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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.
- Nutrition
- Training
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- Nutrition
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Breakfast - Poached Eggs
- 4 poached eggs using 1cal spray
- 3 caps of Millennium Sport Technologies Mycogreen
- 2 scoops of Grenade Hydra 6 or 1.5 scoops of Optimum Nutrition Complete Protein
Mid-Morning Snack
- 1 handful of almonds
- 2 scoops of Grenade Hydra 6 or 1.5 scoops of Optimum Nutrition Complete Protein
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
- 150g grilled chicken or marinated in Walden Farms Barbecue Sauce
- 200g sweet potato
- 1 cup broccoli
- 1 cap of Udos Choice Digestive Enzyme Blend
Post Workout - Instant Recovery Shake
- 2 scoops of Scivation Xtend
- 5g of MyProtein L-Leucine
Post Workout - Lean Muscle Shake
- 2 scoops of Grenade Hydra 6 or 1.5 scoops of Optimum Nutrition Complete Protein
- 60g of MyProtein Dextrose or Optimum Nutrition Glyco-Maize
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
- 3 caps of Reflex Zinc Matrix
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
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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.
Monday
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
Tuesday
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
Thursday
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
Friday
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.
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