Welcome to the Lean Muscle Program
PRIMARY GOAL: Build muscle, improve strength and increase power.
Welcome to the Lean Muscle (LM) Program. If you are looking to add lean strong muscle to your body, as well as boosting your strength, then this program is for you.
It is ideal for males and females who would like a dedicated strength and muscle building program that delivers real results.
Within this complete program you will find the key information and resources that you will need for sustainable and effective muscle building. Apply this and stay consistent to it and you will achieve great results.
- Introduction to the Lean Muscle Program
- Action Plan – including calculating your personalized calorie and macronutrient intake, Training and Lifestyle Guide
- Four week Recipe and Meal Plan including Breakfast, Lunch, Snack and Dinner.
Four week Training Plan
The primary goal of this program is to ensure you gain lean muscle mass every month. This means you do not need to gain excessive body fat with this process.
To ensure your body only adds lean muscle, your diet will play an important factor throughout this program. You can do all the training in the world to add muscle to your body, but if you don’t support it via nutrition optimally, you will see poor results.
An important aspect to get right is to understand how much you are eating on a consistent basis. Therefore our primary goal for this program is to calculate how many calories you need to consume daily. We also know the importance of how your daily protein, carbohydrate and fat intake are too, so that must be calculated before starting. You will find more info on how to do this soon.
The meal planner below is to provide you a basic structure and an ideal template to follow. Use the suggested meals from it to create great tasting food every day. You don’t need to eat every meal suggested on this plan; it’s simply a template for you to use to guide your daily decisions and choices.
How to CALCULATE YOUR CALORIE AND MACRONUTRIENT INTAKE
The key factor to ensuring you achieve fat loss on this program is creating a daily calorie deficit i.e. you start eating less than your body needs.
Ideally this deficit should be as small as possible, to ensure your performance and health remains high over the course of this program. It will also reduce cravings and hunger levels.
4 week Meal Plan
Supplement Guide – Your guide to Base supplements your body needs and workout nutrition
4 week Training Program