What? 4 Eggs whisked, 400g (14oz) Potato, ½ Red Onion, 2 Tomatoes, 5g (0.2oz) Butter, ½ Lime, Mixed Herbs
How? Microwave the potatoes for 10 minutes until cooked through. Meanwhile chop up the onion and tomatoes. Fry the onion on a medium heat until translucent. Use a non-stick pan so you can avoid using too much fat for frying. Add the potatoes and mixed herbs and fry with the onions for 2 minutes, stirring constantly. Pour over the eggs and allow the omelette to form. When the bottom of the omelette is cooked, sprinkle over the tomatoes and add a squeeze of lime. Finish off in the grill, sprinkle with black pepper and enjoy!
Why? Eggs are packed with protein, good fats, vitamins and iron. Only a small amount of butter is used and almost all the fats are healthy fats from the egg yolks (use whites only if this does not fit in with your goals). Potato provides, clean, low GI carbs. Lime stimulates your metabolism, is a natural fat burner and is a great source of vitamin C. Tomatoes are packed with antioxidants and have cancer busting properties. Mixed herbs and pepper add guilt-free flavouring.
The most punishing day of all. This workout sticks to the basics but hits them hard! The squat is the king of full body movements and features heavily at the start of the workout for both strength and hypertrophy. Next, we move on to straight leg deadlifts. To finish leg curls and leg press are supersetted to finish you off completely. Good luck trying to climb stairs after this workout! Unfortunately there is no photo for calf raises… but they did happen!
A cheat meal is when you break your own rules when it comes to nutrition by eating a large amount of something you shouldn’t. Let’s say you don’t eat any fast food as part of your normal diet, if you go and order a family bucket of fried chicken and eat the whole thing to yourself then that’s a cheat meal! If you have one cheat meal a week, then you’re eating clean 96% of the time - not bad at all! One cheat meal won’t ruin your progress.
Some people plan in a weekly cheat meal as part of their diet, this can be a good thing as it can help motivate you to eat clean the rest of the time. I think a better approach is to try to avoid cheat meals but allow yourself to let loose a little when the opportunity presents itself (e.g. family meal, eating out with friends, unable to get anything else). Just make sure you limit yourself to about once a week and don’t let a cheat meal turn into a cheat day!
If you want to bench press safely without a spot, try using the power rack. Set up the safety bars so that when you fail the barbell is just resting just above your chest and there is enough room for you to wiggle out. Nothing beats a gym buddy but when your circumstances are not ideal you have to improvise!
Not for the feint of heart. This hypertrophy workout consists of many supersets and drop sets - it’s fairly complex so you’ll want to write this down! The first 5x5 focuses on building strength and all other movements are about time under tension. Adding in a dedicated arm day is a surefire way to build some arm size!
1 - Close Grip Bench Press 5 x 5
2A - Close Grip Bench Press 3 x 8-10 2B - Concentration Curl 3 x 8-10
3 - Lat Pulldown 3 x 10-12
4A - Triceps Dips 3 x 10-15 4B - Wide Grip Barbell Curl 3 x 10-12
5A - Skull Crusher 2 x 8-10 5B - Close Grip EZ Bar Press 2 x 8-10
6A - Close Grip EZ Bar Curl 2 x 8-10 6B - Concentration Curl 2 x 8-10
7A - Triceps Cable Pushdown 2 x Dropset (10,10,10) 7B - Cable Curl 2 x Dropset (10,10,10)
Strength & Hypertrophy Workout v1.0 Day 1 - Vertical Push
First build shoulder strength with a heavy 5x5. Move onto Arnold press for shoulder hypertrophy. Next, power cleans from just above the knee help to build explosive power. Move onto more hypertrophy work with upright rows to target both the delts and traps. Burn out your shoulders completely by finishing off with a cable superset.
1 - Push Press 5 x 5
2 - Arnold Press 3 x 8-10
3 - Power Cleans 4 x 8-10 (Focus on speed and power with 50% of 1RM)
4 - Upright Row 4 x 10-12
5A - Face Pull 3 x 8-10 5B - Upright Cable Row 3 x 8-10