PT 06.

2015

CONTENTS

TRANSFORM
YOURSELF

Three real guys have done the hard work.

Now its your turn. Pick your body goal,
use their workouts and recipes and start
your own 10-week metamorphosis

06
23

39

08
18
P
34
P

DROP 5KG AND GET

FITTER THAN EVER
If youre too busy or tired to train, new
dad Jamie wold like a quiet word. His
programme shifted 5kg of body fat
and fixed his desk-bound body for life.

JAMIES WORKOUT
METABOLISM MEALS
ESSENTIAL KIT

ALL YOU NEED TO

CRUSH BODY FAT

MENSHEALTH.CO.UK

If your progress has levelled out,

Jamess plan will spark new growth
and carve definition. Be more than
just beach ready; be picture-perfect.

JAMESS WORKOUT
ELITE NUTRITION
SUPPLEMENT GUIDE

FOCUS ON STRENGTH
TO RAISE YOUR GAME

GO FROM GYM ZERO

TO BIG-LIFT HERO

BUILD COVER-MODEL
MUSCLE IN 10 WEEKS

24
32
P
50
P

ADD SIZE & SCULPT A

6-PACK FOR SUMMER
At 6ft 3in and 12st, Dan was a string
bean. Heavy lifting saw him muscle
up while halving his skinny fat for
a solid shape with abs to match.

DANS WORKOUT
BULK-UP COOKING
TRADE SECRETS

40
48
P
54
P

MENS HEALTH 5

06.2015
JAMES FISHER. 25. SALES EXECUTIVE

THE COVER MODEL

TRAINING PLAN

James has always followed a strict diet of regular workouts

with a side of rather abby bro science. But with some
proper guidance he was able to see more impressive gains

.
it.
h
was

.C

t
r
o

n t

Handstand push-ups
were a big shock for
a bench press and
bicep curl guy

ha

e ing m
ee

BEFORE

l
,

AFTER

-t
o
e

WEIGHT 78.5KG
LEAN MASS 72KG
BODY FAT 11.9%
ARMS 32CM (12.5)
CHEST 100CM (39)
WAIST 80.5CM (31.5)

WEIGHT 81KG
LEAN MASS 74KG
BODY FAT 5.1%
ARMS 34CM (13.5)
CHEST 105CM (41)
WAIST 78.5CM (30)

t,

BURN 7% BODY FAT

BODY FAT

WAS
11.9%

NOW
5.1%

THE TRAINER
EXPERIENCE Rich Tidmarshs high-

octane workouts get UFC and

rugby athletes punching above
their weight. Now, its your turn
CONTACT @RichTidmarsh

r4reach.com, info@r4reach.com

06.2015
ADDED

2.5KG
WEIGHT

LOWER BODY STRENGTH

FUNCTIONAL
LEG PRIMER

YOUR PL AN

Start your transformation from the

bottom up. Your rst workout fuses
two single lifts for strength with
a tough superset nisher. Once
you have the technique down, up
the weight. It should be an extreme
challenge, says Tidmarsh. A cover
model body dont come easy
DO THIS ON
MONDAYS

TAKES
30 MINUTES
LEVEL
HARD

BURN 7% BODY FAT WORKOUT 1

WORKOUT PHOTOGRAPHY: PHIL HAYNES | MODEL: LEE PHILLIPS AT APM MODELS | STYLIST: SHARON AGRICOLE | GROOMING: SUSANA MOTA

B
SQUAT
01 \BACK
5 SETS OF 8 REPS, 90SEC REST

SPLIT SQUAT
02 \BULGARIAN
5 SETS OF 6 REPS, 60SEC REST

Squats hit your largest muscle groups, triggering

growth while simultaneously torching calories.
Rest the barbell across the fleshy part of your
shoulders (A); keep your back straight throughout
the movement. Bend at the hips and knees to lower
(B), then thrust through your hips to stand again.

Pick up a pair of dumbbells and head for the bench.

Begin with your right foot resting on top, about 2ft
behind you (A). The higher your foot is elevated, the
tougher this will be. Bend your left knee and flex at
the hips until the right knee brushes the floor (B),
then drive up to return. Yes, its supposed to burn.

A
A
SUPERSET

MARCH
03 \SLED
3 SETS OF 40M

VEST LUNGE
04 \WEIGHTED
3 SETS OF 10 REPS

Next up, a leg-burner straight off the training

grounds of elite rugby. Get in a deep, sprint-start
stance with the sled held at arms length (A). Drive
hard with your legs (B) to push the sled for about
40 metres. Use enough weight so that your stride is
long and slow. Head to the next move without rest.

Strap on a vest and stand tall, arms crossed in

front of you (A). Step forward with your left leg,
flexing slightly at the hips and knee (B). Drive
through the heel of the front foot to return to the
start, then switch legs. Rest 2min then repeat
the superset. Perform 3 sets in total.

MENSHEALTH.CO.UK

MENS HEALTH 9

PT 06.2015

UPPER BODY #1

PUSH YOUR
OWN LIMITS

YOUR PL AN

Sure, this session is going to get

your chest and arms pumped. But
the mixture of gymnastics, primal
movements and barbell work gives
you better shape and strength than
just another day on the bench.
Warm up with some light dumbbell
snatches to get yourself prepped
DO THIS ON
TUESDAYS

TAKES
35 MINUTES
LEVEL
HARD

HANDSTAND
01 \WALL
3 SETS OF MAX REPS, 60SEC REST
Lend your shoulder workout a new perspective
with this gymnastics move. Hands 8-10in from
a wall, kick up into a handstand, heels touching the
wall (A). With your core braced, lower until your
head touches the floor (B). Drive up through
the shoulders until your arms are fully extended.
If its tough at first, recruit a spotter to help.

BARBELL
02
\
PUSH PRESS
6 SETS OF 5 REPS,
Begin with the barbell
resting across your
upper chest, knees
slightly bent, grip
a little wider than
shoulder-width (A).
Drive up explosively
through your legs
and shoulders to push
the barbell overhead,
straightening your
knees (B). Lower
the bar back to your
shoulders and dip your
knees again to set up
for the next big push.

10 MENS HEALTH

MENSHEALTH.CO.UK

WORKOUT: SHORTS TOPMAN.COM; NIKE ROSHE FLYKNITS OFFICE.CO.UK

90 SEC REST

ADDED

20CM
TO SHOULDERS
LOST

2.1CM
FROM WAIST

A
A

B
B

CRAWL
03 \KOMODO
5 SETS OF 44M, 60SEC

DIP
04 \WEIGHTED
5 SETS OF 8 REPS, 60SEC

Enter the dragon. Youll need to clear some space

for this move. Begin in the press-up position body
forming a straight line from head to heels, then
move your left hand forward and simultaneously
draw your right knee to your elbow (A). Swap to
crawl forward and keep your chest low (B).

Strap on the vest, or use a dip belt with a weight

plate. Set the Olympic rings at waist height
and start with your arms locked out (A). Slowly
lower your torso until your elbows are at 90
degrees (B). Exhale as you push up and look
forward to tomorrows rest day.

MENSHEALTH.CO.UK

MENS HEALTH 11

06.2015
WANT ARMS LIKE
JAMESS? STEP
UP TO THE BAR

UPPER BODY #2

PULLING FOR
PERFECTION

YOUR PL AN

This workout is all about quality

over quantity. And theres not
a bicep curl in sight. James
used to spend more time on curls
than deadlifts, says Tidmarsh.
Its a gym crime. Start with
another animal movement to warm
up. Then get ready to lift big
DO THIS ON
THURSDAYS

TAKES
40 MINUTES
LEVEL
MED

ADDED

04CM
TO QUADS

BURN 7% BODY FAT WORKOUT 3

GRAB
01 \CRAB
3 SETS OF 3 REPS, 30SEC REST

DEADLIFT
02 \BARBELL
5 SETS OF 8 REPS, 60SEC REST

Sure, this looks weird, but its a unique, one-step

warm-up, opening up your hips, back and shoulders.
Start with both feet on the floor, knees bent and
bodyweight on one arm behind you (A). Reach up
and right over your head as far as possible with your
free arm (B). Do your reps, rest and move on.

An old-school compound move that both builds

size and torches fat with equal intensity. Bend to
grip the bar, arms straight and back neutral (A).
Drop your hips so your backside is close to the
floor, then lift the bar, keeping it close to your body
and thrusting until youre standing tall (B).

B
B

PARALLETTES WOLVERSON-FITNESS.CO.UK

CHIN-UP
03 \WEIGHTED
5 SETS OF 6 REPS, 90SEC REST

04 \TOES-TO-BAR
6 SETS OF 5 REPS, 60SEC REST

Grab that vest again and square up to the chin-up

bar. Hold the bar with an underhand grip, palms
facing behind you (A). Squeeze your lats and
biceps to pull your body upward until your chin is
level with or just clears the bar (B). Lower yourself
slowly with control. This one is going to hurt.

Cover model six-packs arent made on the mats.

Grab a high horizontal bar with palms forward.
Begin in a dead hang (A), then lift your thighs
toward your chest and swing your toes up,
keeping your legs straight (B). When your toes
tap the bar, slowly lower. See you on Saturday.

MENSHEALTH.CO.UK

MENS HEALTH 13

BURN 7% BODY FAT WORKOUT 4

PT 06.2015

FULL BODY

THE FINAL
FRONTIER

YOUR PL AN

Tidmarsh put James through the

same full-body conditioning as the
UFC ghters he trains. After a 3min
blast on the rower and a foam roll,
do the moves in a circuit; rest
60sec. Repeat 8 times. If youre
not on the oor, youre doing it
wrong, he says. Deep breath...
DO THIS ON
SATURDAYS

TAKES
40 MINUTES
LEVEL
HARD

START
HERE

BALL SLAM
01 \MEDICINE
8 REPS, 8 CIRCUITS
Smash through lingering fatigue with your first
move. Grab a med ball and press it overhead (A),
then use as much power as possible to slam it down
(B). Follow the path of the ball with your body and
bend at the hips to drop into a squat and catch it on
its first bounce. Roll straight into the next rep.

ADDED

2KG

B
A

LEAN MASS

L-SIT
02 \BAR
HOLD TO FAILURE, 8 CIRCUITS
Well let you take a seat for this one; just dont get
comfy. Position your hands on two bars or boxes,
arms straight (A). Lift your legs out in front of you
(B). This is a small movement with a big impact,
honing your hip flexors and lower back: areas you
would overlook without cover model know-how.
MENS HEALTH 15

PT 06.2015

BURN 7% BODY FAT WORKOUT 4

ROMANIAN
03
\
DEADLIFT
8 REPS, 8 CIRCUITS
Set the bar in a rack at
waist height and take
hold. Lower the bar to
the floor by bending
at the hips. Allow a
slight knee bend but
hold your waist straight
so your back is parallel
to the floor (A). Keep
your shoulders back to
avoid rounding them
and brace your core.
Extend at the hips,
pulling your shoulders
back to return to the
start position (B).

A
B

END
HERE

A
B

SWING
04 \KETTLEBELL
8 REPS, 8 CIRCUITS

JUMP
05 \BROAD
6 REPS, 8 CIRCUITS

Its the arch nemesis of fat, so theres no surprise

the kettlebell makes an appearance here. Hold the
weight with straight arms between your legs and
bend forward at the hips until you feel a stretch in
your hams (A). Thrust your hips so the bell swings
out like a pendulum (B). Dont be tempted to squat
as you swing back or use your arms to cheat.

Still standing? Plyometric moves dont just torch

calories, they improve stamina for a body that goes
as well as shows. Begin with your feet just past
shoulder width. Drop into a squat and swing your
arms back (A). Use your arms to propel yourself up
and forward as far as you can (B). Now take your
60 sec rest. Eight circuits in total and youre done.

MENSHEALTH.CO.UK

MENS HEALTH 17

PT 06.2015

FAST FUEL FOR

LASER-CUT ABS
When youre gunning for denition, precision
is the name of the game. The nutritionists at
Fresh Fitness Food provided tailored meals to
help James lose fat, not energy or his mind

Lean Mans Greens,

Eggs & Ham
Scramble three eggs
with spinach and serve it
up with gammon, grilled
tomatoes, portobellos
and a splash of Tabasco.
Think if it as your notso-greasy spoon.
440kcal, 50g protein,
29g carbs, 13g fat

CYCLING PLAN
Alternating highand low-carb days
gave James the
energy to train
while lowering his
fat percentage
Caspar Rose, chef at
Fresh Fitness Food

MEAL TWO
Great Balls Of Firepower
Sate a sweet tooth, without provoking
the wrath of your PT, by making a postgym treat that packs protein aplenty

INGREDIENTS

TIME TO MAKE

MAKES 12

10 minutes

Crushed hazelnuts,
small handful
Chocolate whey
powder, 7 scoops
Raw almonds,
100g, ground
Coconut, 100g,
ground
Raw cacao, 15g
Maple syrup, splash
Vanilla essence,
a few drops
Coconut milk, cup

LEVEL

EASY
NUTRITIONAL
VALUES
(for 3 balls)

385 kcal
27g protein
12g carbs
26g fat

METHOD
Place half the crushed nuts to one side,
then combine the other ingredients in
a bowl. Slowly add the coconut milk to
form a thick dough. Syrup outstrips
sugar as a sweetener, offering a range
of body-repairing antioxidants.
Pop the mix in the fridge. When its
cooled, mould it into balls; wetting your
hands a little will help.
Roll the protein balls in the rest of the
hazelnuts. Chill until the next workout
you and the snacks, we mean.

WORDS: SCARLETT WRENCH

UNIVERSITY OF ICELAND, REYKJAVIK

MEAL ONE

FIND COD
WITH 1.5G FAT PER 22G
PROTEIN, ITS NO WONDER
STUDIES SHOW COD
TRIGGERS A SURGE
IN WEIGHTLOSS

MENSHEALTH.CO.UK

NUTRITION FOR DEFINITION

MEAL THREE
Low-Carb Thai Fishcakes
Because you deserve more than just
chicken and greens. This meal will help
you cut fat, recover quicker and is sure
to appease your inner gourmande

INGREDIENTS

TIME TO MAKE

MEAL FOUR

SERVES ONE

20 minutes

Lamb Meatballs
& Chilli Slaw
Keep it clean and simple:
minced lamb, egg white,
spice. Brown the meat
in a frying pan. Skip the
mayo and dress your
slaw in lemon juice and
white wine vinegar.
285kcal, 35g protein,
15g carbs, 9.5g fat

For the cakes

Cod, 100g, diced
Shallots, 1tsp,
chopped
Crushed ginger,
garlic and lime
zest, pinch of each
An egg white
Fish sauce, splash
For the salad
Bamboo shoots,
cup, tinned
Fresh bean
shoots, handful
Chinese cabbage,
handful
Carrot, , grated
Fresh mint and
coriander
Sesame oil, splash

LEVEL

MED
NUTRITIONAL
VALUE

300 kcal
31g protein
16g carbs
12g fat

METHOD

PHOTOGRAPHY: DAN MATTHEWS

FOOD STYLIST: JACK SARGESON

While carbs arent verboten when

getting lean, you dont need any potato
or flour to give this dish some bulk.
Pulse the fishcake ingredients in a food
processor, then form into two patties.
Dont be stingy with the ginger: its
proven to reduce muscle soreness by
up to 25%. Sear the fishcakes for a few
minutes each side in a non-stick pan.
Mix the salad ingredients and dress in
the oil, adding another splash of fish
sauce. Eat shoots and leave satisfied.

WHAM BAM
LIVEN UP YOUR SALAD
WITH BAMBOO SHOOTS.
THEYRE A TOP SOURCE
OF FAT-CULLING ZINC
AND MANGANESE

MEAL FIVE
Low-Fat Chilli Con
Carne & Black Rice
Blot your beef mince
with a paper towel after
cooking to soak up fat,
then season with cumin,
chilli and paprika. Serve
it with antioxidant-rich
wild black rice. Enjoy.
590kcal, 51g protein,
67g carbs, 13g fat

WELL SEASONED
GGoing heavy on
the spices and
seasonings meant
that I rarely felt
prived. Well,
riday night pub
sessions excepted
James Fisher

MENSHEALTH.CO.UK

MENS HEALTH 19

06.2015

DROP 5KG FOR SUMMER

JAMIE SAGE. 34. ART DIRECTOR

W
I

THE GUT FATHER

New dad Jamie was fresh to the gym, too. But

smart training with lighter weights saw him
drop 5kg and prep his body in time for duty

W
i

e
,

BEFORE

AFTER

THE TRAINER
WEIGHT 87KG
LEAN MASS 70KG
BODY FAT 19.1%
ARMS 29.5CM (11.5)
CHEST 91.5CM (36)
WAIST 91CM (36)

WEIGHT 82KG
LEAN MASS 74KG
BODY FAT 8.9%
ARMS 32.5CM (13)
CHEST 94CM (37)
WAIST 79CM (31)

EXPERIENCE With 10 years

experience, master-level PT James
Hardy is used to busy men with
excuses. Jamie had no chance
CONTACT james@livefit.co.uk
@lovelifelivefit, livefit.co.uk

06.2015

SIX-PACK CIRCUIT

PRIME YOUR
ABDOMINALS

BODY FAT

WAS
19.1%

YOUR PL AN

A six-pack is never just for show.

Hardys quick-re abs session was
designed to hit Jamies core from
every angle, using heavy stuff to
build muscle and lighter stuff to
protect his body against injury
DO THIS ON
MONDAYS &
SATURDAYS

NOW
8.9%

TAKES
40 MINUTES
LEVEL
EASY

ADDED

4.2KG
LEAN MASS

DROP 5KG FOR SUMMER WORKOUT 1

B
B

CABLE TWIST
01 \RUSSIAN
4 SETS OF 12 REPS, 60SEC REST

02 \AB4 SETSROLLOUT
OF 12 REPS, 60SEC REST

Begin your six-pack assault by setting the cable

machine at chest height. Grab the attachment with
both hands and stand about one foot to its side (A).
Keeping your arms straight, twist your upper body
away (B). Aim for a quarter rotation to maximise
engagement of your core and obliques.

Keeping your abs under constant tension ramps

up the benefit. Kneel on the floor with a barbell in
front of you. Grab it with a shoulder-width overhand
grip (A) and, with your arms straight, roll it as far as
you can with a straight back (B). To complete the
move, reverse the process. Its going to hurt a bit.

A
B

SIDE PLANK
03 \TWISTING
4 SETS OF 12 REPS, 60SEC REST

SIT-UP
04 \ARCHER
4 SETS OF 12 REPS, 60SEC REST

This move sears the flab around your obliques. Prop

yourself up on your left elbow (directly under your
shoulder) and brace your core so your body forms
a straight line (A). Twist your upper body to the
left so that your right elbow brushes the floor, then
hold for a second (B). Return and repeat.

This is harder than it looks and will finish off your

core before your rest day. Start with you back
at 45 degrees to the floor, knees slightly bent
and arms straight in front of you (A). Now reach
back with your right elbow as far as you can (B).
Return to the start and alternate arms each rep.

MENSHEALTH.CO.UK

MENS HEALTH 25

PT 06.2015
LOWER-BODY LIFTS

HEAVY DUTY
FAT BURNING

12CM

YOUR PL AN

If youre new to the gym or a

novice on the oor, harnessing the
muscles in your legs is the surest
wat to strip away fat. Youre
going to get through some serious
work, but this workout takes the
strain off the traditionally weaker
areas of your body, says Hardy.
Send your body fat packing
DO THIS ON
WEDNESDAYS

TAKES
35 MINUTES
LEVEL
EASY

A
B

B
SQUAT
01 \GOBLET
4 SETS OF 12-15 REPS, 60SEC REST

DEADLIFT
02 \SUMO
4 SETS OF 12-15 REPS, 60SEC REST

Hold a kettlebell at your collarbones. Set your feet

at shoulder-width, with toes slightly outward (A).
Keeping your weight on your heels, push your hips
back and towards the floor, lowering until your
hamstrings touch your calves (B). Drive your hips
forward to return to the start position.

Step up to a loaded barbell and take a wide stance,

with bent knees and feet almost touching the
plates. Taking a close grip on the bar (A), inhale
before driving through your heels to extend your
legs, thrusting your hips (B) as the bar passes your
knees. Slowly lower the bar to the floor. Thats one.

26 MENS HEALTH

MENSHEALTH.CO.UK

03CM
P

B
A

LUNGE
03 \WALKING
4 SETS OF 12-15 REPS, 60SEC REST

SNATCH
04 \ONE-ARM
4 SETS OF 15 REPS, 60SEC

Your glutes are the biggest muscle groups youve

got use this move to make them your engine room
for fat burning. Stand with a pair of dumbbells at
your sides (A) and take a step forward with your left
leg, bending at the knee until your left knee almost
touches the floor (B). Swap sides each rep.

Crouch down and hold a kettlebell between your

legs (A). Pushing from your hips, swing the weight
forward and up. When the weight reaches shoulder
height, rotate your hand and punch the kettlebell
overhead, locking your arm out, core braced (B).
Switch sides when your set is done and repeat.

MENSHEALTH.CO.UK

MENS HEALTH 27

PT 06.2015
UPPER-BODY CIRCUITS

5 MOVES FOR
XL MUSCLE

DO THIS ON
FRIDAYS

PRESS-UP
01 \TRICEP
8-10 REPS, 4 CIRCUITS
A narrower press-up hand position will help build
strength in your arms. Begin by supporting your
upper body weight on outstretched arms (A), with
your body forming a straight line from head to heel.
Lower until your chest almost touches the floor (B),
then explode upwards to the starting position.

TAKES
30 MINUTES
LEVEL
MEDIUM

TRI SET

B
CABLE TRI EXTENSION
02 \OVERHEAD
4-6 REPS, 4 CIRCUITS

PRESS
03 \DUMBBELL
4-6 REPS, 4 CIRCUITS

Move straight onto this move and say an overdue

goodbye to excess arm fat. Facing away from the
pulley station, take hold of the attachment with
both hands (A) and extend your arms above your
head. When your triceps are stretched (B), squeeze
them to extend your arms, then return to the start.

Lie back on a flat bench with a dumbbell in each

hand, held at the sides of your chest, palms facing
forward (A). Exhale as you squeeze your chest
muscles together, extending your arms until both
dumbbells touch (B). Lower the weights slowly for
beach-ready pecs. Rest; start the circuit again.

28 MENS HEALTH

MENSHEALTH.CO.UK

STYLIST: SHARON AGRICOLE | GROOMING: SUSANA MOTA | SHORTTS NIKE.CCOM, NIKE AIR MAX TAVAS ESSENTIALS SCHUH.COM

YOUR PL AN

This nal session is going to

push you to your limits. But the
reward is a beach-body workout
that hits your chest and arms hard
for results that come fast (if
not easy). Perform the rst three
moves as a circuit; rest 90sec
before doing the same with the
two exercises over the page

DROP 5KG FOR SUMMER WORKOUT 3

2.5CM

5.1KG

PT 06.2015

DROP 5KG FOR SUMMER WORKOUT 3

WORKOUT PHOTOGRAPHY: PHIL HAYNES | MODEL: LEE PHILLIPS AT APM MODELS | STYLIST: SHARON AGRICOLE | GROOMING: SUSANA MOTA | SHORTS TOPMAN.COM, NIKE ROCHE TRAINERS OFFICE.CO.UK

DECLINE
04
\
CABLE FLY
8-10 REPS, 4 CIRCUITS

A superset to finish.
Attach a band behind
a declined bench and
hold in each hand.
Keeping your elbows
slightly bent (A), pull
the cables together
in front of your face,
maintaining the original
tension (B). Allow the
cables to return slowly
to the starting position
by keeping your chest
engaged. Now, do it
again. And again.

SUPERSET

PULL
05
\
OVER
8-10 REPS, 4 CIRCUITS
Your final move brings
your range of stabiliser
muscles into play while
working your pecs.
Lie on a flat bench,
holding a dumbbell at
arms length behind
your head (A). Keeping
both arms straight,
slowly bring the weight
over your head. Hold
for a second when you
reach the top (B). The
burn is good. Now hit
the showers.

MENSHEALTH.CO.UK

MENS HEALTH 31

PT 06.2015

FUEL TO BURN,
TASTE TO SAVOUR
Jamie was weight training and dieting at the
same time, so chef Caspar Rose ensured these
meals maintained his calorie decit but kept
the protein levels high to retain muscle mass

MEAL ONE
Smoked Salmon
& Scrambled Eggs
Cut a few calories by
losing the yolks if its
a rest day; add spinach,
tomatoes and basil foor
extra antioxidants.
Breakfast, perfected.
305kcal, 28g protein
n,
7g carbs, 19g fat

MORE IS MORE
We met all Jamies
micronutritional
requirements by
providing him
with ve high-bre
meals full of
fresh vegetables
Caspar Rose

32 MENS HEALTH

Cajun Swordfish
& Balsamic Veg
Rub a large fish steak
with lime zest, spices
and coconut oil, then
cook it on a griddle
or barbecue British
summer permitting.
270kcal, 43g protein,
10g carbs, 6g fat

MEAL FOUR

MEAL TWO
Bar-Raising Spirulina
Protein Balls
Dont pay over the odds for chocolatecoated whey; these pack all the aminos
you need with extra superfood kudos

INGREDIENTS

TIME TO MAKE

SERVES SIX

35 minutes

Ground coconut,
1 cup
Ground almond,
1 cup
Vanilla whey, 1 cup
Spirulina powder,
5tsp
Beans of
a vanilla pod
Almond butter,
heaped tsp
Maple syrup,
big splash
Coconut milk, 1 cup

MEAL THREE

Lean Turkey Bolognese

& Spaghetti
Blunt any blood sugar
spikes by spiralising
squash and courgette to
make your spaghetti.
Flavour with salt, pepper
and basil leaves.
395kcal, 39g protein,
20g carbs, 18g fat

LEVEL

EASY
NUTRITIONAL
VALUE

330 kcal
21g protein
11g carbs
23g fat

METHOD
Mix up the dry ingredients, then
gradually add the nut butter, syrup and
coconut milk to form a paste. If youre
tempted to skip the spirulina, rem
mind
yourself that the ocean algae is 65%
protein and rich in iron and B vitamins.
And that you wont really taste it.
Pop the bowl in the fridge for 30m
min,
then flatten the mix outt with yourr hands.
Cut it into bars. Share the recipe with
your training partners or allow
w thee PED
rumours to spread like wildfire.

GRAB A CAB
INDOLE-3-CARBINOL,
A CHEMICAL FOUND IN
CABBAGE, SUPPRESSES
YOUR FAT-STORING
HORMONES

SLIM-DOWN FEASTS

VEG OUT
STAG DO

At rst I thought
cutting back on
carbs would suck
the fun out meals,
but now Ill take
courgetti over
pasta any day

PACKED WITH IRON AND

B VITAMINS, DEER WILL
CHASE OFF COLDS AND
FATIGUE WHEN YOURE
TRAINING HARD

Jamie Sage

MEAL FIVE
Fat-Chasing Venison
Burgers & Purple Slaw
When the fares this good, who needs
cheat days? This energising dinner will
recharge your body for a new session

INGREDIENTS

TIME TO MAKE

SERVES ONE

25 minutes

For the burgers

Lean venison
mince, 100g
Dijon mustard, 1tsp
Tomato paste, 1tsp
Garlic, 1tsp, crushed
Dried thyme, pinch
For the salad
Red cabbage, chunk
Purple carrot,
Red onion,
Red wine vinegar,
splash

LEVEL

MED
NUTRITIONAL
VALUE

335 kcal
31g protein
14g carbs
12g fat

PHOTOGRAPHY: DAN MATTHEWS

FOOD STYLIST: JACK SARGESON
WORDS: SCARLETT WRENCH

METHOD
Transforming your body means
getting your hands dirty. Combine the
burger ingredients in a bowl, then form
into three mini patties.
Sear the burgers for 2min each side,
turn down the heat, then continue to
cook. They should end up a little
pink in the middle.
Thinly slice your salad veg and coat
in red wine vinegar. Like its alcoholic
counterpart, the vinegars a rich source
of polyphenols great for recovery and,
unlike your Malbec, safe for workouts.

MENS HEALTH 33

06.2015

LIFTERS
LITTLE
HELPERS

Fresh food in the right quantities

is all well and good. But if youre
as busy as our three challengers,
youll need some supplementary
support as you build your new body

POP FOR A 6-PACK

EXTREME
DEFINITION

Here are the little leg ups

that gave James a lift toward
his cover-model physique
DAILY

AMINO ACID 1 TO 3 TABLETS

As the building blocks of protein, feeding your
bodys muscle-making processes throughout
the day keeps construction in progress.

SPIRULINA 1TSP IN LIQUID

THE SHORT STACK

BUILD
MUSCLE

For size without the added

body fat, Dans leaner supplement
plan will give you the push you need
DAILY

PRIMAL24 1 SCOOP PER DAY

There are many wheys to make this amino acid
payload more palatable: mix with juice, or blend
with a banana and peanut butter, for example.
POST WORKOUT

M-FUSION 1-2 SCOOPS WITH WATER

With 23g of protein and 28g of carbs, this
high-calorie recovery shake delivers
everything you need after a tough workout.

CREATINE 3 TABLETS 30MIN AFTER TRAINING

Creatine fuels your muscles with ATP, the energy
source thatll help you make those final reps. You
know, the ones that will make the difference.

Its a complete food source with countless vitamins

and minerals. It also tastes vile. Dilute in a shake
or prepare to pull your best Rocky-eggs face.

ORGANIC COCONUT OIL AS NEEDED

Coconut made fat cool again. Full of mediumchain triglycerides to fire your metabolism:
pick it over olive oil and spreads when cooking.
PRE WORKOUT

DYNAMITE 1 PACK 1 HOUR BEFORE TRAINING

Down your pre-gym boost with a high-carb
drink (like Lucozade) to ensure your muscles
are well stocked with nutrients and glycogen.
POST WORKOUT

PRIMAL26 1 SCOOP WITH WATER

This is pure whey protein isolate. If youre sick
of lumps, switch it up by adding this powder to
the water. Or chuck in a few ice cubes.

CREATINE 3 TABLETS 30MIN AFTER TRAINING

Pretty much the only supplement thats been
rubber-stamped by science. It ups your recovery
so you can train every day free from DOMS.
BEFORE BED

X-BLEND 1 SCOOP WITH WATER

Fast-absorbing whey is ideal post-workout
protein. Mix in slower proteins (say, egg white
and milk) to drip feed your muscles overnight.

SUPPLEMENT YOUR PROGRESS

CUTTING CREW

BURN
BODY FAT

Jamie popped a lot to keep

torching fat though his workouts.
Stoke your burn with these pokers
DAILY

SUPER D3 1 CAPSULE
Vitamin D pills arent just to top up our sun
exposure. As well as boosting bone and muscle
function, low levels can slow your fat burning.

CLA 1-2 AT BREAKFAST AND DINNER

Conjugated Linoleic Acid helps to strip body fat
and slows down any muscle wastage. So youll
jettison more waste, and keep what you want.

FISH OIL 1 CAPSULE TWICE A DAY

You can get the same anti-inflammatory effects
from eating oily fish. But when youre training
this hard, theres no harm in having some more.
PRE WORKOUT

DYNAMITE 1 PACK 1 HOUR BEFORE TRAINING

Pre-workouts get a bad rap for a reason
most are the equivalent of three cups of coffee.
This has zero caffeine for a jitter-free jolt.
POST WORKOUT

PRIMAL26 PRO 1 SCOOP IN WATER

With 26g of protein a serving, this concentrated
powder gives you more bang for your buck, so
you dont need to cart around big bags.

CREATINE 3 TABLETS 30MIN AFTER TRAINING

If you leave your pills at home, dont worry. The
extra benefits of taking them right away are
minimal. Just have them when you get home.
BEFORE BED

X-BLEND 1 SCOOP IN WATER

Ready for bed? We bet you are. Sneak in one
more slug of protein before you settle down
for a full eight hours of muscle growth.

20%

OFF
KETTLEBELLS

Take the strain out of

your workout this month
with some hefty savings
on exclusive Mens Health
home gym equipment

s lifes busy schedule making it

hard to fit in all your gym sessions?
If so, look no further than the new
Mens Health Elite Active+ gym range,
exclusive to Argos. Designed to meet
any fitness need and to suit every
budget, the range includes everything
from space-saving accessories to
a complete home multi-gym.

ARGOS.CO.UK/MENSHEALTH

MENS HEALTH PROMOTION

GET A FIRM GRIP

ON YOUR WORKOUT
Keep a handle on your training progress
with Mens Healths best selling
weight-lifting gloves

SWING WHEN
YOURE WINNING
For more great kettlebell exercises and
others visit menshealth.co.uk/exercise

ONLY

14.99

KB ONE-ARM SWING
Stand with you feet set wider than your
shoulders and bend your knees to grab
the ketllebell. Drive the hips, keep your
back flat, and swing the weight up to
shoulder height. Return and repeat.

ONE-ARM KB ARNOLD PRESS

Hold a kettlebell at shoulder height with
your palm facing inwards and arm bent.
Rotate your palm and extend your arm
explosively to raise it above your head.
Pause for a moment then repeat.

06.2015

ADD 4KG OF MUSCLE

DAN MASOLIVER. 29. FEATURES EDITOR

THE LEAN GAINER

With a 6ft 3in frame, building muscle was a tall

order for Dan. Still he added 4kg while halving
his body fat thanks to James Conci-Mitchell

M
r

A MOT

e
ng
raisin

t
r

BEFORE

AFTER

THE TRAINER
WEIGHT 77KG
LEAN MASS 68KG
BODY FAT 11.6%
ARMS 32CM (12)
CHEST 93CM (36)
WAIST 78CM (30)

WEIGHT 76KG
LEAN MASS 72KG
BODY FAT 5.5%
ARMS 34CM (13.5)
CHEST 97CM (38)
WAIST 76CM (29.5)

EXPERIENCE Former Army officer

James Conci-Mitchells approach

to training was simple: drill the
basics to see massive results
CONTACT @JCMFitness
six3nine.com (020 7242 0060)

06.2015
ADDED

PUSH WORKOUT #1

BUILD A BASE
OF STRENGTH
YOUR PL AN

We split push and pull moves,

hitting each body part twice
a week, says PT Mitchell.
By going full-on early on,
Dan was able to shift heavier
metal when it mattered
DO THIS ON
MONDAYS

BODY FAT

WAS
11.6%

NOW
5.5%

TAKES
25 MINUTES
LEVEL
HARD

06CM
TO SHOULDERS

ADD 4KG OF MUSCLE WORKOUT 1

BARBELL
01
\
BENCH PRESS
4 SETS OF 8 REPS,

WORKOUT PHOTOGRAPHY: PHILIP HAYNES | MODEL: LEE PHILLIPS AT APM MODELS | STYLIST: SHARON AGRICOLE | GROOMING: SUSANA MOTA

90SEC REST
Your muscle-building
regime begins flat out.
Lie on a bench holding
a barbell above your
chest, with your hands
slightly wider than
shoulder-width apart.
Breathe in as you lower
the bar to your chest
(A), then exhale and
push back up without
fully locking your arms
(B). Use a spotter when
you go heavy to avoid
crushing your ribs.

A
B

A
B

DUMBBELL LAT RAISE

02 \STANDING
3 SETS OF 10 REPS, 90SEC REST

PULL DOWN
03 \TRICEP
3 SETS OF 10 REPS, 90SEC REST

This will build you a V-shaped back in time for the

beach. Stand with your feet shoulder-width apart,
knees slightly bent (A). With a dumbbell in each
hand, slowly raise your arms to form a T-shape (B).
Forget outdoing the guy next to you pick a weight
that will allow you to maintain perfect form.

Time to develop those sleeve-fillers. Stand facing

a high cable pulley. Holding the handles, keep your
elbows tucked to your sides (A), and pull downward
to your thighs. When your arms are fully extended,
hold for a second (B), then return to the start. Your
T-shirt should feel tighter already.

MENSHEALTH.CO.UK

MENS HEALTH 41

PT 06.2015

PULL WORKOUT #1

FULL-BODY
OVERHAUL

YOUR PL AN

Your next session uses pulling

movements to balance out the work
of the pushes. Keeping the moves
simple but doing them with proper
form and load is key to progress,
says Mitchell. You wont look
like youre carrying carpets
under your arms either
DO THIS ON
TUESDAYS

BALL HAMSTRING CURL

01 \SWISS
3 SETS OF 12 REPS, 60SEC REST
To hit your legs, youll need to floor it. Lie on your
back with a swiss ball under your heels with legs
straight (A). Engage your glutes to lift your hips
off the floor, curling your heels toward you. When
your hamstrings are fully contracted, squeeze (B)
then brace your core and return to the start.

TAKES
20-25MIN
LEVEL
MED

ROW
02 \SEATED
4 SETS OF 10 REPS, 90SEC REST

BICEP CURL
03 \STANDING
3 SETS OF 10 REPS, 90SEC REST

Sit at a seated-row station or low pulley cable and

attach a handle that allows a neutral grip palms
facing each other (A). Slowly pull to your waist,
squeeze your shoulder blades together and keep
your back straight (B). Pause, then allow your arms
to extend, keeping your core well braced.

Grab a couple of dumbbells with an underhand

grip (palms facing you) and let them hang at your
sides. Standing straight, curl the weights toward
your shoulders in turn until your biceps are fully
contracted (A&B). Squeeze for a second, then
return to the starting position.

WORKOUT: SHORTS TOPMAN.COM, NIKE ROSHE FLYKNITS OFFICE.CO.UK

ADD 4KG OF MUSCLE WORKOUT 2

ADDED

02CM
TO BICEPS

LOST

4.8KG
BODY FAT

PT 06.2015

PUSH WORKOUT #2

ACCELERATE
YOUR GAINS

YOUR PL AN

Back to pushing but this time

youre performing more reps with
less weight. This stimulates your
full range of muscle bres, giving
you more bang for your buck over
the week, says Mitchell
DO THIS ON
THURSDAYS

B
SQUAT
01 \FRONT
4 SETS OF 12 REPS, 60SEC REST
Tackle the back squats meaner cousin for rapid
quad development. Rest a barbell across your
upper chest, using your hands to hold it in position
with an overhand grip (A). Lower into a sitting
position, pushing your hips backward (B).
Keeping your chest up and spine straight, drive
up through your legs, keeping your abs engaged.

TAKES
35 MINUTES
LEVEL
MED

INCLINE
02
\
BENCH PRESS
4 SETS OF 12 REPS,
60SEC REST
Time to bag yourself
a superhero-sized
chest. Set up a bench
at a 30-degree angle.
Hold a barbell above
your chest, hands
slightly more than
shoulder-width apart,
then slowly lower it
to your chest (A).
Exhale as you push the
bar explosively back to
the starting position
(B). Push the bar in
a straight line or you
risk chinning yourself.

44 MENS HEALTH

B
A

MENSHEALTH.CO.UK

FRONT
SQUAT

ADDED

04CM
TO CHEST

B
A
A

CRUSHER
03 \SKULL
3 SETS OF 12 REPS, 60SEC REST

CABLE FLY
04 \STANDING
3 SETS OF 12 REPS, 60SEC REST

Its not as bad as it sounds. Lie on a flat bench,

holding a barbell with an overhand grip above your
chest (A). Bending your elbows while keeping
them tucked in, lower the bar to the crown of your
head over a count of two (B). Pause, then extend
back up, squeezing your triceps at the top point.

Lastly, stand between two high pulley stations,

with your arms outstretched, and take hold of
the cable attachments (A). Stand with knees
slightly bent, pull together in a hugging motion
so your hands meet in front of your chest (B).
Return and repeat, then go home.

MENSHEALTH.CO.UK

MENS HEALTH 45

ADD 4KG OF MUSCLE WORKOUT 4

PT 06.2015

PULL WORKOUT #2

THE FINAL
STRETCH

YOUR PL AN

Your last session may be slightly

simpler, but that doesnt mean
youre cutting corners. Go as
heavy as you can, without putting
yourself at risk of injury, says
Mitchell. This is your big nish

DO THIS ON
FRIDAYS

TAKES
30 MINUTES
LEVEL
EASY

ROW
01 \BENT-OVER
4 SETS OF 12 REPS, 60SEC REST
This last workout focuses on your biceps and lats.
Holding a dumbbell in one hand, kneel on a bench
and lean forward from the hip until you feel a stretch
in your hamstrings (A). Pull the dumbbell up to
your side, pushing your right shoulder blade
back (B). Lower under control, and repeat.

B
A
A

02 \LAT4 SETSPULL-DOWN
OF 12 REPS, 60SEC REST

BICEP CURL
03 \SEATED
4 SETS OF 12 REPS, 60SEC REST

Now engage your upper back. Grip the handles

attached to a pulley, with your palms facing
down at a 90-degree angle (A). Moving your
arms only, steadily pull downward, then squeeze
your lats together for a painful second (B), before
slowly returning to the start.

Its your final call to arms. Sitting on a bench with

a dumbbell in each hand, curl the weights up
toward your shoulders, one arm at a time (A),
twisting at the wrist when the weigh passes your
thighs so you finish with your palm facing you
(B). Squeeze and return to the start position.

MENSHEALTH.CO.UK

MENS HEALTH 47

PT 06.2015
w

EXPLOSIVE GAINS
ON YOUR PLATE

Packing on size requires more than just extra

calories. If mass is your goal, Dans plan
will home in on your macro targets to keep
you fuelled, focused and red up to train

MEAL ONE
The Muscle-Up
Omelette & Mash
Get off to a strong start. After a night of
muscle-repair, your body will be hungry
for amino acids. Feed the growth

INGREDIENTS

TIME TO MAKE

SERVES ONE

30 minutes

A sweet potato
Free-range eggs,
2 whites, 1 whole
Parsley, chives
and basil, pinch
of each, torn
A spring onion
stalk, chopped
Pre-cooked
chicken, handful

LEVEL

EASY
NUTRITIONAL
VALUE

260 kcal
26g protein
28g carbs
5.4g fat

Bake the spud at 180C for 30min.

Tear the skin off and mash with salt
and pepper. Prep a few in advance
if you plan to eat at your desk,
post-gym, or just hate mornings.
Whisk the eggs, herbs and onion
together, then cook in a non-stick
pan with the shredded chicken.
Plate up with the sweet potato
a micronutrient bomb and prepare
to see your upper body blow up.

WORDS: SCARLETT WRENCH

ACCORDING TO TEXAS A&M UNIVERSITY

METHOD

GREEN GIANT
1TBSP OF PARSLEY
SMASHES YOUR RDA FOR
VITAMIN K LINKED
TO FAT LOSS AND
BONE HEALTH

48 MENS HEALTH

MENSHEALTH.CO.UK

SUPERSIZED MEAL TIMES

MEAL TWO
Chocolate Orange
Cheesecake
It isnt Terrys its yours. This dessert
may speak indulgence, but the extra
calories will add bulk in the right places

FAT OR MYTH
FORGIVE CHOLESTEROL
ITS CHEQUERED PAST:
A HELPING IMPROVES
MUSCLE GAINS WITH
EXERCISE

INGREDIENTS

TIME TO MAKE

SERVES SIX

25 minutes

The cream
Fat-free Greek
yoghurt, 1 cup
Low-fat quark, 1 cup
Chocolate protein
powder, 1 cup
Egg whites, 2
Chia seeds, 2tsp
Raw cacao, 2tsp
An orange, zest
and juice

The base
Oats, cup
Ground almonds,
cup
Peanut butter, 1tsp
Coconut oil, 1tsp

MED
NUTRITIONAL
VALUE

270 kcal
19g protein
11g carbs
17g fat

This dish provides a mega-dose

of protein with very little sugar, giving
those calories a fast-track pass to your
biceps. Blend the cream ingredients in
a food processor until smooth.
Mix the base ingredients in a separate
bowl, then press them into an ovenproof
tray lined with baking paper.
Bake the base for 5min at 165C. When
its crunchy, remove and spoon the wet
mix over the top. Lick the spoon if no
ones looking. Bake for a further 15min,
then leave to chill in the fridge for as
long as youre able to resist it.

PHOTOGRAPHY: DAN MATTHEWS

FOOD STYLIST: JACK SARGESON

The right balance

of quality protein,
fats and ample carbs
is essential when
bulking. A sweet,
high-protein snack
quashes cravings

Grilled chicken
and shakes get old
fast. Varying my
diet meant I never
felt the need to
cheat while on
my programme
Dan Masoliver

LEVEL

METHOD

FEED YOUR GAINS

MIXING IT UP

MEAL THREE
Coconut Salmon
& Baked Swede
Coat your fillet in ground
coconut and bake with
wedges of swede. Serve
with crushed garden
peas and youll smash
any chip-shop cravings
along with them.
430kcal, 42g protein,
17g carbs, 21.5g fat

MEAL FOUR
Jerk Chicken, Rice
& Kidney Beans
Rub the chicken with
honey and mixed spice,
then sear it in a hot pan.
Serve with wild rice,
beans and a mixed
green salad. Jamaican
it easy for yourself
520kcal, 46g protein,
74g carbs, 6g fat

MEAL FIVE
Massaman Beef Curry
& Spiced Broccoli
Fry the meat, then
simmer in coconut milk,
peanut butter and stock.
Flavour your florets with
cinnamon and chilli and
serve on the side with
a last bit of wild rice.
700kcal, 52g protein,
76g carbs, 21g fat

Caspar Rose

MENSHEALTH.CO.UK

MENS HEALTH 49

PT 06.2015

CHANGING GEAR TO
MATCH YOUR GOALS
These are the tools that made constructing
a new physique that bit easier for our three
men. Start your own full-body kit right here

DONT SWEAT IT
Nike Dri-Fit Training Shirt
25 nike.store.com
To be honest, feeling like
I looked good put me in the
right frame of mind to train
hard. This has the all sweatwicking youd expect but
feels like a jersey T, rather
than a shiny base layer. It
beats another dog-eared
5-a-siide top. JF

BETTER SOFT
THAN SORRY
Crme de Corps
27 kiehls.co.uk
All the sessions meant
I was showering at least
twice a day, sometimes
more. Im not normally
one for unguents, but
the sweating, lifting,
soaping and towelling
dried out my hands
something chronic.
Hydrating lotion was all
that stood between me
and cracking skin. DM

Enso Travel Roller

60 physioroom.com
I wasnt exactly mobile
to start with, so I spent
a lot of time rolling
around on the floor in
front of the TV. Rather
than the beaten-up foam
cylinders at your gym,
this has a six moveable
discs, so you can get
right to the muscles
you need to loosen up,
without stressing out
any of the others. JS

50 MENS HEALTH

MENSHEALTH.CO.UK

PHOTOGRAPHY: HEARST STUDIOS

ROCK N ROLL

GYM BAG HEROES

NO AVERAGE JOEE
COLD WAR
Pain Relief Spray
3.50 boots.com
Dont kid yourself
something is going to hurt
at one point or another.
I kept a can of this to hand
for the whole 10 weeks. You
might feel fine after your
session but sitting at a desk
for 8 hours is murder on
your muscles. JS

Bodum Travel Coffee

Maker 16 johnlewis.com
I wouldnt have made my
early-morning sessions
without a big cup of coffee.
But a CostaBucks habit is
expensive. This portable
cafetiere lets you just add
hot water and plunge on
your way to the gym. JF

STAND STRONG
Nike Metcon 1 100
store.nike.com
My light-as-air running
shoes were comfy for
walking around. But
when it came to fronting
up to the squat rack,
I might as well have
been stood on stilts.
Specialist training shoes
arent just a gimmick
they offer a steady, flat
base which gives you
the body position (and
confidence) you need
to go heavy. JF

MENSHEALTH.COO.UUK

MENS HEALTH 51

EXPERT ADVICE

PT 06.2015

THE LAST WORDS

Before you begin your own transformation,
our experts have some nal tips. Take note,
train hard and see you in the summer

FEAR TO
TREAD THE MILL
If youre naturally lean and
looking to add muscle, cardio
will eat into your gains. If you
eat right and lift heavy, you
probably dont need to
go near a treadmill.
James Conci-Mitchell

FIELD THE
BALL AND SOCKET

If youre a desk jockey, chances are your

shoulders are weak. In any move using
them, retract the scapula before you
exercise. Imagine squeezing a tennis
ball between your shoulder blades
to set up your torso.
James Hardy

FLOW THEN GO
If you dont warm up properly, you dont
belong in the gym. Do upward-dog-todownward-dog yoga flows to focus on your
hip mobility. Most men have little-to-no
movement there. Rich Tidmarsh

FEEL THE
BENEFITS

SPICE THINGS UP

FIND A NEW ANGLE

Shoulders hurting on the bench press?
If you havent already, swap the bar for
dumbbells and change your grip.
A neutral palms facing grip creates
space in the glenohumeral joint,
allowing you to lift safely.
James Hardy

The key to successful dieting is

consistency. Which means you have to enjoy
your food. Keep your core ingredients simple
and focus on mixing things up with the spice
rack instead. Fuel that tastes good is far
more powerful. Caspar Rose

54 MENS HEALTH

MENSHEALTH.CO.UK

ILLUSTRATIONS: ALCONIC AT SYNERGY ART

Stop wasting time on isolated

movements and hit large,
compound lifts. To see
a real change you need
to lift using every sinew
of your body. You need to
feel it everywhere.
Rich Tidmarsh