Frequently Asked Questions
HOW TO BUILD MUSCLE AND KEEP LEAN
Th answer to this question is fairly straight forward.The best training program for this is training with weights 3 times per week with a rep range of 8 to 12 repetitions, you can see this muscle building program following this link http://www.heroesfitness.com/files/heroes_training_plans.pdf
Also no more than 2 aerobic sessions of around 1 hour per session as any more is detrimental to muscle growth.
Eating correctly for muscle building is also very important, if you are a hardgainer a calculation of 15 x your bodyweight in pounds is the amount of calories you should consume each day at a ratio of 50% carbohydrates, 30% Protein and 20% Fat. For a 10 Stone person this equates to 10 x 14 x 15 = 2100 Calories, Carbohydrates = 1050 calories ( 262.5gms ), Protein = 630 calories ( 157.5gms ) and Fat = 420 calories ( 46.7gms ), to subdivide into grams per day just divide carbohyrates and protein by 4 and fats by 9. If you are an easy gainer then just change carbohydrates and protein to 40% each and keep fat to 20%. Also you should try and eat between 4 to 6 times per day so that you are constantly feeding your body with nourishment which will help you repair your muscles and keep your metabolic rate up to keep fat at bay.
Some excellent products to help lean muscle growth are Promax Extreme by Maximuscle, Anabolic Halo and Leukic by Muscletech, Microwhey and Bulgarian Tribulus by Reflex Nutrition.