A Guide to Lean Gains

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LEAN GAINS

A GUIDE TO

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4 A Guide to Lean Gains

Muscle & Performance Presents A Guide to Lean Gains is printed in the U.S.A. © 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in A Guide to Lean Gains is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of the products discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale and use of such products. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

Chapter one

LEAN GAINS WORKOUT PLANAdd lean muscle to your frame with this back-to-basics approach.

From the late-night infomercial guru to the chatty, grizzled gym veteran,

it seems that everyone has a gimmick for getting ripped. There are thousands of different opinions on the best way to gain lean mass. So how does the lifter who has muscle gains on his or her mind zero in on the best approach? Thankfully, there are a few absolute truths that you can apply to induce the

muscle growth you are looking for. We spell out some of them here in a back-to-basics lean-mass-gain program. Here are three rules that you should burn into your memory if you want to add an appreciable amount of new muscle quickly.

1 perform HeAVY LIfTS IN THe eIGHT- To 12-rep rANGe

One approach to muscle growth is to hit the weights with high volume — the

belief is that challenging, high-rep sets flush the muscles with blood and trigger new growth. Another approach is big-weight lifts — the theory behind this is to-the-brink sets will build the most muscle, even with very few reps. There’s a middle ground, however, that works for everyone — if it’s done right. As far as which exercises should be used to build mass, some argue that

the greater the variety, the greater the stress placed on your musculature, the greater your growth in the long run. We subscribe to the philosophy that you can always add variety with single-joint moves, but if gaining mass is your primary goal, you need to stick to basic compound exercises like the bench press, squat and deadlift. And forcing those large muscle groups to work together against progressively heavier resistance is

p r e s e n t s LEAN GAINSA GUIDE TO

Aim for the optimum rep range for lean muscle growth — no fewer than eight and no more than 12 reps in any given set.


muscleandperformancemag.com 5

LEAN GAINS

Group Publisher Cheryl Angelheart

Group Creative Director Alexander Norouzi

Special Projects Editor Vicki Baker

Muscle & Performance Editor-in-Chief Jordana Brown

Group Advertising Director Donna Diamond

Marketing Manager Laureen O’Brien

Copy Chief Jeannine Santiago

Copy Editor Gretchen Haas

Production Manager John Bodine

Photography by Lee LHGFX Photography

Contributors Karen Ansel Matthew Kadey C.J. Logan Jim Stoppani, Ph.D. Eric Velazquez

Product and recipe photos courtesy of manufacturer.



the best way to go. And as for reps, the greatest gains in muscle come via the most proven rep range for muscle growth: eight to 12 reps. This is the span that is most accepted as one that elicits muscle growth.

2 moVe To proGreSSIVeLY HeAVIer weIGHTS

If you have stopped growing, it means that you have stopped challenging your body. Sure, sometimes a break is all that’s needed to get back into the growth zone, but more often than not, you hit a plateau because of a lack of creativity and ambition. Once your body gets too accustomed to one

routine, you can say goodbye to gains. The best way to avoid that is to build progression into your plan. Don’t allow yourself to get too comfortable at one weight and one rep scheme. Your body will only change to the degree at which it is stressed.

3 work To fAILUre

One of the most misguided gym practices is stopping a set at a certain number when you clearly had more in the tank. Almost every time you see a prescribed rep range, the goal is to hit failure at that number. Failure is the point at which you can no longer perform reps with good form on your own. So if 12 reps come easy to you and you could have done 15 or 16, you’re missing out on a slew of anabolic benefits. Bump up the weight so that you reach failure at 12.

THe GAIN pLANWith those three rules seared into your brain, here’s how you’ll be spending the next

12 weeks in the gym. In Month 1 (weeks one to four), you’ll lay the foundation for future gains. Select your 12-rep max for your baseline working weight, and after your first set of 12, rest no more than a minute or two. Perform a second and third set with that same weight, using a weight

After a month or so, progress to heavier weight loads in more challenging rep schemes (still within the eight-to-12 window).

Melissa Tofsrud’s Muscle Martini GummiesIngredientsUnflavored gelatin, 5 envelopes (6 envelopes for chewier texture)½ cup cold water4 scoops Muscle Martini

Directions• Mixgelatinwithcoldwatertillslushy.Microwavetillmelted.

• LetcoolandthenstirinMuscleMartini.

• Pourintosiliconemoldsandrefrigerateuntilmixtureisset.

• Serves4.

Nutrition Facts (per serving): calories63,protein9g,carbs7g,fat0.5g



READy, TRAIN, REpAIR, REpEATAgreatworkoutstartsevenbeforeyouhitthegym,withnutrientsthatcanenhanceyourexperience.Andintheminutesfollowingahardtrainingsession,yourbodyisprimedtoabsorbandstockuponkeynutrients.Therightsupplementsarekeyplayersinyourquestforleangainsandabigger,betterworkout.

GAT’sNitraflexpreworkoutformulacontainsingredientsthatstudiessuggesthelpbooststrength,energy,intensity,vascularityandmusclepumpsduringtraining.Inonestudy,approvedbyaninstitutionalreviewboard,athleteswhotookNitraflexpriortotrainingfortwoweeksincreasedtheirone-repmaxonthebenchpressby5to10pounds,muscularenduranceby17percent,trainingvolumeby22percentandbloodtestosteroneby13percent.

What you take after training is equally important if you wanttohelpyourmuscles recover faster.GAT’sJetMasscan’tbebeaten formusclevolumization,mass,strength—ordelicioustaste.Youwon’tgettiredoftheflavorsofthisone-of-a-kindpostworkoutformula.Theformulaisdrivenbycriticalaminoacids(glutamine,arginineandthebranched-chainaminoacids),aswellasGermancreatine,CaprosIndiangooseberryextract,electrolytes,pHbuffersandmore.

Finally,youcansatisfyyoursweettoothandhelpyourmusclesrecover fasterwithGAT’s sugar-freeMuscleMartini. Its clinically tested blend ofessentialaminoacidsiscustommadeformuscletissue.ThissupplementofferstheaddedbenefitofSpectraTotalORACFN,aspeciallyformulated“superantioxidant”designedtofightfivedistincttypesoffreeradicalsthatcanaffecthealth.

with which you’ll be able to get at least 10 but no more than 12 reps on the second and eight on the third. In Month 2 (weeks five to eight), add enough poundage so that you fail at 10 reps in your first set. After that, you should feel noticeably fatigued. Your second set should be another 10 reps. You will probably need to drop the weight slightly to achieve another 10 reps on each of the next two sets. The key is to fail at 10 reps. If you can do more, the weight is too light. Finally, in Month 3 (weeks nine to 12), you’ll put your expanding muscles to maximum use. The weight you use for your eight-rep max will serve as your base. After that, you’ll go for 10 and 12 reps. You might be asking how it’s possible to get 10 or 12 reps using a weight that causes you to fail at eight. The answer is you won’t,

technically. When you get to eight on your second set, you’ll rest for roughly 15 seconds, then do another two reps to get to 10. On your third set, you’ll rest for 30 seconds before attempting an additional four reps to get you to 12 reps. It’s similar to a rest-pause set. Three more points to make note of: 1. These conventions do not apply to abs. You will train them twice per week at a standard rep range for all 12 weeks. Because you’re focused on getting bigger, you just want to keep your abs conditioned. 2. Don’t neglect cardio, which should follow your lifts. See Chapter Two on incorporating high-intensity interval training into your plan. 3. Any training and nutrition program is only as good as the effort you’re willing to put into it.



DAY 1: Chest and Triceps Month 1 Month 2 Month 3

Exercise Sets* Reps Reps Reps

Che

st

Incline Dumbbell Press1 12 10 81 10 10 101 8 10 12

Flat-Bench Barbell Press1 12 10 81 10 10 101 8 10 12

Incline Cable Flye1 12 10 81 10 10 101 8 10 12

Weighted Dip1 12 10 81 10 10 101 8 10 12

Tric

eps

Close-Grip Bench Press1 12 10 81 10 10 101 8 10 12

Lying EZ-Bar Triceps Extension1 12 10 81 10 10 101 8 10 12

Cable Pressdown1 12 10 81 10 10 101 8 10 12

*Does not include warm-up sets.

Day Bodyparts Trained1 Chest, triceps 2 Legs, calves, abs3 Rest4 Shoulders, traps5 Back, biceps, abs6 and 7 Rest

LEAN GAINS PROGRAM

WEEKLY SPLIT

DAY 2: Legs, Calves and Abs Month 1 Month 2 Month 3


Legs

Barbell Squat1 12 10 81 10 10 101 8 10 12

Romanian Deadlift1 12 10 81 10 10 101 8 10 12

Leg Press1 12 10 81 10 10 101 8 10 12

Leg Extension1 12 10 81 10 10 101 8 10 12

Lying Leg Curl1 12 10 81 10 10 101 8 10 12

Cal

ves

Standing Calf Raise

1 12 10 8

1 10 10 10

1 8 10 12

Ab

s Weighted Crunch 4 12 12 12Hanging Leg Raise 4 to failure to failure to failure




Day Bodyparts Trained1 Chest, triceps 2 Legs, calves, abs3 Rest4 Shoulders, traps5 Back, biceps, abs6 and 7 Rest

DAY 3: Rest

DAY 5: Back, Biceps and Abs Month 1 Month 2 Month 3


Bac

k

Deadlift1 12 10 81 10 10 101 8 10 12

Bent-Over Barbell Row1 12 10 81 10 10 101 8 10 12

Seated Cable Row1 12 10 81 10 10 101 8 10 12

T-Bar Row1 12 10 81 10 10 101 8 10 12

Decline Barbell Pullover1 12 10 81 10 10 101 8 10 12

Bic

eps

Standing Barbell Curl1 12 10 81 10 10 101 8 10 12

Incline Dumbbell Curl1 12 10 81 10 10 101 8 10 12

Hammer Curl1 12 10 81 10 10 101 8 10 12

Ab

s Weighted Crunch 4 12 12 12Hanging Leg Raise 4 to failure to failure to failure


DAY 4: Shoulders and Traps Month 1 Month 2 Month 3


Sho

uld

ers

Seated Barbell Press

1 12 10 81 10 10 101 8 10 12

EZ-Bar Upright Row

1 12 10 81 10 10 101 8 10 12

Dumbbell Lateral Raise1 12 10 81 10 10 101 8 10 12

Bent-Over Lateral Raise1 12 10 81 10 10 101 8 10 12

Trap

s

Dumbbell Shrug

1 12 10 81 10 10 101 8 10 12

Smith Behind-the-Back Shrug

1 12 10 81 10 10 101 8 10 12


DAY 6 and 7: Rest



One nagging question you may have is, “When do I fit cardio in?” Do

it prior to lifting and you may zap your strength and undermine your training session. After training, your strength is spent and your cardio will probably end up being a halfhearted 30 minutes on a treadmill. Skip cardio altogether? Sounds tempting, but it’s not exactly the best way to achieve a ripped six-pack. How about none of the above? Instead, do your cardio during your lifting session via cardioacceleration — a high-intensity interval training technique that will help you burn tons of body fat without tacking any extra time onto your workout or sacrificing any results in the process. You’ll get bigger, stronger, leaner and more cardiovascularly fit by way of this ultra-efficient method.

LeAN IN Cardioacceleration calls for some type of aerobic exercise during your rest periods between every lifting set in an otherwise typical weight-training workout. For example, let’s say you’re doing three sets of incline dumbbell presses. You’ll do your reps of presses, then do a cardio move for 30 seconds to a minute, then go right back to another set of presses. You’ll repeat this for all exercises and sets in the training session. In essence, your rest periods become 30- to 60-second cardio intervals.

As for what constitutes an aerobic or cardiovascular exercise, it can be any number of things. Old-school activities like jumping jacks, jumping rope and running in place work well because they can be done alongside a weight station at any time, whereas going over to a treadmill or elliptical between sets is typically an inefficient use of time unless you’re training at home in a small space. (See “Cardio Catalog” on Page 12 for more suggestions.) That’s pretty much it. The time you used to spend standing around waiting for your next set becomes another half a minute or minute of cardio you don’t have to do after your workout or in a separate session. As a result, a lifting workout that was pretty good at burning calories and body fat in the first place is transformed into a hybrid of strength training and high-intensity interval cardio — a productive combination that will take your lean gains to another level.

BUrN IT Up If cardioacceleration sounds tough, that’s because it is. It produces a workout devoid of dedicated rest periods. When it’s performed correctly, what little rest you’ll get will come from the few seconds it takes you to transition from a lifting exercise to a cardio move and vice versa. However, this constant pace is indeed sustainable for an entire workout because the strength-training move

Chapter tWo

CARDIO STRATEGY FOR LEAN GAINSCombine lifting with high-intensity interval training to get leaner — and fitter — faster.



and aerobic activity are complementary in the sense that they’re calling on different muscles and different energy systems. The muscles being targeted on a bench press (the pecs) are different from those working during a bout of jumping jacks or running in place (the legs, mainly). When you’re benching, the legs are getting a rest; when you’re running in place, the pecs are recovering. Even though you’re adding extra work to the training session, your heart rate is elevated during the cardio, so more blood will flow to your muscles to deliver the oxygen and nutrients they need to keep contracting through the lifting. And with increased blood flow will come

CANONS OF CARDIOACCELERATION Make the most of your cardioacceleration workouts and maximize the fat-burning effects by following these tips.

Constant motion is required. Go directly from your strength move to your cardio with no rest. If you’re not in great shape, keep the cardio intensity low — for example, jog in place instead of doing burpees. If even that is too much to sustain for an entire workout, start by doing cardioacceleration for only a certain portion of your workout (e.g., the first — or last — four exercises) and gradually progress from there to where you can do it for an entire hourlong training session.

Do cardio intervals for half a minute up to a minute. Any shorter than 30 seconds and you likely won’t recover adequately for your next lifting set; going for longer than 60 seconds will slow the back-and-forth pace of the workout and decrease intensity.

Vary your cardio. Don’t stick to just one aerobic exercise in a workout. Do as many as you like. Pick a different cardio move for each lift you do, or even switch back and forth between, say, jumping jacks and burpees for the sets of a single exercise.

Take the gym layout into account. To minimize transition time between lifting and cardio, perform non-machine aerobic moves that can be done next to the bench or cable station at which you’re training. But if your gym, for example, happens to have a dip station adjacent to a rowing machine, that will make for a great pairing during an upper-body workout.

Plan ahead. Don’t just say, “I’ll figure it out as I go.” If you do that, you’ll find yourself standing around for 30 seconds after a set of cable pressdowns, trying to decide what aerobic move you want to do next.

BURN IT Up EvEN MORE!Toshowofftheleangainsyoumake,youalsoneedtostripawayanylingeringlayersoffat.Youcan

dosobyincreasingyourmetabolicratebyinterspersingweighttrainingwithcardio.Anotherapproachisviathermogenic(literally,“thebirthofheat”)supplementsthatcombineingredientsthataidfatlossthroughavarietyofmechanisms.

GAT’s Jetfuel Superburn is a clinically researched cutting and hardening catalystthatcombinesnutraceuticalsinapreciseblendwithastate-of-the-artrapiddeliverysystem. You’ll feel it revving up your fat-burning engineswithin a fewminutes oftakingthefirstserving. It’s ideal forusebeforecardioandwhendieting,and itwillhelpyouburnfatfasterthaneverbefore.



a better pump, so you shouldn’t have to lighten the weights on your big lifts. Is doing cardio in numerous 30- to 60-second chunks as effective as doing a dedicated 20- to 30-minute session apart from lifting? Absolutely, if not more so. In a true cardioacceleration workout, there’s no substantial rest time during

the training session. This will keep the heart rate elevated to some extent throughout, while it also moves up and down constantly in typical HIIT fashion to keep your body in a constant state of flux — in other words, a constant state of fat burning.

CARDIO CATALOG Use any and all of these aerobic exercises as part of your lean-gains workouts:

Battling Ropes

Bench Step-Up

Box Jump

Elliptical*

Heavy-Bag Work

Jumping Jacks

Jumping Rope

Jump Squat

Kettlebell Swing

Knee Tuck Jump

Lateral Bound

Lateral Box Jump

Lunge Jump

Mountain Climber

Running in Place

Side-to-Side Shuffle

Skipping in Place

Speed Skater

Squat Jump

*Machine cardio exercises often aren’t conducive to quick transitioning, but at some gyms, cardio equipment is conveniently located near lifting stations.

Sweet Potato Peanut Butter Protein CookiesIngredients1smallsweetpotatooryam(about1cupmashed)½ cupsmoothpeanutbutter1 egg, whisked 1tablespoonhoney1 teaspoon vanilla extract 1 scoop peanut butter Supertein1⁄8teaspooncinnamonPinchofsalt

Directions• Preheatovento400degrees.Pokeholesinsweetpotatoandbakefor35to40minutesoruntilcompletelysoft.Letcool.Reduceheatto350degrees.

• Peelskinoffsweetpotato,thenmashinmediumbowl.

• Addpeanutbutter,egg,honeyandvanilla,andmixwell.

• Addproteinpowder,cinnamonandsalt,andmixwell.

• Useacookiescooportablespoontoscoopoutbatterandplaceonaparchmentpaper–linedbakingsheet.Recipeyieldsabout12cookies.

• Bakefor10to12minutesoruntilcookedthrough.Donotovercook.

• Coolonrack.

• Serves6.

Nutrition Facts (per serving): calories190,protein10g,carbs12g,fat12g



Phot

o by

Rob

ert R

eiff



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We often forget that adding quality size takes just as much dedication

as stripping away fat. It’s vital to have a game plan that lets you meet all your caloric and macronutrient needs during the lean-mass-building phase of your training program. But how many calories should you wolf down? Should you avoid fat? How about daily protein needs — do you have to chow down on enough steaks to feed an army? Let us help you cut through the confusion. If you’re looking to make serious gains in lean muscle mass, here

are seven of the most crucial nutrition tips that will help you achieve explosive growth.

1 fUeL YoUr BodY wITH THe rIGHT NUmBer of CALorIeS

Without question, you must eat big to get big. You have to provide your body with the necessary energy to fuel growth and create a caloric surplus. And because muscle is very metabolically active tissue, it needs plenty of calories to keep it growing. Keep an eye on your physique. If you’re gaining too much fat,

then try cycling carbs. See rule No. 3 for a description on how to do that.

Go For It: Aim to take in approximately 16 to 18 calories per pound of bodyweight each day (for a 180-pound guy, that amounts to roughly 2,880 to 3,240 calories a day).

2 opTImIze YoUr proTeIN INTAke

The building blocks of muscle are found in the amino acids in protein. Aim for 1.2 to 1.5 grams of protein per pound of

bodyweight as part of your lean-mass-gain plan. For a 180-pound guy, that means 216 to 270 grams of protein daily. If you’re training intensely, go for the upper end of this range to help offset any muscular breakdown. Varying your protein sources throughout the day helps ensure you get a good balance of the necessary amino acids to fuel growth.

Go For It: Good choices for sources of protein include poultry, grass-fed beef, eggs, venison, bison, fish and protein powders.

Chapter three

NUTRITION FOR LEAN GAINSYou can’t lift like the king of the jungle and expect to put on size if you don’t eat big — pack on lean mass by following these basic rules.

Use a digital scale to accurately determine the sizes of servings. Also, keep a food journal, logging your daily food intake, and use an online tool such as NutritionData.com

to track calories and macronutrients precisely.



3 forGeT GoING CArB-free

Carbs provide a valuable source of calories for building a bigger physique. Remember, if you don’t have enough glycogen in your tank, you won’t have the energy to train hard, so quality carbs are necessary to fuel intense workouts. On average, lean gains are achieved by taking in a moderate amount of carbs — about 1 gram of carbohydrates per pound of bodyweight, or 180 grams for a 180-pound guy. But to be sure that you won’t gain fat, try cycling carbs by dividing up your weekly intake so that three days are moderate-carb days (1 gram per pound of bodyweight) and four days are lower-carb days (½ gram per pound). Adjust this number based on how your physique is responding. If you’re not gaining enough muscle, then do four days of moderate carbs (1 gram per pound) and three days of higher carbs (2 grams per pound of bodyweight).

Go For It: The best options for most meals are slow-digesting carbohydrates

like sweet potatoes, unsweetened oatmeal, quinoa, sprouted bread, whole-grain pastas and brown rice. Fast-digesting whole-food carbohydrates like white potatoes, refined pasta and white rice are best reserved for after workouts.

4 THINk of fAT AS pHAT

More calorically dense than protein or carbohydrates, fat is a surefire way to help meet your caloric needs. It’s also necessary to keep testosterone levels elevated, which makes it easier to pack on muscle. Roughly 7 to 10 percent of total calories should come from saturated fat, a main testosterone booster; 10 to 15 percent from monounsaturated fats; and 10 percent of calories from polyunsaturated fats. Shoot for 0.5 to 0.7 grams of fat per pound of bodyweight (90 to 126 grams for a 180-pound person). The only off-limits fats are physique-busting trans fats, found in some fried, baked and packaged foods.

Go For It: Saturated fat is found in beef,

Raw Protein Chocolate SquaresIngredients½ cup coconut oil½cupalmondbutter½ cup cocoa powder or raw cacao½ cup rich chocolate Supertein

Directions• Mixingredientstoformsoftdough.

• Pressevenlyintoshallowdish(willlooklikebrownies) andputinfreezertoset.

• Cutinto12pieces.Storeinfreezer.

• Serves12.

Nutrition Facts (per serving): calories 170, protein 5 g, carbs 6 g, fat 16 g



coconut and dairy; monounsaturated fat comes from sources like avocadoes, nuts, seeds, olive oil and peanut butter; fatty fish like salmon, flaxseed and walnuts provide polyunsaturated fats.

5 Add proTeIN ANd CALorIeS wITH SHAkeS

Liquid calories from protein shakes are especially useful as a way to get clean calories. One or two extra shakes (in addition to the all-important morning, preworkout and postworkout shakes) can add 500 to 600 calories to your daily diet and go a long way in helping you add lean mass.

Go For It: Beef up shakes by adding nut butters, Greek yogurt, flaxseed oil or whole nuts.

6 AVoId JUNk food

Just because your goal is to get big doesn’t mean you can shovel in copious calories from junk food. Too many poor dietary choices will blow up your physique. Make whole foods the backbone of your mass-gaining diet, and allow yourself one or two cheat meals per week to help keep your motivation up. Try to avoid a whole cheat day, because this can tax your body, replace

WELL-ROUNDED pROTEINProteinblends,asthenamesuggests,comefrommorethanonetypeofprotein.Themainsourcesarewhey,egg,caseinandsoy.Butproteinpowdersalsocanbederivedfromrice,hempandevengoatmilk.Blendsaretypicallymoreversatilethanpowdersthatcomefromoneproteinsourceandaregenerallyabsorbedoveralongerperiodoftimethanwheyalone.Ifyourgoalisbuildingleanmuscle,focusontheaminoacidsinyourproteinblendbecausetheypromotemusclebuildingandstrengthgainsyetwon’tinhibitfatburning.

One“superblend”that ishigh inbioavailableproteinsandfree-formaminoacidsisSuperteinbyGAT.Thissuper-tastingproteinpowderbuildssuper-leanmuscle.Eachservingdeliversapreciseblendofbest-of-breedproteinsandaminoacids,includingbranched-chainaminoacidsandglutamine.TheSuperteinformulaalsocontains conjugated linoleic acid and inulin for support of digestion and fat-burning metabolism.



Peanut Butter Cup Meal-Replacement ShakeIngredients1 scoop rich chocolate Supertein1 scoop peanut butter Supertein1 tablespoon peanut butter2cupsalmondmilk1 handful ice

Directions• Blendallingredientsuntilsmooth.

• Pourintolargeglassandenjoy.

• Serves1.

Nutrition Facts (per serving): calories536,protein52g,carbs36g,fat21g

mass gains with fat gains and require a few days to recover.

Go For It: Building a cheat meal into your program — a cheeseburger (bun included), a couple slices of pizza, pasta with chicken or shrimp — should help curb your cravings for worse fare.

7 doN’T IGNore LATe-NIGHT SNACkS

When trying to put on mass, a late-night bite to eat can help. Common diet

advice is to avoid eating after dinner, but the opposite is the case here. A combination of slow-digesting protein and healthy fats will provide a steady supply of amino acids to your muscles to slow catabolism and accelerate anabolism as you snooze.

Go For It: The best choice for a snack before bedtime is the slow-digesting protein casein, found in cottage cheese or casein protein powder, and the healthy fats found in seeds or nuts.

meAL pLANEating to add lean muscle mass doesn’t always require going to the extreme. This approach will help you add size the sensible way. To add lean mass without packing on extra fat in the process, you need plenty of clean protein, which provides the building blocks of growth, and high-quality complex carbohydrates, which recharge energy stores. You also want plenty of vitamins and minerals, especially calcium (critical for muscle contraction) and

vitamin D, both of which help torch fat. This meal plan, designed for a 180-pound male who wants to put on size, delivers a steady stream of all those raw materials. To adjust total calories for your build, multiply your weight by 16 or 18, depending on whether you’re slight or medium (or 20 if you’re larger). Multiply your weight in pounds by 1.2 to 1.5 to determine your daily requirement for protein in grams.



Meal Food/Supplement Calories Protein Carbs Fat

1 (b

reak

fast

) 2 whole-grain waffles 154 6 29 3

1 tablespoon peanut butter 95 4 4 8

20 grams whey protein mixed in water 85 20 1 0

1 multivitamin —

2 (m

idm

orni

ng) 3 hard-boiled eggs 216 19 1 14

2 string cheese sticks (light) 100 12 0 5

500 milligrams calcium citrate —

1,000 IU vitamin D-3 —

3 (lu

nch)

Open-face tuna sandwich:

6 ounces tuna (in water) 180 39 0 2

1 tablespoon light mayonnaise 35 0 1 4

1 tablespoon Dijon mustard 15 0 3 0

4 tomato slices 14 1 3 0

¼ cup spinach leaves 3 0 1 0

1 slice whole-wheat bread 70 3 14 1

5 grams BCAAs —

4 (p

rew

orko

ut) 2 cups sliced strawberries 106 2 26 1

1 scoop protein blend mixed in water 180 30 8 4

3 grams arginine —

5 grams creatine —

5 (p

ostw

orko

ut) 20 gummy bears (fast carbs) 136 3 31 0

1 scoop protein blend mixed in water 180 30 8 4

5 grams glutamine —

5 grams BCAAs —

6 (d

inne

r)

Turkey burger:

6 ounces ground turkey (7 percent lean) 240 33 0 12

2 ounces reduced-fat cheddar cheese 120 12 0 8

2 tomato slices 7 0 2 0

1 red onion slice 15 0 4 0

1 whole-wheat hamburger bun 114 4 22 2

1 tablespoon light mayonnaise 35 0 1 4

1 cup steamed asparagus 40 4 7 0

Side salad:

1 cup salad greens 10 1 3 0

½ cup grape tomatoes 13 1 3 0

¼ cup garbanzo beans 50 3 8 1

1 tablespoon red-wine vinegar 0 0 0 0

2 tablespoons olive oil 240 0 0 28

Probiotic supplement —

7 (b

efor

e be

d)

1 cup cottage cheese (2 percent) 204 32 8 4

¼ cup almonds 206 8 7 18

500 milligrams calcium citrate —

TOTALS 2,863 267 195 123




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Documents

A Guide to Lean Gains