“

Dickerson Ross’
2018 BULKING PLAN
16 weeks
contents
Topic Page
a message from Ross 3
training summary 4
structure of your plan 6
how to organise your plan across 16 weeks 7
program 1 : strength 8
program 2 : strength & muscle building 14
program 3 : muscle building 20
abs 25
stretching 29
cardio 32
diet 36
basic diet principles 37
guide for both diets 38
the lean bulking diet 41
the hard gainer diet 47
supplements 53
recipes 56
terms and conditions 64
a message from ross

I aim to bring something NEW to my plans each year - it is always a completely new training regime –
and I try to provide something extra. So for example a couple of years ago I introduced clickable links
to instructional videos for every exercise. This continues for my 2018 plan, but in addition I am now
providing a number of full length videos of key sessions from my plan.

My clickable videos on each exercise are available to everyone via my website BUT these full length
videos of some key workouts are only accessible to you, as an owner of this plan. Through purchasing
this plan you have private access to these videos - just click on the title of the workout where
indicated.

Also NEW this year I am providing you with 2 diets to choose from! The first – my leanest bulking diet
is for people who have a tendency to put on body fat easily and who have a more sedentary lifestyle.
The second, my bulk for hard gainers is more like the bulk I did myself this year as I have always
struggled to put on size. This version is not only for hard gainers but also people who have a very
active lifestyle either through a very active job or a lot of high energy sports (football/soccer, rugby,
American football, basketball, etc.)
training summary
guidelines for training
➢ Give 100% every time and be the hardest
working person in your gym
➢ Keep “Safe” form at all times – it does
not have to be strict form and it is OK to lose
some form to lift heavier – but always be
safe, and keep the fundamental shape - no
swinging weights, and avoid temptation to
use your whole body to lift as it defeats the
object of working specific muscles and will
likely result in injury
➢ Always warm up as shown in each
program – use a light weight and do about
10-12 reps but never to failure – it is just
about getting your muscles warm and blood
running through them
➢ Aim for the number of reps stated in
the program for each working set,
aiming to reach failure in Muscle building
exercises BUT 1-2 reps away from failure in
Strength routines. Estimating this comes
with practice and knowing your own limits.
➢ Recommended weights to use are not
included as it will vary for everyone
➢ As you go through the plan getting stronger
the weights you lift will increase but the
number of reps stays the same
➢ If you hit failure before the number of
reps stated, just use “Rest Pause” (put
the weight down, rest for 5-15 seconds and
then try again to complete the reps, always
with safe form)
➢ Rest 60-90 secs between Sets and 2-3
minutes between Exercises
➢ Tempo, i.e. the rhythm and timing for
each exercise is important, and by varying
this you will work your muscles in different
ways. Follow the tempos as shown in each
program. An example of how to use tempo is
as follows
➢ Bench press: 1-0-2 means 1 second lifting the
weight, followed by immediately lowering the
weight slowly to a count of 2 seconds
structure of your plan
These are your 3 programs. All have 6 sessions across a 7 day week. This can be a standard Monday thru Saturday routine,
or if you have an erratic work schedule or if it just works better for you, then adjust as needed. Abs are shown twice a week
– if short of time just do once. If changing this schedule, make sure you spread out workouts for same muscle groups, ideally
with at least 48 hours between each. e.g between 2 weighted abs sessions or between 2 lower body sessions.

PROGRAM 1 : PROGRAM 2 : PROGRAM 3 :

Strength Building Strength & Muscle Building Muscle Building

DAY EXERCISE TYPE DAY EXERCISE TYPE DAY EXERCISE TYPE

1 Shoulders & Traps 1 Upper Body 1 1 Shoulders & Traps

2 Quads & Hams/Calfs 2 Lower Body 1 2 Quads & Hams/Calfs

3 Weighted Abs 3 Abs 3 Abs

4 Back 4 Upper Body 2 4 Back & Biceps

5 Chest 5 Lower Body 2 5 Chest & Triceps

6 Arms & Abs 6 Arms & Abs 6 Abs

7 Rest 7 Rest 7 Rest

 how to organise your plan across 16 weeks

Follow the plan below to organise which programs you

do in each week. This is designed to give you the best
balance of strength work and muscle building work.

Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

Program 2 1 1 3 2 1 1 3 2 1 1 3 1 3 1 3
program 1
strength
PROGRAM 1 : SHOULDERS & TRAPS
(Click on link above for video of me performing complete workout)

Exercise Sets Reps Tempo

Warm Up Rotator Cuffs 3 10-12 Progress Weights;
each angle Blood in Muscle
Progress Weights;
Military Press 3 10-12 Blood in Muscle

Working Sets Military Press 5 5 1-0-4

Standing DB Lateral Raises 4 6-8 1-0-2
Seated DB Shoulder Press 3 8-10 1-02
Olympic Bar Upright Row 4 8-10 1-0-2

Seated DB Front Raise 3 8-10 1-0-2

each arm

Smith Machine or Olympic Bar Shrugs 4 8-10 1-0-2

 PROGRAM 1 : QUADS & HAMS/CALFS
Warm Up for 5 minutes on Stationary Bike & 5 minutes Dynamic Stretching

Exercise Sets Reps Tempo

Progress Weights;
Warm Up Leg Extension 2 10 Blood in Muscle
Progress Weights;
Leg Curls 2 10-12 Blood in Muscle
Progress Weights;
Squats 3 10 Blood in Muscle

Working Sets Squats 5

This Photo by Unknown Author is licensed under CC BY
5 no failure 1-0-4
DB Stiff Leg Dead Lifts 5 5 no failure 1-0-4
Leg Extension 4 8-10 1-0-2
Leg Press 3 8-10 1-0-2
Leg Curls 4 8-10 1-0-2
8-10
DB Walking Lunges 3
each leg
1-0-2
Standing Calf Raises 4 8-10 1-0-2
PROGRAM 1 : BACK

Exercise Sets Reps Tempo

Progress Weights;
Warm Up Lateral Pull Down 3 10-12 Blood in Muscle

Working Sets Weighted Pull Ups 5 5 1-0-4

Bent Over Row 5 5 1-0-4
Close Grip Pull Down 3 8-10 1-0-2
One Arm Row 3 8-10 1-0-2
Cable Straight Arm Push Down 3 10 1-0-2
Dead Lift 2-3 8-10 1-0-2
PROGRAM 1 : CHEST
(Click on link above for video of me performing complete workout)

Exercise Sets Reps Tempo

Warm Up Rotator Cuffs 3 10-12 Progress Weights;

each angle Blood in Muscle
Progress Weights;
Bench Press 3 10-12 Blood in Muscle

Working Sets Bench Press 5 5 1-0-4

no failure

DB Flat Bench Fly 4 6-8 1-0-2

Incline DB Press 3 8-10 1-0-2
Weighted Dips 6 6-8 1-0-2
Cable Fly 3 8-10 1-0-2
PROGRAM 1 : ARMS

Exercise Sets Reps Tempo

Progress Weights;
Warm Up Cable Rope Extension 3 10-12 Blood in Muscle
Progress Weights;
Cable Rope Curl 3 10-12 Blood in Muscle

Working Sets DB Skull Crusher 4 6-8 1-0-4

EZ Bar Curl 4 6-8 1-0-4

Standing DB Curls 4 8-10 1-0-2

each arm
DB Overhead Extension 3 10 1-0-2
Close Grip EZ Bar Curl 3 10 1-0-2
Cable Rope Extension 3 10 1-0-2
Cable Rope Hammer Curl 3 10 1-0-2
program 2
strength & muscle
building
PROGRAM 2 : UPPER BODY 1

Exercise Sets Reps Tempo

Warm Up Rotator Cuffs 3 10-12 Progress Weights;
each angle Blood in Muscle
Progress Weights;
DB Press 3 10-12 Blood in Muscle
Progress Weights;
Lateral Pull Down 3 10-12 Blood in Muscle

Working Sets Flat DB Press 4 8-10 1-0-2

Bodyweight/Weighted Pull Ups 4 8-10 1-0-2
Seated Smith Machine Shoulder Press 4 8-10 1-0-2
T-Bar Row 4 8-10 1-0-2
Incline DB Fly 3 10 1-0-2
Cable Straight Arm Push Down 3 10 1-0-2
Bodyweight Dips 3 10 1-0-2
 PROGRAM 2 : LOWER BODY 1
Warm Up for 5 minutes on Stationary Bike & 5 minutes Dynamic Stretching

Exercise Sets Reps Tempo

Progress Weights;
Warm Up Leg Extensions 2 10-12 Blood in Muscle
Progress Weights;
Leg Curls 2 10-12 Blood in Muscle
Progress Weights;
Squats 3 10-12 Blood in Muscle

Working Sets Squats 4 8-10 1-0-2

Leg Extensions 4 10 1-0-2
Stiff Leg Deadlifts 4 8-10 1-0-2
Lying Leg Curls 4 10 1-0-2
Leg Press 3 8-10 1-0-2
10
Olympic Bar Lunges 3
each leg
1-0-2
Seated Calf Raises 3 or 4 10 1-0-2
PROGRAM 2 : UPPER BODY 2

Exercise Sets Reps Tempo

Warm Up Rotator Cuffs 3 10-12 Progress Weights;
each angle Blood in Muscle
Progress Weights;
Bench Press 3 10-12 Blood in Muscle
Progress Weights;
Bent Over Row 3 10-12 Blood in Muscle

Working Sets Bent Over Row 4 8-10 1-0-2

Bench Press 4 8-10 1-0-2
Lateral Pull Down 4 8-10 1-0-2
Seated DB Shoulder Press 4 8-10 1-0-2
Seated High Row (Upper Back) 3 10 1-0-2
Bodyweight or Weighted Dips 3 10 1-0-2
Cable Straight Arm Push Down 3 10 1-0-2
 PROGRAM 2 : LOWER BODY 2
Warm Up for 5 minutes on Stationary Bike & 5 minutes Dynamic Stretching

Exercise Sets Reps Tempo

Progress Weights;
Warm Up Leg Extensions 2 10-12 Blood in Muscle
Progress Weights;
Leg Curls 2 10-12 Blood in Muscle
Progress Weights;
Front Squat 3 10-12 Blood in Muscle

Working Sets Front Squat 4 8-10 1-0-2

DB Stiff Leg Deadlift 4 8-10 1-0-2
Leg Press 4 8-10 1-0-2
Seated Leg Curl 4 8-10 1-0-2
Single Leg Leg Extension 3 10 each leg 1-0-2
DB Walking Lunge 3 10 each leg 1-0-2
Seated Calf Raise 3 or 4 12-15 1-0-2
PROGRAM 2 : ARMS

Exercise Sets Reps Tempo

Progress Weights;
Warm Up: Triceps Cable Rope Extension 3 10-12 Blood in Muscle

Working Sets Close Grip Bench Press 4 8-10 1-0-2

Reverse Grip Cable EZ Bar Extension 3 10 1-0-2
EZ Bar Skull Crushers 3 8-10 1-0-2
Cable Rope Extensions 3 10 1-0-2

Warm Up: Biceps Standing DB Curls 3 10-12 Progress Weights;

each arm Blood in Muscle

Working Sets Olympic Bar Curls 4 8-10 1-0-2

Seated Single Arm DB Curls 3 10 1-0-2
Close Grip EZ Bar Curls 3 8-10 1-0-2
Cable Rope Curl 3 10 1-0-2
program 3
muscle building
PROGRAM 3 : SHOULDERS & TRAPS

Exercise Sets Reps Tempo

Warm Up Rotator Cuffs 3 10-12 Progress Weights;
each angle Blood in Muscle
Progress Weights;
DB Shoulder Press 3 10-12 Blood in Muscle

Working Sets DB Shoulder Press 4 10-12 1-0-2

DB Lateral Raises 4 12 1-0-1
Cable EZ Bar Upright Row 3 10-12 1-0-2
Machine Shoulder Press 3 10-12 1-0-2
Standing Front Plate Raise 3 12 1-0-1
Cable Rear Delt Raise 3 12 1-0-1
Standing DB Shrugs 3 12 1-0-2
 PROGRAM 3 : QUADS & HAMS/CALFS
Warm Up for 5 minutes on Stationary Bike & 5 minutes Dynamic Stretching

Exercise Sets Reps Tempo

Progress Weights;
Warm Up Leg Extension 2 10-12 Blood in Muscle
Progress Weights;
Leg Curls 2 10-12 Blood in Muscle
Progress Weights;
Squats 2 10-12 Blood in Muscle

Working Sets Squats 4 10-12 1-0-2

Leg Extension 4 12 1-0-1
Lying Leg Curls 4 10-12 1-0-1
10-12
DB Walking Lunges 3
each leg
1-0-1
Seated Leg Curls 3 12 1-0-1
10-12
Leg Press 3
each leg
1-0-2
Standing Calf Raises 3/4 15 + 1-0-2
PROGRAM 3 : BACK & BICEPS
(Click on link above for video of me performing complete workout)

Exercise Sets Reps Tempo

Progress Weights;
Warm Up Cable Straight Arm Push Down 3 10-12 Blood in Muscle

Working Sets Lateral Pull Down 4 10-12 1-0-2

One Arm Row 4 10-12 1-0-2

each arm
Reverse Grip Pull Down 3 12 1-0-1
Seated Row 3 12 1-0-1
DB Pull Overs 3 10-12 1-0-2
Cable Rope High Row 3 12 1-0-1
Biceps EZ Bar Curls 4 10-12 1-0-2

Standing DB Across Body Curls 3 12 1-0-1

each arm
PROGRAM 3 : CHEST & TRICEPS

Exercise Sets Reps Tempo

Warm Up Rotator Cuffs 3 10-12 Progress Weights;

each angle Blood in Muscle
Progress Weights;
Incline DB Press 3 10-12 Blood in Muscle

Working Sets Incline DB Press 4 10-12 1-0-2

Incline DB Fly 4 10-12 1-0-1
Flat Smith Machine Chest Press 3 12 1-0-2

Single Arm Chest Machine 3 12 1-0-2

each arm
Cable Fly 3 12 1-0-1
Triceps Tricep Dips 4 10-12 1-0-2
Cable Close Grip EZ Bar Extensions 3/4 12 1-0-1
abs
3 sessions :
rotate weekly as follows :
1,2,3,1,2,3,1,2,3,1,2,3,1,2,3,3

(use same session if doing twice in a week)

 1 : WEIGHTED ABS
Warm Up for 5 minutes on treadmill or crosstrainer

Exercise Sets Reps Tempo

Get Warm;
Warm Up Lying Upper Crunch 3 10-12 Blood in Muscle
Decline Bench Crunch (with or without
Working Sets 4 8-10 1-0-2
Olympic Bar)
Hanging Leg Raises 4 8-10 1-0-2
Cable Rope Crunch 3 10-12 1-0-2
V-Sits Weighted 3 10-12 1-0-2
10-15
Russian Twists Weighted 3 1-0-1
each side

Cool down with 10 minutes of steady state cardio on treadmill or crosstrainer

 2 : WEIGHTED ABS
Warm Up for 5 minutes on treadmill or crosstrainer

Exercise Sets Reps Tempo

Get Warm;
Warm Up Lying Leg Raises 3 10-12 Blood in Muscle
Working Sets Hanging Leg Raises 4 8-10 1-0-2
10-12
Low to High Wood Choppers 3 1-0-2
each side
Cable Rope Crunch 4 8-10 1-0-2
10-12
Decline Bench Oblique Crunch 3 1-0-2
each side
10-15
Russian Twists Weighted 3 1-0-1
each side

Cool down with 10 minutes of steady state cardio on treadmill or crosstrainer

 3 : HIGH REP CARDIO ABS
Warm Up for 5 minutes on treadmill or crosstrainer

Exercise Sets Reps/Time Tempo

10-12 Get Warm;
Warm Up Criss Cross 3 Blood in Muscle
each side
Working Sets Lying Leg Raises 4 15 1-0-2
Mountain Climbers 3 8-10 1-0-1
Lying Upper Crunch 3 10-12 1-0-2
Russian Twists Weighted 3 10-12 1-0-2
10-15
Criss Cross 3 1-0-1
each side

Cool down with 10 minutes of steady state cardio on treadmill or crosstrainer

stretching
stretching – lower body
I recommend that after every weights session and after every cardio session you do at least a few stretches, especially the muscle groups you have
been focusing on.

For all standing stretches, stand with your feet hip-width apart. Keep the shoulders relaxed. Engage abs. For each stretch
execute until you feel a good stretch in the muscle but not until painful.

Standing Hamstring Stretch
Lying Quadricep Stretch
Sitting Glute Stretch
Standing Calf Stretch
Try to keep a straight lower back while performing this stretch to make it
more effective. Stand and face a bench or bar, place right foot on bench
with a flexed foot. Keep your chest up and back straight. Bend forward at 10-15 seconds each side
the hips until you feel a stretch in the back of your thigh. Switch legs and
repeat.
Stretching your quadriceps while lying on your stomach prevents the knee
from moving forward. Lie on the floor (and place a rolled towel under your
right knee if preferred). Grab your right ankle behind you and pull it up 10-15 seconds each side
behind. If you cannot reach your ankle use a towel looped around your
ankle. Switch sides and repeat.
Sit on the floor with your legs out in front of you. Bend your right knee and
step your right foot over left thigh. Place your right palm behind your right
10-15 seconds each side
hip with fingers pointed away from your body. Inhale and lift your left arm
toward the ceiling and lengthen your spine. Exhale and gently rotate your
torso to the right, hugging your right knee. Switch sides and repeat.
Stand facing a wall from several feet away. Step left foot forward with knee
slightly bent. Lean forward to put hands on wall. Try to keep right heel on 10-15 seconds each side
ground. Repeat with opposite leg.
stretching – upper body
For all standing stretches position yourself with your feet hip-width apart. Keep the shoulders relaxed. Engage
Hold Timeabs.
For each stretch, execute until you feel a good stretch in the muscle but not until painful.

Reach arms behind back and clasp hands together. Push out
Standing Chest Stretch through hands, up and away from your body.
20-30 seconds

Lie flat on your stomach on the floor. Reach your arms to the
sides to create a T shape with your body. Slide your left hand
down to your hip as you slowly begin to roll to the right -- leaving
Intense Chest Stretch your right arm extended on the floor. Pause and hold when you
10-15 seconds each side
feel the stretch in the right pec and hold for about 20 seconds.
Repeat on the left side.
Stand straight or sit up straight on a chair. Put your right hand
up over your right shoulder and bring your elbow back, pointing
Standing/Sitting Shoulder Stretch your elbow up to the ceiling until you feel the stretch. Use your 10-15 seconds each side
left hand to pull your head forward and to the left. Switch sides
and repeat.
Stand about 1 foot from a wall, with your back toward the wall.
Lean forward and extend your arms behind you. Place the
Standing Wall Bicep Stretch palms of your hands on the wall with your fingers pointing 20 seconds
upward. Slowly bend your knees into a squat. Feel the stretch in
your biceps, and stop before you feel pain.
Reach left arm overhead and then down behind your back,
placing palm on the center of your back. Support left elbow in
Standing Tricep Stretch your right hand. Reach your fingertips down your spine. Repeat
10-15 seconds each side
other side.
cardio
overview
❖Whether a hard gainer or not you should be doing 2 sessions of
Low Impact Steady State (LISS) cardio each week – this is for cardio
vascular health and overall wellbeing;
❖If you are a hard gainer don’t do any further cardio and certainly
nothing that involves high intensity or interval training;
❖If not a hard gainer and you start to gain unwanted body fat you can
introduce a session of High Intensity Interval Training (HIIT);
❖ How much cardio needed to manage body fat will depend on a number of
things, so ask yourself these questions:
- how active is my job? (gardener, plumber, construction, etc,
vs desk-based, driving etc.)
- what sports do I do (football/soccer, hockey, basketball,
boxing, etc. will all be HIIT type cardio while walking/hiking/
slow jogging/golf are LISS cardio
- do I put on body fat easily?
❖ You must monitor this weekly and increase or decrease cardio as needed.
low impact steady state cardio

These sessions can be done in the gym using

stationary bike, rowing machine or cross trainer. Vary the machine used.

OR can also be a steady run/jog outside or even a

fast/power walk up hill.

Warm up for 5 minutes at a slow pace, then increase to a steady

state (RPE scale 6/10, 60% of your max heart rate) for 30-45 minutes

RPE scale 6/10 means you should be breathing heavily but

still be able to hold a conversation and feel relatively comfortable but
after 30 minutes feel that you have been challenged.
high impact interval training

5 Minute Warm Up At a slow speed, gradually increasing but not to more than
50% effort
10-15 Minute Phase 1: (5 mins)
• 15 seconds as fast as you can i.e. 100% effort
Working
• 30 seconds recovery (keep moving very slowly)
Phase 2: (5 mins)
• 30 seconds as fast as you can i.e. 100% effort
• 60 seconds recovery (keep moving very slowly)
Phase 3: (optional extra 5 mins)
• 15 seconds as fast as you can i.e. 100% effort
• 30 seconds recovery (keep moving very slowly)
5 Minute Cool Down Slowly decrease speed each minute, gradually lowering
your heart rate
diet
basic principles

This year I have provided 2 diet options:

A. Lean Bulking Option

￫ I recommend this if you have either an average /endomorph or heavy/mesomorph body
type. Also if you are NOT playing other sports and if you DO NOT have a very active job
(such as construction work etc.)

B. Hard Gainer Option

￫ I recommend this if you have an ectomorph body type and are essentially a “hard gainer”
like me! Also if you are playing very cardio intense sports such as football (soccer), rugby,
basketball, etc. and/or you have a very active job (such as construction work etc.) I get a
lot of emails from young guys in particular who struggle to gain - their metabolism is high
and they are still growing and developing. This diet is ideal for them!

Select which you believe will be best for you – then stick to it for at least 4
weeks to assess how it is working for you. Only then consider swapping to
the other regime if you are either not gaining weight or you are gaining too
much body fat.
guide for both diets
o Whichever plan you are on, stick to eating a balance of the different food
groups – don’t just eat protein and carbs thinking you can dispense with everything
else. You need to eat a balanced diet including all food groups to absorb necessary
essential vitamins and minerals.

o You need fats in your diet – in fact they are essential - but don’t start
eating junk food high in animal fats. Stick to olive oil, groundnut/peanut oil,
coconut oil and canola/rapeseed oil for cooking and the usual nuts, seeds and
avocado for snacks.

o A note for vegetarians – I understand my bulking plan works well for vegetarians
(as they have told me!) and I have included recommended quantities of typical
veggie foods such as beans and lentils. However, I am not an expert, and if a veggie
it will be up to you to figure out what exactly works for you. Beware you need to eat
a lot of beans to achieve protein consumption required.

o Try not to listen to all the hype you will be bombarded with about what to
eat and what not to eat. Stick to basics, eating food as close to nature
intended as much as possible!
read this!!!
All food quantities are provided as uncooked (dry/raw). It is simpler
this way as foods vary in cooked weight according to the amount of water
added or taken out. Rice takes on water as cooked, so the cooked weight will,
by varying degrees, be more than the dry weight. Conversely, a potato baked in
the oven, dries out and will weigh less than when raw.
(Note: Exception to this is beans which is stated as quantities of cooked, tinned
beans as this is the way beans are most easily used)

Monitor yourself carefully.

Weigh yourself first thing in the morning before eating, ONCE a week, on
SAME DAY, SAME SCALES, in the SAME PLACE. Otherwise you will be
measuring natural body weight fluctuations and not measuring like for like. If
after 4 weeks you have reached the quantities recommended whether on Lean
Bulk or Hard Gainer diet, only then consider changing anything i.e. eating more
or less, or changing diets.

It may take some time to build up to quantities of food needed for

achieving a successful bulk - so do it gradually, especially if you have
been cutting and/or carb cycling. Build up the number of meals you eat and
the quantities in each meal until you are making gains of around 1-2lbs per
week on average. It can take 2-3 weeks to get up to required quantities and
get into a steady routine.
training and eating
➢ Review the daily meal plan and arrange your workouts around them – or figure out when you
prefer to work out and plan the meals around it.

➢ With bulking there is a lot of food to fit in so you will always be having a meal before training and
a meal after training. Try to leave 45 minutes between eating a full meal and training. After
training have your protein shake and then leave at least 30-45 minutes before eating your next
meal.

➢ If you are training early morning ALWAYS eat before, otherwise you really won’t be able to train
to your maximum potential. As a minimum have your porridge oats with a scoop of your
favourite flavoured protein added. After training have your eggs – if you have to go straight to
work or college take pre-boiled eggs to eat on the go. (Discard yolks according to the diet).

➢ If your schedule of training and work/college make it difficult to fit in all the meals, then move
the quantities for the one meal you cannot have and spread them across the other meals. This
isn’t ideal but its better than missing a meal. Don’t leave too long between meals – try to at least
have snacks when you see a gap in accessibility to meals. Plan ahead!!

➢ For those who have night shift schedules, it is still easy to follow the plan – just start YOUR day
whenever you get up and have breakfast…so if you get in from night shift and go straight to bed,
when you wake up say at 2pm, this is the time for breakfast. Then just shift all the other meals and
snacks to fit across your waking hours.

➢ On your Rest Day, with no training, continue to eat the same quantities as on any other day.
the lean bulking diet
lean bulking option – the rules!

My key principles for a lean bulk remain the same – primarily stick to
recommended foods with only one cheat meal per week.
Your cheat meal is the only time you should eat “processed foods” – so for 95% of the time you stick
to fresh foods from the recommended list without adding sauces. This largely means using raw
ingredients and not packets, tins etc., there are exceptions where nothing has been added e.g. tin of
tuna in water; 0% fat greek yogurt; tinned tomatoes; cottage cheese; porridge oats. Always check
packet for added ingredients before using, particularly sugar.

Mix up your foods to achieve balanced diet – you won’t need added vitamins and minerals if you are
eating a mix of all the recommended foods.

Prepare food in advance at weekends or day before – this is vital to ensure you always have the right
food available. Shop weekly in advance.

Most food should be cooked simply and avoid pre-made sauces. Recipes on my website largely
conform to my eating philosophy so can be used any time as long as food weights adhered to. I have
added more recipes at the back of this plan which work for this leaner version of my diet.

Drink at least 2-2.5 litres of water per day depending on your activity level and what you eat. Your
food provides some of your water requirement each day.
 All portions are based on
raw/uncooked weights

lean bulking option – recommended foods/portion sizes

Carbs Portion Protein : Meat/Fish Portion Fruit & Vegetables Portion
Porridge/Oatmeal 50g Chicken (no skin) 220g Apple or Pear 1 medium
1 small/
Wholegrain or White rice 75g Turkey breast/ground turkey 220g Banana
medium
Potato or Sweet Potato 220g Lean beef (avoid fatty cuts) 200g Blueberries (or
100g
raspberries, strawberries)
Ryvita or Rice Cakes 3 White fish (cod, hake, bass,
220g Green leafy veg (broccoli,
halibut, etc.) Up to
cabbage, asparagus, leeks,
Dairy Portion Oily fish (salmon, tuna, trout, 150g
200g brussels sprouts, etc
Cottage Cheese (protein mackerel, etc.)
150g Carrots, Tomatoes, Red
snack) Up to 80g
Fats Portion Peppers
0% fat greek yogurt (protein
150g Nuts (almonds best but also For veggies:
snack) 30g
cashews can be used) 1 x 400g can of beans, drained of
Skim milk, soy or almond 150- water, = approx. one portion of carbs,
milk (with porridge) 200ml Seeds (sunflower, pumpkin, etc) 100g
plus 1 portion of protein;
5 whites Avocado ½ medium 1.5 x 400g can of lentils, drained of
Eggs water, = approx. one portion of carbs,
+ 2 yolks Olive or coconut oil for cooking 2 tsps plus 1 portion of protein
daily meal plan – lean bulking option
Each day your routine should be the same in terms of number of meals and snacks. Timing can be varied to suit your
schedule. Insert your workout between any meal/snack – if necessary combine a snack and meal.

Time Protein Carbs Fats Fruit/Veg Other

Add 1 scoop of whey
Porridge Oats with 50%
Meal 1 protein or have as
water/50% skim milk
protein shake anytime
5 egg whites + 2 egg yolks
Meal 1a scrambled or as an omelette (or
boiled to eat on the go)
Nuts or mixed seeds or
Snack 1 portion of fruit
avocado
Healthy Carb (Sweet Potato .
Meal 2 Lean chicken, turkey, fish or beef
Wholegrain Rice etc)
Healthy Carb (Sweet Potato .
Meal 3 Lean chicken, turkey, fish or beef Green veg or salad
Wholegrain Rice etc)
Nuts or mixed seeds or
Snack 1 portion of fruit
avocado
Healthy Carb (Sweet Potato .
Meal 4 Lean chicken, turkey, fish or beef
Wholegrain Rice etc)
Healthy Carb (Sweet Potato .
Meal 5 Lean chicken, turkey, fish or beef Green veg or salad
Wholegrain Rice etc.)
Nuts or mixed seeds or
Snack Cottage cheese or natural yogurt
avocado
daily meal plan – lean bulking option with cheat meal
Each day your routine should be the same in terms of number of meals and snacks. THIS IS YOUR CHEAT MEAL DAY - Just
substitute one of your regular meals with a meal of your choice – anything from pizza to burger and fries plus a dessert!

Time Protein Carbs Fats Fruit/Veg Other

Add 1 scoop of whey
Porridge Oats with 50%
Meal 1 protein or have as
water/50% skim milk
protein shake anytime
5 egg whites + 2 egg yolks
Meal 1a scrambled or as an omelette (or
boiled to eat on the go)
Nuts or mixed seeds or
Snack 1 portion of fruit
avocado
Healthy Carb (Sweet Potato .
Meal 2 Lean chicken, turkey, fish or beef
Wholegrain Rice etc)
Healthy Carb (Sweet Potato .
Meal 3 Lean chicken, turkey, fish or beef Green veg or salad
Wholegrain Rice etc)
Nuts or mixed seeds or
Snack 1 portion of fruit
avocado
Meal 4 Cheat meal – any main course containing at least one portion of protein and carbs PLUS dessert
Healthy Carb (Sweet Potato .
Meal 5 Lean chicken, turkey, fish or beef Green veg or salad
Wholegrain Rice etc.)
Nuts or mixed seeds or
Snack Cottage cheese or natural yogurt
avocado
guidelines for adjusting your diet
Firstly, stick to the diet plan as described with as few alterations as possible in the first
few weeks as it’s important to see how it affects you. Over a period of 3-4 weeks (ONCE
YOU HAVE BUILT UP TO THE QUANTITIES OF FOOD RECOMMENDED), it will become
apparent if you are achieving your goals.
During this time monitor yourself carefully recording your weight weekly as previously
described. If your routine in terms of activity varies a lot week to week make a note of
these variations.
At the end of a period of a few weeks when you feel you have had a consistent period of
training, diet and activity, consider the following:
➢ If you haven’t gained 1lb ON AVERAGE per week, increase quantities of food. Add at
least 10% of carbs and protein to each meal e.g. minimum 20-25g of chicken and 20-
25g of sweet potato to each meal. If you are still not gaining after 2 weeks of adding
extra food, consider moving onto my Hard Gainer diet.
➢ If you are gaining, BUT also finding you are putting on too much body fat, then
review your diet and be honest about whether you are sticking to the diet. Cut out
any foods you are having, such as protein bars, bread, pasta which are best only used
if a hard gainer. Also add one session of HIIT cardio per week (see Cardio section for
details).
the hard gainer diet
hard gainer option – the rules!

My key principle if you are a hard gainer :

Have a more flexible diet but always ensure every meal has at least
the minimum amount of protein food and carb food recommended in
the portion sizes here. So for example every meal should contain at least 220g
of meat or fish and 240g of sweet potato or rice.

There are 6 key meals a day and on the next page you will see a table with
suggestions for each type of meal and how this can be flexible, and different from
my lean bulking option.

BUT don’t have what I refer to here as a hard gainer meal 4 times a day – stick
to mainly Lean Bulking meals as recommended on my lean bulk and only have a hard gainer meal a
maximum of twice a day.

Use common sense and if after a few weeks you are gaining more fat than you want
then go back to Basic meals.
This version of my diet is for hard gainers only i.e. those of you have real problems gaining weight, or
those of you who are happy to increase body fat levels while bulking for overall size and mass.
meal suggestions for hard gainers
At least once a day have a “Hard Gainer” type meal. Below are only examples and I
highly recommend you avoid “Fast food” from fast food chains as they are not balanced
in the right nutrients and have a lot of “empty” calories.

Meal Basic Food Hard Gainer (substitute breakfast & a basic meal 1-
(Lean Bulk) 2 times/day)

Breakfast (Meal Porridge oats, eggs Add any of the following – an extra egg, good
1/1a) & whey protein quality honey, fresh fruit, nuts/seeds
Meal 2, 4, 6 • spaghetti bolognese;
• 100% beef hamburger and fries;
• curry with rice;
Lean meat/fish and
• steak and chips/fries;
healthy carbs
• meat casserole/stew and mashed potato
• burritos, tacos, sandwich (wholegrain bread),
wrap, etc.
Meal 3,5 Lean meat/fish and • As above but with portion of green veg or a
(2 meals a day healthy carbs with large salad
need green veg) green veg/salad
Snacks 2 x Nuts and fruit 3 x Nuts and fruit

Bedtime Cottage cheese Cottage cheese or plain greek yogurt with scoop of
whey protein plus some carbs eg toast
 All portions are based on
raw/uncooked weights

hard gainer option – recommended foods/portion sizes

Carbs Portion Protein : Meat/Fish Portion Fruit & Vegetables Portion
Porridge/Oatmeal 60g Apple, Pear, Banana 1 medium
Chicken (no skin) 230g
Wholegrain or White rice 85g
Turkey breast/ground Blueberries (raspberries,
Potato or Sweet Potato 250g 230g 100g
turkey strawberries, etc.)
Pasta 85g
Lean beef, pork, lamb 210g Green veg (broccoli, cabbage, Up to
Wholegrain bread 3 slices
asparagus, green beans, etc. 150g
Dairy Portion White fish (cod, hake,
230g Tomatoes, Red Peppers Up to 80g
Cottage Cheese (protein snack) 175g bass, halibut, etc.)
Oily fish (salmon, tuna, Parsnips, Turnips, Carrots,
Greek yogurt (protein snack) 175g 230g 100g
trout, mackerel, etc.) other root veg
Semi-skim/soy/ almond milk (with
200ml
porridge) Fats Portion For veggies:
5-6 whites Nuts (almonds best but also 1 x 400g can of beans, drained of
Eggs 35g
+ 3 yolks water, = approx. one portion of carbs,
cashews can be used)
plus 1 portion of protein;
Snacks Portion
Seeds (sunflower, pumpkin) 30g 1.5 x 400g can of lentils, drained of
Protein Bar 1 water, = approx. one portion of carbs,
Avocado 1 small plus 1 portion of protein
Beef Jerky 100g
Olive or coconut oil for cooking 3-4 tsps
Peanut/Almond Butter 3 tsps
daily meal plan – hard gainer option 1
Example, substituting Breakfast (Meal 1) and Meal 3 with the more flexible hard gainer meal – remember to always make these
conform to at least one portion of protein food and one of carbs food. Also add 3 rd Snack if desired.
Time Protein Carbs Fats Fruit/Veg Other
Add scoop of whey
Porridge Oats with 50% Banana and
Meal 1 Peanut butter or nuts protein or have
water/50% skim milk spoonful honey
protein shake anytime
5 egg whites + 3 egg yolks
Meal 1a scrambled or as an omelette (or
boiled to eat on the go)
Nuts or mixed seeds or
Snack 1 portion of fruit
avocado
Healthy Carb (Sweet Potato .
Meal 2 Lean chicken, turkey, fish or beef
Wholegrain Rice etc)

Meal 3 Double decker chicken sandwich including tomatoes/lettuce or Spaghetti Bolognese etc
Healthy Carb (Sweet Potato .
Meal 4 Lean chicken, turkey, fish or beef Green veg or salad
Wholegrain Rice etc)
Nuts or mixed seeds or
Snack 1 portion of fruit
avocado
Healthy Carb (Sweet Potato .
Meal 5 Lean chicken, turkey, fish or beef
Wholegrain Rice etc)
Healthy Carb (Sweet Potato .
Meal 6 Lean chicken, turkey, fish or beef Green veg or salad
Wholegrain Rice etc)
Nuts or mixed seeds or
Snack Cottage cheese or natural yogurt
avocado
daily meal plan – hard gainer option 2
Example substituting Breakfast (Meal 1) and 2 other meals with the more flexible hard gainer meals – remember to always
make these conform to at least one portion of protein and carbs foods. Also add 3rd Snack if desired.
Time Protein Carbs Fats Fruit/Veg Other
Add 1 scoop of whey
Porridge Oats with 50% Banana and
Meal 1 Peanut butter or nuts protein or have as
water/50% skim milk spoonful honey
protein shake anytime
5-6 egg whites + 3 egg yolks
Meal 1a scrambled or as an omelette (or
boiled to eat on the go)
Nuts or mixed seeds or
Snack 1 portion of fruit
avocado
Healthy Carb (Sweet Potato .
Meal 2 Lean chicken, turkey, fish or beef
Wholegrain Rice etc)

Meal 3 Double decker chicken sandwich including tomatoes/lettuce or spaghetti bolognese etc etc.
Healthy Carb (Sweet Potato . Green veg or
Meal 4 Lean chicken, turkey, fish or beef
Wholegrain Rice etc) salad
Nuts or mixed seeds or
Snack 1 portion of fruit
avocado
Healthy Carb (Sweet Potato .
Meal 5 Lean chicken, turkey, fish or beef
Wholegrain Rice etc)
Meal 6 Steak, fries or baked potato, broccoli; or, fish pie & green veg; enchiladas, or, beans & rice; or, lasagne and green veg etc.
Nuts or mixed seeds or
Snack Cottage cheese or natural yogurt
avocado
supplements
supplements
This does not change year to year – my philosophy is to
make gains from eating the right foods and only supplement as
needed. I have tried different supps but always find myself going
back to the basics – a really good quality whey protein as
additional muscle food, with low sugar and few additives, PLUS BCAAs
to help maintain muscle – from a good reputable supplier.

If you normally add a weight gainer while bulking or you have been
advised to do so. Wait until you have been on my diet for
a few weeks. If on my Hard Gainer diet and you still are not
making gains – then maybe think about a weight gainer. OR if you
really cannot fit in all the meals than keep some whey protein with
added weight gainer for emergencies.
daily supplements regime
MORNING (MEAL 1 / BREAKFAST)
• Mix 1 scoop of chocolate (or your favourite flavour) whey protein with porridge
oats. Mix with 50% water and 50% skimmed milk (or soy/almond milk).
POST WORKOUT SHAKE
• 1 scoop of whey protein with water. If you are a hard gainer, mix 1 scoop of
whey protein with 1 scoop of a clean weight gainer () and water. (Not for a
cardio workout if you have already done a weights session earlier in the day)
PRE- AND POST-WORKOUT
• BCAAs (dosage on bottle) 30 minutes before workout and the same right after
workout. If using powder make a drink to have during workout.
LATE NIGHT SNACK BEFORE BED
• 1 scoop of chocolate (or other flavour) whey protein with water
recipes
ideas for meals comparing lean bulking vs hard gainer meals
Example 1 of Lean Bulk Meal
BASIC MEAL Ingredients (2 portions)
400g chicken breasts, thinly sliced
40ml hoisin sauce
2 tablespoons peanut or olive oil
1-2 cloves garlic, thinly sliced
Thumbnail size fresh ginger chopped
1 red onion, cut into wedges
100g green beans, trimmed, sliced on the
diagonal
1 bunch baby pak choy, trimmed, roughly
chopped
1 small red pepper, seeded, thinly sliced
CHICKEN STIR FRY 1 small yellow pepper, seeded, thinly sliced
2 spring onions, thinly sliced on the diagonal
Steamed brown long-grain rice, to serve
Method
Heat oil in wok/pan until hot then add chicken.
Stir-fry for a few minutes until lightly browned.
Remove chicken from pan and drain.
Add a little more oil to pan, heat and add prepared garlic, onions & peppers.
Stir-fry until onion softened, then add remaining veg and continue to stir-fry for a few more minutes.
Return chicken to pan and stir in hoisin sauce.
Bring to boil, then turn down heat for a few minutes.
Serve with brown rice.
 Example 2 of Lean Bulk Meal
BASIC MEAL
Ingredients (2 portions)
2-4 salmon fillets to make 200g per portion
Glaze (optional): 2 tspns olive oil; 2 tspns honey;
2 tspns soy sauce; 1 tspn lime juice; 1 tspn Dijon
mustard.
160g linguine (or other pasta)
1-2 cloves garlic, chopped/crushed
8 spring onions sliced
50g mange tout
Thumbnail size fresh ginger chopped
SALMON & PASTA 2 medium red chillies finely chopped
Large handful coriander chopped
1tblspn fish sauce
Method
Boil the pasta for about 5 mins in a large pan, drain and rinse under cold water through a sieve and set aside to drain
completely.
Heat the grill to high.
Make glaze by mixing honey, soy sauce, lime juice and mustard……and brush over the salmon fillets with a pastry brush.
Lay the salmon fillets skin side down on a greased baking tray and grill for 6-8 mins until just cooked through.
Heat the oil in a wok or deep pan and stir-fry the garlic, ginger, spring onions and chillies for a couple of minutes until
soft, then add the cooked pasta, other veg and coriander.
Toss everything together until well combined and turn off the heat.
To finish, stir the fish sauce into the stir-fried vegetables and noodles, then top with salmon.
Example 3 of Lean Bulk Meal
BASIC MEAL Ingredients (2 portions)
2 tablespoons olive oil
500g chicken thighs or breasts (no skin)
2 medium onions, peeled, halved and sliced
6 stalks celery, chopped
2 large carrots, peeled and thickly chopped
150g frozen broad beans
2-3 cloves garlic, chopped or pressed
150ml chicken stock
400g fresh tomatoes, chopped
1 tablespoon tomato puree
CHICKEN STEW Pinch salt and freshly ground pepper, to taste

Method
Heat oil in a large heavy pan over high heat and saute chicken until lightly golden.
Add onion, celery, carrots and garlic.
Mix and then add chicken stock.
Turn down the heat, add the tomatoes, tomato puree, salt and pepper.
Cover and simmer on a low heat for 50 - 60 minutes.
Add frozen broad beans 30 minutes into cooking.
Could also be baked in the oven at 200 degrees C.
Taste and season with salt and pepper before serving.
Example 1 of Hard Gainer Meal
HARD GAINER MEAL

Ingredients (1 portion)
80g uncooked penne
Olive oil
240g lean (at least 80%) ground beef
1 Can Italian-style tomato sauce
1 Can diced tomatoes
120g chopped/sliced mushrooms
BEEF & PASTA BAKE 60g shredded mozzarella cheese
Garlic, oregano, other herbs to taste

Method
Heat oven to 350°F. Spread olive or coconut oil in glass or other baking dish.
Cook pasta and drain.
Meanwhile, in large pan, using 2 tspns olive oil, cook ground beef over medium-high heat until thoroughly
cooked, stirring frequently. Drain.
Stir in tomato sauce, tomatoes and mushrooms. Bring to a boil.
Remove from heat; pour into baking dish.
Add cooked pasta; stir gently to mix and cover dish.
Bake for 15 minutes, then uncover; sprinkle with cheese. Bake uncovered 5 to 10 minutes or until bubbly
and cheese melted.

MAIN DIFFERENCE BETWEEN THIS AND REGULAR LEAN BULK MEAL IS ADDITION OF CHEESE AND USE OF BEEF MINCE
WHICH EVEN WHEN LEAN CONTAINS HIGHER FAT PERCENTAGES THAN CHICKEN TURKEY AND A LEAN STEAK
Example 2 of Hard Gainer Meal
HARD GAINER MEAL

Ingredients (2 portions)
5-600g potatoes (once peeled)
Butter and milk for mashing potatoes
500g mixed fish of your choice eg. Cod, salmon,
smoked haddock, etc. cut into bite size chunks
400ml semi-skimmed milk
25g flour
1 tsp Dijon mustard
4-6 spring onions sliced
FISH PIE 100g frozen sweet corn
100g frozen peas
Method Handful grated cheddar cheese
Preheat oven to 200C/180 fan/gas mark 6. Fresh herbs to taste eg, chives, parsley
Boil potatoes and then mash with milk and butter.
Put additional knob of butter, flour and spring onions in another pan and heat gently until the butter has melted,
stirring regularly. Cook for 1 -2 mins. Gradually whisk in the milk. Bring to the boil, stirring to avoid any lumps and
sticking at the bottom of the pan. Cook for 3 – 4 minutes until thickened.
Take off the heat and stir in the cheese, fish, mustard, chives, sweetcorn and peas. Spoon into ovenproof dish.
Spoon the potato on top and sprinkle with cheddar cheese.
Bake for 20 - 25 mins or until golden and bubbling at the edges. (Could be frozen too)

MAIN DIFFERENCE BETWEEN THIS AND LEAN BULK MEAL IS ADDITION OF SWEET CORN, PEAS, BUTTER & MILK,
AND CHEESE
Example 3 of Hard Gainer Meal
HARD GAINER MEAL
Ingredients (2 portions)
2 x 400g tinned chickpeas, drained
1 tbsp. olive oil
500g chicken thighs with skin
125g piece of chorizo, cut into bite-sized chunks
3 cloves garlic, chopped
1 onion, chopped
2 tsp ground coriander
100ml dry sherry/cooking wine (optional)
1 x 400g tin chopped tomatoes
200mlchicken stock
CHICK PEA & CHORIZO STEW
salt and freshly ground black pepper

Method
Heat oil in a frying pan and fry the chicken thighs until golden-brown all over. Remove from the
pan and set aside.
Fry the chorizo in oil until just beginning to crisp.
Add the onions, garlic and coriander and fry for 2-3 minutes until softened. Pour in the sherry
and allow to bubble for a minute, then tip in the tinned tomatoes and the stock. Bring to the boil.
Add the browned chicken and the chickpeas and simmer for 20-25 minutes, or until the chicken
is completely cooked through. Season, to taste, with salt and freshly ground black pepper.

MAIN DIFFERENCE BETWEEN THIS AND LEAN BULK MEAL IS CHORIZO, CHICKPEAS AND SKIN ON CHICKEN THIGHS
note
DR Physique Limited accepts no liability for any injury, loss or damage resulting from
physical exercise. By following this plan you voluntarily assume the inherent risk of
physical/ resistance training. Should you suffer from any medical conditions, injuries or
allergies, or should you be in any doubt whatsoever, we advise you seek
medical/professional advice immediately and do NOT proceed to partake in any activity.
Any supplements featured within the guides are optional and must be taken in strict
accordance with manufacturers’ recommendations. If in any doubt always consult a
doctor. 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.

Copyright

As with all our products our Lean Bulking 2018 Plan is subject to our standard terms and
conditions, disclaimer and protected by copyright, and as such any attempts to copy or
duplicate; issue copies; sell, rent or lend; show or communicate this plan to other
members of the public, is strictly prohibited.