FROM: NEW HAMBURG
OCCUPATION: FITNESS MODEL
CURRENT WEIGHT: 190 POUNDS
Ben Heuring was a late bloomer. The smallest kid on the baseball team, he graduated high school standing at 5’7” and weighing just 140 pounds.
When Ben started lifting, magic began to happen. He shot up to 6ft and increased his body mass to 185 pounds. At 21, Ben entered his first bodybuilding competition and stepped on stage at 210 pounds. Eventually, he hit 215 pounds and placed 2nd at the nationals with 18” biceps and a 45” chest.
Ben, now 23, has since downsized and now tips the scales at 190 pounds and sustains this weight for fitness modelling. He recommends eliminating fats post-workout for sustained lean muscle growth.
BEN’S BIG GAINS MEAL PLAN FOR WINTER BULKING WHILE DOING THE WEEKLY UPPER-BODY SPLIT
Ben gained 30 pounds of muscle in 12 weeks on the following meal plan. He used this plan to bulk up and build muscle prior to becoming a fitness model.
FOUR TIMES PER DAY, WEEKS 1-4
- 1lb 93% lean ground turkey
- 1 cup rice
- 2 handfuls broccoli
FOUR TIMES PER DAY, WEEKS 5-8
- 1lb 96% lean ground beef
- 1 cup rice
- 2 handfuls broccoli
FOUR TIMES PER DAY, WEEKS 9-12
- 2 chicken breasts
- 1 cup rice
- 2 handfuls broccoli
EVENING SNACK
- 7-8 tbsps peanut butter on white bread with 1 glass 2% milk
POST-WORKOUT
- Whey protein with two scoops peanut butter and water
BEN’S MODEL MAINTENANCE UPPER-BODY WORKOUT
Total time: 45 minutes, twice a week
DUMBBELL BENCH PRESS
Sets: 3
Reps: 15
Tempo: Steady
Rest: 20 secs
PREACHER CURLS
Sets: 2
Reps: 30
Tempo: Fast
Rest: 30 secs
CHEST CABLE FLYES
Sets: 3
Reps: 15
Tempo: Fast
Rest: 30 secs
TRICEPS ROPE PUSHDOWN
Sets: 2
Reps: 30
Tempo: Fast
Rest: 30 secs
DUMBELL OVERHEAD TRICEPS EXTENSION
Sets: 3
Reps: 15
Tempo: Steady
Rest: 20 secs
DUMBBELL TRICEP KICKBACK
Sets: 2
Reps: 20
Tempo: Fast
Rest: 30 secs
BICEPS CABLE CURLS
Sets: 3
Reps: 20
Tempo: Fast
Rest: 30 secs
DUMBBELL HAMMER CURLS
Sets: 3
Reps: 15 (alternating)
Tempo: Steady
Rest: 20 secs
RUSSIAN TWISTS
Sets: 3
Reps: 30 (each side)
Tempo: Fast
Rest: 30 secs
DUMBBELL OVERHEAD PRESS
Sets: 3
Reps: 15
Tempo: Steady
Rest: 20 secs
STRAIGHT ARM ROPE PULLDOWN
Sets: 2
Reps: 30
Tempo: Fast
Rest: 30 secs
LATERAL RAISES
Sets: 2
Reps: 20
Tempo: Fast
Rest: 30 secs
REAR DELT FLYES
Sets: 3
Reps: 20
Tempo: Fast
Rest: 30 secs
REAR DELT CABLE FLYES
Sets: 2
Reps: 20
Tempo: Fast
Rest: 30 secs
SEATED CHEST FLYES
Sets: 3
Reps: 15
Tempo: Fast
Rest: 30 secs
WIDE GRIP PULL-UPS
Sets: 3
Reps: 15
Tempo: Fast
Rest: 30 secs
SEATED ROW
Sets: 3
Reps: 15
Tempo: Steady
Rest: 20 secs
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