Contact Us. Facebook Pinterest Twitter. Increased Strength. Increased Lean Mass. Body Type Specific. Nutritional Tips and Advice. Supplement Advice. Just under 50 pages! No pictures or filler…just pure information! Thank you for your support! Travis W. I love the program really made me realise what parts I was slacking in and helped me build a routine.
Bought this program for my team to follow while deployed. Everyone has seen massive improvements in 3 weeks. So far my compound lifts have increased 15lbs and moving up! Pretty awesome, excited for the bodybuilding cycle once I get there!!
Only week 2 into the lean bulk program.. The workouts are easy to follow and the nutrition portion is great! Have tried many programs and lean bulk is definitely the best one yet!
The e-book is amazing it really teaches you the back ground and the routines very well. I just finished my first week of the program and so far I have learned so much more about weight lifting and its in and outs because of all the quality information that is packed into this program. The workout plan is easy to follow and the program really does a great job of not leaving any gaps in information.
I feel I will make amazing progress on this program! Overall great program and experience, it really makes you work for what you want. What a program. Third week and I can see the results. Massive thanks to Bradley.
Great program! I went from deadlifting lbs to lbs on the first phase of the program! This has been an excellent program with plenty of knowledge to help get the gainz! I'm getting gains! I do arms every day tho. I printed out the program for the entire 16 weeks and made a log book at my local staples to track my progress. I definitely noticed gains. I put on 10 lbs of muscle and my bench press max has definitely increase. I didn't finish the program yet, but I am definitely a fan of the Lean Bulk!!!
While I saw some strength increase it was miniscule but was very good for growing my arms. I grew my arms over half an inch in the first 2 months and I have already been lifting for 2 and a half years. So if you want to grow your arms thus is the program for you! Did the lean bulk from Brad. Brother you are a beast!!! The purpose of the plans is to show you how to eat, structure, and layout your diet.
Not everyone is going to like Salmon, not everyone is going to like Tuna, not everyone is going to like peanut butter. The meal plans are flexible. Everyone has different tastes, and some people have limited access to certain foods. For example, you could swap chicken for turkey, or oats for bread, or olive oil for coconut oil. With this said, the body can only use so much protein at one time, meaning that it is important to spread it out over the day — most importantly, before and after working out.
Be sure to stick with lean proteins such as egg whites, fish, white chicken and turkey mean, and whey or soy isolate supplements. These are high in protein and low in fat.
Whole Large free range Egg 68g Calories: Protein: 8. Lean Turkey Ground g cooked weight Calories: Protein: Turkey Breast g cooked weight Calories: Protein: Pork Loin Steaks 80g cooked weight Calories: Protein: Lean Ground Beef g raw weight Calories: Protein: Fresh Salmon Fillet g cooked weight Calories: Protein: Micellar Casein powder per 30g scoop Calories: Protein: Low-fat cottage cheese 60g Calories: 44 Protein: 6g Carbs: 3g Fat: 1g.
Since carbs are responsible for providing your body with the energy needed to complete a workout, the intake levels should be adjusted on a day to day basis. On off-training days, scale back on the carbs since your body will not be as dependent on them to perform. Oats g Raw weight Calories: Protein: White Basmati rice g raw weight Calories: Protein: 7. White potatoes g raw weight Calories: 85 Protein: 2. Whole Wheat Pasta g raw weight Calories: Protein: Wholemeal Bread — 1 slice Calories: Protein: 4.
Quinoa g raw weight Calories: Protein: It is important to understand that there are many different fats and that healthy fats are not to be among the others when considering a diet for lean muscle. Healthy fats may come from organic oils and nuts and help absorb vitamins in the body while also regulating hormone production. In addition, healthy fats reduce inflammation, increase heart health, and lower blood cholesterol.
Each meal should have between 5 and 10 grams of poly or mono-unsaturated fat. Walnuts 28g 1oz Calories: Protein: 4. Fresh Salmon Fillet g cooked Calories: Protein: Flaxseed 4 tablespoons Calories: Protein: 8g Carbs: 12g Fat: 18g. Use this information to construct your own custom breakfasts, lunches, and dinners, or make modifications to the example meal plans provided in this guide.
Once you know how many calories you should be eating each day, choose a mail plan that closely matches your daily requirements. For example, a man with a lean body weight of pounds might have a daily calorie requirement of calories.
In his case, he would take the calorie meal plan and increase some of the foods across one or two meals, or choose a 3, plan and reduce some foods. Simply adding one slice of wholemeal bread and one large egg to the calorie meal plan would bring the number of calories up to around , ideal for our lb man. Your goal with your daily nutrition is to create a slight surplus of calories to facilitate the muscle building process, and to ingest ample doses of protein throughout the day to increase protein synthesis.
Each meal listed in the plans is optimized for building muscle and shows the type of foods and quantity to eat, but does not provide recipes or cooking guidelines for each meal. You can cook the foods and eat them plain, but this could become quite boring, making it a struggle for you to stick to the daily nutrition goals, so add some flavour to the foods if you wish. For example, meal 3 in the calorie meal plan is chicken breast and brown rice.
There are lots of different recipes for chicken breast and brown rice. Meal 5 of the 3, calorie meal plan is lean ground beef and sweet potato. Eggs are another very versatile food that is used a lot in this nutrition plan. When constructing your own meals or looking at the examples provided, you may find that some food nutrition profile details differ when comparing to food labels.
There are also some differences between the information found on food nutrition database websites and product labels.
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