Lean Mass Plan

• What to Eat to Gain Lean, Hard Muscle Mass!
• Supplements to Cover
• Tips & Information

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Getting there a little bit faster ... The performance edge!

Gaining lean muscle mass takes time, effort and dedication to some basic principles — eating, sleeping and training. Simply put, if you are failing in one of those three basics you are not maximizing your results, and even worse can be sabotaging potential gains! People often err with respect to eating the appropriate caloric level; comments such as "I eat all the time" are common with hard gainers. To put on size is technically simple — you must ingest more calories than you burn!

How do performance supplements help? Basically they address "holes'' in nutrition, vastly improve recovery (muscle repair) and maximize the release of natural hormones through more restful sleep. Others magnify gym efforts by focusing overall intensity and stamina or reduce muscle wasting by preserving an anabolic state in the body at all times. Clearly, performance supplements lend a very direct and potent hand to your fitness goals!

Muscle Growth - Supplements Proven to Work:

 

Creatine

• Improves user strength between 5-15%
• Boosts strength gains by recycling spent ATP for re-use

Branch Chain Amino Acids (BCAA)

• Leucine, Isoleucine and Valine
• Three most critical parts of protein jointly protect against muscle breakdown
• Promotes an anabolic environment for maximizing muscle growth

Vasodilators

• "Fun" factor boosting blood flow into muscle tissue for huge "pumps"
• Improves nutrient flow & recovery

ZMA & Tribulus

• Improves overall both stamina and energy levels by increasing LH
• Boosting testosterone levels Increases recovery, strength and sexual vigour

Tips & Suggestions

• Fuel the body; six meals per day are mandatory, not an option!
• Your protein intake is critical; 1g of protein per lb of body weight will give your body the raw material to grow.
• Carbohydrates should be focused on "low" Glycemic (slow release) and should be unprocessed.
• Nutrient dense foods are critical while building dense, hard muscle
• Mass building exercises such as Squats, Deadlifts & Bench Press trigger growth throughout the entire body
• Sleep (eight hours of un-interrupted) is critical for recovery as your body rebuilds muscle fibre during this critical period

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