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BMFIT LEAN BULK PLANINTRO DUCTION PG. 1-History of Bradley Martyn’s transformation from skinny to jacked. -Why I decided to write this plan? -Who is this plan for?KNOWING YOUR BODY TYPE PG.2-Define the three body types: Ectomorph, Mesomorph, Endomorph -What is a Hard Gainer?-What is Skinny Fat?UNDERSTANDING FREQUENCY, VOLUME, INTENSITY PG.5-Define each term and explain the relation to one another.COMPOUND MOVEMENTS VS ISOLATION MOVEMENTS AND ACCESSORY WORK PG. 6-What is the difference between compound and isolation movements? -What is accessory work? -How are they incorporated into a plan?DESIGNING A SPLIT PG. 8-What is the difference between a bodybuilding, powerlifting, and power bodybuilding oriented training split?POWER BODYBUILDING –FIRST WORKOUT ROUTINE WEEKS 1-8 PG. 10-Detailed routine to follow for the first 8 weeks of the plan.BODYBUILDING HIGH FREQUENCY SPLIT –SECOND WORKOUT ROUTINE PG. 19-Detailed routine to follow for the last 8 weeks of the plan.
THE IMPORTANCE OF CARDIO ON A LEAN BULK PG. 19-What are the benefits of cardio on a lean bulk? -How should cardio be incorporated?WHAT IS A LOGBOOK? PG. 31-What is it? -Why is it important?MUSCLE HYPERTROPHY AND PROTEIN SYNTHESIS PG. 32-What is Muscle Hypertrohpy?-How do we stimulate Protein Synthesis?BUILDING YOUR DIET PG. 33-How does one find a caloric maintenance? -What is the ideal Macro Ratios for each body type?-What is the ideal caloric surplus for each body type?-Tips and tricks for hard gaining ectomorphs.SUPPLEMENTS PG. 40-What is Peri-workout nutrition? -How does a weight gainer fit into the plan? -How do performance enhancers fit into the plan? -Why are health supplements important?CONCLUSION PG. 44-Final Thoughts.
I want to thank you for your purchase of this Ebook! As many of you know, I released the GET SHREDDED Ebook prior to this. I had an idea that I wanted to getlean and decided that I wanted to share my plan with my following. I had not releasedany ebooks prior to the GET SHREDDED book, so I didn’t know what to expect. As soon asI saw the success that many people were getting from the GET SHREDDED Ebook, I got very excited about my next project. I was so excited that it was hard for me to keep theidea from you guys! This brings me to this ebook today!For those of you that don’t know, I used to be very skinny! I know thatmany people look at the physique that I have today and they assume that I must have always been muscular and strong. While I was always very athletic, I used to be skinny.I was so skinny that my football teammates would sometimes crack jokes about it. I was able to always fire back with comments about how I was better at football thanthem, but the fact remained that I was skinny. It was because of my love for sports, and the fact that I was thin, that I found the weight room. As you may guess, once I found the weight room then the rest was history!