Joe Fazer is known for sharing fitness advice with his friends and followers. Recently, Joe was feeling even more generous than usual, and wanted to extend this generosity to a complete stranger. He found 20-year-old university student Louis and challenged him to a 30-day body transformation. Louis accepted.
Louis is no gym newbie, but studies have taken over his life of late, leading to lapsed training and a poor diet. But with Joe’s guidance, Louis was looking forward to picking things back up and getting back on track at the gym.
With only 30 days for Louis to put on as much mass as possible, a strict training plan was required. With so many muscle groups to target, the most logical plan was to complete three full-body workouts per week, with rest in between each. For Louis this was Monday, Wednesday, and Friday giving his muscles time to recover before hitting them again.
The workout plan:
| Exercise | Sets/reps |
| Bench press | 3 sets, 5 reps |
| Squat | 3 sets, 5 reps |
| Pull ups | 3 sets until failure |
| Incline dumbbell press | 2 sets, 8-12 reps followed by 10-15 reps |
| Rows | 3 sets, 8-12 reps followed by 10-15 reps |
| Lateral raises | 3 sets until failure |
| Pec flies | 3 sets until failure |
But gains aren’t only made in the gym — nutrition is just as important. Joe’s done plenty of first-hand research into finding the best foods for building muscle, so he came up with a bespoke bulking diet plan for Louis.
Meal 1 – high-calorie shake
- 2 scoops Strawberry Impact Whey Protein
- Handful frozen berries
- 20g oats
- Semi-skimmed milk
- Greek yoghurt
Meal 2 – classic chicken and rice
- 1.5 chicken breasts or 200g 5% mince
- Packet of rice
- Veg
Meal 3 (pre-gym)
- 1.5 chicken breasts
- 3 wraps
- Snack (post-gym)
- Clear Whey protein shake
Meal 4
- 1.5 chicken breasts or 200g 5% mince
- Packet of rice
- Veg
Meal 5
- Protein yoghurt
In just 30 days, Louis packed on the pounds. If the visuals aren’t enough, then have a read of the numbers: he put on 7kg, going from 64kg to 71kg, and his squat went from 70kg to 100kg. Impressive.
Take home message
After just 30 days, but plenty of hard work, Louis was completely transformed. Not just his physique — he was feeling more motivated and confident than ever before. If you need a little extra push to keep going with your workouts, look no further. What a difference a month can make.
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