Men's Fitness Guide

Editor Sam Rider Art Editor Richard Davis Chief Subeditor Jo Williams Photography Danny Bird Expert and model Bradley Simmonds Additional photography iStock, Shutterstock Art Director Will Jack Managing Editor Chris Miller EDITORIAL Art Editor: Mark

Former fitness editor on Men's Fitness, Sam has worked with the world's leading coaches and tested countless training protocols, workouts and diets to discover what works and what doesn't. He has transformed his physique more than once, going from sk

To make the most of this plan, your nutrition has to be spot-on. In the first week, you'll be eating a high-protein diet containing no carbohydrates except green veg. Restricting carbs will create a drop in your insulin levels, which at the most basi

• 2 eggs • 1tbsp butter or coconut oil • 1 tomato, halved • 2 free-range turkey sausages • 2 rashers of bacon • 1 avocado, sliced Scramble the eggs in the butter or coconut oil, stirring until there's just a little liquid in the pan, then remove from

SERVES 02 • 100ml rapeseed oil • 1 onion, diced • 3 garlic cloves, crushed • 1 fennel bulb, diced • 1tsp smoked paprika • 400g can chopped tomatoes • 750ml chicken stock • 150g pollock, cut into chunks • 150g cod, cut into chunks • 150g haddock, cut

• 300ml coconut water • 1 shot of espresso • 1 banana • Handful of blueberries • 1 apple Place all the ingredients in a blender and mix until smooth. To save time, make twice the amount and keep half in the fridge – it will last for up to 24 hours. ■

SERVES 02 • 250ml Guinness • 100g onion, finely chopped • 100ml soy sauce • 20ml maple syrup • 1 sprig rosemary, leaves chopped • 1 sprig thyme, leaves chopped • 1tbsp garlic, finely chopped • 1tsp Worcestershire sauce • 400g boneless rib-eye steak (

The lack of carbs in week one, combined with the intense workouts, will have kick-started your metabolism and improved your body's receptiveness to insulin. Now, in week two, it's time to reintroduce a small amount of carbs, to help build muscle as w

• 2tbsp olive oil • 1 red pepper, diced • 2 courgettes, diced • 1 aubergine, diced • 1 red onion, diced • 2 cloves of garlic, minced • Sprigs of thyme • Salt and pepper, to taste Heat the oil in a pan and sauté all the vegetables with the thyme and g

• egg whites • 40g oats • ½tsp baking powder • 1tbsp Greek yogurt • 1tsp honey • 30g crushed hazelnuts • ½ banana, sliced • Pinch of cinnamon • 20g dark chocolate (ideally 80% cocoa) Blend together the egg whites, oats, baking powder and caster sugar

• 50g porridge oats • 100ml milk • Handful of almonds • Handful of blueberries • 1tbsp Greek yogurt Make the porridge according to the packet instructions. Serve sprinkled with almonds and blueberries, with the yogurt on the side. ■

• 1tbsp olive oil • 2 onions, chopped • 2 carrots, chopped • 2 fresh tomatoes, chopped • 1 garlic clove, crushed • 1 small piece of ginger, peeled and sliced • ½tsp cayenne pepper • 2 green chillies, sliced • 1tbsp medium curry powder • ½tsp turmeric