efbafFollow this meal planner for a month to tip the scales in favour of more muscle

To fuel your muscle growth, you need to drastically increase your calorie intake – something we suspect you’ve long waited to hear.

Obviously you can’t feed muscle-building nutrients only into your arms, but by ensuring you’ve got the right food you’ll be supporting your limb-focused efforts. You need to eat enough protein, carbohydrates and fats to fill your body with a wealth of nutrients.


“The aim is to put your body into an ‘anabolic state’. This is where it becomes perfectly primed to build more muscle everywhere.” Says Sam Jones, sports scientist and nutritional advisor to elite athletes. If you are following the workouts in this PT+special, most of that growth will be going on in your arms.

Follow this plan, devised by Jones, and drink a whey protein shake 45 minutes before training, plus another one directly afterwards. Your arms will get all the nutrients they need to grow, and you’ll be supporting the rest of your body in its efforts to become ever stronger.

MONDAY

BREAKFAST
3-egg omlette (1 whole egg, 2 whites) with:
. Tomato
. Cheese
. Red pepper
. 2 lean rashers of bacon
. 2 slices of rye bread toast

SNACK
. Cottage cheese
. 2 slices of rye bread

LUNCH
. Bolognese sauce with mixed vegetables
. 75g spaghetti

SNACK
. 1 chopped apple
. Handful of mixed seeds in natural yogurt

DINNER
. 2 grilled chicken breasts
. 1 large sweet potato
. Mixed steamed vegetables drizzled with olive oil

WHY? Unless you’re already a behemoth, today’s meals should come as a shock to your system, thanks to the massive hike in calories. “You may feel that you’re not hungry by the time you’re due for your next feed, but you should try to force it in, because eating extra food will give you the calorie kick you need to trigger the muscle-growth process,” says Jones. Enjoy the guilt-free gorging.

TUESDAY

BREAKFAST
Porridge made with 100g rolled oats and ½ pint semi-skimmed milk. Then add:
. Blueberries
. Raspberries
. Banana

SNACK
. 2 slices of rye bread with peanut butter
.1 mango

LUNCH
. 2 handfuls of spinach
. 2 handfuls of lettuce
. 2 grated carrots
. 1 avocado
. 2 sliced eggs
. Balsamic and olive oil

SNACK
. 1 packet of beef jerky
. 1 orange
. 1 apple

DINNER
. 2 grilled fish fillets
.  75g brown rice, cooked
. Mixed steamed vegetables

WHY? Bulking diets sometimes maximise calorie intake by piling on extra carbohydrate. This will lead to gains, but often around your gut. “Today’s plan is dense in micro-nutrients, not starches; so every scrap will be valuable to both your health and brawn,” explains Jones. So make sure you keep on curling that fork.

WEDNESDAY

BREAKFAST
Bowl of muesli, with:
. Tablespoon Greek Yoghurt
. Honey
. Blueberries
. Strawberries
. Banana

SNACK
. 50g macadamia nuts
. 40g mixed dried fruit

LUNCH
2 rye bread sandwiches with:
. 1 tin of tuna, light mayo, mixed salad
. 1 apple

SNACK
. Carrots
. Cucumber
. Red pepper
. Hummus to dip

DINNER
2 chicken breast fajitas with:
. Red pepper
. Chilli
. Mushrooms
. Onions
. Avocado
. Sour cream
. Mixed salad
. 40g grated cheese

WHY? It’s important to keep eating large amounts. “Big arms require as much effort in the kitchen as they do in the gym,” says Jones. “So plan to spend at least 30 minutes a day preparing your meals.” Put it in your diary if you have to.

THURSDAY

BREAKFAST
. Scrambled eggs (1 whole egg, 2 whites)
. 2 grilled tomatoes
. Fried mushrooms
. 1 wholemeal bagel
. 1 glass of orange juice

SNACK
. 1 wholemeal bagel
. 40g shelled walnuts
. 1 apple

LUNCH
. 1 large jacket potato
. 200g baked beans
. Sliced sausage
. 40g grated cheese
. Chilli sauce

SNACK
Pot of Greek yoghurt with:
. Handful of muesli
. Banana
. Blueberries
. Strawberries

DINNER
. 250g fillet steak
. Couscous
. 1 large Greek salad

WHY? This will give you extra energy to use in the gym. “ You should eat 4g of carbs per kg of bodyweight – 320g of carbs for the average 80kg man,” says Jones. “Today you get your first fast-digesting carbs in the form of potato. Eat the skin to maximise vitamin and mineral intake-your arms will need it for recovery.”

FRIDAY

BREAKFAST
Smoothie. Blend the following ingredients:
. 50g oats
. 2 scoops of whey protein
. 1 mango
. 1 banana
. 50ml yoghurt
. 100ml apple juice

SNACK
. 2 slices of rye toast with mashed avocado and tuna
. 1 apple

LUNCH
. 1 chicken breast
. Mixed steamed vegetables
. Tomato and onion sauce
. 75g brown rice, cooked

SNACK
. 30g Brazil nuts
. 4og dried apricots

DINNER
. 2 fish fillets
. Mixed stir-fry vegetables
. 80g soba noodles

WHY? You’ll start your day with a massive fix of vitamins from the smoothie. “You’ll get protein from four different sources,” says Jones. “This provides your muscles with the ideal balance of amino acids for growth.” Plus it tastes so good you won’t need any encouragement to keep feeding, no matter how much your arms ache.

SATURDAY

BREAKFAST
. Scrambled eggs (1 whole egg, two whites)
. Pre-cooked diced potatoes
. Spring Onions
. Red pepper
. 200ml glass of fruit juice

SNACK
. Fruit salad
. Plain yoghurt
. 40g mixed nuts

LUNCH
. 2 turkey sandwiches on rye
. Mixed salad
. 1 apple

SNACK
. 10 celery sticks dipped in peanut butter

DINNER
. Thai green curry with prawns
. 75g brown rice, cooked

WHY? The extra calories and nutrients you’ve consumed in the week will be feeding your arms with all the muscle-building essentials they need. “The Thai curry contains coconut milk, which is high in healthy fats and it’s a protein source that will help you recover from workouts,” says Jones. “If you feel like you lack comph, then increase serving sizes by a quarter for extra energy.” Just make sure this hike in calories is matched by a hike in training effort.

SUNDAY

BREAKFAST
Porridge made with 10g rolled oats and ½ pint semi-skimmed milk. Then add:
. Banana
. Cinnamon
. Apple

SNACK
. 40g pecan nuts
. 1 orange

LUNCH
. 1 chicken breast
. Mixed steamed vegetables
. A drizzle of olive oil
. 1 sweet potato

SNACK
. Smoked salmon
. Cream cheese
. Wholemeal bagel
. 1 apple

DINNER
. 200g lean pork cutlets
. Mixed steamed vegetables
. A drizzle of olive oil
. 4-5 biled baby potatoes

WHY? Step on the scales today and you’ll be pleasantly surprised by the extra digits. “Be sure to trim the fat off the pork because these are excess calories that won’t finance your arm-building pursuits,” says Jones. “The rest of the meals are rich in antioxidants and omega-3s to aid full recovery, so that you can start next week’s training fresh and ready to curl.”