B.u.f.f. dudes bulking book pdf free download

PDF edition available here. This is the 80 page. For 30 days I tried to eat and workout like a competition bodybuilder while logging every day in extreme detail along the way. Turns out it's just as hard as I thought it'd be, and more!

Menu Cart. My Account. Mobility Workout Bands A set of five mobility bands you can use at home, the gym or anywhere! Bodyweight Book No gym? No problem! Dumbbell Only All you need is a pair of dumbbells! Featured collection Are you a Buff Dude or Grrrl? Add to Cart. Size 3 Months 6 Months 12 Months 18 Months. Dude Hat Sold Out. Mom T-Shirt Sold Out. Dudes 12 Week Plan Book.

Dudes Bodyweight Book. Dudes Bulking Book. Dudes Cutting Book. Dudes Dumbbell Only 12 Week Plan. Food Recipes Our latest kitchen creations.

Updated Weekly! We love it even more when we can make a healthier version. Here is a pizza crust that is not only low in Carbs, but delicious too! What do these exercises have in common? They're excellent for building muscle and they're exercises most people have never heard of! Until now Contact Us E-Mail: tshirts buff-dudes. Click here to download the free edition of the Buff Dudes 12 Week Plan We will be uploading each phase as we go through it on our YouTube channel.

Dudes Dumbbell Only 12 Week Plan. Do you only have access to a pair of dumbbells? Then we've got you covered with the Buff Dudes Dumbbell Only.

PDF is your ultimate dumbbell workout guide View full product details But seriously, so many reps per set and the exercise selection isn't anything special. And I am thinking you can look so much better hotter if you did more back exercises looking at your photo. But seriously, so many reps per set and the exercise selection isn't anything special. It's consisted of 6 phases alternating beetween strength gain and hypertrophy.

Strap yourselves in because this is just the 2nd of 50 episodes we will be releasing which covers every single workout featured. View full product details Finished Buff Dudes 12 week cutting plan, now what? Anybody ever tried 12 week program by Buff Dudes?

Christian Guzman - Duration: Jeff Nippard 3,, views, By following the plan and mixing in proper eating and rest you are now one big step closer to becoming a Buff Dude or Grrrl and we congratulate you on the hard work, consistency and determination to better yourself.

Pics of : Bulking Workout Plan Pdf. In fact, thousands of other guys have downloaded this routine and used it to quickly pack on mass, so I know it works. When Should You Bulk? Jeff Nippard 3,, views. Consult your physician before starting any exercise program. Have a few of your favorites but remember: moderation! Remember to adjust accordingly based upon your needs using a TDEE calculator! Remember to adjust accordingly based upon your own needs using a TDEE calculator.

Just use the meal plan listed above! Also, feel free to adjust the program but try to keep it within a similar macronutrient percentage. Dudes shopping list? This is just a collection of some of our favorites.

In fact, not having enough time is a common phrase heard when discussing food prep and a reason many choose to ignore their eating habits. The solution? Weekly Meal Prep! We highly suggest investing in a few useful kitchen tools to make your life much easier as well as being able to focus on the important things: lifting hard and getting BUFF! Slow Cooker The Slow Cooker is a countertop electrical cooking appliance that is used for simmering, which requires maintaining a relatively low temperature allowing unattended cooking for many hours.

We use our slow cookers all the time and cannot recommend them enough. They are cheap, dependable and require very little cooking knowledge. Just plug it in and let it do its thing! The Rice Cooker, much like the Slow Cooker, is a cheap kitchen appliance for cooking rice. Easy, huh? So where do you store it all? We recommend picking up some cheap glass or plastic reusable containers.

Just throw them in the fridge and grab one whenever you need it! Shaker Bottle Found in gym bags, car trunks and cupboards around the world, a shaker bottle is a handy tool for holding water or mixing protein shakes. From there you just enter your preferred daily calorie and macros and scan the barcode of the item you plan on eating or in the case of meats, fruits and veggies just enter the name and amount you consumed NOTE: Personally we use MyFitnessPal, which is free to download and use.

Opinions vary but personally we try and avoid being in more than a a day calorie deficit. Set realistic goals and adjust accordingly as you continue down the road of your ever changing fitness journey. You want to get in and just as importantly stay in shape, not yo-yo between in and out of shape all year long.

But hear us out. TIP: Track those calories! To sum it up water will benefit every area of your life. There are many different opinions on how much water we should be drinking every day but we recommend about half a gallon, if not more!

TIP: If water was considered a supplement it would be the cheapest and most important one! But would it be enjoyable? For most people, absolutely not. Our suggestion? TIP: Create a flexible eating routine you can follow for a lifetime, not just a hardcore diet you follow for a few months before abandoning to go back to bad habits. A balanced diet is the most optimal for your health, especially as fiber helps prevent diabetes and heart disease and healthy fats such as omega-3 fatty acids help to keep your heart healthy.

Why do most diets work? Because they force you to track and restrict your calorie intake. Example: If you expend 3, calories a day, consume about 2, This will put you in a calorie deficit of calories. How do you find your daily calorie expenditure? What does it mean? Total daily energy expenditure. Want to know your TDEE? Grab an online TDEE calculator and find out! Food is made up of Macros, which provide the calories our bodies use for energy, growth, and other bodily functions.

There are three macronutrients: protein growth , fat energy , and carbohydrates fuel , and we need all three of these to survive. As everyone is different, play around a bit and find out what works best for you! Tip: Want an easy way to track daily calories and macros? Use the MyFitnessPal phone app. It makes life a hell of a lot easier on your path to becoming a Buff Dude or Grrrl. Could you just randomly hit the gym times a week?

But we recommend getting on a plan which slowly amps up the intensity over a set period of time. Which plan, you ask? It is! And what ends up happening? You yo-yo diet into the forbidden zone marshmallow man. Skinny fat personified. How do you avoid it?

Set a goal and stick with that goal! Is cardio a requirement for losing weight? With a consistent eating and workout routine, no. Cardio - for me - is a great way to start off the day. It gets my body and mind running and ready to go.

No treadmill? No problem. Take a nice walk outside for the same amount of time while power walking, which is walking just fast enough to hold a conversation without running out of breath. Not a fan of fasted cardio?

No problem! Just repeat the above example immediately following your workout. At the end of the day you can read all the motivational quotes and inspirational articles you want but the only person who is going to have to kick your ass into gear is you.

Set short term goals, set long term goals and most importantly: baby steps. Nothing ever worth doing is easy and that includes getting into shape. So to be able to make food fun and delicious to eat while staying healthy is very important.

Having said that here are 17 of our favorite recipes of all time. Each recipe also features average prep time, difficulty, and kitchen tools needed. Throw all your dry ingredients in first and finish it off with the Greek Yogurt and Egg. Hit it with some cooking spray and then pour in around half of your batch into the iron.

Once your first batch is finished set it aside and pour in the rest; overall it should make around waffles. As the oven heats up, spray your Muffin Pan with cooking spray. Once this is finished, take some spinach leaves and remove the stems and rip them up into bits. Having finished these steps, your oven should now be good to go. Place the Muffin Pan into the oven for about 20 minutes and then take it out. We used a pint canning jar.

You need one that can withstand some hard shaking Put your lid on tight and shake it up until you see all the ingredients blended together. Put your container into your refrigerator overnight. The next morning, pull it out of the fridge, give it a couple more shakes and open it up. Put drained spinach in a large bowl. In a smaller bowl mix eggs, onion, seasoning and bread crumbs. Once these are mixed pour them over the spinach and mix well.

Fold in cheese last. Drop heaping tablespoon onto heated pan and press down and shape. Cook approximately minutes each side as you want your eggs to cook thoroughly.

Optional: Garnish with salsa! This recipe makes roughly Spinach Pancakes. From there, go ahead and slice just a bit off of both sides of the cucumber. Once finished, slice it down the middle and lay both slices of cucumber on their backs.

Next, take a spoon and scoop out the cucumber body. Feel free to eat it alongside your sub! Open your cans of tuna and put the tuna into the large bowl. Make sure you scrape the bottom of your bowl as you mix.

Pre-heat your stove top to medium and begin forming your mixture into tuna patties. Pour a third of the salsa into the bottom of the slow cooker. Put your chicken in next and then pour the rest of the salsa over the chicken. Cover and set your timer. If your chicken is frozen, cook on low up to hours.

If your chicken is thawed out, cook on low up to hours. When the time is close to being up check the tenderness of the chicken. If not, then continue to cook. You can eat these whole or shred it up, the choice is yours. Cover with a paper towel or cloth. Microwave 3 minutes, stir and microwave 3 more minutes. When it is cool enough to handle, wrap the cauliflower in a towel and wring it out over the sink. Try to get as much of the moisture out as possible.

Place the cauliflower into a mixing bowl and add the rest of your crust ingredients. Mix it up well. Drop it onto your baking sheet and form it into your round pizza shape.

Bake 10 to 15 minutes until golden color Remove from oven and add your toppings. Bake an additional 10 minutes. Form into 5 patties. Make sure to wash your hands well before and after handling raw meat. Drizzle one tablespoon of oil into your pan and fry your burgers or on your grill! Mix well until everything is combined. Form the mixture into 14 meatballs.

Pour the crushed tomatoes into your slow cooker. Nestle the meatballs into the sauce. Cover and cook on LOW for 4 hours. Mix the Taco seasoning into your meat. Add the rest of your ingredients and mix it up well. Spray your cooking sheet very lightly and lay the chips out, overlapping them slightly as they will shrink as they bake.

Spray a light mist of oil over them as this will help the seasoning to stick. TIP: If you end up enjoying this Next sprinkle the garlic powder and recipe and want to make more seasoned salt onto your potatoes.

After the hour is finished pull the sheet out and flip your chips over. Return them to the oven for an TIP: Check your chips! The thinner additional 30 minutes. If they start turning brown, pull those out. Let them completely cool. Now enjoy You may need to leave the thicker these crispy Sweet Potato chips with your sliced ones in for another 15 minutes.

Slice your Sweet Potatoes we definitely recommend using a mandolin slicer in this case , oil, season and put them into a microwave on high for minutes! Makes About Chips. Pour the canned tomatoes on top. Cut your lime in half and squeeze the juice over the tomatoes.

Put the lid on your blender and pulse approximately 8 to 10 times. You want a thick chunky consistency. TIP: Roll the lime several times with the heal of your hand. This will loosen it up and make it easier to juice it. Next, slice them to bits and lay them out onto a plate. Once finished, either cover or bag them with plastic and throw them in your freezer for hours.

It will depend on your freezer but you want them pretty much rock solid as this will make for much better Ice Cream. All finished? Smother the whey powder in two scoops of Greek Yogurt and begin mixing them together slowly at first!

First we use a hand mixer a fork also works to smash all the ingredients together. We usually stir for close to 2 minutes in order for it to get really fluffy.

Then, put it into a bowl and mix with a spoon for a minute in order to fluff it up. Once you feel your Protein is fluffy enough, go ahead and take a bite. Delicious, right? Feel free to use many different combinations.

Blueberries, Blackberries, Strawberries, etc. Wash and carefully cut your Cauliflower into bite size pieces and put them into a large mixing bowl. In a small bowl, combine the rest of your ingredients until nice and smooth.

Slowly pour a third over your Cauliflower. Mix it up, pour another third, mix and pour the last. We lined our baking sheet with foil. This is mostly for an easy clean up afterwards Spread out the Cauliflower and try to NOT overlap the pieces. Bake for 20 minutes. Stir and turn the pieces over and bake an additional 10 minutes.

Typically we stick to either steady state or H. Steady State Steady State is any form of cardio where you maintain a steady intensity for a set period of time. Recommended Steady State Routine: One of our favorite methods is jumping on a treadmill for minutes at a 7. A good rule of thumb is to try and walk just fast enough where you can carry on a conversation without running out of breath.

Days performed a week: first thing in the morning or immediately following workouts. Recommended H. Routine: We typically perform H. As the name implies, H. Try and find a park, a track or somewhere with plenty of space and warm-up by briskly walking for a minute or two in addition to performing some lower body mobility. Next, begin H. Repeat this process over and over again. For those new to H. You can also perform it in the gym on a rowing machine or by utilizing bodyweight exercises such as mountain climbers.

Days performed a week: typically performed on off-days from the gym Pros of H. A consistent eating routine in a slight calorie deficit in addition to performing our workout plan will work just fine.

A good rule of thumb to remember is to keep your heart right elevated while in the gym and working out. We recommend seconds between sets while performing isolation exercises and seconds of rest when performing compounds to maximize calorie consumption while working out in the gym. Steady State vs. Take a look at the pros and cons of each above and find out which one works better for your schedule or just do as we do, perform both!

Cons of H. Keep your torso vertical and your heels planted firmly on the ground. This will ensure getting the full benefit. Hold on the position you feel the most tightest in. Perform this movement slow and controlled. Make sure you do not arch your back as you bring your elbows down. For a more advanced version, pick your feet off the floor. Warming up on treadmill or bike for 10 minutes can also be introduced.

Rest times: seconds between each set. But what about the weights, dammit? The Iron! The Sweat! The Tears! Rest times will now be shortened to 90 seconds between each set. Not fully testing your cardiovascular strength quite yet, but still allowing you to burn a good amount of energy throughout your training sessions.

Mobility will be performed for 10 - 15 minutes pre-workout. Lower body mobility for lower body days and upper body mobility for upper body days. This is going to help incorporate higher amounts of energy consumption during your workouts as well as involving more muscle fibers due to the change in weight and reps in the same exercise.