Do you want to build clean muscle mass with as little fat as possible? Then take a look at the Lean body plan!
If you gain 10 kg in a short period of time, it will usually be a combination of muscle mass, fat and moisture.
If you do a "dirty bulk", the proportion of fat and moisture will only be greater in relation to the muscle mass you have gained. And as fanatic athletes, we of course don't want that. We strive to build lean muscle mass with as little fat as possible.
To see visible results in the short term, it is very important that you do strength training at least 3 times a week. For best results, you will need to hang on the irons 4 to 6 times a week.
In addition to the training stimuli that you give your body with the strength training that you do regularly, you will have to adapt your nutrition to your goals. If you don't? ..., it will be a long ... dead end that will eventually end up with disappointment and demotivation.
"Yes, but I go to the gym twice a day"! Remember this: "Just because you do a lot doesn't mean you get a lot done."
No matter how often you go to the gym, without a plan of action you will never reach your full potential.
So in addition to a good training schedule, you will also have to follow a nutritional schedule. That does not mean that from today you have to go through life as a monk and that everything and everyone must get out of the way, so that you get every grain of rice at the right time to the gram. You will get the best results in the long term. And in the long run it is important that you enjoy what you do, so that there is a long term. So it is important that you understand the basics of strength training and the expected results in order to be able to apply them in a fun and long term.
How much protein do I need per day?
Someone who regularly sports seriously (3-5 times a week) needs between 2 and 3 grams of protein per kg of body weight. More than 3 grams per kg of body weight has no added value.
If you take 50 grams of protein in a row, this is not a disaster, your body is built in such a way that it processes food day and night. If your body doesn't need those 50 grams, your body will break down some of those proteins to find the right balance.
Below we have prepared for you the “Lean Body Plan” that will help you build lean muscle mass without the build-up of excess fat.
In the Lean Body Plan you will find 2 different shakes:
Ultimate Isolate is a shake with a high percentage of protein and ideal for building lean muscle mass.
Ultimate Casein contains the right slowly absorbing proteins immediately before going to sleep.
What about carbohydrates?
Carbohydrates are the energy supplier for your body. To release energy, the carbohydrates from your diet are converted into glucose so that you have a stable blood sugar level.
If you do not get enough carbohydrates, the body will have to use other sources to release glucose. In the best case, these are your fat reserves, but unfortunately in practice it will be a combination of both fat and protein (read muscle mass). That is why it is always very important to consume enough protein, so that your body does not end up in a catabolic (muscle-degrading) state.
If you consume too many carbohydrates, the blood sugar level will be too high and your body will produce insulin to store the excess glucose as fat.
It is important that the carbohydrates you eat are absorbed slowly so that you maintain a stable blood sugar level. So choose complex carbohydrates instead of sugars.
What Are Good Carbs?
Good carbohydrates are:
-Basmati rice, brown rice, oatmeal, (sweet) potato, multigrain pasta, wholemeal bread etc
Bad carbohydrates are:
-Candy, cookies, ice cream, cake, sugary soft drinks, etc.
If you eat enough complex carbohydrates throughout the day, you do not need sugars in your diet.
How about fats?
You have saturated fats and unsaturated fats. Saturated fats are the hard fats. You will find them mainly in fatty meat and fatty sauces. It is important to cut these out of your daily nutritional plan. Of course you can eat a greasy hamburger sometimes, or enjoy a family BBQ in the summer, but limit it to a maximum of 1 day a week.
Especially try to eat healthy unsaturated fats. You can find these in fatty fish such as salmon, mackerel and herring, but also in avocados, olives and unroasted nuts.
Below you will find the download for the Lean Body Plan.
Consisting of 3 meals and 3 shake moments.
This schedule is ideal for building lean muscle mass.