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Do you want to bulk up or lean down?


Have you been in a muscle building phase forever or have you been trying to lose body fat for as long as you can remember? 

This is the question you should be asking yourself to know if you are making progress. The reason it’s so important is Hormonal Optimisation. Hormones like Insulin and Testosterone will help with muscle growth and Fat Loss when the body is at the correct body fat range.

First point of call is to figure out what phase you should be in. This can be decided very easily, these numbers are from my online Protocol program

Male’s under 13% should be in a muscle growth phase. When you are over 13% then you should be in a lean down phase. Female’s when your body fat is under 20% then you should be in muscle growth phase. If you are over 20% then you should be in a lean down phase. These numbers can be used as a guide. Body fat can be measured by Callipers, Body Metrix and Dexa testing systems. This will give you the info you need to bulk up or lean down.

The goal of your nutrition when leaning down is to maintain enough energy during the day with lowest amount of calories whilst losing body fat and maintaining muscle.

The goal of your nutrition whilst muscle growth is your goal is to increase your lean muscle whilst you body fat stays the same or slowly creeps up to a satisfactory point.

Depending which goal you have follow this simple FOCUS Rule!

Follow One Course Until Successful!

Need to find a good gym in Bondi Junction? Signature Fitness is a small group and personal training that focuses on traditional strength training and individualised nutrition to transform your body and your life. Get started today!

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