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9 WEEK SHRED

Neil Hill is one of the world’s leading transformation experts. A former professional bodybuilder, he now helps some of the world’s best physique athletes get in competition shape. Welshman Flex Lewis, a four-time Olympia 212 champion, is among his clients.

I’m one of the many guys embracing the new men’s physique look, so I was delighted when Neil agreed to work with me to help me get shredded. His advice paid off when I won the UKBFF Cumbrian Classic last June.

Neil and I agreed to collaborate on this feature exclusively for Muscle & Fitness to show readers what can be achieved in just a couple of months with solid advice and the right mindset. I describe the program, based on Neil’s methods, and occasionally he chips in.

Let me start by telling you, it’s not going to be easy, but if you stick to the points that follow and commit 100 percent to nine weeks of clean living and hard training you will be in your best shape ever. You will need…

 

MENTAL FOCUS

 

A SOLID TRAINING PLAN

 

A BASIC UNDERSTANDING OF NUTRITION

 

THE PROGRAM

This is the split I used in the run-up to winning the Cumbrian Classic.

MONDAY Back & hamstrings

TUESDAY Chest & calves

WEDNESDAY Biceps & triceps

THURSDAY Rest

FRIDAY Quadriceps

SATURDAY Shoulders & abs

SUNDAY Rest

 
Having at least two rest days a week has two major benefits when you’re in a calorie deficit and trying to get lean. They are: 1) It gives muscle tissue time to repair and recover; and 2) It gives your metabolism a break from the gruelling workouts. Maintain this split throughout the nine weeks.

ABOUT THE AUTHOR

NAME Zac Fotheringham
AGE 30
BORN Somerset, UK
LIVES Coventry
HEIGHT 188cm
WEIGHT 97kg
ACHIEVEMENTS 2015 UKBFF Cumbrian Classic men’s physique champion
SPONSORS BSN, MAS Body Development, Yolo Food Company, and Frank Parker Butchers
TO CONTACT Instagram @zacfotheringham

 

To read Neil Hill’s Cardio Workout and the whole article pick up your copy of Muscle and Fitness today!

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