10week Men_s Health UK 2015-06.Bak

MEN’S HEALTH 5MENSHEALTH.CO.UK

PT 06.2015 CONTENTS

TRANSFORMYOURSELF

06 BUILDCOVER-MODELMUSCLE IN10WEEKSIf your progress has levelled out,James’s plan will spark new growthand carve definition. Be more thanjust beach ready; be picture-perfect.

JAMES’SWORKOUT P08

ELITENUTRITION P18

SUPPLEMENTGUIDE P34

39 ADDSIZE& SCULPT A6-PACK FORSUMMERAt 6ft 3in and 12st, Dan was a stringbean. Heavy lifting saw himmuscleup while halving his ‘skinny fat’ fora solid shape with abs to match.

DAN’SWORKOUT P40

BULK-UPCOOKING P48

TRADE SECRETS P54

23 DROP5KGANDGETFITTER THANEVERIf you’re toobusyor tired to train, newdadJamiewold like aquietword.Hisprogrammeshifted5kgof body fatand fixedhis desk-boundbody for life.

JAMIE’SWORKOUT P24

METABOLISMMEALS P32

ESSENTIAL KIT P50

Three real guys have done the hard work.Now it’s your turn. Pick your body goal,use their workouts and recipes and startyour own 10-week metamorphosis

FOCUS ON STRENGTH

TO RAISE YOUR GAME

ALL YOU NEED TO

CRUSH BODY FAT

GO FROM GYM ZERO

TO BIG-LIFT HERO

:.

,.C

06.2015

THE COVER MODELTRAINING PLANJames has always followed a strict diet of regular workoutswith a side of rather flabby ‘bro science’. But with someproper guidance he was able to see more impressive gains

Ltro

p n

e ing mee

a

.s

JAMES FISHER. 25. SALES EXECUTIVE

i .it.h e

e wasl

hha n t

t, l

,--t

oe

“Handstand push-ups

were a big shock for

a ‘bench press and

bicep curl’ guy”

BEFORE AFTER

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”)

BURN 7% BODY FAT

EXPERIENCE Rich Tidmarsh’s high-octane workouts get UFC andrugby athletes punching abovetheir weight. Now, it’s your turn

CONTACT @RichTidmarshr4reach.com, [email protected]

THE TRAINER

BODY FAT

WAS11.9%

NOW5.1%

06.2015

FUNCTIONALLEG PRIMERStart your transformation from thebottom up. Your first workout fusestwo single lifts for strength witha tough superset finisher. “Onceyou have the technique down, upthe weight. It should be an extremechallenge,” says Tidmarsh. A covermodel body don’t come easy

DO THIS ON

MONDAYS

TAKES

30 MINUTES

LEVEL

HARDYOURPLAN

LOWER BODY STRENGTH

WEIGHT

ADDED

2.5KG


BURN 7% BODY FAT WORKOUT 1

02 \\BULGARIANSPLIT SQUAT5SETS OF 6REPS, 60SECRESTPickupapair of dumbbells andhead for thebench.Beginwith your right foot restingon top, about 2ftbehindyou (A). Thehigher your foot is elevated, thetougher thiswill be. Bendyour left kneeand flex atthehipsuntil the right kneebrushes the floor (B),thendriveup to return. Yes, it’s supposed toburn.

03 \\SLEDMARCH3 SETS OF 40MNext up, a leg-burner straight off the traininggrounds of elite rugby. Get in a deep, sprint-startstance with the sled held at arms’ length (A). Drivehard with your legs (B) to push the sled for about40metres. Use enough weight so that your stride islong and slow. Head to the next move without rest.

04 \WEIGHTED VEST LUNGE3 SETS OF 10REPSStrap on a vest and stand tall, arms crossed infront of you (A). Step forward with your left leg,flexing slightly at the hips and knee (B). Drivethrough the heel of the front foot to return to thestart, then switch legs. Rest 2min then repeatthe superset. Perform 3 sets in total.

B

01 \\BACK SQUAT5SETS OF 8REPS, 90SECRESTSquats hit your largest muscle groups, triggeringgrowth while simultaneously torching calories.Rest the barbell across the fleshy part of yourshoulders (A); keep your back straight throughoutthe movement. Bend at the hips and knees to lower(B), then thrust through your hips to stand again.

A

B

B

A

B

A

A

WORKOUTPHOTOGRAPHY:PHILHAYNES|MODEL:LEEPHILLIPSATAPMMODELS|STYLIST:SHARONAGRICOLE|GROOMING:SUSANAMOTA

SUPERSET

10 MEN’S HEALTH MENSHEALTH.CO.UK

PT 06.2015

PUSH YOUROWN LIMITSSure, this session is going to getyour chest and arms pumped. Butthe mixture of gymnastics, primalmovements and barbell work givesyou better shape and strength thanjust another day on the bench.Warm up with some light dumbbellsnatches to get yourself prepped

DO THIS ON

TUESDAYS

TAKES

35 MINUTES

LEVEL

HARDYOURPLAN

UPPER BODY #1

01 \WALLHANDSTAND3 SETS OFMAXREPS, 60SECRESTLend your shoulder workout a new perspectivewith this gymnastics move. Hands 8-10in froma wall, kick up into a handstand, heels touching thewall (A). With your core braced, lower until yourhead touches the floor (B). Drive up throughthe shoulders until your arms are fully extended.If it’s tough at first, recruit a spotter to help.

02 \BARBELLPUSHPRESS6 SETS OF 5REPS,90 SECRESTBegin with the barbellresting across yourupper chest, kneesslightly bent, gripa little wider thanshoulder-width (A).Drive up explosivelythrough your legsand shoulders to pushthe barbell overhead,straightening yourknees (B). Lowerthe bar back to yourshoulders and dip yourknees again to set upfor the next big push.

A

B

A

B

WORKOUT:SHORTSTOPMAN.COM;NIKEROSHEFLYKNITSOFFICE.CO.UK


03 \\KOMODOCRAWL5SETS OF 44M, 60SECEnter the dragon. You’ll need to clear some spacefor this move. Begin in the press-up position bodyforming a straight line from head to heels, thenmove your left hand forward and simultaneouslydraw your right knee to your elbow (A). Swap tocrawl forward and keep your chest low (B).

04 \WEIGHTEDDIP5SETS OF 8REPS, 60SECStrap on the vest, or use a dip belt with a weightplate. Set the Olympic rings at waist heightand start with your arms locked out (A). Slowlylower your torso until your elbows are at 90degrees (B). Exhale as you push up and lookforward to tomorrow’s rest day.

A

B

A

B

FROM WAIST

LOST

2.1CM

TO SHOULDERS

ADDED

20CM

06.2015

PULLING FORPERFECTIONThis workout is all about qualityover quantity. And there’s nota bicep curl in sight. “Jamesused to spend more time on curlsthan deadlifts,” says Tidmarsh.“It’s a gym crime.” Start withanother animal movement to warmup. Then get ready to lift big

DO THIS ON

THURSDAYS

TAKES

40 MINUTES

LEVEL

MEDYOURPLAN

UPPER BODY #2

WANT ARMS LIKE

JAMES’S? STEP

UP TO THE BAR

TO QUADS

ADDED

04CM


03 \WEIGHTEDCHIN-UP5SETS OF 6REPS, 90SECRESTGrab that vest again and square up to the chin-upbar. Hold the bar with an underhand grip, palmsfacing behind you (A). Squeeze your lats andbiceps to pull your body upward until your chin islevel with or just clears the bar (B). Lower yourselfslowly with control. This one is going to hurt.

04 \TOES-TO-BAR6 SETS OF 5REPS, 60SECRESTCover model six-packs aren’t made on the mats.Grab a high horizontal bar with palms forward.Begin in a dead hang (A), then lift your thighstoward your chest and swing your toes up,keeping your legs straight (B). When your toestap the bar, slowly lower. See you on Saturday.

AA

02 \BARBELL DEADLIFT5SETS OF 8REPS, 60SECRESTAnold-school compoundmove that bothbuildssize and torches fatwith equal intensity. Bend togrip thebar, armsstraight andbackneutral (A).Dropyour hips soyourbackside is close to thefloor, then lift thebar, keeping it close to yourbodyand thrustinguntil you’re standing tall (B).

B

01 \CRABGRAB3 SETS OF 3REPS, 30SECRESTSure, this looksweird, but it’s a unique, one-stepwarm-up, openingupyourhips, backandshoulders.Startwithboth feet on the floor, kneesbent andbodyweight ononearmbehindyou (A). Reachupand right over yourheadas far aspossiblewith yourfree arm (B). Doyour reps, rest andmoveon.

A

B

B

B

A

BURN 7% BODY FAT WORKOUT 3PARALLETTESWOLVERSON-FITNESS.CO.UK

MEN’S HEALTH 15

PT 06.2015

01 \\MEDICINEBALL SLAM8REPS, 8 CIRCUITSSmash through lingering fatiguewith your firstmove.Grabamedball andpress it overhead (A),thenuseasmuchpower aspossible to slam it down(B). Follow thepathof theballwith yourbodyandbendat thehips todrop into a squat andcatch it onits first bounce. Roll straight into thenext rep.

A

B

THE FINALFRONTIERTidmarsh put James through thesame full-body conditioning as theUFC fighters he trains. After a 3minblast on the rower and a foam roll,do the moves in a circuit; rest60sec. Repeat 8 times. “If you’renot on the floor, you’re doing itwrong,” he says. Deep breath...

DO THIS ON

SATURDAYS

TAKES

40 MINUTES

LEVEL

HARDYOURPLAN

FULL BODY

02 \BAR L-SITHOLD TO FAILURE, 8 CIRCUITSWe’ll let you take a seat for this one; just don’t getcomfy. 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 youwould overlook without cover model know-how.

A

B


STARTHERE

LEAN MASS

ADDED

2KG


PT 06.2015

04 \KETTLEBELL SWING8REPS, 8 CIRCUITSIt’s the arch nemesis of fat, so there’s no surprisethe kettlebell makes an appearance here. Hold theweight with straight arms between your legs andbend forward at the hips until you feel a stretch inyour hams (A). Thrust your hips so the bell swingsout like a pendulum (B). Don’t be tempted to squatas you swing back or use your arms to cheat.

05 \\BROAD JUMP6REPS, 8 CIRCUITSStill standing? Plyometric moves don’t just torchcalories, they improve stamina for a body that goesas well as shows. Begin with your feet just pastshoulder width. Drop into a squat and swing yourarms back (A). Use your arms to propel yourself upand forward as far as you can (B). Now take your60 sec rest. Eight circuits in total and you’re done.

A

B

A

B

A

B

03 \ROMANIANDEADLIFT8REPS, 8 CIRCUITSSet the bar in a rack atwaist height and takehold. Lower the bar tothe floor by bendingat the hips. Allow aslight knee bend buthold your waist straightso your back is parallelto the floor (A). Keepyour shoulders back toavoid rounding themand brace your core.Extend at the hips,pulling your shouldersback to return to thestart position (B).


ENDHERE

MENSHEALTH.CO.UK

WORDS:SCARLETTWRENCH

†UNIVERSITYOFICELAND,REYKJAVIK

PT 06.2015

FAST FUEL FORLASER-CUT ABSWhen you’re gunning for definition, precisionis the name of the game. The nutritionists atFresh Fitness Food provided tailored meals tohelp James lose fat, not energy – or his mind

MEAL ONELeanMan’s Greens,Eggs &HamScramble three eggswith spinach and serve itup with gammon, grilledtomatoes, portobellosand a splash of Tabasco.Think if it as your not-so-greasy spoon.440kcal, 50g protein,29g carbs, 13g fat

METHODPlace half the crushed nuts to one side,then combine the other ingredients ina bowl. Slowly add the coconut milk toform a thick dough. Syrup outstripssugar as a sweetener, offering a rangeof body-repairing antioxidants.Pop themix in the fridge.When it’scooled, mould it into balls; wetting yourhands a little will help.Roll the protein balls in the rest of thehazelnuts. Chill until the next workout –you and the snacks, wemean.

INGREDIENTS

MAKES 12

• Crushed hazelnuts,small handful

• Chocolate wheypowder, 7 scoops

• Raw almonds,100g, ground

• Coconut, 100g,ground

• Raw cacao, 15g• Maple syrup, splash• Vanilla essence,a few drops

• Coconut milk, ½ cup

TIME TO MAKE

10 minutes

LEVEL

EASYNUTRITIONAL

VALUES

(for 3 balls)

385 kcal

27g protein

12g carbs

26g fat

CYCLING PLAN

“Alternating high-and low-carb daysgave James theenergy to trainwhile lowering hisfat percentage”

CasparRose,chefatFreshFitnessFood

MEAL TWOGreat Balls Of FirepowerSate a sweet tooth, without provokingthe wrath of your PT, bymaking a post-gym treat that packs protein aplenty

FIND CODWITH 1.5G FAT PER 22G

PROTEIN, IT’S NO WONDER

STUDIES† SHOW COD

TRIGGERS A SURGE

IN WEIGHTLOSS


PHOTOGRAPHY:DANMATTHEWS

FOODSTYLIST:JACKSARGESON

NUTRITION FOR DEFINITION

MEAL FOURLambMeatballs& Chilli ’SlawKeep it clean and simple:minced lamb, egg white,spice. Brown the meatin a frying pan. Skip themayo and dress your’slaw in lemon juice andwhite wine vinegar.285kcal, 35g protein,15g carbs, 9.5g fat

MEAL FIVELow-Fat Chilli ConCarne & Black RiceBlot your beef mincewith a paper towel aftercooking to soak up fat,then season with cumin,chilli and paprika. Serveit with antioxidant-richwild black rice. Enjoy.590kcal, 51g protein,67g carbs, 13g fat

METHODWhile carbs aren’t verbotenwhengetting lean, you don’t need any potatoor flour to give this dish some bulk.Pulse the fishcake ingredients in a foodprocessor, then form into two patties.Don’t be stingywith the ginger: it’sproven to reduce muscle soreness byup to 25%. Sear the fishcakes for a fewminutes each side in a non-stick pan.Mix the salad ingredients and dress inthe oil, adding another splash of fishsauce. Eat shoots – and leave satisfied.

MEAL THREELow-Carb Thai FishcakesBecause you deserve more than justchicken and greens. This meal will helpyou cut fat, recover quicker and is sureto appease your inner gourmande

INGREDIENTSSERVES ONE

For the cakes• Cod, 100g, diced• Shallots, 1tsp,chopped

• Crushed ginger,garlic and limezest, pinch of each

• An egg white• Fish sauce, splash

For the salad• Bamboo shoots,¼ cup, tinned

• Fresh beanshoots, handful

• Chinese cabbage,handful

• Carrot, ¼, grated• Freshmint andcoriander

• Sesame oil, splash

TIME TO MAKE

20 minutes

LEVEL

MEDNUTRITIONAL

VALUE

300 kcal

31g protein

16g carbs

12g fat

WHAM BAMLIVEN UP YOUR SALAD

WITH BAMBOO SHOOTS.

THEY’RE A TOP SOURCE

OF FAT-CULLING ZINC

AND MANGANESE

WELL SEASONED

“GGooiinngg hheeaavvy onthe spices andseasonings meantthat I rarely felt

prived. Well,riday night pubsessions excepted”

JamesFisher

DROP 5KG FOR SUMMER06.2015

THE GUT FATHERNew dad Jamie was fresh to the gym, too. Butsmart training with lighter weights saw himdrop 5kg and prep his body in time for duty

Wi

e,

a

JAMIE SAGE. 34. ART DIRECTORW

I S

EXPERIENCE With 10 years’experience, master-level PT JamesHardy is used to busy men withexcuses. Jamie had no chance

CONTACT [email protected]@lovelifelivefit, livefit.co.uk

THE TRAINER

AFTERBEFORE

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”)

06.2015

PRIME YOURABDOMINALSA six-pack is never just for show.Hardy’s quick-fire abs session wasdesigned to hit Jamie’s core fromevery angle, using heavy stuff tobuild muscle and lighter stuff toprotect his body against injury

DO THIS ON

MONDAYS &SATURDAYS

TAKES

40 MINUTES

LEVEL

EASYYOURPLAN

SIX-PACK CIRCUIT

BODY FAT

WAS19.1%

NOW8.9%

LEAN MASS

ADDED

4.2KG


DROP 5KG FOR SUMMER WORKOUT 1

02 \ABROLLOUT4 SETS OF 12 REPS, 60SECRESTKeepingyour absunder constant tension rampsup thebenefit. Kneel on the floorwith abarbell infront of you.Grab itwith a shoulder-widthoverhandgrip (A) and,with your armsstraight, roll it as far asyoucanwith a straight back (B). Tocomplete themove, reverse theprocess. It’s going tohurt abit.

03 \\TWISTING SIDE PLANK4 SETS OF 12 REPS, 60SECRESTThismove sears the flabaroundyour obliques. Propyourself uponyour left elbow (directly under yourshoulder) andbraceyour core soyourbody formsa straight line (A). Twist your upperbody to theleft so that your right elbowbrushes the floor, thenhold for a second (B). Return and repeat.

04 \ARCHERSIT-UP4 SETS OF 12 REPS, 60SECRESTThis is harder than it looks and will finish off yourcore before your rest day. Start with you backat 45 degrees to the floor, knees slightly bentand arms straight in front of you (A). Now reachback with your right elbow as far as you can (B).Return to the start and alternate arms each rep.

01 \RUSSIANCABLE TWIST4 SETS OF 12 REPS, 60SECRESTBegin your six-pack assault by setting the cablemachine at chest height. Grab the attachment withboth hands and stand about one foot to its side (A).Keeping your arms straight, twist your upper bodyaway (B). Aim for a quarter rotation to maximiseengagement of your core and obliques.

B

B

A

B

A

A B

A


PT 06.2015

HEAVY DUTYFAT BURNINGIf you’re new to the gym or anovice on the floor, harnessing themuscles in your legs is the surestwat to strip away fat. “You’regoing to get through some seriouswork, but this workout takes thestrain off the traditionally weakerareas of your body,” says Hardy.Send your body fat packing

DO THIS ON

WEDNESDAYS

TAKES

35 MINUTES

LEVEL

EASYYOURPLAN

LOWER-BODY LIFTS

01 \\GOBLET SQUAT4 SETS OF 12-15REPS, 60SECRESTHold a kettlebell at your collarbones. Set your feetat shoulder-width, with toes slightly outward (A).Keeping your weight on your heels, push your hipsback and towards the floor, lowering until yourhamstrings touch your calves (B). Drive your hipsforward to return to the start position.

B

A

02 \SUMODEADLIFT4 SETS OF 12-15REPS, 60SECRESTStep up to a loaded barbell and take a wide stance,with bent knees and feet almost touching theplates. Taking a close grip on the bar (A), inhalebefore driving through your heels to extend yourlegs, thrusting your hips (B) as the bar passes yourknees. Slowly lower the bar to the floor. That’s one.

B

A

12CM


03 \WALKING LUNGE4 SETS OF 12-15REPS, 60SECRESTYourglutes are thebiggestmusclegroupsyou’vegot –use thismove tomake themyour engine roomfor fat burning. Standwith apair of dumbbells atyour sides (A) and takea step forwardwith your leftleg, bendingat thekneeuntil your left kneealmosttouches the floor (B). Swapsideseach rep.

B

A B

A

04 \ONE-ARMSNATCH4 SETS OF 15REPS, 60SECCrouch down and hold a kettlebell between yourlegs (A). Pushing from your hips, swing the weightforward and up. When the weight reaches shoulderheight, rotate your hand and punch the kettlebelloverhead, locking your arm out, core braced (B).Switch sides when your set is done and repeat.

P

03CM


PT 06.2015

01 \TRICEP PRESS-UP8-10REPS, 4 CIRCUITSAnarrowerpress-uphandpositionwill helpbuildstrength inyourarms. Beginby supportingyourupperbodyweight onoutstretchedarms (A), withyourbody formingastraight line fromhead toheel.Loweruntil your chest almost touches the floor (B),thenexplodeupwards to the startingposition.

02 \OVERHEADCABLE TRI EXTENSION4-6 REPS, 4 CIRCUITSMove straight onto this move and say an overduegoodbye to excess arm fat. Facing away from thepulley station, take hold of the attachment withboth hands (A) and extend your arms above yourhead. When your triceps are stretched (B), squeezethem to extend your arms, then return to the start.

03 \\DUMBBELL PRESS4-6 REPS, 4 CIRCUITSLie back on a flat bench with a dumbbell in eachhand, held at the sides of your chest, palms facingforward (A). Exhale as you squeeze your chestmuscles together, extending your arms until bothdumbbells touch (B). Lower the weights slowly forbeach-ready pecs. Rest; start the circuit again.

A

A

BB

5 MOVES FORXL MUSCLEThis final session is going topush you to your limits. But thereward is a beach-body workoutthat hits your chest and arms hardfor results that come fast (ifnot easy). Perform the first threemoves as a circuit; rest 90secbefore doing the same with thetwo exercises over the page

DO THIS ON

FRIDAYS

TAKES

30 MINUTES

LEVEL

MEDIUMYOURPLAN

UPPER-BODY CIRCUITSA

B

TRI SET

STYLIST:SHARONAGRICOLE|GROOMING:SUSANAMOTA|SHORTTSSNNIIKKEE.CCOOMM,NNIIKKEEAAIIRRMMAAXXXTTAAVVAASSEESSSSEENNTIALSSCHUH.COM

DROP 5KG FOR SUMMER WORKOUT 3

2.5CM

5.1KG


PT 06.2015 DROP 5KG FOR SUMMER WORKOUT 3WORKOUTPHOTOGRAPHY:PHILHAYNES|MODEL:LEEPHILLIPSATAPMMODELS|STYLIST:SHARONAGRICOLE|GROOMING:SUSANAMOTA|SHORTSTOPMAN.COM,NIKEROCHETRAINERSOFFICE.CO.UK

05 \PULLOVER8-10REPS, 4 CIRCUITSYour final move bringsyour range of stabilisermuscles into play whileworking your pecs.Lie on a flat bench,holding a dumbbell atarms’ length behindyour head (A). Keepingboth arms straight,slowly bring the weightover your head. Holdfor a second when youreach the top (B). Theburn is good. Now hitthe showers.

04 \DECLINECABLE FLY8-10REPS, 4 CIRCUITSA superset to finish.Attach a band behinda declined bench andhold in each hand.Keeping your elbowsslightly bent (A), pullthe cables togetherin front of your face,maintaining the originaltension (B). Allow thecables to return slowlyto the starting positionby keeping your chestengaged. Now, do itagain. And again.

B

B

A

A

SUPERSET

32 MEN’S HEALTH

PT 06.2015

FUEL TO BURN,TASTE TO SAVOURJamie was weight training and dieting at thesame time, so chef Caspar Rose ensured thesemeals maintained his calorie deficit but keptthe protein levels high to retain muscle mass

MORE IS MORE

“We met all Jamie’smicronutritionalrequirements byproviding himwith five high-fibremeals full offresh vegetables”

CasparRose

MEAL ONESmoked Salmon& Scrambled EggsCut a few calories bylosing the yolks if it’sa rest day; add spinach,tomatoes and basil foorextra antioxidants.Breakfast, perfected.305kcal, 28g proteinn,7g carbs, 19g fat

MEAL THREECajun Swordfish& Balsamic VegRub a large fish steakwith lime zest, spicesand coconut oil, thencook it on a griddleor barbecue – Britishsummer permitting.270kcal, 43g protein,10g carbs, 6g fat

MEAL FOURLean Turkey Bolognese& SpaghettiBlunt any blood sugarspikes by spiralisingsquash and courgette tomake your spaghetti.Flavour with salt, pepperand basil leaves.395kcal, 39g protein,20g carbs, 18g fat

METHODMix up the dry ingredients, thengradually add the nut butter, syrup andcoconut milk to form a paste. If you’retempted to skip the spirulina, remmindyourself that the ocean algae is 65%protein and rich in iron and B vitamins.And that you won’t really taste it.Pop the bowl in the fridge for 30mmiin,then flatten the mix outt wwith yourr hands.Cut it into bars. Share the rrecipe withyour training partners or allowww thee PEDrumours to spread like wildfire.

INGREDIENTS

SERVES SIX

• Ground coconut,1 cup

• Ground almond,1 cup

• Vanilla whey, 1 cup• Spirulina powder,5tsp

• Beans ofa vanilla pod

• Almond butter,heaped tsp

• Maple syrup,big splash

• Coconut milk, 1 cup

TIME TO MAKE

35 minutes

LEVEL

EASYNUTRITIONAL

VALUE

330 kcal

21g protein

11g carbs

23g fat

MEAL TWOBar-Raising SpirulinaProtein BallsDon’t pay over the odds for chocolate-coated whey; these pack all the aminosyou need with extra superfood kudos

GRAB A CABINDOLE-3-CARBINOL,

A CHEMICAL FOUND IN

CABBAGE, SUPPRESSES

YOUR FAT-STORING

HORMONES

MEN’S HEALTH 33

SLIM-DOWN FEASTS

STAG DOPACKED WITH IRON AND

B VITAMINS, DEER WILL

CHASE OFF COLDS AND

FATIGUE WHEN YOU’RE

TRAINING HARD

VEG OUT

“At first I thoughtcutting back oncarbs would suckthe fun out meals,but now I’ll take‘courgetti’ overpasta any day”

Jamie Sage

METHODTransforming your bodymeansgetting your hands dirty. Combine theburger ingredients in a bowl, then forminto three mini patties.Sear the burgers for 2min each side,turn down the heat, then continue tocook. They should end up a littlepink in the middle.Thinly slice your salad veg and coatin red wine vinegar. Like its alcoholiccounterpart, the vinegar’s a rich sourceof polyphenols – great for recovery and,unlike your Malbec, safe for workouts.

INGREDIENTSSERVES ONE

For the burgers• Lean venisonmince, 100g

• Dijon mustard, 1tsp• Tomato paste, 1tsp• Garlic, 1tsp, crushed• Dried thyme, pinch

For the salad• Red cabbage, chunk• Purple carrot, ¼• Red onion, ¼• Red wine vinegar,splash

TIME TO MAKE

25 minutes

LEVEL

MEDNUTRITIONAL

VALUE

335 kcal

31g protein

14g carbs

12g fat

MEAL FIVEFat-Chasing VenisonBurgers & Purple SlawWhen the fare’s this good, who needscheat days? This energising dinner willrecharge your body for a new session




06.2015

LIFTERS’LITTLEHELPERSFresh food in the right quantitiesis all well and good. But if you’reas busy as our three challengers,you’ll need some supplementarysupport as you build your new body

POP FORA6-PACKHere are the little leg upsthat gave James a lift towardhis cover-model physique

EXTREMEDEFINITION

AMINO ACID 1 TO 3 TABLETSAs the building blocks of protein, feeding yourbody’s muscle-making processes throughoutthe day keeps construction in progress.SPIRULINA 1TSP IN LIQUIDIt’s a complete foodsourcewith countless vitaminsand minerals. It also tastes vile. Dilute in a shakeor prepare to pull your best ‘Rocky-eggs’ face.

ORGANIC COCONUT OIL AS NEEDEDCoconut made fat cool again. Full of medium-chain triglycerides to fire your metabolism:pick it over olive oil and spreads when cooking.

DYNAMITE 1 PACK 1 HOUR BEFORE TRAININGDown your pre-gym boost with a high-carbdrink (like Lucozade) to ensure your muscles’are well stocked with nutrients and glycogen.

PRIMAL26 1 SCOOP WITH WATERThis is pure whey protein isolate. If you’re sickof lumps, switch it up by adding this powder tothe water. Or chuck in a few ice cubes.

X-BLEND 1 SCOOP WITH WATERFast-absorbing whey is ideal post-workoutprotein. Mix in slower proteins (say, egg whiteand milk) to drip feed your muscles overnight.

CREATINE 3 TABLETS 30MIN AFTER TRAININGPretty much the only supplement that’s beenrubber-stamped by science. It ups your recoveryso you can train every day free from DOMS.

PRE WORKOUT

POST WORKOUT

BEFORE BED

DAILY

THE SHORT STACKFor size without the addedbody fat, Dan’s leaner supplementplan will give you the push you need

BUILDMUSCLE

M-FUSION 1-2 SCOOPS WITH WATERWith 23g of protein and 28g of carbs, thishigh-calorie recovery shake deliverseverything you need after a tough workout.

CREATINE 3 TABLETS 30MIN AFTER TRAININGCreatine fuels yourmuscles with ATP, the energysource that’ll help youmake those final reps. Youknow, the ones that will make the difference.

POST WORKOUT

PRIMAL24 1 SCOOP PER DAYThere are many wheys to make this amino acidpayload more palatable: mix with juice, or blendwith a banana and peanut butter, for example.

DAILY

CUTTINGCREWJamie popped a lot to keeptorching fat though his workouts.Stoke your burn with these pokers

BURNBODY FAT

SUPER D3 1 CAPSULEVitamin D pills aren’t just to top up our sunexposure. As well as boosting bone and musclefunction, low levels can slow your fat burning.

CLA 1-2 AT BREAKFAST AND DINNERConjugated Linoleic Acid helps to strip body fatand slows down any muscle wastage. So you’lljettison more waste, and keep what you want.

FISH OIL 1 CAPSULE TWICE A DAYYou can get the same anti-inflammatory effectsfrom eating oily fish. But when you’re trainingthis hard, there’s no harm in having some more.

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.

PRIMAL26 PRO 1 SCOOP IN WATERWith 26g of protein a serving, this concentratedpowder gives you more bang for your buck, soyou don’t need to cart around big bags.

X-BLEND 1 SCOOP IN WATERReady for bed? We bet you are. Sneak in onemore slug of protein before you settle downfor a full eight hours of muscle growth.

CREATINE 3 TABLETS 30MIN AFTER TRAININGIf you leave your pills at home, don’t worry. Theextra benefits of taking them right away areminimal. Just have them when you get home.

PRE WORKOUT

POST WORKOUT

BEFORE BED

DAILY

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SWINGWHENYOU’RE WINNING

For more great kettlebell exercises and

others visit menshealth.co.uk/exercise

KB ONE-ARM SWINGStand with you feet set wider than yourshoulders and bend your knees to grabthe ketllebell. Drive the hips, keep yourback flat, and swing the weight up toshoulder height. Return and repeat.

ONE-ARM KB ARNOLD PRESSHold a kettlebell at shoulder height withyour palm facing inwards and arm bent.Rotate your palm and extend your armexplosively to raise it above your head.

Pause for amoment then repeat.

MEN’S HEALTH PROMOTION

AMOT

ADD 4KG OF MUSCLE06.2015

THE LEAN GAINERWith a 6ft 3in frame, building muscle was a tallorder for Dan. Still he added 4kg while halvinghis body fat thanks to James Conci-Mitchell

DAN MASOLIVER. 29. FEATURES EDITOR

M

r

e ’ng t

raisin r e s

EXPERIENCE Former Army officerJames Conci-Mitchell’s approachto training was simple: drill thebasics to see massive results

CONTACT @JCMFitnesssix3nine.com (020 7242 0060)

THE TRAINER

AFTERBEFORE

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”)

BUILD A BASEOF STRENGTH“We split push and pull moves,hitting each body part twicea week,” says PT Mitchell.By going full-on early on,Dan was able to shift heaviermetal when it mattered

DO THIS ON

MONDAYS

TAKES

25 MINUTES

LEVEL

HARDYOURPLAN

PUSH WORKOUT #1

06.2015

BODY FAT

WAS11.6%

NOW5.5%

TO SHOULDERS

ADDED

06CM


WORKOUTPHOTOGRAPHY:PHILIPHAYNES|MODEL:LEEPHILLIPSATAPMMODELS|STYLIST:SHARONAGRICOLE|GROOMING:SUSANAMOTA

03 \TRICEP PULLDOWN3 SETS OF 10REPS, 90SECRESTTime todevelop those sleeve-fillers. Stand facingahighcablepulley.Holding thehandles, keepyourelbows tucked toyour sides (A), andpull downwardtoyour thighs.Whenyour armsare fully extended,hold for a second (B), then return to the start. YourT-shirt should feel tighter already.

02 \STANDINGDUMBBELL LAT RAISE3 SETS OF 10REPS, 90SECRESTThiswill build youaV-shapedback in time for thebeach. Standwith your feet shoulder-width apart,knees slightly bent (A).With adumbbell in eachhand, slowly raise your arms to formaT-shape (B).Forget outdoing theguynext to you–pick aweightthatwill allowyou tomaintainperfect form.

ADD 4KG OF MUSCLE WORKOUT 1

01 \BARBELLBENCHPRESS4 SETS OF 8REPS,90SECRESTYour muscle-buildingregime begins flat out.Lie on a bench holdinga barbell above yourchest, with your handsslightly wider thanshoulder-width apart.Breathe in as you lowerthe bar to your chest(A), then exhale andpush back up withoutfully locking your arms(B). Use a spotter whenyou go heavy to avoidcrushing your ribs.

A

B

A

B

A

B

FULL-BODYOVERHAULYour next session uses pullingmovements to balance out the workof the pushes. “Keeping the movessimple but doing them with properform and load is key to progress,”says Mitchell. You won’t looklike you’re carrying carpetsunder your arms either

DO THIS ON

TUESDAYS

TAKES

20-25MIN

LEVEL

MEDYOURPLAN

PULL WORKOUT #1

02 \SEATEDROW4 SETS OF 10REPS, 90SECRESTSit at a seated-row station or low pulley cable andattach a handle that allows a neutral grip – palmsfacing each other (A). Slowly pull to your waist,squeeze your shoulder blades together and keepyour back straight (B). Pause, then allow your armsto extend, keeping your core well braced.

03 \STANDINGBICEP CURL3 SETS OF 10REPS, 90SECRESTGrab a couple of dumbbells with an underhandgrip (palms facing you) and let them hang at yoursides. Standing straight, curl the weights towardyour shoulders in turn until your biceps are fullycontracted (A&B). Squeeze for a second, thenreturn to the starting position.

01 \SWISSBALLHAMSTRINGCURL3 SETS OF 12 REPS, 60SECRESTTo hit your legs, you’ll need to floor it. Lie on yourback with a swiss ball under your heels with legsstraight (A). Engage your glutes to lift your hipsoff the floor, curling your heels toward you. Whenyour hamstrings are fully contracted, squeeze (B)then brace your core and return to the start.

A

B

A

A

B B

PT 06.2015

WORKOUT:SHORTSTOPMAN.COM,NIKEROSHEFLYKNITSOFFICE.CO.UK


BODY FAT

LOST

4.8KG

TO BICEPS

ADDED

02CM


PT 06.2015

02 \INCLINEBENCHPRESS4 SETS OF 12 REPS,60SECRESTTime to bag yourselfa superhero-sizedchest. Set up a benchat a 30-degree angle.Hold a barbell aboveyour chest, handsslightly more thanshoulder-width apart,then slowly lower itto your chest (A).Exhale as you push thebar explosively back tothe starting position(B). Push the bar ina straight line or yourisk chinning yourself.

01 \\FRONT SQUAT4 SETS OF 12 REPS, 60SECRESTTackle the back squat’s meaner cousin for rapidquad development. Rest a barbell across yourupper chest, using your hands to hold it in positionwith an overhand grip (A). Lower into a sittingposition, pushing your hips backward (B).Keeping your chest up and spine straight, driveup through your legs, keeping your abs engaged.

ACCELERATEYOUR GAINSBack to pushing – but this timeyou’re performing more reps withless weight. “This stimulates yourfull range of muscle fibres, givingyou more bang for your buck overthe week,” says Mitchell

DO THIS ON

THURSDAYS

TAKES

35 MINUTES

LEVEL

MEDYOURPLAN

PUSH WORKOUT #2

B

A

A

B


03 \\SKULL CRUSHER3 SETS OF 12 REPS, 60SECRESTIt’s not as bad as it sounds. Lie on a flat bench,holding a barbell with an overhand grip above yourchest (A). Bending your elbows while keepingthem tucked in, lower the bar to the crown of yourhead over a count of two (B). Pause, then extendback up, squeezing your triceps at the top point.

A

B

04 \STANDINGCABLE FLY3 SETS OF 12 REPS, 60SECRESTLastly, stand between two high pulley stations,with your arms outstretched, and take hold ofthe cable attachments (A). Stand with kneesslightly bent, pull together in a hugging motionso your hands meet in front of your chest (B).Return and repeat, then go home.

A

B

FRONTSQUAT

TO CHEST

ADDED

04CM


PT 06.2015

01 \BENT-OVERROW4 SETS OF 12 REPS, 60SECRESTThis lastworkout focusesonyourbicepsand lats.Holdingadumbbell in onehand, kneel onabenchand lean forward from thehipuntil you feel a stretchin yourhamstrings (A). Pull thedumbbell up toyour side, pushingyour right shoulderbladeback (B). Lowerunder control, and repeat.

03 \\SEATEDBICEP CURL4 SETS OF 12 REPS, 60SECRESTIt’s your final call to arms. Sitting on a bench witha dumbbell in each hand, curl the weights uptoward your shoulders, one arm at a time (A),twisting at the wrist when the weigh passes yourthighs so you finish with your palm facing you(B). Squeeze and return to the start position.

02 \\LAT PULL-DOWN4 SETS OF 12 REPS, 60SECRESTNow engage your upper back. Grip the handlesattached to a pulley, with your palms facingdown at a 90-degree angle (A). Moving yourarms only, steadily pull downward, then squeezeyour lats together for a painful second (B), beforeslowly returning to the start.

AA

B

B

THE FINALSTRETCHYour last session may be slightlysimpler, but that doesn’t meanyou’re cutting corners. “Go asheavy as you can, without puttingyourself at risk of injury,” saysMitchell. This is your big finish

PULL WORKOUT #2

DO THIS ON

FRIDAYS

TAKES

30 MINUTES

LEVEL

EASYYOURPLAN

A

B


MENSHEALTH.CO.UK48 MEN’S HEALTH

PT 06.2015w

EXPLOSIVE GAINSON YOUR PLATEPacking on size requires more than just extracalories. If mass is your goal, Dan’s planwill home in on your macro targets to keepyou fuelled, focused and fired up to train

METHODBake the spud at 180°C for 30min.Tear the skin off and mash with saltand pepper. Prep a few in advanceif you plan to eat at your desk,post-gym, or just hate mornings.Whisk the eggs, herbs and oniontogether, then cook in a non-stickpan with the shredded chicken.Plate upwith the sweet potato –a micronutrient bomb – and prepareto see your upper body blow up.

MEAL ONETheMuscle-UpOmelette &MashGet off to a strong start. After a night ofmuscle-repair, your body will be hungryfor amino acids. Feed the growth

INGREDIENTS

SERVES ONE

• A sweet potato• Free-range eggs,2 whites, 1 whole

• Parsley, chivesand basil, pinchof each, torn

• A spring onionstalk, chopped

• Pre-cookedchicken, handful

TIME TO MAKE

30 minutes

LEVEL

EASYNUTRITIONAL

VALUE

260 kcal

26g protein

28g carbs

5.4g fat

GREEN GIANT1TBSP OF PARSLEY

SMASHES YOUR RDA FOR

VITAMIN K – LINKED

TO FAT LOSS AND

BONE HEALTH


†ACCORDINGTOTEXASA&MUNIVERSITY

MENSHEALTH.CO.UK MEN’S HEALTH 49

SUPERSIZED MEAL TIMES

FEED YOUR GAINS

“The right balanceof quality protein,fats and ample carbsis essential whenbulking. A sweet,high-protein snackquashes cravings”

CasparRose

METHODThis dish provides amega-doseof protein with very little sugar, givingthose calories a fast-track pass to yourbiceps. Blend the cream ingredients ina food processor until smooth.Mix the base ingredients in a separatebowl, then press them into an ovenprooftray lined with baking paper.Bake the base for 5min at 165°C. Whenit’s crunchy, remove and spoon the wetmix over the top. Lick the spoon if noone’s looking. Bake for a further 15min,then leave to chill in the fridge for aslong as you’re able to resist it.

INGREDIENTS

SERVES SIX

The cream• Fat-free Greekyoghurt, 1 cup

• Low-fat quark, 1 cup• Chocolate proteinpowder, 1 cup

• Egg whites, 2• Chia seeds, 2tsp• Raw cacao, 2tsp• An orange, zestand juice

The base• Oats, ¼ cup• Ground almonds,¼ cup

• Peanut butter, 1tsp• Coconut oil, 1tsp

TIME TO MAKE

25 minutes

LEVEL

MEDNUTRITIONAL

VALUE

270 kcal

19g protein

11g carbs

17g fat

MEAL TWOChocolate OrangeCheesecakeIt isn’t Terry’s – it’s yours. This dessertmay speak indulgence, but the extracalories will add bulk in the right places

MEAL FOURJerk Chicken, Rice&Kidney BeansRub the chicken withhoney and mixed spice,then sear it in a hot pan.Serve with wild rice,beans and a mixedgreen salad. Jamaicanit easy for yourself…520kcal, 46g protein,74g carbs, 6g fat

MEAL THREECoconut Salmon& Baked SwedeCoat your fillet in groundcoconut and bake withwedges of swede. Servewith crushed gardenpeas – and you’ll smashany chip-shop cravingsalong with them.430kcal, 42g protein,17g carbs, 21.5g fat

MEAL FIVEMassaman Beef Curry& Spiced BroccoliFry the meat, thensimmer in coconut milk,peanut butter and stock.Flavour your florets withcinnamon and chilli andserve on the side witha last bit of wild rice.700kcal, 52g protein,76g carbs, 21g fat

FAT OR MYTHFORGIVE CHOLESTEROL

ITS CHEQUERED PAST:

A HELPING IMPROVES

MUSCLE GAINS WITH

EXERCISE†

MIXING IT UP

“Grilled chickenand shakes get oldfast. Varying mydiet meant I neverfelt the need to‘cheat’ while onmy programme”

DanMasoliver



CHANGING GEAR TOMATCH YOUR GOALSThese are the tools that made constructinga new physique that bit easier for our threemen. Start your own full-body kit right here

BETTER SOFTTHAN SORRYCrèmedeCorps£27kiehls.co.uk“All the sessionsmeantIwas showeringat leasttwiceaday, sometimesmore. I’mnotnormallyone forunguents, butthe sweating, lifting,soapingand towellingdriedoutmyhandssomethingchronic.Hydrating lotionwasallthat stoodbetweenmeandcrackingskin.”DM

ROCK ’N’ ROLLEnsoTravelRoller£60physioroom.com“Iwasn’t exactlymobileto startwith, so I spenta lot of time rollingaroundon the floor infront of theTV.Ratherthan thebeaten-up foamcylinders at yourgym,this hasa sixmoveablediscs, soyoucangetright to themusclesyouneed to loosenup,without stressingoutanyof theothers.”JS

PT 06.2015

50 MEN’S HEALTH

PHOTOGRAPHY:HEARSTSTUDIOS

MENSHEALTH.CO.UK

DON’T SWEAT ITNikeDri-FitTrainingShirt£25nike.store.com“Tobehonest, feeling likeI lookedgoodputme in theright frameofmind to trainhard.Thishas theall sweat-wickingyou’d expectbutfeels like a jerseyT, ratherthanashinybase layer. Itbeats anotherdog-eared5-a-siidde top.”JF

COLD WARPainReliefSpray£3.50boots.com“Don’t kidyourself –something isgoing tohurtat onepoint or another.I kept a canof this tohandfor thewhole 10weeks.Youmight feel fine after yoursessionbutsittingatadeskfor 8hours ismurder onyourmuscles.”JS

GYM BAG HEROES

MEN’S HEALTH 51MENSHEALTH.COO.UUK

NO AVERAGE JOEEBodumTravelCoffeeMaker£16 johnlewis.com“Iwouldn’t havemademyearly-morningsessionswithout abig cupof coffee.But aCostaBuckshabit isexpensive.Thisportablecafetiere lets you just addhotwater andplungeonyourway to thegym.”JF

STAND STRONGNikeMetcon1£100store.nike.com“My light-as-air runningshoeswerecomfy forwalkingaround.Butwhen it came to frontingup to the squat rack,Imight aswell havebeenstoodonstilts.Specialist training shoesaren’t just agimmick–theyoffer a steady, flatbasewhichgivesyouthebodyposition (andconfidence) youneedtogoheavy.”JF


ILLUSTRATIONS:ALCONICATSYNERGYART

THE LAST WORDSBefore you begin your own transformation,our experts have some final tips. Take note,train hard and see you in the summer

FLOW THEN GO“If you don’t warm up properly, you don’tbelong in the gym. Do upward-dog-to-

downward-dog yoga flows to focus on yourhip mobility. Most men have little-to-no

movement there.” Rich Tidmarsh

FIND A NEW ANGLE“Shoulders hurting on the bench press?If you haven’t 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

FIELD THEBALL AND SOCKET

“If you’re a desk jockey, chances are yourshoulders are weak. In anymove usingthem, retract the scapula before youexercise. Imagine squeezing a tennisball between your shoulder blades

to set up your torso.”James Hardy

FEAR TOTREAD THE MILL“If you’re naturally lean andlooking to addmuscle, cardiowill eat into your gains. If youeat right and lift heavy, you

probably don’t need togo near a treadmill.”

JamesConci-Mitchell

SPICE THINGS UP“The key to successful dieting is

consistency. Whichmeans you have to enjoyyour food. Keep your core ingredients simpleand focus onmixing things up with the spicerack instead. Fuel that tastes good is far

more powerful.” Caspar Rose

FEEL THEBENEFITS

“Stop wasting time on isolatedmovements and hit large,compound lifts. To seea real change you needto lift using every sinewof your body. You need tofeel it everywhere.”

Rich Tidmarsh

EXPERT ADVICE PT 06.2015

10week Men_s Health UK 2015-06.Bak

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