Diet

Even though this program alone will yield serious results with any diet you may currently have, optimum results can only be achieved with a strict diet. A lot has been written about this subject and I do recommend books such as: Championship Bodybuilding by Chris Aceto. However, Irrespective if you would like to become leaner or bulkier, as a general guideline I recommend that you focus your effort on getting plenty of proteins and good quality fats. If you would like to become leaner then you cut out the carbohydrates. It’s as simple as that.

Here’s my recommendation, aim for 1.5 g/lb protein per day (this is about 3.3 g/kg for the metrically inclined). For a 200 lb athlete, that’s 300 grams of protein per day. Add 10 grams of fish oil daily and adjust the carbohydrate intake depending on if you would like to build up or lean out.

Cardio

Absolute Bench Press is a very intense workout schedule as it is and I suggest that you save the cardio for later. If you absolutely have to, then at least refrain from high intensity sessions.