test work

c u t t i n g g u i d e v 3w w w . L D N M u s c l e . c o m0 2

A t t e n t i o n

Our guide’s content is not a substitute for professional medical care and diagnosis. If in any doubt whatsoever, have poor health, or pre-existing mental or physical conditions/injuries do NOT attempt the training or dietary plan without clearance from your physician or doctor first. We are NOT medical experts nor do we purport to be.

As with any training programme by participating you knowingly and voluntarily assume all risks associated with such exercise activities. LDN Muscle accepts no liability for any injury, loss or damage resulting from physical exercise. By following our guide you knowingly and voluntarily assume the inherent risk of physical/resistance training. When training you should do so in a safe and controlled environment, ensuring you have supervision and are assisted by another competent/qualified gym assistant when required. At no time should you attempt to perform such activities alone and unsupervised.

Should you suffer from any medical conditions, injuries or allergies, or should you be in any doubt whatsoever, we advise you seek medical/professional advice immediately and do NOT proceed to partake in any activity.

Any supplements featured within the guides are optional and must be taken in strict accordance with manufactures recommendations, if in any doubt always consult a physician. Always ensure your technique is correct, train within your own capabilities and observe any safety practices/code of conducts present within your own gym.


A b o u t T e a m L D N M

We are two sets of brothers from South West London – comprising of the Bridger Brothers, Lloyd and Max, and the Exton Twins, James and Tom.

We have trained together for years – each with a slightly differing background but the same goal: a natural, lean and aesthetic physique. As a group, we have all been heavily involved in weight training and promoting the often-overlooked importance of general health and fitness.

Having all extensively trained for a number of years and had to fit this initially around full time University education and sport, and now around our full time professions and social lives, we whole heartily empathise with the juggling act that is required. We create all our guides with this firmly in mind.

We all approach areas from a slightly different angle, we all have our own positive and negative experiences to draw on when providing practical advice and opinions about both training and nutrition. This valuable knowledge, gained over years of experience will help you reach your training goals and develop the lean and natural looking muscular results that we all strive for. With advice and tips to suit everyone, no matter what your starting point is.

We are, and always have been 100% natural, using only legal, commonly available supplements- strictly no pro-hormones, steroids or performance-enhancing drugs. We are intent on spreading the natural ethos we all uphold. LDNMuscle aims to open people’s eyes to the dishonesty, false claims and naturally unattainable physiques that are sadly often mis-sold to people with a gimmicky supplement or generic one size fits all plan.

We at LDNMuscle are also 100% independent, having repeatedly turned down various sponsorship offers – this allows us to give unbiased, simple, honest and realistic advice. We chose to distance ourselves from supplement companies as we believe the vast majority attempt to sell customers the ‘dream’, as does much of the fitness industry as an entirety. We became highly frustrated and increasingly disenchanted with an industry commonly fortified by unjust, bold and spurious claims.

We’re all proud to practice what we preach- our muscular gains have not been drastic over a period of months, we have had to work hard year on year, learning from our mistakes and determining what kind of training and nutrition works for us; all four of us with different genetic strengths and weaknesses.

Unlike many other companies, LDNMuscle offers unrivalled advice, support and motivation with NO hidden agendas.

Best of luck on achieving your health, fitness and aesthetic goals, we wish you every success from all of us here at Team LDNM:

Lloyd, Max, James & Tom.

https://www.ldnmuscle.com/interview-with-ldnm-co-founder-lloyd-bridger/

https://www.ldnmuscle.com/interview-with-ldnm-co-founder-max-bridger/

https://www.ldnmuscle.com/interview-with-ldnm-co-founder-james-exton/

https://www.ldnmuscle.com/interview-with-ldnm-co-founder-tom-exton/


A c k n o w l e d g e m e n t s

Thank you to Charlotte Parsons for her photography, post production work and help in designing the Cutting Guide V3.

Thank you to Simon Howard at SNH Foto for his excellent photography used within the Cutting Guide V3.

Thank you to Physique Warehouse Gym for the use of their fantastic facility. Their contact details are as below:

• Website

• Facebook

• Twitter

• Address: 112 Down St, West Molesey, Surrey KT8 2TU

• Telephone: 020 8979 2245

Thank you to the food and supplement companies that have aided us in creating exclusive LDNM Discounts available only to owners of the Cutting Guide V3. You won’t find discounts and bundles like this anywhere else!

• Musclefoods

• Genetic Supplements

• MyProtein

• The Protein Works

• Go Nutrition

http://www.snhfoto.com/

http://www.bodybuildingkit.com/

https://www.facebook.com/pages/Physique-Warehouse-Gym/224350050908940

https://twitter.com/physiquewarehse

www.musclefood.com

www.geneticsupplements.co.uk

http://www.myprotein.com

http://www.theproteinworks.com

http://www.gonutrition.com


W e l c o m e

Congratulations on making the educated choice and purchasing the World-renowned LDNM Cutting Guide V3!

The success of the Cutting Guide V2 was, and still is, unparalleled across the fitness industry; so if you are new or loyal to the LDNM Movement you will not be disappointed by the content, support or results that come with the Cutting Guide V3. This edition is a step up from the Cutting Guide V2, and as ever you can expect epic results that come as standard with all of our Flagship Guides.

Training, nutrition, exclusive LDNM discounts, health and well-being, how to effectively track your progress and MUCH more is covered in this 100+ page interactive guide, designed to get you lean and fit in the most optimal, sustainable manner possible.

We love to see, hear and read about the progress you make using our guides, so please don’t hesitate to send in your transformation photos and testimonials to [email protected]. You can also contact us via Twitter, Facebook and Email at any point for advice or to share your results at any point- we endeavour to reply as soon as possible.

Stay consistent, eat well and train to your fullest, and we are confident you will make noticeable progress towards the physique you desire.

Good luck, all the best and we look forwards to helping you transform over the next 18 weeks and beyond!

Lloyd, Max, James & Tom.

http://www.ldnmuscle.com/gallery/cutting-guide-gallery/

http://www.ldnmuscle.com/product-category/guides/

mailto:results%40ldnmuscle.com?subject=Cutting%20Guide%20V3%20Transformation

https://twitter.com/ldn_muscle

https://www.facebook.com/LdnMuscle

http://www.ldnmuscle.com/contact-2/


C o n t e n t s

0 7 t r a i n i n g p r o g r a m m e

1 8s u p p l e m e n t s & d i s c o u n t s

2 6h e a l t h & w e l l - b e i n g

3 7t r a c k i n g y o u r p r o g r e s s

4 3n u t r i t i o n

6 8W O R K O U T S

1 1 8W H A T N E X T ?

1 2 2g l o s s a r y


Cutting isn’t about excessive cardio,

feeling lethargic and faint and entering

a frightening calorie deficit.

The Cutting Guide V3 training

programme is specifically designed to

ensure your cut is both healthy and

sustainable. Our multi-phased training

programme ensures that you reach

your aesthetic potential without risking

a premature plateau or worse still,

regression.

T r a i n i n g p r o g r a m m e

c u t t i n g g u i d e v 3w w w . L D N M u s c l e . c o m

VOLU

ME-

HYP

ERTR

OPh

Y W

EEK

POW

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HYP

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34

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56

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1011

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0 8

T r a i n i n g P r o g r a m m e


mon

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wed

thu

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sat

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0 9




H O W D O E S T H E C U T T I N G G U I D E V 3 p r o d u c e S U C H G R E A T R E S U L T S ?

W H Y D O E S T H E T R A I N I N G P R O G R A M M E H A V E D I F F E R E N T W E E K S ?

W H A T M A K E S T H E C U T T I N G G U I D E V 3 T R A I N I N G P R O G R A M M E D I F F E R E N T ?

As with all our guides, they give such great results because of the prior research, testing and thought that goes into all the aspects that they encompass. Designing a training programme for the best results is pointless if it isn’t enjoyable and adaptable to real life! We take these factors into account, combined with our own experiences, in each and every aspect of this guide.

Traditional training programmes will have you follow the same 1 dimensional routine from 4-12 weeks, but due to the body’s ability to adapt these plans quickly become ineffective and only result in small/nominal gains. By changing the focus for the differing weeks, we minimise the risk of plateauing and increase the potential of making/maintaining gains in size, strength and power.

Combined with a realistic approach to training, the Cutting Guide V3 manipulates the following training variables:

• Load

• Volume

• Tempo

• Muscle action

• Rest intervals

This provides you with constantly varying stimuli.

The use of different training loads and phases over time allows us to create periods where there is a high accumulation of fatigue that is necessary to force the body to adapt, which, when coupled with strategic taper weeks, provide the greatest results.

T H E C u t t i n g G u i d e V 3 T R A I N I N G P R O G R A M M ET h e C u t t i n g G u i d e V 3 i s n ’ t y o u r t y p i c a l ‘ c u t t i n g r e g i m e n ’ o r ‘ b o d y b u i l d -i n g s p l i t ’ . I t w o r k s b y m e t h o d i c a l l y v a r y i n g r e p r a n g e s w e a r e a b l e t o o v e r c o m e m a n y p r o b l e m s e n c o u n t e r e d b y t h e s e a r c h e t y p a l t r a i n i n g s t y l e s a n d m a x i m i s e o u r p o t e n t i a l f o r f a t l o s s a n d l e a n g a i n s .



t h e D I F F E R E N T L I F T I N G P H A S E S e x p l a i n e d

G O I N G T O F A I L U R E

P R A C T I C I N G P R O G R E S S I V E O V E R L O A D

In the training calendar you will have spotted the different ‘lifting phases’- namely accumulation and intensification- this is how they differ from one another.

Accumulation – The focus here is on a high training volume. If you are performing 4 sets of 12 reps on an exercise, you should use the same weight

for each set, aiming to reach failure on the last set.

Intensification – The focus here switches to lifting the heaviest weight

possible. If you are performing 4 sets of 12 reps on an exercise, you should increase the weight each set, aiming for the final set to be the heaviest weight you can use for 12 reps (you may have heard this referred to as a ‘pyramid set’).

As an example, if you were doing 4 sets of 12 reps on bench press these are the different weights you would use:

Accumulation – 4 sets, all at 60kg

Intensification – first set at 40kg, second set at 50kg, third set at 60kg, fourth set at 70kg

Be sure to change your mental attitude when changing phases. Both hurt, but you have to be willing to push yourself hard every session, every exercise of the intensification phase. You should approach each exercise as if you are aiming to set a personal best on the final set.

Failure is where you can no longer perform any repetitions of said exercise while maintaining safe and proper form. This doesn’t always mean performing the full range of motion; on machines and isolation exercises you can safely perform partial reps (reps where you can no longer complete the entire range of a motion) to failure (where you eventually can’t move the weight at all) without risking injuring yourself.

Progressive overload is simply increasing the weight you are lifting for each exercise at regular intervals of your programme. Your body will quickly become conditioned and adapt to your training, so you need to do this in order to reduce the chances of plateauing. You should try to increase the weight used for each exercise by 2.5-5kg every training cycle.



W H E R E A R E T H E C A R D I O W O R K O U T S i n t h e g u i d e ?

W H I C H F O R M O F C A R D I O I S B E S T ?

H O W M A N Y S E S S I O N S S H O U L D Y O U P E R F O R M A W E E K ?

W H A T D A Y S S H O U L D Y O U P E R F O R M C A R D I O ?

They are right here, just after the weights workouts.

HIIT and LISS both have their advantages, but we lean towards HIIT for its time efficiency and effects on increasing metabolism. We generally perform 1-3 HIIT sessions and 1 LISS a week.

If you can’t perform one type of cardio for any reason, it is fine to make all your sessions HIIT or LISS.

Remember: Always consult a doctor or physician before embarking upon

any exercise programme, especially those that require high levels of

exertion such as HIIT.

This depends on your starting point. More conditioned (fitter) individuals will see the best benefit to time ratio from starting with 2-3 cardio sessions a week. Whereas, less conditioned individuals will see the best benefit to time ratio from 1-2 cardio sessions a week.

We advocate starting with the least amount of cardio that gives the best results, because as you become more conditioned (fitter) and leaner, you will have to add additional intervals (and eventually another session) to continually lose body fat. Increasing from 3 to 4 sessions a week is more manageable than increasing from 4 to 5 sessions, or even 5 to 6 sessions.

We haven’t expressly stated which days cardio should be performed on as everyone’s schedules are different. Fit your cardio in at the most appropriate times for you, ideally in a separate session to your weights, but it is fine to add on to the end of these sessions if you are pushed for time.

C A R D I O O N T H E C U T T I N G G U I D E V 3T h o u g h t y o u w e r e g o i n g t o g e t a w a y w i t h o u t d o i n g a n y c a r d i o ? A f r a i d n o t ! I f y o u w a n t t o l o s e b o d y f a t a t a g o o d r a t e , y o u a r e g o i n g t o h a v e t o d o y o u r c a r d i o !



W H I C H C A R D I O S E S S I O N S H O U L D Y O U P E R F O R M ?

D O E S L I S S N E E D T O B E P E R F O R M E D F A S T E D ?

P R A C T I C I N G P R O G R E S S I V E O V E R L O A D W I T H C A R D I O

C A N Y O U R E P L A C E C A R D I O W i T H S P O R T s O R F I T N E S S C L A S S E S ?

The session you choose is down to you, depending on the equipment available and personal preference. If you’ve only got 20 minutes spare or can’t make it to the gym for a cardio session, do home tabata or outdoor sprints. Whereas if you want to beast yourself down the gym, do treadmill pushes or cross-trainer HIIT!

There is a literature review from highly respected sports scientist Brad Schoenfeld that suggests LISS burns equal amounts of calories from fat whether performed fasted or fed.

So arguably it comes down to personal preference whether you prefer to do steady state cardio fasted (first thing in the morning, before food) or fed at another point during the day.

You should aim to increase the length of your HIIT sessions by 1 interval, and LISS sessions by 2-4 minutes every 3-4 weeks.

Yes. Less intense activity such as a long run, cycle, even yoga can be good replacements for LISS. Football/rugby training, spinning and circuit classes can all be good replacements for HIIT, as long as they are intense enough!

But, be sure to do 1 ‘true’ HIIT session a week.


m o n t u e w e d t h u f r i s a t s u n

a mChest, shoulders & triceps

Back, traps & biceps

Off Rest Shoulders & arms

Football match(HIIT/LISS)

Legs (quads) & back

p mCross-trainer HIIT

Football training (HIIT)

Legs (ham-strings) & abs

Rest Off Off Off


a mSwimming HIIT

Chest, shoulders & triceps

Back, traps & bicepsCycling HIIT

Legs (ham-strings) & abs

Off Rest Cycle(LISS)

p mOff Off Off Off Shoulders

& armsRest Off


a mRest Outdoor

SprintsOff Off Home

TabataRowing machine HIIT

Off

p mRest Shoulders

& armsLegs (ham-strings) & abs

Back, traps & biceps

Off Legs (quads) & back

Chest, shoulders & triceps

1 4


E X A M P L E S C H E D U L E S W e h a v e i n c l u d e d e x a m p l e s c h e d u l e s t o s h o w h o w y o u c a n b u i l d t h e C u t t i n g G u i d e V 3 p r o g r a m m e a r o u n d y o u r o w n r o u t i n e .

E x a m p l e s c h e d u l e 1





C A N Y O U W O R K O U T 4 T I M E S A W E E K ?

W H Y D O E S T H E C U T T I N G G U I D E V 3 H I T M U S C L E G R O U P S T W I C E A W E E K ?

W H Y I S T H E R E S T R E N G T H T R A I N I N G I N T H E C U T T I N G G U I D E V 3 ?

C A N Y O U M O V E T H E W E I G H T S S C H E D U L E A R O U N D ?

This is fine to do. We recommend removing either Shoulder & Arms or Legs & Back from Week A (dependant on which you enjoy training more, or that needs more work), combining the Upper Body Power and Lower Body Power compound exercises from Week B into one workout, removing the metabolic circuit workout from Week C and removing either Shoulder & Arms or Legs & Back from Week D.

A typical bodybuilding style split of chest Monday, back Tuesday, leg Wednesday and so forth works ok for ‘chemically enhanced’ bodybuilders as they have an enhanced capacity for growth.

Through our cumulative training experience, we have found increased training frequency (with enough volume) to provide better results both in terms of muscle growth and fat loss due to the increased stimuli provided to the muscles.

Too many ‘cutting’ programmes neglect strength training when trying to lose body fat, opting instead for higher volume training. While this may lead to more calories being burnt it doesn’t efficiently maintain muscle strength, and if you have ever done a sustained cut (calorie deficit diet) you will know maintaining strength and energy levels is hard to do. While a decrease in strength does not directly lead to muscle wastage it will mean you have to use lighter weights for other workouts, providing less stimulation to the muscles so there is less capacity for maintenance or growth.

The weights schedule is a SUGGESTION. See the example schedules, above, for an idea of how flexible the programme is.

The most important factor of the programme is that it fits your lifestyle. If you prefer to only workout on weekdays simply move your rest days to weekends. Play football on Saturdays? Move legs to Sunday. Just be sure to allow 48 hours between training the same body part twice.

F A Q sW e a i m t o a n s w e r e v e r y f r e q u e n t l y a s k e d n u t r i t i o n q u e s t i o n i n t h i s s e c t i o n , s o p l e a s e b e s u r e t o r e a d t h r o u g h t h o r o u g h l y b e f o r e t w e e t i n g o r e m a i l i n g u s .



W H A T I S M O R E I M P O R T A N T : W E I G H T O R F O R M ?

C A N Y O U S K I P T H E P O W E R W O R K A N D T A P E R W E E K ?

C A N Y O U R E P E A T A P H A S E ?

W H A T I F Y O U M I S S A W O R K O U T ?

W H Y A R E T H E R E N O S U G G E S T E D W E I G H T S F O R E A C H E X E R C I S E ?

Learning to lift weights with correct form is the most important skill when you start in the gym in our opinion. Lifting with incorrect form stimulates less (of the target) muscle fibres, leading to less calories burnt and decreased potential muscle growth, while increasing the chances of injuring yourself.

That being said, you need to steadily increase the weights you are lifting over time and be prepared to push yourself to failure to continually progress.

Both of these are important aspects of the training programme which cannot be overlooked if you want to make the best progress on the Cutting Guide V3; although if you do not like the power work in Week B this can be replaced with regular hypertrophy sets (2-4 sets of 8-12 reps).

If you really enjoy a week, you can repeat it! Although we urge you not to skip one week in order to repeat another.

It happens to everyone; something crops up and you have to miss your session. Don’t beat yourself up over it, either find a time to do that workout later in the week or accept you missed it and move onto your next scheduled session.

For more about what to do if you are having a bad week, read this article.

Everyone following the Cutting Guide V3 will be of a different strength, so it is pointless for us to say ‘use the 10kg dumbbell for 12 reps of hammer curls.’ Inevitably the suggested weight would be too heavy or too light for the majority of people.

We have suggested the percentage of your 1 rep maximum (for the given lift) you should be using for each exercise, but again, this is merely a suggestion. If you can lift more than the suggested percentage for the given number of reps, lift more. If you can’t lift as much as suggested with good form, lift less weight. It comes down to you making the decision based on your own capabilities.

http://www.ldnmuscle.com/bad-week-eaten-badly-lack-motivation/



W H A T I F Y O U H A V E T O S T O P M I D - W E E K ?

I F Y O U A R E N E W T O L I F T I N G , W I L L T H E T R A I N I N G P R O G R A M M E B E T O O M U C H ?

W H A T I F Y O U C A N ’ T P E R F o r M A N E X E R C I S E ?

C A N Y O U T R A I N I F Y O U G E T I L L ?

If for any reason you have to stop training mid-week and subsequently miss the remaining sessions, we recommend starting that week’s training from the beginning when you get back in the gym.

If you are new to ‘proper’ training- we advise doing the taper week twice as acclimation (avoid going to failure!) before embarking on the full programme. The key focus here should be on learning the correct technique for the all lifts. Don’t be afraid to ask the gym staff if your form is right!

You can also take additional taper weeks (after weeks 7 and 14) if you feel the need, as proper recovery is paramount for sustained progression.

No exercise should cause you excessive discomfort or pain – even ‘key’ exercises such as squats and deadlifts can be replaced.

See our substitute exercises section for a list of commonly asked for replacement exercises. If there isn’t a listed replacement exercise, Tweet us and we will get back to you as soon as we can.

This is a personal call; but we would advise refraining from training if you are at all unwell. Be sure to rest up and visit a doctor if the symptoms persist.

Be respectful of other gym users; it is unfair to expose them to any contagious illness you may have.

For more on training with with a cold, read this article.

If you are out of training for several weeks due to illness, rather than jumping straight back into the full programme we suggest you perform one Taper Week (Week D) before returning to full training.

https://www.ldnmuscle.com/rest-recovery-for-optimal-results/


https://www.ldnmuscle.com/exercising-with-man-flu/


One thing’s for sure, there is no natural

‘miracle’ supplement that will, of

itself, get you massive and lean. We

remain deliberately unsponsored and

independent to ensure our advice and

recommendations are always honest,

unbiased, genuine and based on our

own personal experience

That being said, with an effective

training and diet plan, there are a few

core supplements that we believe can

help optimise your progress.

S u p p l e m e n t s a n d d i s c o u n t c o d e s



O u r v i e w o n s u p p l e m e n t sS u p p l e m e n t s a r e a c o n t e n t i o u s p o i n t f o r u s h e r e a t L D N M . C u m u l a t i v e -l y w e h a v e s p e n t o v e r 2 0 y e a r s u s i n g s u p p l e m e n t s a n d h a v e p r o b a b l y w a s t e d t h o u s a n d s o f p o u n d s b u y i n g t h e m . W e s t i l l b u y o u r o w n s u p -p l e m e n t s , b u t o n l y f r o m c o m p a n i e s t h a t w e f e e l p r o d u c e h i g h q u a l i t y p r o d u c t s a t a r e a s o n a b l e p r i c e . W e a v o i d e a t i n g c h e a p , p r o c e s s e d f o o d s f u l l o f p o o r q u a l i t y i n g r e d i e n t s , s o w h y w o u l d w e c o n s u m e p o o r q u a l i t y s u p p l e m e n t s ?R e m e m b e r , n o s u p p l e m e n t s a r e n e c e s s a r y t o m a k e a e s t h e t i c i m p r o v e -m e n t s , b u t s o m e a r e u s e f u l c o n v e n i e n c e t o o l s a n d m a y h e l p o p t i m i s e y o u r p r o g r e s s o n t h e g u i d e . W e h a v e s e p a r a t e d t h o s e w e u s e i n t o t w o d i f f e r e n t ‘ t i e r s ’ - ‘ T i e r O n e ’ a r e o u r c o r e s u p p l e m e n t s a n d w e p r i o r i t i s e t h e s e o v e r ‘ T i e r T w o ’ s u p p l e m e n t s w h i c h a r e l e s s f u n d a m e n t a l t o o u r r o u t i n e .P l e a s e n o t e ; i f y o u a r e i n a n y d o u b t w i t h r e g a r d s t o s u p p l e m e n t a -t i o n w e a d v i s e y o u a d h e r e t o t h e m a n u f a c t u r e r s r e c o m m e n d a t i o n s , o r c o n t a c t t h e m d i r e c t l y .



W h e y p r o t e i n

C r e a t i n e

When milk goes off and it separates into two layers- a white solid which settles to the bottom and a translucent yellowish liquid that floats on top- this liquid is impure whey protein. But even if you are in desperate need of protein we advise you don’t drink it, it tastes awful!

Whey protein has an excellent amino acid profile, high in leucine, which initiates protein synthesis quickly. There are two main forms– whey CONCENTRATES and whey ISOLATES. Whey isolates have a more advanced filtration method so the protein powder is often more ‘pure’- containing less sugars and fats- and is more bioavailable (more of the protein is converted into muscle tissue). So if you opt for a whey isolate, you may be getting more protein for your pound! (If you are lactose intolerant, stick to whey isolates as these have lower levels of lactose).

Watch out for companies that add poor quality ‘filler proteins’ such as soy and pea so they can cut costs. Companies aren’t required to list the ingredients they put in supplements in order of most-to-least abundant (unlike on food packaging). So even if soy is at the end of the ingredients list, it may still be present in high quantities.

We utilise whey protein shakes as a convenience tool to make up our protein macros when we are on the go, or in a rush.

Creatine has been the most studied supplement in sports science. Creatine is natural and is NOT a steroid. It DOES NOT build muscle, but provides your muscles with the capacity to derive more energy in short bursts. This will allow you to work out at a higher intensity for longer, giving you the potential to stimulate more protein synthesis, leading to more potential muscle growth. Supplementing with 3-5g a day will achieve 100% muscle saturation.

We take 3-5g in water or with a shake post workout or at breakfast on non-training days. We recommend taking a 2 week break after 6-8 weeks continued use.

If you want to know more about creatine, read this article.

T I E R O N E S U P P L E M E N T S

http://www.ldnmuscle.com/what-is-creatine/



B C A A s

Plasma leucine levels are elevated when we eat a meal (that contains leucine!), stimulating protein synthesis. Once plasma leucine levels reach or exceed the ‘leucine threshold’ your body has been signalled to perform the maximum amount of protein synthesis and any additional leucine (from extra protein) will have little additional affect. Plasma leucine levels gradually fall as your body utilises it for protein synthesis or production of energy, so once they return to baseline values, we eat again!

When we work out, we are damaging and breaking down muscle and we are also using a lot of energy. The body will use plasma glucose and plasma leucine for energy at this point; so to minimise the amount of protein our body breaks down while working out we take an ‘intra-workout’ BCAA supplement (drink or tablets). Pure BCAAs are highly available so make their way into the bloodstream quickly, elevating plasma leucine levels and ‘switching on’ protein synthesis to avoid potential muscle catabolism.

We take 6-8g of BCAAs intra-workout (a dose larger than 4g of leucine will have little additional effect).

If you want to know more about BCAAs, read this article.

https://www.ldnmuscle.com/what-are-bcaas/



I n s t a n t O a t s

Z M A

P r e - W o r k o u t

D e x t r o s e

Instant oats are an incredibly convenient; low GI, easy to transport and high in carbohydrates per 100g. Rarely leaving you feeling bloated, and reasonably low in fat, they are our go to carb source.

We take them at any meal, or on the go, if we need to make up or bolster our carbohydrate macros.

Zinc is important for almost all metabolic processes, especially protein synthesis and the maintenance of a healthy immune system, while magnesium helps regulate electrolyte balance, energy production and neuromuscular function. ZMA is a specific blend of zinc and magnesium designed to support these processes and many (including us) note sensations of deeper sleep when supplementing with it.

Pre-workouts have become a staple addition to the supplement stack of any boy who has been to the gym more than twice in his life.

With an ingredient list longer than your arm and a promise that the heftier the price tag the more energetic the high will be, our experience is that pre-workouts can be useful on occasions when you are incredibly tired- but persistent use can leave you dependant and contantly feeling lethargic. For this reason we advise you use them sparingly.

Remember; the main ingredient of legal pre-workouts is caffeine. If you want to save yourself money and buy caffeine tablets (assess your caffeine tolerance, starting with 50mg pre workout) - or keep things simple with a double espresso. We take these 30 minutes before working out.

When you work out, you use energy; the longer, more intense or higher the volume within the session, the more energy you will use. When we feel our energy start to drop, so too does the intensity of our session. When intensity drops, so does your performance, resulting in a decreased potential for muscle growth and fat loss.

Simple carbohydrates provide a fast digesting energy source and consuming these during your workout allows you to maintain a higher level of performance for longer. There are plenty of expensive, fast digesting carbs on the market but as far as we are concerned they offer little benefit over dextrose for a huge increase in price.

We take dextrose intra-workout, the amount determined by our macros.

T I E R t w o S U P P L E M E N T S



M U S C L E F O O D S

Musclefoods deliver the highest quality and best value meat we have come across by a long-shot, straight to your door! Stop dragging yourself around the local supermarket where you will be paying nearly double the price for your meat (which then shrinks to half the size when you cook it!).

Musclefoods also supply varying fish, exotic meats, liquid egg whites, nut butters, coconut oil, seasoning and a whole host more.

SIMPLY CICK THE CODE BELOW IN BLUE AND ENTER IT AT THE CHECKOUT (please note the code is only valid if you click the link below first).

L D N M C G V 3To give you £5 off your order (when spending over £75).

We have also negotiated an EXCLUSIVE CUTTING GUIDE V3 BUNDLE which covers all your meaty needs and also treats including Whey Hey ice cream and Quest Bars at a discounted price.

C U T T I N G G U I D E B U N D L EYOU CAN USE THE BUNDLE IN CONJUNCTION WITH THE DISCOUNT CODE, SIMPLY CLICK THE BUNDLE LINK ABOVE AND ENTER LDNMCGV3 AT THE CHECKOUT.

F A Q sT h e s e E X C L U S I V E C U T T I N G G U I D E V 3 D I S C O U N T C O D E S c a n ’ t b e f o u n d a n y w h e r e o n t h e i n t e r n e t . T h e y a r e a l l r e - u s e a b l e a n d w i l l s a v e y o u a s m a l l f o r t u n e o n y o u r d i e t a n d s u p p l e m e n t s i n t h e l o n g r u n ! P L E A S E N O T E ; T H E S E D I S C O U N T C O D E S W I L L O N L Y B E E F F E C T I V E I F Y O U A C C E S S T H E C O M P A N Y W E B S I T E S T H R O U G H T H E H Y P E R L I N K S P R O V I D E D I N T H I S G U I D E ! C O D E S A R E C A S E S E N S I T I V E A N D B E S U R E T O R E G I S T E R W I T H E A C H C O M P A N Y W H E N P L A C I N G A N O R D E R !

http://bit.ly/1qP3EtK

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M Y P R O T E I N

G E N E T I C S U P L E M E N T S

MyProtein are one of the oldest retailers in the game and stock just about everything with their huge range of sports supplements and gym essentials.

NEW CUSTOMERS - CLICK THE CODE BELOW IN BLUE AND ENTER THE CODE AT THE CHECKOUT:

L D N M C G V 3To give you 10% off your entire order.

RETURNING CUSTOMERS - CLICK THE CODE BELOW IN BLUE AND ENTER THE CODE AT THE CHECKOUT:

L D N M C G V 3 R E To give you 10% off your entire order.

Genetic Supplements are undoubtedly one of the most advanced sport-supplement companies out there, taking pride in delivering the highest quality products and fantastic customer service. All their supplements are HFL tested so are safe for drug tested athletes to use – probably why so many GB athletes choose to use them. Check out our two favourite products, Sustain 2.0 and Bio-whey.

CLICK THE CODE BELOW IN BLUE AND ENTER THE CODE AT THE CHECKOUT:

L D N M C G V 3To give you 10% off your entire order.

http://www.myprotein.com/thezone/articles/training-to-next-level/

http://www.myprotein.com/thezone/articles/training-to-next-level/

http://www.geneticsupplements.co.uk/



G o N u t r i t i o n

T h e P r o t e i n W o r k s

Go Nutrition offer a fantastic range of flavours as well as innovative products such as ‘Ambient Liquid Egg Whites’ and ‘Cream of Rice’. Also, they declare to be the only sports nutrition retailer that labels their products with, exactly, what is used and in descending order.

CLICK THE CODE BELOW IN BLUE AND ENTER THE CODE AT THE CHECKOUT:

L D N M C G V 3To give you:

• Spend £0 - £75; receive 10% off your entire order

• Spend £75 - £115; receive 12.5% off your entire order

• Spend over £115; receive 15% off your entire order

(Excludes Whey Isolate 2kg-4.5kg)

The Protein Works stock supplements to fulfil for your wildest supplements desires- but also great for the basics- such as gluten free oats. Delicious arrays of nut butters, (check out Dark Chocolate Hazlenut!) and not to mention perhaps the most comprehensive line up of protein flavours we have ever seen! Very Speedy and reliable delivery.

FOLLOW THE LINK AND USE THE CODE AT THE CHECKOUT:

L D N 1 0To give you 10% OFF site wide (Excluding 2kg+ Whey Protein 80 concentrate and 90 Isolate, Pack Deals and Create Your Own). OR

L D N 2 5 To give you 25% OFF all sizes and flavours of the following products:

• Super Greens• Pure Fine Oats• iBCAA• Raze Preworkout• Nitro Works

http://gonutrition.com/

http://www.theproteinworks.com/

http://www.theproteinworks.com/


In addition to training to your optimum

and eating well, if you supplement

with the right micronutrients,

stay conditioned and maintain a

constructive balance in your life, you

will help keep your progress both

consistent and sustainable. Creating an

optimal environment for continuous,

uninterrupted progression.

This section examines some simple

ways to maintain your health and well-

being, and effective self preservation of

mind and body; to keep you motivated,

energised and reduce the chances of

injury and illness. All with the common

aim of continuous progression.

H e a l t h & W e l l - B e i n g


H e a l t h & W e l l - b e i n g

W h y g e n e r a l H e a l t h a n d W e l l - B e i n g i s i m p o r t a n tM a i n t a i n i n g y o u r h e a l t h a n d w e l l - b e i n g i s o f p a r a m o u n t i m p o r t a n c e t o a n y d e d i c a t e d t r a i n e r , b u t a r g u a b l y e v e n m o r e s o f o r t h o s e l o o k i n g t o d r o p b o d y f a t i n a n e f f e c t i v e a n d s u s t a i n a b l e m a n n e r . W h e n i n a ‘ c u t t i n g p h a s e ’ i t ’ s a l l t o o e a s y t o d r o p f a t s , c a r b s a n d y o u r f a v o u r i t e f o o d s t o a b a r e m i n i m u m i n s e a r c h o f f a s t r e s u l t s . T h i s i s a l l t o o c o m m o n w i t h t h e a v e r a g e g u i d e o r ‘ X D a y s P l a n ’ , w h i c h o f t e n d o n ’ t c o n s i d e r y o u r i m m e d i a t e , o r l o n g - t e r m p h y s i c a l a n d m e n t a l w e l l - b e i n g . T h i s i s w h y w e p r i d e o u r s e l v e s o n p r o d u c i n g s u s t a i n a b l e g u i d e s , w i t h i n c l u s i v e d i e t p l a n s a n d f l e x i b i l i t y w i t h i n b o t h t r a i n i n g a n d n u t r i t i o n - a l l o w i n g i n c o r p o r a t i o n o f y o u r f a v o u r i t e t r e a t s , a n d c r e a t i n g a h e a l t h y r e l a t i o n -s h i p w i t h f o o d .E n s u r i n g y o u s u p p l e m e n t t h e r i g h t m i c r o n u t r i e n t s , s t a y c o n d i t i o n e d a n d m a i n t a i n a n e f f e c t i v e b a l a n c e i n y o u r l i f e , w i l l h e l p k e e p p r o g r e s s c o n s i s t e n t a n d s u s t a i n a b l e ; u l t i m a t e l y c r e a t i n g a m o r e o p t i m a l e n v i -r o n m e n t f o r e f f i c i e n t l i n e a r m o v e m e n t t o w a r d s y o u r g o a l ( s ) !B e l o w w e w i l l d e t a i l v a r y i n g w a y s t o p r e s e r v e y o u r h e a l t h a n d w e l l -b e i n g ; h e l p i n g w a r d o f f f a t i g u e , m o o d s w i n g s a n d k e e p y o u m a k i n g d e c e n t h e a d w a y .

T h e I m p o r t a n c e o f H y d r a t i o n

Staying well hydrated is important in a mental and physical sense; aiding concentration and effectively allowing every metabolic function within the body to occur. Dehydration effectively makes the body and brain run below normal capacity, thus performing below optimal levels: something we do not desire!

• Aim for between 2.5 – 4.0 litres of water per day. Larger men towards the higher end of the spectrum, and lower for smaller men. If you are very active, or live in a hotter climate than the UK, aim towards the upper end of the scale.

• Being well hydrated reduces the likelihood of muscular injury, illness, headaches and ultimately the chances of regression or slowed progress towards your goal.

• Drinking a cool pint of water upon waking is a great way to re-hydrate and wake yourself up in the morning.

• Taking a large bottle of water with you to work during the day is good practice- marking lines for how much you should have drunk by a certain time of the day is also a shrewd move.

• Staying well hydrated also reduces the feelings of hunger. Thirst can often be mistaken for the need to eat, and can lead to slowed progress through unnecessary calories consumed when snacking.



T i m e t o C h e c k Y o u r s e l f : H a v e t h e B a l l s !

Guys, we all know how long we spend in front of the mirror looking at ourselves… So there really is no excuse not to find the time to check yourself. We aren’t scare mongering you, but testicular cancer is more prevalent in younger males (85% of cases in men between 15-45 years old), so please don’t overlook the importance of a thorough monthly check(s).

Remember to ask yourself are your balls in good shape too!?

Here is some guidance:

• Firstly don’t be alarmed- it is perfectly normal for one testicle to be larger than the other, and or sit higher or lower.

• Your testicles should feel smooth without any lumps or bumps, and firm but not hard. You may feel a soft tube at the back of each testicle- this is perfectly normal.

• The best time to examine yourself is after a warm bath or shower. Hold your scrotum in the palm of your hand and use your fingers and thumb to gently feel each testicle.

• If you feel any lumps or swellings in either testicle, or notice any changes in the shape or size of your testicles, see your GP as soon as possible.

If you need any further guidance, watch this demonstrative video.

Please remember that for every guide bought LDNM will donate £1 to the charity for testicular cancer, BallBoys. Please join us in supporting such a worthy cause, find out more please click here.

http://www.channel4embarrassingillnesses.com/video/how-to-check-yourself/how-to-check-your-testicles

http://www.ballboys.org.uk/about-us.htm



D i e t a r y F i b r e

F r u i t a n d V e g e t a b l e s

Technically a carbohydrate, fibre can be sub-categorised into two groups: water insoluble and water soluble (both have different properties) which are key to maintaining a healthy digestive tract.

• Wholegrain foods are a great source of fibre given their unprocessed format. These include foods such as beans, pulses, some breads, fruits and vegetables.

• A healthy level of dietary fibre can help protect against various types of cancer.

• More benefits include controlling blood cholesterol levels, sugar regulation and increased satiety- all assisting with weight management.

• Fibre intakes for different weights are laid out under the fibre macros. If you are consistently falling short of the correct amount of dietary fibre, supplements such as oatbran or Optimum Nutrition Fitness Fibre can be added to your diet to help reach your target.

We are all guilty of neglecting fruit and vegetables at times here at LDNM. Focusing on hitting calories and macros- getting in your carbohydrates, fats and protein- sometimes leads to forgetting to utilise an array of vegetables. However we do suggest hitting at least 5 portions of fruit and vegetables daily when possible:

• Fruit and vegetables are great sources of fibre. A healthy amount of fibre in one’s diet has been proven to help maintain gut health, prevent constipation and reduce the risk of developing Bowel Cancer.

• They contain a vast spectrum of micronutrients; meaning utilising a wide range of fruit and veg is a good idea.

• Vitamins and minerals (micronutrients) are required in small quantities to stave off illness and disease, whilst helping maintain a normal metabolism.

• Fruit and vegetables, alongside adding a variety of colours, taste and micronutrients, are filling and some very sweet- reducing hunger and sugar cravings.

• Fruit and veg also have a strong placebo effect, helping you feel better in a mental sense alongside the physical benefits.

• We would advise limiting fruit to 2-3 pieces daily, given the sugar (carbohydrate) content is still high. Also high amounts of fruit may cause digestive issues, discomfort and have a laxative effect in higher quantities. We prefer 1-2 higher fibre fruit options per day.

• If you really cannot stand eating vegetables, we suggest blending them with flavoured whey protein and ice water. Spinach, kale, cabbage, carrot, cucumber, courgette and broccoli all have very little flavour when blended, so become almost unrecognisable as part of a green protein smoothie.



V i t a m i n D 3

M u l t i v i t a m i n s a n d M i c r o n u t r i e n t S u p p l e m e n t a t i o n

Vitamin D3 is naturally produced in the body when the skin is exposed to sunlight of a high enough intensity. Given the UK climate, and tendency for bad weather and low light over the winter months (and beyond!), it is a sad truth that many of us are deficient in vitamin D3.

• 10-15 minutes of exposure to direct sunlight per day is recommended for lighter skinned people, however those with darker skin living in some temperate regions will need slightly longer exposure- suggesting they will be even more deficient in vitamin D3.

• Alongside enumerating health benefits including staving off illness and disease, healthy vitamin D3 levels or supplementation have also been suggested to aid in fat metabolism.

• We supplement 1000-2500 Iu of vitamin D3 daily with breakfast- as a liquid or tablet.

Supplementation with micronutrient pills, effervescents and tablets is debated, but introducing a wider spectrum of beneficial micronutrients into your body can yield, at least, a mental boost.

• Vitamin C and Echinacea are very good to take through the winter months at least. They’re suggested to ward off the common cold and improve recovery time from illness.

• Iron and Zinc have also been shown to be low in the average man; with benefits including reducing the risk of some cancers and upholding fertility.

• Ultimately the commonly marketed vitamins and minerals have the widest range of health benefits, and for the best price, so an all in one such as Opti-Men from ON or from your local Chemist is a good investment.



B u i l d i n g S p o r t i n t o y o u r R o u t i n e

B o d y A c n e

With regards to health and fitness, and life in general, you have to make time for the things you love. For example 2 x 1 hour games of football a week, rugby, boxing or an exercise class- these can all fit into a resistance training routine, even one aimed at reducing body fat whilst maintaining muscle mass, without it becoming catabolic.

• Sports training can directly replace cardio sessions, as can exercise classes; very intense sessions replacing HIIT and less taxing bouts of sport replacing LISS.

• Resistance sessions may also be moved around to incorporate your sport, or replaced entirely during periods of high commitment to your given sport.

• If playing a higher level of sport consider restructuring the weekly schedule to best fit your needs; i.e. legs, chest or shoulders the day before a big rugby match or the day of the week you compete would not be ideal! Thus adjusting the workout schedule to fit your lifestyle and commitment is a good move; of course we can assist you with restructuring the workout schedule if necessary!

• If you want to maintain a high level of performance when playing or competing, you should eat around the event as you do around a weights workout. Your total macros should be the same as a training day and you should also consume dextrose and BCAAs during your sport as you would during a workout – this is all described in detail in the nutrition section!

This is a common skin disease that affects some more than others, but we can take steps to lessen the frequency and intensity of outbreaks. It intensifies when skin pores become blocked with dead skin cells, excess (sebum) oil and or bacteria- emerging as a series of spots on the back, upper chest, shoulders and face.

To reduce the chance of acne and skin inflammation we can take some very simple steps in order to keep the skin clean and healthy;

• Wear clean clothes for each training session- particularly on the top half.

• Shower soon after a training session- or when becoming particularly sweaty at work.

• Use dermatologist approved sprays, scents, bodywash and moisturisers so as not to aggravate sensitive skin and areas.

• Avoid wearing tight fitting, thick clothing when possible- especially items that are in direct contact with the skin such as some warm base layers and leather clothing.

• Change your bed linen and towels completely every 4-6 days.

• Excess protein, sugars and fats can also cause outbreaks, so try to abide by the macros suggested for you where possible- this includes alcohol binges.



M a i n t a i n i n g a H e a l t h y B a l a n c e w i t h i n Y o u r L i f e

Achieving and maintaining a healthy balance between your social life, profession and passion for health and fitness (and sport) is a very tricky process. Configuring how to effectively proportion your time- without neglecting one area- involves planning ahead of time. This can be simply achieved by buying a diary, and prioritising things by importance. You will then be left with a log of your actions once the day, week or month has passed, giving you the ability to to evaluate your time-management and if you have been neglecting an area, or worse yet, a person(s) in your life in search of a shredded physique.

This isn’t to say you shouldn’t see your health and fitness as of little importance, rather you shouldn’t neglect other areas of your life because you are committed on chasing goals and targets. This problem is more commonly experienced on cutting phases, especially with plans that preach to eat only ‘clean foods’, do cardio 1-2 times daily and cut carbs back to a bare minimum- this is why we always create schedules, diets and training with flexibility in mind for working people.

Sustainability is the key! We want you to complete this 18 week plan and not rebound immediately afterwards; having learnt more about training and nutrition, and how to include your vice foods within your diet without damaging your progress towards your goal.

• If you are constantly late home or to see your girlfriend/boyfriend, or even skipping visits to your parents or grandparents because of the gym, step back and look at the bigger picture. Is cutting short or missing one session, for the sake of your loved ones, really going to affect your aesthetics in the long run?

• For more information on this topic please read this article.

• For more information on how to introduce friends and family effectively into the Health and Fitness Lifestyle please read this article.

http://www.ldnmuscle.com/health-fitness-lifestyle/


A l c o h o l

S o f t D r i n k s a n d E n e r g y D r i n k s

You may have seen people preaching how any alcohol ruins your gains and hormones, and questioning your dedication if you choose not to permanently abstain from drinking. We are not those people. Alcohol is fine in moderation, even good for you, and who honestly doesn’t enjoy a drink with friends or family every so often?

• We do not enforce a no-drinking policy upon people. We feel this is your choice and unsustainable for many, facilitating binge behaviour, which is arguably worse than drinking regularly but moderating the intake alongside a balanced diet.

• Consuming alcohol in small amounts does not negatively affect your training and or the likelihood of attaining your goals, separate of the added calorific intake and certain mixers used alongside spirits.

• Please read this article that details the truth about Alcohol and Fitness, dispelling the bro-science surrounding alcohol and training.

• That being said, getting smashed twice a week will definitely negatively impact upon your training, recovery and impair your potential to burn body fat and build new muscle. Moderation is important!

Again we are not going to scare-monger here and claim that the chemicals and sugar in soft drinks are going to cause your body to pile on fat and your teeth to fall out after two gulps. However, again we preach consuming them only in moderation- for instance, if you particularly enjoy a Cream Soda, build it into your macros- ideally post workout or alongside a meal with medium/high fibre content (10g<).

• Try to limit standard soft drinks to one can a day, including diet versions- and consume high sugar soft drinks intra or post-workout.

• Energy drinks should be used when genuinely in need of an energy boost; pre-workout, during and surrounding training or a match, or to keep you awake when trying desperately to finish you coursework/dissertation!

• As always, factor the calories and sugars from drinks into your daily macros.

• Diet soft drinks can be good appetite suppressors and there is currently no conclusive data to show they are damaging to your health, although we would still advise limiting our intake to one can daily.

D r i n k i n g ; A l c o h o l i c , E n e r g y a n d S o f t D r i n k sT o l o s e b o d y f a t y o u h a v e t o b e i n a c a l o r i e d e f i c i t , a n d t o l o s e b o d y f a t w h i l s t m a i n t a i n i n g m u s c l e m a s s a n d s t r e n g t h y o u m u s t d o t h i s w i t h a s p e c i f i c m a c r o b r e a k d o w n a n d c o r r e c t f o o d t i m i n g s - i n o r d e r t o a c h i e v e o p t i m a l r e s u l t s . S o m e d r i n k s h a v e a v e r y h i g h c a l o r i e c o n t e n t , e a s i l y p u s h i n g o n e o v e r o n e n e r g y a n d c a r b o h y d r a t e i n t a k e .


http://www.ldnmuscle.com/alcohol-and-fitness/


S t r e t c h i n g

• For a good dynamic warm up to use pre-training, please click here.

• Stretching should be completed post-workout and or after a warm/hot shower or bath.

• Progressive stretching (making the stretches more intense over time) improves your flexibility, helping to prevent injury from tight muscles, facilitating progress and generally aiding performance.

• Structured and consistent stretching also helps to break down scar tissue, ensuring the muscle fibres align and repair in a more preferential and efficient way post-injury than without stretching regularly.

• Stretching 1-2 times daily, dependent on your flexibility, is recommended.

• This article details a simple but effective lower body stretching routine, great to complete in front of the TV or Netflix.

F l e x i b i l i t y ; H o t a n d C o l d W o r kS t a y i n g i n j u r y f r e e i s p a r a m o u n t t o m a k i n g c o n s i s t e n t p r o g r e s s . A g o o d w a y t o d o t h i s i s t o i n c r e a s e o r m a i n t a i n y o u r f l e x i b i l i t y , a n d t a k e n o t i c e o f a n y s m a l l s t r a i n s a n d s p r a i n s . U l t i m a t e l y , k e e p i n g t h e b o d y i n g o o d c o n d i t i o n i s k e y t o t h e l o n g e v i t y , s u s t a i n a b i l i t y a n d s u c c e s s o f y o u r t r a i n i n g a n d r e s u l t s . I n e s s e n c e , w e ’ v e a l l h a d a b i k e t h a t ’ s s t a r t e d m a k i n g w e i r d n o i s e s . Y o u i g n o r e i t . I t g e t s w o r s e , a n d t h e n e v e n t u a l l y t h e b i k e g e t s m o r e i s s u e s a n d b r e a k s a l t o g e t h e r - e n d a n g e r i n g y o u r h e a l t h . T h i s a p p l i e s t o y o u r b o d y t o o - k e e p o n t o p o f n i g g l e s , c h r o n i c i n j u r i e s , s t r a i n s a n d s p r a i n s , i n o r d e r t o m a i n t a i n y o u r g a i n s !W i t h i n j u r i e s w e a l w a y s r e c o m m e n d g e t t i n g a s p e c i a l i s t o p i n i o n a s s o o n a s p o s s i b l e ; b u t g o o d p r a c t i c e w i t h i n j u r y r e h a b i n v o l v e s s t r e t c h i n g a n d h o t a n d c o l d w o r k . A g o o d p h y s i o w i l l a l s o l i s t b e n e f i c i a l e x e r c i s e s t o h e l p s t r e n g t h e n a w e a k n e s s - s o w e w i l l s a y i t a g a i n , g o a n d s e e o n e !


http://www.ldnmuscle.com/ldnm-lower-body-stretching-routine/


C o l d : t o b e u s e d d u r i n g t h e i n f l a m m a t o r y p h a s e ( 0 - 7 2 h o u r s p o s t - i n j u r y )

H e a t : t o b e u s e d a f t e r t h e i n f l a m m a t o r y p h a s e o f t h e i n j u r y

• Cold treatment is used to slow down blood flow to an injury; aimed at reducing inflammation, swelling and pain associated with a newly damaged area.

• It can be used immediately after a new injury, and when having aggravated a chronic or existing injury.

• Strains, sprains, impact injuries, and bruising can be treated during the inflammatory phase with cold therapy.

• How to: Rest, Ice, Elevate and Compress the injured area, keeping the limb straight and above the heart ideally. Employ a thin layer (such as a tea towel) between the cold pack and the skin to avoid burning the area; checking every 5-10 minutes to ensure there is no damage occurring to the skin.

• Do not: use for more than 20 minutes, or more than once within a 60 minute period.

• Using heat through a recovering muscular injury is advisable; heat treatment increases blood flow to the affected region and has been said to aid recovery.

• This is beneficial after the inflammatory phase of an injury, since more blood flow means more nutrients and oxygen are transported to the damaged tissue- therefore speeding up the healing process.

• Heat can also help to reduce pain, tightness and muscle spasm through muscles.

• Heat through joints can also alleviate stiffness.

• When stretching, heat can be used pre-stretching- reducing stiffness and the chance of re-aggravating the injury.

• How to: use for no longer than 20 minutes, employing a thin non-flammable layer between the pack and the skin to avoid burning yourself. Try to raise the limb above the heart where possible, keeping it in a straight position.

• Do not: use if there is still swelling in the area, or if you have poor circulation (as with diabetes sufferers), or more than once in a 60 minute period.



F o a m R o l l e r : S e l f M y o f a s c i a l R e l e a s e

As mentioned staying injury free is key to attaining your health and fitness related goals, and staying injury free is highly reliant on your conditioning- something that is improved by training, diet and self-preservation. Foam-rolling is a great way to prevent and alleviate knots in the muscles, which can in turn improve neuromuscular function and flexibility.

• Consult a doctor or relevant medical professional before foam rolling if

you are suffer from any illnesses or ailments.

• Always foam roll towards the heart when applying deep pressure to your

arms and legs! Foam rolling away from the heart can be damaging, leading

to varacose veins and blood pooling, as it forces blood in the opposite

direction to the intended flow, against the one way valves.

• Avoid foam rolling on the backs of your knees and elbows as these are ‘endangerment sites’ as the veins and nerves here are not protected by any muscle.

• Foam rolling should be used alongside a full and proper stretching routine, warm up and cool down with regards to both training and sport.

• Foam rolling is great to use pre-workout or match (legs and back especially). Tight and sore muscle groups can be loosened before and at the end of an intense workout. It also helps to increase blood flow and circulation, aiding healing and potentially preventing injury.

• Pre-workout: it has been reported to temporarily decrease pain aid in increasing the range of motion at the joints, reducing knots and improving neuromuscular performance; whereas static (‘cold’) stretching can have a detrimental effect here pre-activity.

• Recovery: LIGHT foam rolling immediately post-workout, or within 24-48 hours of an event, has been shown to improve an athlete’s ability to perform again sooner; alongside reducing muscle soreness (DOMS) more readily in order to improve their capacity to train more frequently and effectively. Avoid deep pressure as these muscles are already temporarily damaged.

• For our full review of the TPT foam roller, read this article.


http://www.ldnmuscle.com/review-of-tptherapy-grid-foam-roller/


Tracking your progress is integral yo

keeping you motivated and focused,

and should be performed in the most

effective, reliable and consistent

manner possible.

You should utilise the following

information to enable you to record an

accurate log of your progression and

transformation throughout the Cutting

Guide V3.

T r a c k i n g y o u rp r o g r e s s


G e n e r a l R u l e s

P r o g r e s s S e l f i e s

Each recording should be completed under the same conditions. This will allow for a fair test with minimal discrepancies between the recordings, providing a more accurate picture of your progress.

Please complete the tests every other Saturday or Sunday morning upon waking (so every 2 weeks or 14 days) – ideally when not hungover.

The article below lays out and justifies methods that can be used to track progress and more in great detail, so we highly suggest taking 10 minutes to read over this article.

• If possible choose a large mirror with good lighting that you will have access to throughout the guide- take all progress photos with this mirror. Using the same background also somewhat helps to verify the legitimacy of the transformation, if not taking selfies.

• Take your first ‘before photo’ upon waking the morning before you start the Cutting Guide V3 (i.e. Sunday morning if starting on the Monday!).

• Try to take all photos at approximately the same time of day and at the same surrounding temperature.

• Food and drink consumed, pose and- IMPORTANTLY- lighting (this can have a huge effect on your appearance) should all be kept consistent.

• If you have tattoos please try to keep all photos as selfies, or consistently taken by another person- this means we will not enrage the small percentage of the population that still cannot understand how a mirror works, given that the tattoo(s) will appear to have changed sides between the before and after photos if one is a mirror-selfie and one taken by someone else!

T r a c k i n g y o u r P r o g r e s s o n t h e C u t t i n g G u i d e V 3T r a c k i n g y o u r p r o g r e s s i s v e r y i m p o r t a n t i n o r d e r t o p r o p e r l y m o n i t o r a n d e v a l u a t e y o u r m o v e m e n t t o w a r d s a g o a l , a n d p r o g r e s s i o n i n g e n e r a l . T h e b e s t w a y t o t r a c k y o u r p r o g r e s s i s t o c o n d u c t f a i r t e s t s a n d l o g y o u r r e c o r d i n g s i n a c l e a r a n d l e g i b l e m a n n e r a t r e g u l a r , e q u i -d i s t a n t i n t e r v a l s .B e l o w w e d e n o t e t h e b e s t m e t h o d s t o u s e , i n c l u d i n g h o w a n d w h e n t o u s e t h e m , i n o r d e r t o p r o p e r l y d o c u m e n t y o u r p r o g r e s s .

T r a c k i n g y o u r p r o g r e s s

http://www.ldnmuscle.com/scale-weight/


T a k i n g p r o p e r s e l f i e s

• Full body shot: your face and feet are not compulsory, although a noticeable feature such as your face does help to prevent people claiming the photos are different people!

• Please use a good camera, or ensure your smartphone photo is not blurry, as this will help us and you with evaluation of progress.

• 1 x front view photo, and 1 x side view photo taken each time from a similar distance.

• Preferably while wearing (LDNM) short-shorts or (modest) underwear.

Save all your progress photos and upload them to your laptop or tablet so you have them backed up on at least one device. Please send your progress shots and any testimonials you would like to appendage to [email protected], at the end of weeks 6, 12 and 18. With your permission, these will be featured on our social media (provide us with your social media handles so we can tag you!) and within our Cutting Guide V3 Transformations Gallery. The best ones will even win LDNM prizes!

• Email [email protected]

• Attach the original un-edited, un-pic-stitched photos from week 0 and your most recent photo.

• Write a couple of lines about how you are finding the guide or a small review/testimonial.

• Let us know if you are happy for us to publicise your transformation on social media.

• Be sure to mention your social media handle (username) if you want us to tag you!

• The best transformation will win LDNM prizes and, with your permission may, even be published in the national press!


mailto:Results%40ldnmuscle.com?subject=Cutting%20Guide%20V3%20Transformation

mailto:Results%40ldnmuscle.com?subject=Cutting%20Guide%20V3%20Transformation


S c a l e W e i g h t

B o d i l y M e a s u r e m e n t s

Tracking your weight is a much discussed method used for documenting progress; some say it’s great, some say to stay away from the scales at all costs. Again we at LDNM believe in the middle ground between the two extremes: the scales are a useful tool when used alongside other methods aimed at tracking your progress towards a goal- but only when used correctly. Please see the correct way to weigh yourself below:

• Use the same set of scales each time.

• Conduct each weigh-in upon waking, ideally before breakfast, in order to keep the amount of food and drink consumed as similar as possible across all weigh-ins.

• Wear the same amount of (preferably light) clothing each time- no footwear if possible.

• Take note of your scale weight every 7-14 days.

• For more information, please read this article.

We recommend using an appropriate tape measure to conduct 2-3 measurements per body part, in a consistently relaxed or tensed manner.

• Measuring your waist circumference: take your measurements at the narrowest point on the abdomen. If this cannot be distinguished simply take your recordings one inch above the belly button.

• Measuring your chest girth: measure the circumference around your chest at its widest point.

• Measuring your upper arm: measure the circumference around the thickest part of your upper arm. Commonly at the peak of bicep to peak of tricep.

• Measuring your upper leg: measure the circumference around your thigh at its widest point. This is most commonly at the mid-point between the knee and hip.

• Using a partner to take the measurements is advised but this is also fine to do alone, ensuring you take care to be accurate with each recording.





B o d y F a t M e a s u r e m e n t s

M E A S U R I N G Y O U R P R O G R E S S A G A I N S T O T H E R S

S U M M A R Y

We do not suggest using this method of measurement given the inaccuracy of home body fat scales, and a high chance of human error when using callipers for a skin fold test. More accurate methods also tend to be very expensive and rarely offered by most health facilities, making them non-repeatable and unaffordable.

If applicable to you we can list some methods in order to track body fat- however we would again urge you to keep contributing factors as similar as possible across every test; food and drink consumed, time of day, not after a workout and so forth.

• DEXA Scan

• Hydrostatic Weighing

• Skin Fold Test (Fat Callipers)

• Body Fat (and Body Composition) Scales

This is something we implore you NOT TO DO.

Everyone makes progress at different rates so do not be discouraged by others results, instead focus on the improvements you have made.

But if you really do feel as if you are lacking motivation, that your progress has been slow, or even plateaued, read this article or get in touch with us via twitter and we will do our best to correct this for you.

Document your measurements and photos in a safe and consistent manner- on your phone, laptop and/or in a good old-fashioned diary. Legibly and safely recording your progress will allow you to see just how much you have achieved and progressed over the course of the guide and for us to utilise these figures and images in order to evaluate your progress, and change a certain area of training or nutrition if necessary.

Y O U R P R O G R E S S p r i n t o u t t a b l e

On the next page is a table for you to print out and keep track of your

progress and measurements.

Stick this up on your fridge or somewhere visible, along with your selfie

from Week 0.

This will give you an idea of how far you have come, and act as motivation

to keep you on track- reminding you of the progress you have made thus

far!

https://www.google.co.uk/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=ldnm+having+a+bad+week



Wee

k 0

Wee

k 2

Wee

k 4

Wee

k 6

Wee

k 8

Wee

k 10

Wee

k 12

Wee

k 14

Wee

k 16

Wee

k 18

Wei

ght

Wai

st

Ches

t

Arm

Leg

Trai

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g

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age

4 2

N u t r i t i o n


A structured and calculated food (and

drink) intake is critical if you are aiming

to optimise your cutting phase. Reducing

body fat, whilst maintaining (or in

some cases increasing) lean muscle

mass requires an optimal amount (and

timing) of meals, calories and macro

apportionment.

The nutrition section is the result of

months of meticulous research (aka

eating) from Team LDNM, to ensure it

is as user friendly as possible without

sacrificing its effectiveness. Only by

learning about nutrition, tracking macros

and calories will you properly ‘learn your

body’ – guesswork is not where it’s at!

N u t r i t i o n


W H A T I S F O O D ?

W H A T D O D I F F E R E N T M A C R O N U T R I E N T S D O ?

Food is predominantly made of 3 things;

• Water:

Water has no calorific value- it provides no energy directly by consuming it- but it is important for almost every metabolic function and pathway within the body.

• Micronutrients and trace elements:

Micronutrients and trace elements encompass vitamins, trace minerals and trace elements- these also have virtually no calorific value- but are required for a range of metabolic functions.

• Macronutrients:

Macronutrients (including fibre) are the chemical compounds we consume in large quantities providing us with the majority of our energy. These are categorised by food group, primarily- carbohydrates, fats and protein.

We all know the different food groups, but their roles within the body vary:

• Carbohydrates:

Carbohydrates have an energy density of 4 calories per gram. They are the body’s fast acting, primary energy source – and building new muscle requires surplus energy! Having more energy (eating more calories) than your body uses is the key factor when it comes to building muscle.

• Fats:

Fats have an energy density of 9 calories per gram. They are incredibly important for the human body – without them the body could not function properly. They are necessary to maintain healthy cell membranes, neurone function, absorption of fat soluble vitamins and production of hormones (especially testosterone). Fat does not reduce insulin response to a meal, but holds food in the stomach for longer before passing into the intestines.

• Protein:

Protein has an energy density of 4 calories per gram. After water, your body is made up mainly of protein. It is used to repair and build new body tissue, as well as regulating hormonal processes and building enzymes. To build and maintain muscle, it is essential we keep a positive nitrogen balance (more muscle tissue being built than broken down) by eating good quality protein every 3-4 hours.

W H Y I S N U T R I T I O N S O I M P O R T A N T ?Y o u c a n a s k a n y h i g h l e v e l a t h l e t e , t h e b e s t t r a i n i n g p r o g r a m m e i n t h e w o r l d i s n o t h i n g w i t h o u t p r o p e r n u t r i t i o n a n d a d v i c e a c c o m p a n y i n g i t .I f y o u d o n o t p r o p e r l y f u e l y o u r s e s s i o n s t h e y w i l l b e n e g a t i v e l y a f f e c t e d ; a s w i l l y o u r s a t i e t y i f y o u d o n ’ t a b i d e b y c o r r e c t f o o d t i m i n g s a n d u t i l i s e c o r r e c t m a c r o s w i t h i n a w e l l - b a l a n c e d d i e t .

N u t r i t i o n


W H A T A R E M A C R O S ?

H O W D O M A C R O S R E L A T E T O Y O U R D I E T ?

W H A T A B O U T C A L O R I E S ?

H O W D O C A L O R I E S A N D M A C R O S W O R K T O G E T H E R ?

‘Macros’ is short for macronutrients. When referring to a macro, or macros, it is the amount of protein/carbs/fats to be eaten (in grams) at a meal, or over the course of the day.

Your diet will reflect the body goals you are working towards, so the amounts of protein/carbs/fats have been tailored for optimal progression with respect to fat loss and muscle maintenance/gain.

The amount of calories (kcal) you consume is important to your body goal, but calories and macros are directly linked.

Your total daily calorific (kcal) intake is determined by your total daily macros (in grams). Your total daily calories are equal to the sum of your daily intake of each macronutrient (in grams) multiplied by its energy density (kcal per gram).

N u t r i t i o n


D I F F E R E N T B O D Y T Y P E S

C A N Y O U B E B E T W E E N B O D Y T Y P E S ?

While many key nutritional points hold true for everyone, our bodies are all different and therefore will need different macros. The major factors affecting macros are bodyweight and body type. Generally the heavier you are, the more calories- and higher the macros you require. Body type is a bit more complicated, but we have clarified the points below:

Endomorph: have a slower metabolism, building muscle easily but also storing excess calories as fat. Require a lower daily kcal intake and tend to store less body fat when consuming slightly higher fat/lower carb macros.

Mesomorph: have a moderate metabolism, building muscle relatively easily while remaining fairly lean- although can gain excess body fat if consuming excess kcal. Require moderate daily kcal intake and tend to gain more muscle mass when consuming higher carb/lower fat macros.

Ectomorph: have a fast metabolism, do not gain muscle or fat easily. Require high daily kcal intake with both high carbohydrate and high fat macros to build muscle.

Yes, we believe you can express traits of different body types- in this case you should take the calorie and macro values between the two body types.

N u t r i t i o n


L E A R N I N G T O C O U N T M A C R O S

Counting the macros and calories you eat is the most important skill you will learn in order to make your diet effective- but don’t worry- it isn’t difficult or time consuming! Download the smartphone app My Fitness Pal- how to use it is explained here - and it will soon become second nature.

Hitting your macros and calories is important to ensure your body is getting the correct amount of energy and macronutrients at the correct times- too much can slow loss of body fat and too little can increase muscle catabolism.

For a more in-depth explanation of why counting macros is so important, read this article.

B U I L D I N G Y O U R O W N D I E TW e d o n ’ t b e l i e v e i n t h e ‘ p e r f e c t ’ d i e t .W e b e l i e v e i n t h e m o s t i d e a l d i e t . O n e t h a t i s a s h e a l t h y a s p o s s i b l e w h i l e b e i n g s u s t a i n a b l e a n d r e a l i s t i c . Y o u s h o u l d b e a b l e t o s t i c k t o y o u r d i e t , d a y i n , d a y o u t , w i t h o u t f e e l i n g l e t h a r g i c , i r r i t a b l e , c r a v i n g s p e c i f i c f o o d s o r w i s h i n g y o u w e r e n ’ t ‘ o n a d i e t ’ a l l t h e t i m e , b u t w e r e a l i s e t h i s w i l l b e d i f f e r e n t f o r e v e r y o n e . T h e r e a r e t w o s c h o o l s o f t h o u g h t w h e n i t c o m e s t o h o w y o u s h o u l d c o n s t r u c t y o u r d i e t , ‘ c l e a n e a t i n g ’ a n d ‘ f l e x i b l e d i e t i n g ’ . N e i t h e r h o l d s t h e a b i l i t y t o m a r k e d l y c h a n g e y o u r p h y s i q u e o v e r t h e o t h e r , b u t t h e y e a c h h o l d t h e i r o w n a d v a n t a g e s a n d o n e m a y l e n d i t s e l f t o y o u r l i f e s t y l e m o r e .B u t r e g a r d l e s s o f w h i c h y o u f o l l o w , y o u m u s t l e a r n t o , a n d p r a c t i c e , c o u n t i n g y o u r m a c r o s i f y o u w a n t t o m a k e c o n s i s t e n t , s u s t a i n a b l e p r o g r e s s .

N u t r i t i o n

http://www.ldnmuscle.com/myfitness-pal-review/

http://www.ldnmuscle.com/need-count-macros/


C L E A N E A T I N G

Firstly; clean eating does not have the superpower to get you shredded or huge, despite what some people may claim. Unfortunately it is often used as a smokescreen for other illicit methods used to achieve their body. Not many of us could go 10+ weeks without eating a slice of pizza or a few squares of chocolate, and even if you did, this would not make a discernible difference to your body if you were always hitting your macros.

Secondly; there is no definition of a clean food. Different people will classify different foods as ‘clean’ and ‘dirty/bad’ – and we have no answer to which different foods fall into these categories.

Thirdly; ‘cheat meals’ or days can undo a whole weeks’ worth of dieting. Maintaining a 300 calorie deficit for 6 days of the week (1800 calorie deficit total) and then binging eating 2000 calories in one ‘cheat meal’ (on top of your other meals that day) undoes a substantial portion of your weeks hard work.

BUT; variations of clean eating can work very well for some people. Cutting out processed foods and opting for less refined carbohydrate sources can be helpful for those who feel that they need a ‘fresh start’ or ‘reset.’ It can be a great exercise to help you build in healthier foods and diversify your meal choices, forcing you to seek alternatives to commonplace items such as bread, pasta and cereal. Henceforth equipping you with the ability to approach your diet from a healthier perspective, should you choose to move towards a more flexible diet.

N u t r i t i o n


F L E X I B L E D I E T I N G

Flexible dieting does not exclude any particular foods from your diet or label them as ‘clean’ or ‘dirty/bad.’ Exclusion and stigmatisation (especially with all-you-can-eat ‘cheat meals’) can build a bad psychological relationship with food, elevating your desire to eat bad foods (even more so if said foods are considered a ‘treat’). A diet that you don’t enjoy and actively encourages binge behaviour, but leaves you feeling guilty post-binge, should not be the basis of any plan and will ultimately lead to failure.

By building foods that you enjoy eating into your meals, even while losing body fat, you can make a diet not seem like a diet at all! It will reduce your craving and tendency to binge, increasing the likelihood you will stick to the plan, increasing your chances of success.

For example, if you were having chilli with rice for dinner, but also wanted some garlic bread, you would account for macros in the garlic bread (the amount of protein, carbs and fats) and then subtract the appropriate amount of rice and chilli (taking into account the amount of protein, carbs and fats in each) so that the total meal macros remain the same as before the garlic bread was added.

Or if you wanted a bowl of ice cream, you could eat as much as your macros allow, avoiding exceeding any of them, and make up the remaining with ‘filler’ foods- whey protein (protein)/instant oats (carbs)/almonds (fats). Although in this case we would advise consuming a fibre supplement (containing 5-10g of fibre to slow the digestion of high amounts of sugar) and powdered greens (to increase the amount of micronutrients) alongside such a meal.

Remember; when your goal is to lose body fat there will be meals that are low in carbohydrate limiting your choice of foods- this cannot be avoided- but allow for enjoyment in the meals where your macros are higher and encourage creativity.

BUT; do not take from this the idea that you can subsist on only ice cream, cheesecake and pop tarts, washed down with the appropriate amount of ‘filler’ foods- whey protein (protein)/instant oats (carbs)/almonds (fats)- at every meal. This would have a huge detrimental effect on your health, performance and subsequently, your progress. Eating your fruit and veg, lower GI carb sources and avoiding large amounts of processed foods will leave you feeling healthier and more energetic- but building in foods you would typically avoid while attempting to lose body fat, IN MODERATION, will preserve your sanity and increase your chances of success. If you struggle with moderation and portion control, it may be best to start with a ‘clean eating’ style diet and steadily build in small amounts of foods that you like (but are less likely to binge on) and once you have achieved this, attempt to build in those ‘higher risk’ foods that you are more likely to binge on.

For daily examples of flexible dieting in practice, follow the accounts MB_LDNM and LB_LDNM on My Fitness Pal. They track the majority of their food on here, so you can view total daily meals, macros and calories, and most importantly foods and drinks consumed.

N u t r i t i o n

https://twitter.com/mb_ldnm

https://twitter.com/lb_ldnm

http://www.myfitnesspal.com/


I N S U M M A R Y

We could easily provide you with 20 or so meals that you should ONLY eat over the course of your plan, but this DOES NOT teach you any skills to take away at the end of your diet.

The key to any successful plan is its sustainability, being able to stick to it for a prolonged period of time, while not feeling restricted and actually enjoying it!

We have talked you through how to construct your diet, but it is up to you to tailor it to your preferences and your lifestyle so that YOU enjoy it! We have listed 30 basic meals in the example meal plans, but are constantly adding new recipes to both our recipe packs and nutrition blog should you need any inspiration!

By learning these key skills, you will be able to increase the longevity of your diet almost indefinitely:

• Learn to use My Fitness Pal to track your macros

• Learn what 100g of commonly eaten foods looks like; this will speed up meal preparation and allow you to roughly track your macros, even when you are eating out

• Learn portion control and how to implement self-restraint

• Learn to use ‘filler’ foods- whey protein (protein)/instant oats (carbs)/almonds (fats)- to make up your macros at meals that are deficient in certain macronutrients

No prolonged diet should limit you to eating chicken, sweet potato and broccoli, stop you going out for a meal or being able to have dinner with the family. In a similar vein, no diet should ever cut out carbohydrates or have you eating less than 1800kcal for a sustained period of time. You may go a bit over or under on your macros from time to time, but learn from your mistakes and move on. The most important factor in making continual progress is being able to hit you macros consistently.

Ultimately, it is better to have a diet that is 90% optimal that you can stick to 99% of the time, than a diet that is 99% optimal but you can only stick to 50% of the time. This is when your diet becomes a lifestyle, and ultimately ‘a diet has an end point, a lifestyle does not.’

N u t r i t i o n

http://www.ldnmuscle.com/product-category/guides/recipes/

http://www.ldnmuscle.com/category/nutrition/



E N E R G Y I N V S E N E R G Y O U T

D I E T I N G D O W N

D I E T I N G D O W N m a c r o s

If you want to reduce body fat but maintain muscle, it requires the right balance of macronutrients and proper meal timing as mentioned above, and the only way to be sure of this is to consistently track your macros- guessing how much energy you are putting in your body will not give great results!

The macros laid out for your weight and body type have been calculated to provide you with the correct energy deficit to lose body fat at a healthy rate, while maintaining muscle mass.

As a result of evolution, metabolism is not static. It will adapt to the diet (amount of energy/calories) it is being fed as a means of defence against starvation, increasing your chances of surviving while there is a limited food supply! This is great for the survival of mankind, but not so great when we are dieting to try and lose body fat!

Due to this the most efficient method to continuously losing body fat is to ‘diet down’, steadily reducing your calories/macros as your metabolism begins to adapt.

We advise reducing your total daily calorie/macro intake every 2 weeks, as

below, starting at week 10. By doing this, you should be in your best shape come the end of week 18!

DO NOT reduce your calorie/macro intake from the beginning of the guide as it does not take advantage of the initial calorie deficit and is not the most optimal method for reducing body fat. It will also leave you on a very low calorie/macro intake by week 10, leading to decreased performance in the gym and increased potential for muscle wastage.

R E D U C I N G B O D Y F A TT h e c r u x o f t h e i s s u e w h e n i t c o m e s t o l o s i n g w e i g h t i s t h a t y o u m u s t b e i n a n o v e r a l l e n e r g y ( c a l o r i e ) d e f i c i t - y o u m u s t b e u s i n g m o r e e n e r g y ( c a l o r i e s ) t h a n y o u a r e c o n s u m i n g . B U T , i f w e w a n t t o s p e c i f i c a l l y t a r g e t r e d u c i n g o u r b o d y f a t i t r e q u i r e s t h e r i g h t b a l a n c e o f m a c r o n u t r i e n t s a n d p r o p e r m e a l t i m i n g a s l a i d o u t o v e r t h e n e x t f e w p a g e s .

N u t r i t i o n

R e d u c e e v e r y 2

w e e k s

T o t a l ( k c a l )

P r o t e i n ( g )

F a t s ( g )

C a r b s ( g )

5 8 0 2 1 0


B U I L D I N G B A C K U P

B u i l d i n g b a c k u p m a c r o s

After you have reached your peak shape, your metabolism will have slowed down somewhat. To combat this, we employ ‘reverse dieting’ - the process of steadily adding calories/macros over a period of time- avoiding the problem of sudden increases in body fat caused by a large jump in calories/macros.

We advise increasing your total daily calorie/macro intake every 2 weeks

after reaching the pinncale of your cut as shown below, until you are in-line with your starting macros on the Cutting Guide V3.

N u t r i t i o n

R e d u c e e v e r y 2

w e e k s

T o t a l ( k c a l )

P r o t e i n ( g )

F a t s ( g )

C a r b s ( g )

5 8 0 2 1 0


endo

mor

phm

esom

orph

Wei

ght

(kg)

Tota

l (k

cal)

Prot

ein

(g)

Fats

(g

)Ca

rbs

(g)

Tota

l (k

cal)

Prot

ein

(g)

Fats

(g

)Ca

rbs

(g)

5015

5015

043

141

1750

150

3920

0

5516

9016

547

152

1910

165

4221

7

6018

4018

051

165

2070

180

4623

4

6519

9019

555

178

2240

195

5025

3

7021

4021

059

191

2400

210

5327

0

7522

8022

563

203

2560

225

5728

7

8024

3024

068

216

2720

240

6030

4

8525

8025

572

229

2880

255

6432

1

9027

2027

076

240

3050

270

6834

0

9528

7028

580

253

3210

285

7135

7

100

3020

300

8426

633

7030

075

374

diff

eren

ce

per

kg30

3.0

0.8

2.6

323.

00.

73.

4

5 3

N u t r i t i o n


endo

-ect

oec

tom

orph

Wei

ght

(kg)

Tota

l (k

cal)

Prot

ein

(g)

Fats

(g

)Ca

rbs

(g)

Tota

l (k

cal)

Prot

ein

(g)

Fats

(g

)Ca

rbs

(g)

5017

5015

049

178

1960

150

5421

8

5519

1016

553

193

2130

165

5923

4

6020

7018

058

208

2310

180

6425

3

6522

4019

562

225

2490

195

6927

2

7024

0021

067

240

2660

210

7428

9

7525

6022

571

255

2840

225

7930

8

8027

2024

076

270

3020

240

8432

6

8528

8025

580

285

3190

255

8934

3

9030

5027

085

302

3370

270

9436

2

9532

1028

589

317

3550

285

9938

1

100

3370

300

9433

237

2030

010

339

8

diff

eren

ce

per

kg32

3.0

0.8

3.0

363.

01.

03.

4

5 4

N u t r i t i o n


P r o t e i n f a t s c a r b s

U p o n w a k i n g 0% 0% 20%

m e a l 1 - 0 7 : 3 0 20% 10% 25%

m e a l 2 - 1 1 : 0 0 20% 15% 20%

m e a l 3 - 1 4 : 3 0 20% 20% 15%

m e a l 4 - 1 8 : 0 0 20% 25% 10%

m e a l 5 - 2 1 : 3 0 20% 30% 10%


m e a l 1 - 0 6 : 0 0 20% 20% 15%

i n t r a w o 0% 0% 15%

m e a l 2 - 0 9 : 0 0 20% 10% 25%

m e a l 3 - 1 3 : 0 0 20% 15% 20%

m e a l 4 - 1 7 : 0 0 20% 25% 15%

m e a l 5 - 2 1 : 3 0 20% 30% 10%

5 5

N u t r i t i o n

t r a i n i n g a f t e r b r e a k f a s t ( 0 7 : 3 0 W O e x a m p l e )

t r a i n i n g b e f o r e b r e a k f a s t ( 0 6 : 0 0 W O e x a m p l e )



m e a l 1 - 0 7 : 0 0 20% 25% 10%

m e a l 2 - 1 1 : 0 0 20% 25% 15%

i n t r a w o 0% 0% 15%

m e a l 3 - 1 4 : 0 0 20% 10% 25%

m e a l 4 - 1 8 : 0 0 20% 20% 20%

m e a l 5 - 2 2 : 0 0 20% 20% 15%


m e a l 1 - 0 8 : 0 0 20% 30% 10%

m e a l 2 - 1 2 : 0 0 20% 25% 10%

m e a l 3 - 1 6 : 0 0 20% 15% 20%

I n t r a W O 0% 0% 15%

m e a l 4 - 1 9 : 0 0 20% 10% 25%

m e a l 5 - 2 3 : 0 0 20% 20% 20%

5 6

N u t r i t i o n

t r a i n i n g i n t h e e v e n i n g ( 1 7 : 3 0 W O e x a m p l e )

t r a i n i n g a t l u n c h ( 1 2 : 3 0 W O e x a m p l e )



m e a l 1 - 0 7 : 3 0 20% 30% 10%

m e a l 2 - 1 1 : 3 0 20% 25% 15%

m e a l 3 - 1 5 : 3 0 20% 20% 15%

m e a l 4 - 1 9 : 0 0 20% 15% 20%

i n t r a w o 0% 0% 15%

m e a l 5 - 2 3 : 0 0 20% 10% 25%


m e a l 1 - 0 9 : 0 0 20% 15% 25%

m e a l 2 - 1 2 : 3 0 20% 20% 25%

m e a l 3 - 1 6 : 3 0 20% 20% 20%

m e a l 4 - 1 9 : 3 0 20% 20% 15%

m e a l 5 - 2 3 : 0 0 20% 25% 15%

5 7

N u t r i t i o n

R e s t d a y

T r a i n i n g b e f o r e b e d ( 2 0 : 3 0 W O e x a m p l e )


t r a i n i n g b e f o r e b r e a k f a s t

U p o nw a k i n g

Piece of fruit

BCAA and dextrose shake

m e a l 1Piece of fruit

Instant Oats, Whey Protein and Greens Powder shake

m e a l 2Uncle Bens Microwave Rice,

Tuna Burgers, Spinach, Tabasco

m e a l 3Chicken Breast, Salad and LDNM Mayonnaise,

Wholemeal Wrap

m e a l 4LDNM Low-carb pizza

Vegetables

m e a l 5 LDNM Night Time Dessert

t r a i n i n g a f t e rb r e a k f a s t

m e a l 1 LDNM Protein Porridge

i n t r a - w o BCAA and dextrose shake

m e a l 2Savoury Rice and

Vegetables, Chicken BreastSmall Packet of Haribo

m e a l 3 Pasta and Bolognese (with lean mince)

m e a l 4LDNM Turkey Burger with salad and cheese

in a Wholemeal Bap

m e a l 5Eggs, Bacon Medallions,

spinachInstant Oats and whey

shake

5 8

e x a m p l e m e a l s

N u t r i t i o n

http://www.ldnmuscle.com/ldn-muscle-tuna-burgers-recipe/

https://www.ldnmuscle.com/healthy-mayo-recipe/

http://www.ldnmuscle.com/ldnm-two-tuesday/

http://www.ldnmuscle.com/evening-nutrition-night-time-protein-desert/

http://www.ldnmuscle.com/ldnm-protein-porridge/

http://www.ldnmuscle.com/ldnmuscle-turkey-burgers/


t r a i n i n g a t l u n c h

m e a l 1LDNM Protein Pancakes

topped with Chocolate Peanut Butter

m e a l 2Piece of fruit and mixed

NutsInstant Oats, Whey and Greens Powder shake


m e a l 3Red and White Quinoa,

Seasoned Turkey Breast, Fried peppers and Onion,

Low Fat Grated Cheese

m e a l 4LDNM Lean Chilli,

Basmati Rice, Garlic Bread

m e a l 5

Small bowl of Ben and Jerry’s

Instant Oats, Whey Protein, Greens Powder and fitness

fibre shake

t r a i n i n g i n t h ee v e n i n g

m e a l 1Chicken Sausages,

Scrambled Eggs, Potato Waffle, spinach

m e a l 2Chicken Breast, Ham,

lettuce, Cheese and salsa between a Warbuton Thin

m e a l 3Piece of fruit and mixed

NutsInstant Oats, Whey and Greens Powder shake


m e a l 4Chicken, Pasta, Low

fat Sauce, Mixed Vegetables

m e a l 5 Muscle Mousse, low fat popcorn, almonds

5 9


N u t r i t i o n

http://www.ldnmuscle.com/musclemousse-pancake-recipe-keeping-simple-yet-delicious/

http://www.ldnmuscle.com/lean-chilli-recipe/


t r a i n i n g b e f o r e b e d

m e a l 1Scrambled Eggs, Hash Brown, Bacon

Medallions, Tomatoes

m e a l 2LDNM Beef Burger,

Wholemeal Bap, LDNM Mayonnaise, Salad

m e a l 3 Chicken breast, rice, mixed veg

m e a l 4Oven baked cod, white and sweet potato fries, mixed

veg


m e a l 5Rice pudding, Piece of fruit

Instant Oats and Whey Shake

r e s t d a y

m e a l 1

2 pieces multigrain toast w. butter and Marmite

Blended whey, spinach, frozen berries, apple and

coconut milk smoothie

m e a l 2 LDNM Spicy Peanut Butter Stir Fry with rice

m e a l 3Fish fingers, oven chips,

mixed vegInstant Oats and Whey

Shake

m e a l 4Slow cooked stewing beef casserole with mash and

veg

m e a l 5Greek salad with grilled

chicken thighs, hummus and couscous

6 0


N u t r i t i o n

http://www.ldnmuscle.com/half-pound-beef-burger-stuffed-mozzarella-pesto-sweet-white-potato-fries/





http://www.ldnmuscle.com/lb_ldnms-spicy-peanut-butter-stir-fry/

http://www.ldnmuscle.com/lb_ldnms-spicy-peanut-butter-stir-fry/


N u t r i t i o n

W H A T I F Y O U R W E I G H T I S B E T W E E N T H O S E I N T H E M A C R O S T A B L E ?

W H I C H W O R K O U T S H O U L D Y O U E A T A R O U N D i f y o u a r e t r a i n i n g t w i c e a d a y ?

C A L C U L A T I N G Y O U R M E A L M A C R O S

A L L T H I S F O O D S E E M S E X P e N S I V E ?

If you are between weights, simply add (or subtract) the appropriate amount of ‘difference per kg’ calories/macros. For example, if you weighed 63kg:

65kg macros, subtract two times the ‘difference per kg’ = 63kg macros

While following the Cutting Guide V3 you should base your eating times

around your weights or metabolic circuit workout, not your cardio session.

On cardio only days you should follow the rest day macro split, fitting your cardio at a suitable time between meals. Aim to eat a full meal within an hour of completing your cardio.

Meal macros are given in percentages. To calculate what this percentage equates to in grams, simply:

Daily macro total (g), divide by 100, times by the percentage = meal macro (g)

Meat, fish and eggs are often the most costly food items and supermarkets charge over-the-odds for most commonly purchased cuts. Our tips for saving money are:

• Buy from Musclefoods using our exclusive CGV3 discount codes and bundles.

• Shop at your local butchers or market, eggs and fish are often cheaper here, and if you are charming enough (and promise to shop with them in the future) you might even be able to negotiate yourself a discount!

• Use cheaper cuts of meat such as chicken thighs and stewing beef, these are great in slow-cooker recipes and curries.

F A Q sW e a i m t o a n s w e r e v e r y f r e q u e n t l y a s k e d n u t r i t i o n q u e s t i o n i n t h i s s e c t i o n , s o p l e a s e t a k e s o m e t i m e t o r e a d t h r o u g h i t t h o r o u g h l y .

d a i l y f i b r e i n t a k e

On top of your macros, you should aim to consume an adequate amount of fibre. It has an energy density of 2 calories per gram, so add this to your total calories.

w e i g h t ( k g ) 5 0 5 5 6 0 6 5 7 0 7 5 8 0 8 5 9 0 9 5 1 0 0

f i b r e ( g ) 3 0 3 3 3 6 3 9 4 2 4 5 4 8 5 1 5 4 5 7 6 0



N u t r i t i o n

H O W I M P O R T A N T I S I T T O H I T Y O U R M A C R O S ?

W H Y A R E T H E S T A R T I N G M A C R O S S O H I G H ?

H O W M U C H F I B R E S H O U L D Y O U B E E A T I N G ?

A D A P T I N G T O T H E D I E T F R O M A L O W E R C A L O R I E D I E T

A D A P T I N G T O T H E D I E T F R O M A H I G H E R C A L O R I E D I E T

Hitting your macros consistently is important. Try to get within 5% of all your values most days- but don’t worry if you occasionally go over/under.

The macros are calculated to give you a healthy, consistent rate of fat loss while maintaining muscle. The advantage of starting with high macros is that when it comes to decreasing them, they can be easily reduced without leaving you feeling hungry, irritable or lethargic!

Fibre intake is important for keeping regular, aiding digestion and gut health. It has an energy density of 2 calories per gram, so on top of your assigned calories you will consume additional calories from fibre, equal to your fibre macros (grams), times 2.

If your current diet is similar to that laid out in the guide (within 300 kcal), you can increase your calorific intake/macros to the stated levels over the first 2 weeks.

If your current diet is very different to that of the guide, rather than jumping up to your macros, it would be better to reverse diet up (as described below) until your macros are in-line with those prescribed:

• Increase your protein intake by 10-20g per week

• Increase/decrease fat intake by 5-10g per week

• Increase carbohydrate intake by 10-20g per week

If your current diet is similar to that laid out in the guide (within 300 kcal), you can decrease your calorific intake/macros to the stated levels over the first 2 weeks.

If you have just finished a bulk and are on much higher macros, you should:

• Decrease fat intake by 10%

• Decrease carbohydrate intake by 20%

These will be your starting macros. You should then diet down by reducing your macros every two weeks as laid out in the dieting down section for the duration of the guide.


N u t r i t i o n

D E C R E A S I N G C A L O R I E S O N R E S T D A Y

A D V I C E F O R V E G E T A R I A N S

W H A T I F Y O U C A N ’ T E A T A T T H E S P E C I F I E D T I M E S I N T H E G U I D E ?

W H A T I F Y O U C A N O N L Y E A T 4 M E A L S A D A Y ?

W H A T I F Y O U R M E A L I S D E L A Y E D , O R M I S S E D E N T I R E L Y ?

W H A T I F Y O U C A N ’ T E A T A ‘ P R O P E R ’ M E A L B E C A U S E O F u n i / W O R K ?

On non-weight training days we will reduce our total carbohydrate macros by 10%.

For vegetarians following the guide, we suggest they try to eat at least 20g of whole food protein at a meal and also supplement with 2-3g of BCAAs alongside. The BCAAs combined with the protein from the meal will achieve the right amount of leucine needed to stimulate maximum protein synthesis - the same effect eating the full amount of protein would have.

The ‘left over’ protein macros - i.e. The 20g of protein that wasn’t eaten - can instead be consumed as additional carbs or fats of the same calorific value at that meal (20g of carbs or 9g of fat, or a mix).

For a macro table of our best protein sources for vegetarians, click here.

The times within the guide are EXAMPLES. It is fine to move the meal times to better suit your schedule, but as a rough guide you should:

• Aim to eat a meal around every 3.5-4.5 hours

• Eat your pre-workout meal 90-120 minutes before lifting

• Eat your post-workout meal 30-60 minutes after lifting

Also fine to do, but be sure to eat 90-120 minutes before your workout and within an hour of finishing your workout. Split the macros from your fifth meal evenly between the other 4 meals.

Life happens. The worst thing you can do is fixate on it; getting stressed is more likely to cause you problems with your family/partner/work colleagues. Simply eat at the next available opportunity, or if you end up missing a meal, split the meals macros evenly between your remaining meals.

We advise making a meal replacement shake from whey protein, instant oats and nut butters equivalent to your macros, if you cannot eat a ‘proper’ meal for whatever reason.


N u t r i t i o n

H O W S H O U L D Y O U E A T A R O U N D S H I F T W O R K / N I G H T S ?

T H E R E a r e A L O T O F C A R B O H Y D R A T E S T O E A T , I S T H E R E A N Y W A Y T O M A K E I T E A S I E R ?

W H A T I F T H E A M O U N T O F F O O D D O E S N ’ T F I L L Y O U U P ?

W H A T I F T H E A M O U N T O F F O O D M A K E S Y O U F E E L B L O A T E D ?

T H E M A C R O S O N M Y F I T N E S S P A L W O N ’ T S E T T O T H E R I G H T V A L U E S ?

How you eat on shifts or night work should be no different to as if you were working regular hours. Your meals times should be based around when you lift in accordance to when you wake up. For example if you were working 1900-0700, waking up at 1600 and gyming at 1730, you should follow the training after breakfast macro split but change the meal timings to approximately:

• Meal 1: 1600

• Intra WO

• Meal 2: 1845

• Meal 3: 2300

• Meal 4: 0330

• Meal 5: 0730

When you consume carbohydrates as part of a ‘complex’ meal (a meal containing fats, protein and fibre) the GI of a carbohydrate becomes skewed (lowered) as its digestion is slowed. Therefore, it is perfectly fine to consume SOME higher GI carbs as part of your meals. We advise limiting higher GI carbs to around 25% of total carb macros for health reasons.

If you are still struggling to hit those carb marcos, it is definitely worth investing in some instant oats.

If you are constantly feeling as if you are not eating enough, check out low calorie foods such as ‘Zero Noodles’ from musclefoods. These low calorie, high volume foods will leave you feeling full without ruining your meal macros.

Make sure you know the difference between feeling full and feeling bloated.

If you are left always feeling very full, introduce some low volume, high calorie food such as fruit and butter to your meals. This will help reach you macros while taking up less space in your stomach. You will soon get used to eating this amount of food and the discomfort will subside.

Keep note of your daily macros and set your ‘target macros’ within My Fitness Pal to zero or log into the My Fitness Pal website to alter your macro targets within your profile.




N u t r i t i o n

C A N Y O U H A V E C H E A T M E A L S / D A Y S ?

C A N Y O U S N A C K B E T W E E N M E A L S ?

H O W M A N Y V E G E T A B L E S C A N Y O U H A V E W I T H Y O U R M E A L S ?

W H A T H A P P E N S I F Y O U G O O V E R O N O N E M A C R O ?

C A N Y O U U S E S A U C E S W I T H Y O U R M E A L S ?

C A N Y O U D R I N K T E A O R C O F F E E ?

The desire for cheat meals, or even days, often comes from a diet that restricts you to only eating ‘good’ or ‘clean’ foods, which causes cravings for certain foods to build up. With flexible dieting you can build ‘bad’ foods into your meals, knocking cravings on the head when they arise and eliminating the need for ‘cheat’ meals.

We prefer to stick with 5 square meals a day; thirst can often be perceived as hunger, so have a tall glass of cold water, wait 10 minutes and see if it subsides. If there is still no change and you need to snack, we tend to stick with high volume, low calorie food (such as popcorn, vegetables or Hartley’s jelly) or low carb foods. Just be sure to log any snacks in My Fitness Pal and account for them by subtracting these macros from your next meal.

Vegetables are a great source of fibre; you should aim to include them at most meals.

Leafy vegetables are the lowest in carbs (e.g. lettuce, kale - less than 5g of carbs per 100g), then stem/flower vegetables (e.g. broccoli, mushrooms, asparagus - 5-15g of carbs per 100g) while root vegetables (e.g. parsnips, squash 15-25g of carbs per 100g) are the highest. As a rule of thumb- vegetables should cover around a third of your plate at a meal (approximately 100g), but you can have more or less- but be sure to account for these in your meal macros.

If you go over on one macro, you should drop the others so that your total daily calories remain equal. Or if you aren’t so concerned about this, take the extra calories on the chin.

Sauces are fine to use with your food, just be sure to account for them within your meal macros if they are highly calorific (such as mayonnaise or sweet chilli sauce) and be wary of those containing high amounts of salt.

Coffee and teas are both fine to consume- in moderation- try to limit yourself to 2-4 cups a day (due to caffeine content) and cut the sugar.


N u t r i t i o n

S H O U L D Y O U B U Y L O W - F A T A L T E R N A T I V E S ?

S H O U L D Y O U o n l y E A T L O W G I F O O D S ?

S H O U L D Y O U U S E W H O L E G R A I N s ?

S H O U L D Y O U A V O I D G L U T E N ?

I S I T B A D T O E A T C A R B S L A T E I N T H E D A Y ?

There is no need to buy low fat alternatives, unless you prefer the taste or they fit your macros better.

The GI of a carbohydrate becomes skewed (it appears to lower) when you consume it with a ‘complex’ meal containing protein, fats and fibre. The GI of a carbohydrate is measured in isolation- when it is not consumed with any other food. For this reason the GI of a carbohydrate becomes less important in a ‘complex’ meal, but we try to stick with larger amounts of lower GI carbs for health reasons, and avoid eating solely high GI carbs at a meal.

As mentioned above, there is no need to eat wholegrain because it is a few points lower on the GI scale. Wholegrain foods are generally good and can provide more micronutrients than their refined counterparts, but some are harsh on the digestive tract and can cause inflammation.

We opt for white basmati rice over brown for this reason.

The amount of people medically classified as allergic to gluten is very low, but following a ‘gluten-free’ diet has become increasingly popular over the last decade. Gluten free alternatives are generally more processed and more expensive than their gluten containing counterparts so can leave you deficient in micronutrients.

If you believe you have ‘gluten sensitivity’ eat 2 pieces of bread, nothing else, and note how you feel over the 2 hours proceeding. If you notice little change or discomfort in your digestive tract, it is likely to be another food, not the gluten, causing your reaction.

But as always; if you are in any doubt consult a doctor or relevant medical

professional about the issue.

Eating carbs late in the day does not mean they are automatically turned to fat, this is commonly spouted ‘bro-science’, with no truth behind it. The majority of your carbs should be eaten around your weights session, regardless of what time you are working out, as this will allow for good performance and increased recovery time.


N u t r i t i o n

W H A T I F Y O U s t a r t t o F E E L L E T H A R G I C ?

W h e r e c a n y o u g e t n e w m e a l i d e a s ?

H O w c a n y o u m a k e m e a l p r e p e a s i e r ?

H O W M U C H S A L T S H O U L D Y O U B E C O N S U M I N G A D A Y ?

H O W M U C H W E I G H T S H O U L D Y O U E X P E C T T O L O S E A W E E K ?

You may have periods where you feel lethargic on a calorie deficit diet, but it usually stems from inadequate hydration, recovery, sleep or illness. Make sure all of these are addressed and if you are still suffering from prolonged periods of lethargy, be sure to visit a doctor.

As we mentioned earlier, YOU ARE NOT LIMITED TO THE FOODS IN THE EXAMPLE DIET PLANS. It is simply a case of building meals to your macros. If you are stuck for ideas, we have a great nutrition blog with new ideas every week and delicious recipe packs.

But do not feel limited to LDNM recipes- there are plenty of other great food websites such as BBC Good Food which allows you to filter recipes by ‘low fat’ or ‘low carb’ dependant on your meal, and even give you the macro breakdown per portion!

There are a few tips that can help speed up food prep and make it more cost efficient:

• Invest in some good Tupperware!

• Prepare 3 days’ worth of meals at once and refrigerate what you don’t need immediately for later consumption.

• Never cook a meal for one sitting where possible, always cook multiple servings and save the rest for additional meals.

• Buying food on the go quickly becomes expensive, food prep might take a bit of extra time but works out much cheaper overall.

This depends on a multitude of factors- government guidelines are less than 6g per day for an adult- but you may want to keep your salt intake lower if there is a history of high blood pressure in your family, as salt intake has been strongly linked with increasing blood pressure. High blood pressure is a major contributing factor to strokes and coronary heart disease- so best we try to avoid it.

A healthy and realistic figure to aim for is 0.5-1kg a week just losing body fat, although this does not account for changes in muscle mass. Remember; if you are building muscle while following the guide, you will not see such large changes in scale weight so be sure to compare your progress photos to see your true results!

http://www.ldnmuscle.com/category/nutrition/


http://www.bbcgoodfood.com/



Congratulations on staying focused

and reading all the preceding pages…

Now the fun and pain begins!

These workouts, as ever, are designed

and optimised to challenge and push

you. Each week has been tactfully

devised and implemented and the

training cycles and phases planned to

allow you to realise your maximum

potential, and prevent a premature

plateau.

Give EACH and EVERY workout

everything you have – 100% effort

Gents!

W o r k o u t s


w o r k o u t s

W e e k a - V o l u m e / h y p e r t r o p h y

W e e k B - P o w e r / h y p e r t r o p h y

W e e k C - S t r e n g t h

W e e k D - T a p e r

Tempo: 1:1:1

Rest between sets: 90-180 seconds

Suggested weight: 80-90% of your 1 rep max (for said exercise)

The focus this week is on moving heavy weights, but as ever with proper form!

Tempo: 2:1:2



The focus this week is on powerfully moving the weight and strong muscle contractions at the top of each repetition.

Tempo: 1:0:1



The focus this week is on a higher total volume of work and pushing through the pain from accumulation of lactic acid in your muscles.

Tempo: 1:1:2



The focus this week is on a reduced volume of work, avoiding going to failure, while working on improving your form.

D i f f e r e n t w e e k , d i f f e r e n t a i m sT h e d i f f e r e n t w e e k s o f t h e p r o g r a m m e h a v e d i f f e r e n t a i m s , a n d t h e r e f o r e r e q u i r e d i f f e r e n t l i f t i n g t e m p o s a n d a t t i t u d e s t o m a k e t h e m o s t p r o g r e s s .


D E C L I N E B E N C H P R E S S

H A M M E R S H O U L D E R P R E S S

I N C L I N E F L Y E S T O I N C L I N E D U M B B E L L P R E S S

W o r k o u t s - c h e s t , s h o u l d e r s & t r i c e p sex

erci

se n

o.1

w e e k Aex

erci

se n

o.2

exer

cise

no.

3

4 sets of 12 reps

• Take a comfortable, slightly wider than shoulder width, grip on the bar. Lower the bar in a plane that allows it to touch the bottom of your pecs. Push through your chest, avoiding using your shoulders and locking out your elbows at the peak.

3 sets of 12 reps

• Take a dumbbell in each hand with a hammer grip– palms facing each other, knuckles facing upwards. Drive directly upwards squeezing through your shoulders, stop before your arms lock out, return in a slow and controlled manner. Keep your elbows from flaring outwards throughout.

3 supersets of 12 reps to 15 reps

• Palms should be facing each other at the peak of the rep, with arms slightly bent. Lead the movement with your elbows, keeping in line with your shoulders. Go as low as comfortably possible while maintaining form. Avoid bouncing at the bottom of the rep and resting at the peak of the rep.

• Lower the dumbbells, bringing your elbows down in line with your nipples. Your elbows should stop below your shoulders, or as low as comfortably possible. Push directly up- avoid using your shoulders- so that the dumbbells meet above the centre of your upper chest.

a

a

a

C

B

B

B

D


U P R I G H T R O W T O L A T E R A L R A I S E

P L A T E S Q U E E Z E R A I S E

T R I C E P D I P S


erci

se n

o.4

w e e k Aex

erci

se n

o.5

exer

cise

no.

6


• Standing tall, feet planted shoulder width apart, take an overhand grip (hands around 20cm apart). Keep the bar close to your body, raise up to collar bone height, elbows in line with ears – take care not to hit your chin.

• Feet shoulder width apart, with your shoulder blades pulled back and knees slightly bent – grip the dumbbell with your knuckles facing downwards. Raise the dumbbells directly to the side stopping in line with shoulder height. Lead with the elbows.

2 sets of 20 reps

• Place both hands flat on the plate weight, squeezing through your chest with elbows pointing directly outwards. Use your chest to raise the weight in an arc. Focus on a 1 second pause at the peak of the rep and a controlled eccentric phase, maintaining the tension through your chest.

3 sets of 12 reps

• Select a narrow grip. Elbows in, body upright, lower yourself down until your elbows hit 90 degrees, then push upwards stopping just prior to locking out your elbows. Ensure your elbows remain in at ALL times.

a

a

C

a

B

B

D

B


d u m b b e l l k i c k b a c k s


erci

se n

o.7

w e e k A

2 sets of 20 reps

• Adopt a bent over row position, knees bent with a flat back. Keeping your arm and elbow at a 90 degree position: neck neutral, extend the dumbbell backwards without moving your arm position. Pivot through the elbow until the arm is straight- squeezing through the triceps at the peak.

a B


S I N G L E A R M R O W

U N D E R H A N D L A T P U L L - D O W N

H I G H C A B L E R O W

L A T P U S H - D O W N

W o r k o u t s - b a c k , t r a p s a n d b i c e p sex

erci

se n

o.1

w e e k Aex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

3 sets of 12 reps

• Brace yourself on the bench with a straight-arm and bent leg, looking forwards. Allow the dumbbell to hang at the bottom of the rep keeping the weight through your back rather than your arm. Initiate the movement with your back, drawing the dumbbell to the base of your rib cage.

3 sets of 12 reps

• Take an underhand grip just inside your shoulder width. Keeping your arms and elbows tucked in- initiate the movement by contracting your scapula down and into place (rather than your biceps) sitting up straight pull the bar down until it touches your upper chest and squeeze through your back.

3 sets of 15 reps

• Using the rope attachment, standing tall, leaning backwards with one foot forward draw the rope back past your head splitting it as you go, elbows high- squeezing your shoulder blades together at the peak of the movement.

2 sets of 20 reps

• Arms and hands just outside of shoulder width apart, standing tall, looking forwards. Keeping your arms straight push the bar directly down and then towards the body until you reach your crotch area– contracting your back throughout. Be sure to maintain your posture throughout.

a

a

a

a

B

B

B

B


H A M M E R C U R L S T O P A R T I A L R E P S

W I D E G R I P E Z B A R C U R L S

D U M B B E L L S H R U G S

W o r k o u t s - b a c k , t r a p s a n d b i c e p sex

erci

se n

o.5

w e e k Aex

erci

se n

o.6

exer

cise

no.

7


• Allow your arms to hang straight, palms facing inwards. Fully extend your arms at the bottom of the rep but keep the tension on your biceps. Focus on controlled concentric/eccentric movements with a strong bicep contraction at the top of the rep. Avoid lifting the dumbbells too high.

• With the same form as hammer curls, limit the range of movement to the top half of the curl. Focus on squeezing the bicep at the peak of the movement. Avoid letting your elbows swing forward during the movement, keep them locked by your side.

3 sets of 20 reps

• Take an underhand grip, hands wider that shoulder width apart, keeping elbows locked by your sides. Fully extend your arms at the bottom of the rep but keep the tension on your biceps. Focus on controlled concentric/eccentric movements with a strong isometric bicep contraction at the top of the rep.

4 sets of 15 reps

• Feet shoulder width apart, dumbbells by your side, knuckles facing downwards, shoulders pulled back. Shrug your shoulders upwards, contracting the trapezius, controlling the dumbbell and stretching the traps on the return. Ensure you keep your head and neck neutral.

a

a

c

a

B

B

d

B


B A R B E L L B A C K S Q U A T S

S T R A I G H T L E G D E A D L I F T S

L E G P R E S S

S T A T I C L U N G E S

W o r k o u t s - L e g s ( h a m s t r i n g s ) & A b sex

erci

se n

o.1

w e e k Aex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

3 sets of 12 reps

• Feet just beyond shoulder width apart. Break from the hips; with your bum coming back and then down. Control the bar and sink to just below parallel, keeping the weight through your heels. Powerfully drive up, ensuring the knees don’t cave inwards, standing tall and squeezing through the thighs and glutes at the peak.

3 sets of 12 reps

• Feet slightly narrower than shoulder width apart, back straight, legs slightly bent throughout. Flex from the waist while trying to keep the bar as close to your legs as possible, lower until you feel a firm stretch on your hamstrings. Return to starting point with a straight back squeezing through your glutes and hamstrings at the peak.

2 sets of 15 reps

• Back and shoulders against the pads, with a symmetrical and slightly arched (natural) back position assumed. Place feet flat on the plate, toes pointing slightly outwards. Drive away from the plate, till your legs are fully extended- not locked out or hypextended at the knee. Control the eccentric portion of the lift, utilising the range of movement desired.

2 sets of 20 reps

• Step your front foot forward landing with a soft knee, and stay in this position. In one movement sink down into the bottom of a lunge position- keeping the front knee from caving inwards- and drive through the front foot; pushing up to standing. Stay on the ball of your rear foot throughout, using it for balance.

a

a

a

a

B

B

B

B


C A L F E X T E N S I O N S

C A L F E X T E N S I O N S

R E V E R S E C R U N C H E S

R U S S I A N T W I S T S

W o r k o u t s - L e g s ( h a m s t r i n g s ) & A b sex

erci

se n

o.5

w e e k Aex

erci

se n

o.6

exer

cise

no.

7ex

erci

se n

o.8

3 sets of 20 rep

• Assume the top of a leg press position and with a slight, but constant bend in the knees, flex and extend the calfs- ensure you do not hyperextend the knees here. As always utilise the full range of movement comfortably possible.

2 drop-sets of 10 reps to 15 reps


3 sets of 20 reps

• Starting with your feet directly above your hips, back and shoulders flat on the mat, arms extended either side of your body (or behind you); aim to bring your pelvis off the mat towards your chin by contracting your lower abdominals. Slowly return to the start phase.

2 sets of 20 reps

• Assuming a sit up position, elbows in tightly gripping a medicine ball, twist your shoulders core and head in unity to one side, return to the centre then to the other side. Keep the ball in close at all times and legs and hips facing forwards.

a

a

a

a

B

B

B

B


M I L I T A R Y P R E S S

R E V E R S E F L Y E S

F r o n t c a b l e r a i s e s

L A T E R A L R A I S E S

W o r k o u t s - s h o u l d e r s & a r m sex

erci

se n

o.1

w e e k Aex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

3 sets of 12 reps

• Set the bench at a comfortable angle close to 90 degrees to the floor, placing your feet shoulder width apart. Grip the bar slightly wider than shoulder width and control the eccentric phase. The bar should touch your chest just below the collar bone. Breathe out as you push directly upwards, stopping just before full extension at the elbows.

3 sets of 12 reps

• Sit on a bench with you feet flat, body at a 45-degree angle to the floor and a right angle at your knees. With your head neutral and a slight bend in the elbows, raise both arms out and upwards, in line with your shoulders. Pause at the top of the rep squeezing your rear deltoids- control the eccentric.

3 sets of 15 reps

• Use a D-handle attachment, standing with your back towards the pulley, the cable to the side you are working. Keep your knees slightly bent, shoulders pulled back, draw the handle forwards and upwards- stopping inline with your shoulders. Control the eccentric phase.

2 sets of 20 reps


a

a

a

a

B

B

B

B


R E V E R S E E Z C U R L S T O H A M M E R D U M B B E L L C U R L S

O V E R H E A D d u m b b e l l T R I C E P E X T E N S I O N T O R O P E E X T E N S I O N


erci

se n

o.5

w e e k Aex

erci

se n

o.6


• Take an overhand grip, hands shoulder width apart, keeping elbows locked by your sides. Fully extend your arms at the bottom of the rep but keep the tension on your biceps. Focus on controlled concentric/eccentric movements with a strong bicep contraction at the top of the rep.



• Taking a dumbbell, with a diamond style grip lift directly above your head. Stand tall, knees slightly bent, elbows in throughout, lower the dumbbell as far as possible, return to the starting position without locking elbows out.

• Stand tall, slight knee bend, elbows remain in throughout. Starting with a 90-degree angle at your elbows, push the rope down towards your crotch, splitting your hands before they reach your legs. Allow your hands to come together as you return to the 90-degree start position, then repeat.

a

a

c

c

B

B

d

d



Q U A D E X T E N S I O N

G O B L E T S Q U A T S

H A M S T R I N G C U R L S

W o r k o u t s - L E g s ( q u a d s ) & b a c kex

erci

se n

o.1

w e e k Aex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

4 sets of 12 reps



• With your legs just within or shoulder width apart utilise the full range of motion allowed (do not go too ‘low’ if this brings on knee pain). Squeeze through the quads at the peak, and control the eccentric portion of the lift. Keep your body still, and back and shoulders against the pads- holding onto the handles and pulling yourself down may help here!

2 sets of 20 reps

• Feet just beyond shoulder width apart. Select your grip as shown in the photos. Pull shoulders back, strong through the core, and break from the hips. Bum comes back and then down, weight through your heels, aiming to drop just below parallel. Powerfully drive up to standing; squeezing through the thighs and glutes at the peak.

2 sets of 20 reps

• Legs just within shoulder width apart. Utilise the full range of motion allowed, squeezing through the hamstrings at the peak of the contraction. Keep your body still- holding onto the handles and pulling yourself downwards may help. Don’t let your back arch or bum raise up - ensure you initiate the movement with your hamstrings not body momentum.

a

a

a

a

B

B

B

B


L A T P U L L - D O W N

S E A T E D D U M B B E L L R O W

H I G H C A B L E R O W S

W o r k o u t s - L E g s ( q u a d s ) & b a c kex

erci

se n

o.5

w e e k Aex

erci

se n

o.6

exer

cise

no.

7

3 sets of 12 reps

• Take an overhand grip around 30cm outside of your shoulder width. Initiate the movement by contracting your scapula down and into place- rather than your biceps- sitting up straight pull the bar down until it touches your upper chest, again contracting through the utmost of your back.

3 sets of 15 reps

• Feet flat, knees at a right angle and body at a 45-degree angle to the floor. With your head neutral, retract the scapula drawing the elbows close past your side- finishing the movement by squeezing hard through your entire back. Return smoothly to the start position where you can feel the stretch across your back.

2 sets of 20 reps

• Using the rope attachment, standing tall, leaning backwards with one foot forward draw the rope back past your head splitting it as you go, elbows high- squeezing your shoulder blades together at the peak of the movement.

a

a

a

B

B

B


D U M B B E L L B E N C H P R E S S

P E N D L A Y R O W S

S t a n d i n g m i l i t a r y P R E S S


W o r k o u t s - u p p e r b o d y p o w e rex

erci

se n

o.1

w e e k bex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

5 power sets of 3 reps

• Lower the dumbbells, bringing your elbows down in line with your nipples. Your elbows should stop below your shoulders, or as low as comfortably possible. Push directly up- avoid using your shoulders- so that the dumbbells meet above the centre of your chest; do not lock out the elbows.


• Adopt a position similar to stiff leg deadlifts. With a slight bend in your knees and try to adopt a 90-degree angle at the hip. Take a wider than shoulder width overhand grip and draw the barbell up into the base of your chest, contracting through the back- elbows further out than with conventional rows.


• Feet slightly wider than shoulder width apart (staggered if preferred). Grip the bar shoulder width or slightly wider. Start with the bar touching just below your collar bone. Push directly upwards, stopping just before full extension at the elbows. Control the return phase.

4 sets of 8 reps


a

a

a

a

B

B

B

B


B A R B E L L S H R U G S

E Z b a r c u r l s

U n d e r h a n d l a t p u l l - d o w n

F l a t b a r t r i c e p p u s h - d o w n

W o r k o u t s - u p p e r b o d y p o w e rex

erci

se n

o.5

exer

cise

no.

7w e e k b

exer

cise

no.

6ex

erci

se n

o.8

4 sets of 10 reps

• Feet shoulder width apart. Take an overhand grip just wider than shoulder width with your shoulders pulled back. Shrug your shoulders upwards, contracting the trapezius, controlling the barbell and stretching your traps on the return. Ensure you keep your head and neck neutral.

4 drop-sets of 10 reps

• Take an underhand grip, hands shoulder width apart, keeping elbows locked by your sides. Fully extend your arms at the bottom of the rep but keep the tension on your biceps. Focus on controlled concentric/eccentric movements with a strong bicep contraction at the top of the rep.

3 sets of 10 reps



• Use a flat bar attachment on a high cable. Stand tall, slight knee bend, elbows remain in throughout. Starting with a 90-degree angle at your elbows, draw the attachment down towards your crotch and fully extend your triceps at the peak of the movement. Control the return to the start position and repeat.

a

a

a

a

B

B

B

B


S Q U A T J U M P S

D E A D L I F T D O U B L E S

H A M S T R I N G D R O P S

B a r b e l l H A C K S Q U A T S

W o r k o u t s - l o w e r b o d y p o w e rex

erci

se n

o.1

w e e k bex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4


• Your body positioning should be exactly the same as if you were performing a regular squat; however here on the upwards phase explode into a jump, landing with soft knees and controlling the lowering phase prior to the next repetition. Keep your head looking forward throughout.


• With feet flat beneath the bar squat down and grasp the bar shoulder width apart with mixed grip. Start with the bar close to your shins, neck relaxed; lift by simultaneously extending hips and knees to full. Pull shoulders back at the top of the lift. Take care on the eccentric, resetting to the starting position between each rep.


• Perform on a cushioned surface! Assume kneeling position and have a partner hold your feet on the floor or hook them under an immoveable object. Start with a neutral back, lower yourself to the ground as slowly as possible. Keep your hands open, in front of your body, palms facing away, absorb the landing through your chest and shoulders- hands make first contact.

4 sets of 8 reps

• Stand in front of the bar, with feet just beyond shoulder width apart. Sit over the bar, selecting a wide overhand grip. Keeping your back and arms straight, with the bar 2-3 inches from your calfs, drive upwards to a standing position- squeezing through the quads and glutes at the peak. Reverse the movement- keeping your back straight and body level throughout.

a

a

a

a

B

B

B

B


B A R B E L L G L U T E B R I D G E

c a l f e x t e n s i o n s

C a b l e c r u n c h e s

W o r k o u t s - l o w e r b o d y p o w e rex

erci

se n

o.w e e k b

exer

cise

no.

6ex

erci

se n

o.7

3 sets of 10 reps

• Bring your knees into your bum, ensuring at the peak of the movement your shins are vertically upright. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your shoulders and heels. Extend as far as possible, then reverse the motion to return to the starting position.

3 sets of 10 reps



• Legs in the same position throughout, and your arms/shoulders at a fixed flexion. Aim to keep your lower back straight, crunching your upper body down and forwards by contracting through your abs. Focus on not pulling through your arms to lead the movement.

a

a

a

B

B

B


D E A D L I F T S

U N D E R H A N D C A B L E R O W

U N D E R H A N D L A T P U L L D O W N T O L A T P U L L - D O W N

W o r k o u t s - b a c k & a r m sex

erci

se n

o.1

w e e k bex

erci

se n

o.2

exer

cise

no.

3

30 single reps (60-70% 1RM)

10-15 seconds between reps


4 sets of 8 reps

• Using a flat bar attachment and underhand grip, leaning back slightly with a straight and slightly arched back, contract your shoulder blades and draw the bar directly back into your belly button. Squeeze through your back at the peak of the movement.



• Take an overhand grip around 30cm outside of your shoulder width. Initiate the movement by contracting your scapula down and into place- rather than your biceps- sitting up straight pull the bar down until it touches your upper chest, again contracting through the utmost of your back.

a

a

a

a

B

B

B

B


s e a t e d H A M M E R C U R L S

S K U L L C R U S H E R S

B A R B E L L C U R L S

R e v e r s e g r i p T R I C E P P U S H D O W N S

W o r k o u t s - b a c k & a r m sex

erci

se n

o.4

w e e k bex

erci

se n

o.5

exer

cise

no.

6ex

erci

se n

o.7

4 sets of 8 reps

• Set a bench at 45 degrees and sit with your back against the pad. Relax your shoulders, and allow your arms to hang straight, palms facing forwards. Fully extend your arms at the bottom of the rep but keep the tension on your biceps. Focus on controlled concentric/eccentric movements with a strong bicep contraction at the top of the rep.

4 sets of 8 reps

• Elbows should stay directly above your shoulders throughout the rep- not bowing out or moving down towards your hips/chest. The bar should stop at your hairline or upper forehead, at the base of each repetition. Push through your triceps on the concentric movement.

FST-7

• Take an underhand grip, hands shoulder width apart, keeping elbows locked in by your sides. Fully extend your arms at the bottom of the rep but keep the tension on your biceps. Focus on controlled concentric/eccentric movements with a strong bicep contraction at the top of the rep.

FST-7

• Taking a reverse grip so that your knuckles are facing down, palms up. Keep your elbows close to your body throughout, wrists strong– start with elbows at a 90 degree angle and draw to your crotch, return to starting position and repeat.

a

a

a

a

B

B

B

B


B E N C H P R E S S

H A M M E R S H O U L D E R P R E S S

I N C L I N E D U M B B E L L P R E S S


W o r k o u t s - c h e s t & s h o u l d e r sex

erci

se n

o.1

w e e k bex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

4 sets of 8 reps

last set superset to press-ups

• Take a comfortable, slightly wider than shoulder width, grip on the bar, lowering it so that it touches your chest in line with your nipples. Push directly upwards- through your chest rather than your shoulders- avoiding locking out the elbows at the peak of the movement.


• Take a dumbbell in each hand with a hammer grip– palms facing each other, knuckles facing upwards. Starting with the dumbbells slightly forward from your shoulders, push directly upwards and squeeze through the muscles. Stop before your arms lock out, return in a slow and controlled manner. Keep your elbows from flaring outwards.

4 sets of 10 reps

• Lower the dumbbells, bringing your elbows down in line with your nipples. Your elbows should stop below your shoulders, or as low as comfortably possible. Push directly up- avoid using your shoulders- so that the dumbbells meet above the centre of your upper chest.



a

a

a

a

B

B

B

B


T w i s t F L Y E S T O P L A T E S Q U E E Z E S

H A M M E R G R I P D u m B b e l l f r o n t R A I S E S

W o r k o u t s - c h e s t & s h o u l d e r sex

erci

se n

o.5

w e e k bex

erci

se n

o.6


• Palms should be facing towards your head at the peak of the rep, with arms slightly bent. Lead the movement with your elbows, keeping in line with your shoulders. Twist your hands so your palms are facing your thighs at the bottom of the rep. On the concentric phase, twist the dumbbells back to the starting position.

• Place both hands flat on the plate weight, squeezing through your chest with elbows pointing directly outwards. Use your chest to raise the weight in an arc. Focus on a 1 second pause at the peak of the rep and a controlled eccentric phase, maintaining the tension through your chest.

3 sets of 10 reps

• Feet shoulder width apart, shoulder blades pulled back and knees slightly bent. Grip the dumbbells with your knuckles facing downwards and thumbs leading. Raise the dumbbells directly upwards stopping just after shoulder height.

a

a

c

B

B

d



B U L G A R I A N S P L I T S Q U A T S

S T R A I G H T L E G D u m b b e l l D E A D L I F T S

Q U A D E X T E N S I O N S

W o r k o u t s - L e g s & A b sex

erci

se n

o.1

w e e k bex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

4 sets of 8 reps

Last set superset to bodyweight squats


3 sets of 10 reps

• Assume a lunge position, but with the rear foot resting on a bench. Using the rear leg for balance, lower yourself to the bottom of the lunge, driving up through the front foot. Ensure you keep a strong core, holding your shoulders back and head looking forwards throughout the movement. Switching the leading leg and repeat.

3 sets of 10 reps

• Feet slightly narrower than shoulder width apart, with your back straight and legs slightly bent throughout. Flex from the waist, keeping the bar as close to your legs as possible, lower it until you feel a firm stretch on your hamstrings. Pull the bar upwards maintaining a straight back, squeezing your glutes and hamstrings at the peak of the rep.

FST-7


a

a

a

a

B

B

B

B



C A B L E C R U N C H E S

H A N G I N G L E G R A I S E S T O K N E E R A I S E S

W o r k o u t s - L e g s & A b sex

erci

se n

o.5

w e e k bex

erci

se n

o.6

exer

cise

no.

7

FST-7


5 sets of 8 reps



• Grip with your hands shoulder width apart (or where comfortable) hang directly downwards, head neutral. With almost straight legs initiating the movement from your lower abs, draw your feet forward in an arc until they are above your hips and control the return phase. You should feel tension on your lower abs throughout; aim for quality contractions with no swinging.

• Grip with your hands shoulder width apart (or where comfortable) hang directly downwards, head neutral. Initiating the movement from your lower abs, draw your knees up to your chest and control the return phase. You should feel tension on your lower abs throughout; aim for quality contractions with no swinging.

a

a

a

c

B

B

B

d


D E C L I N E B E N C H P R E S S


H a M M E R S H O U L D E R P R E S S

I N C L I N E D U M B B E L L F L Y E S

W o r k o u t s - u p p e r b o d y 1ex

erci

se n

o.1

w e e k cex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

5 sets of 4 reps

• Take a comfortable, slightly wider than shoulder width, grip on the bar. Lower the bar in a plane that allows it to touch the bottom of your pecs. Push through your chest, avoiding using your shoulders and not locking out your elbows at the peak.

5 sets of 4 reps

• Take an overhand grip around 30cm outside of your shoulder width. Initiate the movement by contracting your scapula down and into place- rather than your biceps- sitting up straight pull the bar down until it touches your upper chest, again contracting through the upmost of your back.

4 sets of 5 reps

• Take a dumbbell in each hand with a hammer grip– palms facing each other, knuckles facing upwards. Starting with the dumbbells slightly forward from your shoulders, push directly upwards and squeeze through the muscles. Stop before your arms lock out, return in a slow and controlled manner. Keep your elbows from flaring outwards.

3 sets of 6 reps


a

a

a

a

B

B

B

B


E Z B A R C U R L S

D u m b b e l l K I C K B A C K S


erci

se n

o.5

w e e k cex

erci

se n

o.6

4 sets of 6 reps


4 sets of 6 reps

• Adopt a bent over row position, knees bent with a flat back. Keeping your arm and elbow at a 90 degree position: neck neutral, extend the dumbbell backwards without moving your arm position. Pivot through the elbow until the arm is straight- squeezing through the triceps at the peak.

a

a

B

B




B A R B E L L G L U T E B R I D G E

s t r a i g h t l e g d e a d l i f t

W o r k o u t s - l o w e r b o d y 1ex

erci

se n

o.1

w e e k cex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

5 sets of 4 reps


5 sets of 5 reps


4 sets of 6 reps

• Bring your knees into your bum, ensuring at the peak of the movement your shins are vertically upright. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your shoulders and heels. Extend as far as possible, then reverse the motion to return to the starting position.

4 sets of 6 reps


a

a

a

a

B

B

B

B


c a b l e c r u n c h

B A R B E L L S H R U G S


erci

se n

o.5

w e e k cex

erci

se n

o.6

5 sets of 5 reps


5 sets of 6 reps


a

a

B

B


S I N G L E A R M D U M B B E L L R O W

B e n c h p r e s s

A r n o l d P r e s s

R e v e r s e F L Y E S


erci

se n

o.1

w e e k cex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

5 sets of 4 reps

• Brace yourself on the bench with a straight-arm and bent leg, looking forwards. Allow the dumbbell to hang at the bottom of the rep keeping the weight through your back rather than your arm. Initiate the movement with your back, drawing the dumbbell to the base of your rib cage.

5 sets of 4 reps

• Take a comfortable, slightly wider than shoulder width, grip on the bar, lowering it so that it touches your chest in line with your nipples. Push directly upwards- through your chest rather than shoulders- avoiding locking out elbows at the peak of movement.

4 sets of 5 reps

• Start with your palms turned facing towards you and just above your chest. Drive the dumbbells upwards, simultaneously twisting them outwards so that your palms finish facing away from you. Stop before your arms lock out at the top of the rep. Reverse the twist on the return phase.

4 sets of 6 reps

• With your heels directly below the knees, and your bum towards the end of the bench lean your body forward so your chest is above the knees. Keep your back as straight and possible and lead the movement with the elbows- moving them out to the side and then upwards as if trying to touch them together above the middle of your back. Control the eccentric.

a

a

a

a

B

B

B

B


w e i g h t e d t r i c e p d i p s

D u m B b e l l H A M M E R C U R L S


erci

se n

o.1

w e e k cex

erci

se n

o.2

5 sets of 6 reps

Last set should be a drop set


5 sets of 6 reps

Last set should be a drop set


a

a

B

B


D E A D L I F T S

h a m s t r i n g c u r l

N A R R O W L E G P R E S S



erci

se n

o.1

w e e k cex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4




5 sets of 5 reps


4 sets of 5 reps

• Back and shoulders against the pads, with a symmetrical and slightly arched (natural) back position assumed. Place feet flat on the plate, around 8 inches apart, pointing slightly outwards. Drive away from the plate, till your legs are fully extended- not locked out or hypextended at the knee. Control the eccentric portion of the lift, utilising the range of movement desired.

4 rest-pause sets of 6 reps


a

a

a

a

B

B

B

B


C A L F E X T E N S I O N

w e i g h t e d h a n g l i n g l e g r a i s e s


erci

se n

o.5

w e e k cex

erci

se n

o.6

4 rest-pause sets of 6 reps


5 sets of 6 reps

Last set superset to knee raises

• Grip with your hands shoulder width apart (or where comfortable) hang directly downwards, head neutral. With almost straight legs initiating the movement from your lower abs, draw your feet forward in an arc until they are above your hips and control the return phase. Aim for quality contractions with no swinging.

a

a

B

B


B a r b e l l C l e a n s

S t a r J u m p s

S q u a t t o D u m b b e l l P r e s s

W o r k o u t s - M e t a b o l i c c i r c u i tw e e k cex

erci

se n

o.1

exer

cise

no.

2ex

erci

se n

o.3

• Starting in the same position as a rack pull, allow your arms to hang directly downwards with bent knees and a flat back. From here explosively pull the bar upward and slightly forwards, ‘flicking’ the bar over your wrists (don’t let go!) at the top of the rep, catching it on top of your shoulder with soft knees.

• Start with your feet close together and your hands by your sides. Jump your feet directly outwards and land with soft knees, whilst moving your hands out and above your shoulders. Jump back to the starting position landing with soft knees.

• Feet shoulder width apart, back straight and head neutral/looking forwards throughout. Hold the dumbbells with a hammer grip with your elbows pointing forwards and dumbbells parallel to the ground throughout. Squat down to parallel, before pushing through the heels to standing and press the dumbbells overhead by extending your arms. Lower the dumbbells to the starting position.

a

a

a

B

B

B

M e t a b o l i c c i r c u i tC o m p l e t e 1 0 , 1 2 o r 1 5 r e p s o f e a c h e x e r c i s e , u s i n g 3 0 - 5 0 % o f y o u r

1 r e p m a x ( d e p e n d a n t o n y o u r f i t n e s s ) w i t h a 1 0 s e c o n d s t r a n s i t i o n b e t w e e n e x e r c i s e s .C o m p l e t e 4 r o u n d s , w i t h a 1 m i n u t e r e s t b e t w e e n r o u n d s .

T i m e y o u r s e l f a n d t r y t o g e t f a s t e r e a c h w e e k , b u t n e v e r s a c r i f i c e f o r m f o r s p e e d !I n c r e a s e t h e a m o u n t o f r e p s o r r o u n d s p e r f o r m e d e a c h t r a i n i n g c y c l e !

c u t t i n g g u i d e v 3w w w . L D N M u s c l e . c o m1 0 0

B u r p e e

K e t t l e B e l l S w i n g s

b e n t o v e r b a r b e l l r o w

W o r k o u t s - M e t a b o l i c c i r c u i tex

erci

se n

o.4

w e e k cex

erci

se n

o.5

exer

cise

no.

6

• From the peak of a press up position jump both feet in so the knees are below the chest; from here jump upwards extending the hands above your head. When you land sink down and place your hands on the floor and jump your feet back to the start position. Complete a press up and repeat.

• Keep your back straight and head neutral throughout. Build up to a full swing safely over 2-4 swings. Extend at the hips by driving up and forwards by contracting hard through the glutes and hamstrings, whilst simultaneously swinging the kettle bell in an arc to eye level. Allow the KB to smoothly fall in an arc between the legs flexing at the hips and knees before repeating.

• Feet shoulder width apart, knees bent, lower your chest until around a 45 degrees angle with the floor, and ensure your back is flat and slightly arched. Take a slightly wider than shoulder width and overhand grip. Draw the bar into your belly button- whilst looking forward wih a neutral neck.

a

a

a

B

B

B


B E N C H P R E S S

I N C L I N E F L Y E S


F R O N T P L A T E r a i s e


erci

se n

o.1

w e e k dex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

2 sets of 8 reps

• Take a comfortable, slightly wider than shoulder width, grip on the bar, lowering it so that it touches your chest in line with your nipples. Push directly upwards- through your chest rather than shoulders- avoiding locking out elbows at the peak of movement.

1 set of 12 reps


2 sets of 10 reps


1 sets of 12 reps

• Stand with your feet shoulder width apart, shoulder blades pulled back and knees slightly bent. Grip the plate weight at 3 and 9 o’clock with your knuckles facing outwards and thumbs leading. Raise the plate directly forwards and upwards stopping just above shoulder height. Control the eccentric phase.

a

a

a

a

B

B

B

B


F l a t b a r T R I C E P E X T E N S I O N

T R I C E P D I P S


erci

se n

o.5

w e e k dex

erci

se n

o.6

1 set of 8 reps

• Use a flat bar attachment on a high cable. Stand tall, slight knee bend, elbows remain in throughout. Starting with a 90-degree angle at your elbows, draw the attachment down towards your crotch and fully extend your triceps at the peak of the movement. Control the return to the start position and repeat.

1 sets of 12 reps


a

a

B

B


d e a d l i f t s

B e n t o v e r b a r b e l l r o w

N A r r o w G R I P L A T P U L L D O W N

R E V E R S E F L Y E S

W o r k o u t s - b a c k , t r a p s & b i c e p sex

erci

se n

o.1

w e e k dex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4




2 sets of 8 reps

• Feet shoulder width apart, knees bent, lower your chest until around a 45 degrees angle with the floor, and ensure your back is flat and slightly arched. Take a slightly wider than shoulder width and overhand grip. Draw the bar into your belly button- whilst looking forward wih a neutral neck.

1 set of 10 reps

• Take an overhand grip around shoulder width aparth. Keeping your arms and elbows tucked in- initiate the movement by contracting your scapula down and into place (rather than your biceps) sitting up straight pull the bar down until it touches your upper chest.

1 set of 12 reps

• Sit on a bench with you feet flat, body at a 45-degree angle to the floor and a right angle at your knees. With your head neutral and a slight bend in the elbows, raise both arms out and upwards, in line with your shoulders. Pause at the top of the rep squeezing your rear deltoids- control the eccentric.

a

a

a

a

B

B

B

B


N a r r o w g r i p e z b a r c u r l s

H i g h c a b l e c u r l s

D U M B B E L L S H R U G S

W o r k o u t s - b a c k , t r a p s & b i c e p sex

erci

se n

o.5

w e e k dex

erci

se n

o.6

exer

cise

no.

7

1 sets of 8 reps


1 sets of 12 reps

• Using a high cable and flat bar; stand leaning slightly back, knees slightly bent, elbows fixed, draw the bar back towards your head using your biceps and not allowing your elbows to move up or down. Control on the return.

2 sets of 10 reps

• Feet shoulder width apart, dumbbells by your side, knuckles facing downwards, shoulders pulled back. Shrug your shoulders upwards, contracting the trapezius, controlling the barbell and stretching the traps on the return. Ensure you keep your head and neck neutral.

a

a

a

B

B

B



S T R A I G H T L E G D E A D L I F T S



W o r k o u t s - L e g s ( h a m s t r i n g s ) & a b sex

erci

se n

o.1

w e e k dex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

2 sets of 8 reps


1 set of 10 reps


1 set of 12 reps


1 set of 12 reps


a

a

a

a

B

B

B

B


C A L F E X T E N S I O N

V - s i t s

R E V E R S E C R U N C H E S

W o r k o u t s - L e g s ( h a m s t r i n g s ) & a b sex

erci

se n

o.5

w e e k dex

erci

se n

o.6

exer

cise

no.

7

2 sets of 8 reps


1 sets of 8 reps

• Laying flat on a mat with arms outstretched, simultaneously crunch from the waist pointing your legs arms upwards, raising your shoulders off of the floor. Attempt to touch your toes at the top of the rep, control on the return phase.

1 set of 12 reps

• Starting with your feet directly above your hips, back and shoulders flat on the mat, arms extended either side of your body (or behind you); aim to bring your pelvis off the mat towards your chin by contracting your lower abdominals. Control the eccentric phase.

a

a

a

B

B

B



I N C L I N E B E N C H R E A R D E L T R O W

L A T E R A L D U M B B E L L R A I S E S

d r a g c u r l s


erci

se n

o.1

w e e k dex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

2 sets of 10 reps


1 set of 10 reps

• Select a free bench at a 30-45 degree angle. Take a wider than shoulder width grip on the bar, and ensure it stays in line with the shoulders throughout the movement. To really isolate the rear deltoids do not let the elbows fall towards the lower body nearing the peak of the movement. Keep the wrists straight and tempo constant throughout.

1 set of 10 reps

• Feet shoulder width apart, with your shoulder blades pulled back and knees slightly bent – grip the dumbbells with your knuckles facing downwards. Raise the dumbbells directly to the side stopping in line with shoulder height. Lead with the elbows.

2 sets of 10 reps

• With a slight arch in your back, bend in your knees and leant slightly forward, draw the barbell up your body as far as possible towards your nipples. Move your elbows back past your body and squeeze your bicep at the peak of the movement.

a

a

a

a

B

B

B

B


S K U L L C R U S H E R S

O V E R H E A D T R I C E P r o p e E X T E N S I O N

I N C L I N E B E N C H D U M B B E L L C U R L S


erci

se n

o.5

w e e k dex

erci

se n

o.6

exer

cise

no.

7

2 sets of 10 reps

• Elbows should stay directly above your shoulders throughout the rep- not bowing out or moving down towards your hips/chest. The bar should stop at your hairline or upper forehead, at the base of each repetition. Push through your triceps on the concentric movement.

1 set of 15 reps

• Using a high cable and rope attachment; lean forward with your back flat and elbows pointing forward. Keep your arms tucked in close to your temples, extend your triceps pushing the rope up and forwards, keep your elbows in throughout. Squeeze through the triceps at the peak of the movement.

1 set of 15 reps

• Set a bench at 45 degrees and sit with your back against the pad. Relax your shoulders, and allow your arms to hang straight, palms facing forwards. Fully extend your arms at the bottom of the rep but keep the tension on your biceps. Focus on controlled concentric/eccentric movements with a strong bicep contraction at the top of the rep.

a

a

a

B

B

B


L E G P R E S S

B A R B E L L H A C K S Q U A T S


U N D E R H A N D b e n t o v e r R O W S

W o r k o u t s - L e g s & b a c kex

erci

se n

o.1

w e e k dex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

2 sets of 12 reps

• Back and shoulders against the pads, with a symmetrical and slightly arched (natural) back position assumed. Place feet flat on the plate, shoulder width, pointing slightly outwards. Drive away from the plate, till your legs are fully extended- not locked out or hypextended at the knee. Control the eccentric portion of the lift, utilising the range of movement desired.

1 set of 10 reps

• Stand in front of the bar, with feet just beyond shoulder width apart. Sit over the bar, selecting a wide overhand grip. Keeping your back and arms straight, with the bar 2-3 inches from your calfs, drive upwards to a standing position- squeezing through the quads and glutes at the peak. Reverse the movement- keeping your back straight and body level throughout.

1 set of 12 reps


2 sets of 8 reps

• Feet shoulder width apart, knees bent, lower chest until just above 45 degrees and ensure your back is flat. Take a shoulder width underhand grip. Draw the bar into your belly button- whilst looking forward. Ensure you fully stretch and contract your back muscles.

a

a

a

a

B

B

B

B



b a r b e l l S H R U G S

b e h i n d - t h e - b a c k b a r b e l l S h r u g s

W o r k o u t s - L e g s & b a c kex

erci

se n

o.5

w e e k dex

erci

se n

o.6

exer

cise

no.

7

1 set of 12 reps

• Take an overhand grip around 30cm outside of your shoulder width. Initiate the movement by contracting your scapula down and into place- rather than your biceps- sitting up straight pull the bar down until it touches your upper chest, again contracting through the upmost of your back.

2 sets of 10 reps


1 sets of 12 reps

• Shoulders pulled back, standing tall, with an overhand and shoulder width grip. Shrug your shoulders upwards- drawing the bar up and past your buttocks- contracting the trapezius, controlling the barbell and stretching the traps on the return. Ensure you keep your head and neck neutral.

a

a

a

B

B

B


w o r k o u t s

T a b a t a

H I I T

L I S S

LISS (low intensity steady state) cardio is a sustained low intensity workout keeping your heart rate between 120-150 beats per minute; however for people who are above 40 years of age, 120-140BPM is also a good target. Aim for a 30-60 minute continuous workout.

HIIT (High Intensity Interval Training) cardio works your body in an anaerobic state for up to 30 seconds, elevating your heart rate to near its maximum (typically within 10-15% of your maximum heart rate). The focus of HIIT is to perform at your maximum intensity during the intervals with sufficient recovery time between efforts to allow sustained high intensity efforts.

Tabata is a very efficient form of cardio, similar to HIIT; you perform 8 x 20 second maximal efforts with 10 seconds rest between exercises. It takes 4 minutes in total, and although it doesn’t sound hard to people alien to the concept, we can assure you, it is BRUTAL. If one round of Tabata isn’t enough, wait 5 minutes after finishing, and then repeat.

D i f f e r e n t c a r d i o , d i f f e r e n t p r o t o c o lD i f f e r e n t c a r d i o p r o t o c o l s r e q u i r e d i f f e r e n t a p p r o a c h e s ! T h e m a i n p o i n t s o f e a c h a r e o u t l i n e d b e l o w .


S Q U A T T H R U S T S

S Q U A T T A P S

P R E S S U P S

B U R P E E S

W o r k o u t s - H o m e T a b a t aex

erci

se n

o.1

c a r d i oex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

• Assuming a press up position, hands shoulder width apart, simultaneously jump your knees towards your hands (as far as comfortable) and then quickly jump them back to the starting position.

• Your body position should be exactly the same as a regular squat. Explosively jump upwards, moving your feet to the middle of your body, landing on your toes with soft knees. Without allowing your heels to touch the floor, quickly jump your feet outwards to the starting position. Keep your head looking forward throughout.

• Hands should be very slightly wider than your shoulders. Focus on keeping your body straight and back flat throughout the rep. Your elbows should stay close to body, your chin almost touching the ground at the bottom of each rep.

• From the peak of a press up position jump both feet in so the knees are below the chest; from here jump upwards extending the hands above your head. When you land sink down and place your hands on the floor and jump your feet back to the start position. Complete a press up and repeat.

a

a

a

a

B

B

B

B


s p r i n t

s q u a t j u m p s

s p r i n t

M O U N T A I N C L I M B E R S

W o r k o u t s - o u t d o o r T a b a t aex

erci

se n

o.1

c a r d i oex

erci

se n

o.2

exer

cise

no.

3ex

erci

se n

o.4

• Keep your head and neck neutral and looking forwards. Keep your shoulders back and level, remaining loose through the neck and trapezius throughout. Ensure when your front foot plants the knee does not cave inwards or hips internally rotate- aim to keep the knee in line with the ankle at all times. Leave the ground and land softly on the balls of your feet when possible.

• Your body position should be exactly the same as if you were performing a regular squat; however here on the upwards phase explode into a jump, landing with soft knees and controlling the lowering phase prior to the next repetition. Keep your head looking forward throughout.

• Keep your head and neck neutral and looking forwards. Keep your shoulders back and level, remaining loose through the neck and trapezius throughout. Ensure when your front foot plants the knee does not cave inwards or hips internally rotate- aim to keep the knee in line with the ankle at all times. Leave the ground and land softly on the balls of your feet when possible.

• Assume a press up position, hands shoulder width apart. Keeping your hands on the floor, lift one foot off of the floor and move one knee towards your chin as far as possible. Return the foot to the starting position. Perform the same motion with the opposite leg; the motion should become similar to running on the spot.

a

a

a

a

B

B

B

B


R o w i n g M a c h i n e H I I T

W a t t B i k e H I I T

C r o s s - t r a i n e r H I I T

W o r k o u t s - h i i t s e s s i o n sc a r d i o

• Warm up: 1000m focusing on technique, including 3 x 15 stroke bursts at a higher rate

• Select Workout – New Workout – Intervals Distance – Set Distance: 150m – Set Rest: 1:30• 8-12 rounds of 150m efforts• Resistance should be set to 5, aiming for 30+ strokes per minute• 90 seconds rest between efforts

• Warm up: 5 minute progressive cycle; medium gear starting at 50 RPM, increasing RPM by 10 every minute

• 10-15 x flat-out efforts (aiming to burnout between 10-15 seconds)• Perform a track style stationary standing start in high gear, once you hit full speed sit

down and continue pedalling• Aim for an RPM of 90-100+• 90 seconds active recovery in a low gear (50-70 RPM)

• Warm up: 5 minute progressive work; increase speed and or resistance in small increments every minute

• 10, 12 or 15 rounds of 20 second efforts• Efforts should be in a medium-high resistance, aiming for an RPM 120+• 40 rest between efforts seconds in a low resistance (30-60 RPM)

H I I T T r a i n i n gH I I T ( H i g h I n t e n s i t y I n t e r v a l T r a i n i n g ) c a r d i o w o r k s y o u r b o d y i n a n a n a e r o b i c s t a t e f o r u p t o 3 0 s e c o n d s , e l e v a t i n g y o u r h e a r t r a t e t o n e a r i t s m a x i m u m ( t y p i c a l l y w i t h i n 1 0 - 1 5 % o f y o u r m a x i m u m h e a r t r a t e ) . T h e f o c u s o f H I I T i s t o p e r f o r m a t y o u r m a x i m u m i n t e n s i t y d u r i n g t h e i n t e r v a l s w i t h s u f f i c i e n t r e c o v e r y t i m e b e t w e e n e f f o r t s t o a l l o w s u s t a i n e d h i g h i n t e n s i t y e f f o r t s . T h i s f o r m o f c a r d i o b u r n s m o r e c a l o r i e s o v e r a l l i n c o m p a r i s o n t o L I S S , b u t i s n ’ t a p p l i c a b l e f o r e v e r y o n e . P l e a s e c o n s u l t a d o c t o r o r p h y s i c i a n p r i o r t o c o n d u c t i n g H I I T c a r d i o .


B o x i n g h i i t

S w i m m i n g H I I T

S k i p p i n g h i i t

w a t t b i k e h i i t 2


• Utilise the dynamic warm up• Warm up: complete 3-5 minutes of bag/pad work; increasing the speed and intensity

of your punches over the course of the warm up

• 10-12 rounds of 15 second efforts (straights only)• 45 seconds static rest between efforts

• Only attempt swimming HIIT if you are a proficient swimmer and under competent supervision

• Utilise the dynamic warm up• Warm up: 200m progressive swim; increasing speed each length

• 5, 10, 15 or 20 efforts of 25m Freestyle• 25m active recovery Backstroke/Breastroke back to start & 30-60 seconds static rest

• Utilise the dynamic warm up• Warm up: 2 minutes steady skippng

• 5-10 rounds of 30 second efforts• Two foot jump or switching feet, depandant on skipping proficiency• 30 seconds rest between efforts

• Warm up: 5 minute progressive cycle; medium gear starting at 50 RPM, increasing RPM by 10 every minute

• 5-10 rounds of 20-30 second efforts• Seated start in medium gear and steadily increase gear to maximum over last 10

seconds• Aim for a starting RPM of 120+• 90 seconds active recovery in a low gear (50-70 RPM)



O u t d o o r S p r i n t s 1

O u t d o o r S p r i n t s 2

These can be completed on a track, grass or applicable surface; please use the right footwear.Utilise the dynamic warm up.

Warm up: 400m slow jog.Complete 5 x 100m warm up runs; 25% speed, 50% speed, 70% speed, 80% speed, 90% speed.

Main set: • 3 x 25m• 2 x 50m• 1 x 75m• 1 x 100m• 2 x 50m• 2 x 25m• Slow walk back between sets as your rest.

These can be completed on a track, grass or applicable surface; please use the right footwear.Utilise the dynamic warm up.

Warm up: 400m slow jog.Complete 5 x 100m warm up runs; 25% speed, 50% speed, 70% speed, 80% speed, 90% speed.

Main set:• 8, 10 or 12 repeats (dependent on your fitness)• 75-100m sprint• 120 seconds rest between efforts


P o w e r - W a l k

S t e a d y J o g

B i c y c l e R i d e

W o r k o u t s - L I S S s e s s i o n sc a r d i o

30-60 minutes

This can be walking the dog, taking your child to school or even walking to work. Using a fitness watch is a good way to properly monitor your heart rate, and your consistency throughout the session. You should be able to hold a conversation but be at a fast-paced walk for the entire duration.An uphill walk on a treadmill is another good alternative if you are not willing to brave the elements at an unearthly hour in the morning!

30-45 minutes

If you are a competent runner, or have a strong cardiovascular fitness baseline, a steady jog is a good route to take. A slow to steady jog is a lot less boring than a walk, and the benefits can transfer across to sports and general functional fitness.Using a fitness watch is a good way to properly monitor your heart rate, and your consistency throughout the session.Again a treadmill is a good substitute here.

30-60 minutes

This can be a recreational ride or commute to work. It should be at a steady pace, where you build up a light sweat by the end. This can be optimised using a heart rate monitor, but this is by no means mandatory.Using a fitness watch is a good way to properly monitor your heart rate, and your consistency throughout the session.You may use a static bike for this.

L I s s t r a i n i n gL I S S ( l o w i n t e n s i t y s t e a d y s t a t e ) c a r d i o i s a s u s t a i n e d l o w i n t e n s i t y w o r k o u t k e e p i n g y o u r h e a r t r a t e b e t w e e n 1 2 0 - 1 5 0 b e a t s p e r m i n u t e ; h o w e v e r f o r p e o p l e w h o a r e a b o v e 4 0 y e a r s o f a g e , 1 2 0 - 1 4 0 B P M i s a l s o a g o o d t a r g e t . A i m f o r a 3 0 - 6 0 m i n u t e c o n t i n u o u s w o r k o u t .P r o g r e s s i v e o v e r l o a d a l s o a p p l i e s t o L I S S . T h e b o d y ’ s a b i l i t y t o a d a p t t o c o m m o n l y r e p e a t e d b o u t s o f w e i g h t s , w i t h r e g a r d s t o w e i g h t s s h i f t e d a n d i n t e n s i t y , a l s o c a r r i e s a c r o s s t o L I S S . F o r t h i s r e a s o n w h e n u s i n g L I S S y o u m u s t s t i l l e n s u r e y o u p r o g r e s s i v e l y i n c r e a s e e i t h e r t h e d u r a t i o n , f r e q u e n c y a n d i n t e n s i t y e v e r y t r a i n i n g c y c l e .

http://www.ldnmuscle.com/polar-ft4-hrm-words-je/

http://www.ldnmuscle.com/polar-ft4-hrm-words-je/

c u t t i n g g u i d e v 3w w w . L D N M u s c l e . c o m118

Congratulations on making it to the end

of week 18. This has no doubt been an

extremely challenging, yet rewarding

journey. Be sure to get in touch with us here

at TeamLDNM with your progress pictures,

stories and feedback, via Twitter, Instagram

or email.

This is only the START of your physique

transforming journey; it’s now time to take

another step forward, moving you closer to

your full potential.

Take your shred to the next level with the

Cutting Guide V3 10 Week Split, or build

some quality size and add mass with the

Bulking Bible V2? It’s your call…

W h a t N e x t ?

mailto:results%40ldnmuscle.com?subject=Cutting%20Guide%20V3%20Transformation

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w h a t n e x t ?

c l i c k h e r e

c l i c k h e r e

c l i c k h e r e

c l i c k h e r e

c l i c k h e r e

c l i c k h e r e

c u t t i n g g u i d e v 3 1 0 w e e k s p l i t

l d n m a p p a r e l

r e c i p e p a c k s

f i t n e s s a n d c a r d i o p a c k s

i n d i v i d u a l m u s c l e g r o u p p a c k s

B U l k i n g B i b l e V 2

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http://www.ldnmuscle.com/product-category/guides/cardio-fitness/

http://www.ldnmuscle.com/product-category/guides/muscle-groups/

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c u t t i n g g u i d e v 3w w w . L D N M u s c l e . c o m122

Here we have collated and listed the

most common terms that you may not

be familiar with.

We have also included a

comprehensive Macro Index of food

types – enabling you to substitute

and vary the example meals, to your

preference, with ease.

As ever if there are any terms or advice

that you don’t see included, please

don’t hesitate to ask us on any of our

social media channels.

G l o s s a r y


g l o s s a r y

M a c r o s

W O

R e p s

S e t s

C o n c e n t r i c

I s o m e t r i c

E c c e n t r i c

Abbreviation of ‘macronutrients’. People often talk of their daily macros, to describe the total amount of each food group they consume in a given period. These food groups are; protein, carbohydrates and fats.

Workout! Generally referring to your weights session in the gym.

Abbreviation of ‘repetitions’. Refers to the number of times you should perform the full movement of the exercise for one complete set.

The amount of times you should perform the full number of specified reps – taking the specified break between each.

The ‘push’ or ‘pull’ section of the exercise/movement – the hard part where you are doing the positive work of the rep. A type of muscle activation that increases the tension on a muscle as it shortens.

The hold at the peak of the concentric phase (e.g. at the top of a bicep curl.) A contraction, where the muscle fires but there is no change in its length and no movement at the joints.

The section of the exercise/movement where gravity is acting upon the weight; you must control this and resist gravity as you lower/raise (exercise dependant) the weight. A type of muscle activation that increases the tension on a muscle as it lengthens.

t e r m i n o l o g yR e g u l a r l y u s e d o r c o m p l i c a t e d g y m j a r g o n .

http://www.ldnmuscle.com/need-count-macros/


g l o s s a r y

T e m p o

S u p e r s e t

p o w e r s e t

d r o p s e t

2 : 1 : 2

These numbers are the length (in seconds) each movement should take, or be held for.

2 (concentric phase) : 1 (isometric hold) : 2 (eccentric phase)

For more information on tempo, read this article.

This is where you perform one exercise immediately after another different exercise, aiming for a 0-10 second rest between each. Supersets can be used to target a single or multiple muscle groups and are utilised for various training protocols. Their most effective use is to stimulate hypertrophy and increase muscular endurance.

We have integrated supersets within the Cutting Guide V3 to challenge you and add volume and variety where required – you have been warned!

A power set is a set with a low number of reps, designed to be performed in an explosive manner with a low weight (statistically using 30-60% of your 1 rep max, dependant on your conditioning, will allow you to generate the most power). The focus on a fast concentric phase and then returning the weight to the starting point in a controlled manner (tempo is essentially; Explosive:1:2). These sets are not designed to be physically taxing, rather improving your technique and explosive power. Rest for 30-60 seconds between sets.

Once you have reached the first number of specified reps for the given exercise, you should reduce the weight by 30-40% (you should reduce the weight by a higher percentage if you are required to reach a high number of reps) and perform the specified number of reps for the ‘drop’.

F a i l u r e

C o m p o u n d v s I s o l a t i o n

Exactly how it sounds. Hitting a point where you can’t physically finish a rep and your muscles fail to contract properly. This doesn’t mean going crazy with a dangerously heavy weight. It requires you to push yourself to your maximum without compromising form or tempo.

A compound lift is a multi-joint exercise, engaging multiple muscle, e.g. squats.

An isolation exercise aims to only engages a single muscle, e.g. quad extensions.

http://www.ldnmuscle.com/tempo-tempo-tempo/


g l o s s a r y

F S T - 7

This is a relatively new style of training aimed at stretching the fascia- a connective/fibrous tissue that surrounds the muscles- which is said to be another factor dictating your potential for muscle growth/size. Stretching this is thought to allow for increased muscle size, and has made this style of training very popular with experienced lifters.

It is completed by performing 7 x 8-12 reps with 30-45 seconds rest between sets. This is to be performed on an isolation exercise, such as leg extensions, lateral raises or flyes. Although this method of training is advanced, newer lifters can incorporate FST-7 also, at least benefitting from the intensity of the protocol.

R e s t - P a u s e

This is a method of training where you perform a certain amount of repetitions, followed by a break of between 15-45 seconds, before completing more repetitions with the same weight. It is commonly used for improving both strength and hypertrophy, with the first set being between 1-8 repetitions in general.

Rest-pause is great for both strength and hypertrophy training, allowing more total poundage to be moved (for strength), and increased time under tension with a heavier weight (for hypertrophy). A good example of this is singular deadlifts at the same weight with a short rest period between them.

Singular reps also help to maintain form on complicated exercises, improving the quality of muscle contractions and safety of the sets in comparison to conventional heavy low rep sets.

H e a v y - L i g h t

This is where you perform a single exercise, utilising a heavy weight to failure, followed immediately by a set with a reduced load – of the same exercise. Generally you reduce the weight by 40-50% from the heavy set to get your weight for the light set. Aim for no more than 10 seconds rest in the transition period.

This style of training is best placed within hypertrophy cycles, given its wide recruitment of muscle fibres and cross-sectional rep ranges.


g l o s s a r y

B i c e p s

T r i c e p s

S h o u l d e r s

EZ Bar Curls: can be replaced with a barbell, using the specified grip.

Hammer Bar Curls: can be replaced using a hammer grip with dumbbells.

Plate Curls: can be replaced using either hammer dumbbell curls or hammer bar curls.

Preacher Bench: Can be replaced using single arm dumbbell isolation curls.

Overhead Tricep Cable Extension: can be replaced with over head dumbbell extension.

Tricep Cable Pushdowns: can be replaced with skull crushers (EZ Bar or Barbell).

Tricep Dips: can be replaced using two benches as pictured below or replaced with narrow grip bench press.

Barbell and Dumbbell Work can be used interchangeably here so long as you mimic the same movement. An exception would be Arnold Press which cannot be directly mimicked with a barbell.

Vertical Plate Raises: can be replaced with vertical barbell or dumbbell (hammer grip) raises.

Dumbbell Shoulder Press: can be replaced with barbell military press.

R e p l a c e m e n t e x e r c i s e sU n d e r - e q u i p p e d g y m ? W e ’ v e g o t y o u c o v e r e d .

a B

http://www.ldnmuscle.com/seated-concentration-curl/

http://www.ldnmuscle.com/overhead-tricep-dumbbell-extension/

http://www.ldnmuscle.com/overhead-tricep-dumbbell-extension/

http://www.ldnmuscle.com/triceps-narrow-grip-bench-press/


g l o s s a r y

c h e s t

Barbell and Dumbbell Work can be used interchangeably here so long as you mimic the same movement.

Bench Press: can be replaced with dumbbell press utilising the same incline/decline. Smith machine and chest press machines can also be used, but are less preferable.

Dumbbell Flyes: can be replaced with cable flyes.

Wide Grip Dips: can be replaced with press-ups and vice versa.

Press-Ups: can be performed on your knees if necessary to reach full number of reps. For a more in depth explanation read this article.

Guillotine Press: can be replaced with incline bench press.

B a c k

Lat Pull-Down: can be replaced with wide grip chin ups, and for those who struggle (and don’t have an assisted chin up machine) simply perform the negative stage only. To do so jump up while holding onto the bar, and attempt to control the lowering phase for the specified tempo. For a more in depth explanation read this article.

Lat Pull-Down: can also be replaced wide grip bent over barbell row.

Cable Row: Lay prone on a flat/incline bench and perform a row with either dumbbells or a barbell. Alternatively, utilise a bent over row here with the equivalent grip.

http://www.ldnmuscle.com/mixed-ability-press-ups/

http://www.ldnmuscle.com/15-degree-incline-bench-pres/

http://www.ldnmuscle.com/struggling-wide-grip-pull-ups-search-wings/

http://www.ldnmuscle.com/big-back-reverse-grip-bent-over-row/


g l o s s a r y

L e g s

Back Squat: can be replaced with leg press and additional glute bridges.

Deadlift: can be replaced with sumo squats and additional back extension and lat work.

Front Squat: can be replaced with quad extension or goblet squats.

Jefferson Squat: can be replaced with barbell hack squats.

Quad Extension: can be replaced with a front squat or goblet squats.

Laying Hamstring Curls: can be replaced laying dumbbell hamstring curls as pictured below or with barbell/dumbbell straight leg deadlifts.

a B

http://www.ldnmuscle.com/crawl-walk-goblet-squat/

http://www.ldnmuscle.com/crawl-walk-goblet-squat/


P r o t e i n ( g ) f a t s ( g ) c a r b s ( g )

W h e y P r o t e i n 80 4 8

C a s e i n P r o t e i n 79 1 7

C h i c k e n B r e a s t 31 4 0

T u r k e y B r e a s t 30 1 0

B e e f S t e a k 30 15 0

L a m b 25 17 0

T u n a 24 3 0

P o r k C h o p s 22 3 0

L e a n B e e f M i n c e 21 5 0

S a l m o n 20 13 0

M a c k e r e l 19 14 0

W h o l e E g g s 13 11 1

C o t t a g e C h e e s e 11 1 3

E g g W h i t e s 11 0 1

1 2 9

g l o s s a r y

P r o t e i n S o u r c e s

C o m m o n M a c r o n u t r i e n t i n d e x e sT h e s e a r e l i s t s o f t h e b e t t e r q u a l i t y m a c r o n u t r i e n t s o u r c e s t h a t w e o f t e n u s e t o m a k e u p m e a l s .

P L E A S E N O T E :• A c t u a l m a c r o n u t r i e n t c o n t e n t w i l l v a r y f r o m b r a n d t o b r a n d .• A l l m a c r o s g i v e n a r e f o r 1 0 0 g o f d r y o r r a w w e i g h t o f f o o d s .



L o w - F a t P o p c o r n 13 5 78

W h o l e - w h e a t P a s t a

15 1 75

I n s t a n t O a t s 9 8 71

Q u i n o a 14 6 64

L e n t i l s 26 1 60

W h i t e B a s m a t i R i c e

6 1 58

O a t b r a n 13 9 48

O a t b r e a d 8 4 48

S p r o u t e d G r a i n B r e a d

12 2 45

S w e e t P o t a t o 2 1 21

w h i t e p o t a t o 2 0 17

1 3 0

g l o s s a r y

L o w e r G I c a r b o h y d r a t e s o u r c e s



C o c o n u t O i l 0 100 0

O l i v e O i l 0 100 0

F l a x S e e d O i l 0 100 0

U d o s O i l 2 97 0

A l m o n d B u t t e r 15 59 21

A l m o n d s 21 51 20

P e a n u t B u t t e r 24 50 22

M a c k e r e l 19 14 0

S a l m o n 20 13 0

W h o l e E g g 13 11 1

1 3 1

g l o s s a r y

h e a l t h y f a t s o u r c e s



W h e y P r o t e i n 80 4 8

L e n t i l s 26 1 60

P e a n u t B u t t e r 24 50 22

C h i a S e e d s 16 31 44

A l m o n d B u t t e r 15 59 21

C h i c k P e a s 19 6 61

T e m p e h 19 11 9

Q u i n o a 14 6 64

W h o l e E g g s 13 10 1

C o t t a g e C h e e s e 12 1 3

L i q u i d E g g W h i t e s

11 0 1

E d a m a m e B e a n s 10 5 10

T o f u 8 5 2

G r e e n P e a s 5 0 13

1 3 2

g l o s s a r y

v e g e t a r i a n p r o t e i n s o u r c e s


h a l f S q u a t s

f u l l d e p t h s q u a t s

A l t e r n a t i n g L u n g e s

G l o s s a r yex

erci

se n

o.1

exer

cise

no.

2ex

erci

se n

o.3

15 reps

• With your feet just beyond shoulder width apart and toes pointing forwards or slightly outwards, squat down slowly to half-depth. Keep your weight through your heels and avoid locking the knees out at the peak.

15 reps

• With your feet just beyond shoulder width apart and toes pointing forwards or slightly outwards, squat down slowly to a comfortable depth. Keep your weight through your heels and avoid locking the knees out at the peak.

10 reps each leg

• Step forwards with the right leg, landing softly before sinking down into a lunge position. Consciously prevent the knee falling inwards- and remain in control at all times. Push yourself back up to standing, and repeat with the other leg.

a

a

a

B

B

B

D y n a m i c w a r m u pT h i s d y n a m i c w a r m u p i s g r e a t t o u s e p r e l e g o r f u l l b o d y w o r k o u t , c i r c u i t s o r g e n e r a l s p o r t t o e f f e c t i v e l y w a r m u p a n d r e d u c e y o u r c h a n c e s o f i n j u r y .

P r e - f a c e t h i s w i t h 5 m i n u t e s o n t h e r o w i n g m a c h i n e o r c r o s s - t r a i n e r , p r o g r e s s i v e l y i n c r e a s i n g t h e i n t e n s i t y .

D y n a m i cw a r m u p


o p e n i n g t h e g a t e

c l o s i n g t h e g a t e

h i p r o t a t i o n s

s h o u l d e r r o t a t i o n s f o r w a r d s

G l o s s a r yex

erci

se n

o.4

exer

cise

no.

5ex

erci

se n

o.6

exer

cise

no.

7

10 reps each leg

• Raise one knee up and forwards in front of the body. From here laterally rotate the hip joint outwards- opening up the groin muscles. Perform this arc motion through 20 times for each leg; alternatively or separately.

10 reps each leg

• Raise one knee up and out to side. Use a medial rotation to bring the knee inwards so it is in front of the hip, before lowering and repeating. Perform this arc motion through 20 times for each leg; alternatively or separately.

10 reps in each direction

• With your hands on your hips and feet shoulder width apart, perform a progressively wide circular motion with the hips.

15 reps

• With straight arms by your side initiate the movement by moving the hands backward- then continuing till the hands pass overhead and return to the start position- repeat this and try to open the shoulder with every rotation.

a

a

a

a

B

B

B

B



s h o u l d e r r o t a t i o n s b a c k w a r d s

a c r o s s t h e c h e s t s w i n g s

k n e e p r e s s u p s

f u l l p r e s s u p s

G l o s s a r yex

erci

se n

o.8

exer

cise

no.

9ex

erci

se n

o.10

exer

cise

no.

11

15 reps

• With straight arms by your side initiate the movement by moving the hands forwards- then continuing till the hands pass overhead and return to the start position- repeat this and try to open the shoulder with every rotation.

15 reps

• Standing in a T-position, with both arms extended horizontally in line with the shoulders, bring the hands in front and then arms across the front of the body. From here open the chest by moving the arms outwards until you open at the shoulder joints. Keep the elbows at shoulder level throughout.

10 reps

• Assume the top of a press up position, but with your knees together and touching the ground rather than the feet. Keep a straight line between the shoulders and the knees and hands just beyond shoulder width throughout- don’t lock your elbows out at the peak of the movement.

10 reps

• Keeping the body straight and the hands just beyond shoulder width throughout, press up and lower the body using your chest muscles by pushing through the ground. Keep the upper arm at a 45-degree angle to the torso throughout to avoid overloading the shoulders.

a

a

a

a

B

B

B

B



e x t e r n a l r o t a t i o n r e s i s t a n c e b a n d

i n t e r n a l r o t a t i o n r e s i s t a n c e b a n d

T h o r a c i c o p e n e r s

B a c k r o l l s

G l o s s a r yex

erci

se n

o.12

exer

cise

no.

13ex

erci

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o.14

exer

cise

no.

15

15 reps each side

• Standing tall with your hands by your side create a right angle at the elbow joint by contracting the bicep. Select a hammer grip on an anchored resistance band and externally rotate the shoulder (outwards). Keep the elbow in one position throughout the movement and a constant speed.

15 reps each side

• Standing tall with your hands by your side create a right angle at the elbow joint by contracting the bicep. Select a hammer grip on an anchored resistance band and internally rotate the shoulder (inwards and across the body). Keep the elbow in one position throughout the movement and a constant speed.

10 reps each side

• Lay in a T-position with one knee directly above the hip, and with a right angle at the knee. Keeping your arms flat on the floor smoothly bring the knee across your body and down towards the floor until a stretch is felt through the back.

15 reps

• Lay on your back with your knees directly above your hips, and hands tucked under the lower thighs. Pull your knees towards your chest whilst keeping your head flat on the ground. slowly lower the hips to the start position.

a

a

a

a

B

B

B

B



C o p y r i g h tA s w i t h a l l o u r p r o d u c t s t h e L D N M u s c l e C u t t i n g G u i d e V 3 i s s u b j e c t t o o u r s t a n d a r d t e r m s a n d c o n d i t i o n s , d i s c l a i m e r a n d p r o t e c t e d b y c o p y r i g h t , a n d a s s u c h a n y a t t e m p t s t o ;• C o p y o r d u p l i c a t e• I s s u e c o p i e s• S e l l , r e n t o r l e n d• S h o w o r c o m m u n i c a t eT h i s g u i d e t o o t h e r m e m b e r s o f t h e p u b l i c i s s t r i c t l y p r o h i b i t e d .

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