Page 1 of 1

Your favourite tips for lean muscle gain -diet, training etc

PostPosted: Mon Aug 26, 2013 12:23 pm
by JP
my master Plan is to get to about 110kg by january in prep for next years comp season.

I would like to do it as lean as possible. Its easy to pack on 10kg of fat :D Been there before...

What are your favourite tips to enhance lean muscle gains? I know i will get a lot of the gains as fat, thats inevitable, but the plan is to minimise it.

Nutrition tips, training tips etc :)

Re: Your favourite tips for lean muscle gain -diet, training

PostPosted: Tue Aug 27, 2013 3:37 pm
by xJimx
Sprints FTW! Look at the 100m dudes you see on the TV - who wouldn't want to look & perform like that?!

Since I incorporated sprints into my weekly routine (I generally do 1 sprint session out of 4 total sessions per week) I look a hell of a lot better. Probably this is mainly due to fat loss but I think I've made gains too. I started out at around 50m mark as it's so hard on the body, have now worked up to standard session of 10 x 100m. By the end of the session I'm destroyed; DOMS not too bad thesedays but for the first few weeks I could barely walk afterwards!

Nutrition wise I've cut out all grains post-lunch, so no pasta/rice/bread etc with evening meal unless it's 'cheat' night. Pretty easy to do & seems ot have helped.

Re: Your favourite tips for lean muscle gain -diet, training

PostPosted: Tue Aug 27, 2013 5:31 pm
by JP
sprints are solid man, great work for nailing them! (need to check your log again!)

not sure about the post workout carbing though, i mean i am looking to gain weight, even though slowly... its this balance of gaining but as much quality gains as possible which is the challenge, because in the past i have always embarked on BULK OF DOOM approach :D and got fat as a result. Stronger though, but fat.

Re: Your favourite tips for lean muscle gain -diet, training

PostPosted: Tue Aug 27, 2013 8:19 pm
by xJimx
I still have PWO carbs (dextrose), generally at around 3/4pm. Plus I'm still having carbs later on in the form of veg, just not rice/pasta. Like you say though our goals are very different; whilst getting stronger is nice, thesedays for me it's less important than general fitness & aesthetics.

Re: Your favourite tips for lean muscle gain -diet, training

PostPosted: Wed Aug 28, 2013 6:23 am
by JP
being big = aesthetics as its finest :lol:

i think i will have to be careful with the junk food though (booooo!)

Re: Your favourite tips for lean muscle gain -diet, training

PostPosted: Wed Aug 28, 2013 4:56 pm
by JP
weighed myself today, 100.1 - so so so light :D

but i think i will put on a bit by just relyxing my eating a bit now.

Re: Your favourite tips for lean muscle gain -diet, training

PostPosted: Fri Sep 13, 2013 3:53 am
by Mellos
Didn't gain any bodyfat despite eating quite intuitively (and a lot) in the last 2 years. Strategy is pretty simple: train like a mf and eat whenever you are hungry. If you are really hungry eat a hell lot. Then train some more and continue eating. Also, regardless of your way of training: gpp is your friend. You did a heavy lower body session yesterday and have two more days until the next one? Perfect! Time to do some BB work for hammies, erectors and abs (as an example) ;)

And then, try to train some muscle groups that you have been neglecting. How well developed are your hips for example? Those weaker muscle groups will catch up quickly and may help you overcome some weaknesses.

Re: Your favourite tips for lean muscle gain -diet, training

PostPosted: Fri Sep 13, 2013 3:55 am
by Mellos
Try to eat good foods for the most part. But if you have a craving for fast food: eat it. If you are hungry and have to choose between nothing and rubbish eat rubbish :P

Basically just listen to your body. That's what I do.

Re: Your favourite tips for lean muscle gain -diet, training

PostPosted: Sat Sep 14, 2013 7:49 am
by JP
we have close to 20 year age difference which is why i think i pack on fat fast if i release the full force of THE BULK OF DOOM.

aye i need to keep up some of the intensity conditioning training, though i think it will be a few weeks before i am conditioned to this new Plan i am doing too with the added volume in assistance movements upping the overall volume fair bit, especially to lower back and legs.