100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in: Whole Site
Ryan Hughes Muscle Building Program

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.
by Fitness 360 May 31, 2011

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 very little preparation time and effort.

My strategy is simple, quick and easy!

Training

My training strategy is also very 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 very 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 very 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.


Bookmark and Share

Related Articles

About The Author

Contributing Writer
VIEW AUTHOR PAGE

Check out these awesome articles by some of the best writers in the industry.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
7.7

Out of 10
Good
34 Ratings

105

Comments

Showing 1 - 25 of 105 Comments

(5 characters minimum)

      • notify me when users reply to my comment
simon1179

Rep Power: 10

  • rep this user
simon1179

that just looks sooo hard

Dec 4, 2011 10:08am | report
carrnage23

Rep Power: 29380

  • rep this user
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 4:08pm | report
MackDaddy1989

Rep Power: 10

  • rep this user
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 3:02am | report
airb0rne26th

Rep Power: 10

  • rep this user
airb0rne26th

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

Dec 26, 2011 9:39am | report
FatGuyPower

Rep Power: 320018

  • rep this user
FatGuyPower

he needs all the calories and protein for the steroid use.

Not knocking him. He has a awesome physique.

Jan 5, 2012 4:47am | report
Cuongpham

Rep Power: 20973

  • rep this user
Cuongpham

does he take deca and glutamine for recover?

Jan 9, 2012 3:40am | report
jut2008

Rep Power: 10

  • rep this user
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 8:11pm | report
tgodinho

Rep Power: 10

  • rep this user
tgodinho

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

Feb 23, 2012 11:35am | report
bsm5080

Rep Power: 10

  • rep this user
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 9:56am | report
jpittm9

Rep Power: 10

  • rep this user
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 7:26am | report
Ramo678

Rep Power: 10

  • rep this user
Ramo678

on week 8 with this workout. def seeing progress.

Article Rated:
10
Dec 10, 2011 12:44pm | report
mr_flores2007

Rep Power: 10

  • rep this user
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 8:33am | report
Muscleman0109

Rep Power: 10

  • rep this user
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 10:54pm | report
IBra7

Rep Power: 10

  • rep this user
IBra7

Milionaire Program !!

Dec 12, 2011 12:04pm | report
lift4gain

Rep Power: 10

  • rep this user
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 6:44pm | report
GonzaloAR

Rep Power: 1628640

  • rep this user
GonzaloAR

Wanna try this.

Dec 14, 2011 12:23am | report
mycke89

Rep Power: 10

  • rep this user
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 7:19am | report
Ensaner

Rep Power: 52244

  • rep this user
Ensaner

week 2 of this program and already seeing good progress

Dec 17, 2011 8:17am | report
GetReadyPhil

Rep Power: 10

  • rep this user
GetReadyPhil

Is this program good?

Article Rated:
10
Dec 19, 2011 6:16am | report
AnabolicSubza

Rep Power: 10

  • rep this user
AnabolicSubza

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

Dec 22, 2011 2:04am | report
  • Body Stats
  • ht: 5'10"
  • wt: 154.33 lbs
  • bf: 10.6%
Vinnie63

Rep Power: 10

  • rep this user
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 1:59pm | report
HansF

Rep Power: 1404819

  • rep this user
HansF

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

Dec 22, 2011 2:37pm | report
PlumpViking

Rep Power: 43899

  • rep this user
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:
9
Dec 27, 2011 11:38am | report
mchan135

Rep Power: 10

  • rep this user
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 6:40pm | report
WOOM

Rep Power: 989

  • rep this user
WOOM

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

Jan 4, 2012 5:11pm | report
Showing 1 - 25 of 105 Comments

Featured Product

Information. Motivation. Supplementation.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com