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Lean Muscle Mass Diet

Get Lean Quick 14 Day Fat Loss Kit

I finished my two week "Get Lean Quick" program. My first week I lost 15 lbs, second week 10 lbs, a total 25 lb loss. I was 220 lbs and went to 195 lbs, I am 58 yrs 5' 10" tall. The program was very easy to follow, and I did not have to starve myself. Thanks for your help and guidance, you have always taken the time to answer all my emails. I will continue to keep the fat off. This program has taught me important info on nutrition and exercise.

Thank you!

Mike G.

We are happy to announce the New Get Lean Quick 14 day kit is in and available for immediate shipment. We send by priority mail, so you can get started in just a few days!

For full information go to Get Lean Quick

You can also order Get Lean Quick by calling 800-635-8970 or 503-648-1898, 10 am to 6 pm PST

Bodybuilding and Fitness Newsletter 8/22/2018

Diet Plan for Building Lean Muscle Mass

Training is half or less of the process to becoming lean and mean. Of special importance is the diet and it isn't easy to get the diet right to achieve the challenging goal of building lean muscle mass while at the same time trimming fat. However, there is a way to do so and to do so effectively.


The first tool to use to shed fat and pump up the muscle is a mini-fast. It is a mini-fast and not a total fast. You eat less than 1,000 calories (somewhere between 500 and 700 calories) a day. What this does is a nice little combination of causing the body to burn off some fat, as well as boost growth hormone activity. You can lose fat and gain muscle with this mini-fast.

You don't fast every day. Just a couple of times a week. And you don't fast on a workout day. You need calories on the days you work out. But on a non-workout day you do the mini-fast and let it have its fat burning effect on the body.

Minimize Sugar

Another way to boost lean muscle and get rid of body fat is to really drop your sugar intake drastically. How much? By 75 percent. Really cut back on how much sugar you are getting, and you will sleep better, be less fat, and your muscles will really stand out. Sugar is the main reason so many people are fat, and while you don't have to totally eliminate it, cutting back to the bare minimum will work wonders.

Big Protein Days

One more trick to facilitate lean muscle gains is to bump up your protein intake. This is particularly important on the days you work out. Make sure you are getting a couple hundred grams of quality protein on those days.

Here is an example of a big protein day:

Lean Mean Menu

4 eggs, ham, baked potato, green juice mix

Protein shake with 20 ounces of milk

Chicken, mushrooms, spinach with broccoli and low-sugar dressing, glass of green tea

3 glasses of milk, mixed nuts, cheese slice

High fiber rice with 8 ounces of fish
Amino Acids
Tablespoon of fish oil

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