Need help achieving your goal?
Our gurus are on hand to help you every step of the way
The balance of protein, carbohydrates and fats in this nutritional plan aims to do just that from wholesome clean foods, timed perfectly throughout the day. This is also supported by a carefully selected stack of products, to provide any further nutritional support possible to fast track recovery and growth. We expect this will be most beneficial to anyone competing in fitness or figure modelling, as well as bodybuilding where maintaining a lean muscular physique is optimum.
Breakfast - Poached Eggs
Lunch - Haddock & Rice
Pre Workout - BBQ Chicken & Sweet Potato
Post Workout - Instant Recovery Shake
Post Workout - Lean Muscle Shake
Evening Meal - Cottage Cheese & Fish
This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your activity levels, current state of health and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.
In conjunction with our well-structured diet protocol a training program for lean muscle needs to be adopted, focusing particularly on muscular hypertrophy (particularly sarcoplasmic aka muscle volume via glycogen storage).
Our ideal program consists of a 4 day training schedule to create a balanced, proportional and aesthetic physique, whilst also providing optimum time for recovery and growth. We have provided an extensive resistance training program with one HIIT session per week below with this goal in mind.
Cardiovascular exercise can be added depending on an individual’s activity level throughout the day. For example a sedentary office worker may want to add 1-2 20 minute sessions per week while a more active labourer may not need to.
|Standing barbell press||3||10-12||4 Minutes|
|Dumbbell side laterals + cable upright row superset||3||10-15 per exercise||3 Minutes|
|Leg press||3||10-12-8||4 Minutes|
|Seated leg extensions||2||10-15||3 Minutes|
|Weighted Lunges||2||50 Metre walk||2 Minutes|
|Parallel grip lat pulldown||3||10-12||3 Minutes|
|Close grip bench press||3||10-12||3 Minutes|
|HIIT - Treadmill||1||15 Mins||30 second sprint
30 second rest
Wednesday - Rest
|Incline barbell press||3||10-12||4 Minutes|
|Flat pec flys + pec deck superset||3||8-10 per exercise||3 Minutes|
|Lying hamstring curl||3||10-15||3 Minutes|
|Straight leg deadlift||3||10-12||2 Minutes|
|Decline bench crunches with twist + Plank||3||15-20 reps/30-16 second hold||2 Minutes|
|Preacher dumbbell curl||3||10-12||3 Minutes|
|Standing EZ bar curl||3||10-12per exercise||3 Minutes|
|Standing dumbbell shrugs||3||10-12||3 Minutes|
|Cable face pulls||3||10-15||3 Minutes|
|Seated calve raises + standing smith machine calve raise (using exercise block) superset||2||20 reps per exercise||30 Seconds|
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.