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I have always consistently said lean gains are the only thing that matters, I don't give a s*** if someone has gained 20lbs on the scales because the reality is, if they have gained too much body fat that is completely counter-productive. It isn't a REAL gain at all!
I am far more impressed by 4lbs of weight gain over 12 weeks than 20lbs, if at the end that phase the athlete is still LEAN because it is quality they have gained.
Here are 3 things I focus on with my athletes when helping them make lean gains
Taking waist measurements every 5-7 days is the perfect way to analyse changes in body composition because if your fat levels are going up too fast, this will be the first place to expand. We want to ensure the weight is going on in the right areas!
Carb cycling is something that is associated with fat loss, but it is also the perfect way to structure a lean mass program as well because ultimately you are helping fuel growth, while also limiting the over-consumption of calories at the WRONG time.
Progressive Programming means in each training cycle the aim is to progress based on your previous performance numbers. Ultimately, this will do two things:
1) Force more anabolic activity to take place which leads to faster growth & cell expansion
2) Ensures your body burns fuel more efficiently, so you're less likely to gain fat even when in a surplus.
Let us know in the comment how you think and if you have any questions about this topic, feel free to ask. Besides, we will also gladly help you to learn more about protein powder, pre-workout, or other supplements you would like to find/use in Singapore.