Gain 9 lbs of Muscle & Lose 9 lbs of Fat
Posted in: News on Friday, January 6, 2012
By Ian Matthews
The secret to gaining 9 pounds of muscle AND losing 9 pounds of fat at the same time.
I am the Vice President of Sales and Marketing for LMR Sports. I have been using Max Muscle supplements for over 6 years. In fact, I was a semi-finalist in the original MaxFormation Fitness Challenge back in 1999. When I started my diet, I knew I needed a winning nutritional strategy to achieve the best results. I used Max-Zyme, Max Pro and Alpha One as part of that strategy.
I was consuming up to 350 grams of protein some days and wanted to make sure I was utilizing as much of it as possible. In addition to the protein I ate vegetables and healthy fats, but because I was consuming very little fruit, I needed a good source of digestive enzymes. Max-Zyme supplied me with the digestive enzymes needed to assimilate all the protein I was eating.
The most important meals when trying to gain muscle and lose fat are breakfast and the pre and post-workout meals. For breakfast I would mix Max Pro with oatmeal to provide me with plenty of high quality protein to start my day.
I also used Max Pro with my pre and post-workout meals. I even took it a step further, adding an in-workout shake. These fueled my workout, kept me in an anabolic state and improved my recovery. This shake provided me with 10grams of creatine, 5grams of glutamine, over 60 grams of high quality protein and over 60 grams of carbs. I added water to dilute this mixture into to 9 cups. I would drink 3 cups before my workout, 3 cups during and the remaining 3 cups after. These shakes allowed my body to rapidly replenish glycogen so I could stay strong throughout my workout and recover quicker. I also used the products Primotest and Equilone from LMR Sports to give me an anabolic boost.
On October 10th, I started my nutritional strategy utilizing the Max Muscle supplements. I weighed 194 pounds at 12.1 percent body fat. On October 31st, I weighed 194 pounds at 7.5 percent body fat. This represents a gain of 9 pounds of muscle while losing 9 pounds of fat in 3 weeks! There's no way I could have achieved such incredible results without a proper training, nutrition and supplementation strategy utilizing the highest quality nutritional supplements from Max Muscle and LMR Sports.
First workout in the morning: Abs, stretching and cardio Reverse crunches supersetted with Swiss ball crunches. 20 minutes of cardio.
Second workout in the early evening: Legs
Seated calf – 1 set of 12 to 20 repetitions. Any straight-legged calf movement – 1 set of 10 to 15 reps. Squats – 1 set of 10 to 15 repetitions. Lunges – 1 set of 12 to 20 reps. Leg Press – 1 set of 10 to 15 reps. Leg Extensions – 1 set of 12 to 20 reps. Leg Curl – 1 set of 12 to 20 reps. Stiff-leg deadlift – 1 set of 10 of 15.
20 minutes of cardio
Chest, shoulders and triceps
Incline Press – 1 set of 10 to 15 reps. Decline Press – 1 set of 10 to 15 reps. Dips – 1 set of 10 to 15. Flies – 1 set of 12 to 15 reps.
Dumbell Pullover – 1 set of 8 to 12 reps. Side Raise – 1 set of 12 to 20 reps. Overhead Press – 1 set of 10 to 15. Upright Row – 1 set of 10 to 15 reps. Tricep Extensions – 1 set of 12 to 20 reps.
Pushdown – 1 set of 12 to 20.
Stretching and cardio
Cardio - 20 minutes shadow kickboxing and 20 minutes cardio on bike.
Back and biceps
Wide-grip Pull-ups – 1 set of 10 to 15 reps. Close-grip Pull-ups – 1 set of 10 to 15 reps. Pulldowns – 1 set of 12 to 20 reps. Bent-over Rows – 1 set of 10 to 15 reps. Cable Rows – 1 set of 12 to 20. Deadlifts off rack – 1 set of 10 to 15 reps. Reverse Flies – 1 set of 12 to 20 reps.
Shrugs – 1 set of 12 to 20 reps. Curls – 1 set of 12 to 20.
Abs, stretching and cardio
Reverse crunches supersetted with Swiss Ball crunches. 20 minutes cardio