Ultimate Workout Routine

Europa Tool Yard, Springbank Industrial Estate, Pembroke Loop Road, Poleglass, Belfast, BT17 0QL
Contact: Pol Murray: 07872018029 or Liam Shannon: 07843823032
FIGHT ACADEMY IRELAND
Your training programme will last 6 weeks and follow a one day on two days off routine. This will give plenty of recovery between workouts. This pattern is used assuming you will be following this workout strictly. Remember the one day on IS NOT GOING TO BE EASY!! Each workout is followed by two days of rest, although you can do a light stretch and mobility workout the day before your next workout. DO NOT go hard in this workout. The idea of this session is to loosen the muscles that are tight. If its your legs do a few light squats, if its your chest do some light presses or push ups. Couple this with light stretches and mobility work and NOTHING MORE!! 15/25 minutes MAX!! On your rest day prepare your food!! You will fail if you do not have your meals ready to eat at the times required. Dont fool yourself into believing you will cook that meal after the workout, YOU WONT!! You will be too concerned trying to stay conscious, believe me. Your goal is to put on lean muscle so help yourself every step of the way. Buy yourself a note book, EVERY WORKOUT record your progress. What exercise, how much weight you used, how many reps, how long you rested for. You get the idea. Trust me on this, this will take the guess work out of the programme and enable you to look back and see if there are any patterns or problems emerging in your workouts.
The workout
WARM UP!! Sounds stupid to say this but it amazes me how many people avoid doing this. Spend 5 minutes doing a light jog or on a spin bike, the 5 minutes doing some simple ballistic stretching. Maybe use a foam roller and hit areas that are tight, I.T band, back etc. Also stretch your hip flexors.
Upper body
Bench press.
Do this correctly. Get your hand position right. Elbows must be UNDERNEATH the wrists. DO NOT have your hands spread wide so your arms resemble a W. Also make sure someone is there to spot you.
Inverted row with a static hold

Use a TRX system or climb under a bar, suspended on a squat rack. Feet on the floor or on a stool. At this point you should resemble a bench press in the extended position. From here pull yourself up towards the bar until your chest touches it. Make sure you are retracting your shoulder blades, as if trying to hold a tennis ball between your shoulder blades. Pause here for 3-10 second before lowering yourself to the starting position.
Single arm press

I love this exercise. It recruits a large number of muscles and can be learnt in a few minutes. Grab a kettlebell (dumbbell will do if no kettlebell is available). Hold KB in rack position, (elbow bent and tight to ribs, hand in between chest). Keep feet tighter than shoulder width apart. CONTRACT YOUR ABS!! KEEP THEM CONTRACTED THROUGHT THE ENTIRE MOVE. Press KB above head so elbow locks out. Lower KB to start position. Try and squeeze your lat to start the movement.
Plank
This is a great exercise and if done right, one that will kill the whole body. Get on to ground, belly down. The idea is to support your body on your elbows and toes while holding it in a completely rigid position. You want to bring your elbows together and have them in line with your ears. You have to squeeze all the muscles in the body, lock the legs out so the quads are contracted, squeeze your butt as tight as possible, contract your abs as hard as you can. DO NOT LET YOUR LOWER BACK DROP!!
Wide grip pull ups

Of all the exercises I do this has to be my favourite!! Forget about all these bodybuilder types that pull the entire stack of a lat pull down machine, it looks impressive but ask them to hammer out 15 FULL pull ups and see them DIE!! You have to have the hands wider than shoulder width, arms straight. Your body is held rigid ( you should not look like someone having a seizure while mid pull up). Squeeze your abs tight, pull your toes up towards your face and lock your legs. Squeeze the bar and pull your body towards the bar using your lats to move you. DO NOT SWING OR KIP!! Try and take 5 seconds per rep. 2 secs up pause 1 sec 2 secs down. If you really cannot do any pull ups or struggle badly then use an assister, either a machine or band or a spotter helping you up by helping to push you up. This completes your upper body section of the workout.
Complexes
A complexe is a series of lifts/movements that flow into one another without the weight touching the ground until the entire complex is completed. You can use kettlebells, dumbbells or barbells. To put on size its probably best to stick with the barbell but thats not to say great gains cant be made by using the others. In a complex the exercises should flow together in a logical manner. It should also have a mix of push, pull, squat and bending exercises and just a bit of rest!! The complex we will use for the bulking programme goes like this ROW CLEAN FRONT SQUAT MILITARY PRESS BACK SQUAT GOOD MORNING Take the time to learn each exercise. Each exercise will eventually be done for EIGHT reps before moving on to the next one, TIP!! The first few times you do this, DO NOT stack the bar with weights, choose a weight that you are capable of doing every exercise with. Thank me later.
High rep back squats

You will be back squatting with a reasonable weight for LOTS OF REPS!! Keep your lower back tight and abs contracted. Take a DEEP breath and stick that chest out. SQUAT DEEP!! Believe me getting deep will make that 100kg feel like 150kg.
Cool down
Dont over complicate this, just loosen the muscles, some mobility work, a few stretches. Just make sure you feel as normal as possible before leaving the gym.
Day 1
Warm up
Follow instructions for warm up
Bench Press
Do a set of five with an easy weight. Add more weight and repeat. Try and find a weight that you can press for a comfortable set of five. If you do this smartly it should take about five or six sets. 5 sets of 5 ascending weights Do another set of 5 with the TOP comfortable weight. NOTE THIS WEIGHT> You will be using it for a few weeks.

Do a sets of five of these aiming for a 3-5 second hold every time.
Single arm press

If you have a rack of dumbbells or kettlebells, walk the rack. Start with your weak arm and do two to five reps then switch arms. DO NOT KILL YOURSELF!! Note the heaviest weight you used. This will be your starting weight on your next workout.
Plank
Practise this move a few times.
Wide grip pull ups

Try and do 2 sets of 3. Try for the 2.1.2 tempo. Dont beat yourself up if you cant achieve it. Ask your spotter to help you if you cant achieve this.
Complex
Use an empty Olympic bar and do 3 reps of each exercise. If you can, add a bit more weight and repeat. Again, if you can add some more weight do so and repeat one more time. Remember DO NOT SACRIFICE FORM FOR WEIGHT
High rep back squats

One set of 30 with 45kg. Remember SQUAT DEEP!! Ass to the grass!! (if under 60kg use empty bar).
Cool down
Day 2 (start drinking a protein shake every night before bed)

Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last set on the 1st day and perform the following. A 2-3-5 set. Do 2 reps then rest a bit Do 3 reps then rest a bit Do 5 reps and REST Repeat this once more

Do 10 reps with a 5 second hold each rep
Single arm press

Warm up with a few lighter weights. After a few begin the workout. Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm. Repeat once more
Plank
Aim for between 30 60 seconds. Remember to contract ALL the muscles for the whole duration.
Wide grip pull ups

Do a set of 2-3-5. Rest a bit and repeat once more. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2 seconds.
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 3 reps Clean 3reps Front squat 3 reps Military press 3 reps Back squat 3 reps Good morning 3 reps Repeat 5 times. DO NOT ADD WEIGHT AFTER THE 3rd COMPLEX. The weight you use for 3, 4, 5 will be your target weight for the next workout.
High-repetition back squats

Two sets of 30 with 45kg If under 60kg just use bar for 1st set then add 10kg for the 2nd set.
Cool down
Day 3
Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. 3 sets of 2-3-5. If you complete all the reps, add a reasonable amount of weight for the next workout.

Single arm press

Warm up with a few lighter weights. After a few begin the workout. Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm. Repeat two more times. Increase weight next time.
Wide grip pull ups

Do a set of 2-3-5. Rest a bit and repeat once more. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2 seconds.
Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 5 reps Clean 5 reps Front squat 5 reps Military press 5 reps Back squat 5 reps Good morning 5 reps Use weight from the last sets of day 2 Do TWO complexes

One set of 30 with 45kg and one set of 30 with 52.5kg If under 60kg use empty bar for 1st set and then add 10kg for 2nd set.
Cool down
Day 4
Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. Do TWO sets of 2-3-5 with your new goal weight After that take your OLD weight and do as many CONTROLLED reps (use a spotter) as you can, up to 10 reps

Single arm press

Warm up with a few lighter weights. After a few begin the workout. Remember, weight has been increased. Do TWO sets. Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.
Wide grip pull ups

Do 3-4 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2 seconds.
Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 5 reps Clean 5 reps Front squat 5 reps Military press 5 reps Back squat 5 reps Good morning 5 reps Use weight from the last sets of day 2 Do THREE complexes

Three sets of 25 with 52.5kg Under 60kg use empty bar for 1st set and add 10kg for the 2nd and 3rd set
Cool down
Day 5
Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. Do THREE sets of 2-3-5 with your new goal weight.

Do 10 reps with a 7 second hold each rep.
Single arm press

Warm up with a few lighter weights. After a few, begin the workout. Remember, weight has been increased Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm. Do THREE sets.
Wide grip pull ups

Do 3-4 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2 seconds.
Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 5 reps Clean 5 reps Front squat 5 reps Military press 5 reps Back squat 5 reps Good morning 5 reps Use weight from the last sets of day 2 Do THREE complexes

If you are 60kg or less these are the weights you will use 30kg x 30 x 2 45kg x 25 If you are between 61 84kg 30kg x 5 45kg x30 52.5kg x30 62.5kg x 15 If you are between 85 -95kg 45kg x 30 52.5kg x 30
62.5kg x 30 Above 95kg 45kg x 30 52.5kg x 30 62.5kg x 30
Cool down
Day 6 (start to include 1 scoop of protein before every workout)

Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. Keep using new goal weight. 1st set 2-3-5-10 (as many as possible up to 10) TWO more sets of 2-3-5

Single arm press

Warm up with a few lighter weights. After a few, begin the workout. Try and stay with the heavier weight Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm. Do THREE sets.
Wide grip pull ups

Do 3-4 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2 seconds. If you are nailing this, use a belt and add 5-10kg to your body and do the 2nd and 3rd set with this on.
Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 5 reps Clean 5 reps Front squat 5 reps Military press 5 reps Back squat 5 reps Good morning 5 reps Use weight from the last sets of day 2 Do FIVE complexes. You can go lighter for the 1st and last set.

We are now going to do 50 squats total. If possible do one set of 50, if not stop before you lose your form, rest and continue. Your goal is to do fewer sets each session If you are 60kg or less these are the weights you will use bar x 10 bar x 10 45kg x 50 If you are between 61 84kg bar x 5 45kg x 10 52.5kg x 10 62.5kg x 50 If you are between 85 -95kg 45kg x 10 52.5kg x 10 62.5kg x 10 Above 95kg 45kg x 10 52.5kg x 10 62.5kg x 50
Cool down
Day 7 (remember 1 scoop of protein before session)

Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. Today goal is to get a MAX double!! TWO reps with as much weight as possible. Use a spotter. DO NOT bounce the bar, NO cheating, NO help. Remember to record your weight

Single arm press

Warm up with a few lighter weights. After a few, begin the workout. Try and stay with the heavier weight Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm. Do TWO sets.
Wide grip pull ups

Do 2 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2 seconds. After 2nd set rest and try and get as many as possible, up to TEN. Record your reps.
Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 5 reps Clean 5 reps Front squat 5 reps Military press 5 reps Back squat 5 reps Good morning 5 reps Start with weight from the last sets of day 2 Do THREE complexes. Increase weight every set

We are now going to do 50 squats total. If possible do one set of 50, if not stop before you lose your form, rest and continue. Your goal is to do fewer sets each session If you are 60kg or less these are the weights you will use bar x 10 bar x 10 45kg x 10 52.5kg x 5 52.5kg x 5 52.5kg x 5 52.5kg x 5 If you are between 61 84kg
bar x 5 45kg x 10 52.5kg x 10 62.5kg x 10 85kg x 5 85kg x 5 85kg x 5 If you are between 85 -95kg 45kg x 10 52.5kg x 10 62.5kg x 10 85kg x 10 95kg x 5 95kg x 5 95kg x 5 Above 95kg 52.5kg x 10 62.5kg x 10 85kg x 10 95kg x 5 95kg x 5 102.5kg x 5 102.5kg x 5
Cool down
Day 8 (add 5g of creatine monohydrate every day to your diet)

Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. Add weight until you are 10kg UNDER your MAX double!! Do FIVE doubles. USE A SPOTTER. Remember to record your weight

Single arm press

Wide grip pull ups

Do 3 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2 seconds. use a belt and add 5-10kg to your body and do the 2nd set with this on.
Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 2 reps Clean 2 reps Front squat 2 reps Military press 2 reps Back squat 2 reps Good morning 2 reps Do FIVE complexes. Increase weight every set. Use the Military press as your guide for adding weight.

We are now going to do 50 squats total. If possible do one set of 50, if not stop before you lose your form, rest and continue. Your goal is to do fewer sets each session If you are 60kg or less these are the weights you will use bar x 10 bar x 10 45kg x 10 52.5kg x 50 If you are between 61 84kg 45kg x 10 62.5kg x 5 85kg x 50 If you are between 85 -95kg
45kg x 10 62.5kg x 5 85kg x 2-3 95 x 50 Above 95kg 62.5kg x 10 85kg x 2-3 95kg x 2-3 102.5kg x 50
Cool down
Day 9
Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. Add weight until you are 10kg UNDER your MAX double!! Do FIVE triples. USE A SPOTTER. Remember to record your weight

Single arm press

Wide grip pull ups

Do 4 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2 seconds. use a belt and add 5-10kg to your body and do the 2nd and 3rd set with this on.
Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 2 reps Clean 2 reps Front squat 2 reps Military press 2 reps Back squat 2 reps Good morning 2 reps Do THREE complexes. Heavy sets. Use the weight you finished with the last time
We are now going to do 50 squats total. If possible do one set of 50, if not stop before you lose your form, rest and continue. Your goal is to do fewer sets each session If you are 60kg or less these are the weights you will use bar x 10 bar x 10 45kg x 10 62.5kg x 5 62.5kg x 5 62.5kg x as many as, up to 20 If you are between 61 84kg Bar x 5 45kg x 10 62.5kg x 10 85kg x 5 85kg x 5 85kg x as many as, up to 20 If you are between 85 -95kg 45kg x 10 62.5kg x 10 85kg x 10 95 x 5 95 x as many as, up to 20 Above 95kg 62.5kg x 10 85kg x 10 95kg x 5 102.5 x 5
102.5 x as many as, up to 20
Cool down
Day 10( have a 2 scoop protein shake as soon as you get up)
Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. Using weight from the last workout do TWO sets of 2-3-5

Single arm press

Wide grip pull ups
Do 5 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2 seconds.
Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 2 reps Clean 2 reps Front squat 2 reps Military press 2 reps Back squat 2 reps Good morning 2 reps Do FIVE complexes. Heavy sets. Use the weight you finished with the last time
We are now going to do 50 squats total. If possible do one set of 50, if not stop before you lose your form, rest and continue. Your goal is to do fewer sets each session If you are 60kg or less these are the weights you will use bar x 10 bar x 10 45kg x 10 62.5kg x 50 If you are between 61 84kg Bar x 5 62.5kg x 5 62.5kg x 10 85kg x 50 If you are between 85 -95kg 45kg x 10 62.5kg x 5 85kg x 10 95 x 50 Above 95kg 62.5kg x 10 85kg x 2-3 95kg x 10 102.5 x 50
Cool down
Day 11
Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. MAX DOUBLE!! Use a spotter and aim for TWO clean reps. NO bouncing the bar, NO help, NO cheating

Single arm press

Wide grip pull ups

Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 5 reps Clean 5 reps Front squat 5 reps Military press 5 reps Back squat 5 reps Good morning 5 reps Start with a lighter weight on 1st set and try to match last workouts weight on the last set. Do THREE sets

Your goal is to get as many reps on the 1st set of the to the 50 section. RECORD your rep number If you are 60kg or less these are the weights you will use bar x 10 bar x 10 45kg x 10 62.5kg x 50 If you are between 61 84kg Bar x 5 62.5kg x 5 62.5kg x 10 85kg x 50
If you are between 85 -95kg 45kg x 10 62.5kg x 5 85kg x 10 95 x 50 Above 95kg 62.5kg x 10 85kg x 2-3 95kg x 10 102.5 x 50
Cool down
Day 12
Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. Take 10kg pounds off your max double and do FIVE sets of doubles

Single arm press

Wide grip pull ups

Do 1 set of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2 seconds. use a belt and add 5-10kg to your body and do up to 10 reps.
Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 3 reps Clean 3 reps Front squat 3 reps Military press 3 reps Back squat 3 reps Good morning 3 reps Use the same heaviest weight from last time. Do THREE sets

Your goal is to try and get one set of 50. RECORD your rep number If you are 60kg or less these are the weights you will use bar x 10 bar x 10 45kg x 10 52.5kg x 50 If you are between 61 84kg Bar x 5 62.5kg x 5 62.5kg x 10 62.5kg x 50 If you are between 85 -95kg 45kg x 10 62.5kg x 5 85kg x 50 Above 95kg 62.5kg x 10 85kg x 2-3 95kg x 50
Cool down
Day 13
Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. Add weight until you are 10kg UNDER your MAX double!! Do FIVE triples. USE A SPOTTER. Remember to record your weight

Single arm press

Wide grip pull ups

Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 2 reps Clean 2 reps Front squat 2 reps Military press 2 reps Back squat 2 reps Good morning 2 reps With the heaviest weight you have used, do 5 sets

Your goal is to try and get one set of 50. RECORD your rep number If you are 60kg or less these are the weights you will use bar x 10 bar x 10 45kg x 5 52.5kg x 3 62.5kg x 10 52.5kg x as many as, up to 20 If you are between 61 84kg Bar x 5 62.5kg x 5 62.5kg x 3 85kg x 10
62.5kg x 50 If you are between 85 -95kg 45kg x 5 62.5kg x 5 85kg x 3 95kg x 10 85kg x 50 Above 95kg 62.5kg x 10 85kg x 2-3 95kg x 2-3 102.5 x 10 95 x as many as, up to 20
Cool down
Day 14
Warm up
Bench press
Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight you used for your last workout and perform the following. Option of a 1 REP MAX or TWO sets of 2-3-5 with the heaviest weight worked with last time Remember to record your weight

Do up to 10 reps with a 10 second hold each rep.
Single arm press

Wide grip pull ups

Do 2 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2 seconds.
Plank
Complex
THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS COMPLETE!! Row 2 reps Clean 2 reps Front squat 2 reps Military press 2 reps Back squat 2 reps Good morning 2 reps Easy day. A decent weight and THREE sets

Your goal is 50 reps with body weight. RECORD your rep number If you are 60kg or less these are the weights you will use bar x 10 45kg x 3 52.5kg x 3 62.5kg x 50 If you are between 61 84kg Bar x 5 62.5kg x 5 62.5kg x 3 85kg x 50 If you are between 85 -95kg 45kg x 10 62.5kg x 5 85kg x 3 95kg x 50
Above 95kg 62.5kg x 10 85kg x 2-3 95kg x 2-3 102.5 x 50
Cool down
Eating to bulk up
The most important thing about bulking up is eating. Being consistent is the key. Consistent eating, consistent training. You have to eat more calories than you burning to put on muscle. But this does not mean you have permission to eat anything and everything. Make sure your choice of calories are GOOD calories not just any calories, especially good sources of protein. You need to eat about 2 grams of protein per kg of bodyweight and you want to eat six meals a day with protein in every meal. These don't have to be 6 big meals it can be 3 meals and 3 snacks.
An example of a days eating could look like this:
8am. Protein smoothie with porridge oats and fruit

1.5 scoops (30g) protein, 80/100g oats (1 coffee mug full). Handful of blueberries or 1 banana. Blended as a smoothie. Pint of water
This breakfast replenishes low blood sugar levels and the reduced stores of energy u naturally experience in the mornings because of sleep. The oats are a good source of slow release carbs. The fruit is a carb hit and the protein is feeding the muscles to grow.
10.30am.
2 handfuls of nuts (almonds/walnuts/brazil nuts) 1 Apple
Mid-morning is an ideal time to consume protein and good fats from nuts in order for your muscles to recover and grow. The apple gives you another carb boost, with slow release fruit sugar so that your blood sugars don't rise and fall too quickly.
1pm.
Tuna in a wholemeal bagel with tomato and salad.
Tuna is an excellent source of protein. Wholemeal bread is a good source of fibre for the digestion of the nutrients in your diet, include spinach, tomato and egg in the salad and if you want a light drizzling of extra virgin olive oil.
4/5pm.
Chicken, brown rice and broccoli.

The brown rice provides quality slow release carbs and another dose of fibre, while the chicken is another high quality source of protein. The darker green your veg the better, broccoli/spinach gives you a shot of vitamins and minerals to boost your immune system which can get run down with regular exercise.
7/8pm.
Protein shake and grapefruit. (post workout) 2 scoops (40g)
You need to consume protein ASAP after your last rep in training. You have a 30 minute window to feed the muscles with protein and carbs. This is crucial for growth and repair. The quickest and easiest way is with a protein shake and some fruit.
10/11pm.
300g of low fat cottage cheese.
This is a top quality slow release protein source that feeds your muscles through the night while you sleep so the muscles repair and grow.
Another days eating could be like this:

Breakfast: 3 egg omelette with spinach and tomato some pieces of fruit like a banana and grapefruit. Pint of water. Snack: protein shake (1.5 scoops) 1 apple. Lunch: brown rice/baked potato, chicken and veg. Snack: protein shake and some nuts an apple. Dinner: piece of salmon, sweet potato and broccoli. Snack: protein shake with skimmed milk and a spoonful of peanut butter. Essential items required every day. * 1000mg vit c tablets * Desert spoon of high strength cod liver oil 3 times a day before food (not capsules) * Tea spoon of flaxseed oil 2 times a day before food.
Useful information
To get an approximate idea of how many calories you should be eating, multiply your body weight in pounds by 20. 1 stone is 14pounds or 6.35kg.
For example a 12 stone man/168pnds/76kg would need to consume approx. 3360calories a day. (This is not an exact equation and may need to be adjusted as the diet goes on. Remember the goal is to put on lean muscle mass, not just weight!! Anyone can put on weight!!) Use your hand as a way of measuring your food portions .e.g chicken the size of your palm and a portion of rice/sweet potato the size of your fist. Eat as much veg as you like. When cooking use extra virgin olive oil and try not to use much sauces. Drink a pint of water with every meal/snack Another snack that tastes great and is easy to make and carry around is a peanut butter and jam sandwich. As long as some rules are followed. The bread has to be a high fibre, wholegrain bread. The peanut butter has to be a healthy low sugar peanut butter. The jam should be low sugar. You can train as much as you want but if youre not eating enough of the right foods you wont grow. Good luck.
Shopping list
Chicken Turkey Grass fed Bison White fish Shellfish Canned tuna Salmon Mackerel Eggs Salad greens Veg (frozen or fresh) Lemons & limes to sweeten drinks, squeeze on fish & salads Herbs & spices Olive oil (extra virgin) In season fruit HIGH FIBRE bread Low sugar/organic peanut butter Low sugar jelly Beans (pinto, black, white) High strength cod liver OIL (no capsules) Quality creatine powder High quality protein power (remember if it tastes great, it probably full of sugar & sweeteners)

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Europa Tool Yard, Springbank Industrial Estate, Pembroke Loop Road, Poleglass, Belfast, BT17 0QL

Contact: Pol Murray: 07872018029 or Liam Shannon: 07843823032

FIGHT ACADEMY IRELAND

Inverted row with a static hold

Single arm press

Wide grip pull ups

High rep back squats

Inverted row with a static hold

Single arm press

Wide grip pull ups

High rep back squats

Day 2 (start drinking a protein shake every night before bed)

Inverted row with a static hold

Single arm press

Wide grip pull ups

High-repetition back squats

Inverted row with a static hold

Single arm press

Wide grip pull ups

High-repetition back squats

Inverted row with a static hold

Single arm press

Wide grip pull ups

High-repetition back squats

Inverted row with a static hold

Single arm press

Wide grip pull ups

High-repetition back squats

62.5kg x 30 Above 95kg 45kg x 30 52.5kg x 30 62.5kg x 30

Day 6 (start to include 1 scoop of protein before every workout)

Inverted row with a static hold

Single arm press

Wide grip pull ups

High-repetition back squats

Day 7 (remember 1 scoop of protein before session)

Inverted row with a static hold

Single arm press

Wide grip pull ups

High-repetition back squats

Day 8 (add 5g of creatine monohydrate every day to your diet)

Inverted row with a static hold

Single arm press

Wide grip pull ups

High-repetition back squats

Inverted row with a static hold

Single arm press

Wide grip pull ups

High-repetition back squats

102.5 x as many as, up to 20

Inverted row with a static hold

Single arm press

Wide grip pull ups

High-repetition back squats

Inverted row with a static hold

Single arm press

Wide grip pull ups

High-repetition back squats

Inverted row with a static hold

Single arm press

Wide grip pull ups

High-repetition back squats

Follow instructions for warm up

Inverted row with a static hold

Single arm press