This post is being created to share my knowledge on creating a stronger lean body and setting and making goals for yourself to obtain. Different body types, daily routine, job, family, lifestyle, genes, age, etc. all come into play that’s way a realistic goals are the keep to keep mental strong and remained focused. Personally I have been training to have stronger lean body for 4 years, only two years were real work and only one of those years totally focused. The relationship with training must be loyal and consistent. The one year of truly being focused I have attained the best results, that is the guideline I will use to start talking about the process..

So whatever body type you may have it is must important thing is to be able to maintain your momentum, or create endurance. No so much cardio.. This sounds like an oxymoron but I mean the ability to train and push, be mentally tough, have the nerve to continue. I’m not saying go in the gym, sport, activity and kill yourself, not at all, just saying you have to be confident and trust the future results of your hard efforts. The cardio will come with this training, and if your building muscle lay off the cardio limit to twice a week tops, when cutting weight cardio and high heart rate are a must.

So I will explain my situation, in 9 months I have gained about about 16 pounds of solid muscle. Must people say in takes one year to naturally grow 3lbs, which is probable the truth for many body types.

Here is how I did it. Initially I needed to get my cardiovascular system in order. So I starter boxing training and playing basketball 4 times a week at least. Usually and Mon-Thurs. Boxing is a rhythm workout you have to find what works for you, I like to stay away from treadmills as much as possible but there are also essential to my training. Basketball is great, competitive, fast-pace, and best of all polymeric which burns and builds leg and core muscles and tendons, which is what I was going for, speed,strength,lean. 

After a couple months of this your body has changed and stopped getting sore, you have flushed many toxins out of your body if you have been keeping to strict diet( I will get into diet later on), and now have momentum on your side. This is when the weight room comes in and a whole new sore comes about. Muscle groups I divide in to groups and do them different days. Now this is a building process here, when cutting comes into play so does the cross/training. For building it’s important to build the base, LEGS! Your thighs hold the two largest organs in your body, and they help push blood around your body. Also when training legs with heavy weight you create naturally higher testosterone levels. When you can lift heavy and heavier weight consistently your body grows muscle, your biceps and chest will become bigger, even if your not training them! I like to train legs twice a week when building muscle so

Sun. Legs // Mon. Chest,Back // Tue. Shoulders,Triceps,Biceps // Wed. (Building)

There are many details and tweaks to these workouts frequently, you have to learn to incorporate new things and listen to your body and what it wants and needs.

The so building stage has started at month 3, cardio is good now, ready to eat tons of good food and lift hard and heavy. This is when the size of your muscles will really grow and you will gain a little weight room eating so much food. If you have goal of losing weight it is still very important to go through this stage of building, but the diet has to be very strict or results will not yield. Muscle building is a must because weight training burns more calories then anything, and when your done working out in takes three days to heal any torn muscles which means your still burning calories three days after your workout, When your on a consistent program this multiplies!

The build fast will last all the way to month 8 of my training, that would be 6 total months of weight training with the intent to grow muscle. I like to remain playing B-ball and boxing but I keep to a minimum because the cardio can take muscle away if in a catabolic state, basically when your body needs to rebuild using food, which in this cause mostly protein. Right after this if I play B-ball of box after weights. Otherwise I like to weight 30 Minutes or so to naturally burn up some extra calories, then drink protein while still in that state.

After 6 months you should have put on some size, the amount of weight will be determined by diet, and effort. If the diet was clean calories, and the work was high intensity and you went up in weight each week, you should be looking good already. If the diet and effort were poor, you will not see the results of your muscle building but hopefully have worked hard enough to grow some strength and muscle. 

The last month is cutting, but the exercise all depends on how strict and consistent with training and diet. For instance if your already slim and cut, keep lifting! If you have unwanted weight that may be slowing you down, then you have discovered what body type you have. The most important thing is now diet at this stage, in order to see results if body fat level is higher then desired. This regiment I’m blabbing about is what worked for me.

Run, 3 miles in under 30 minutes 2-3 days a week, first thing in the morning. Get up and drink a tall glass of water with lemon juice. This is the best detox method I have found, it has shown if the first thing that passes through your liver has serious detoxify results. Plus I like the taste and it wakes me up with energy.

After the run its time to eat, Oatmeal every morning for me, I usually putt a nice spread of honey on top, great natural sugar to help open up muscles for activation and rebuild. Sugar is a tricky timing substance along with the two most important. Carbs and Protein. Again TIMING, Carbs have to come before and after workouts to rebuild.

After a morning run and great food to re-energize. Finnish the days priorities like for me, work. You may have a busy sched. of lots of priorities but if you can train like this, do it. This was “two a day” month for me so forget your life. I get back the gym at night and do the fine tuning, which is just staying busy, lift yes but be picky, chose where you want to cut at. Maybe abs, arms, chest, back, or whatever. I have been pretty balanced so on the days I don’t run I play basketball, other days I box cause it doesn’t include running to give my shins a break. Just be busy during this time and drink tons of water just like you should always be, before meals, after means. Before workouts and after work outs!

During this last month I cut 8lbs of body fat, losing no strength or muscle.

Month One: 198lbs 18% BF (35.64lbs of Fat) Muscle Weight: 162.36

Month Nine: 205lbs 13% BF (26.65lbs of Fat)  Muscle Weight: 178.35

That’s 8.99lbs BF lost and 15.99lbs muscle gained.

Supplementation during this process includes Three protein shakes a day, first two with banana last one right before bed with out fruit cause sugar stores fat.

NO2 xplode. Great source of caffeine, and NO2 to help pump and O2 circulation, NOTE: only used when lifting not cardio, B-ball, boxing, running.

Also Fiber pills, Mulit-sport-vitamin, Omega-3 fish oil, Vitamin E and C!!!

Whenever I was hungry I ate time your meals, stay consistent, eat the same lame ass shit. Tuna, egg whites, lean turkey, lean beef, vegetables, brown rice, wheat bread. Cut out sugar, simple carbs, fried food, dairy, anything that tastes really good.

Again compromise incorporate, I have found many new tastes through this process, like the simple love for almonds, peanut butter, lemon juice, parsley, avocado, broccoli, etc. All super power foods in the fitness world. They become deserts!

Your desire to eat badly with leave your system as soon as you start really seeing results and being strict with your diet. It’s important to have your cheat days so don’t drive yourself crazy. Eating a bad meal is something I do twice a week sometime no that bad and sometimes really bad, I notice the feeling of the bad ones, I do it after workouts because that is best time to go through fats and collect protein. The cheating kicks your metabolism right in the ass and I’m hungry as a motha fucka after an hour of eating an entire pizza, then cram in more protein and get that muscle fed. If you lift at earlier in the day eat more complex crabs to keep you from crashing to bed to early.

It’s Nine months of your life, Like you just got Knocked up and got to deal with it 24hrs a day for 9 months. It’s truly a lifestyle commitment. So take and in and deliver the results come due date. (very crude image placed here)