BULKING BIBLE 2019

Bulking Guide

  Build Lean Muscle Fast – with our unrivalled Bulking Bible.
  Featuring a fully comprehensive 20-week diet & training plan specifically designed to build muscle, strength and power fast…
  All new interactive online platform; featuring exercise video demos for each exercise and workout, and an inbuilt exclusive LDNM Spotify workout playlist.
  NEW & exclusive live digital workout tracker, that can be saved & edited during your workout.
  NEW & exclusive printable workout log, to keep a track on your training.
  Beginner, intermediate and advanced diet and training options, and suitable for shift workers too.
  Vegetarian and vegan-friendly.
  Designed specifically to work around busy work, family and social lives.
  Unrivalled 24/7 personal support & motivation.

Bulking Guide

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Training

  15 weeks of workouts optimized to shred fat & build muscle.
  Beginner, intermediate and advanced options.
  Full video demonstrations of technique, photos, and comprehensive guidance.
  Gym & home training options.
  Epic Workout playlists to power you through your workouts.

Nutrition

  Beginner, intermediate and advanced options – to suit your preference.
  Choose from a whole variety of tasty and easy to make recipes.
  Vegetarian and vegan-friendly.
  No foods or drinks are banned – a plan you can actually enjoy!.
  Suitable for shift workers.

 

Lifestyle

  We have specifically designed the guide to work around YOUR lifestyle.
  Alcohol isn’t banned, nor are any foods.
  We show you how to get amazing results around work, family, social lives and hobbies to achieve the right balance.

 

Support

  Unrivalled, round-the-clock, personal, professional support and motivation from #TeamLDNM (James, Tom, Max & Lloyd.)
  You will never feel alone or lack motivation with us guys supporting you throughout your transformation.

 

RESULTS

Team ldnm

James Exton
Co-Founder

“I’m aspirational, focused and driven. Everything I do, I do with passion.”
Tom Exton

Tom Exton
Co-Founder

“I’m passionate, motivated and determined. No matter what I do, I give it 100%.”
Max Bridger

Max Bridger
Co-Founder

“I’m all about balance. Healthy lifestyle; strong body, resilient mind & overall sustainable health for all.”
A meal worth having a scrap down the pasta aisle for! 😅👊🏼 😍 Our CHICKEN & CHORIZO PASTA BAKE to be precise! 😍
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📝 INGREDIENTS (serves 6):
• 1 red pepper
• 400g dried penne pasta
• 1 tbsp. olive oil
• 1 onion (peeled and chopped)
• 100g chorizo (sliced)
• 2 cloves garlic (minced)
• 2 chicken breasts
• 1 tbsp. tomato puree
• 400g chopped tomatoes
• 100g spinach
• 1 tsp dried thyme – or 3 stalks of fresh thyme
• 1 tsp dried chilli flakes
• 150g mozzarella
• 2 tbsp. finely grated parmesan cheese
• Ground black pepper to taste
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👨🏼‍🍳 DIRECTIONS:
1.) Heat a large pan of water for the pasta, and cook the penne as per the pack instructions.
2.) In a large frying pan/skillet, heat the oil and add in the onion and red pepper. Cook on a medium heat, stirring occasionally, for 2-3 minutes until the vegetables start to soften. Add in the chorizo and chicken, and cook for a further 4-5 minutes. Now stir in the garlic, spinach and tomato puree, cook for 1 minute, then stir in the canned tomatoes, thyme, dried chilli flakes and sugar. Bring it to a gentle bubble and allow to simmer for 10 minutes.
3.) Drain the pasta, once cooked, and pour the drained pasta into the arrabiata sauce. Stir together until the pasta is completely coated in the sauce. Stir in the mozzarella, heat for a further minute and then turn off the heat.
4.) Sprinkle with a little parmesan, freshly ground black pepper. Serve straight from the pan.
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🤓 NUTRITIONAL INFO (per Serving):
• Calories: 425
• Protein: 28g
• Carbs: 45g
• Fats: 15g
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Transform your Physique Now at www.LDNMuscle.com 📈
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#LDNM #LDNMuscle #LDNMRecipes #FoodPorn #Fitness #Cooking #HealthyFood #HighProtein #FoodPrep
A meal worth having a scrap down the pasta aisle for! 😅👊🏼 😍 Our CHICKEN & CHORIZO PASTA BAKE to be precise! 😍 . 📝 INGREDIENTS (serves 6): • 1 red pepper • 400g dried penne pasta • 1 tbsp. olive oil • 1 onion (peeled and chopped) • 100g chorizo (sliced) • 2 cloves garlic (minced) • 2 chicken breasts • 1 tbsp. tomato puree • 400g chopped tomatoes • 100g spinach • 1 tsp dried thyme – or 3 stalks of fresh thyme • 1 tsp dried chilli flakes • 150g mozzarella • 2 tbsp. finely grated parmesan cheese • Ground black pepper to taste . 👨🏼‍🍳 DIRECTIONS: 1.) Heat a large pan of water for the pasta, and cook the penne as per the pack instructions. 2.) In a large frying pan/skillet, heat the oil and add in the onion and red pepper. Cook on a medium heat, stirring occasionally, for 2-3 minutes until the vegetables start to soften. Add in the chorizo and chicken, and cook for a further 4-5 minutes. Now stir in the garlic, spinach and tomato puree, cook for 1 minute, then stir in the canned tomatoes, thyme, dried chilli flakes and sugar. Bring it to a gentle bubble and allow to simmer for 10 minutes. 3.) Drain the pasta, once cooked, and pour the drained pasta into the arrabiata sauce. Stir together until the pasta is completely coated in the sauce. Stir in the mozzarella, heat for a further minute and then turn off the heat. 4.) Sprinkle with a little parmesan, freshly ground black pepper. Serve straight from the pan. . 🤓 NUTRITIONAL INFO (per Serving): • Calories: 425 • Protein: 28g • Carbs: 45g • Fats: 15g . Transform your Physique Now at www.LDNMuscle.com 📈 . #LDNM #LDNMuscle #LDNMRecipes #FoodPorn #Fitness #Cooking #HealthyFood #HighProtein #FoodPrep
Saturday night #Fakeaway with our 🇸🇬 SINGAPORE NOODLES! 🍜 Give this a try & be sure to let us know your feedback! 😁
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🤓 INGREDIENTS (makes 4 servings):
200g rice noodles
1 red onion (sliced)
2 cloves of garlic (finely chopped)
½ small green or white cabbage (shredded)
1 tbsp. of olive oil
1 tsp. of curry powder
150g of lean (5% fat) minced beef
150g frozen cooked and peeled prawns
1 tbsp. sweet chilli sauce
1 red pepper (sliced)
200g of frozen peas
2 large eggs
To serve (optional):
1 lime
Low-salt soy sauce
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👨🏼‍🍳 DIRECTIONS:
Cook the noodles according to the packet instructions, then drain.
Place the pan back on a high heat with 1 tbsp of olive oil. Add the onions and garlic, and fry for 5 mins, or until softened.
Add the curry powder and beef, breaking it up with a wooden spoon as you go, and fry for 3 mins, or until golden, gnarly and cooked through.
Throw in the prawns, add the chilli sauce, then toss and cook for another 3-4 mins, or until sticky. Add the noodles, cabbage, red pepper and peas, and toss again.
Push everything to one side of the pan and crack the eggs into the gap. Stir them around so they start to scramble and cook. Once almost cook, mix the scrambles eggs with the ingredients.
Finely grate in the lime zest and squeeze over the juice, then toss everything together. Taste and season to perfection with 1-2 tbsp of soy sauce and an extra dusting of curry powder to taste.
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🕵🏻‍♂️ NUTRITIONAL INFO (per serving):
Calories: 445
Protein: 25g
Carbs: 60g
Fats: 8g

Transform your physique with THE BEST at www.LDNMuscle.com 📈✌🏼
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#LDNMuscle #LDNM #LDNMRecipe #AsianFood #Singapore #Noodles
Saturday night #Fakeaway with our 🇸🇬 SINGAPORE NOODLES! 🍜 Give this a try & be sure to let us know your feedback! 😁 . 🤓 INGREDIENTS (makes 4 servings): 200g rice noodles 1 red onion (sliced) 2 cloves of garlic (finely chopped) ½ small green or white cabbage (shredded) 1 tbsp. of olive oil 1 tsp. of curry powder 150g of lean (5% fat) minced beef 150g frozen cooked and peeled prawns 1 tbsp. sweet chilli sauce 1 red pepper (sliced) 200g of frozen peas 2 large eggs To serve (optional): 1 lime Low-salt soy sauce . 👨🏼‍🍳 DIRECTIONS: Cook the noodles according to the packet instructions, then drain. Place the pan back on a high heat with 1 tbsp of olive oil. Add the onions and garlic, and fry for 5 mins, or until softened. Add the curry powder and beef, breaking it up with a wooden spoon as you go, and fry for 3 mins, or until golden, gnarly and cooked through. Throw in the prawns, add the chilli sauce, then toss and cook for another 3-4 mins, or until sticky. Add the noodles, cabbage, red pepper and peas, and toss again. Push everything to one side of the pan and crack the eggs into the gap. Stir them around so they start to scramble and cook. Once almost cook, mix the scrambles eggs with the ingredients. Finely grate in the lime zest and squeeze over the juice, then toss everything together. Taste and season to perfection with 1-2 tbsp of soy sauce and an extra dusting of curry powder to taste. . 🕵🏻‍♂️ NUTRITIONAL INFO (per serving): Calories: 445 Protein: 25g Carbs: 60g Fats: 8g Transform your physique with THE BEST at www.LDNMuscle.com 📈✌🏼 . #LDNMuscle #LDNM #LDNMRecipe #AsianFood #Singapore #Noodles
🌯 HALLOUMI & CHICKEN WRAPS 🌯
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📝 INGREDIENTS (makes 4 servings):
500g chicken breasts
3 tbsp. of vinaigrette dressing
4 tbsp. of hummus 
2 handfuls of romaine lettuce (chopped)
2 medium tomatoes (chopped)
4 thick slices of halloumi (approx. 100g)
4 tortilla wraps
1 tsp. of oregano
1 tbsp. of olive oil
Salt and freshly ground black pepper
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👨🏼‍🍳 DIRECTIONS:
1.	Preheat a grilled over medium-high heat to 425 degrees. Pound chicken to an even thickness using the flat side of a meat mallet. 
2.	Brush chicken breasts lightly with about 1 tbsp. of olive oil, and then season with salt and pepper. 
3.	Grill the chicken; rotating once halfway through, and cooking for about 6 - 8 minutes on medium heat. 
4.	Transfer the chicken to a plate, then cover with foil, and let it rest for 10 minutes. Then dice into cubes. 
5.	In the meantime sprinkle both sides of the halloumi with the oregano, and then grill on both sides until golden. 
6.	Transfer your chicken to a mixing bowl, and then pour the vinaigrette over chicken and toss to evenly coat.
7.	To assemble wraps spread about 3 tbsp. of hummus over each tortilla, top with chicken, lettuce, tomatoes and halloumi and then wrap your tortillas.
8.	Serve with fresh salad and more halloumi if you like (optional)

NUTRITIONAL INFO (per serving):
Calories: 500
Protein: 39g
Carbs: 22g
Fats: 27g

Transform Now at www.LDNMuscle.com 📈

#LDNMuscle #LDNM #LDNMRecipes #Fitness #CleanEating #HealthyFood #CuttingGuide #BikiniGuide #BulkingBible
🌯 HALLOUMI & CHICKEN WRAPS 🌯 . 📝 INGREDIENTS (makes 4 servings): 500g chicken breasts 3 tbsp. of vinaigrette dressing 4 tbsp. of hummus 2 handfuls of romaine lettuce (chopped) 2 medium tomatoes (chopped) 4 thick slices of halloumi (approx. 100g) 4 tortilla wraps 1 tsp. of oregano 1 tbsp. of olive oil Salt and freshly ground black pepper . 👨🏼‍🍳 DIRECTIONS: 1. Preheat a grilled over medium-high heat to 425 degrees. Pound chicken to an even thickness using the flat side of a meat mallet. 2. Brush chicken breasts lightly with about 1 tbsp. of olive oil, and then season with salt and pepper. 3. Grill the chicken; rotating once halfway through, and cooking for about 6 - 8 minutes on medium heat. 4. Transfer the chicken to a plate, then cover with foil, and let it rest for 10 minutes. Then dice into cubes. 5. In the meantime sprinkle both sides of the halloumi with the oregano, and then grill on both sides until golden. 6. Transfer your chicken to a mixing bowl, and then pour the vinaigrette over chicken and toss to evenly coat. 7. To assemble wraps spread about 3 tbsp. of hummus over each tortilla, top with chicken, lettuce, tomatoes and halloumi and then wrap your tortillas. 8. Serve with fresh salad and more halloumi if you like (optional) NUTRITIONAL INFO (per serving): Calories: 500 Protein: 39g Carbs: 22g Fats: 27g Transform Now at www.LDNMuscle.com 📈 #LDNMuscle #LDNM #LDNMRecipes #Fitness #CleanEating #HealthyFood #CuttingGuide #BikiniGuide #BulkingBible