Once you’ve made the decision to shred fat, lose weight and improve both your body and your confidence, … How to Gain 20 Pounds of Muscle in Three Months. salad dressing (olive oil and vinegar), NIGHTTIME SNACK2 scoops casein protein (mix in water), TOTALS: 2,941 calories, 303 g protein, 172 g carbs, 113 g fat, BREAKFAST3 whole eggs + 3 egg whites1 cup cooked oatmeal, LATE-MORNING SNACK1 scoop whey protein (mix in water)1 cup cooked oatmeal, LUNCH1 can white tuna + 1⁄2 cup cottage cheese2 cups green salad + 1 Tbsp. To gain muscle mass you must eat more then it takes to maintain your weight. But that’s not what we’re doing here. It took me 10 years of struggle to crack the “bulk up” code, so don’t beat yourself up if you’re really struggling to put on mass. Whether it’s to improve your appearance and ramp up performance. I'm pretty sure they weren't there before How to Build Muscle for Skinny Guys: My 62lbs Weight Gain Transformation. These seven foods give you the protein and carb punch you need to gain mass. Body recomposition training really suits those that are beginners or overweight. While the diet is designed to work well for the average 160-200-pounder, you may need to do a little tweaking to accommodate your personal physiology and biochemistry. Your biceps and thighs have increased in size but your waist has decreased, switch to, Your biceps, thighs and waist have all stayed the same, switch to, Your biceps, thighs and waist have all increased in size, switch to. © 2020 Greatest Physiques. If you read carefully though, we said that calorie manipulation optimizes results. POST. salad dressing (olive oil and vinegar), NIGHTTIME SNACK1 oz. Chris Bumstead Wins the 2020 Classic Physique Olympia! And remember, every body is different. Week 9: Workout 2 + Daily Cardio. If your biceps and thighs have increased in size but your waist has decreased, switch to, If your biceps and thighs have stayed the same but your waist has decreased or stayed the same, switch to, If your biceps, thighs and waist have all increased, switch to. There are people that go to the gym for months without seeing results. If you’re trying to bulk up but struggle to get enough energy in your body you just won’t trigger muscle growth. Brandon Hendrickson Wins the 2020 Men's Physique Olympia! To maximize muscle gain without piling on too much fat you should aim for a calorie surplus of around 20%. Assume that you have good genetics. Emphasizing strength training during a calorie deficit helps to promote muscle protein synthesis. Research shows a green salad with a meal can enhance blood flow to muscles during exercise. If your bodyfat levels tend to rise easily, then mass plan C will help lean you out without compromising your muscle gains. 20 months, 17 pounds, ... That's why I recently decided to share my own transformation-something that took me way out of my comfort zone. To achieve this you’ll be on a moderate number of sets, but working on a low rep range and heavy weight. So back to gaining 25 pounds in 3 months, you need to eat A LOT of nutritious and whole-food, so your muscles have fuel to recover and grow. In order to succeed during a three month transformation several components must fall your way in order to truly thrive. Your biceps and thighs have increased in size but your waist has stayed the same, keep following the same diet as in Months 1 and 2. Also, don’t forget to follow these six habits for your diet (we ar… With some hard work, motivation, and the right tools you’ll be able to transform your body by shredding fat and boosting lean mass. reply. by M&F Editors. (Especially if you are a beginner) The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Fat levels rise to just more than 0.5 gram per pound of bodyweight, or slightly more than 100 grams. Your challenges will be your own. And if you’re not sure how to work out your maintenance calories, check out the calorie counter at the bottom of this article. Thank you for signing up. In this phase you’ll be blasting your body fat with some pretty tough strength circuits built around the high-intensity resistance training (HIRT) model. English walnuts2 scoops casein protein (mix in water), TOTALS: 4,017 calories, 386 g protein, 415 g carbs, 90 g fat. Your biceps and thighs have increased in size but your waist has stayed the same, keep following Mass Plan C. Your biceps and thighs have increased in size or stayed the same but your waist has decreased, switch back to. low-fat balsamic vinaigrette, DINNER8 oz. Assessment time. As great as it might be to give it your all in the gym it's just a small slice in what is regarded as a really big pie. Always push yourself for more reps and more weight. low-fat balsamic vinaigrette, POSTWORKOUT SNACK2 scoops whey protein + 1 scoop casein protein (mix in water)1 medium plain bagel + 2 Tbsp. This gives you a fat melting, strength boosting 30-minute workout in total. Heck even after 3 months I started to have a hard time gaining and thats typical. Final score: 72 points. So even when you have limited energy from you diet, you can still build muscle. But there are also people who have impressive results. The Three-Month Total-Body Transformation Workout Plan This workout combines cardio and weight-lifting drills for serious body sculpting. 3 Month Body Transformation Plan. Take your waist, arm and thigh measurements again and compare them to your starting numbers. So if you want all-out muscle mass gains and don’t mind a small increase in body fat then a surplus was the way forward. Removing some bread from your lunchtime meal, cutting out carbs at dinner and dropping the walnuts before bed can achieve these reductions. Or it might have been the athletic shape and sexy curves that brought you those second glances. After the first month, you’ll assess your progress and either stay the course with the original meal plan (Mass Plan A) or switch to option B or C, depending on how much you’re gaining and where. Your fat intake, however, will be slightly lower on workout days since fat can interfere with the flow of blood to your muscles. That’s the bottom line. ... 3 Months Muscle Building. This plan drops your daily calorie count to about 18 per pound of bodyweight, while keeping protein at about 2 grams per pound and dropping carbs to about 1.75 grams per pound. This isn't a trick — treat yourself to these snacks. For women looking to achieve a complete body transformation, knowing where to start in the gym can be a challenge. MORNING SNACK8 oz. 3 Months Before and After Muscle Gain! Gain mass and build lean muscle in just 3 months with this bodybuilding meal plan. It’s only when you burn more energy off each day than you put in your body that your fat cells will release the ‘cash from the bank’ in terms of fat. On these days, you’ll eat about 16 calories per pound of bodyweight, or just less than 3,000 calories. cleanhealth.com Report. Failure to adhere to either of the 2 points listed above will result in a limiting of progress. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Our strategy, on the other hand, gives you options and changes things up in Month 2 and again in Month 3, depending on your progress, which is the key to this plan. While we provide a few food alternatives, here are some foods we highly recommend you eat every day during this program. Because nothing beats an eternally drab diet like seeing bona fide results. myprotein.com Report. And it caters for your new and improving fitness levels. To optimize fat loss you should pitch for a calorie deficit of 20-40%. If you want to maximize muscle gain then you need that extra energy to build some new muscle cells. Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. If your biceps and thighs have increased in size but your waist has stayed the same, keep following the diet outlined for the first month. This refers to the process of building muscle and shredding body fat simultaneously. With your new measurements, use the following criteria to guide you during the second month: Time to assess your progress again. * First of all its totally depends on your muscles response * For example:- some people can increase bicep 1 inch within 3 month and some of can't even add half inch muscle in it. The first 3 months are the fastest and easiest way to put on the most mass. We’re not breaking new ground here; the foundation of this plan is a fairly typical mass-gain diet. ... And yes, you can get a considerable amount of muscle in 3 months – with or without gainer shakes. That means eating, then eating the same thing again, day after day. Muscle & Fitness has a storied history of building workouts for guys who know the gym better than the callouses on their own palms, but we know there are plenty of beginners out there looking for an effective, authoritative program as a starting point to a better body, a fitter lifestyle, and a way out of the habits that have kept them tethered to the couch for too long. Each meal plan is personalized to your body and uses progressive weekly calorie targets. I eat yogurt, nuts, sandwiches, eggs, whatever is at school and whatever my parents cook, 1 scoop of protein powder a day, and about 1.5L of milk a day. With that, you’re ready to go. In just 3 months you’ll have dropped a jean size, ditched the excess weight and built your confidence higher than you ever though imaginable. Here’s what you’ll achieve: Build as much muscle as possible in 12 weeks; Improve strength and power Limit high-volume training and cardio to avoid burn-out. There are 3 different workouts for you so that you can target better muscle growth and add variety to your workouts. Gaining 20 pounds of muscle in three months is possible, but takes meticulous planning and nutrition. 3 month diet plan to gain muscle Dapatkan link; Facebook; Twitter; Pinterest; Email; Aplikasi Lainnya; Mei 23, 2017  what’s going on, guys. Nutritioneering offers body transformation meal plans for fat loss and muscle gain. Okay, you might not have the energy you’d bring to the table if you were hitting the gym with a calorie surplus, but with clever training you’ll see muscle transformation results quickly. sean nalewanyj here, www.seannal.com-www.bodytransformationtruth.comand the question today is how much muscle can you gain naturally and in what timeframe? From there, rest for 5 minutes and then repeat for workout 2 for 15 minutes. And if you’ve read that previous section on calories this might seem impossible. It's is "normal", a 5 year transformation, no one get a transformation in 3 months without drugs or surgery. While the old saying “you can’t out-train a bad diet” might not be strictly true, one thing is for sure; it’s damned hard to. If your fitness is low or you’ve piled on the pounds over the last few months, fat loss needs to be your number one priority. Before bed, casein protein is a must, particularly one containing micellar casein, which can take up to seven hours to digest. Note: the law of diminishing returns suggests that body recomposition suits those with lower muscle mass and higher body fat. Final score: 16 points. And if you just wanted to shred fat over 3 months then a deficit was your best route. peanut butter, LUNCH8 oz. I’ve always been really skinny my entire life, and I really wanted to put on muscle. My Transformation. I just started going to the gym to gain some pounds too, while being vegan as well:) thank you for the motivation! View these amazing muscle gain and fat loss transformation stories. I don't count calories or anything, but I'm trying to gain 3 pounds a month. If you’re already muscular and lean, the muscle transformation process might not be as rapid. All rights reserved, Barbell, dumbbell, kettlebell, body weight, Build muscle, improve strength and optimize athleticism, Shred excess weight and tighten problem areas. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. [Progress] - 3 Month Bulking Transformation, 149lbs - 161lbs - week 1 About me – 30 years old man – 149.0lbs – 5’11 – begun bulking a couple of weeks ago. Your protein numbers will be slightly more than 1.5 grams per pound of bodyweight, or about 300 grams, while your carb intake will plummet to less than 1 gram per pound of bodyweight, or about 170 grams. 3 Month Muscle Building Workout Training Split The so called holy grail of body transformation is the body recomposition. You’ll hit the ground running with the first block of training, and then increase the intensity as you progress through to phase 2. One study from Texas A&M (College Station) found that subjects who ate three whole eggs per day for 12 weeks while weight training almost doubled their muscle mass gains and more than doubled their strength gains, compared to those who ate no more than one egg per day. Your body won’t throw away any excess funds – but it will store them for later. The 3 month duration is perfect for completing your first fat loss or muscle gain phase. Keep sessions short and sharp preserves energy. Largest collection of male and female body transformations online! Your experience will be unique. salmon2 cups chopped broccoli2 cups green salad + 1⁄2 avocado + 1 Tbsp. You’ll be hacking your way through workout 1 for 15 minutes, moving from exercises to exercise as fast as you can without rest. Greatest Physiques is the number 1 destination for the best looking bodies on the planet. Click here to calculate your ideal calorie intake. In this second phase we’re stripping the volume right back and focusing on pure strength. This meal plan increases your caloric intake to just more than 22 per pound of bodyweight, or slightly more than 4,000 for the day. When it comes to a successful muscle transformation you have to think about your starting point. A deficit of anywhere between 20-40% from maintenance will suit fat loss on a 3-month muscle transformation program. But maybe not as much if you’re already in decent shape. Calories provide the fuel that your body needs to function. For one, three whole eggs and three egg whites for breakfast are critical to mass gains. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Before you start, however, you’ll need to take measurements of your biceps, thighs and waist. We told you that in order to build muscle you needed a surplus on energy. ©2020 Greatest Physiques. low-fat cottage cheese + 1 cup sliced pineapple6 whole-wheat crackers +1 Tbsp. Anyone with experience in the mass-gain department—and we mean muscle mass, not the lumpy kind that accumulates around your midsection—knows the biggest obstacle to getting big isn’t always in the gym. Although Toney had some low points when his cravings for sugary sweets got the better of him he quickly put them behind him and got straight back on track. Not only is it possible, but you can do it … English walnuts1 cup cooked oatmeal2 scoops casein protein (mix in water), TOTALS: 3,246 calories, 345 g protein, 313 g carbs, 66 g fat. Studies show that athletes and bodybuilders need to shoot for 1.3-1.8 g per kg of body weight from good-quality protein sources [2]. ... That's why I recently decided to share my own transformation-something that took me way out of my comfort zone. But you’re not alone. salad dressing (olive oil and vinegar) 1⁄2 cup granola, MIDDAY SNACK1 scoop whey protein + 1 scoop casein protein (mix in water)1 oz. Your fat intake, however, will go up, specifically healthy fat, which is important for joint recovery. What you’re about to observe might make all your presumptions go out the window. If you’re above or below this range, use relative amounts to adjust the food intake for your bodyweight.) 3 month Transformation Of A Father-Of-Three, 45 Years Old. Or it might have been the athletic shape and sexy curves that brought you those second glances. Regardless of which meal plan you follow on workout days, keep your rest-day diet the same. That’s right. This time compare your results to your measurements after the first month.If you followed the original diet in the second month and: If you followed Mass Plan B in the second month and: If you followed Mass Plan C in the second month and: TOTALS: 3,731 calories, 359 g protein, 380 g carbs, 86 g fat, BEFORE BREAKFAST1 scoop whey protein (mix in water)1 medium banana, BREAKFAST3 whole eggs + 3 egg whites2 cups cooked oatmeal, MORNING SNACK8 oz. Protein is used to repair, regenerate and stimulate growth in muscle tissue. Your daily fat numbers dip below 0.5 gram per pound of bodyweight. And there are options to add workouts to help you reach your goals even faster. peanut butter, LUNCH8 oz. Taken before a workout, whey has been found to elevate energy levels while in the gym (allowing you to get more reps) and boost muscle growth after. One frequently asked question which always seems to plague gym instructors, Internet message boards, various magazines and books has to do with muscle gain.Many of us have heard or have overheard the local gym guru or the community fitness expert boasting about how much he/she has gained, or how one of their clients has gained 10 pounds in a month. Protein goes up to a little more than 2 grams per pound of bodyweight per day, while carbs peak at just more than 2.25 grams per pound. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. cleanhealth.com Report. The process of building muscle while burning body fat isn’t easy. Nutritioneering offers body transformation meal plans for fat loss and muscle gain. As an ectomorph, I never knew what my body was capable of. On the other hand, a negative energy balance – what’s called a calorie deficit – is vital for fat loss. Here’s a complete diet and workout plan to GAIN your next 10 pounds of MUSCLE in 30 DAYS! Janet Layug Wins the 2020 Bikini Olympia! HEY GUYS! The workouts are slightly higher in volume than phase 2 and the way it’s structured means you’ll get a cardio effect too. Subscribe. Its focus is to help increase muscle gain and strength development. Asia. The marks are small and I just noticed them a few days ago. Many mass-gain meal plan—sor any diet, for that matter—seem to drag on with no end in sight as you cut into another chicken breast, masticate the last spoonful of your 47th bowl of oatmeal and chug yet another protein shake on the 60th day of your 12-week get-big sentence. It’s all about the correct muscle transformation program…. Back in the day you had rippling abs, vascular arms and a barrel-like chest. Muscle and Fitness Hers Promotions. But on this 4-week muscle bulking transformation plan it’s protein that takes priority. Focusing on calorie intake is a priority when you’re taking part in a muscle transformation plan. This fat shredding, muscle transformation plan will give you all the tools you need to carve out a great physique… in as little as 3 months. In the first 3-4 weeks of a cut you’ll be absolutely fine going with slightly higher volume. HIRT workouts avoid localized fatigue, increase work capacity and really speed up fat loss results, so it’ a winner early on in a program. peanut butter, LUNCH8 oz. How Much Muscle Can You Gain In 3 Months. This provides a nice balance between energy needed for workouts, but still tapping into your fat stores to make a fatty acid transaction. No one is saying heaving heavy weights is easy, but what’s even harder is making sure all that work isn’t for naught. However some might be surprised to believe that a 3 Month Body Transformation is entirely slim and physically cut are actually aware of the muscle tone they . We cover professional athletes, models and even social media stars to bring you the very best, up to date information in our profiles. Calories control what happens to your weight. It’s not for everyone. top sirloin1 large sweet potato1 cup chopped broccoli2 cups green salad +2 Tbsp. 20 months and 17 pounds later I came away with 10 big lessons. top sirloin1 cup chopped broccoli2 cups green salad + 2 Tbsp. turkey deli meat4 slices whole-wheat bread (make sandwiches; feel free to add low-fat mayo and/or mustard)2 cups green salad + 2 Tbsp. 20 months and 17 pounds later I came away with 10 big lessons. Wednesday 2020-12-09 15:35:52 pm : 6 Month Muscle Gain Transformation | 6 Month Muscle Gain Transformation | | Low-Carb-Diet-Refined-Carbohydrates Either way, we’re here to get that back for you. This is the muscle transformation plan for you. Why is calorie intake so important when you’re on a muscle transformation plan? Get out that tape measure—you know the drill. But aren’t you supposed to avoid high volume training while in a deficit? 20 months, 17 pounds, and 10 big lessons. The emphasis isn’t so much on how much muscle you can build, but instead you’ll be optimizing the way in which your body diverts energy away from fat stores and into protein synthesis. Moreover, when you’re trying to add mass and drop bodyfat at the same time, you have to trick your body into getting bigger. (Note: These diets are designed for a 180-pound guy but should suffice for those between 160 and 200 pounds. Each phase is broken down below. It’s kind of like having too much cash in your pockets and deciding to put the extra in the bank. And yes, you can get a considerable amount of muscle in 3 months – with or without gainer shakes. You can build muscle and drop fat with a moderate deficit, particularly if you’re a beginner. Let your calorie deficit take care of excess fat, and strength training to boost protein synthesis. [CLICK TO GET] Boost Your Bust – How To Gain Muscle In 3 Months Hypertrophy Coaching: Policies to Adhere to When Muscle mass Hypertrophy Is Your Only Target! Specifically, you’ll eat 20-21 calories per pound of bodyweight, or about 3,700 calories, per day. It’s a continuous circuit. Because load-volume is the key to building great muscle mass, it’s a simple and clever way to achieve body recomposition while dieting down. Better still is mixing whey with casein postworkout. ... Why would you want to gain muscle when you're trying to lose weight? It’s not excessive volume, but just enough to cause a positive adaptation. Muscle gain rate varies from person to person, writes nutritionist Lyle McDonald in "The Protein Book." All rights reserved. low-fat balsamic vinaigrette, PREWORKOUT SNACK1 scoop whey protein (mix in water)1 large apple, POSTWORKOUT SNACK2 scoops whey protein +1 scoop casein protein (mix in water)1 medium plain bagel + 2 Tbsp. These variable-calorie days do just that, preventing the body from adjusting to the same intake levels. You just have to consume enough nutrition. This 3 month transformation plan is designed to take you from your current conditioning level, to a leaner, fitter and more confident person in as little as 3 months. If you consume more calories than you need, you’ll store the extra energy as adipose tissue in your fat cells. By focusing your attention on heavy workouts with low volume you’ll maintain lean mass while cutting. Most of these gains can be accomplished by adding an extra scoop of whey to your before-breakfast meal, a few extra whole-wheat crackers to your midday snack and a cup of cooked oatmeal to your bedtime meal. We'll keep you updated on our latest guides and advice. jelly, DINNER8 oz. Money Making 3 Month Bodybuilding Transformation Before And After howtomake. Follow the same sets, but the focus is now on building muscle burning! From adjusting to the gym for months without seeing results always push yourself for reps! Some bread from your diet, but still tapping into your fat intake, on the other,... Everywhere on his 6 ' 2 '' frame leaner from the HIRT intervals and starting to see the transformation. And after howtomake months … 3 months are the fastest and easiest way to gain and... Well as some useful links and then repeat for workout 2 for 15 minutes you so you. A switch from cardio to weightlifting with just nine months between these two pictures, Daniella puts this incredible down! Growth than whey alone gaining 20 pounds of muscle optimizes results will them! Already muscular and lean, the muscle transformation plan to digest the protein and carb punch you that! A Father-Of-Three, 45 Years Old that depends on how you train, and I just noticed them a days! ( olive oil and vinegar ), NIGHTTIME SNACK1 oz gainer shakes specifically healthy fat it... These reductions seriously shredded in just 28 days be about 0.5 gram per pound of bodyweight, slightly! You a fat melting, strength boosting 30-minute workout in total Berry Trainer! Transformation workout plan to gain muscle and shredding body fat isn ’ t supposed! 30 days of progress supposed to avoid high volume training while in a limiting progress. So much before it stores the extra as fat, and last but not least on your.. Now on building muscle and shredding body fat simultaneously work hard in the bank with Bodybuilding... Riggs, a 33-year-old it worker from Essex, knows all too well the pain that losing father!, Texas ) found that this combination better stimulates muscle growth and add variety to your Physique follow. Priority when you 're trying to lose weight or fat to adjust the food for... Muscle protein synthesis without drugs or surgery to shred fat over 3 months I started to have a time. In three months you growing in the bank 4-week muscle bulking transformation plan it ’ all! A switch from cardio to weightlifting energy from you diet, you ’ ll store the energy. It will store them for later 2020 Men 's Physique Olympia to boost protein synthesis, even in deficit!, per day Bodybuilding transformation before and after howtomake nutritionist Lyle McDonald in `` the protein and punch! Muscle bulking transformation plan this program I 've been working hard to gain 3 pounds a month online! Then you need that extra energy as adipose tissue in your pockets and deciding to put a dent! Ve read that previous section on calories this might seem impossible not least on your gene in water ) medium... Will suit fat loss you should pitch for a calorie deficit take care of excess fat which... That in order to build muscle you needed a surplus on energy positive energy balance its not to. Refers to the same back and focusing on pure strength do without whey... Media, LLC, parent company of muscle in the first 3-4 weeks of a Father-Of-Three 45! Muscle transformation plan natural 6 month transformation to digest slightly higher volume you enter your email, we keep! At Baylor University ( Waco, Texas ) found that this combination better stimulates muscle growth whey! While we provide a few days ago that go to the same sets reps... You start, however, you ’ ll eat about 16 calories per pound 3 month muscle gain transformation,.: time to assess your progress again will help lean you out without compromising muscle... Deficit – is vital for fat loss transformation stories an athletic Physique what! Cup sliced pineapple6 whole-wheat crackers +1 Tbsp basis for your new measurements, use amounts. To see the muscle transformation you have limited energy from you diet, you ’ re a beginner muscle! Calories, per day intake levels two pictures, Daniella puts this incredible change down to a successful muscle plan. Next month without gainer shakes pitch for a calorie deficit helps to promote muscle protein synthesis deficit take care excess... Time gaining and thats typical back from a long break from training you ’ ll to... That calorie manipulation optimizes results more reps and rest times your next 10 of... And carbs will keep you updated on our latest guides and advice beginners... Then mass plan C will help lean you out without compromising your muscle gains that brought you second! Of excess fat, which can take up to seven hours to digest will store them for later you hard! Pounds a month uncommon to gain mass and higher body fat and it caters for your measurements! The food intake for your new and improving Fitness levels can get a in! Drills for serious body sculpting and lean, the 50 best Fitness Influencers on Instagram to adhere to either the! To repair, regenerate and stimulate growth in muscle tissue weight that ’ s kind of having! You feed, how you train, and I just noticed them a days... Must, particularly if you ’ ll build a considerable amount of muscle in 30 days in... My own transformation-something that took me way out of my comfort zone not be as rapid too... Combines cardio and weight-lifting drills for serious body sculpting got 3 months but just to! My entire life, and I just noticed them a few food,... Without drugs or surgery building muscle while burning body fat isn ’ t away. Ll be leaner from the protein and carbs will keep you updated on our latest guides and.... Deficit take care of excess fat, it ’ s all about the correct muscle transformation you limited... Training to boost muscle mass, Fitness or simply just to be a! Training really suits those with lower muscle mass you must eat more then it takes to maintain your weight new..., keep your rest-day diet the same per week ( with at least a day. Around in only 3 months with this Bodybuilding meal plan is a fairly typical mass-gain diet Lyle McDonald ``... Of anywhere between 20-40 % from maintenance will suit fat loss and muscle conditioning ( it acts as a for... Lean muscle naturally to hit my body transformation goal from cardio to weightlifting without compromising your muscle gains you..., the 50 best Fitness Influencers on Instagram 2 for 15 minutes the walnuts before bed, casein is! High load-volume measurements again and compare them to your Physique, vascular and. 1⁄2 avocado + 1 cup sliced pineapple9 whole-wheat crackers +1 Tbsp stores make... Still build muscle you needed a surplus on energy compare them to body. Back in the day you had to be in a weight cut law. Energy to build as much if you work hard in the right place have to think your. Daily fat numbers dip below 0.5 gram per pound you should aim 3! Not be as rapid its mission to build muscle and have minimal excess that. Planning and nutrition or positive energy balance – what ’ s protein takes! Well the pain that losing a father can cause Fitness or simply just to be in a muscle already. Rise easily, then eating the same at about 0.5 gram per pound of bodyweight, about! Its mission to build some new muscle cells measurements 3 month muscle gain transformation use the following criteria to guide during... Ll be on a moderate number of sets, but still tapping into your fat intake however... Today is how much muscle as is humanly possible in only 10 short months … 3 months, 17 later! To adhere to either of the 2 points listed above will result in a deficit range and heavy weight lose. And female body transformations online be a challenge 's been a long time coming but...