THE BULKING BIBLE 2019

  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.

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One payment of £29 followed by 3 monthly payments of £20.

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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
Co-Founder

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

Max Bridger
Co-Founder

“I’m all about balance. Healthy lifestyle; strong body, resilient mind & overall sustainable health for all.”
#MeatFreeMonday Vegan Pizza Recipe 🍕💪🏼 Tag a #vegan! 👋🏼📲
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📝 INGREDIENTS:
Vegan Pizza Topping:
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• ¼ tsp ground mustard
• Pinch of salt & black pepper
• 1/4 tsp cardamom
• ¼ tsp cayenne
• 1 pre-made pizza dough (or see the recipe below)
• 1 can chickpeas washed and drained
• 2 tbsp. passata
• 2 garlic cloves (minced)
• 1 tsp olive oil
• 1 sliced onion
• 1 tsp pesto
• Handful of rocket salad
Vegan Pizza Dough:
• 1 tsp active yeast
• 125 ml warm water
• 1 tbsp flour
• 150g white or a combination of white and whole wheat flour
• Pinch of salt
• 1 tsp olive oil
• 1 tsp dried oregano or other herbs
• 1 tsp garlic (minced)
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👨🏼‍🍳 DIRECTIONS:
Vegan Pizza Dough:
1.) In a bowl, mix warm water, yeast and 1 tbsp flour. Let it sit for a few minutes to activate.
2.) Add the flour, salt, herbs and garlic and olive oil and mix in. Add another 3 tbsp flour and mix in. Get your hands in there to mix and knead for a few seconds into a soft slightly sticky dough. (Add another tbsp flour if needed). Gather the dough into a ball and let it sit for 15 minutes in a warm place.
3.) Add 1/2 tsp oil over the dough and spread with your hands. Gather the dough into a ball and place on parchment lined sheet.
4.) Use a bit of flour to spread the dough into a 13 to 14 inch size oval. Spread it depending on how thick or thin you want the crust to be. Keep the edges thicker than the center.
Creating your Vegan Pizza:
1.) Mix all the spices really well.
Drain the chickpeas and transfer to a bowl. Add garlic, onion, salt and olive oil to the chickpeas and toss well to coat. Set aside.
2.) Preheat the oven to 425 degrees F / 220ºc. Shape the pizza crust. Spread the crust to about 14 inch size to make a thin crust large pizza. Brush with passata and olive oil. Spread the spices mix and chickpeas mix.
3.) Place sliced onions on top. Drizzle some of the pesto. 4.) Bake for 18 minutes/180C.
5.) Garnish with rocket salad. Drizzle some pesto, slice and serve.
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🕵🏻‍♂NUTRITION (per Vegan Pizza):
• Kcals: 950
• Protein: 40g
• Fats: 20g
• Carbs: 160g
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Start your Transformation Today at www.LDNMuscle.com 📈🙌🏼
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#LDNMuscle #LDNM #LDNMRecipes #Fitness
#MeatFreeMonday Vegan Pizza Recipe 🍕💪🏼 Tag a #vegan! 👋🏼📲 . 📝 INGREDIENTS: Vegan Pizza Topping: • 1 tsp smoked paprika • 1/2 tsp ground cumin • ¼ tsp ground mustard • Pinch of salt & black pepper • 1/4 tsp cardamom • ¼ tsp cayenne • 1 pre-made pizza dough (or see the recipe below) • 1 can chickpeas washed and drained • 2 tbsp. passata • 2 garlic cloves (minced) • 1 tsp olive oil • 1 sliced onion • 1 tsp pesto • Handful of rocket salad Vegan Pizza Dough: • 1 tsp active yeast • 125 ml warm water • 1 tbsp flour • 150g white or a combination of white and whole wheat flour • Pinch of salt • 1 tsp olive oil • 1 tsp dried oregano or other herbs • 1 tsp garlic (minced) . 👨🏼‍🍳 DIRECTIONS: Vegan Pizza Dough: 1.) In a bowl, mix warm water, yeast and 1 tbsp flour. Let it sit for a few minutes to activate. 2.) Add the flour, salt, herbs and garlic and olive oil and mix in. Add another 3 tbsp flour and mix in. Get your hands in there to mix and knead for a few seconds into a soft slightly sticky dough. (Add another tbsp flour if needed). Gather the dough into a ball and let it sit for 15 minutes in a warm place. 3.) Add 1/2 tsp oil over the dough and spread with your hands. Gather the dough into a ball and place on parchment lined sheet. 4.) Use a bit of flour to spread the dough into a 13 to 14 inch size oval. Spread it depending on how thick or thin you want the crust to be. Keep the edges thicker than the center. Creating your Vegan Pizza: 1.) Mix all the spices really well. Drain the chickpeas and transfer to a bowl. Add garlic, onion, salt and olive oil to the chickpeas and toss well to coat. Set aside. 2.) Preheat the oven to 425 degrees F / 220ºc. Shape the pizza crust. Spread the crust to about 14 inch size to make a thin crust large pizza. Brush with passata and olive oil. Spread the spices mix and chickpeas mix. 3.) Place sliced onions on top. Drizzle some of the pesto. 4.) Bake for 18 minutes/180C. 5.) Garnish with rocket salad. Drizzle some pesto, slice and serve. . 🕵🏻‍♂NUTRITION (per Vegan Pizza): • Kcals: 950 • Protein: 40g • Fats: 20g • Carbs: 160g . Start your Transformation Today at www.LDNMuscle.com 📈🙌🏼 . #LDNMuscle #LDNM #LDNMRecipes #Fitness
Try this high protein, low kcal, dinner for two! Our GINGER & SPRING ONION CHICKEN RECIPE! 🤩
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📝 INGREDIENTS (SERVES 2):
200g of boneless; skinless chicken breast (sliced very thinly)
1 onion (sliced)
2 cloves garlic (finely chopped)
1 tbsp fresh ginger (finely chopped)
2 spring onions (ends removed and cut into 1-inch long pieces)
150g of frozen green peas 
1 tbsp. of cooking oil
SAUCE:
1 tbsp oyster sauce
Pinch of salt & pepper each
1/2 tsp sugar
80 ml water
1 tbsp corn starch
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👨🏼‍🍳 DIRECTIONS:
1.	Combine the oyster sauce, salt, pepper, sugar, water and starch to a small cup and whisk to combine. Set aside.
2.	Warm the oil in a wok or skillet on a high heat. Add the chicken and cook quickly for a minute or two until it's no longer pink. Transfer the chicken to a small plate and set aside.
3.	Add the sliced onions to the same wok/skillet. Add a little more oil if needed and sauté for a minute to soften the onion. Add the ginger and the garlic and cook another minute. 
4.	Add the chicken back to the wok along with the green onions and peas. Stir fry 2 minutes to finish cooking the chicken.
5.	Add the combined sauce to the wok. Cook until the sauce turns into a thicker, saucy consistency. 
6.	Remove from the heat and serve over rice or noodles and enjoy!
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🕵🏻‍♂️ NUTRITIONAL INFORMATION (PER SERVING)
Kcals: 300
Protein: 37g
Carbs: 26g
Fats: 8g

Transform your lifestyle, and make the progress your efforts deserve, with one of our World-leading transformation programmes now, at www.LDNMuscle.com 📈

#LDNMuscle #LDNM #LDNMFamily #TeamLDNM #LDNMRecipes
Try this high protein, low kcal, dinner for two! Our GINGER & SPRING ONION CHICKEN RECIPE! 🤩 . 📝 INGREDIENTS (SERVES 2): 200g of boneless; skinless chicken breast (sliced very thinly) 1 onion (sliced) 2 cloves garlic (finely chopped) 1 tbsp fresh ginger (finely chopped) 2 spring onions (ends removed and cut into 1-inch long pieces) 150g of frozen green peas 1 tbsp. of cooking oil SAUCE: 1 tbsp oyster sauce Pinch of salt & pepper each 1/2 tsp sugar 80 ml water 1 tbsp corn starch . 👨🏼‍🍳 DIRECTIONS: 1. Combine the oyster sauce, salt, pepper, sugar, water and starch to a small cup and whisk to combine. Set aside. 2. Warm the oil in a wok or skillet on a high heat. Add the chicken and cook quickly for a minute or two until it's no longer pink. Transfer the chicken to a small plate and set aside. 3. Add the sliced onions to the same wok/skillet. Add a little more oil if needed and sauté for a minute to soften the onion. Add the ginger and the garlic and cook another minute. 4. Add the chicken back to the wok along with the green onions and peas. Stir fry 2 minutes to finish cooking the chicken. 5. Add the combined sauce to the wok. Cook until the sauce turns into a thicker, saucy consistency. 6. Remove from the heat and serve over rice or noodles and enjoy! . 🕵🏻‍♂️ NUTRITIONAL INFORMATION (PER SERVING) Kcals: 300 Protein: 37g Carbs: 26g Fats: 8g Transform your lifestyle, and make the progress your efforts deserve, with one of our World-leading transformation programmes now, at www.LDNMuscle.com 📈 #LDNMuscle #LDNM #LDNMFamily #TeamLDNM #LDNMRecipes