Build a Machine: 12 Week Mass Without Fat Plan

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This article will help get you in the biggest, baddest and best shape of your life!

Introduction – Getting Big and Lean

We all want to get big and lean. As the old bodybuilding saying goes: “You can’t flex fat.” Well that is all fine and dandy, but how do we add mass without becoming a cross between Rosie O’Donnell and the Michelin Man?

Despite the nasty picture embedded in your dome right now, it brings to light an important point: bodybuilders do not need to get super-fat to gain lean mass in the off-season! Sure, it isn’t optimal to try to gain lean mass while at 5% bodyfat, but you can keep it within reason. It is possible to stay around 8-12% bodyfat and still reap all the benefits of a bulk without having to diet for 52 weeks for your next show or for your summer vacation at the beach.

The things we need to examine are of course the Holy Trinity of Physique Enhancement among other things. What is the Holy Trinity of Physique Enhancement?

  1. Diet
  2. Training
  3. Supplementation

T Bar RowsDiet is the determining factor with regards to all things LEAN. Training is of course the catalyst that triggers lean mass gains, but think about it…If you change your training and keep your diet the same, you might notice some very MINOR results. But if you change your diet and keep your training the same, you can literally go from bulking to cutting in just a few macronutrient adjustments.

Supplements are just that – they supplement and help you to maximize the gains you get from your diet and training. We LOVE supplements, and especially taken at the right times, they can lead to profound results in lean mass gains and fat loss.

The hard part is your meathead muscle. Yes, that’s right – THE BRAIN! You need to be ready to adhere to a program of bulking and eating for lean mass. This isn’t a see-food diet. This is a controlled bulk that will give you lean mass gains and let you keep those sexy abs. So what are you waiting for? Let’s gain some LEAN MASS NOW!

The Lean Bulking Mindset

Individuals trying to gain size tend to lose their minds in the process. Depending on one’s pathology, they either feel too small or too fat. While you will gain some fat on any program, that is no reason to look like Michael Moore.

Speaking of Michael Moore, I am all for his plight to help poor people, but if he donated just half of the food that he ate he could feed the entire impoverished world. But enough about that fat guy, let’s talk about your lean glutes.

Will yourself to eat clean. Does this mean all of the time? Heck no! But we will get into that later. Treat every training session like it is your last. Push yourself. Challenge your muscles. Tear them down and build them back up!

Every meal is like a workout – don’t miss it. The calories matter, and you want to eat clean, healthy calories. What is the point of being big, lean and muscular if you are not healthy? After death, atrophy occurs, so not dying is goal number one!

So treat these 12 weeks like a transformation contest, because it is. How much lean mass can you gain and how much can you improve? The answer lies within.

Supplements do just that…they supplement your diet. MTS Nutrition is a quality brand that can help you reach your goals.

The Diet

We are trying to gain lean mass and put on little to no fat. Thus, with this program we recommend starting it below 12% bodyfat. The leaner you start, the more muscle you will gain compared to fat. If not in this range, I recommend waiting to do this program until you can diet down and get under 10% bodyfat. Once you reach this level, then start the program.

This is easier said than done and requires a huge commitment on your part. This will be sort of like a contest diet married to a bulking program.

When most people think bulk, they think about pizza, chicken wings and tostadas. I personally think about whipped cream and a Playboy Playmate, but that is just what my appetite desires. But for you normal people, whipped cream might be too high in fat. Also, you might not like to mix food with fun. Thus, we will get into the diet that allows us to to bulk with PURE lean mass, and to also improve overall health and lifestyle.

The first step will be to set protein and fat. We will cater these macronutrients to your needs and goals.

We want to ensure you get adequate protein from your diet, so I recommend at least one gram of protein per pound of bodyweight. You will obtain this protein from lean sources such as chicken breasts, white meat turkey breasts, tuna, Machine Whey Protein Powder, lean sirloin steak, etc.

Machine Chest Press - Marc LoblinerFats should be from healthy sources. Nuts, seeds, peanut and almond butter, olive oil, and macadamia nut oil, for example. These foods should have minimal “bad” fats, like the ones in butter, vegetable oil and margarine.

People tend to take an all or nothing approach to carbs. Here is where we differ. If coming off of a contest prep diet, I recommend adding carbs in one meal at a time, starting with the post workout meal (PWO). We will assume that you have been dieting on lower carbs.

You are going to want to start with your protein and fat. Set your protein and fat, spread throughout 5-6 meals. I would recommend for most as a generic outline 1.5g per pound of bodyweight per day of protein and about 60-120 grams of fat, or 5-15 grams of fat per meal over 5-6 meals. This will have PWO carbs included and zero other carbs throughout the day.

For a male, it might look like this:

  • Meal 1 – 42 grams protein, 15 grams Fat
  • Meal 2 – 42 grams protein, 15 grams Fat
  • Meal 3 – 42 grams protein, 15 grams Fat
  • Meal 4 PWO – 42 grams protein, 15 grams Fat, 60 grams carbs
  • Meal 5 – 42 grams protein, 15 grams Fat

We will then add carbs into meal 1 once a sticking point (no CLEAN weight GAIN) is reached. It will look like this:

  • Meal 1 – 42 grams protein, 15 grams Fat, 60 grams Carbs
  • Meal 2 – 42 grams protein, 15 grams Fat
  • Meal 3 – 42 grams protein, 15 grams Fat
  • Meal 4 PWO – 42 grams protein, 15 grams Fat, 60 grams carbs
  • Meal 5 – 42 grams protein, 15 grams Fat

We will then do the same thing to meal 2 when then next stick point is reached, then meal 3, then meal 5, until all meals include 60g Carbs. If you need more calories, add in a meal 6. This is simple and effective.

You are using the fat and protein for growth and the carbs will provide your body with easy to use energy to prevent your body from using the protein and fat for energy. Thus, growth and staying lean are unstoppable. And with this balance, insulin will be under control and fat storage will be minimal.

As for free or “cheat” meals, we are bulking here, so feel free to indulge a couple of times a week and live somewhat “normal.” But if the fat starts creeping on, cut back slightly and monitor progress.

Now that we have the most important part of gaining down – the diet – let’s roll into the catalyst for all things muscle…..training!

The Program – Machine Optimal Training

People ask me all of the time, “What is more important, diet or training?” The answer is both. One without the other is like peanut butter without jelly. Without the jelly, you are left with dry mouth and an incomplete experience. Sure, you are getting some macronutrients and it is tasty, but you are missing out on a LOT!

When you combine training and diet, you get training which is the stimulus for all physical change – and also greatly promotes mental well-being – along with diet, the KEY to being lean, muscular and healthy. Thus, a diet plan without training is not going to happen on my watch!

Marc Lobliner - Dumbbell Flyes

This is a controlled bulk that will give you lean mass gains and let you keep those sexy abs. So what are you waiting for?

Day 1: Legs Strength QUAD DOMINANT

Warm up with ballistic stretching and bodyweight squats.

Day 1
Leg Strength Quad Dominant
Exercise Sets Reps
Squats (Start with lighter weight and warm up with the first 2-3 sets) 1 10-15
More weight than set 1 1 10-15
Optional 3rd set 1 10-15
Max Weight—when you can get 12 reps, RAISE THE WEIGHT! 2 6-12
With same weight as set 2 1 10-15
Leg Press 1 10-15
More weight than set 1 1 10-15
3 6-12
Hack Squats 1 10-15
2 6-12
Stiff Leg Deadlifts 1 10-15
More weight than set 1 1 10-15
2 10-15
Leg Curl 3 6-12
Leg Extension 3 6-12
Standing Calf Raise 3 6-12

Marc Lobliner - Leg Curls

Day 2: Push

Day 2
Push
Exercise Sets Reps
Flat Bench Press (Start with lighter weight and warm up with the first 2-3 sets) 1 10-15
More weight than set 1 1 10-15
Optional set 3 1 10-15
Max Weight—when you can get 12 reps, RAISE THE WEIGHT! 2 6-12
With same weight as set 2 1 10-15
Dumbbell Incline Press 1 10-15
2 6-12
Machine, Dumbbell or Barbell Shoulder Press 1 10-15
More weight than set 1 1 10-15
2 6-12
Lateral Raises 3 6-12
Triceps Pressdown 3 6-15
Skullcrushers 3 6-12

DAY 3: Pull

Day 3
Pull
Exercise Sets Reps
Barbell Rows (Start with lighter weight and warm up with the first 2-3 sets) 1 10-15
More weight than set 1 1 10-15
Optional set 3 1 10-15
Max Weight—when you can get 12 reps, RAISE THE WEIGHT! 2 6-12
With same weight as set 2 1 10-15
Lat Pulldowns on Machine or Hammer Strength 1 10-15
More weight than set 1 1 10-15
2 6-12
One Arm Rows 3 6-12
Behind the Back Barbell Shrugs 1 10-15
More weight than set 1 1 10-15
2 6-12
Preacher Curls 3 6-12
Incline Barbell Curls 2 6-12

Marc Lobliner - Dumbbell Rows

People often underestimate the importance of rest. Rest and recovery are key elements in gaining size.

Day 4: Lower Body Hypertrophy

Day 4
Lower body hypertrophy
Exercise Sets Reps
Leg Extensions 4 12-20
Leg Curls 4 12-20
Lunges (4 x 8 each leg with barbell or dumbbells WALKING if your gym has space!) 4 8
Front Squats in Smith Machine (1-2 Warmup sets) 1-2
3 12-20
Conventional or Stiff Leg Deadlifts (1-2 warmups) 1-2
3 12-15
Seated Calf Raises 3 12-15

Day 5: Upper Body Sexy Club Scene Blast

Day 5
upper body sexy club scene blast
Exercise Sets Reps
Incline Dumbbell Press (1-2 Warm up Sets) 1-2
3 12-15
Dips 3 Failure
Lateral Raise DB or Machine 3 15-25
Machine Rows (Any machine, hammer, etc.) 3 12-15
Lat Pulldowns 3 12-15
Rear Delt Fly 3 15-25
Preacher Curl Barbell or Machine 3 15-20
Triceps Pressdown 3 15-20

Program Notes

  1. You can do this ANY 5 days of the week—take TWO rest days
  2. Do abs 2-3 times a week. See this: http://www.youtube.com/watch?v=8htMZWKAQ_w
  3. You can sub ANY exercise with a movement for the same muscle
  4. Order can be moved around on a given day, but try not to
  5. When you can get more than the max number of reps (let’s say you get 12 when it is a 6-12 rep exercise), then raise the weight 10lbs.

The Cardio!

You are gaining here, not cutting. You want to save the cardio variable for when you want to get SHREDDED.

When you diet the key is variables. For example, by having minimal cardio, the first step to amping up the results of your diet could come from adding in two days of HIIT (High Intensity Interval Training). Then the next step would be to cut carbs from one meal. Next, cut more carbs at each sticking point until you only have carbs PWO. Then, reduce from protein and fat.

This goes on and on. The bottom line is…the more variables you have, the less of an extreme diet you need to go on.

Therefore, we will do cardio strictly for cardiovascular health. You will perform Low Intensity Cardio post-workout for 20 minutes. That is all!

This can be done on the machine of your choosing or even outside for a brisk walk. Simply maintain a pace where you can still talk without huffing and puffing. On the treadmill, this is usually at around 3.4 speed and 2.0 incline (in USA measurements).

MTS Nutrition

Supplements

Supplements do just that, they supplement your diet and training program. There are a few things that are must-haves. There are other supplements that will help you reach your goals.

We will address supplements that everyone should have, even the everyday dude. We will also  look at what you should take to maximize GAINS!

Supplements Needed

Rest and Recovery

People often underestimate the importance of rest. Rest and recovery are key elements in gaining size. As a bodybuilder, and I know that I do this, you might feel lazy, small and fat on a day off. However, it is on this day off that you will grow.

As you see with the training plan outlined in this article, we do not need to lift more than four to five days per week. Anything over that could lead to a lack of growth and an abundance of injuries. Because of this, we recommend two to three off days per week. Even when precontest, these “off” days allow you to work in your cardio on non-weight training days.

Sleep is of the utmost importance. While we won’t throw out a definitive number, experts recommend between six to eight hours of sleep per night. Per your genetics, you might require more or less. Only you will know.

Resting does not mean not living. If you are avoiding playing at the park with your kids or figure skating with your girlfriend because you feel you will lose gains, STOP! Evaluate what you are doing. This will affect your life. Bodybuilding should enhance, not take over one’s life.

What To Do After The 12 Weeks

We will essentially be ending this program the same way started it. Unless you like where you are and want to maintain, which you should be able to do by just sticking to the calorie level you are at now, we will essentially reverse the process seen earlier in this article. To run it down…

With the transition into the cut, I recommend taking carbs in one meal at a time, starting with the last meal of the day assuming it is not the post workout meal (PWO). If it is the PWO meal, keep the carbs in it and take carbs out of the meal prior to that meal.

For the sake of simplicity, we will assume that you have added carbs to every single meal, all of them. We are going to want to keep your protein and fat stable.

We will then take carbs away from Meal 5 once a stick point (no CLEAN weight GAIN) is reached. It will look like this:

  • Meal 1 – 42 grams protein, 15 grams Fat, 60 grams carbs
  • Meal 2 – 42 grams protein, 15 grams Fat, 60 grams carbs
  • Meal 3 – 42 grams protein, 15 grams Fat, 60 grams carbs
  • Meal 4 PWO – 42 grams protein, 15 grams Fat, 60 grams carbs
  • Meal 5 – 42 grams protein, 15 grams Fat

We will then do the same thing to meal 4 when then next sticking point is reached, then meal 3, then meal 5, until all meals except the PWO meal have 0g Carbs.

This is simple and effective. Once the sticking point is hit with all carbs taken out except PWO, then we can start dropping fat and protein slowly until the goal is reached.

You Can Do It!

This is your time and this is THE program to help you get big, get lean and get RESULTS! Start this program now and achieve the body of your dreams! Be sure to post any questions and post your results on the TigerFitness.com Forums.

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Name: Marc Lobliner

Bio: Marc is currently Chief Marketing Officer of TigerFitness.com, a 2012/2013/2014 INC. 500/5000 company as well as Owner/CEO of two of the fastest growing supplement companies, EthiTech Nutrition and MTS Nutrition.