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The Sun 10 Week Challenge:
DIET
Diet is frequently overlooked by many, the emphasis often being on what goes on in the gym, as
opposed to the kitchen. Be under no illusion, an equal if not greater change in your physique comes
from ensuring your diet is effective and conducive to your personal goals.
We fully understand the restrictions full-time jobs can impose on eating at specified times, we have
therefore simplified the diet to 4 meals a day;
1. Breakfast
2. Lunch
3. Pre training
4. Post training
Meal 1: Breakfast
Aim to consume a good quality protein source (no more than 50g), moderate fats and moderate
carbohydrates.
Example Meals
2x Slices of wholegrain bread, 2 x poached eggs, 4x grilled bacon rasher medallions, 1x handful of
torn spinach or;
300ml Total 0%, 50g rolled oats, 50g blueberries, 50g raspberries, 20g flavoured whey protein.
Meal 2: Lunch
Aim to consume a good quality protein source (no more than 50g), moderate/high fats,
low/moderate carbohydrates.
Example Meals
100g sweet potato paprika wedges, seasoned skinless chicken breast, mixed vegetables or;
Food doctor pitta bread, 100g reduced fat hummus, carrot and cucumber batons, packet of diced
(flavoured/marinated) chicken breast.
Meal 3: Pre Workout Meal (90 minutes before training)
Aim to consume a good quality protein source (no more than 50g), low fat and high carbohydrates
Example meals
75-100g rolled oats, 40g whey protein, 100g banana.
Lean chilli and 75-90g white basmati rice
Meal 4: Post Workout Meal (within 60 minutes of workout)
Aim to consume a good quality protein source (no more than 50g), low fat and high carbohydrates.
Example meals
Turkey burgers, red and white quinoa, mixed vegetables, 20g grated low fat cheese.
Jacket potatoes, can of tuna and half can of baked beans, 20g grated low fat cheese.
SNACKS
Popular and easily prepared snacks for interim periods;
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Protein Flapjacks, or for those with a nut allergy the nut-free version.
Protein Bars,
Sweet Potato Brownies,
Biltong,
Cottage Cheese,
HYDRATION
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Always remember to stay hydrated, take a large bottle of water with you to work, and to
add variety feel free to add diced lemons and lime.
Often drinking water can act as a great appetite suppressant as well as hydrating you and
staving off those dreaded headaches.
For further information on the importance of hydration click here.
ALLERGIES AND INTOLERENCES
Common allergies and intolerances include;
• Gluten intolerance
• Wheat intolerance
• Lactose intolerance
Nearly all-major supermarkets now stock ‘free from’ ranges, which mean that you shouldn’t have to
give up certain food types in addressing your intolerance.
VEGETARIANS
From working closely with hundreds of vegetarian and prescartarians, we have found that the main
are of diet they struggle with is consuming an adequate amount of protein.
We have put together a list of high protein vegetarian food sources;
1. Eggs
2. Cottage Cheese
3. Quinoa
4. Green Peas
5. Kidney Beans
6. Lentils
7. Tempeh
8. Chick Peas
9. Peanut Butter
10. Almond Butter
FLEXIBLE DIETING, PORTION CONTROL AND EXERCISING MODERATION
Adopting a healthier way of living doesn’t mean you have to limit your diet to chicken, rice and
broccoli. Many fitness regimes pressure you to cut out ‘bad’ foods, limiting yourself to only ‘clean’ or
‘healthy’ foods and then rewarding your abstinence with gluttonous ‘cheat’ meals (or days). This
way of life is not sustainable and is far more detrimental to your health than flexible dieting.
Understanding and implementing portion control is a key component to progressing towards your
health and fitness related goals. This is best done by beginning to weigh out at least the
carbohydrate component of your meals, and utilising user-friendly smart phone apps such as
MyFitnessPal that log your total carbohydrate, protein, fat and calorie intake simply and easily.
VICE FOODS, CHEAT FOODS, REPLACEMENTS, INCORPORATIONS
Everyone gets food cravings sooner or later, so how do we address these without ruining our diet?
We build these into our meals, and often can make an allowance or amendment to ensure that their
inclusion doesn’t take our daily calorie intake above and beyond what we require. Try to be vigilant
of the values contained within the vice/cheat food and consume at a time that fits in with the
dietary advice above. The key when incorporating these foods/drinks is to be restrained and not
allow your-self to indulge excessively and finish the lot!
Eating out can also play havoc, the answer isn’t to abstain, but rather be vigilant once again, and try
(where possible) to opt for the option that sits most closely with the meal you would have consumed
had you not gone out.
FITNESS FALLACIES; TOO MUCH OF A GOOD THING – SMOOTHIES AND CLEAN EATING
Sadly an all too common sight is diets promising drastic weight loss in short periods of time, many
advocated by celebrities for an endorsement fee.
It’s not all about the numbers on the scale and the time it took to get there.
These diets are neither sustainable, nor healthy and often result in you ending up in a worse position
months down the line – as you fall victim to a rebound effect, and substantial weight gain. A weight
loss diet does not have to starve you nor make you feel consistently lethargic.
Many trendy diets also lead to common misconceptions. The era of, and fascination with fruit
smoothies is just a tad misleading. Many of these purportedly healthy smoothies hide as much as 12
teaspoons of sugar in a single bottle, granted it also has some nutritional merit but the level of sugar
is excessive and not conducive to weight loss.
TOP 5 MEAL IDEAS
• Low carb pizza
• Peanut Butter stir fry
• Tuna Burgers
• Turkey Burgers
Healthy Tikka
TOP 5 CRAVING KILLERS
• Sweet Potato Nachos
• Home Made Nutella
• Sweet Potato Brownies
• Protein Pancakes
• Protein Ice-cream
SUPPLEMENTS
Notoriously a minefield for new gym users, often making bold claims and life changing promises,
alongside brightly coloured packaging and a hefty price tag. The first word of caution; no supplement
on the market of itself will revolutionise your physique. Prioritise diet and training first and
foremost, your money is better off spent here. Supplements such as whey protein are not a miracle,
but rather can be viewed as a convenience tool enabling you to quickly and conveniently derive a
protein source. By all means make use of health and well-being supplements as you see fit.
TRAINING PLAN
Overview
The training has been devised to be progressive, and therefore we have increased the number of
sessions in the second half of the challenge. Remember this doesn’t mean you have to give up any
sporting hobbies, or walking the dog for instance – this is to be used in conjunction with your current
lifestyle.
If work/commitments are such that you can’t perform all the workouts or spare the full amount of
time – do what you can, and stay true to the diet – it is substantially better than nothing at all.
Weeks 1-5 offer 2x gym sessions a week with an additional optional session.
Weeks 5-10 offer 3x gym sessions a week with an additional optional session.
We have included varying training phases;
1. Volume/Hypertrophy – aimed to increase muscular endurance and size
2. Power/Hypertrophy - aimed to increase quality and efficiency of muscle contractions as well
as increasing size.
3. Strength – aimed to increase your muscular strength.
Before taking part in the challenge it is important that you have a method and awareness of how to
effectively monitor your ongoing progress and ultimately to enable you to fully appreciate the
benefits at the end of week 10.
We advise you record your weight and measurements as well as taking photos at the beginning of
Week 1, end of Week 5, and of course at the completion of Week 10.
How to monitor your progress effectively
Tracking your progress should be completed in the most effective and reliable way possible. To do
this we are going to have to keep all tests consistently constant and fair, as with GCSE science!
Complete the below tests every other Monday morning; so bi-weekly, or every 14 days – and be
sure to tweet your ongoing progress @LDN_Muscle and @TheSun.
This article details and justifies the below methods of measurement and more in great detail:
http://www.ldnmuscle.com/scale-weight/
i) Body Measurements:
To be taken with a tape measure in a tensed and relaxed format; twice per body part ultimately! Get
a partner to help if possible.
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Measuring your chest girth: measure the circumference around your chest at its widest
point. For most men this will be just below the armpits.
Measuring your upper arm: measure the circumference around the thickest part of your
upper arm. Commonly at the peak of bicep to peak of tricep.
Measuring your upper thigh: measure the circumference around your upper thigh at its
widest point. This is usually equidistant from the knee and hip.
Measuring your calfs: measure the circumference around your calf at its widest point.
Usually closer to the knee then the ankle.
ii) Weighing Rules
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Use the same scales where possible.
Weigh yourself with the same amount of food and drink inside you (upon waking is
recommended- but keep it consistent).
Weigh at regular intervals: every 7-14 days is recommended.
Wear the same amount of clothing each time.
iii) Photo Documenting Advice:
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Take a before photo on day one of the 10 week challenge.
Take all photos in the same conditions if possible; lighting, food and drink taken on board
and time of day (either pumped or relaxed, but stay consistent across all photos) are all
important variables and should be kept the same.
If you have tattoos please ensure your photos are consistent- always a selfie or always
another person taking the image- otherwise they will appear to have change sides - this
will save any claims of ‘Photoshop’.
Full body shot; head and feet not compulsory. Although a noticeable feature such as the face
does help prevent people claiming the photos are different people!
Using the same background also helps to verify the legitimacy of the transformation.
1 x front view, and 1 x side view photo taken each time.
Save all your measurements and photos in a safe and consistent manner- on your phone, laptop or a
good old-fashioned diary is recommended. Documenting your progress will help you and us evaluate
your progress of the course of the challenge.
TRAINING SCHEDULE
Week 1 – ‘Acclamation’ Week.
Make sure you have taken your WEEK 1 PHOTOS & WEIGH IN
Designed to introduce you into the gym and educate you on the required technique on the key lifts.
Be sure to make a note of the weights you use for each exercise, this will enable you to gauge your
progress over the 10 week challenge.
Session 1 – Here you will be performing 5x sets of each exercise all for x4 reps.
1) Deadlifts – 5x sets of 4 Reps, 90 second rests between sets
With feet flat beneath bar squat down and grasp bar with shoulder width, or slightly wider, over
hand or mixed grip. Lift the bar by extending hips and knees to full extension simultaneously. Pull
shoulders back at top of lift if rounded, pushing your chest out. Return by bending knees forward
slightly while allowing hips to flex back behind, keeping back straight and knees pointed same
direction as feet. Set up for the same starting position between each rep.
2 Minute Rest – use this time to set up for your next exercise
2) Barbell Squats - 5x sets of 4 Reps, 90 seconds rest between sets
Legs just beyond shoulder width apart, toes and knees pointing forward/slightly outward. Strong
through the core, level at the knees, hips and shoulders- cumulating to keep the bar level and body
symmetrical, protecting the back and body from injury.
Break from the hips; with your bum coming back and then down. Control the bar and sink to just
below parallel, keeping the weight through your heels. Powerfully drive up, ensuring the knees don’t
cave inwards, standing tall and squeezing through the thighs and glutes at the peak.
2 Minute Rest – use this time to set up for your next exercise
3) Bench Press – 5x sets of 4 Reps, 90 seconds rest between sets
Take a comfortable width grip on the bar, lowering it so that it touches your chest in line with your
nipples. Push directly upwards- through your chest rather than shoulders- avoiding locking out
elbows at the peak of movement.
2 Minute Rest – use this time to set up for the final exercise.
4) Military Press – 5x4 Reps, 90 seconds rest between sets
Take a comfortable width grip on the bar, lowering it so that it touches your chest in line with your
nipples. Focus on pushing through your pecs and triceps while keeping your elbows in line with your
shoulders.
Session 2
Begin your session by consulting your notes from session 1. Here we are aiming to repeat the same
workout with the same weights as session 1, but now for an increased amount of reps. This time for
each of the respective exercises you will be performing 4x6 Reps.
As this is now your second session confidence and technique should hopefully now be increasing. As
the weights you use in this session match that of session 1 there is no need to record them in your
training diary.
1) Deadlifts - 4x sets of 6 Reps, 90 seconds rest between sets
With feet flat beneath bar squat down and grasp bar with shoulder width, or slightly wider, over
hand or mixed grip. Lift the bar by extending hips and knees to full extension simultaneously. Pull
shoulders back at top of lift if rounded, pushing your chest out. Return by bending knees forward
slightly while allowing hips to flex back behind, keeping back straight and knees pointed same
direction as feet. Set up for the same starting position between each rep.
2 Minute Rest
2) Barbell Squats – 4x sets of 6 Reps, 90 seconds rest between sets
Legs just beyond shoulder width apart, toes and knees pointing forward/slightly outward. Strong
through the core, level at the knees, hips and shoulders- cumulating to keep the bar level and body
symmetrical, protecting the back and body from injury.
Break from the hips; with your bum coming back and then down. Control the bar and sink to just
below parallel, keeping the weight through your heels. Powerfully drive up, ensuring the knees don’t
cave inwards, standing tall and squeezing through the thighs and glutes at the peak.
2 Minute Rest
3) Bench Press – 4x sets of 6 Reps, 90 seconds rest between sets
Take a comfortable width grip on the bar, lowering it so that it touches your chest in line with your
nipples. Push directly upwards- through your chest rather than shoulders- avoiding locking out
elbows at the peak of movement.
2 Minute Rest
4) Military Press – 4x sets of 6 Reps, 90 seconds rest between sets
Take a comfortable width grip on the bar, lowering it so that it touches your chest in line with your
nipples. Focus on pushing through your pecs and triceps while keeping your elbows in line with your
shoulders.
**WEEK 1 CHALLENGE**
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Time how long it takes you to complete 1 round of the below circuit.
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Complete the set amount of reps on each exercise before moving onto the next.
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Concentrate on good form and full range of motion rather than speed; quality muscle
contraction is the aim.
20 x press ups,
20 x squats,
20 x sit ups,
20 x lunges (alternate legs),
20 x burpees.
Session 3
Back and Arms (Optional)
1) Wide Grip Bent Over Row 4x sets of 6 Reps, 90 seconds rest between sets
Feet shoulder width apart, knees bent, lower chest until just above 45 degrees and ensure your back
is flat. Take a wider than shoulder width overhand grip. Draw the bar into your belly button- whilst
looking forward.
2 Minute Rest
2) Narrow Grip Underhand Row 4x sets of 6 Reps, 90 seconds rest between sets
Feet shoulder width apart, knees bent, lower chest until just above 45 degrees and ensure your back
is flat. Take an underhand grip just inside shoulder width apart. Draw the bar into your belly buttonwhilst looking forward.
2 Minute rest
3) Hammer curls superset to skull crushers.
A superset is where you perform one exercise and then straight after another exercise, this counts as
1x set. You then rest and repeat for the specified number of sets.
6x Hammer Curls straight to 6x Skull Cruhsers for a total of 4 Sets. 90 Seconds rest between sets
Hammer Curls:
Allow your harms to hang straight, palms facing inwards. Fully extend your arms at the bottom of the
rep but keep the tension in your biceps. Focus on controlled concentric/eccentric movements with a
strong bicep contraction at the top of the rep. Avoid lifting the dumbbells too high.
Skull Crushers:
Elbows should stay directly above your shoulders throughout rep- not bowing out or moving down
towards your head. The bar should stop at your hairline or upper forehead at the base of each
repetition. Push through triceps on concentric movement.
4) Abs – Feat Raised Crunches 5x sets of 10 Reps, 30-45 second rest between sets
With your legs at a 90 degree angle hooked over a bench bottom drawn close to the bench. With a
neutral neck position crunch directly up, slowly returning to the start phase.
5) HIIT
High Intensity Interval Training. A time efficient and effective form of cardio. Short rapid intervals at
maximum effort followed by a rest period in which you don’t come to a stand still but in essence tick
over. Aim for 7/10 resistance on your interval, and 3/10 on your easy period.
2 Minute warm up (Bike, Cross Trainer)
3x 20 Seconds @100% effort, 40 seconds easy
3x 15 Seconds @100% effort, 45 seconds easy
3x 20 Seconds @100% effort, 50 seconds easy
3-5 Minute cool down 4/10 resistance at an easy pace.
Week 2 ‘Power/Hyper Trophy’
Session 1
Metabolic Circuit
As many circuits as possible in 10 minutes. No rest between exercises or circuits unless needed. Do
not negate form in search of a higher score.
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Kettle Bell swings x 15
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Dumbbell squat thrusters x 15
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Push ups x 15
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Burpees to tuck jump x 15
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Feet raised crunches x 15
Session 2- Full Body 2 exercises per muscle, 2 sets maximum 6 reps on any set – aiming for
Here we are working on a slow and controlled negative phase (lowering phase) of the rep and an
explosive Concentric (returning phase). Aiming to lift heavy WITHOUT compromising your technique.
1) Legs
i) Barbell Squats - 2x sets. Maximum of 6 reps on each set. 90 seconds rest between sets
Legs just beyond shoulder width apart, toes and knees pointing forward/slightly outward. Strong
through the core, level at the knees, hips and shoulders- cumulating to keep the bar level and body
symmetrical, protecting the back and body from injury.
Break from the hips; with your bum coming back and then down. Control the bar and sink to just
below parallel, keeping the weight through your heels. Powerfully drive up, ensuring the knees don’t
cave inwards, standing tall and squeezing through the thighs and glutes at the peak.
90 seconds rest
ii) Goblet Squats - 2x sets. Maximum of 6 reps on each set. 90 seconds rest between sets
Legs just beyond shoulder width apart, toes and knees pointing forward/slightly outward. Strong
through the core, level at the knees, hips and shoulders- cumulating to keep the bar level and body
symmetrical, protecting the back and body from injury.
Select your grip as shown in the photos. Pull shoulders back, strong through the core, take a big
breath in and break from the hips. Bum comes back and then down, weight through your heels,
aiming to drop just below parallel. Powerfully drive up, ensuring the knees don’t cave inwards,
standing tall and squeezing through the thighs and glutes at the peak.
Back
i) Bent Over Row - 2x sets. Maximum of 6 reps on each set. 90 seconds rest between sets
Feet shoulder width apart, knees bent, lower chest until just above 45 degrees and ensure your back
is flat. Take a wider than shoulder width overhand grip. Draw the bar into your belly button- whilst
looking forward.
ii) Pendlay Row - 2x sets. Maximum of 6 reps on each set. 90 seconds rest between
Adopt a position similar to that of a stiff leg deadlift. Put a slight bend in your knees and try to adopt
a 90 degree angle. Take a wider than shoulder width overhand grip and draw the barbell up to your
belly button.
Shoulders
i) Shoulder Press - 2x sets. Maximum of 6 reps on each set. 90 seconds rest between
Keep elbows in line with your shoulders through the movement, lower the dumbbells down to a 90
degree angle in a slow and controlled manner, squeeze through your shoulders and drive upwards to
the top of the rep, making sure you don’t lock out your arms.
Chest
i) Bench Press - 2x sets. Maximum of 6 reps on each set. 90 seconds rest between
Take a comfortable width grip on the bar, lowering it so that it touches your chest in line with your
nipples. Push directly upwards- through your chest rather than shoulders- avoiding locking out
elbows at the peak of movement.
ii) Explosive Press ups - 2x sets. Maximum of 6 reps on each set. 90 seconds rest between
Hands should be very slightly wider than your shoulders. Focus on keeping your body straight
throughout the rep. Your elbows should stay close to body, your chin almost touching the ground at
the bottom of each rep.
**WEEK 2 CHALLENGE**
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Time the duration of the secondary exercise on tests 1 and 2.
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Input 1000m on the rower and record the time taken to complete the given distance.
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2 minutes rest between each test.
1. 25 x squats into a ski sit hold (timed)
2. 15 x press ups into straight arm plank hold (timed)
3. 1000m row challenge (level 5 & timed)
Session 3 (optional)
Legs Shoulders and Abs
Legs
i) Goblet Squat – 3x sets of 6-8 Reps, 60-75 seconds rest between sets
Legs just beyond shoulder width apart, toes and knees pointing forward/slightly outward. Strong
through the core, level at the knees, hips and shoulders- cumulating to keep the bar level and body
symmetrical, protecting the back and body from injury.
Select your grip as shown in the photos. Pull shoulders back, strong through the core, take a big
breath in and break from the hips. Bum comes back and then down, weight through your heels,
aiming to drop just below parallel. Powerfully drive up, ensuring the knees don’t cave inwards,
standing tall and squeezing through the thighs and glutes at the peak.
ii) Barbell Squats - 3x sets of 6-8 Reps, 60-75 seconds rest between sets
Legs just beyond shoulder width apart, toes and knees pointing forward/slightly outward. Strong
through the core, level at the knees, hips and shoulders- cumulating to keep the bar level and body
symmetrical, protecting the back and body from injury.
Break from the hips; with your bum coming back and then down. Control the bar and sink to just
below parallel, keeping the weight through your heels. Powerfully drive up, ensuring the knees don’t
cave inwards, standing tall and squeezing through the thighs and glutes at the peak.
iii) Stiff Leg Deadlifts - 3x sets of 6-8 Reps, 60-75 seconds rest between sets
Grasp an olympic bar utilising an overhand grip or alternate grip. Select a slightly narrower than
shoulder width stance.
Keep your legs slightly flexed at the knees and bring your torso up to a straight position by extending
your hips until you are upright, keeping your back straight and shoulders pulled back throughout the
movement.
This will bring you to standing, where the knees should be slightly bent, squeezing through the glutes
and hamstrings.
Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips
while keeping your back straight. Keep moving forward as if you were going to pick something from
the floor until you feel a stretch on the hamstrings- where the stretch through the hamstrings gets to
a point where the lower back rounds, stop and move onto the next rep- or for the more flexible
person touch the floor between each rep.
Shoulders
i) Arnold Press - 3x sets of 6-8 Reps, 60-75 seconds rest between sets
Starting with your palms turned facing towards your chest and placed just above your chest – drive
the dumbbells upwards whilst simultaneously twisting them outwards so that your palms finish
facing away from you. Stop before your arms lock out at the top of the rep. Reverse the twist on the
return phase of the rep.
ii) Lateral Raises - 3x sets of 6-8 Reps, 60-75 seconds rest between sets
Feet shoulder width apart, with your shoulder blades pulled back and knees slightly bent – grip the
dumbbell with your knuckles facing downwards . Raise the dumbbells directly to the side stopping in
line with your shoulder height, control on your return. No swinging.
iii) Hammer Press (Shoulders) - 3x sets of 6-8 Reps, 60-75 seconds rest between sets
Laying flat on a bench take a dumbbell in each hand and adopt a hammer grip – palms facing each
other and knuckles facing upwards. Drive directly upwards squeezing through your shoulders, stop
before your arms lock out and return in a slow and controlled manner to your starting point. Keep
your elbows tucked in throughout the movement.