Read the article linked below first

This is the original plan that I adapted

I adapted this plan because 1. It requires a lot of time 2. It requires a lot of supplements 3. It’s for meat eaters 4. It’s costly 5. The training is too complicated/requires specialist equipment

My modifications


I have 3 main meals which i try to keep as healthy as possible; real plant based foods, home cooked & 2 snacks (= 5 meals a day) ; usually it’s a green smoothie, 85% dark chocolate and 100% almond butter or peanut butter. Because the training is demanding you will need to eat more than you are comfortable with and increase your portion sizes as you go. Training

I trained 6 sessions a week and did my cardio on a weight days meaning I trained 4 days out of 7 every week. If I missed a session I still had 3 days off in which I could catch up if needed. This worked for me as I have a busy work schedule.


2x 30mins run (5k)

4x 1 hour weight lifting sessions (2 days upper body and 2 days lower body)

Workout principles

  1. 1-2 warm up sets of a lightweight
  2. 5 working sets of the heaviest weight I can lift for 4-6 reps
  3. Focus on the eccentric part of the lift and slow it down i.e for bench press push off at normal speed but lower the bar slowly towards your chest taking 4-6 secs. Use this method for the eccentric portion of each lift.
  4. All of the exercises are compound movements which work multiple muscle groups and so add in adding the most amount of muscle in the least amount of time.

Key take home message: Every week you should be increasing your weight or increasing your repetitions of each exercise = your strength should go up each week = greater strength means greater muscle mass.

Upper body

Bench press

Weighted Pull ups

Weighted Dips

Standing shoulder/barbell press

10 sit ups or leg raises in between each set of each exercise

Lower body



Hyperextensions (without weight)

30 sec planks or side plank or 10 knees to bar in between each set of each exercise

Here’s my lower body workout video

Mobility and recovery

You will feel sore most of the time because you will be aiming to improve every week. Sometime the soreness will be limiting and its important to take a rest day when you feel you need it. Do not train an area if it is still sore as this is counterproductive. Over time you will feel less sore after your sessions. Mobility work will help, here’s video tutorials (skip to the foam rolling part):

Hot bath with Epsom salt for 15mins is also really effective for reducing DOMS (delayed onset muscle soreness).

Diet principles

  1. You have to eat more than what you are currently eating. If you currently eat 3 meals a day, you will need to double up on your meals to ensure you are eating enough calories to grow and recover.
  2. I do not track calories, if you eat good food (homemade, nutritious food) you will get the right type of nutrients in their natural synergistic balance (what do you think our ancestors did before protein shakes?!)
  3. Your body won’t change in a day, you will need to consistently overfeed yourself in order to put on weight and fuel your growth/muscle development.

Sample meal plan

I intermittent fast every day. In my 8-hour eating window 12pm-8pm…

1st meal Oatmeal with raisins, banana and blueberries with vegan milk.

1st Snack 2 tablespoons of nut butter & 2 squares of 85% dark chocolate

2nd Meal Sandwiches (usually 3 wholemeal buns with hummus and spinach). I eat this as the ingredients are easy to get hold of during my lunch break.

2nd Snack 1 Smoothie

The smoothie I make most often has Greens (kale, broccoli, spinach or all 3), a banana, some oats, frozen raspberries and frozen blueberries. I put in 50/50 water and milk. We drink almond, soya, hemp and coconut milk, depending on what’s in the house.

3rd Meal 2 Wholemeal Chapatis and with daal or sabji or Brown Rice and daal. A few days a week we will have burgers and chips (homemade and not fried), stir-fry or tex mex.

3rd Snack Kale and Cherry tomato salad

Here’s a video of my full day of eating

The supplements I took:

I have a few supplements

Vitamin D, Vitamin B12, Vegan Omega 3 (microalgae) and Probiotics.

I do not take protein shakes but if you want one get this one BEST PROTEIN and blend it with a banana and your choice of milk

I don’t take protein shakes as I get enough protein from my diet (90grams~ a day from the above).

Get your protein from real food not supplements.

Finally thoughts

The most important thing is consistency, you need to stick to the eating plan (overeat every day) and do the training (most days of the week) to stimulate muscle development. If you are not consistent it will not work. It’s really important to be patient and give yourself the best chances of success by only starting the plan once you can commit to it. The commitment will likely be around 2 hours a day. 1 hour of that will be for planning, buying ingredients, preparing, eating and cleaning up (eating) and the other hour will be the actual training. You should aim for taking out 2 hours every day, there will be some days where you will be too sore to train but your routine should still allow training if you felt able to.. don’t start this plan unless and until you can stick to it.


Harbir Singh
M.Ost Med