Cam Mackay

5 days a week, 60 minutes per day, not asking a lot to transform your physique

I did this at the start of my fitness journey, and went from 70kg to 90kg in just 18 months.

PUSH (Chest, Shoulders, Triceps)
Seated dumbbell lateral raise
Incline barbell press
Seated dumbbell shoulder press
Seated chest machine press
High to low cable flye
Overhead rope extensions
Weighted dip

PULL (Back, Rear Delts, Biceps)
Chest supported machine row
Straight bar lat pulldown
Wide grip cable row
Cable rear delt flyes
Dumbbell hammer curls
High cable curls

LOWER (Quads, Hamstrings, Glutes)
Quad extension
Hack squat
Barbell RDL
Leg press
Hamstring curl
Walking lunges
Standing calf raises

(REST)

DELTS + ARMS
Seated machine lateral raise
Seated barbell shoulder press
Chest supported dumbbell lateral raises
Rope face pulls
EZ bar tricep extensions
Incline dumbbell curls
Dumbbell skull crush

CHEST + BACK
Close grip pulldown
Flat smith machine chest press
Single arm dumbbell row
Incline barbell press
Barbell row
Pec dec flye

(REST)

When following a split like this, don’t chop and change it, commit to sticking to it for minimum 14-16 weeks.

Apply progressive overload to every set you do, this means trying to add more weight or reps every single week, log your training to track this.

Ensure you’re in a small calorie surplus for the whole time, 200-300 calories, you can’t grow without the food to fuel it.

Comment ‘WORKOUT’ and I will send you the sets, reps and progression plan for my 5 day training split.

3 sets of 10 builds nothing if those 10 reps aren’t hard.

The number on the set doesn’t matter. The effort inside it does.

If you finish a set with reps left in the tank, that wasn’t a working set. It was practice with no signal, and your body has no reason to adapt to practice.

What actually builds muscle:

Pick a weight that takes you to failure within your rep range. If the target is 8 to 12, rep 12 should be the last rep you can do with clean form. If you hit 15 with room to spare, the weight is too light, add more.

Rest 2 to 3 minutes between sets. Long enough to actually go hard again.

2 to 3 genuinely hard sets per exercise beats 5 easy ones every single time.

Add weight or reps every week. That is the signal that forces growth.

Write it down. If you’re not tracking, you’re guessing, and guessing keeps you at the same weight doing the same sets wondering why nothing changes.

Most men have been doing 3 sets of 10 for years. The weight never goes up. The sets never get harder. The body has no reason to change because nothing is demanding that it does.

Train harder. Track it. Progress it. That’s the whole game.

Comment ‘WORKOUT’ and I will send you the sets, reps and progression plan for my 5 day training split.

5 things you can do today that will make fat loss easier without changing your diet:

Eat your protein first

Steak, chicken, eggs, whatever the source, hit that before anything else on the plate. Protein triggers fullness faster and by the time you get to the rest you naturally eat less without trying.

Walk before your biggest meal, not after

10 minutes before you eat drops blood sugar before it spikes. Your body stores less fat from that meal. Do it tonight before dinner, one decision, done.

Slow down

Your brain takes 20 minutes to register fullness. Most men have finished eating before the signal even arrives. Put the fork down between bites and you’ll eat less from the same plate without changing a single thing on it.

Stop drinking water with your food

Drinking during a meal speeds digestion and pushes food through faster, meaning you’re hungry again sooner. Drink your water 30 minutes before you eat instead.

Cut your last meal in half tonight

Not every night. Just tonight. See how you feel tomorrow morning, that feeling is the habit starting.

None of these require a new plan, a new programme or a Monday. They require a decision.

If you want more in detail help when it comes to getting in serious shape, comment ’16’ for a copy of my 16 week 6 pack blueprint.

You’re eating chicken and rice. You’ve cut out the junk. You’re doing everything right.

The belly fat is still there.

This is the most common thing I hear from men over 35, and the reason it happens is almost never what they think.

3 things keeping it stuck:

You’re not actually in a deficit

Clean food can still be too much food. Olive oil, nuts, avocado, whole grain bread, Greek yogurt, all clean, all calorie dense. If you’re eating more than you’re burning, the fat stays. Full stop. Fat loss is calories in versus calories out, not clean versus dirty. You need to know your numbers.

Your protein is too low

Low protein means your body has no reason to hold onto muscle while losing fat, so it loses both. The scale moves but you end up lighter and still soft. Men over 35 need 0.9 to 1g of protein per lb of bodyweight daily. Every meal built around it, not as an afterthought.

Your cortisol is chronically high

Stress, poor sleep, long hours, not enough recovery. High cortisol tells your body to store fat around the stomach and break down muscle instead. You can eat perfectly and train consistently and still stall if this isn’t managed. Sleep is not a luxury. Recovery is not optional. They are part of the process, full stop.

Clean eating is a good start. It is not the whole picture.

If you want more in detail help when it comes to getting in serious shape, comment ’16’ for a copy of my 16 week 6 pack blueprint.

People see 50g protein and expect a 1000kcal meal, not on my watch, heres the meals I rotate on repeat

1. Chicken and rice bowl
180g chicken breast, 150g cooked jasmine rice, 100g mixed vegetables, 5g olive oil
480 calories | 52g protein | 48g carbs | 6g fat

2. Turkey mince and potatoes
200g 3% fat turkey mince, 150g cooked potatoes, 80g spinach, 50g avocado
460 calories | 50g protein | 42g carbs | 10g fat

3. High protein omelette
3 whole eggs, 150g egg whites, 80g mushrooms, 80g tomatoes
390 calories | 51g protein | 9g carbs | 15g fat

4. Greek yoghurt protein bowl
300g zero percent Greek yoghurt, 30g whey isolate, 50g blueberries
360 calories | 52g protein | 28g carbs | 2g fat

5. Beef and pasta plate
150g 5% lean beef mince, 100g cooked pasta, 80g courgette, 80g peppers
490 calories | 53g protein | 45g carbs | 11g fat

Eat meals like this and fat loss gets easier, not because they help with fat loss, but because they help stop you from overeating

Comment ‘16’ for more simple high protein meal options

Follow this to a T and youll get lean fast

1. Work out your starting calories
This is how to set your maintenance:
- Bodyweight in kg × 30
- Bodyweight in lbs × 13.5
Example:
- 95kg × 30 = 2850 calories
- 210lbs × 13.5 = 2835 calories
Start at around 2850

2. Create a small but big enough deficit
Take off around 10%, you’ll be in a big enough deficit to lose fat but your calories are still in a place you can make changes when you see stalls in progress
- 2850 × 0.9 = 2565 calories
Round to 2550

Now youre in a 300kcal deficit daily

3. Build your macros from that target
- Protein: 2.2g per kg → 95kg = 210g
- Fat: 0.6g per kg → 95kg=� 57g
- Carbs: the rest of the calories

Example at 2550 calories:
- 210g protein = 840kcals
- 57g fat = 513kcals
- Leaves around 1197kcals for carbs = 239g

4. Use cardio to help you increase the deficit (optional not necessary)
Additional calories burnt from cardio will increase the deficit you’re in, therefor enhancing fat loss, choose a method you enjoy, start small and increase over time

Example:
- 20 minutes x 4 per week on the stair master
This would probably be around 200kcals burnt

That extra 800kcals a week, on top of the 300kcal deficit youre in a day takes you to an average of around 400kcal deficit daily

5. For the love of god, track everything
Log your food daily, weigh in every morning, calculate the weekly average and take progress pictures every 2 to 3 weeks, this will be your data that things are changing, or aren’t, and in this case, this is where you make changes to what you’re doing

6. Create habits that will do the work for you
- Keep 85-90% of your food from whole sources
- Keep 10-15% flexible so you stay consistent
- Hit 7-10k steps per day and standardize this level of expenditure
- Lift 3-5 times per week and focus on progressive overload to maintain muscle mass

Just like that, 6 easy fixes, you’ll be getting lean in no time

If you want more in detail help when it comes to getting in serious shape, comment ’16’ for a copy of my 16 week 6 pack blueprint

Never done a bro split, never will

2 x weekly frequency on ANY muscle group is elite when it comes to muscle gain, physique development, general training progress

The maths ain’t wrong guys, so bin off the bro split