the downward phase, ending with your palms
facing inwards.
BENCH DIPS
15 R E P S
.. Adopt the position shown in the photo, your hands should be shoulder
width apar t, not too far behind your body.
.. Lower yourself down until your upper arm is parallel to the floor, hold
for a second before pushing upwards, stopping just before your elbows
lock out.
.. To make the exercise easier walk your feet towards you, ensure your
elbows don’t flare out during the movement.

H O M E W E E KS
1 + 4 + 7 + 10 + 13
lower body & abs
1 SUPERSET
W E I G H T E D S Q U ATS
.. Rest the dumbbells on your shoulders, and keep the elbows high
throughout the movement.
.. Stand with your feet at shoulder width, push the glutes backward and
sink as low as comfor tably possible.
.. Drive to standing, pushing through the feet, and then driving the hips
forwards to extend the body.
S U M O G O B L E T S Q U ATS
12 R E P S
peak.
3 WEIGHTED GLUTE BRIDGES

.. Begin with your upper back resting across a bench/sofa, place the
dumbbells directly above your hips.
.. Bring your knees into your bum and ensure at the peak of the movement
your shins are ver tically upright.
.. Begin the movement by driving through with your heels. Extend as far
as possible.

H O M E W E E KS
1 + 4 + 7 + 10 + 13
lower body & abs
4 W E I G H T E D A LT E R N AT I N G ST E P U P S
.. Switch the leading leg, reset and repeat the movement. Switch your
leading leg after completing said number of reps.
5 TRI-SET
WEIGHTED CRUNCHES
30 R E P S
side.
PLANK
30 S E CO N D S

H O M E W E E KS
1 + 4 + 7 + 10 + 13
full body 2
1 SUPERSET
D U M B B E L L SW I N G S
.. Take a dumbbell and hold it with an overhand grip.

.. Drop down into a squat then explode up, pushing your hips forward,
swing the dumbbell up to eye line with a soft bend in your arms.
.. Mimic and work with the momentum on the downward phase.
W E I G H T E D S U M O S Q U ATS
15 R E P S
your glutes.
2 SUPERSET
S E AT E D R E S I STA N C E B A N D R OW S
.. Anchor the resistance band safely 0-30cm from the ground.

.. Ensure you are seated, sat upright with your shoulders back and a
neutral spine.
.. Take both handles of the resistance band and draw (with your back),
the bands back as far as possible, aiming to draw the band in at belly
button height.
D U M B B E L L C U R L & P R E SS
12 R E P S
.. Stand upright with the dumbbells by your sides and arms extended
.. Curl the dumbbells up to shoulder height, before pressing them
overhead.
.. Extend the arms, reverse the movement and return to the star t before
repeating.

H O M E W E E KS
1 + 4 + 7 + 10 + 13
full body 2
3 SUPERSET
ST I F F L E G D E A D L I F TS

P R E SS U P S
12 R E P S
extended.
4 SUPERSET
12 R E P S
descent.

H O M E W E E KS
1 + 4 + 7 + 10 + 13
circuits 1
1 CIRCUIT X 5
15 R E P S E AC H > N O R E ST B E T W E E N E X E R C I S E S > 6 0 S E C S B E T W E E N C I R C U I TS
A . D U M B B E L L S Q U ATS
B . R U SS I A N T W I STS
side.
C. DUMBBELL LUNGES
.. Hold an appropriate weight dumbbell in each hand, star ting in a standing
position with plenty of room in front of you.
.. Take a slightly exaggerated step forward with one leg, landing with a soft
knee and sinking down into a lunge position so that your front thigh is
.. Push through the front leg and stand upwards, bringing your rear leg to
meet the front leg and repeat with the opposite leg.
D. PLANK

H O M E W E E KS
1 + 4 + 7 + 10 + 13
circuits 1
1 CIRCUIT X 5
A . J U M P S Q U ATS
you can.
B. COMMANDOS
C . W E I G H T E D A LT E R N AT I N G ST E P U P S
D . I N C L I N E M O U N TA I N C L I M B E R S
.. Assume a press up position with your hands shoulder width apar t on a
bench, feet on the floor.
.. Keeping your hands on the bench, lift one foot off of the floor and move
the knee towards your chin as far as possible.
.. Return your foot to the star ting position and perform the same with
your opposite leg; the motion should become similar to running on the
spot.

H O M E W E E KS
1 + 4 + 7 + 10 + 13
circuits 2
1 CIRCUIT X 5
A . D U M B B E L L T H R U ST E R S
B . W E I G H T E D S U M O S Q U ATS
your glutes.
C . D U M B B E L L D E A D L I F T TO R OW
D . B I C YC L E C R U N C H E S
leg away from you.

H O M E W E E KS
1 + 4 + 7 + 10 + 13
circuits 2
2 CIRCUIT X 5
A . P R E SS U P S
extended.
B. BENCH DIPS
lock out.
C . A LT E R N AT I N G ST E P U P S
D. KNEE INS
horizontally.
repeating.

H O M E W E E KS
1 + 4 + 7 + 10 + 13
cardio
OPTIONS THIS WEEK
HIIT LISS
R E P E AT X 10
OPTION A OPTION A
S P R I N TS JOG
OPTION B OPTION B
SKIPPING C YC L E
OPTION C
TA B ATA

H O M E W E E KS
1 + 4 + 7 + 10 + 13
tabata 1
1 TA B ATA X 3
20 S E C S O N > 10 S E C S R E ST > C I R C U I T X 2 > R E ST 12 0 S E C S > M O R E I N F O
A . J U M P S Q U ATS
you can.
B. COMMANDOS
C. BURPEES
above your head.
D . S U M O D U M B B E L L T H R U ST E R S
.. Place your feet beyond shoulder width apar t, with the toes pointing
throughout.

H O M E W E E KS
1 + 4 + 7 + 10 + 13
tabata 2
1 TA B ATA X 3
A . P R E SS U P S
extended.
B . S Q U AT TA P S
.. Star t in a regular squat position.
.. Explosively jump upwards, move your feet to the middle of your body,
landing on the balls of your feet with soft knees.
.. Without allowing your heels to touch the floor, jump your feet outwards
to the star ting position. Lowering to the base of the squat and repeating.
C . M O U N TA I N C L I M B E R S
leg away from you.

H O M E W E E KS
2 + 5 + 8 + 11 + 14
week b
B U I L D I N G T H E W E I G H TS
Now we need to focus on increasing upon the

weights lifted in week A. Heavier weights won’t
make you manly, but will help you attain that
defined physique you desire!
CONTROLLED H E AV Y 60 SECONDS

H O M E W E E KS
2 + 5 + 8 + 11 + 14
schedule

M T W T F S S
Upper Body &

Legs & Glutes Off Full Body Circuits 1 Cardio Circuits 2
Abs

H O M E W E E KS
2 + 5 + 8 + 11 + 14
legs & glutes
1 W E I G H T E D S U M O S Q U ATS
your glutes.
2 SUPERSET
DUMBBELL GLUTE BRIDGES
as possible.
S Q U AT TA P S
15 R E P S
.. Your star ting body position should be exactly the same as a regular
squat. Explosively jump upwards, moving your feet to the middle of your
to the star ting position and repeat.

H O M E W E E KS
2 + 5 + 8 + 11 + 14
legs & glutes
4 B U LG A R I A N S P L I T S Q U AT
foot.
5 TRI-SET
12 R E P S
your glutes.
WA L L S I T
60 S E C
.. With a right angle at the knee and hips, brace against a wall with the
back, shoulders and head in contact with it.
.. Your feet should be flat and shoulder width apar t. Ensure your hips and
knees are level, and thighs parallel to the ground.
.. Do not let the torso raise or feet slide out during this exercise.

H O M E W E E KS
2 + 5 + 8 + 11 + 14
upper body & abs
1 SUPERSET
R E N E G A D E R OW S

other side.
throughout.
PLANK
60 S E C
2 SUPERSET
B E N T OV E R R OW S
KNEE INS
30 R E P S
horizontally.
repeating.

H O M E W E E KS
2 + 5 + 8 + 11 + 14
upper body & abs
3 SUPERSET
C U R L & P R E SS
.. Stand upright with the dumbbells by your sides and arms extended
.. Curl the dumbbells up to shoulder height, before pressing them
overhead.
.. Extend the arms, reverse the movement and return to the star t before
repeating.
P R E SS U P S
10 R E P S
extended.
4 SUPERSET
R E S I STA N C E B A N D L AT P U L L D OW N
.. With a resistance band affixed securely above head height, seated with
your back flat and leant back slightly, take an overhand grip on the
resistance band.
.. Contract your scapula and draw the band down towards your oblique,
twisting your hands on the downward phase, ending with your palms
facing inwards.
BENCH DIPS
12 R E P S
lock out.

H O M E W E E KS
2 + 5 + 8 + 11 + 14
full body
2 SUPERSET
D U M B B E L L D E A D L I F T TO R OW
R E S I STA N C E B A N D S E AT E D R OW S
15 R E P S

neutral spine.
button height.
3 A LT E R N AT I N G ST E P U P S

H O M E W E E KS
2 + 5 + 8 + 11 + 14
full body
4 SUPERSET
COMMANDOS
3 S U P E R S E TS O F 30 S E C

BURPEES
15 R E P S
above your head.
5 SUPERSET
P R E SS U P S
10 R E P S
extended.

H O M E W E E KS
2 + 5 + 8 + 11 + 14
circuits 1
1 CIRCUIT X 5
30 S E C E AC H > N O R E ST B E T W E E N E X E R C I S E S > 6 0 S E C S B E T W E E N C I R C U I TS
A . W E I G H T E D S U M O S Q U ATS
your glutes.
B. WEIGHTED GLUTE BRIDGES

as possible.
C . W E I G H T E D S Q U ATS
D . WA L L S I T
.. With a right angle at the knee and hips, brace against a wall with the
back, shoulders and head in contact with it.
.. Your feet should be flat and shoulder width apar t. Ensure your hips and
knees are level, and thighs parallel to the ground.
.. Do not let the torso raise or feet slide out during this exercise.

H O M E W E E KS
2 + 5 + 8 + 11 + 14
circuits 1
1 CIRCUIT X 5
A. FEET RAISED BRIDGES

B . S Q U AT TA P S
C. LUNGES
.. Stand upright with your arms by your sides (use light dumbbells if you
wish).
.. Step forwards landing with a slight bend at your knee. Control the
eccentric phase until your front knee is at a right angle (knee directly
above ankle).
.. From here drive up and step back through your front leg to a standing
position and repeat for the other leg.
D . B E N C H M O U N TA I N C L I M B E R S
spot.

H O M E W E E KS
2 + 5 + 8 + 11 + 14
circuits 2
1 CIRCUIT X 5
A . R E N E G A D E R OW S
other side.
throughout.
B . D U M B B E L L T H R U ST E R S
.. Place the barbell across your upper chest, keep your elbows high. Retract
your shoulders and keep your back straight.
.. With your feet at shoulder width break at your hips, lowering yourself
as deep as is comfor table, before driving back up to a standing position.
From here push the bar upwards.
.. Lower back to start the position and repeat.
C . R U SS I A N T W I STS
side.
D. COMMANDOS

H O M E W E E KS
2 + 5 + 8 + 11 + 14
circuits 1
1 CIRCUIT X 5
A. BURPEES
above your head.
B. BENCH DIPS
lock out.
C . S Q U AT TA P S
D. KNEE INS
horizontally.
repeating.

H O M E W E E KS
2 + 5 + 8 + 11 + 14
cardio
OPTIONS THIS WEEK
HIIT LISS
R E P E AT X 12
OPTION A OPTION A
S P R I N TS P OW E R WA L K
OPTION B OPTION B
SKIPPING C YC L E
OPTION C
TA B ATA

H O M E W E E KS
2 + 5 + 8 + 11 + 14
tabata 1
1 TA B ATA X 3
A . S Q U AT T H R U ST E R S
B . J U M P S Q U ATS
you can.
C . R E N E G A D E R OW S
other side.
throughout.
D . M O U N TA I N C L I M B E R S

H O M E W E E KS
2 + 5 + 8 + 11 + 14
tabata 2
1 TA B ATA X 3
A. KNEE INS
horizontally.
repeating.
B . TO E TA P S
.. Select an appropriate bench or stable surface.
.. Place the front half of your foot on the raised surface with around a
90-degree angle at your knee, and your back leg directly below your
body with a slight bend (soft) at the knee.
.. Jump upwards and switch your legs in the air, land softly and briefly
before repeating.
C . R U SS I A N T W I STS
side.
D. BURPEES
above your head.

H O M E W E E KS
3 + 6 + 9 + 12 + 15
week c
N OW U P T H E I N T E N S I T Y !
We’ve got the practice in, so now lets ramp up

the weight and intensity of your sessions. Push
yourself hard, stick to the rest periods and let’s
get a sweat on!
CONTROLLED H E AV Y 4 5 - 75 S E C S

H O M E W E E KS
3 + 6 + 9 + 12 + 15
schedule

M T W T F S S
Glutes & Abs Full Body Off Lower Body Circuits 1 Cardio Circuits 2

H O M E W E E KS
3 + 6 + 9 + 12 + 15
glutes & abs
1 SUPERSET
R E S I STA N C E B A N D G L U T E K I C K B AC KS
.. Assume a four-point crawl position, gripping the handles of a resistance

band in each hand with the middle anchored round your foot.
.. Drive the foot back and upwards, extending the hip and knee.
.. Pause at the peak and squeeze the working glute hard, before returning
to the star t position and repeating.
B U LG A R I A N S P L I T S Q U ATS
12 R E P S
foot.
2 S U M O T H R U ST E R S
.. Place your feet beyond shoulder width apart, with the toes pointing
throughout.
3 WEIGHTED CRUNCHES

H O M E W E E KS
3 + 6 + 9 + 12 + 15
glutes & abs
4 SUPERSET
WEIGHTED GLUTE BRIDGES
as possible.
S Q U AT TA P S
15 R E P S
5 SUPERSET
side.
KNEE INS
20 R E P S
horizontally.
repeating.

H O M E W E E KS
3 + 6 + 9 + 12 + 15
full body
1 SUPERSET
D U M B B E L L D E A D L I F T TO R OW
12 R E P S
2 SUPERSET
P R E SS U P S
extended.
M O U N TA I N C L I M B E R S
30 S E C

H O M E W E E KS
3 + 6 + 9 + 12 + 15
full body
3 SUPERSET
your glutes.
R E S I STA N C E B A N D R OW S
15 R E P S

neutral spine.
button height.
4 SUPERSET
COMMANDOS
4 S U P E R S E TS O F 30 S E C
.. Adopt a press up position.

.. One arm at a time lower yourself into a plank position; when both arms
are in a plank position, return one arm at a time to a press up position.
.. Repeat the movement, avoiding locking out your elbows at the top of
each rep.
D E A D L I F T, C U R L & P R E SS
15 R E P S
.. Stand tall with the legs at shoulder width and arms hanging by your sides.
.. Kick the glutes back and sink low, keeping the back straight, before
driving through the legs and glutes to standing.
.. Perform a bicep curl into a shoulder press, reverse it, assume the star t
position and repeat.

H O M E W E E KS
3 + 6 + 9 + 12 + 15
Lower Body
1 SUPERSET
WEIGHTED LUNGES

A LT E R N AT I N G ST E P U P S
20 R E P S
2 SUPERSET
G O B L E T S U M O S Q U ATS
15 R E P S
peak.

H O M E W E E KS
3 + 6 + 9 + 12 + 15
Lower Body
3 SUPERSET
R O M A N I A N D E A D L I F TS
WEIGHTED GLUTE BRIDGES

15 R E P S
as possible.
4 SUPERSET
B O DY W E I G H T S Q U ATS
.. Place your feet shoulder width apart.

.. Sit back over your heels, ensure your knees are not in front of your toes.
.. Lower yourself through your heels and powerfully drive back through
your heels on the return.
WA L L S I TS
60 S E C
.. Find a suitable wall, with your back to it, sink down into a parallel position,
create a right angle at your knees and hip.
.. Keep your head up, look forward, and keep your breathing consistent.
.. Don’t rest your hands on your thighs or allow your back to come away
from the wall – that’s cheating!

H O M E W E E KS
3 + 6 + 9 + 12 + 15
circuits 1
1 CIRCUIT X 5
A . D E A D L I F T, C U R L & P R E SS
.. Stand tall with the legs at shoulder width and arms hanging by your sides.
.. Kick the glutes back and sink low, keeping the back straight, before
driving through the legs and glutes to standing.
.. Perform a bicep curl into a shoulder press, reverse it, assume the star t
position and repeat.
B . S U M O G O B L E T S Q U AT
peak.
C . B E N T OV E R R OW S
D. WEIGHTED LUNGES

H O M E W E E KS
3 + 6 + 9 + 12 + 15
circuits 1
2 CIRCUIT X 5
A . P R E SS U P S
extended.
B . S Q U AT TA P S
C. PLANK
D. BENCH DIPS
you.
it harder.

H O M E W E E KS
3 + 6 + 9 + 12 + 15
circuits 2
1 CIRCUIT X 5
A . W E I G H T E D S Q U ATS
B . R O M A N I A N D E A D L I F TS
C . WA L L S I T
.. Find a suitable wall, with your back to it, sink down into a parallel position,
create a right angle at your knees and hip.
.. Keep your head up, look forward, and keep your breathing consistent.
.. Don’t rest your hands on your thighs or allow your back to come away
from the wall – that’s cheating!
D . D U M B B E L L D E A D L I F T TO R OW

H O M E W E E KS
3 + 6 + 9 + 12 + 15
circuits 2
2 CIRCUIT X 5
A. JUMP LUNGES
.. Assume the bottom of a lunge position
.. Explosively drive upwards, jumping and switching your legs mid-air, so
that you land in the opposite lunge position (with the alternate leg
forward).
.. Be sure to land with soft knees!
B . A LT E R N AT I N G ST E P U P S
C . I N C L I N E M O U N TA I N C L I M B E R S
spot.
D. BURPEES
.. From the peak of a press up position jump both of your feet in so that
your knees are below your chest; from here jump upwards extending
.. When you land, sink down and place your hands on the floor and jump

H O M E W E E KS
3 + 6 + 9 + 12 + 15
cardio
OPTIONS THIS WEEK
HIIT LISS
R E P E AT X 15
OPTION A OPTION A
S P R I N TS JOG
OPTION B OPTION B
SKIPPING SW I M
OPTION C
TA B ATA

H O M E W E E KS
3 + 6 + 9 + 12 + 15
tabata 1
1 TA B ATA X 3
A. JUMP LUNGES
.. Assume the bottom of a lunge position
.. Explosively drive upwards, jumping and switching your legs mid-air, so
that you land in the opposite lunge position (with the alternate leg
forward).
.. Repeat and be sure to land with soft knees!
B . P R E SS U P S
extended.
C . S Q U AT TA P S
.. Star t in a regular squat position.
.. Explosively jump upwards, move your feet to the middle of your body,
landing on the balls of your feet with soft knees.
to the star ting position. Lowering to the base of the squat and repeating.
D . I N C L I N E M O U N TA I N C L I M B E R S
spot.

H O M E W E E KS
3 + 6 + 9 + 12 + 15
tabata 2
1 TA B ATA X 3
A . S U M O D E A D L I F T & R OW
B. BURPEES
above your head.
C . R E N E G A D E R OW S
other side.
throughout.
leg away from you.

glossary
“Anyone can 245 T E R M I N O LO G Y
know. The 246 P R OTO C O L S & SYM B O L S
point is to 257
258
G E N E R A L FAQ S
understand”
M AC R O T I M E TA B L E S

TERMINOLOGY 1 REP MAX ECCENTRIC
This is the heaviest weight This refers to the par t of each

you can lift on an exercise for rep where you are lowering
REP
1 rep. You can approximate or releasing the weight in a
this weight using this online controlled manner. This type
This is an abbreviation of calculator. of contraction lengthens the
the word repetition. Reps muscle, i.e. lowering yourself
are the number of complete down during a squat or leg
movements of an exercise you press, which causes the quad
% OF 1 REP MAX
should perform; i.e. 10 reps of to lengthen.
squats.
This is the percentage of your
1 rep max weight for each
exercise within the training HIIT
SET
week you should be aiming to
use. High Intensity Interval
This refers to the number of Training is a cardio technique
times you should complete the that involves short bursts
designated amount of reps for of exercise (typically 10-
TEMPO
the exercise- with the allotted 30 seconds) at 100% effor t
rest between sets. coupled with longer rests
This is the speed at which you (typically 45-90 seconds),
should be lifting the weight performed for a given number
denoted simply as a speed, or of sets. For more information
R E ST
for more advanced protocols see the training chapter.
as: X – Y.
The amount of time you rest These refer to the length of
between sets. Usually this is the working phase (concentric)
referred to as X seconds rest, and releasing phase (eccentric) L I SS
and this is between sets unless in seconds, respectively.
stated otherwise. It is impor tant to control both Low Intensity Interval
the push/pull (concentric) and Training is a cardio is a cardio
releasing (eccentric) phases as technique where you perform
FA I L U R E they both have large effects continuous cardio or lower
on muscle stimulation and intensity intervals (with active
increasing strength/endurance. recovery) for an extended
This means to go to failure period of time (typically 25-45
on the latter 1-2 sets of each minutes). For more information
exercise. Here we will go to see training chapter.
failure, rest for 20-30 seconds CONCENTRIC
and then complete 3-4 more
reps, rest for 20-30 seconds This refers to the harder
and complete more reps to portion of each rep; the
failure. This is done to ensure pushing section on pushing
you hit actual failure on the exercises and the pulling
last set(s). Do not do this for section on pulling exercises.
more than 1-2 sets of each This type of contraction
exercise- simply complete the shor tens the muscle, i.e. a
stated amount of reps and rest pushing upwards during a leg
for the suggested amount of press or squat, which causes
time. the quad to shor ten.

them – this is one tri-set – you 4
PROTOCOLS & should rest for the allotted
time after completing both
TA B ATA
Tabata is a form of HIIT

SYMBOLS exercises.
A tri-set is generally
involving shor ter rest periods
– 8 sets of 20 second effor ts
performed with three different with 10 second rests between.
exercises on the same body It can be used with one cardio
par t. It is a great tool for exercise or one/multiple
SUPERSET doing a lot of work in a shor t exercises.
space of time and increasing
Here you are performing 2 the intensity and efficiency of
different exercises back-to- workouts..
back with no rest between
them – this is one superset –
you should rest for the allotted L AST S E T D R O P - S E T
time after completing both
exercises.
Here you are performing a
A superset can be performed
drop set on the given exercise,
with two exercises on the
but only for the last set.
same body par t, or two
Perform X reps, immediately
exercises on differing body
reduce the weight by 30-40%
par ts. It is a great tool for
and without resting complete
doing a lot of work in a short
as many reps as possible (to
space of time and increasing
failure). You should then rest
both the intensity and
for the allotted time before
efficiency of workouts.
moving onto the next exercise.
Drop sets force you to recruit
more of the muscle fibres,
DROPSET which means more calories
burnt during the workout
Here you are performing and more stimulation of the
the technique only using one muscle..
exercise. Perform X reps,
immediately reduce the weight
by 30-40% and without resting CIRCUIT X
complete Y reps. You should
then rest for the allotted time
A circuit, or circuit training,
before performing the next
is where multiple exercises
drop set.
(typically between 4 and 8
Dropsets force you to recruit
exercises) are performed back-
more of the muscle fibres,
to-back for a given number of
which means more calories
reps or time, with no or little
burnt during the workout
rest between them.
and more stimulation of the
Be sure to read the
muscle.
instructions for that specific
circuit which will be denoted
at the top of the page.
TRI-SET
Here you are performing 3

different exercises back-to-
back with no rest between

factor this into your calories &
GENERAL macros.
I ST R U G G L E TO E AT X
M E A L S A D AY, W H AT I S
FAQS D O I N E E D A P R OT E I N
SHAKE AFTER MY
T H E B E ST S U G G E ST I O N ?
Beginner and intermediate: If

W O R KO U T ? you do not like eating snacks,
you can add these calories
H OW D O I G E T I N to one or multiple meals
You do not need a protein
TO U C H W I T H L D N M ? shake after your workout, a full for bigger servings or higher
meal is more ideal. calorie meals.
The quickest and simpelist way If you cannot eat within an Advanced: If you struggle to
to get in touch with us is to hour of finishing your workout eat more than 3 meals a day,
tweet us @LDN_Muscle. a protein shake and some you can split your macros
carbohydrates is a great roughly between 3 meals and
alternative. We suggest a the remaining calories can
shake of either whey or vegan be eaten as snacks between
SHOULD I CHANGE meals. Just aim to stick to your
protein and instant oats, with a
M Y D I E T / C A LO R I E S / piece of fruit. total daily calorie intake and be
within 10% of your macros.
M AC R O S AS M Y W E I G H T
CHANGES?
H OW M U C H S U G A R C A N
C A N I H AV E A C H E AT
No, use the calories intake I E AT E AC H D AY ?
M E A L O R D AY ?
for your current weight (not
the weight you want to be). We suggest limiting your sugar
Do not change them as you intake to one third of your As we explained earlier in the
change in weight; you only total daily carbohydrate intake chapter, a cheat meal or day
need to do so if your progress for health reasons. can end up undoing a whole
stops and you reach a plateau, week’s wor th of hard work.
which is explained at the end Avoid this by including ‘bad’
of the nutrition chapter.. foods in your diet and meals!
C A N I H AV E S O F T
D R I N KS ?
H OW M U C H F I B R E I ST R U G G L E W I T H M E A L
Soft drinks such as sodas are I D E AS , W H AT C A N I D O ?
S H O U L D I E AT E AC H
typically high in sugar, and
D AY ? therefore high in calories. We
suggest trying to limit your We have hundreds of great
daily intake to 1 or 2 bottles recipes in our recipe packs and
We suggest eating around 25-
maximum and switching to book – Leaner, Fitter, Stronger.
40 g of fibre each day. This is
diet/sugar free versions. This You can use these in tandem
a healthy amount to consume
will not be detrimental to your with your guide to get great
based on your calorie intake,
health in any way as some results. We also upload tasty
although there is no problem
‘gurus’ may claim – for more recipes regularly to our blog,
with consuming slightly more
on diet drinks read this ar ticle. Instagram and Facebook – so
fibre each day but as you
make sure you are following us
approach an intake closer
on here!
to 50g you may experience
digestive issues such as
bloating, intestinal discomfor t
or constipation. If you are
using My Fitness Pal it will
suggest a daily fibre intake and

TRAINING first thing
WITH 4 MEALS
If you perform your weight session before your first meal we suggest
consuming some faster releasing carbohydrates before or during your
session to help delay fatigue and improve the efficiency of your training.

06:00 T R A I N I N G
• 5g of BCAAs & water

I N T R A -W O R KO U T 10% • Piece of fruit e.g.
banana
• Overnight oats with

08:00 MEAL 1 25% 20 % 30% whey protein and
berries
• Chicken and salad

12 :0 0 M E A L 2 25% 25 % 25 % pittas with hot sauce
• Meatballs, pasta and

16 :0 0 M E A L 3 25% 25 % 20 % spinach
• Small bowl of Oppo

ice cream, chopped
20 :3 0 M E A L 4 25% 30% 15 % nuts
• Whey shake and
powdered greens

TRAINING first thing
WITH 5 MEALS
If you perform your weight session before your first meal we suggest
consuming some faster releasing carbohydrates before or during your
session to help delay fatigue and improve the efficiency of your training.

06:00 T R A I N I N G
• 5g of BCAAs &
water
I N T R A -W O R KO U T 10% • Piece of fruit e.g.
banana

07: 3 0 M E A L 1 20 % 15 % 25 % whey protein and
grated dark chocolate
• Whey shake, scoop of

11 :0 0 M E A L 2 20 % 20 % 20 % instant oats
• Piece of fruit
• Tuna mayo on whole-

meal sandwich
14 : 3 0 M E A L 3 20 % 20 % 20 %
• Vegetable sticks with
low fat hummus
18 : 0 0 M E A L 4 20 % 20 % 15 % • Chicken tacos
• 0% yoghur t with
22 :0 0 M E A L 5 20 % 25 % 10% whey, raspberries,
nuts and agave nectar

TRAINING after meal 1
WITH 4 MEALS
Regardless of what time you get up and go to bed, spread your meals
evenly throughout the day. You should be aiming to eat roughly every
3.5-5 hours, eating around 90 minutes before your weight training session
and your post workout meal/shake within an hour of finishing it.
• Bowl of muesli with

06:00 MEAL 1 25% 25 % 25 % berries and milk
• Whey shake
07:30 T R A I N I N G
I N T R A -W O R KO U T • 5g of BCAAs & water
• Instant oats, whey

and powdered greens
shake
09:00 MEAL 2 25% 20 % 35 %
• Cereal bar
• Piece of fruit
• Chicken breast wrap

13 : 3 0 M E A L 3 25% 25 % 25 % with chilli jam
• Salad
• Homemade fish and

18 : 3 0 M E A L 4 25% 30% 15 % sweet potato fries
• Leafy veg

WITH 5 MEALS

06:00 MEAL 1 20 % 20 % 25 % whey protein, straw-
berries and banana
07:30 T R A I N I N G
• Breakfast wrap of
chicken breast, egg
0 9 : 15 M E A L 2 20 % 15 % 30% and veg
• Apple
• Turkey burgers in
baps with low fat
13 : 3 0 M E A L 3 20 % 20 % 20 % cheese
• Leafy veg
• Pan fried salmon fillet

18 : 0 0 M E A L 4 20 % 20 % 15 % with new potatoes
• Leafy veg
• Greek yogurt, agave

22 :3 0 M E A L 5 20 % 25 % 10% nectar and nuts

WITH 4 MEALS
• Eggs benedict on with

07: 3 0 M E A L 1 25% 30% 15 % rocket
• Half a bagel
• Instant oats, whey

and powdered greens
shake
11 :3 0 M E A L 2 25% 25 % 25 %
• Nuts
• Piece of fruit
13:00 T R A I N I N G
• Turkey burgers with

low fat cheese
14 : 3 0 M E A L 3 25% 20 % 35 % • Quinoa with veg
• Small chocolate bar
• Chicken, veg and hal-

19 : 0 0 M E A L 4 25% 25 % 25 % loumi kebab skewers
• Rice

WITH 5 MEALS

• Whey and powdered
greens shake
08:00 MEAL 1 20 % 15 % 15 % • Berries
• Small latte with whole
milk
• Ham, mustard and

11 :3 0 M E A L 2 20 % 20 % 25 % watercress sandwich
• Vegetable crisps
13:00 T R A I N I N G
• Protein bar
• Instant oats and whey
14 : 3 0 M E A L 3 20 % 20 % 30% shake
• Piece of fruit
18 : 0 0 M E A L 4 20 % 20 % 20 % • Lamb tagine with rice
• Protein hot chocolate

22 :0 0 M E A L 5 20 % 25 % 10%
• Nut butter

WITH 5 MEALS
• Greek yoghurt with

whey, straqberries,
08:00 MEAL 1 20 % 25 % 15 % rolled oats, flaked
almonds
• Lean chilli with wild

12 :0 0 M E A L 2 20 % 20 % 15 % rice
• Low fat sour cream

greens shake
16 :0 0 M E A L 3 20 % 20 % 25 % • Banana
• Small latte with semi-
skimmed milk
17:30 T R A I N I N G
• Chicken burrito with

19 : 3 0 M E A L 4 20 % 15 % 30% rice and black beans
• Low fat sour cream
• Whey, instant oats

and powdered greens
23 :0 0 M E A L 5 20 % 20 % 15 % shake
• Peanut butter

TRAINING before bed
WITH 4 MEALS
If you are weight training late in your day, don’t be afraid of eating before
sleeping. It will not make you fat, these macronutrients are impor tant for
your body to recover and adapt to the hard training you are performing
while following the guide.
• Potato rosti with

10 : 0 0 M E A L 1 25% 30% 20 % bacon medallions
• Sautéed veg
14 : 0 0 M E A L 2 25% 25 % 20 % • Tuna and quinoa salad
• Chicken fajitas
18 : 0 0 M E A L 3 25% 25 % 30%
• Guacamole
20:00 T R A I N I N G
• Whey and instant oats

shake
21 :3 0 M E A L 4 25% 20 % 30%
• Frozen yogurt, berries
and zero kcal syrup

TRAINING BEFORE BED
WITH 5 MEALS
If you are weight training late in your day, don’t be afraid of eating before
sleeping. It will not make you fat, these macronutrients are impor tant for
your body to recover and adapt to the hard training you are performing
while following the guide.

• Healthy fry up with
chicken sausages,
08:00 MEAL 1 20 % 25 % 15 % bacon medallions ,
poached egg and vine
tomatoes
• Tuna, rice, broccoli

12 :0 0 M E A L 2 20 % 20 % 15 % and hot sauce
• Whey and instant oats

shake
15 : 3 0 M E A L 3 20 % 20 % 20 %
• Apple with peanut
butter
• Low fat lasagne with

19 : 3 0 M E A L 4 20 % 20 % 25 % piece of garlic bread
21:00 T R A I N I N G
• Whey shake
• Bowl of cereal with
22 :4 5 M E A L 5 20 % 15 % 25 % semi-skimmed milk
• Berries

rest day
WITH 4 MEALS
evenly throughout the day. You should still be aiming to eat roughly
every 3.5-5 hours. You can reduce your daily calorie intake by 150kcal,
maintaining the same macro split, if you so wish.
• Protein porridge with

09:30 MEAL 1 25% 20 % 30% homemade berry ‘jam’
• Roast dinner with

roast beef, roast pota-
14 : 0 0 M E A L 2 25% 25 % 25 % toes, veg and gravy
• Glass of wine
• Tuna tasta with pesto

and a sprinkle of
17: 3 0 M E A L 3 25% 25 % 25 % parmesan
• Broccoli
• Frozen yoghurt and

chopped nuts
21 :3 0 M E A L 4 25% 30% 20 %
greens shake

rest day
WITH 5 MEALS
evenly throughout the day. You should still be aiming to eat roughly
every 3.5-5 hours. You can reduce your daily calorie intake by 150kcal,
maintaining the same macro split, if you so wish.

• Protein pancakes with
grated dark chocolate,
09:00 MEAL 1 20 % 15 % 25 % 0 kcal chocolate fudge
sauce and almond
butter
• Spicy vegetable
quinoa with shredded
12 :3 0 M E A L 2 20 % 20 % 20 % chicken
• Almonds
• Chicken salad sand-

16 :0 0 M E A L 3 20 % 20 % 20 % wich on wholemeal
bread
• Steak and home made

chips
19 : 0 0 M E A L 4 20 % 20 % 20 % • Leafy veg
• Glass of red wine

22 :3 0 M E A L 5 20 % 25 % 15 % green shake

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LDNM BIKINI GUIDE 2

Any supplements featured within the

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beginner intermediate advanced

LDNM BIKINI GUIDE 5

53 RECIPES & MEALS

than your 104 W O R KO U TS

LDNM BIKINI GUIDE 6

LDNM BIKINI GUIDE 7

bad diet” 47 HUNGER

53 MEALS & RECIPES

LDNM BIKINI GUIDE 8

LDNM BIKINI GUIDE 9

Eating clean doesn’t have superpowers to

These are generally pushed by celebrities,

Carbohydrates have been unfairly singled

No food has the power to speed up your

LDNM BIKINI GUIDE 10

Crash dieting (large restrictions in your calorie

LDNM BIKINI GUIDE 11

Temporary diets are doomed to fail; the

A sustainable approach to nutrition is key to

We all have different metabolisms and

If you enjoy chocolate, cutting it out

How many times have you told yourself

LDNM BIKINI GUIDE 12

Over the next pages we are packaging of every item. Should

LDNM BIKINI GUIDE 13

Whey protein is a great convenience food to help

Vitamin D deficiency is very high in Western

Pre workout is great for those early morning gym

LDNM BIKINI GUIDE 14

Multivitamins are good to ensure you are

BCAAs can help delay the onset of fatigue during

Protein mousse is a delicious low calorie, high

LDNM BIKINI GUIDE 15

Unsure what supplements to buy? Check out our Bikini

BIKINI GUIDE BUNDLE

*minimum spend £45

LDNM BIKINI GUIDE 16

If you choose Intermediate

beginner intermediate advanced

LDNM BIKINI GUIDE 17

Nutrition can often seem like the most

LDNM BIKINI GUIDE 18

Although nutrition can seem daunting, we have

LDNM BIKINI GUIDE 19

Following this beginner nutrition plan we suggest

You can either choose meals

LDNM BIKINI GUIDE 20

oil, butter, avocado,

necessary if using high calorie pre-made

a fatty meat or fish sauces and condiments,

T e.g. lamb chops or as they can make it

LDNM BIKINI GUIDE 21

LDNM BIKINI GUIDE 22

Soft drinks such as sodas are

LDNM BIKINI GUIDE 23

You’ve got a grasp of how impor tant nutrition

LDNM BIKINI GUIDE 24

The more you can educate yourself and the more