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The 12 Week Lean Muscle Project Challenge 2018

By 9th January 2018Exercise, Nutrition, Recovery

I’ve got a confession. I let it slip!

Towards the back end of 2017 I wasn’t focused on my training at all. I was busy with all my clients and various other bits which is great, but meant I was training on average of 2-3 times per week and when I did train I felt unmotivated and had no connection with the weights. Yep, it even happens to us fit pros from time to time.

So with the arrival of 2018 it’s time to up my game again. Get “back on it” as it were. Much alike many of you out there reading this.

Here’s how I’m going to do it – I’m going to follow my own best-selling ebook The 12 Week Lean Muscle Project. I followed it a few years back when I originally released it and saw some astounding results, so this time around I plan to top that.

The challenge is on.

For support I’ve invited my girlfriend, Lorna and brother, Jack to join me on this challenge and I want you to join us too. I’m even going to make things interesting and turn it into a bit of a competition.

If you complete the 12 week plan, I’ll enter you into a competition for a chance to win a further 12 weeks worth of online personal training worth £239 for free! All you have to do is complete it.

Just imagine how you could be looking and feeling in 6 months time after following the ebook for 12 weeks and then having another 12 weeks worth of free personalised coaching!?

So how do you fancy joining me and taking part in The 12 Week Lean Muscle Project Challenge 2018!? Here’s how it works.

1) Purchase a copy of The 12 Week Lean Muscle Project ebook from www.abcfit.co.uk/shop (if you’ve previously purchased the ebook, that’s ok you can still take part in the challenge, just move on to point 2.

2) Send me via email some form of starting stat. This can be your choice and could include a “before” photo, your current weight, circumference measurements of thighs/waist/chest/arms, or all of the above. Send them over to info@abcfit.co.uk.

3) Work your way through the ebook over the next 12 weeks. There’s 12 weeks worth of workouts which are periodised and planned to help build lean muscle and strip fat fast. Plus nutrition assistance and mobility work to keep you supple. It’s suitable for men and women.

4) After completing the 12 weeks send me your finishing stats via email. It doesn’t matter what the results are (but I know you won’t be disappointed if you do the work!). Just send them over as proof you’ve completed it.

5) After I’ve received your finishing stats you’ll automatically be entered into a competition to win a further 12 weeks worth of online personal training with me. Good luck!

You can enter the competition any time during January, February and March. Basically the three months whilst I’m following the plan. The winner of the competition will be announced after the final entrant has had 12 weeks to complete the plan.

Phase 1

For the rest of this blog post, I’m going to use it to provide updates of my own progress throughout the plan. Ill also include some extra nutrition and supplement tips, which aren’t mentioned in the ebook. So think of this as bonus content!

Initial Stats Update
Weight: 68.3kg
Lean body mass: 59.9kg
Fat mass: 5.3kg
Body fat: 7.7%

time to add some lean muscle

I’m going to be honest, I’ve really paid for my “little slip”. I’m starting this programme at the lightest I’ve been in years! And that weight loss wasn’t all fat. My lean body mass is very low compared to what it typically was siting at around last year. To give you an idea, I remember stepping on the scales early last year and being 72-73kg (and lean). I know I’m currently not in horrendous shape, but I do feel skinny and much weaker in myself. But the only way is up as they say.

To create some accountability, before embarking on the programme I’ve set some SMART goals. Remember, the ebook runs you through the most effective way to do this. Here’s my main goals:

  • To increase my bodyweight from 68.3kg to 69.8kg (+1.5kg) by the end of the plan.
  • To increase my lean body mass from 59.9kg to 61.4kg (+1.5kg) by the end of the plan.
  • To keep my fat mass under 6kg by the end of the plan. Gaining fat whilst trying to add mass is an inevitable trade off. However my aim with this ebook was to provide programming and nutritional principles to help offset the inevitable.

So as of writing this I’ve literally just finished the last workout of phase one. It felt so good to have some structure back into my weekly routine. My diet has been pretty solid, following the principles laid out in the ebook. The only thing I do that’s not mentioned in the ebook is I normally eat out one evening on the weekend with my girlfriend or family etc. This meal may not conform 100% to the principles and quite often contains a desert. Hopefully over the next 12 weeks you’ll start to see you can do this and still see results too, provided you’re smart about it and factor it in.

As far as supplements go I’m also following as recommended in the ebook with the addition of a couple of extras. Firstly, as my goals revolve around adding lean muscle I’m using the ultimate post-workout shake for maximum muscle growth as described here. Plus I’m using a topical magnesium before bed to aid sleep, recovery and testosterone production.

Coming off the back end of phase one I’m feeling so much stronger already. My lifts have all improved and I’d say strength wise I’m 90% away from where I peaked last year. Moving into phase two, the functional hypertrophy phase, I feel like I’m in a good place. Watch this space for my next update.

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