LDN Muscle Guide Bikini Plan:

Macros and Food:

Calories 1723
Fat 49g
Protein 122g
Carbs 201g
Fibre 32g (recommended)
On rest, or cardio only days we suggest reducing your total carbohydrate macros by 10%.
Foods to eat:

Wholegrain foods
Fruit and vegatables- make into a shake if you dont like
Multivitamins like Vitamin C, Iron
Foods that will make up your macros are whey protein, oats for carbs and
almonds for fat]
Sweet potateo fishcakes
Whey protein shake
Zero noodles (low calorie from muscle foods)

Supplements to look at:

Quest Bars
Whey Protein
Creatine
Dextrose
Instant oats- high carb low fat
Look at musclefoods, genetic or myprotien websites

Notes:

Workout between 4-6 times a week

Perform at least 2 weight based workouts a week these are marked with a *
Choose additional weight workouts each week based on the body part you want
to develop most.
Choose the cardio that suits you best
Perform Tabata or Hiit training on days you are rushed for time or cant get to
the gym.
Give yourself ONE FULL REST DAY a week.
Try to increase the weight you use for each exercise by 2.5-5kg each training
cycle otherwise your body will get used to it.
You should be doing about 2-3 cardio sessions a week however dance classes
can be counted or other forms of cardio exercise, however you need to make
sure you do one true Hiit session a week
You should aim to increase the length of your HIIT sessions by 1 interval and
LISS sessions by 2-4 minutes every 3-4 weeks.
Make sure your form of lifting weights is prioritised over the amount you are
lifting, keep pushing yourself to failure to see progress

Add sauces like ketchup or mayonnaise into your macros

Do not skip the taper week
If you have to stop mid week in the training session repeat back from the
beginning the next week coming.
If you are ill or have to miss a week, start back with a taper week then jump
right back into training.
You need to be drinking about 2-3.5 litres of water a day
Consuming alcohol in small amounts does not negatively affect your training
and or the likelihood of attaining your goals, separate of the added calorific
intake and certain mixers used alongside spirits. That being said, getting
plastered twice a week will definitely negatively impact upon your training,
recovery and impair your potential to burn body fat and build new muscle.
Moderation is important!
Build fizzy drinks in your macros and try to limit to one a day
Take Progress selfies every 2 weeks and take note of your weight ever 1-2
weeks in the morning, naked.
Two types of eating

Flexible Eating- incorporating naughty snacks into your macros. A diet that you dont
enjoy and actively encourages binge behaviour, but leaves you feeling guilty post-binge,
should not be the basis of any plan and will ultimately lead to failure. By building foods that
you enjoy eating into your meals, even while losing body fat, you can make a diet not seem
like a diet at all! It will reduce your craving and tendency to binge, increasing the likelihood
you will stick to the plan, increasing your chances of success. For example, if you were
having chilli with rice for dinner, but also wanted some garlic bread, you would account for
macros in the garlic bread (the amount of protein, carbs and fats) and then subtract the
appropriate amount of rice and chilli (taking into account the amount of protein, carbs and
fats in each) so that the total meal macros remain the same as before the garlic bread was
added.
Or if you wanted a bowl of ice cream, you could eat as much as your macros allow,
avoiding exceeding any of them, and make up the remaining with filler foods- whey
protein (protein)/instant oats (carbs)/almonds (fats). Although in this case we would advise
consuming a fibre supplement (containing 5-10g of fibre to slow the digestion of high
amounts of sugar) and powdered greens (to increase the amount of micronutrients)
alongside such a meal.
Remember; when your goal is to lose body fat there will be meals that are low in
carbohydrate limiting your choice of foods- this cannot be avoided- but allow for
enjoyment in the meals where your macros are higher and encourage creativity.
Eating your fruit and veg, lower GI carb sources and avoiding large amounts of processed
foods will leave you feeling healthier and more energetic- but building in foods you would
typically avoid while attempting to lose body fat, IN MODERATION, will preserve your sanity
and increase your chances of success. If you struggle with moderation and portion control,
it may be best to start with a clean eating style diet and steadily build in small amounts of
foods that you like (but are less likely to binge on) and once you have achieved this,
attempt to build in those higher risk foods that you are more likely to binge on.
Clean Eating- eating only good foods like greens. Cutting out processed foods and opting
for less refined carbohydrate sources can be helpful for those who feel that they need a
fresh start or reset. It can be a great exercise to help you build in healthier foods and

diversify your meal choices, forcing you to seek alternatives to commonplace items such as
bread, pasta and cereal. Henceforth equipping you with the ability to approach your diet
from a healthier perspective, should you choose to move towards a more flexible diet.
Cheat meals can undo days or weeks of progress so have cheat snacks not cheat meals,
you should never go over the top. Maintaining a 300 calorie deficit for 6 days of the week
(1800 calorie deficit total) and then binging eating 2000 calories in one cheat meal (on
top of your other meals that day) undoes a substantial portion of your weeks hard work.

We advise reducing your total daily calorie/macro intake every 2 weeks, as below, starting
at week 10. By doing this, you should be in your best shape come the end of week 18!
Reduce every 2 weeks
Total (kcal) 4
Protein (g) 0
Fats (g) 1
Carbs (g) 8
While following the Bikini Guide V3 you should base your eating times around your weights
or metabolic circuit workout, not your cardio session. On cardio only days you should follow
the rest day macro split, fitting your cardio at a suitable time between meals. Aim to eat a
full meal within an hour of completing your cardio.
Calculating your meal macros
Meal macros are given in percentages. To calculate what this percentage equates to in
grams, simply: Daily macro total (g), divide by 100, times by the percentage = meal macro
(g)
Aim to eat around every 3.5-4.5 hours
Eat your pre-workout meal 90-120 minutes before lifting
Eat your post-workout meal 30-60 minutes after lifting
If you miss a meal or its delayed?
Simply eat at the next available opportunity, or if you end up missing a meal, split the
meals macros evenly between your remaining meals.
If you dont have time to make a proper meal?
We advise making a meal replacement shake from whey protein, instant oats and nut
butters equivalent to your macros, if you cannot eat a proper meal for whatever reason.
If Im hungry, can I snack between meals?
We prefer to stick with 5 square meals a day; thirst can often be perceived as hunger, so
have a tall glass of cold water, wait 10 minutes and see if it subsides. If there is still no
change and you need to snack, we tend to stick with high volume, low calorie food (such as
popcorn, vegetables or Hartleys jelly) or low carb foods. Just be sure to log any snacks in
My Fitness Pal and account for them by subtracting these macros from your next meal.
Vegetables:
Leafy vegetables are the lowest in carbs (e.g. lettuce, kale - less than 5g of carbs per

100g), then stem/flower vegetables (e.g. broccoli, mushrooms, asparagus - 5-15g of carbs
per 100g) while root vegetables (e.g. parsnips, squash 15-25g of carbs per 100g) are the
highest. As a rule of thumb- vegetables should cover around a third of your plate at a meal
(approximately 100g), but you can have more or less- but be sure to account for these in
your meal macros.
Week a - Volume
Tempo: 1:1:1 Rest between sets: 90-180 seconds Suggested weight: 80-90% of your 1 rep
max (for said exercise) The focus this week is on moving heavy weights, but with proper
form!
Week B - hypertrophy
Tempo: 2:1:2 Rest between sets: 60-90 seconds Suggested weight: 65-80% of your 1 rep
max (for said exercise) The focus this week is on powerfully moving the weight and strong
muscle contractions at the top of each repetition.
Week C - Strength
Tempo: 1:0:1 Rest between sets: 45-75 seconds Suggested weight: 50-65% of your 1 rep
max (for said exercise) The focus this week is on a higher total volume of work and pushing
through the pain from accumulation of lactic acid in your muscles.
Week D Taper
Tempo: 1:1:2 Rest between sets: 60-90 seconds Suggested weight: 50-70% of your 1 rep
max (for said exercise) The focus this week is on a reduced volume of work, avoiding going
to failure, while working on improving your form.
Metabolic Circuits:
Metabolic circuit Metabolic circuits should be performed on a non-weight training day!
Complete 10, 15 or 20 reps of each exercise, (use 30-50% of your 1 rep max on weighted
exercises) with a 10 second transition between exercises. Complete 4-6 rounds, with a 30
second rest between rounds. Time yourself and try to get faster each week, but never
sacrifice form for speed! Alternatively increase the amount of rep performed.

TRAINING PLAN:
SUGGESTED WORKOUT EVERYDAY- week a,b,c or d
5 WORKOUTS A WEEK- 2 days with added cardio (one should be a weekend)
CARDIO 2 TIMES A WEEK- that being, hiit, liss or tabata
REST DAY
PINEAPPLE DAY- included as 1 cardio