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Fitness expert and model Jamie Eason is here to help you build muscle for a lean and sexy physique! If you want to transform your physique, build lean muscle and design a sculpted body you've got to commit to your nutrition plan 100%.
To build sexy, toned muscle and curves in all the right places you'll need balanced muscle-making meals. Scheduling time to make food for the week will separate you from others who are struggling to shape and tone their bodies. If you're worried that eating more calories and building muscle will make you look bulky or manly then you should know: women do not gain muscle like men - it's not possible with our bodies' biology. If you're the kind of person who skips breakfast or lunch, or both, and then eats a large dinner, that type of eating will not work for you on a muscle building meal-plan.
To add lean muscle mass, you need to be consuming more calories than you're burning - in other words, you need to stay at a caloric surplus ever day.
To find out how many calories you need to gain muscle mass, you must first calculate your maintenance calories. Don't worry - we'll break this ratio down in terms of real foods when we talk about what foods you'll be eating for your muscle building meal plan. By splitting your calories in the proper ratio between carbohydrates, protein and healthy fats you'll support muscle growth and development while fueling your body for maximum recovery and muscle gains. To sculpt the body of your dreams, you have to start putting high quality fuel in your body. Your macronutrients are the major players in your diet that you need to function properly, including carbohydrates, protein, and fats. Although Carbohydrates have a bad rap in today's society, they are actually your body's preferred energy source. Fruits are not only tasty but full of vitamins and minerals that are essential for general health and wellness. Protein supplements - protein powders, protein bars, ready-to-drink shakes and meal replacements can be easy, convenient additions to your daily protein intake. Not all fats are created equal, and to sculpt a new body with lean muscle you need healthy fat in your diet.
The fats you'll get while on your fat loss diet are: olive oil, natural peanut or almond butter, avocado and fats naturally occurring in foods like eggs, meat and fish.
Essential Fatty Acid or Omega 3 supplements - fish oil capsules, flax seed oil capsules, and omega 3 capsules are becoming increasingly popular supplements to help maintain healthy levels of essential fatty acids.
If there are good fats then what are "bad fats?" Bad fats are fats that, if taken in high amounts, may cause health problems. If you don't eat meat or animal products, you can still transform your body and add lean muscle mass. Other vegetarian options include soy products, which are sold in most big chain grocery stores and are often convenient sources of protein. Check out the list of fitness friendly foods on this page to see options for mixing and matching to create meals. Your portion sizes will mostly go along with how many calories you want to take in every day. Avoid refined "white" carbohydrates like white bread, white rice, cakes, cookies, pastries or sweets that are high in calories and low in nutrients.
It can be tough to eat well when you go out with friends, forget your meals at home, or when you suddenly realize that it's feeding time without a healthy snack nearby.
Another trick is to split your meal with someone or just box half the meal and enjoy it later. On days when you're in the gym, you'll need to pay added attention to two specific meals: pre and post workout.
Immediately after your workout your body will need extra nutrients to start repair and recovery.
The "Cons," or negative consequences, of dirty bulking are fat gain, poor overall general health, unstable energy levels, and poor conditioning. There aren't positives to a completely unhealthy diet, but the positive of being on a muscle building diet rather than a fat loss diet is that you don't have to be as strict with your meal plan. But if you eat everything in sight, screaming "I'm bulking!" and you don't train properly - then yes, sadly, you will turn into the tubby buddy. If you don't feel like eating the same foods every day of the week, then here's where you can get creative while staying responsible to your fitness goals. Your muscle building nutrition plan can be full of delicious, muscle-friendly foods by simply exploring all your food options! Keeping your routine up to par is essential, but be aware that you will always have to make minor adjustments when trying to add toned muscle to your body.
On the same note, if you're adding weight in the wrong spot, that means you need to adjust where you're getting your calories from. Fitness expert and trainer Kris Gethin is here to help you pack on solid, lean muscle for a powerhouse body! When it comes to packing on sculpted pounds of new muscle mass, you need to make sure that your body is primed for growth by giving it the fuel it needs throughout the day.
Constantly eating small, nutrient-rich meals will get your body primed for muscle growth and make it much easier to take in the calories you need. Transforming himself from a Basketball player to a Professional Bodybuilder, took him only a few years to win his first professional bodybuilding show and few more to win his first Olympia title .
The difference between a Bodybuilder who strode into Gold's Venice in 2005 to 4 time Mr Olympia is 60 pounds as he was 215-pounds at that time is now 275-pounds and for this he has to add 60 pounds lean muscle on his body which is a big deal with ample clarity of muscle as in Olympia not many Bodybuilders take 3rd position in the debut , was like winning a lottery for him but underneath was immense hard work that he had put in to get there. Phil tries to have 7-8 hours sleep during night and if he feels tired during the day takes 45-60 minute's nap post-workout, keeping in mind muscle soreness because Phil has to keep in mind that he shouldn't be sore for more than one or two days after training a particular body-part.
Content of his meal depends entirely on the training program he is in as off season program or getting ready for competition as in his competition days he tries to loose fat and work on the clarity of the muscle rather size and has to cut down his calorie intake and more on protein . GLUTAMINE: Supports workout and muscle recovery, Enhances immune function, Improves intestinal health.
BCAA's:  Increase muscle retention and maximize fat loss much more effectively than non-supplemented groups.
CHICKEN BREAST:  Chicken breast, particularly skinless chicken breast, is a healthy low-calorie food and rich in protein. RED MEAT:  It is said to be the slowest absorbing protein, as it provides a timed-release effect while one is sleeping.
To keep his Motivation alive Phil shares his way of staying motivated which is, he tries to stay positive and always focused and don't really  go by what other people say .
When it comes to bodybuilding, a fat loss workout should focus on burning fat cells from your body without decreasing your muscle mass in the process.
I am going to show you how to achieve this ideal situation by performing your fat burning cardiovascular fitness exercises at the optimum times and by supplying your body with the right fat loss nutrition plan. This page is dedicated to a brief description of the workout side of the fat loss equation with more in-depth workout descriptions and fat loss nutrition details contained on other pages in this website. I recommend reading this page in its entirety before moving on to my detailed fat loss workouts and fat loss nutrition plan pages.
You will need to follow my recommendations in both of these areas in order to successfully burn significant amounts of body fat while not sacrificing muscle mass in the process. Because most bodybuilders do not understand nutrition, and its effect on the body, they fall into what I like to call "the cycle of failure".
The cycle of failure is the cycle in which a bodybuilder spends years on trying to improve their physique only to make little or no progress towards reaching their bodybuilding goals. This happens when they focus exclusively on their goals of the moment and fail to see the big picture of what they are hoping to accomplish. The problem occurs when they do not implement a nutrition plan that is consistent with what they ultimately want to achieve. Bodybuilders who are trapped in the cycle of failure, continue to go back and forth between building muscle and burning fat, taking each to their respective extreme. When they want to build muscle they eat everything in site and overload their bodies with protein with the hopes of packing on muscle mass.
While this may provide their bodies with enough nutrition to build new muscle, it will inevitably lead to increased body fat as well.
On the other side, when bodybuilders are focusing on fat loss, they eat too little and deprive their body of the nutrition it needs to maintain its current level of muscle mass.
They may lose fat, but in the end, they are right back where they started wanting to gain back the muscle mass that was lost in the process of burning fat. You can see how this can trap many well intentioned individuals in the bodybuilding "cycle of failure". I have provided information on fat loss nutrition plans on another page, but I feel that it is important to at least touch on this subject before discussing fat loss workouts.
Keep in mind that regardless of the program you are following, your workouts will only provide you with minimal results if you fail to implement a fat loss nutrition plan that is consistent with your bodybuilding goals.
An effective fat burning workout is any aerobic workout that meets the requirements given on my cardiovascular fitness page. I recommend visiting this page for a complete description on the most effective fat burning cardio workouts. Your fat burning workout should maintain your heart rate in the range of 70-80% of your maximum heart rate for approximately 30 minutes. The best time to perform your aerobic exercise is first thing in the morning before eating your first meal. The next best time for a fat loss workout is immediately following your weight training session.
The least desirable time to perform your cardio workouts is two hours after your last meal. This is a very brief overview and I have provided this information - and much more - in a detailed format on my cardiovascular fitness page. I recommend visiting the cardiovascular fitness page as it will likely answer any questions you may have and will also supply you with valuable information regarding effective fat loss workouts. When you attempt to lighten your load by consuming less calories than you burn, there is no telling whether the weight you lose is coming from fat or muscle. Almost every one of us has been conditioned to believe in the “exercise more, consume less” model of weight loss but as unbelievable as it may seem, this hasshown to be detrimental to your long term weight goals.

It is now understood by a majority of those in the health and nutrition fields that sacrificing muscle through standard dieting will make it far more likely for you to not only regain the weight you lost, but actually end up fatter after the diet is over! There is mounting research showing that the long term success rate of this method is lower than 5 percent. You can find a video on this page that can help explain to you how caloric weight loss can be unhealthy. You may see your friends or relatives achieve some results with a caloric weight loss but keep in mind that there is a 95% chance this is a short term benefit you are seeing and that almost everyone rebounds and regains the weight. If you are looking for a lifelong improvement in health and body composition then I HIGHLY recommend steering clear of the caloric weight loss trap. For a vast majority of you out there, your goal should NOT be measured in the amount of pounds you lose but rather the amount of fat you lose compared to your body mass index (or BMI).
You should not kill yourself trying to understand all of the medical terms or the scientific reasoning behind the why’s of this method.
By recognizing the significant role that hormones have on diet, exercise and lifestyle, you can now optimize them with modern tools you can now control your body’s ability to enforce calorie consumption naturally with only marginal efforts. Practice weight loss properly (aka fat loss as you now know it) by choosing smart exercises and eating logically so that you are able to maintain or build healthy muscle while burning only your unhealthy fat.
Welcome to our successful fat burning protocol, carefully refined over 5 years to help hundreds of people shred thousands of pounds of fats! Our unique fat loss program was originally created by our team of experts to include every aspect of fat loss, detoxification, gut and digestive health, muscle building and long term behavior change. After just the first one hour appointment we can help you understand your bodies metabolic code, we look at your digestive system, hormone levels, lifestyle, exercise, food intolerances and eating habits to tailor our fat burning protocol to you. Within a few weeks all our previous clients have noticed improved or fixed lifestyle issues they’ve battled with for years, many of which they have been on medication for years! Within 3 months most people feel great, have more energy, better skin and are starting to look in great shape. Within a few months people feel like they did 20 years ago, they have a better physic than when they were 18 years old, they have more energy, sleep better, better mood, more confidence, medical conditions such as diabetes, Irritable Bowl Syndrome (IBS) or high cholesterol have drastically improved or been cured.
In this initial consultation we conduct an in depth analysis of your lifestyle, diet and exercise history. As well as this education part we will perform a Biosignature consulation, you can read more about Biosignature Modulisation HERE.
We also conduct a biomechanical screening with techniques designed by some of the worlds leading physical therapists to help assess areas of weakness and biomechanical issues that must be addressed to help you perform in the most efficient and safe manner. It is a well known fact that what you eat equates to 70 – 80% of a physique orientated goal, therefore all our team hold a nutrition qualification with some of them being registered nutritionists and others holding a degree in nutrition. Based around your BioSignature results, inflammatory markers and lifestyle assessment we will also design a individualised supplement protocol that you can implement. Lifetime Satisfaction Guarantee We offer a no hassle, 100% Money Back Lifetime Satisfaction Guarantee on all our products. Select your flavour and quantity, then click the orange Buy button right now and get the product within 24-48 hours in secure, discreet packaging.
We have designed a complete workout program for you - all your exercises, sets, and reps are at your fingertips!
In order to build lean muscle, you need to eat properly, and provide your body with the necessary nutrients. Since you're trying to build lean muscle mass, your main focus will be taking in more calories than you burn off over the course of the day. Our example meal plan won't necessarily meet your caloric needs, so the amounts of foods will be different for you depending on what you need. Tracking progress and adjusting your nutrition plan is a critical component to seeing results - your body will be changing and so will your dietary needs.
It's the easy and organized way to keep track of the foods you eat including the quantities, calories, carbs, fat grams, and other nutritional counts. If you start training with weights, pumping up the intensity, and eating right, you'll highlight your body's natural curves with lean, feminine muscle and create a strong, sexy body. If you feel hungry, eat something - and remember to make it the right foods that are described on this page. It's difficult to pack in all of those muscle-building meals, but it's definitely possible. Your maintenance calorie level is how many calories you need to consume to stay the same weight. You should get 55% of your calories from complex and fibrous carbohydrate sources (including vegetables and fruit), 25% from high quality protein sources, and 20% from natural and healthy fats.
Actually no, as long as you are getting a constant stream of amino acids from the protein in your meals, your body doesn't need an excess amount of protein to grow, but it does need excess energy to make sure it never dips into your protein reserves. Micronutrients are things like vitamins and minerals that are necessary for your overall health and wellness and are scattered throughout the foods we eat. On your muscle building meal plan, it's important to keep your lean protein intake at the proper amount to support muscle growth, development and strength gains. Things like chicken, lean turkey, egg whites, whole eggs, soy products, tilapia or other whitefish are great sources. Remember though, supplements should be additions to a diet of whole, unprocessed, lean foods.
Healthy fats and essential fatty acids like Omega 3s found in cold water fish, flax seed, and the fats found in olive oil and avocado play a major role in hormone production, skin tone, and brain function. If you don't have a problem eating foods like fish, seeds, nuts and avocado you shouldn't have a problem getting healthy fats from whole foods. Stay away from foods high in saturated fats that are found in animal products and some plant oils (coconut and palm oil); choose low fat or non-fat dairy products and cut visible fat from your meat. Your meal plan will require some creativity to make sure you get a high quality source of protein with every meal. And you may also want to try "fake meat" products, which are made from plant proteins like soy, mushroom and more, but these products are flavored and formed into meat-like substitutes like fake chicken patties, fake burger patties, and even meatless taco meat. Many vegetarian and vegan diets combine foods like beans and brown rice or natural nut butters and wheat bread to create filling, nutritious meals. If you're not sufficiently hydrated, you can interrupt important muscle building processes, plus your health and performance can suffer. You can measure this easily by putting 1 teaspoon of flax seed oil or olive oil in 2 of your meals and throw in some natural peanut or almond butter as a snack! Grab a grilled chicken sandwich without the mayo, grilled chicken breast, steamed veggies or a baked potato. For example, on Sunday evening, cook up a huge batch of chicken, fish, brown rice, and veggies. Having these meals on hand will prevent you from loading up on office junk food, vending machine meals, or last-minute fast-food solutions.
This will be the perfect combo to fuel your body to hit the weights hard, and can easily be taken with you to work for convenience. A protein shake and a carbohydrate, like whey protein and a fast digesting carbohydrate powder, is the fastest way to kick-start muscle repair and replenish used energy. When the words dirty and bulking are put together it means eating mountains of unhealthy, fatty, processed foods to put on muscle - think fast food for lunch every day, ice cream and brownies for desert every night. If you're one of the few who has a tremendously difficult time adding weight of any kind - be it muscle or fat - then you might be a hardgainer.
But if you want to indulge once a week in a special desert, a delicious burger, a moderate portion of your favorite comfort food, or something similar, it won't ruin your muscle building goals. To make sure those extra calories are sculpting pure muscle, check your progress on the scale, in the mirror, or by having your body fat to lean muscle mass ratio measured through caliper testing.
Instead of adding an additional meal, try adding a little bit of food to each meal throughout the day.
If you start to see weight on your stomach, then reduce your carbs and bump up protein as a replacement. This workout log will allow you to fill in the day's you did cardio, what exercise's you did, the weight you used and how many rep's you were able to complete and by how many sets you finished with. Stick to grilling, baking, and steaming your foods - stay away from fat-filled toppings, dressings and sauces! Putting on quality muscle requires consistency, dedication, and a lot of nutrient dense food. Eating frequently also ramps up your metabolism, which helps keep you lean while you're sculpting your new physique.
Bodybuilders diet is divided into various shifts and Phil Heath eats frequently the whole day to maintain his monstrous body as Basketball player heath used to have 3 meals per day but Bodybuilder Heath takes seven meals a day as he has to fuel such a high volume of training which requires to have seven meals a day. This may be hard to visualize since you increase your activity, eat less and see your number shrinking on the scale. If you consume too few calories and burn the ones you are consuming through vigorous exercise you will undoubtedly KILL you metabolism.
Combine this with the intense cravings, unstoppable hunger and fluctuating energy levels that accompany these diets and you are sure to find yourself at the same point you were before the diet… only this time larger and flabbier.
Would you ever commit this much time and energy into something that only yields a 5 percent success rate when other, more effective, options are available?
Unless you are 100% certain that you will be a lucky 5%er, why risk the serious implications it may cause you in the future? When your hormones are optimized and at an equilibrium then these bodily functions will also be balanced, making them far more manageable. When you simply consume less and exercise more, you throw your HEC out of balance and this is end in eating to compensate for the lost calories, a lack of drive for exercise, uncontrollable cravings for poor foods and rebound weight gains. This method takes great care to balance hormones so that hunger is reduced, energy is elevated, cravings are eliminated, and fat becomes a thing of the past. Backed by extensive laboratory research, thousands of peer reviewed medical studies and many hours of practical application we have designed a highly effective, fast and most importantly, manageable and sustainable program for everyone. Above all this we can help you understand why you haven’t been losing weight for years, why your body looks like it is and finally, explain your new fat loss protocol. Not only will you look and feel great but you will be well on your way to transforming your life for the long haul. This is carried out using a variety of methods included a informal discussion, questionnaires, food record sheets, goal setting forms and much more.

As you can see this in depth consultation ensures no base is left uncovered and ensures you will achieve the fastest and most efficient results possible.
You will be expected to perform 4-5 training sessions per week which are likely to be a combination of personal training sessions with your trainer and some by yourself at home or at your local gym.
For this reason nutrition and diet plays a very large part of any coaching program you decided to go on,  particularly if you have a very physique orientated goal.
This protocol will help counter nutrient deficiencies, inflammation and hormonal imbalances, it will also boost all your vitamin and mineral stores and take you one step closer to optimum health. Use as a meal replacement or protein supplement.100% GUARANTEED RESULTS - look and feel fantastic, or your money back.
Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product. If you feed your body too much, you'll start to gain unwanted body fat; if you don't feed your body enough, your metabolism will slow down, energy levels will drop, and you'll find it really tough to put on any lean, sexy muscle.
Having that small calorie surplus is vital, because your body needs the energy to build new lean muscle.
By eating the right foods in 5-6 meals spaced throughout the day, it'll be easier to get in those extra calories through whole foods; you'll feed your muscles a constant stream of nutrients to boost lean muscle growth and reshape your body. But the individual meals are designed with the best foods in the best ratio for gaining strong, lean muscle. Transforming your body means putting 100% effort into each and every workout, and to fuel those workouts you need the best foods. If you eat the right kind of carbs, you'll add toned muscle to your body without excess fat gain. Your goal should be to get about 1 gram of protein per pound of lean body weight as a minimum. Fats will help keep your energy levels constant and supply the body with essential nutrients. Trans fats and hydrogenated oils are chemically produced to help increase the shelf life of processed foods like candy bars, margarine, fast food, and many packaged foods - stay far away from trans fats.
If you eat dairy products then low fat or fat free cottage cheese and fat free yogurt are great options to help boost your protein intake.
These products can help make meals convenient and tasty, but always read nutrition labels to avoid foods that are high in sodium, high fructose corn syrup, or saturated fats and hydrogenated oils. Remember to follow the basic principles of a muscle building nutrition plan: eat 5-6 small meals a day, choose whole foods, and maintain a slight calorie surplus to build muscle. Making time in your daily routine to prepare meals for the day will keep stress away and help you achieve your dream body. About 1-1.5 hours before you lift, you need to have a meal that contains complex carbohydrates and a lean source of protein.
Otherwise, have a shake with yogurt, a high-protein sandwich, or something like chicken and brown rice.
To add lean muscle, you have to eat a huge amount of calories, so, if you don't mind adding a little more fat on with your muscle, you can eat traditional "cheat foods" more often. Apply the same rules you would to your normal meals, but you can use this list to pick different high quality protein sources, complex carbs, vegetables, and fruits, and condiments that won't ruin your progress.
Extra protein, olive oil, or almonds with a few meals will bump up your calories and push that scale in the right direction. It might sound scary at first, but it's the best way to take in the large amount of calories you need each day from healthy, whole foods. Phil heath has got huge muscular body which is completely ripped with astonishing muscular additions and many valuable changes in his body ,which shows his determination towards his diet and workout in Bodybuilding .
Here is the kicker though, you may be losing weight in the short term but you will probably not see any significant changes in the two places that matter the most… namely your shape and your overall health. It is due to the fact that when you burn calories this way, you will burn muscle and fat at essentially the same rate.
Studies even show that when a person chooses lose weight this way they have a 66 percent chance at ending up fatter within two years after stopping the diet. You must view weight loss with the same respect as you would with any of life’s other major responsibilities, whether financial, social or professional in nature: a plan that works well in the short term but is impossible to maintain in the long-run, is not a plan that works.
Next I will go over a more suitable and healthy way for you to shed your pounds and keep them off for good. With the fat loss approach, the individual should also pay particular attention to their hormonal health and hormone balance. All you need to understand are the basic principles of hormonal fat loss to see why it is far superior approach. You will be fully educated on diet and exercise knowing exactly what to eat and how to train. The feedback from this session with clients is excellent as it will help you understand a number of key factors such as how hormone levels effect weight loss and health, how different foods groups and nutrients effect health and physique, the role of toxins, sleep, stress and different types of exercise and what you need to be doing to achieve optimum health and physique.
The advance method of body composition analysis uses a screening process to assess fat storage and hormonal levels through the body. You will leave the consultation session with a wealth of knowledge and resources, you will also have practical goals you can immediately start on to lose weight. These session will be designed to maximise fat burning effects while helping to add lean muscle and improve functional strength and intrinsic biomechanics. When starting with us we will assess your current diet and make immedate recommendations on where to improve. These supplements are of the finest quality and go through many external tests, they are used worldwide by a range of people including many top athletes to help them achieve optimum health and results. Now sold in 82 countries with FREE rapid delivery PLUS 'StripFASTER Diet & Lifestyle Planner'. We're here to provide you with the meal plan, tools and knowledge to build your dream body. We'll show you how to keep it healthy, so you stay lean as you shape and chisel your new physique! Eating smaller meals more frequently helps improve energy levels and increase your metabolic rate, which will help you stay lean while you reshape your body.
Make sure you don't overdo fats as they are calorie dense, but small to moderate amounts added to your meals will be very beneficial to your muscle building nutrition plan. Just because you are on a calorie surplus diet doesn't mean you can drink ice-cream shakes, sugary juices, and whole chocolate milk whenever and however much you want to. Vegetables won't make much of an impact on your diet but they supply healthy vitamins, minerals and fiber!
Stay away from mixed drinks that contain sugary additives like juices or are heavy in cream. Spices, herbs and hot sauces can add a lot of taste with zero calories, but putting butter, cheese or cream into your meals will up your chances of gaining fat with your new muscle mass. This will provide you with the fuel you need to blast through your workout and kick your body into muscle-building mode.
But remember, when you are adding muscle mass you will add a bit of fat to your body, period.
If you began this weight loss approach pear shaped with high blood pressure, you will probably stay pear shaped with blood pressure problems. This is why so many calorie restrictive (or “fad”) dieters go through the yo-yo effect and end up heavier than they originally were after stopping or slowing the diet. This will in turn cause your appetite to reduce, energy levels stabilize and your cravings for junk food will just about vanish. After 3 months most weight loss clients have lost around 2 stone of fat while adding lean muscle.
After this initial session you will leave with a selection of handouts and resources to further your education and elaborate on the points discussed in the session. By assessing your metabolic code and hormonal profile we can adapt your exercise, nutrition and supplement protocol to burn fat while adding lean muscle at the same time.
You will be provided with a full program containing photos and instructions to perform when you are not training with your coach, all training sessions will last a maximum of 60 minutes.
We will also provide you will a very indepth and structured user manual explaining the new dietary principles you must follow, this includes a range of resources that you will be able to immedately access through our members area. Most of these supplements are not available to the general public and are imported from the USA, the line of supplements we use are of a far superior quality compared to any of the shelf supplement you can buy in the UK. You can make better choices like red wine or a mixed drink with soda water and lime - having a drink or two on a special occasion is fine but try to alternate water between drinks. Always read the nutrition labels on any condiments you like to use, and cook with olive oil when necessary. Once you get to the size you want, then you can worry about trimming off the fat to show your six pack abs.
You may become a more petite pear with a little better blood pressure, but are those really the results you are hoping for after all of that hard work?
Bodylab Nutrition & Fitness are one of the few companies that offer this groundbreaking service in the UK. These resources range from a introduction document giving you all the science and practical information you need, a starting 7 day meal plan, an example supplement protocol, a recipe book full of recipes we’ve created complete with calories, fat, protein and carb breakdown, important articles, a large FAQ section and much more. With a little bit of time management and preparation, you'll be able to fully commit to your muscle building nutrition program.
To pack on serious muscle, you need to consume more calories than you burn throughout the day.
Whats more is this service is included free in the price of the 12 week fat loss protocol package!
Not only will you have access to all these resources you will also be working closely with your coach on a weekly basis to achieve small process goals that will all help you achieve your main goal. I am completely aware that, for the most part, you are not doctors and that the notion of hormonal fat loss versus caloric weight loss may appear to be a difficult notion to understand but I will simplify it the best I possibly can. These will be reviewed and monitored on a weekly basis to ensure you stay motivated and on the path to success.

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