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New Challenge: Building Lean Muscle with Visual Impact Muscle Building for Men

It seems as if the entire world is talking about getting lean.

I mean look at some of the guys I follow. Rusty Moore from Fitness Black Book – his popular blog is all about building that lean Hollywood look. Look at my buddy Nathan from NathanStrength.com – he’s been blogging about body transformations and getting ripppeedddd!! – he walks the talk (just check out this video).

Everyone wants to get lean. And I love it. I love the lean look. I’ve been lean all my life and have never really considered getting bigger.

But there are a number of people who have messaged me about something a little bit different. There are some fitness bloomers out there who don’t care about getting lean, cut or whatever. Instead, they want to get BIG.

And that kind of intrigued me.

Here was one message in particular:

James, thanks for inspiring this challenge.

So what to do…

Deep down, I really enjoy being lean. It’s functional, easy to maintain, and even fun to look at sometimes.

But for the sake of helping my fellow fitness bloomers, it’s time for something new – something different.

I’m embarking on a new challenge…

I’m going to get jacked!

Whoa! Sounds a bit intimidating.

Let me rephrase that…

Over the next couple of months, I’m going to be focusing on three simple words: building lean muscle.

Why this Particular Challenge?

I believe there are a lot of fitness bloomers out there looking to get bigger. They want some muscle. They want some size.

They’re tired of being called skinny by their best friend’s mom (this may or may not have happened to me).

Like I mentioned earlier, I’ve been lean all of my life. I’ve never tipped the scale past 177 lbs and I’m just scraping the 6ft mark.

I’m kind of curious to see what I look like when I’m a beast.

Most importantly, I want to go through this and document every little detail. I’m going to document my training, my diet, my supplementation and any activities that may or may not affect my results.

I believe the fitness community is lacking this.

There is a lot of generalized instruction out there – do this, do that and you’ll get the results. That’s garbage. That’s not helpful.

I’m going to document everything. And you’ll have access to it all. You’ll be able to learn from my mistakes, analyze my strategies and thought process, and follow in my foot steps to get similar results.

I want to create something of value…for you.

How am I Going to do This?

Good question. I’m glad you asked.

The Training

I’m going to be following one of the most trusted and effective muscle building programs out there. It’s a program designed by one of my mentors – Rusty Moore. It’s a program designed to get you incredible results for a visually appealing look. The program is called Visual Impact Muscle Building for Men and it’s going to blaze some serious trails in the fitness community.

Check out the entire Visual Impact Muscle Building Program that I'm using.

The Diet

Our results are determined by our diet – this is a known fact. To get big, there are certain rules one must follow. I will show you what they are. In the upcoming weeks, I’m going to be outlining my entire strategy when it comes to diet. I’ll show you how I calculate what my caloric intake should be, I’ll show you where I’m getting my major macronutrients (protein, carbs, fat) from, and I’ll show you how to strategically time your meals for optimal results. Remember that diet is everything. No matter how good your training is, you will never achieve optimal results without proper dieting.

Note: don’t let the word ‘diet’ scare you. I’m simply referring to how and what you eat.

Supplementation

I’m not a huge fan of supplements. I use the common ones but I try to focus on getting the majority of my nutrients from my diet. For this challenge, however, I’m going to be introducing two new supplements into the mix that should really help boost my results. I’ll be revealing my supplement list in an upcoming post.

What are my Goals?

Like I’ve mentioned earlier, I’ve never stepped over the 177 lb mark. Never really bothered to either. As I measured myself to start this challenge, I’m sitting at 169.5lbs. My goal is to to gain 12-15 lbs (most of this will be lean muscle muscle mass, some of it will be fat). I’m aiming for that 182lbs mark. We’ll see what happens.

Note: Understand that beginners have much greater potential for building lean muscle mass. I’m no beginner. I’ve been training for many years now so my ceiling for growth is a bit more limited. I’m also a very active person so it’s going to be interesting to see how my body deals with change. Either way, this won’t stop me from achieving my goals. If you’re a beginner this is great news for you because any gains I make you can probably double.

What’s the Time Frame?

The muscle building phase of the Visual Impact Muscle Building program ideally lasts 2 months. The beauty of this program, however, is that it is extremely customizable. You can tweak things to ensure that the program caters to you and not the mass population.

And that’s exactly what I’ll be doing. Depending on my progress, I’m looking at a time frame of 6 to 8 weeks. With the right diet and supplementation, I should easily be able to hit my 182lbs goal within this time frame.

Keep in mind that this is all brand new to me. Gaining serious muscle mass has never been a desire of mine.

But something inside of me has been ignited. A spark has been lit.

And when that happens, it’s game over.

I really love challenges. I live for them.

So for the next 2 months, I’m going to be laser focused at accomplishing my goal of building lean muscle. I know that if I put my mind to this I can really get some great results.

I also look forward to being your personal guinea pig. I promise to make lots of mistakes, test all that can be tested, and document the shit out of this challenge.

Looking forward to seeing what happens.

Note: My initial weigh-in was July 25, 2011 – the official start date of this challenge. In the week that it has taken me to post this article, I’ve seen some crazy results. Stay tuned for updates!

Alykhan - Fitness Breakout - August 3, 2011

Srdjan,

Good luck with the experiment! Gaining muscle while staying lean isn’t easy, but Visual Impact is a good program to follow to achieve your objective. Looking forward to reading up on your progress!

Alykhan

    Test - August 4, 2011

    Thanks Alykhan! We’ll see what happens. I’ll keep you posted!

Kevin McMillian - August 4, 2011

I can tell you’re pumped and psyched … seems like you’ll hit your goal with that kind of determination.

I agree, it’s gonna’ be tricky to gain that much lean muscle in 6-8 weeks so your workout & diet obviously need to be spot on.

Looking forward to the results of your case study.

    Test - August 4, 2011

    Kevin, I’m super pumped up for this challenge – I really want to show people the power of this program if followed correctly. It will definitely take some hard work but the results so far have been awesome. Thanks for the support!

Rumiana-Women Workouts - August 4, 2011

Very exciting 🙂 I love to see before and after pics, please post them when you feel is ok time to do it 🙂

    Test - August 4, 2011

    Stay tuned for the upcoming article – it will have all the ‘before’ information.

Raymond -ZenMyFitness - August 4, 2011

A very worthy goal and tough one in that time frame. It will be interesting to see how you perform with VI as I don’t consider it a size gaining program and everyone I’ve seem use it are no where near huge muscular body builder types.
But good luck and I will certainly be following your progress.
Eat well
Raymond

    Test - August 5, 2011

    Raymond, it will most definitely be a tough challenge to accomplish but that’s what makes it so exciting :). Although the complete Visual Impact program is designed to get you a lean, visually appealing body, the first phase of the program specifically focuses on putting on size – and that’s what I’m going to be following.

    I’m not really aiming for the huge muscular body builder type – I just want to put on 12-15lbs of muscle within 2 months. If I can get my eating and training in order, I think it’s definitely doable.

    Thanks for the support man! I’ll keep you posted with updates.

Dave - Not Your Average Fitness Tips - August 5, 2011

Looking forward to seeing your results. It might be tough to gain 12-15lbs in just a couple months. However, even if you only gain 5-10lbs, if most of that is in your upper body without much gain in your waist, then you’ll probably looked really jacked.

    Test - August 5, 2011

    I’m going to do my best to hit that 12lbs gain, but really it’s all just one big experiment. I’m not sure what I’ll be able to achieve. The whole purpose of this challenge is to see what my body is capable of. I’m trying to follow everything as closely as I can with some strategic tweaks.Thanks for the support and I’ll for sure keep you guys posted.

Michael - The Underwear Body - August 7, 2011

Hey, I’m a bit late to the party, but this is gonna be cool. I see a lot of bloggers promoting products they clearly never use- or if they do the product doesn’t work cause they look pretty out of shape!

Anyway, will you be using the routine as prescribed or making any adjustement? Some of the workouts can be quite lengthy!

Michael

    Test - August 7, 2011

    Hey Michael, I know a lot of people promote the Visual Impact product without actually knowing much (or anything) about it. I, on the other hand, truly believe in this program and I’m hoping that this challenge will show people how powerful it can really be.

    I have made a few adjustments to the program to make things more effective for myself. For example, my lower back problems prevent me from doing certain exercises so I have simply switched to ones I can do. Some of the workouts can definitely be lengthy but I’ve been able to keep it to an hour in the gym for the most part.

    I’ll have all of this explained in the upcoming posts for this series. 🙂

Michael - The Underwear Body - August 7, 2011

You’re right, there is an awful lot of hype and hot air around, so seeing someone actually walk the walk will be valuable for folks out there.

Good to hear you’re making adjustments as required. Back in the day I’d be petrified to make changes, but I think it’s important to really own a routine for it to really work for you. Anyway, I’ll stop there and wait for the next instalment.

Michael

    Test - August 9, 2011

    Thanks Michael. I’m really aiming at creating something of value here. I’ll keep you posted with all the happenings!

Greg - Kinobody Fitness - August 15, 2011

Good Luck Srdjan!

Building Muscle is very fun. I’m sure you will hit your goal at 182 lbs. One thing I like to do when adding muscle is cutting calories 2-3 days every week. By cutting calories for 2-3 days in a row and training hard you quickly deplete your glycogen stores. When go back to a regular bulking diet you cause glycogen super-compensation. This is where your body stores extra glycogen in your muscles to compensate for full depletion.

Just make-sure to do an intense workout right before you go back to high cals and carbs.

The second benefit of this is that you will burn off any fat you accumulate from the 4-5 days per week of high calories and carbs.

Greg

    Test - August 17, 2011

    Hey Greg, thanks for the awesome comment! I’ve never heard of the technique you’ve outlined so I’ll definitely have to give it a try.

    How drastically do you cut calories for those 2-3 days? And do you do it for 2-3 days straight or do you spread it throughout the week?

    Thanks again for sharing.

    Randhil - August 29, 2011

    I wanted to spend a miutne to thank you for this.

Sweden Costner - August 23, 2011

It is really cool to have a good muscle build, body fit and healthy body. Muscle building is not just for a show, but it also makes your body healthy and strong. As we all know that building muscle is not easy to accomplished, it needs good discipline. And thanks to this post, it gives me more idea about body fitness and muscle building.

    Test - August 24, 2011

    Glad I could help Sweden. I’ll keep you posted on the happenings!

Heerlylog - September 3, 2011

very interesting, thanks

Dr. George Suarez - December 4, 2011

There are many products in the market specifically designed to churn up the manliness in you but the first option should always be our diet. We need supplements as well but trying to get all the nutrients from our diet is a much safer way.

daniel - March 8, 2012

Hi
Did you also follow the low rest protocol in phase 2 aswell as it says to in VI or did you increase rest periods ?
Dan

    Test - March 8, 2012

    Hey Daniel. I did increase my rest but very slightly (not to the extent of Phase 3). I kept it to roughly 60 second rest periods.

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