Twelve Week Fitness and Nutrition Programme for Men

RECIPES WEEK 12 DAY 4

BREAKFAST FRUIT PORRIDGE

240g of porridge oats (60g per person)

2–3 apples, chopped

120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples

1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.

2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.

LUNCH CHICKEN SALAD PITTA

4 pitta breads, hot or cold

½ tablespoon olive oil

4 lean chicken breasts, sliced into strips

4 tablespoons fresh basil, chopped

1 red pepper

2 spring onions, finely chopped

150g cherry tomatoes, halved

2 tablespoons pine nuts

200g baby spinach

For the dressing:

¼ of a cucumber, finely grated

4 tablespoons soya/plain yoghurt

1 tablespoons olive oil

1 teaspoon balsamic vinegar

2 teaspoons black pepper

2 teaspoons dried dill

1Pour the olive oil in a frying pan or wok, on a medium heat.

2Add chicken strips and cook for 8 minutes, or until golden brown. Keep stirring.

3Add the red pepper, spring onions, tomatoes and pine nuts and cook for a few minutes, while stirring.

4Place all dressing ingredients in a small bowl and mix well.

5Slice open the pitta bread and add the chicken, vegetables and spinach. Drizzle over dressing and garnish with basil.

DINNER MONKFISH SALAD

600g monkfish tail, washed

with membrane removed

1 tablespoon olive oil

2 teaspoons rosemary, chopped

6 plum tomatoes

For the salad:

2 teaspoons olive oil

2 tablespoons pine nuts

1 garlic clove, peeled and sliced

450g baby spinach

2 tablespoons raisins

1 lemon, juice of

1Preheat the oven to 220°C (425°F). Mix the olive oil and the rosemary in a small bowl, season with pepper and lightly coat the fish with this mixture.

2Place the fish in a roasting tin with the tomatoes and bake in the oven for 20 minutes or until the fish is firm and white.

3Meanwhile, heat the olive oil in a large frying pan, add the pine nuts and garlic, and cook until golden.

4Add the spinach leaves, raisins and lemon juice a handful at a time.

5Cut the fish from either side of the central bone.

6Serve with the salad and cooking juices.

Lunch for tomorrow:

BUTTERNUT SQUASH AND CORIANDER SOUP

Consider preparing in advance (refrigerate overnight).

RECIPES WEEK 12 DAY 5

BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT

560ml milk (soya/rice/oat or skimmed milk)

2–3 wheat biscuits or 240g of muesli (60g per person)

1 piece of fruit of your choice

1Place your choice of cereal in a bowl and add milk.

2Serve with fruit.

LUNCH BUTTERNUT SQUASH AND CORIANDER SOUP

900ml of chicken stock

1kg butternut squash, peeled and chopped

1 onion, roughly chopped

2 carrots, roughly chopped

2 celery sticks, roughly chopped

1 garlic clove, crushed

1 teaspoon paprika

½ teaspoon turmeric

½ teaspoon ground coriander

½ teaspoon ground nutmeg

1In a large saucepan bring chicken stock to the boil. Add the vegetables and spices and bring back to the boil.

2Reduce heat and simmer for 20 minutes, or until vegetables are soft.

3Allow to cool and serve.

DINNER BAKED RAINBOW TROUT

4 rainbow trout, gutted

2 oranges, sliced with skin on

2.5cm fresh ginger, cut into slices

3 sweet potatoes, cut into small chunks

1 marrow, remove skin and cut into small chunks

2 garlic cloves, crushed

40g goat’s/mature cheddar cheese

3 teaspoons dried basil

1 tablespoon olive oil

Salad leaves

For the dressing:

1 tablespoon fresh dill, finely chopped

250g plain soya/plain yoghurt

1 garlic clove, crushed

1 teaspoon balsamic vinegar

1Preheat oven to 190°C (375°F).

2Place the sweet potatoes, marrow, garlic and dried basil in a large baking dish and drizzle with olive oil.

3Bake for 30–40 minutes or until cooked.

4Add the cheese in the last 5–8 minutes.

5Meanwhile, prepare the dressing by mixing all the dressing ingredients in a small bowl, then place in refrigerator.

6Preheat the grill to medium.

7Place two orange slices in each trout and sprinkle the ginger evenly between the fish.

8Grill the fish for 12–14 minutes, turning occasionally.

9Arrange the grilled trout on a bed of salad with the sweet potatoes and marrow.

10Drizzle with the dressing and serve.

RECIPES WEEK 12 DAY 6

BREAKFAST FRUIT SALAD

8 tablespoons soya/plain yoghurt (2 tablespoons per person)

80g oats

60g sunflower seeds or pumpkin seeds

4–5 pieces of fruit (preferably ones in season)

1Dice fruit into chunks and divide into four portions.

2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds.

LUNCH MACKEREL SALAD

4 cooked mackerel, skin removed

Generous amount of mixed salad leaves

1 red pepper, sliced and deseeded

4–5 tomatoes, sliced

¼ cucumber, sliced

For the dressing:

3 tablespoons of soya/plain yoghurt

Pine nuts, small sprinkle

½ tablespoon balsamic vinegar

Black pepper

1Place mixed salad leaves, peppers, tomatoes and cucumber on a plate.

2Cut the mackerel into pieces and place on top of salad.

3To make the dressing, mix the yoghurt, pine nuts and balsamic vinegar in a small bowl and add black pepper to taste. Add dressing to salad.

DINNER LAMB SHANKS

2 tablespoons olive oil

2kg lamb shanks on the bone

2 onions, chopped

1 celery stick

115ml white wine

675ml chicken stock

2 cloves garlic

2 bay leaves

2 tablespoons parsley

1 tablespoon lemon zest

Vegetables of your choice and new potatoes

1Preheat oven to 160°C (325°F).

2Heat a large heavy-based saucepan over a high heat.

3Coat the lamb shanks with olive oil and cook in saucepan, turning occasionally, for 10 minutes or until well browned, then remove to a plate.

4Add the garlic, onion and celery to the pan and cook for 5 minutes, or until soft.

5Next add the wine, stock, lemon zest, parsley and bay leaves and bring to the boil.

6Gently place the lamb shanks in a casserole dish and add the mixture from the pan.

7Cover with foil and cook in oven for 1–2 hours, or until meat begins to fall off the bone.

8Garnish with parsley and serve with steamed vegetables and new potatoes.

RECIPES WEEK 12 DAY 7

BREAKFAST OMELETTE

8 eggs (2 eggs per person)

4 tablespoons of cold water

8 teaspoons of extra virgin olive oil

400g lean ham

1 courgette, finely sliced

4 spring onions, finely chopped

1Cook one omelette at a time, beat the eggs with some water in a bowl.

2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.

3Place ham and courgette on top of the egg mixture and cook until the omelette has set.

4Sprinkle on the spring onions, fold omelette in half, and serve.

LUNCH TUNA AND OLIVE SALAD

175g French beans, topped and tailed

350g fresh tuna steaks

115g baby plum tomatoes, halved

8 anchovy fillets, drained on kitchen paper

25g stoned black olives in brine, drained

Fresh basil leaves to garnish

For the dressing:

1 tablespoon olive oil

1 garlic clove, crushed

1 tablespoon lemon juice

1 tablespoon basil leaves, shredded

1Boil the French beans in a small saucepan for 5 minutes, or until slightly tender. Drain and keep warm.

2Season the tuna steaks with black pepper, and place tuna on grill rack and cook for 4–5 minutes on each side, or until cooked through.

3Drain the tuna on kitchen paper, and flake the tuna into bite size pieces using a knife and fork.

4Mix the tuna, French beans, tomatoes, anchovies and olives in a bowl and keep warm.

5Mix all of the dressing ingredients together and pour over the tuna salad. Garnish with basil and serve.

DINNER BUTTERNUT SQUASH AND LENTIL STEW

225g lentils

2 onions, peeled and finely chopped

750ml vegetable stock

3 carrots, peeled and chopped

½ butternut squash, peeled,

deseeded and chopped

1 sweet potato, peeled and chopped

3 small white potatoes, peeled and chopped

1 celery stalk, trimmed and chopped

50g frozen or fresh peas

1Soak the lentils in cold water for 20 minutes, rinse and drain.

2Bring the vegetable stock to the boil in a large saucepan.

3Next, add the onions, lentils, carrots, squash, sweet potato and white potatoes and bring back to boil.

4Lower the heat and simmer for 10–20 minutes.

5Add the celery and simmer for a further 5 minutes.

6Add the peas and simmer for a couple more minutes.

7Serve in bowls.

TRAINING DIARY WEEK 12

OVERVIEW

Day 1: CV – Run

Day 2: PT – Upper body

Day 3: CV – Cycle; Weights – Upper body; CV – Cycle

Day 4: CV – Run PT

Day 5: Weights – Upper body

Day 6: CV – Walk

Day 7: Tests

MY DIARY

Day 1 (Monday)

Got back early in the morning, so did my tests straight away as this still counts as my Sunday test day. I managed to fit a run in before spending the rest of the day with Alison and her family.

Tiredness 5

Stress 5

Sleep 6 hours

Day 2 (Tuesday)

It now feels like my final week and I’m really looking forward to it. I have been looking through the pictures and I just want to see what 12 weeks can do for me. I also have a lovely tan from being away on holiday, but again I’m peeling.

Tiredness 3

Stress 3

Sleep 6 hours 30 minutes

Day 3 (Wednesday)

Did some cycling and weight training today, and I’m feeling really good.

Tiredness 3

Stress 2

Sleep 5 hours 40 minutes

Day 4 (Thursday)

I’m starting to let my body and mind chill out for Sunday’s test day, but that doesn’t mean I’m stopping training, so I trained in the morning before going to work.

Tiredness 4

Stress 3

Sleep 5 hours 30 minutes

Day 5 (Friday)

I have a general all-over ache from this week’s training. Today was my last weight training session before finishing, so I decided to do an all over session to make me feel good for Sunday. Tiredness 3

Stress 2

Sleep 7 hours

Day 6 (Saturday)

I walked today with Alison, mainly to spend some quality time with her. My older brother came down to see the difference in me – he was shocked and very impressed. I had the day off with them both and just prepared for tomorrow, although I did manage to fit in one more lymphatic massage to take all my excess fluid out and leave me looking in good shape.

Tiredness 2

Stress 2

Sleep 8 hours

Day 7 (Sunday)

Test day. I went and saw my family and had a meal to celebrate. I can’t believe the 12 weeks is over – you will notice that I have had good times and bad times, but as long as you keep mentally strong, with the right determination and your goal in mind, then all of this can happen to you.

Tiredness 2

Stress 3

Sleep 7 hours

TRAINING SESSION WEEK 12 DAY 1

MY TRAINING SESSION

AM Rest

PM Training session CV – Run

Time trained 5.00–5.25 p.m.

Session time 25 minutes

RPE 10/10

WORKOUT

Run – 4 miles

Actual distance: 3.05 miles

Time: 20.30 minutes

Average Pace: 6.50 m/m

My notes: I went for a quick 3 mile run, I was exhausted.

TRAINING SESSION WEEK 12 DAY 2

MY TRAINING SESSION

AM Rest

PM Training session PT – Upper body

Time trained 5.55–7.00 p.m.

Session time 1 hour 05 minutes

RPE 7/10

WORKOUT

No rest in between sets and reps

Bench press

10 × 100kg

20 × 70kg

30 × 50kg

Incline press

10 × 100kg

20 × 70kg

30 × 50kg

Military press

10 × 55kg

20 × 40kg

30 × 20kg

7-way kettle bell raises 1 × 10 reps

Arm haulers 3 × 75

Push-ups 5 × 40

Abs

½ sit-ups: 4 × 20

Reverse crunch: 4 × 20

Reverse curl: 4 × 20

My notes: I was trying to hit the areas I thought needed a little improvement.

TRAINING SESSION WEEK 12 DAY 3

MY TRAINING SESSION

AM Training session CV – Cycle

Time trained 8.15–8.35 a.m.

Session time 20 minutes

RPE 8/10

PM Training session Weights – Upper body

Time trained 6.00–7.00 p.m.

Session time 1 hour

RPE 8/10

PM Training session CV – Cycle

Time trained 7.10–7.28 p.m.

Session time 18 minutes

RPE 9/10

WORKOUT

Cycle – 10 miles

Actual distance: 8.2 miles

Weights – Upper body

Warm up on both exercises for 20 reps before beginning supersets.

Supersets

	Bench press			Pec fly
Set and Rep	1. 30	2. 30	3. 30	1. 10	2. 10	3. 10
Weight (kg)	45	45	45	8	8	8

	Incline press			Incline fly
Set and Rep	1. 30	2. 30	3. 30	1. 10	2. 10	3. 10
Weight (kg)	45	45	45	8	8	8

	Bent-over row			Single arm cable row
Set and Rep	1. 30	2. 30	3. 30	1. 30	2. 30	3. 30
Weight (kg)	45	45	45	8	8	8

	Bent-over lat raise			Arm haulers
Set and Rep	1. 10	2. 10	3. 10	1. 30	2. 30	3. 30
Weight (kg)	8	8	8

	Upright rows			Lat raise
Set and Rep	1. 10	2. 10	3. 10	1. 20	2. 20	3. 20
Weight (kg)	45	45	45	8	8	8

Cycle – 10 miles

Actual distance: 8.2 miles

My notes: today I trained with a friend. This made me late to get to my parents for dinner, so I had to cycle as fast as possible to make up time.

TRAINING SESSION WEEK 12 DAY 4

MY TRAINING SESSION

AM Training session CV – Run PT

Time trained 8.10–8.45 a.m.

Session time 35 minutes

RPE 7/10

PM Rest

WORKOUT

Run PT

Actual distance: 4.32 miles

Run approximately 0.75 miles between the fitness stations. All exercises are 1 set of 100 reps. I broke the 100 reps into 5 × 20 reps, unless marked AIOH (all in one hit) which means I completed all 100 reps without stopping.

Run 1 mile to station 1	Dips: × 100 Press-ups decline: × 100
Run to station 2	Pull-ups: × 100 ½ sit-ups: × 100 Sit-ups: × 100
Run to station 3	Reverse curls: × 100 Arm haulers: × 100
Run to station 4	Calf raises: × 100 AIOH Squats: × 100 AIOH
Run 1 mile to finish

My notes: I trained in the morning before going to work. I only had a bit of time so I put 100 per cent into all the exercises with the smallest amount of rest between sets (roughly less than 30 seconds).

TRAINING SESSION WEEK 12 DAY 5

MY TRAINING SESSION

AM Rest

PM Training session Weights – Upper body

Time trained 6.15–7.40 p.m.

Session time 1 hour 25 minutes

RPE 7/10

WORKOUT

Bench press

1 × 20 warm-up – with just Olympic bar

Set and Rep:	1. 10	2. 10	3. 10	4. 7	5. 6
Weight (kg):	40	80	110	115	120

Warm-up on both exercises × 20 reps

Superset

	Incline fly		Morey squeeze (upper)
Set and Rep:	1. 10	2. 10	1. 20	2. 20
Weight (lb)	55	55	25	25

Superset

	Arnold press		Lat raise
Sets and Reps	1. 10	2. 10	1. 20	2. 20
Weight (lb)	35	35	25	25

Superset

	Regular pull-ups		Single arm row
Sets and Reps	1. 20	2. 20	1. 10	2. 10
Weight (lb)			90	90

Superset

	Dips		Rope triceps press-downs
Sets and Reps	1. 30	2. 30	1. 10	2. 10
Weight (kg)			20	20

Superset

	Hammer curl		Arm curl
Sets and Reps	1. 10	2. 10	1. 20	2. 20
Weight (lb)	35	35	25	25

My notes: I wanted to lift as much as possible for my bench press, and I managed to achieve six good reps with 120kg. With the rest of the workout I had no rest between the sets and exercises. I completed the 1st set on both the superset exercises and then went straight back and complete the 2nd set.

TRAINING SESSION WEEK 12 DAY 6

MY TRAINING SESSION

AM Training session CV – Walk

Time trained 10.00–10.45 a.m.

Session time 45 minutes

RPE 1/10

PM Rest

WORKOUT

Walk – 3 miles

Actual distance: 3.05 miles

Time: 45 minutes

Average pace: 15 m/m

My notes: I just wanted to take it easy before the big day tomorrow with all of my tests. I hope you have done as well as me with your results for tomorrow, if not better.

WEEK 12 HEALTH CHECK

MY RESULTS

Statistics	Weight (kg): 78 Height (cm): 175.5
Health tests	BMI: 25.3 RHR: 37 BP: 127/44 Fat (%): 11.9 Glucose: 4.9 Cholesterol: 3.9 Lung function: 700
Measurements (cm)	Neck: 38.10 Chest: 106.68 Arms: R: 38.10 L: 38.19 Navel: 78.19 Hips: 81.28 Thighs: R: 61.59 L: 61.59 Calves: R: 40.64 L: 40.64
Calliper test (mm)	Biceps: 2 Triceps: 6 Waist: 7 Subscapularis: 8 Total: 23 Calliper fat (%): 9.7
Fitness tests	Bleep test (level): 13.4
Maximum reps in one minute	Push-ups: 88 ½ sit-ups: 101 Squats: 89 Dips: 91 Max pull-ups: 42
One rep maximum weight training (kg)	Squats: 137.5 Bench press: 130 Military press: 72.5 Deadlifts: 140

BODYBUILDING POSES

Make sure you take a photo of yourself, front and back and in the bodybuilding poses.

Left: Front view of me at the end of week 12. Right: Back view of me at the end of week 12.

Top left: Abdominal pose; Top right: Rear double biceps; Bottom left: Front lat spread; Bottom right: Lat spread

THE FINAL RESULTS (INCREASES AND DECREASES)

MY RESULTS

Statistics	Weight (kg): −9.5
	Height (cm): 175.5
Health tests	BMI: −2.8
	RHR: −42
	BP: −6/48
	Fat (%): −9
	Glucose: −1.0
	Cholesterol: −2.0
	Lung function: +100
Measurements (cm)	Neck: −2.54
	Chest: +7.62
	Arms: R: +3.81 L: +3.20
	Navel: −9.52
	Hips: −8.89
	Thighs: R: + 1.27 L: + 2.54
	Calves: R: same L: + 1.27
Calliper test (mm)	Biceps: –4
	Triceps: –2
	Waist: –8
	Subscapularis: –4
	Total: –18
	Calliper fat (%): –6.9
Fitness tests	Bleep test (level): gained over 2.5 levels
Maximum reps in	Push-ups: +29
one minute	½ sit-ups: +4
	Squats: +37
	Dips: +36
	Max pull-ups: +30
One rep maximum	Squats: +27.5
weight training (kg)	Bench press: +30
	Military press: +12.5
	Deadlifts: +20

THE NEW YOU CAN TAKE YOU ANYWHERE

Here I am (left photo) with two extra stone on me and not looking my best. On the right is me at the end of the 12-week programme. It’s amazing what 12 weeks can do.

Finally, the photos below are of me in preparation for and during a professional photograph shoot taken by one of the world’s leading men’s magazines. If I can do this, imagine what you can do.