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This is for the serious lifters. Note that if want to grow lean muscle as fast as possible, then staying completely shredded is near impossible. The aim here is to lift heavy, lift often, and eat slightly more calories than you’re burning to provide a surplus for growth.
Stick to compound movements and heavy weights at the start of your sessions. Exercises like squats, deadlifts and bench press are staples. Keep progressing with the amount of weight and reps you’re performing in order to force constant growth. Cardio is an option, however steer clear of excess low intensity sessions on the cardio equipment. Prioritise High Intensity Interval Training (HIIT) or circuit style training for your cardiovascular fitness.
Under eating isn’t an option here. Consume a well-balanced diet with plenty of lean meat, vegetables and complex carbohydrates. Your overall calorie intake will need to match your physical output as an absolute minimum if you want to grow lean muscle.
A post-workout shake with adequate protein and carbohydrate should be the first supplement on your list. Look for at least 25g of protein and 25g of carbohydrates. A banana or similar may be substituted as a carbohydrate source if you’re going for a “low-carb” protein. Creatine is a staple that will help improve strength and power whilst supporting muscle growth. Branched Chain Amino Acids (BCAAs) will also be key in improving recovery times and assisting growth. For general health, energy and vitality, look to a fish oil and quality multivitamin.
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