Supplement Plan for Developing Lean Muscle Mass .... And Lots of It!

The development of lean, fat free muscle mass is one of the most talked about subjects on our social network pages (Facebook, Twitter and Google +). Gaining size and definition, but without the acquisition of fat, is often seen as the Holy Grail by many bodybuilding enthusiasts....but it’s by no means the intangible feat so many perceive it to be!

Diet is about 80% of the battle to achieving lean mass, whilst exercise constitutes approx 20%....so why not give it 10% extra to make it 110% with a carefully planned, structured supplement regimen? In short, according to The Food Supplements (England) Regulations, (2003) the term ‘Supplement’ means ‘any food the purpose of which is to supplement the normal diet’, meaning a supplement should add to, and never serve to replace your normal diet. Why not give yourself every chance possible to maximise your training, and take a look at the recommended supplement stack below:

Supplement Stack

Whey Protein
Creatine Monohydrate
Pre-Workout
CoEnzyme Q10
Casein Protein
ZMA

In order to maximise the supplements efficacy, see the below diet plan for the ideal times to consume them....

Calories: 3700kcal
Protein: 300g
Carbohydrate: 355g

For a 90kg male, the following plan equates to:

> 41kcal per kg bodyweight
> 3g protein per kg bodyweight
> 4g Carbs per kg bodyweight

Breakfast

45g porridge oats with 350ml semi-skimmed milk (320kcal; 16.5g Protein; 42g Carbs)
2x scoops whey protein 200ml semi-skimmed milk + 150g (1/4 large 500g pot) natural low fat yoghurt + 1x Banana and blend (460kcal; 56g Protein; 38g Carbs).

Mid-Morning

2x boiled eggs (200kcal; 10g Protein)
1x Apple (46kcal; 11g Carbs)
2x Tangerines (50kcal; 10g Carbs)
40g Almonds (220kcal; 8g Protein; 7g Carbs)
200ml Fresh orange juice + 3-5g Creatine Monohydrate (100kcal; 1g Protein; 20g Carbs).

Lunch

160g boiled chicken breast in 300ml made up chicken stock (146kcal; 32g Protein)
350g (1-1.5 cups) mashed sweet potato (300kcal; 4g Protein; 69g Carbs)
30g grated cheese (120kcal; 7g Protein)
100g Mixed vegetables (40kcal; 2g Protein; 6g Carbs)
50g Dark chocolate (265kcal; 3g Protein; 23g Carbs)

 

Mid-Afternoon

1x scoops whey protein 200ml semi-skimmed milk + 200g natural yoghurt + 50g smooth peanut butter and mix with hand blender (450kcal; 26g Protein; 18g Carbs).

Gym/Training Session

Take 15-20g of pre-workout Nitric Oxide donor such as NO Xplode or Optimum Health Ultimate Pre-workout approx 30mins prior to commencing session (Dosage is brand dependant- never exceed the recommended dosage on the tub/packet).

2x scoops Whey Protein and 200ml water within 30mins after training (240kcal; 50g Protein; 8g Carbs)

Evening

1x tin tuna in brine (140kcal; 34g Protein)
80g cooked wholemeal pasta (285kcal; 10g Protein; 59g Carbs)
Iceberg Lettuce (4-5 leafs) (10kcal)
1x slice granary bread made into croutons (100kcal; 4g Protein; 17g Carbs)
30ml Cider Vinegar
200ml glass of whole milk (130kcal; 6g Protein; 9g Carbs)
Black Pepper.

Mid-Evening

2x rice cakes (60kcal; 1g Protein; 12g Carbs)
150g cottage cheese (100kcal; 16g Protein; 6g Carbs)
Black pepper

ZMA

Before Bed

30g Casein Protein

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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