Body Transformation: Andrew Clark's Muscle Building Regimen

Andrew Clark won the Labra Lean Body Transformation Contest. Build size like the contest-winning champ by following his muscle-making program!
Body Transformation: Andrew Clark's Muscle Building Regimen

Body Transformation: Andrew Clark's Muscle Building Regimen

Andrew makes it his mission to push every muscle group to the max. He accomplished his goals by changing his workouts consistently and powering through grueling lifts.

Andrew chose a few different pre-workouts, occasionally to give him an energy burst, but primarily stuck with Gaspari Nutrition SuperPump Max.

Take advantage of Andrew's hardcore muscle building program to add serious bulk and strength simultaneously.

Nutrition:

Calories: 3,737
Fats: 112
Protein: 389
Carbs: 330

Meal 1:

  • Egg Whites

    Egg Whites

    4 whites Calories: 184
    Fats: 0 Grams | Protein: 10 Grams | Carbs: 1 Grams

  • Egg Whites

    Whole Eggs

    2 eggs Calories: 222
    Fats: 8 Grams | Protein: 8 Grams | Carbs: 1 Grams

  • Double Fiber Wheat Bread

    Double Fiber Wheat Bread

    2 slices Calories: 260
    Fats: 4 Grams | Protein: 10 Grams | Carbs: 48 Grams

  • Smart Balance Spread

    Smart Balance Spread

    1 tbsp Calories: 84
    Fats: 9 Grams | Protein: 20 Grams | Carbs: 0 Grams

  • Orange

    Orange

    1 orange Calories: 71
    Fats: 0 Grams | Protein: 1 Grams | Carbs: 18 Grams

Protein 49g | Carbs 68g | Fat 21g | Calories 821

Meal 2:

  • Whole Wheat Pasta

    Whole Wheat Pasta

    1 1/2 cups Calories: 260
    Fats: 1 Grams | Protein: 11 Grams | Carbs: 56 Grams

  • Chicken

    Chicken

    4 ounces Calories: 253
    Fats: 13 Grams | Protein: 30 Grams | Carbs: 2 Grams

  • Smart Balance Spread

    Smart Balance Spread

    2 tbsp Calories: 168
    Fats: 18 Grams | Protein: 40 Grams | Carbs: 0 Grams

Protein 81g | Carbs 58g | Fat 32g | Calories 681

Meal 3:

  • Brown Rice

    Brown Rice

    1 cup Calories: 217
    Fats: 2 Grams | Protein: 5 Grams | Carbs: 45 Grams

  • Tuna

    Tuna

    4 ounces Calories: 175
    Fats: 5 Grams | Protein: 31 Grams | Carbs: 0 Grams

  • Smart Balance Spread

    Smart Balance Spread

    2 tbsp Calories: 168
    Fats: 18 Grams | Protein: 40 Grams | Carbs: 0 Grams

Protein 76g | Carbs 45g | Fat 25g | Calories 560

Meal 4:

  • Oatmeal

    Oatmeal

    1 cup Calories: 188
    Fats: 3 Grams | Protein: 4 Grams | Carbs: 29 Grams

  • Raisins

    Raisins

    1 ounce Calories: 85
    Fats: 0 Grams | Protein: 22 Grams | Carbs: 1 Grams

  • Tilapia Filet With Lemon Slice

    Tilapia Filet With Lemon Slice

    4 ounces Calories: 93
    Fats: 1 Grams | Protein: 21 Grams | Carbs: 0 Grams

  • Gaspari Nutrition Myofusion

    Gaspari Nutrition MyoFusion

    1 scoop Calories: 147
    Fats: 3 Grams | Protein: 25 Grams | Carbs: 5 Grams

Protein 51g | Carbs 56g | Fat 7g | Calories 513

Meal 5:

Protein 38g | Carbs 60g | 5g | Calories 423

Meal 6:

Protein 50g | Carbs 10g | Fat 6g | Calories 294

Meal 7:

Protein 44g | Carbs 33g | 16g | Calories 445

Training:

Day 1: Quads/Hamstrings


Day 2: Shoulders


Day 3: Back/Biceps


Day 4: Chest/Triceps


Day 5: Hamstrings/Calves


Day 6: Rest

Day 7: Rest

Supplementation: