Eat and Train Like Mr Universe Neale Cranwell

The biggest mistakes in bodybuilding and why people fail to see results is simply because they are training wrong and eating the wrong foods. 'The bodybuilding enthusiasts' tend to think that training more will lead to bigger results and better definition and training is more important than nutrition. This is wrong. The body needs adequate rest and plenty of quality food to help the muscles grow from workouts.

The key is to train heavy and hard and keep workouts to a maximum of one hour if not less. Each muscle groups should be trained once a week so they have plenty of time to replenish and grow. During that time the food consumed is essential to build the muscle fibres that have been broken down during training.

With this in mind, LA Muscle have teamed up with bodybuilding champion and MR Universe and LA Muscle TV presenter Neale Cranwell to see what has worked for him over the years. This is perfect for anyone that is looking to build size and muscle as it outlines his training and nutrition to the 'T'.

Follow this plan for a new and better body from today.......

NEALE'S EXERCISE PLAN:

MON - Chest and Calves

7am pre-breakfast - 1 hour cardio

• Peck deck 4 x 15reps
  
• Incl DB press 3 x 8-12 reps (50,60, 70k)
  
• Rack presses 3 x 8-12 reps (40,50,60k aside on bar)
  
• Machine press 3 x 12 -15reps
  
• Seat calf raise superset with toe press 4x20-25 reps
  
• 30 min cardio post weights
  

TUES - Back and Abs

7am pre-breakfast - 1 hour cardio

• Lat pulldown 3 x 12-15reps
  
• T bar row 3 x 8-12 reps (75,90,115k)
  
• Hammer 1 arm row 3 x 12-15 reps (50,60,70k aside)
  
• Cable rows 3 x 12 -15reps
  
• Partial Deadlift 3 x 12 reps (40,60,80k aside on bar - lighter than previous due to injury)
  
• Alternate weekly with back extensions 3 x 25
  
• Ab crunch with rope 3 x 20
  
• Ab machine 3 x 25
  
• 30 min cardio post weights
  

WED - Rest from weights, just cardio

• 7am pre breakfast - 1 hour cardio
  
• Day off weights
• 45 min cardio before bed

THURS -Quads and Calves

• 7am pre breakfast - 1 hour cardio
  
• Leg ext 4 x 15reps
  
• Leg press 45 degree 3 x 12- 20 reps (200,240, 280k aside on bar)
  
• Hack squat machine 3 x 12-15 reps superset with walking lunges 20k db's for 30 reps
  
• Seat calf raise superset with toe press 4x20-25 reps
• 30 min cardio post weights

Friday - Delts and Abs

7am pre breakfast - 1 hour cardio

• Side raise db 4 x 12-15reps (15,20,25k db)
  
• Rear delt machine 3 x 15 reps
  
• Smith press 3 x 10-12 reps (40,50,60k aside on bar)
  
• Alternate with rack presses 3 x 8-12 reps (40,50,60k aside on bar)
  
• Shrugs 4 x 12-15 reps
  
• Reverse ab crunch superset with leg raises 4x20-25 reps
  
• 30 min cardio post weights
  

SAT - Arms and Hamstrings

• 7am pre breakfast - 1 hour cardio
• Tri rope pushdown 4 x 12-15 reps
  
• Close press 3 x 8-12 reps
  
• Reverse pressdown 3 x 12-15 reps
  
• DB seated curl 3 x 12 -15reps
  
• Cable preacher curl 3x 12-15reps
  
• Double single arm curl 3x12-15reps
  
• Seat hamstring curl superset with lying leg curl 3 x 8-12 reps
  
• Romanian deadlift 3x12reps
  
• Inner/outer thigh machine 2 x 20 reps
  
• 30 min cardio post weights
  

Sundays - 100% Rest Day

NEALE'S DIET AND FITNESS PLAN

TRAINING DIET:

Wake up 7am:

• · Black coffee
  
• · 6g BCAA
  
• · 2g HMB
  

Meal 1 at 8.30am:

• · 2 tspn greens
  
• · 10g LA Whey Gold
  
• · 10g leucine
  
• · 100g oats =60g carb
  
• · 10 egg whites
  
• · Multi
  
• · 1g vit c
  
• · CLA
  
• · R-alpha 300mg
  

Meal 2:

Pre-train drink

• · 30g Dextrose
  
• · 20g LA Whey Gold
  
• · 10g leucine
  
• · 10g BCAA drunk thru training – Repo
  

Meal 3 post training:

• · 70g Dextrose
  
• · 50g LA Whey Gold
  
• · 10g leucine
  
• · 1g vit c
  
• · 400iu vit e
  
• · 200mcg selenium
  
• · 300mg r alpha
  

Meal 4:

• · 250g chicken
  
• · Green veg
  
• · 400g sweet pot or 150g oats = 100g carb
  
• · CLA Sculpt
  

Meal 5: As meal 4

Meal 6:

• · 250g steak or salmon
  
• · Green veg
  
• · CLA - Sculpt
  
• · Multi vit
  

Meal 7:

• · Whey & pro blend shake
  
• · 20g peanut butter
  
• · R-alpha 300mg
  
• · Or eggs as at breakfast if hungry
  
• · B4 bed supps
  
• · Gh Blend
  
• · 2gHMB
  
• · 6g BCAA
  
• · Zma
  

In conclusion, it is clear to see that Neale trains each muscle groups just once a week and ensures he trains hard and heavy in each session for continuous growth and size.