Food and Fitness exclusive

Complete muscle building guide


This Food & Fitness exclusive Muscle Building Guide is a complete workout plan for building serious muscle mass. It includes:

  • full 10-day workout plan including an overview of every exercise per training day
  • nutrition plan consisting of 4 meals and 2 snacks per day
  • fitness supplement plan
  • explanation of the anatomy of each muscle group

Get ready to grow!

workout building muscle mass

Workout plan

The aim of this workout plan is to develop muscle mass. The complete workout schedule consists of 10 days: 8 training days and 2 rest days.

 

The muscles groups and specific focus areas that you target are explained per training day. This includes an overview of the exercises that you have to perform.

 

After day 10 you can start with day 1 again. You can repeat this workout cycle a maximum of 5 times (50 days in total). After 5 cycles it loses its effect and you have to switch workout routines.

 

The nutrition plan and supplement plan will support your exercise efforts and enhance results.

 

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Nutrition plan

The products included in the nutrition plan provide your body with the right nutrients that it needs to recover from heavy exercises and to develop muscle mass. It tells you exactly what you have to eat and when to eat it. Each day consists of 4 meals and 2 healthy snacks.

 

Firstly, breakfast includes products that give you energy so you are ready to start your day. Secondly, post-workout meals contain large amounts of protein and carbs. Thirdly, dinner will be lean and contain protein-rich products. And lastly, the snacks that you eat in between meals will satisfy your appetite without being unhealthy.

 

Your diet on training days will contain products rich in protein, carbs (fibers), vitamins, minerals, and unsaturated fats. On rest days your protein intake will increase and carbs and unsaturated fats intake will decrease. In general, this nutrition plan is low in sugar, salt and saturated fats. 

 

Fitness supplement plan

The supplement plan explains which fitness supplements you can take and when you have to take them for maximum result. These are protein powder, pre-workout, amino acids and creatine.

 

 

It’s important to state that this guide only gives examples and an indication about when to take in each supplement. For the exact usage, please follow the instructions on the product itself.

 

Anatomy

Before you start with this workout plan, it’s important to know which muscle groups you train and which focus areas per muscle group there actually are.

 

There are 7 different muscle groups in the human body. The 3 big muscle groups are:

  • Legs
  • Chest
  • Back

And 3 small muscle groups:

  • Biceps
  • Triceps
  • Shoulders
  • Abdominals (abs)

Each muscle group consists of a set of smaller muscles that can be isolated via specific exercises. 

 

Legs

Your upper leg consists of 5 muscles that you can isolate: at the front is your quadriceps. At the inside of your quadriceps is the vastus medialis which can be targeted via adductor exercises and at the outside of your quadriceps is the vastus lateralis which can be targeted via abductor exercises.

 

At the back of your upper leg is the hamstring (semitendinosus) located. And the fifth muscle is your gluteal muscles; the buttocks.

 


Chest

The chest muscle (pectoralis major) consists of 3 muscle areas you can isolate: the upper part (clavicularis), the central part (sternocostalis) and the lower part (abdominalis).

 

The position in which you perform a chest exercise determines which part of the chest you isolate. If you are in a horizontal (flat) position, you focus on the central part of the chest muscle. If you are in an incline position (head higher than your feet) you focus on the upper part of the chest muscle. And if you are in a decline position (head lower than your feet), you focus on the lower part of the chest muscle.

 

Besides the 3 muscles mentioned above, it’s also possible to isolate the inside of your chest muscle. This can be seen as the fourth area of the chest muscle that you can train. This part of the chest is isolated via fly exercises.

 

Back

The upper back consists of 3 large muscles: the trapezius (upper part), the latissimus dorsi (side) and the rhomboidus that is located in the middle next to the spine.

 

The muscle in the lower back, the quadratus lumborum, is located on either side of the spine in the lower back region.

 

Biceps

The biceps (biceps brachii) is the two-headed upper arm muscle. The bicep can be divided into two different parts which you can both isolate during your workout: the ‘head’ of the bicep at the top near the shoulder joint and the ‘central’ muscle that covers the majority of the upper arm.

 

The central muscle is targeted via ‘normal’ bicep curls and the head of the muscle is targeted via hammer curls. 

 

Triceps

The tricpes (triceps brachii) is a three-headed muscle. The biggest muscle is the long head muscle that starts at the shoulder blade and attaches to the ulna. The smaller lateral head muscle is located at the outside of the upper arm. 

 

Shoulders

The biggest shoulder muscle is the deltoid muscle. The deltoid defines the shape and size of your shoulders. It attaches between the shoulder blade and the upper arm.

 

There are 3 different areas you can isolate in the shoulder muscle: the top part of the deltoid, the front and the side. The top part is isolated via press exercises, the front and side part via dumbbell raises.

 

Abs

There are 3 different parts that can be distinguished within the entire abdominal structure.

 

At the front of the abdomen is the rectus abdominus. There are 3 muscles on each side and it extends the entire length of the anterior abdominal wall.

 

Beneath the rectus abdominus are the 2 lower abdominals, the musculus pyramidalis

 

At each side of the body, above the hip joint, are the musculus obliquus located. They are part of the entire external oblique muscle structure that is situated on the lateral and anterior parts of the abdomen. Each side consists of 5 different horizontal muscles that increase in size from above downward. 

 

Before you start:

  • If you are suffering from any type of injury then don’t perform this workout plan.
  • If you have a heart condition then don’t perform this workout plan.
  • If you experience pain or discomfort either during or after the workout, stop and consult an expert.
  • If you are allergic to any of the products listed in the nutrition plan or any of the supplements then don’t eat/take these in.
  • This workout plan is for experienced athletes that are familiar with exercising. If you are a beginner don’t perform this workout plan.

DAY 1

Nutrition

  • Breakfast: 4 scrambled eggs with whole grain toast and low fat yoghurt with nuts and red fruit
  • Morning snack: apple
  • Lunch: tuna salad with lettuce, cucumber and 1 tablespoon of Greek yoghurt
  • Post-workout meal: 2 chicken breasts with broccoli
  • Dinner: sweet potatoes, red meat and a mixed salad (lettuce, avocado, tomatoes and lentils)
  • Evening snack: dark chocolate (> 54% cacao) 

Supplements

  • Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet
  • Before your workout (optional): pre-workout
  • During your workout: amino acids
  • After your workout: protein shake (2 scoops)

Workout

Muscle groups: chest (middle and inner part), triceps (lateral muscle) and abs (front and lower abs)

 

Chest

chest workout

Triceps

triceps workout

Abs

ab abs workout

DAY 2

Nutrition

  • Breakfast: 2 whole grain toast with peanut butter and an apple
  • Morning snack: Greek yoghurt with kiwi and walnuts
  • Lunch: chicken salad with lettuce, 1 avocado and 2 hardboiled eggs
  • Post-workout meal: chicken with green vegetables (snow beans, broccoli and spinach)
  • Dinner: brown rice with tuna, mango, cucumber, lentils and carrot
  • Evening snack: vegetables with low fat yoghurt-dill dip

Supplements

  • Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet
  • Before your workout (optional): pre-workout
  • During your workout: amino acids
  • After your workout: protein shake (2 scoops)

Workout

Muscle groups: back (upper back and side muscles) and shoulders (top, front and side part)

 

Back

back workout

Shoulders

shoulder workout

DAY 3

Nutrition

  • Breakfast: 2 chicken breasts with spinach
  • Morning snack: yoghurt with dark chocolate and banana
  • Lunch: 4 egg omelette with cherry tomatoes
  • Post-workout meal: brown rice with chicken, mango, white cabbage and spring onion
  • Dinner: grilled salmon with potatoes and green asparagus
  • Evening snack: cashew nuts

Supplements

  • Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet
  • Before your workout (optional): pre-workout
  • During your workout: amino acids
  • After your workout: protein shake (2 scoops)

Workout

Muscle groups: legs (upper legs) and biceps (central muscle)

 

Legs

leg workout

Biceps

biceps workout

DAY 4

Nutrition & Supplements

  • Breakfast: 6 scrambled eggs, green tea, protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet
  • Morning snack: 4 rice crackers with peanut butter
  • Lunch: chicken and avocado salad and protein shake (2 scoops)
  • Afternoon snack: yoghurt with blackberries and almonds
  • Dinner: tuna with pumpkin, tomatoes, arugula, black olives and celery
  • Evening snack: banana, protein shake (2 scoops) and creatine (1 scoop)

Workout

Rest day


DAY 5

Nutrition

  • Breakfast: 2 whole grain wraps with tuna and spinach
  • Morning snack: 2 grapefruits
  • Lunch: 3 boiled eggs on whole grain toast and low fat mayo
  • Post-workout meal: chicken & pasta salad with tomatoes and lentils
  • Dinner: chili with kidney beans and black beans, vegetarian minced meat, corn, bell pepper, onion and brown rice
  • Evening snack: dark chocolate

Supplements

  • Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet
  • Before your workout (optional): pre-workout
  • During your workout: amino acids
  • After your workout: protein shake (2 scoops) 

Workout

Muscle groups: back (lower back) and shoulders (top part)

 

Back

back workout

Shoulders

shoulder workout

DAY 6

Nutrition

  • Breakfast: 4 scrambled eggs with mushrooms, onion and spinach
  • Morning snack: almonds
  • Lunch: salmon wraps
  • Post-workout meal: kidney bean salad with brown rice, lettuce, corn and bell peppers
  • Dinner: couscous with chicken, potatoes and vegetables
  • Evening snack: piece of fruit

 

Supplements

  • Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet
  • Before your workout (optional): pre-workout
  • During your workout: amino acids
  • After your workout: protein shake (2 scoops) 

Workout

Muscle groups: chest (upper part) and triceps (long head muscle)

 

Chest

chest workout

Triceps

triceps workout

DAY 7

Nutrition

  • Breakfast: yoghurt with walnuts and banana
  • Morning snack: carrots
  • Lunch: falafel wraps with green vegetables
  • Post-workout meal: tuna pasta with olives, red onion, cherry tomatoes and dill
  • Dinner: chicken with broccoli and sweet potatoes
  • Evening snack: rice crackers with peanut butter

 

Supplements

  • Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet
  • Before your workout (optional): pre-workout
  • During your workout: amino acids
  • After your workout: protein shake (2 scoops) 

Workout

Muscle groups: legs (upper and lower legs), biceps (head muscle) and abs (front and side abs)

 

Legs

leg workout

Biceps

day 7 biceps

Abs

ab abs workout

DAY 8

Nutrition & supplements

  • Breakfast: 4 scrambled eggs with mushrooms and spinach, protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet
  • Morning snack: banana
  • Lunch: cottage cheese salad with avocado, lettuce and salmon and protein shake (2 scoops)
  • Post-workout meal: pasta carbonara (pancetta, parmesan and eggs)
  • Dinner: trout with green beans and sweet potato
  • Evening snack: mixed nuts and protein shake (2 scoops) and creatine (1 scoop)

 

Workout

Rest day


DAY 9

Nutrition

  • Breakfast: oatmeal with raspberries
  • Morning snack: rice crackers with peanut butter
  • Lunch: protein pancakes with blueberries, honey and bacon
  • Post-workout meal: whole grain toast with boiled eggs
  • Dinner: chicken and bacon pasta
  • Evening snack: white meat roll

Supplements

  • Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet
  • Before your workout (optional): pre-workout
  • During your workout: amino acids
  • After your workout: protein shake (2 scoops)

Workout

Muscle groups: back (upper back, lower back and side muscles)shoulders (front and side muscles) and triceps (lateral and head muscles)

 

Back

back workout

Shoulders

shoulders workout

Triceps

triceps workout

DAY 10

Nutrition

  • Breakfast: yoghurt with pineapple and pumpkin seeds
  • Morning snack: celery sticks with low-fat yoghurt dip
  • Lunch: 2 chicken breasts with couscous, avocado and cucumber salad
  • Post-workout meal: whole grain wrap with kidney beans, mango and spinach
  • Dinner: salmon with sweet potato and asparagus
  • Evening snack: handful mixed nuts

Supplements

  • Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet
  • Before your workout (optional): pre-workout
  • During your workout: amino acids
  • After your workout: protein shake (2 scoops)

Workout

Muscle groups: legs (quadriceps and lower legs), chest (lower part), biceps (central and head muscle) and abs (front, lower and side abs)

 

Legs

leg workout

Chest

chest workout

Biceps

bicep workout

Abs

ab workout