JANUARY 2015
SCOTT EXLEY Packed with advice from former International athlete
ABS ARE MADE IN THE KITCHEN Learn the key to success in turning your flab to ab!
WWW.GYMJUNKIES.CO.UK
JANUARY 2015
CONTENTS 3
Meet the Expert
4-5
Bulking Nutrition
6-7
Bulking Exercises
8-9
Bulking Workouts
10-13
Bulking Week by Week Tracking
14-15
Shredding Nutrition
16-17
Whole Body Fat Shredding Programme
18 19-22 23
Welcome to the training & nutrition section! We know there are going to be many New Year’s resolutions kicking about so whether you want to spend the winter packing on some quality muscle or burning off your unwanted fat we’ve got just the training & nutrition plans for you. Got any training or nutrition questions you want answered or problems you need resolved? Our resident Gym Junkie expert Scott is here to help, so get them into us and let’s get you back on the right track; head over to your member’s area for more info! We hope you love all the delicious healthy snacks and treats in this month’s issue! Make sure you keep yourself fuelled while you try out exactly what Scott has put together for you guys.
This Month’s Fat Loss Workout Shredding Week by Week Tracking
Enjoy!
Progress Chart
Ollie, Graham and Scott
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SCOTT EXLEY VITAL STATISTICS
102kg 16 stone
182.88cm 6ft
Scott is a former International athlete having competed for Great Britain as a decathlete, he has fought MMA at a semi pro level, run multiple marathons and is currently preparing for his first physique competition. Professionally Scott has been personal training and providing group exercise since 1999, he has worked with physiotherapists since 2003 providing exercise rehabilitation and disease management programmes and is an accredited strength & conditioning coach and nutritional advisor with his clients ranging in age from 7-101. Whatever your condition or level of ability, Scott has the knowledge and experience to help. To find out more check out his website www.100percent-fit.co.uk -3-
If you are serious about building some t-shirt splitting size you are going to have to commit to plenty of eating to accompany your efforts in the gym. Being consistent with this is key to your success so get organised & be prepared, yes that means preparing your own food and making sure you always have it to hand for when your body needs it! Get your calories from good quality, nutrient dense, wholesome foods. You should be aiming for 1.5 grams of protein per pound of body weight with a macro nutrient starting split of
40:30:30 protein, carbohydrate & fat. Aim to eat regular meals every 2.5-3 hours to keep your body topped up with all the nutrients it needs to keep that gain train rolling! Just because you’re bulking doesn’t mean you should be chowing down on loads of fatty and high sugar foods... The occasional take away or dessert won’t hurt but if it is a frequent occurrence over the winter months you are certain to leave yourself with some blubbery timber to shift before you can show off your new gains come beach season!
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HERE’S AN EXAMPLE MENU:
Breakfast:
Meal 2:
Meal 3:
Porridge topped with fruit & honey. Steak & scrambled eggs.
Chicken, sweet potato, broccoli
Salmon, wholegrain rice, spinach
Meal 4:
Meal 5:
Meal 6:
Turkey steaks, wholegrain rice, baby corn
(post workout) Whey protein shake then a meal 30-60 mins after: spaghetti & meatballs.
(1 hour before bed) Casein protein shake
This is just an example menu. Meals 2, 3 & 4 tend to be the same each day for me just because it makes preparation easier. Flavour the food to your preference, I like using different spices on my chicken/turkey, lemon slices & black pepper on my salmon and cinnamon on my sweet potato wedges. Your menu can be as bland or interesting as you make it, just don’t use high fat sauces to flavour.
so find some new favourites to make part of your routine.
On a budget? Load up on cost effective protein sources...eggs, tuna, chicken thighs, cottage cheese, lean beef & turkey mince, there’s plenty of tasty recipes for all those ingredients
On the days you don’t train have a selection of vegetables instead of the spaghetti. Wash all this food down by drinking plenty of water.
If you don’t train in the evening just adjust your meal plan, spaghetti is full of fast acting carbs to replenish your depleted glycogen stores after a hard session compared to slower digesting complex carbs like sweet potato & wholegrain rice. White basmati rice is also good post training.
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Head over to members area for preparation advice
Bench Press
Barbell Upright Row
Lie underneath bar hands gripping at shoulder width feet flat on floor. Lift bar off rack, brace body by pushing through feet control bar above chest. Lower bar down to chest at nipple height and push back up.
With an overhand grip begin with arms straight bar in front of hips. Pull up to chin with elbows high
Incline Dumbbell Fly
Lie on bench set approx 30-degree angle. Start with arms straight above face palms facing in. Slight bend in elbows as you lower to full stretch at sides, palms up. Squeeze back up to top.
Pull Ups
Use an overhand shoulder width grip on the bar. Start in a dead hang, arms straight & pull upwards. Push chest up to the bar, chin over and lower until arms straight.
Lateral Raise
Seated Dumbbell Shoulder Press
Hold d’bells with palms facing hips. Raise arms straight up to sides just above shoulder height rolling wrists forwards in a pouring motion.
Back Squat
Take a big step forward keeping back foot planted, feet facing forwards. Squat until front leg parallel & back knee just above floor maintaining upright posture. Keep front foot flat with weight through heel, knee should not surpass toes. Push back up through front heel. Use d’bells or a barbell to increase load.
Start sat with the bench upright, d’bells on shoulders. Keep back flat & push d’bells overhead.
Split Squat
Stand underneath bar, hands shoulder width, lift out of rack & step back. Assume position, feet hip width 10-2 position, chest high shoulders back. Bend knees lowering to below parallel with hips. Knees follow line of toes and push bum out behind so weight through heels. Retain upright posture and keep chest high as drive back up to start. -6-
Paloff Press (See Shredding Exercises)
Roll Out
Barbell Drag Curl
Kneeling with shoulder width grip on bar tilt pelvis up to belly button. Roll forwards leading with hips extending body as far as possible. Stay tight and return without breaking body position.
Grip bar with elbows tight into sides. Drag elbows back then curl up to face.
Hanging Leg Raise
Hang off bar (or use elbow straps). Squeeze knees into chest and return without swinging.
RDL (Stiff leg deadlift) Start with bar in front of hips with overhand
grip. Hinge forward at hips keeping chest high, legs stiff and bar close to legs. Lower until you feel stretch in back of legs. Keep chest high and drive hips through to return to start.
Parallel Bar Dips
Start with arms straight. Lower to 90-degree arm angle keeping body upright & elbows tight to side.
Single Leg Calf Raise
Alternate Dumbbell Curls
Hang half a foot off step; keep leg straight and lower heel to full stretch. Push back up by rolling through forefoot until up on toes. Hold d’bell in opposite hand to increase load.
Curl 1 d’bell at a time up to in front of each shoulder alternately. Push elbow away & supinate wrist half way up/down.
Single Arm Bent Over Row
Overhead Triceps Extension
Lean forward to 45 degrees. With overhand grip start with elbows bent & bar just above head. Keep body braced elbows in and push away to full extension. -7-
Start with inside knee on bench and same arm supporting. Hold d’bell with a neutral grip, arm straight, flat back & shoulders square. Pull d’bell from underneath shoulder towards hip maintaining back & shoulder position.
I train in a gym with mostly free weights hence my exercise selection. However, compound movements like squats, deadlift, bench press etc work multiple muscles across multiple joints so if you want to get bigger & thicker not to mention stronger these exercises should be an essential part of your programme. Machines might isolate a muscle but free weights will call your whole body into play to stabilise these big movements meaning you are getting more bang for your buck in the gains department. If you train at a regular commercial gym and wanted some alternatives then you could look at swapping up pull ups with pull downs
if you cannot perform enough to reach your ideal rep range & don’t have access to an assisted machine or bands. Split squats could be switched for single leg 45-degree leg press. When performing 4 sets with repetitions of 10,8,6 & 6 respectively you should be aiming to increase weight for at least the first 3 sets. Aim to work to failure (when you can’t perform another rep) on the last set of an exercise but never compromise technique for intensity. Basically what I’m saying here is don’t be a douche and try and lift too heavy! Earn the right to progress through the poundage and maintain control of your load at all times.
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Over a 4 week plan try and stick to 4 sessions per week, 2 upper body and 2 lower body. Use the graphs to keep track of the weights as you go for maximum results! Need help? Head over to your members area and ‘Ask the Expert!’ for advice.
Session 1 & 3 (Upper Body) Bench press supersetted with weighted pull-ups. Repetitions of 10,8,6,6 (2-3 mins rest between sets) Seated dumbbell shoulder press & single arm bent over row 4x8 (2 mins rest) Incline d’bell fly, barbell upright row & d’bell lateral raise 3x10 (90 seconds rest) Barbell drag curls & weighted parallel bar dips 3x8 (90 secs rest) Alternate d’bell curls & overhead band/cable triceps extension 3x10 (1 min rest)
Session 2 & 4 (Lower Body) Back squat 10,8,6,6 & barbell roll out 4x10 (2-3 mins rest) Split squat 3x10 each leg & hanging leg raise 3x10 (Up to 90 seconds rest) RDL & palloff press 3x10 (60 seconds rest) Single leg calf raise 3x12 (Rest only as long as takes to do other leg)
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Overhead Tricep Extension
Alternate D'Bell Curls
Parallel Bar Dips
Barbell Drag Curl
Lateral Raise
Barbell Upright Row
Incline D'Bell Fly
Single Arm Bent Over Row
Seated D'Bell Shoulder Press
Pull Ups
Bench Press
Bulking Upper Body Session 1
Week 1 Session 3
Session 1
Week 2 Session 3
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Overhead Tricep Extension
Alternate D'Bell Curls
Parallel Bar Dips
Barbell Drag Curl
Lateral Raise
Barbell Upright Row
Incline D'Bell Fly
Single Arm Bent Over Row
Seated D'Bell Shoulder Press
Pull Ups
Bench Press
Bulking Upper Body Session 1
Week 3 Session 3
Session 1
Week 4 Session 3
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Single Leg Calf Raise
Paloff Press
RDL
Hanging Leg Raise
Split Squat
Rollouts
Back Squat
Bulking Lower Body Session 2
Week 1 Session 4
Session 2
Week 2 Session 4
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Single Leg Calf Raise
Paloff Press
RDL
Hanging Leg Raise
Split Squat
Rollouts
Back Squat
Bulking Lower Body Session 2
Week 3 Session 4
Session 2
Week 4 Session 4
ABS ARE MADE IN THE KITCHEN It is vital to establish a baseline for your body as we want to find that optimal point where you can maintain your hard earned muscle and lose fat. You should aim to eat 1 gram of Protein per pound of body weight, in health terms there is nothing wrong with an even macronutrient split but if you want that cover model look work towards 45:35:20 Protein, carbohydrates & fat. As you will see, meal cadence is key to this. Every time you eat your body works to process it, like stoking a fire regularly to keep it going. Smaller meals at regular intervals keep your body in a state of thermogenesis turning you into a lean, mean, fat burning machine!
You have to commit to this, the stricter you are the better. Deviation from the plan in terms of carbs/fat consumption will impact your body a different way making the plan less effective. If you do cheat, make it only 1 meal not a day or weekend! Don’t panic & restrict yourself the next day as that will also have an adverse effect, just get back on the plan ASAP...consistency is the key to success, I don’t want any excuses! Day is broken up into 5 meals, meal 5 is set up as post workout assuming you train in the evening so just adjust the order accordingly as this is higher in fast acting carbs. On days you don’t train knock carbs out of that meal.
If you’re peckish at night post meal 5 try a casein based protein shake as slower digesting. Post workout I’ve included a protein shake, whey is my preference.
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I have read & tried some great new recipes recently, an example daily menu could look like this:
Breakfast - protein pancakes: Large egg whites, whey protein, porridge oats (gluten free), low fat cottage cheese, banana, almond butter, raw honey.
Meal 2 - stuffed tuna & pepper pitta: One wholemeal pitta, tuna, red pepper & spring onion (add little vinegar if too dry)
Meal 3 - protein wrap: Chicken breast, quinoa, lettuce, avocado & cucumber.
Meal 4 - turkey meatballs: Turkey mince, oats, mushroom, radish, one large egg.
Post Workout: Straight after training - whey protein shake serving with banana, then 30-60 mins later:
Meal 5 - Fish & rice: Cod, white basmati rice, mushrooms & green beans.
5 meals regularly spaced through day with option of evening casein based shake/pudding if needed.
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Head over to members area for preparation advice
Similar to the bulking plan this doesn’t involve many machines, I’ll use a seated leg press machine versus barbell back squats as an example, why...On a leg press machine your lower body gets worked but you’re sat down so the rest of your body is essentially switched off. Compare this to a squat where not only is your lower body doing work but your entire body is braced to make sure you maintain a strong postural position underneath the bar. Your whole body works harder during squats which means you burn more calories. That’s the reason this programme is full of exercises that work multiple muscles, they are more physically demanding so burn more calories which will serve to get you leaner quicker. You will do 3 whole body workouts per week, leave at least a day in
between your gym sessions so an example could be Monday, Wednesday & Friday. Straight after your last set jump onto a piece of equipment you can perform 20-30 minutes of steady state cardiovascular (cv) exercise on, treadmill, cross trainer, rowing machine, stepper are all good options. The reason I put this at the end is that you will deplete your body’s glycogen energy stores whilst working hard on your routine so performing steady state (low-medium intensity) cv exercise for at least 20 minutes after means your body will have no choice but to tap into and burn off your fat reserves for energy. Put together in this order these sessions will help transform your body into a lean, mean, fat shredding machine!
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Plank
Dumbbell bench press
Support your weight on your elbows and toes with body in a straight line. Tilt pelvis towards belly button to lock in position & hold.
Lie flat on bench with d’bells at chest feet flat on floor. Brace body by pushing through feet push d’bells straight up.
Military Press
Walking Lunges
Stand with bar on front of shoulders and push overhead, keep legs stiff.
Take a big step forward keeping your body upright & feet facing the front. Don’t let front knee surpass toes, back knee to just above floor. Push up through front heel bringing back leg through for next step.
Kettlebell Swings
With feet hip width swing bell back between legs until forearms hit thighs. Keep legs stiff, bum & chest high. Drive hips through explosively returning bell to shoulder height bottom facing away.
Medicine Ball Slams
Start with ball overhead and slam into floor as hard as possible. Follow ball down with body and bend knees to catch ball on bounce.
Paloff Press
Inverted Row
Use rings/suspension trainer or bar. Hang with arms straight (Lower body angle increases difficulty). Pull up to push chest high and squeeze shoulder blades together at top.
With a cable/band stand knees slightly bent hands in front of chest. Push cable/band straight away from body. Keep control and don’t let load pull your arms away from midline. Complete all reps then turn around for other side.
Squats (See Bulking Exercises)
Pull Ups (See Bulking Exercises) - 17 -
Session 1, 2 & 3: (3 sessions per week) – Be sure to use the trackers provided to monitor your progress! Any questions, just head over to your members area and ‘Ask the Expert!’
Squats x12, d’bell bench press x12, plank - up to 45 seconds (add load to back if required). Do the exercises in this order and complete 3 rounds, resting only as long as it takes you to get to the next exercise. After completing your 3 rounds rest only as long as it takes to set up the next group of exercises...
Walking lunges (carry d’bells to increase difficulty) x24 (12 each leg), barbell shoulder press (standing) x12, medicine ball slams x12 Perform 3 rounds in this order before moving to…
Kettlebell swings x12, pull ups/inverted row x12, palloff press x12 each side. Complete 3 rounds before moving into 20-30 minutes steady state cv of your preference e.g. cross trainer. To be honest, if you stick to these sessions and the nutrition plan outlined you will be shaping up in no time. If you do want to fit more training into your week to help your progress then add in some higher intensity exercise, that could be team sports, boxing/ martial arts or just higher intensity interval work on any of your favourite cv equipment such as a spin class. Add up to 3 of these sessions into your week on the days you aren’t doing the prescribed sessions above. - 18 -
Fat Shredding Programme
Week 1 Session 1
Squats D'Bell Bench Press Plank Walking Lunges Military Press Medicine Ball Slams Kettlebell Swings Pullups OR Inverted Row Paloff Press CV
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Session 2
Session 3
Fat Shredding Programme
Week 2 Session 1
Squats D'Bell Bench Press Plank Walking Lunges Military Press Medicine Ball Slams Kettlebell Swings Pullups OR Inverted Row Paloff Press CV
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Session 2
Session 3
Fat Shredding Programme
Week 3 Session 1
Squats D'Bell Bench Press Plank Walking Lunges Military Press Medicine Ball Slams Kettlebell Swings Pullups OR Inverted Row Paloff Press CV
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Session 2
Session 3
Fat Shredding Programme
Week 4 Session 1
Squats D'Bell Bench Press Plank Walking Lunges Military Press Medicine Ball Slams Kettlebell Swings Pullups OR Inverted Row Paloff Press CV
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Session 2
Session 3
PROGRESS CHART Training is about self improvement, making yourself better. Whatever your goal use the progress chart below to keep record of how you are shaping up! Set yourself targets to achieve for extra motivation and to keep you on track.
WEIGHT CHEST
Around the largest part of your chest and across your shoulder blades)
ARMS
Flexed for muscle gain, relaxed for fat loss
WAIST
Find the top of your hip bone and the bottom of your ribs, measure between these points around your body
THIGHS
Measure the circumference of the fullest part of your thigh. Wrap the tape measure around your thigh from front to back and then around to the front - 23 -
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