BODY TRANSFORMATION - BULKING

Male

This Body Transformation Challenge will inspire you to live a healthier lifestyle by giving you all the tools and coaching you’ll need to get into the best shape of your life; physically, mentally and emotionally. This eat clean, train hard 16 week custom designed program by world class bodybuilder Stian Nicolaysen, is uniquely tailored to cover a wide range of unique body type goals. “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” Are you ready to level up?

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IMPORTANT

Make sure to track your progress for each workout; the amount of weight, how many reps and level of difficulty. The easy way is to download a workout tracker app. We recommend “Strong” for iOS, but there are many free ones to choose from. If you’re old fashioned, a notebook and pen works just fine.

 

 

The goal with every exercise is not to max out but to perfect form. To determine your starting weight, spend the first few workouts finding the sweet-spot where your form stays perfect, but the last two reps are a challenge.

> If your form starts to diminish toward the end of your set, it most likely means you are lifting too much weight.

> If your last two reps maintain perfect form and there is no struggle, odds are you need to increase your weight.

> Guide to adding Reps and Weight:

Week1 - start with 14 Reps, if you can do 14 Reps with good form, add one more Rep. If you can do 15 Reps with good form add 10% weight and do 14 Reps for the next workout. Repeat this cycle for every week.

For Example in week 3 or 4 this would be 11 and 12 Reps instead of 14 or 15 Reps but the system will stay the same.

 

 
 

THE WORKOUT PLAN

Warm-Ups:

1. Rowing Machine - 5mins

2. Incline Power-Walk - 5mins  (Heart rate should stay beneath your aerobic max during these warm-ups)

3. Warm-Ups For Weight Training Exercises: unless otherwise stated do 5 reps at 75% for each exercise.

Time Under Tension:

For every exercise follow this structure to maximize results:

  • 1 second on the positive

  • 3 seconds on the negative
    (i.e. for a bicep curl the upward movement (positive) would be 1 second and returning to starting position (negative) would be 3 seconds)

WORKOUT 1: LEGS & ABS

1. Back Squat (Warm-Up: 10reps with 50% & 5reps with 75% of weight)
2. Romanian Deadlift
3. Walking Barbell Lunge (Warm-Up: 5reps with 75% of weight)
4. Seated Calf Raise (Warm-Up: 10reps 75% of weight)
5. Seated Dumbbell Calf Raise
6. Flat Back Leg Raise (Bent-Knee, to Flat-Back Failure)
7. Swiss Ball Side Sit Up
8. Swiss Ball Sit Up

WORKOUT 2: CHEST, SHOULDER, TRICEPS

1. Incline Dumbbell Curl
2. Incline Dumbbell Fly
3. Flat Dumbbell Bench Press
4. Flat Bench Dumbbell Fly
5. Seated Dumbbell Shoulder Press (without back support)
6. Decline Dumbbell French Press
7. Narrow Grip Bench Press
8. Dumbbell Lateral Raise

WORKOUT 3: BACK, BACK OF SHOULDERS, BICEPS

1. Shoulder Width Pulldown
2. Bent Over Dumbbell Row
3. Wide Grip Bent Over Barbell Row
4. Barbell Curl
5. Incline Dumbbell Hammer Curl
6. EZ Bar Reverse Curl

 
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THE DIET PLAN

DIET PLAN A: PROTEIN TYPE

All food weights are based upon a man who weighs 65kg, at 174cm. Adjust food amounts according to your bodyweight / height.

5 meals a day
1 Shake after workouts with 45g protein powder, coconut water, 2 bananas & 10g syrup


MEALS:

Choose one of each of these options for every meal, unless stated otherwise below:

Protein (cooked weight): 200g meat, fish, fowl, or 5 eggs and 1 egg white (per meal)

Fat: (NOT WITH THE EGG MEAL) 120g avocado, 3 tbsp of oil (coconut, or omega 3), 30g grass-fed butter, or 50g of nuts (pistachio, pecans, macadamias, almonds – NO peanuts/cashews).

Carbs (raw weight): 50g white rice, 175g sweet potato, 200g potato, 40g cassava, 50g bulgar wheat, quinoa, or pearl barley, 175g taro

Vegetables: half :a plate of above-ground vegetables per meal (and carrots).

DO NOT EAT:

White flour, White sugar, Dairy (except goat dairy & anything listed in your diet plan), White table salt

Cheat Day:

On 1 day per week you can eat whatever you want after 3pm.

 

DIET PLAN B: CARB TYPE

All food weights are based upon a man who weighs 65kg, at 174cm. Adjust food amounts according to your bodyweight / height.

5 meals a day
1 Shake after workouts: 40g protein powder, coconut water, 2 bananas & 20g syrup


MEALS:

Choose one of each of these options for every meal, unless stated otherwise below:

Protein (cooked weight): 175g meat, fish, fowl, or 4 eggs and 2 egg whites (per meal)

Fat: (NOT WITH THE EGG MEAL) 60g avocado, 1.5 tbsp of oil (coconut, or omega 3), 15g grass-fed butter, or 25g of nuts (pistachio, pecans, macadamias, almonds – NO peanuts/cashews).

Carbs (raw weight): 125g white rice, 400g sweet potato, 450g potato, 100g cassava, 125g bulgar wheat, or pearl barley, 400g taro

Vegetables: half a plate of above-ground vegetables per meal (and carrots).

DO NOT EAT:

White flour, White sugar, Dairy (except goat dairy & anything listed in your diet plan), White table salt

Cheat Day:

On 1 day per week you can eat whatever you want after 3pm.

DIET PLAN C: PLant Based TYPE

All food weights are based upon a man who weighs 65kg, at 174cm. Adjust food amounts according to your bodyweight / height with our calculator.

5 meals a day
1 Shake after workouts with 45g protein powder, coconut water, 2 bananas & 10g syrup


MEALS:

Choose one of each of these options for every meal, unless stated otherwise below:

Protein (cooked weight): 45g Protein shake powder + 20g of syrup, 150g Seitan, 300g & 40g of beans & rice, 100g quinoa and 100g lentils, 150g of Tempeh.

Fats: 60g avocado, 23ml coconut oil, 25g nuts

Carbs (raw weight): 125g white rice, 400g sweet potato, 450g potato, 100g cassava, 125g bulgar wheat, 125g quinoa, 125g pearl barley, 400g taro

Vegetables: half :a plate of above-ground vegetables per meal (and carrots).

CARB, PROTEIN OR MIXED TYPE?

Here is a basic questionnaire to help you to find out. If you want to get a more accurate understanding of your body type and more detailed and personally tailored program contact world class trainer Stian Nicolaysen.


Calculator

If you want to get specific nutrient weights please use our calculator.
You should apply the numbers provided by the calculator with the general meal plan described above.

Type in your body weight in kg:

Select your metabolic diet type:






Here are the results based on you being Plant Based and your body weight of 0kg.

Protein

Protein shake powder: 0g + 0g of syrup

Meat / Seafood: 0g

Eggs: 0 + 0 whites

Seitan: 0g

Beans & Rice: 0g & 0g

Quinoa & Lentils: 0g & 0g

Tempeh: 0g

Carbs

Rice: 0g

Sweet Potato: 0g

Potato: 0g

Cassava: 0g

Bulgar Wheat: 0g

Quinoa: 0g

Pearl Barley: 0g

Taro: 0g

Fats

Avocado: 0g

Coconut Oil: 0ml

Grass fed butter: 0g

Nuts: 0g