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Ryan Hughes Muscle Building Program

Ryan Hughes is a beast in the gym, and he’s quickly making his presence known in the fitness world. He wasn’t always mister muscles though.

When packing on dense lean muscle mass, Ryan Hughes takes a no-frills approach to his training and nutrition programs. He eats the same healthy foods day in and day out and sticks to the basics in the gym, because that's what works for him.

Like a well-oiled machine, Ryan powers through his grueling workouts and never misses a meal, because he knows that you have to eat big to get big.

If you want to be a powerhouse like Ryan Hughes, then don't miss his unique muscle building program.

Ryan Hughes' Fitness Program

Watch The Video - 11:25



Cutting Regimen


Nutrition

Calories: 4,689.5
Fats: 130.5g
Protein: 416g
Carbs: 502g

Meal 1:

Total Calories For Meal 1: 533

Meal 2:

  • turkey

    99% lean Ground Turkey

    6 oz
    Protein 47g   |   Carbs 0g   |   Fat 18g

  • Broccoli

    Broccoli

    1 cup
    Protein 3g   |   Carbs 5g   |   Fat 0g

  • almonds

    Almonds

    1/4 cup
    Protein 8g   |   Carbs 8g   |   Fat 19g

  • Yams

    Yams

    8 oz
    Protein 3g   |   Carbs 62g   |   Fat 0g

Total Calories For Meal 2: 849

Meal 3:

  • Salmon

    Salmon

    6 oz fresh grilled
    Protein 39g   |   Carbs 0g   |   Fat 12g

  • Broccoli

    Broccoli

    1 cup
    Protein 3g   |   Carbs 5g   |   Fat 0g

  • Brown Rice

    Brown Rice

    1 cup cooked
    Protein 5g   |   Carbs 45g   |   Fat 2g

Total Calories For Meal 3: 515

Meal 4:

Total Calories For Meal 4: 595

Meal 5:

  • 99% lean Ground Turkey

    99% lean Ground Turkey

    6 oz
    Protein 47g   |   Carbs 0g   |   Fat 18g

  • Yams

    Yams

    8 oz
    Protein 3g   |   Carbs 62g   |   Fat 0g

  • almonds

    Almonds

    1/4 cup
    Protein 8g   |   Carbs 8g   |   Fat 19g

Total Calories For Meal 5: 822

Meal 6:

  • myofusion

    Myofusion

    2 scoops
    Protein 50g   |   Carbs 10g   |   Fat 6g

  • Vitargo

    Vitargo

    1 scoop
    Protein 0g   |   Carbs 35g   |   Fat 0g

Total Calories For Meal 6: 455

Meal 7:

  • Egg Whites

    Egg Whites

    8
    Protein 19g   |   Carbs 1g   |   Fat 0g

  • Fat Free Cheddar Cheese

    Fat Free Cheddar Cheese

    1 oz
    Protein 9g   |   Carbs 1g   |   Fat 0g

  • Spinach

    Spinach

    3 oz
    Protein 2g   |   Carbs 3g   |   Fat 0g

  • Red Pepper

    Red Pepper

    1/4
    Protein 0g   |   Carbs 2g   |   Fat 0g

  • Onion

    Onion

    1 oz
    Protein 0g   |   Carbs 3g   |   Fat 0g

  • Yams

    Yams

    8 oz
    Protein 3g   |   Carbs 62g   |   Fat 0g

Total Calories For Meal 7: 438

Meal 8:

Total Calories For Meal 8: 482.5

Training

Day 1: Chest
Day 2: Quads/Calves
Day 3: Rest
Day 4: Shoulders
Day 5: Arms
Day 6: Back/Hamstrings
Day 7: Rest

Abdominals: Trained every other day alternating between weighted exercises on one day and non-weighed the next abdominal day. I use a variety of different exercises with my main focus being on controlling the movement and maximizing the contraction.

Cardio: Moderate intensity cardio for 30 minutes first thing in the a.m. and 20 minutes post-workout daily.


Supplementation

WITH MEAL 2
PRE WORKOUT

Ryan Hughes' Personal Philosophy


Nutrition

My approach to nutrition is very simple. Over the past few years I have tried various foods, quantities and timing strategies and I believe I have found what works best for me. I stick to simple quality protein sources and complex carbohydrates. My diet does not contain a ton of variety as you can tell which may not be right for everyone.

However, I don't mind the lack of variety and I enjoy knowing exactly what I am getting each and every day. The lack of variety makes it easy for me to plan ahead and prepare my food. Grocery shopping and meal preparation are a breeze for me because I stick to simple, high quality foods which require little preparation time and effort.

My strategy is simple, quick and easy!

Training

My training strategy is also straight forward. I stick to basic compound movements to optimize gains in lean muscle mass. These movements have always worked for me, so I figure, why change? I never understood why people, who are making solid steady gains, would completely revamp their training routine.

I think switching your routine and keeping things fresh is absolutely critical, but to throw out everything and start fresh is silly. I always include the basic compounds movements and build around them. I rarely "bulk" anymore. I take a few months to try and add new muscle mass each year, but these periods of time I still eat clean.

My training during these periods is somewhat lower reps and heavier weight. During a cutting phase, I typically reduce the weight, increase the training volume and add in cardio.

Supplementation

Supplementation for me is very regimented and consistent. I believe this to be the key to supplementation success. I have always used Gaspari Nutrition products.

In fact my first supplement stack ever was Size-On/SuperPump 250. So, signing with Gaspari Nutrition was sort of like a dream come true for me. If you look back into my forum posts, blogs and comments you will find that I have always supported the brand and used the products.

I also use fish oils and Genr8 Vitargo, which is a great product to use post-workout. I use Vitargo year round, even when cutting. One tip I would give anyone who is looking to add a supplement regimen to their current plan is, get everything else in check first.

Do not rely on supplements; use them in addition to a balanced diet and strict training regimen. You will see great results if you use these products properly in the right nutritional and training environment.

Fitness 360


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carrnage23

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carrnage23

This guy eats way too much protein/carbs than his body actually needs, yes he has muscle/looks better than most people, but in reality 1/2 of that protein/carbs that he eats on a daily basis don't even get utilized.

Dec 4, 2011 5:08pm | report
 
MackDaddy1989

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MackDaddy1989

I agree, plus they added some of the proteins up wrong, saying 8 egg whites only has 10 grams of protein... it's almost a cup and a half of egg whites!

Dec 26, 2011 4:02am | report
airb0rne26th

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airb0rne26th

He's an ectomorph like me. I should be eating like this but yeah it's way too much moneywise.

Dec 26, 2011 10:39am | report
Cuongpham

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Cuongpham

does he take deca and glutamine for recover?

Jan 9, 2012 4:40am | report
jut2008

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jut2008

That actually depends on his work life and how much cardio he does with this workout. So there is a good chance that he does need that amount of calories.

Jan 9, 2012 9:11pm | report
tgodinho

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tgodinho

I agree with carrnage23, this is just propaganda to sell their products...

Feb 23, 2012 12:35pm | report
bsm5080

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bsm5080

that would be true if this workout was the only thing he was doing but realistically he is obviously going a lot harder and I do think most of his carbs/protein are being utilized because hes a body builder this isn't a body builder routine its just a mass gain he obviously does way more stuff that he doesn't mention here to keep things straight forward

Mar 15, 2012 10:56am | report
talldarknskinny

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talldarknskinny

He is a professional body builder and prob hits the gym two to three times per day. I guarantee he does eat all of that food. I eat 3500 cal/day and I have a very structured workout plan that is working right now but I know that if I stop eating so much I will lose weight. I would eat more but I don't make all that much money to spend half of my check on food.

Jun 7, 2012 3:55am | report
Heather18

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Heather18

Doesn't mean you have to follow his exact nutrition plan why not adapt it to suit yourself and shut up moaning, use it as a guide line to suit yourself, everyone is different so instead of picking take a few hints and tips to help yourself.

Dec 29, 2012 11:16am | report
jpittm9

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jpittm9

Ryan has definitely found a program that works for him! I think the information provided is very beneficial as long as the individual uses it to find a program that works for them. Eating is the key, i have gained almost 40 lbs. through diet and training. Thanks for great tips Ryan!

Dec 5, 2011 8:26am | report
 
Ramo678

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Ramo678

on week 8 with this workout. def seeing progress.

Article Rated:
Dec 10, 2011 1:44pm | report
 
mr_flores2007

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mr_flores2007

Regarding the reps and sets, do you increase the weight as you go down in reps (Ex: Squats - 6 sets - 15,12, etc.)

Jan 31, 2012 9:33am | report
Muscleman0109

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Muscleman0109

I do. I always do the most i can do but am still able to finish the reps and its making a big difference

Feb 4, 2012 11:54pm | report
IBra7

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IBra7

Milionaire Program !!

Dec 12, 2011 1:04pm | report
 
lift4gain

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lift4gain

yeah if i had the money to eat like this each month, id move out of my box for a studio apartment and move into a real home lol. i guess the least i can do is relace some of my workouts and try out some that are listed for awhile

Dec 12, 2011 7:44pm | report
 
GonzaloAR

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GonzaloAR

Wanna try this.

Dec 14, 2011 1:23am | report
 
mycke89

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mycke89

You want me to eat how much again?

*Looks at diet layout, number of calories per day. Looks at bank account. Back to diet. Back to bank account.*

Um... What are my alternatives exactly?

Not all of us get paid to eat right and look good lol some of us don't have the luxury to spend that much on food :/

Dec 17, 2011 8:19am | report
 
Ensaner

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Ensaner

week 2 of this program and already seeing good progress

Dec 17, 2011 9:17am | report
 
GetReadyPhil

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GetReadyPhil

Is this program good?

Article Rated:
Dec 19, 2011 7:16am | report
 
AnabolicSubza

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AnabolicSubza

looks pretty good i think, but ill comment on its effectiveness in 3 months.

Dec 22, 2011 3:04am | report
 
Vinnie63

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Vinnie63

I think this is a good program to learn some new things from. Unfortunately for all of us, no one cookie cutter plan works for everyone. Gotta keep on experimenting and changing things up. This is good stuff though.

Dec 22, 2011 2:59pm | report
 
HansF

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HansF

Looks like a well rounded routine. Gonna try it out.

Dec 22, 2011 3:37pm | report
 
PlumpViking

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PlumpViking

I'm on my 4'th cycle of Kris Gethin's 12 week hardcore program, but this seems to be better suited for my mass/bulking ambitions for 2012!
WRT comments on cost/"millionaire diet": You have to eat big to get big. Period. However, there are numerous budget friendly alternatives! Canned tuna, frozen chicken breast, any carb source can be replaced by oats and broccoli, etc. Lowering diet cost does not imply lowering diet quality! Cheers

Article Rated:
Dec 27, 2011 12:38pm | report
 
mchan135

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mchan135

sticking to the basics has always worked for me.. no need to make lifting weights confusing and complicated ..i just wish i could afford to adopt his diet

Jan 2, 2012 7:40pm | report
 
WOOM

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WOOM

simillar to my workout , except i do 2 bodyparts a day.

Jan 4, 2012 6:11pm | report
 
Showing 1 - 25 of 168 Comments

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