Building muscle is pretty straight forward. Lift heavy weights, eat like King Kong (healthy of course), get enough sleep and make sure you are always getting stronger, and in time flat, you have built more muscle and more strength. I know, I know, I'm making it sound super simple and easy, but compared to leaning out, it's a TON more fun. Which leads me to talk about leaning out.....
When you search the internet, there is sooooooooooooo much information around how to lose weight and you will even see workouts that talk about it (I think Fitofy is guilty of that as well), but the main tenants to focus on are as follows:
#1 - Your diet needs to be in check. I don't care if you are paleo, following IIFYM, intermittent fasting or other way of eating, they all work, but they need to be followed and monitored.
#2 - It's important to at least attempt to keep your strength up. Mostly for hormonal balance and keeping the muscle you already have. Do NOT diet away your muscle.
#3 - It's best to workout LESS than more for best results. Most people think they need to workout 6 days a week and up their cardio to get lean. All this will do is run you into the ground and you will either a) Fail or b) Hate your life.
The following Program focuses on working out 4 days a week, along with a very straightforward diet. Obviously, everyone is different, but take this as a great starting point to leaning out.
A couple items to note. You can continue to use this program and meal plans as long as you feel you are making progress. Give it 4 weeks and report back in!
- Derek
The Workouts
Incline Barbell Press
3 Sets
Incline Machine Press
3 Sets
Flat Dumbbell Flyes
3 Sets
Cable Crossovers
3 Sets
Treadmill
Every minute on the minute for 20 minutes
Overhead Presses
6 Sets
Side Laterals
4 Sets
Bent Over Laterals
4 Sets
Treadmill
Every minute on the minute for 20 minutes
T-Bar Rows
6 Sets
Close Grip Pulldowns
4 Sets
Pulldowns
4 Sets
Treadmill
Every minute on the minute for 20 minutes
Barbell Squats
6 Sets
Leg Curls
4 Sets
Leg Extensions
4 Sets
Schedule
Day 3
Rest
Meals
Calories: 1765
Day 6
Rest
Meals
Calories: 1765
Day 7
Rest