Lean Muscle

Lean Muscle
Everyone wants to build lean muscle and doing it effectively is a science.

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.

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  • Nutrition
  • Training
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  • Nutrition
  • Breakfast - Poached Eggs

    Mid-Morning Snack

    Lunch - Haddock & Rice

    • 150g foil wrapped, oven cooked salmon or haddock in basil extra virgin olive oil
    • 100g brown rice
    • 1 cup of asparagus

    Pre Workout - BBQ Chicken & Sweet Potato

    Post Workout - Instant Recovery Shake

    Post Workout - Lean Muscle Shake

    Evening Meal - Cottage Cheese & Fish

    • 150g of cod or haddock with a drizzle of lemon juice
    • 100g of cottage cheese with finely diced mixed peppers and onion
    • 2 cheese rice cakes

    Pre Bed

    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.

  • Training
  • 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.


    Exercise Sets Reps Rest
    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


    Exercise Sets Reps Rest
    Deadlift 3 10-12 4 Minutes
    Parallel grip lat pulldown 3 10-12 3 Minutes
    Close grip bench press 3 10-12 3 Minutes
    Dips 3 10-12 3 Minutes
    HIIT - Treadmill 1 15 Mins 30 second sprint
    30 second rest

    Wednesday - Rest


    Exercise Sets Reps 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


    Exercise Sets Reps Rest
    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.

  • Articles
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