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

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

Meal 5:

  • Fruit

    Fruit: Banana And/Or Apple

    2 pieces Calories: 196
    Fats: 1 Grams | Protein: 1 Grams | Carbs: 51 Grams

  • Carbmaster Kroger Yogurt

    Carbmaster Kroger Yogurt

    1 serving Calories: 80
    Fats: 1 Grams | Protein: 12 Grams | Carbs: 4 Grams

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

Meal 6:

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

Meal 7:

  • Optimum Gold Standard 100% Casein

    Optimum Gold Standard 100% Casein

    1 scoop Calories: 120
    Fats: 1 Grams | Protein: 24 Grams | Carbs: 4 Grams

  • Extra Virgin Olive Oil

    Extra Virgin Olive Oil

    1 tbsp Calories: 120
    Fats: 14 Grams | Protein: 0 Grams | Carbs: 0 Grams

  • Skim Milk

    Skim Milk

    20 ounces Calories: 205
    Fats: 1 Grams | Protein: 20 Grams | Carbs: 29 Grams

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

Training:

Day 1: Quads/Hamstrings
  • Barbell Back Squat Barbell Back Squat

    Barbell Back Squat

    4 sets of 10 reps
  • Leg Press Leg Press

    Leg Press

    4 sets of 10 reps
  • Hack Squat Hack Squat

    Hack Squat

    4 sets of 10 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    4 sets of 15 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    4 sets of 10 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    4 sets of 15 reps
  • Cardio - Medium Intensity Cardio - Medium Intensity

    Cardio - Medium Intensity

    30 minutes


Day 2: Shoulders
  • Arnold Press Arnold Press

    Arnold Press

    4 sets of 10 reps
  • Front Raise Front Raise

    Front Raise

    4 sets of 15 reps
  • Lateral Raises Lateral Raises

    Lateral Raises

    4 sets of 10 reps
  • Cable Lateral Raises Cable Lateral Raises

    Cable Lateral Raises

    4 sets of 10 reps
  • Bent Over Rear Delt Raise Bent Over Rear Delt Raise

    Bent Over Rear Delt Raise

    4 sets of 10 reps
  • Wide Grip Low Row Wide Grip Low Row

    Wide Grip Low Row (shown with rope grip)

    4 sets of 10 reps
  • Smith Machine Shrug Smith Machine Shrug

    Smith Machine Shrug

    4 sets of 10 reps
  • Cardio - Medium Intensity Cardio - Medium Intensity

    Cardio - Medium Intensity

    30 minutes


Day 3: Back/Biceps
  • Deadlift Deadlift

    Deadlift

    4 sets of 10 reps
  • T-Bar Row T-Bar Row

    T-Bar Row

    4 sets of 10 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    4 sets of 10 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    4 sets of 10 reps
  • Standing Barbell Curls Standing Barbell Curls

    Standing Barbell Curls

    4 sets of 10 reps
  • One Arm Dumbbell Hammer Curls One Arm Dumbbell Hammer Curls

    One Arm Dumbbell Hammer Curls

    4 sets of 10 reps
  • Cardio - Medium Intensity Cardio - Medium Intensity

    Cardio - Medium Intensity

    30 minutes


Day 4: Chest/Triceps
  • Dumbbell Chest Press Dumbbell Chest Press

    Dumbbell Chest Press

    4 sets of 10 reps
  • Leverage Decline Chest Press Leverage Decline Chest Press

    Leverage Decline Chest Press

    4 sets of 10 reps
  • Dip Machine Dip Machine

    Dip Machine

    4 sets of 15 reps
  • Butterfly Machine Butterfly Machine

    Butterfly Machine

    4 sets of 10 reps
  • Rope Pushdowns Rope Pushdowns

    Rope Pushdowns

    4 sets of 10 reps
  • JM Press JM Press

    JM Press

    4 sets of 10 reps
  • Cardio - Medium Intensity Cardio - Medium Intensity

    Cardio - Medium Intensity

    30 minutes


Day 5: Hamstrings/Calves
  • Standing Smith Machine Calf Raises Standing Smith Machine Calf Raises

    Standing Smith Machine Calf Raises (shown with barbell)

    4 sets of 10 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    4 sets of 15 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    4 sets of 10 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    4 sets of 10 reps
  • Cardio - Medium Intensity Cardio - Medium Intensity

    Cardio - Medium Intensity

    30 minutes


Day 6: Rest

Day 7: Rest

Supplementation:

With Breakfast:
With Meal 5/Post Workout:
With Meal 7: