Gaining Muscle With Good Nutrition

Two methods of gaining muscular size

Josh Burdick
Magazine 8 #3

There are two methods of gaining muscular size. Josh has tried them both with good success.
Josh learned more about bodybuilding in the two years he’s been working with Chris Myers than he had in the previous eights years.

The Split Workout

  • Day #1 – Chest / Triceps / Abdominals / Calves
  • Day #2 – Back / Abdominals
  • Day #3 – Legs / Calves
  • Day #4 – Shoulders / Biceps / Abdominals
  • Day #5 – OFF
  • (After day #5 / repeat the cycle for day #6)

Josh practice tensing his quads in the
front stance between each set.
This paid big dividends when he hit the stage. Post Training
I always took Muscle Mass BCAA’s during training, after training I took additional Muscle Mass, Glutamine, and Advanced Antioxdants along with my protein drink. These extra supplements allowed me to recover and prepare my body for my next training session the following day. Why train if you can’t recover?

I also reflected on my workout and made notes on areas to improve. Putting my thoughts in writing seemed to work a lot better than just keeping them in my head.

The first day Josh walked into a gym he was able to barely bench press ninety–five pounds. At 6’1" he weighed 165 pounds and had just given up a promising career in baseball. He’d been playing since childhood, was a high school pitching ace, attended college on a baseball scholarship and was drafted by the Chicago White Sox. But, he was burnt out. The higher he progressed the more baseball became a burden instead of a source of pleasure. Josh was looking for a different athletic activity. Despite his long, lanky frame Josh chose bodybuilding. Just like all of you reading this article Josh was resolute to build up his body and get bigger and stronger.

Josh Burdick side chest pose

Josh Burdick stayed lean for an entire year

The results – a 10 pound gain in lean mass and overall win at the NPC Bluegrass Open.

Josh adopted the "old school" method of adding size. He learned all he could about training and nutrition. He learned that to put on muscular bulk he had to eat and keep eating. He concentrated on getting in a lot of protein (a lot of fat and carbohydrates too.) Now this was not a three-month bulking phase we’re talking about. Nor did Josh alternate bulking and cutting cycles. He went on an eight-year bulk up phase. If you break his gains down into monthly segments you’ll find that Josh gained just over a pound a month. It was his persistence – ninety-six months of gaining a pound of month – that made the difference. Josh had accomplished his goal to get big. In fact he was a very big guy weighing 275 pounds.

Many of us who are addicted to the iron eventually want to compete. Josh was no exception. He came to Beverly in late November 2000, after completing his eight-year bulk up phase with a new goal. He wanted to get in great shape and compete in a contest the following spring. Initial stats showed that Josh had gained a lot of muscle but also had accumulated a lot of fat. It would take some very structured dieting during the next twenty weeks in order to be ready to compete.

Josh’s diet to achieve competition condition had to be very structured. He had forty pounds of fat to lose and just twenty weeks in which to do it. We’ve found that a two-pound fat loss per week is about the maximum that one can achieve and still retain lean muscle. To be ready in time Josh needed to achieve the maximum every single week for twenty consecutive weeks. His diet started at 3600 calories. The diet was adjusted at two to four week intervals as needed. Four weeks out from the show he was down to 2600 calories per day.

We were afraid that Josh might not be able to stick to his new regimented nutrition. Our concern was that Josh would be freaked out when his weight started dropping. Just the opposite was true. It took just two weeks to make believers out of us. He measured every portion he ate. He took every supplement exactly when and how he was supposed to. There was some initial water loss and a five-pound loss in fat after the initial two weeks. Rather than being upset with the loss Josh was elated. He became a dieting machine. Every body stat check just motivated him more. By the end of the twenty weeks Josh was ready to step on stage at 4.6 percent bodyfat and 212 pounds.

Josh placed second to his friend and sometime training partner Chris Myers at the 2001 NPC Northern Kentucky. A few weeks later he won the overall title at the Queen City Novice Bodybuilding Championship. Was it time for Josh to bulk up again so he could be bigger the next time he decided to compete? No, he’d learned a valuable lesson. This time he would focus on correct nutrition to keep his bodyfat in check and a supplement program designed to build muscle year round. And once again Josh pursued his new growing season program with steadfast persistence.

Josh lat spread on stage with his trophy
Josh’s 3900 Calorie day looked like this:
Meal #1
2 Whole Eggs & 4 Eggs Whites
8 oz. 95 percent lean beef
1 Grapefurit, 1 TBS Flax Oil
Meal #2
2 scoops Ultra Size, 1 scoop Muscle Provider,
1 scoop 100% Egg, 2 TBS Cream,
Meal #3
12 oz. Chicken, 2–4 cups Salad
2 TBS Newmans Own Dressing
Meal #4
Same as Meal #2
Meal #5
12 oz. chicken or turkey breat or lean beef
Meal #6
3 scoops Muscle Provider, 1 scoop 100 percent Egg, 2 TBS Cream
Thursday and Sunday: (Lower Calorie days)
Meal #1 No yolks use only 6 egg whites
Use Chicken or Turkey Breast or 10 oz. Cod (No Beef)
Meal #2
3 scoops Muscle Provideer & 1 scoop 100 percent Egg, 18 oz Water
Meal #3
Cut out Newmans Dressing, use 2 cups Asparagus or Spinach Leaves
Use Chicken, Turkey Breast or 14 oz. Cod only (all before cooking)
Meal #4
3 scoops Muscle Provider & 1 scoop 100 percent Egg, 18 oz. Water (no strawberries)
Meal #5
12 oz. chicken or turkey breast or lean beef
2 cups green beans or asparagus
Meal #6
Cut out Cream, use Flax Oil
Wednesday and Saturday as an extra meal:
3 ½ cups Oatmeal, 1 cup Vegetables, 1 TBS Butter, 1 Banana.
On Saturday we sometimes added a cheat meal when his conditioning was ahead of schedule.

A little more than a year later Josh decided he’d like to do another contest. We set up a new diet plan based on his stats just as we had a year earlier. But what a difference a year makes! This time Josh would need just eight weeks to get into contest condition. Not only that but we started his diet at nearly 4000 calories per day. Even at this level we had to add a cheat meal a few weeks out from the show. This time there were very few adjustments. Josh’s low starting bodyfat coupled with a higher calorie intake allowed his metabolism to keep cooking. His supplement program once again allowed him to hold and even build muscle while stripping the last vestiges of fat off his 225-pound frame.

Contest day came and Josh was bigger and better than ever. His conditioning was crazy. So, instead of putting on an extra forty pounds in the off season, he kept his bodyfat and weight relatively low all year and came into the show ten pounds heavier. He went on to win the overall at the Bluegrass Muscle Classic.

Josh says he’s learned more about bodybuilding in the two years he’s been working with Beverly than he had in the previous eight years combined. Josh’s goal is keep improving and eventually compete at the National level.

Intensity is his trademark

Training Program 8 weeks out

Josh’s concentration, intensity, and perfect form are a trademark of his training

  • Important Tips followed for Pre-Contest Training
  • Training sessions would not exceed 1 hour
  • 4 weeks out I added an extra set to what is listed below with no more time to my workout (that meant resting less between each set)
  • Rest time never exceeded 2 minutes
  • To attempt to bring up my chest I would do about a total of 8 sets per day of Pushups and Dips in – between clients. These sets where done very slow and controlled concentrating on all the tension directly in the muscle belly of the chest.
  • In between each set, the final 4 weeks I would hold my legs tensed in my front stance position for 30 seconds.
  • Keeping a workout journal was very helpful, every time I would reach my goal for reps, I would circle the exercise, and increase the weight by 5% the following workout. Once this increased weight was met again for the desired reps, the weight would once again be increased by 5% for the following workout.
  • I would try to pyramid each exercise (unless noted), increasing each progressing set while decreasing the total number of reps. I would never take a step back, I would constantly try to improve but I would never settle for less than I did the following week. Keeping a workout journal was key to keep accurate information.
  • I made sure to warm up with very light weights and numerous warm up sets for at least 20 minutes pre-ceding my training.
  • Immediately following training a complete 10-minute stretching session would take place, making sure once each stretch was hit to hold it for 30 seconds.
Pre-Contest training 4 weeks out
Day #1
Chest / Triceps / Abdominals / Calves
Flat Dumbbell Presses: 4 sets x 12 / 10 / 8 / 6 reps
Flat Dumbbell Flyes: 4 sets x 15 / 12 / 10 / 10 reps
Machine Incline Press: 3 sets x 12 / 10 / 8 reps
(super set with)
Pec Dec: 3 sets x 15 / 12 / 10 reps
Weighted Dips: 3 sets x 15 / 12 / 10 reps
Tricep Pushdowns: 3 sets x 15 / 12 / 10 reps
Close Grip Bench Press: 3 sets x 10 / 8 / 6 reps
Weighted Abdominal Crunches: 4 sets x 15 / 12 / 10 / 8 reps
(super set with)
Incline Sit – ups: 4 sets x 15 – 20 reps (squeeze at the top)
Leg Press Calf Raise: 4 sets x 8 – 12 reps (super set with)
Seated Calf Raises: 4 sets x 20 – 25 reps
Day #2 Back / Abdominals
Deadlifts: 4 sets x 10 / 8 / 6 / 4 reps
Bent over Rows: 4 sets x 12 / 10 / 8 / 6
(I would alternate between a underhand and overhand grip)
Pull–ups: 4 sets x 8 – 12 reps (once again I would alternate grips and use one weight for all sets)
Seated Rows: 4 sets x 10 –12 reps
(First exercise in this tri – set, do this exercise and without rest go to the below exercise)
Pulldowns (Varied Grips): 4 sets x 10 – 12 reps
(second exercise, do this and without rest proceed to the final exercise)
T – Bar Rows (Close Grip): 4 sets x 10 – 12 reps (after completing this exercise, rest 120 seconds
and complete the tri set again 3 more times)
Hanging Leg Raises: 4 sets x 10 – 15 reps (super set with)
Swiss Ball Crunches: 4 sets x 20 – 25 reps
Day #3
Legs / Calves
Squats (alternate between wide and close stance): 4 sets x 12 / 10 / 8 / 6 reps
Hack Squats: 3 sets x 15 / 12 / 10 / 8 reps
Stiff Leg Deadlifts: 3 sets x 8 – 12 reps
Leg Extensions: 3 sets x 10 – 15 reps
(super set with)
Leg Curls: 3 sets x 10 – 15 reps
Walking Lunges or One Leg Squats:
3 sets x 10 – 12 reps each side or a total of 30 paces
Seated Calf Raises: 4 sets x 8 – 12 reps
(super set with)
Standing Calf Raises: 4 sets x 20 – 25 reps
Day #4
Shoulders / Biceps / Abdominals
Seated Dumbbell Shoulder Press @ 75–degree angle:
4 sets x 12 / 10 / 8 / 6 reps
Lateral Raises: 3 sets x 8 – 12 reps
Rear Lateral Raises: 3 sets x 10 – 15 reps
Seated Arnold Presses: 3 sets x 8 – 12 reps
(super set with)
Bent Over Rows to Nose (Rear Delts): 3 sets x 10 – 15 reps
Barbell Curls: 4 sets x 12 / 10 / 8 / 6 reps
Preacher Barbell Curls: 3 sets x 12 / 10 / 8 reps
Incline Dumbbell Curls: 3 sets x 8 – 12 reps
Swiss Ball Leg Raises:
(Put ball between legs, with shoulders on the ground and raise legs)
4 sets x 15 – 20 reps
(Super set with)
Swiss Ball Crunches: 4 sets x 20 – 25 reps

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