Training is only a small part of the battle in the pursuit of more size. To get big, you need to eat big. Follow the sample daily plan below to help you add the mass you desire.
½ can white tuna in water with 2 tbsp low-fat mayo
2 slices whole-wheat bread
1 apple
8 oz low-fat milk (2%)
Meal 5
7 oz chicken (1 large breast)
12 oz baked potato
1 cup peas or corn
Meal 6
1 scoop whey protein mixed with 16 oz low-fat milk (2%)
2 to 3 slices whole-grain bread with low-sugar jam
Total Macros
Calories: 3,690
Carbs: 412g
Protein: 286
Fat: 95g
The Workout
This sample program—based in part on James’ preparations for his final pro show, the 2012 Masters Olympia, where he finished third—assembles his training tips into one comprehensive weekly workout program.
Do three to four sets of every exercise listed, pyramiding up the weight set to set, and cycle between two weeks of four-to-six-rep sets and two weeks of eight-to-12-rep sets.
Do three to four sets of every exercise listed, pyramiding up the weight set to set, and cycle between two weeks of four-to-six-rep sets and two weeks of eight-to-12-rep sets.
Do three to four sets of every exercise listed, pyramiding up the weight set to set, and cycle between two weeks of four-to-six-rep sets and two weeks of eight-to-12-rep sets.
Do three to four sets of every exercise listed, pyramiding up the weight set to set, and cycle between two weeks of four-to-six-rep sets and two weeks of eight-to-12-rep sets.
Do three to four sets of every exercise listed, pyramiding up the weight set to set, and cycle between two weeks of four-to-six-rep sets and two weeks of eight-to-12-rep sets.
Do three to four sets of every exercise listed, pyramiding up the weight set to set, and cycle between two weeks of four-to-six-rep sets and two weeks of eight-to-12-rep sets.
