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.”
👨🏼‍🍳 #Friyay Curry Night! 🥘 Try this CHICKEN SAAG & RICE recipe! 😍
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📝 INGREDIENTS (serves 4): .
150g basmati rice (dry weight)
500g boneless and skinless chicken thighs (or chicken breasts), cut into small chunks.
250g spinach (chopped)
1 onion (finely chopped)
2 garlic cloves (minced)
2 tbsp. of butter
2 tsp. of dried fenugreek
1 tsp. of fresh ginger (minced)
1 tbsp. of cumin
1 tbsp. of garam masala
½ tsp. of turmeric 
200ml of single cream
Dollop of sour cream (1 tbsp) 
Pinch of cayenne pepper 
Pinch of salt
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👨🏼‍🍳 DIRECTIONS:
1. Cook basmati rice accordingly to the instruction on the packaging. 
2. Add spinach and fenugreek to boiling water and cook for 2 minutes.
3. Drain well and squeeze as much liquid as possible, before chopping the spinach finely. 
4. Add butter to a pan and sauté the chicken until lightly browned.
5. Add onion, garlic and ginger and sauté with chicken on medium hear stirring until translucent. 
6. Add spinach, cumin, garam masala, turmeric, cayenne pepper, salt and cream. Cook 
uncovered for 15 minutes over medium heat. 
7. Add in the sour cream and mix well together. Bring to boil before removing from the heat. 
8. Serve with rice
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📲 NUTRITIONAL INFO (per serving) 
Calories: 477
Protein: 47g
Carbs: 47g
Fats: 18g
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Start your Transformation Today at www.LDNMuscle.com 📈
.
#ldnmuscle #ldnm #ldnmrecipes 
#food #health #healthyeating #nutrition #recipes #recipe #mealprep #foodporn #foodie #fatloss 
#weightloss #lean #surplus #deficit #cutting #bulking #cut #bulk #shredded #proteinbaking #baking 
#healthyfood #macros #macrocounting #IIFYM #prep
👨🏼‍🍳 #Friyay Curry Night! 🥘 Try this CHICKEN SAAG & RICE recipe! 😍 . 📝 INGREDIENTS (serves 4): . 150g basmati rice (dry weight) 500g boneless and skinless chicken thighs (or chicken breasts), cut into small chunks. 250g spinach (chopped) 1 onion (finely chopped) 2 garlic cloves (minced) 2 tbsp. of butter 2 tsp. of dried fenugreek 1 tsp. of fresh ginger (minced) 1 tbsp. of cumin 1 tbsp. of garam masala ½ tsp. of turmeric 200ml of single cream Dollop of sour cream (1 tbsp) Pinch of cayenne pepper Pinch of salt . 👨🏼‍🍳 DIRECTIONS: 1. Cook basmati rice accordingly to the instruction on the packaging. 2. Add spinach and fenugreek to boiling water and cook for 2 minutes. 3. Drain well and squeeze as much liquid as possible, before chopping the spinach finely. 4. Add butter to a pan and sauté the chicken until lightly browned. 5. Add onion, garlic and ginger and sauté with chicken on medium hear stirring until translucent. 6. Add spinach, cumin, garam masala, turmeric, cayenne pepper, salt and cream. Cook uncovered for 15 minutes over medium heat. 7. Add in the sour cream and mix well together. Bring to boil before removing from the heat. 8. Serve with rice . 📲 NUTRITIONAL INFO (per serving) Calories: 477 Protein: 47g Carbs: 47g Fats: 18g . Start your Transformation Today at www.LDNMuscle.com 📈 . #ldnmuscle #ldnm #ldnmrecipes #food #health #healthyeating #nutrition #recipes #recipe #mealprep #foodporn #foodie #fatloss #weightloss #lean #surplus #deficit #cutting #bulking #cut #bulk #shredded #proteinbaking #baking #healthyfood #macros #macrocounting #IIFYM #prep
#MeatFreeMonday EASY CHICKPEA CURRY RECIPE! 👨🏻‍🍳🍲🙌🏼 📝
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📝 INGREDIENTS (makes 4 servings):
• 100g basmati rice
• 2 medium onions
• 2 tablespoons of olive oil
• 2 garlic cloves
• ½ lime
• 1-2 tablespoons of curry paste (Tikka Masala curry paste works well too!)
• 375ml coconut milk (1 can)
• 400g chickpeas (2 cans), drained
• 1 tablespoon of soy sauce
• 2 medium tomatoes/handful cherry tomatoes (chopped)
• 50g peas
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👨🏼‍🍳 DIRECTIONS:
1.) Add the rice to 250ml water with a pinch of salt and bring to a boil. Keep an eye on the rice - when the water is boiling put a lid on it, reduce the heat to low and cook for another 8-10 mins (or as per packet instructions).
2.) While this is happening chop the onions, garlic and juice the lime.
3.) Put the oil and onions into a large pan and cook on a low-medium heat until the onions start to soften and turn clear (about 5 minutes). Add the garlic and chilli for a further 1 minute.
4.) Add 1 tbsp curry paste and the milk, stirring until the curry is dissolved. Add another pinch of salt. Taste test - if you’d like your curry a little stronger then add another tbsp.
5.) Throw in the chickpeas and soy sauce, and cook on a medium heat for around 5 minutes, bringing the curry to a boil. If it starts to burn, reduce heat immediately.
6.) Add the chopped tomatoes, chopped basil, lime juice, soy sauce and gently simmer the curry for another 2 minutes. Taste test again, and if desired add a second tbsp soy sauce. Give it another stir.
7.) The rice should be done by now too - fork it through to make it fluffy.
8.) Serve the curry with rice together
.
🕵️ NUTRITIONAL INFORMATION (per serving):
• Calories: 267
• Protein: 6g
• Carbs: 28g
• Fat: 13g

For more recipes, workouts & transformation stories hit the link in our bio now! 📲

#LDNMuscle #LDNM #Vegetarian #LDNMRecipes #LDNMeals #FoodPorn #Health #Healthy #HealthyFood #HealthyLifestyle #CleanEating #FlexibleDieting #weightloss #weightlossjourney #weightwatchers #bbgcommunity #leanin15 #90daysssgraduate #slimmingworld #fitness #fitfam #cuttingguide #bikiniguide #Vegan
#MeatFreeMonday EASY CHICKPEA CURRY RECIPE! 👨🏻‍🍳🍲🙌🏼 📝 . 📝 INGREDIENTS (makes 4 servings): • 100g basmati rice • 2 medium onions • 2 tablespoons of olive oil • 2 garlic cloves • ½ lime • 1-2 tablespoons of curry paste (Tikka Masala curry paste works well too!) • 375ml coconut milk (1 can) • 400g chickpeas (2 cans), drained • 1 tablespoon of soy sauce • 2 medium tomatoes/handful cherry tomatoes (chopped) • 50g peas . 👨🏼‍🍳 DIRECTIONS: 1.) Add the rice to 250ml water with a pinch of salt and bring to a boil. Keep an eye on the rice - when the water is boiling put a lid on it, reduce the heat to low and cook for another 8-10 mins (or as per packet instructions). 2.) While this is happening chop the onions, garlic and juice the lime. 3.) Put the oil and onions into a large pan and cook on a low-medium heat until the onions start to soften and turn clear (about 5 minutes). Add the garlic and chilli for a further 1 minute. 4.) Add 1 tbsp curry paste and the milk, stirring until the curry is dissolved. Add another pinch of salt. Taste test - if you’d like your curry a little stronger then add another tbsp. 5.) Throw in the chickpeas and soy sauce, and cook on a medium heat for around 5 minutes, bringing the curry to a boil. If it starts to burn, reduce heat immediately. 6.) Add the chopped tomatoes, chopped basil, lime juice, soy sauce and gently simmer the curry for another 2 minutes. Taste test again, and if desired add a second tbsp soy sauce. Give it another stir. 7.) The rice should be done by now too - fork it through to make it fluffy. 8.) Serve the curry with rice together . 🕵️ NUTRITIONAL INFORMATION (per serving): • Calories: 267 • Protein: 6g • Carbs: 28g • Fat: 13g For more recipes, workouts & transformation stories hit the link in our bio now! 📲 #LDNMuscle #LDNM #Vegetarian #LDNMRecipes #LDNMeals #FoodPorn #Health #Healthy #HealthyFood #HealthyLifestyle #CleanEating #FlexibleDieting #weightloss #weightlossjourney #weightwatchers #bbgcommunity #leanin15 #90daysssgraduate #slimmingworld #fitness #fitfam #cuttingguide #bikiniguide #Vegan
🌯 HALLOUMI & CHICKEN WRAPS 🌯 Perfect for an exciting family lunch & entertaining alike! 😁
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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 🌯 Perfect for an exciting family lunch & entertaining alike! 😁 . 📝 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