Let’s cut through the fluff and get real about results. These seven principles aren’t just “tips” – they’re battle-tested strategies I’ve used to guide countless athletes to help them increase their lean mass and get them to the ideal weight for their sport and position.

1/ Protein is King

Consistent protein intake throughout the day is paramount. Think lean protein sources like poultry, beef, whole eggs, and fish. Don’t let more than three hours pass without refueling your muscles.

2/ Train Smarter, Not Just Harder

While fiber typing can offer insights, it shouldn’t dictate your entire program. We’ll incorporate a variety of rep ranges (1-6 and 8-50) to maximize muscle growth and athleticism. However, prioritize exercises that target major muscle groups for optimal efficiency.

3/ Strategic Supplementation

Branch Chain Amino Acids (BCAAs) is a valuable tool. Use a workout dose of 20 grams minimum or .35 grams x body weight to support muscle recovery and protein synthesis. Remember, proper diet is the foundation – BCAAs are an enhancement, not a replacement.

4/ Don’t Skip Leg Day

It’s a cardinal sin of fitness. Leg training stimulates powerful hormonal responses crucial for building muscle and burning fat. Train them hard and frequently for a well-rounded physique and performance.

5/ Post-Workout Nutrition is Critical

After a challenging workout, your body craves nutrients to kickstart recovery. We’ll design a post-workout shake that combats muscle breakdown and optimizes muscle building.

6/ Tailored Recovery

For those above 10% body fat, a post-workout shake will prioritize protein (0.3g / lbs bodyweight) with moderate glutamine (0.2g/lbs) and glycine (0.1g/lbs) to promote repair. We’ll limit unnecessary carbs in this scenario.

For athletes under 10% body fat, a different approach is needed. We’ll incorporate 2 grams of carbs per lbs bodyweight pre-workout, followed by a protein shake with a touch of glutamine (0.1g/lbs) and 10 grams of creatine for enhanced performance.

7/ Progressive Overload is Key

Stagnation is the enemy. We’ll change your program every 6 workouts to keep your body challenged and maximize progress. Don’t be surprised if you hit a plateau around workout #5 – that’s our cue to adapt the program and keep the gains coming.

These are just a starting point. By adhering to these core principles and personalizing them to your specific needs, we’ll transform your body composition and unlock your full potential.

Consistency and strategic planning are the keys to achieving your physique and performance goals.