Thank you for requesting a free fitness assessment. Your Recommendations Are Listed Below.

Hey, Chris here.

So you want to pack on lean mass, but you're also looking to get rid of that extra body fat and lean out?

If your main goal is to focus on packing on lean muscle while getting some definition over time, here's a few things you need to keep in mind:

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Chris Harrington

Your Coach & Trainer

  • You should be in a slight calorie surplus in order to add lean mass without adding more body fat
  • Keeping track of carbohydrate and fat intake will be very important in order to maintain a slight calorie surplus without adding body fat
  • You should focus on some higher intensity workouts to get your body burning more calories
  • The more calories your body burns, the more food you can eat to promote muscle growth
  • The more muscle you pack on, the less body fat you will have proportionate to your weight

Here are my 3 personal recommendations:

Recommendation #1 - Calculate Your Total Daily Energy Expenditure (TDEE) +

Your Total Daily Energy Expenditure (TDEE) is a measure of how many calories your body burns in a given day on average. By understanding your TDEE, you can adjust your caloric intake to put yourself in a caloric surplus which will help to promote lean muscle growth.

Recommendation #2 - Add 300 calories to your TDEE to put yourself in a caloric surplus +

Being in a slight caloric surplus with adequate protein intake will help promote lean muscle growth without putting on too much body fat. It's important to keep track of how many calories you are eating over your TDEE so that you don't put on any additional body fat. As you pack on more lean mass, your body fat levels will be lower because the amount of fat will be spread across a bigger distribution as you grow.

Recommendation #3 - Adopt a program focused on strength while also adding high intensity workouts +

A strength routine will help you to promote muscle growth. The more demand imposed on your body, the more your body will have to grow in order to meet the demand. By focusing on getting stronger, you are assuring that your muscle fibers have to grow in order to meet the newly imposed demand each workout. By adding high intensity workouts as well, you are increasing your TDEE which may also help you to burn body fat as you gain muscle mass. The higher your TDEE, the more calories you can consume in order to give your body the nutrients it needs to grow.

I hope these recommendations were helpful.

If you're serious about reaching these goals, let me help you get there. I've been in your shoes before - having a set fitness goal and some recommendations to get there, but no real clear path as to how! Thinking back on it, I wish I had someone there to teach me the things I know now about proper workout routines and proper nutrition. You can spend years 'figuring it out', or you can have me coach you and show you the way.

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