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Building Lean Mass: SpotMeBro’s Complete Workout Guide

Gain muscle while adding minimal body fat, or even losing some timber! 

Let’s be honest. Most people who start their fitness journey are interested in one of two things; building muscle mass, or losing body fat.

Many think that it’s impossible to do both at the same time. And the best you can hope for without any direction, is adding lean mass without adding too much body fat.

But there is a way to add lean mass while losing fat…

Now, understand that you won’t lose 2 stone of body fat while adding 1 stone of muscle. But you might just lose a few pounds if you know what to do – this is called body recomposition.

Luckily for you, we’re going to give you the basic tools to get started on your ‘Building Lean Mass’ journey with our compete workout guide here.

Check it out:

Things you don’t have to worry about

Right, so before we start, we’ll quickly mention the things you don’t have to worry about.

You might be suprised by some, as we’ve seen numerous workout guides online try to convince you that they’re important.

Rest times 

Many people try to limit their rest times while training in the gym. They believe that resting less while training for hypertrophy, and resting for longer while strength training is beneficial.

But here’s the truth; the amount of time you rest between sets really doesn’t make a difference.

Unless you’re in a rush and want to cut your rest times short, there’s no need to keep track of your rest times. Just rest until you feel ready to go again.

Order of exercises 

This is another one that many self-proclaimed experts tell you is important. But really, this is simply so they can sell you their workout plans.

Unless you’re an elite bodybuilder, the order in which you perform exercises isn’t going to make a significant difference on your fitness goals.

So don’t waste time hanging around waiting for weights or machines to be available. Get started with something else.

Type of diet that you follow 

This is a big one. If you’ve ever heard of the ‘Atkins Diet’, this is what really pushed low-carb diets into the limelight.

However, the real reason low carb diets work is because carbs are usually calorie dense; so cutting them out usually leads to a lower calorie intake.

We’ll mention this later on again, but it’s being in a calorie deficit that leads to weight loss – regardless of the type of diet that you follow.

Things that you should follow

Now that you know the things that you don’t have to worry about, we’ll give you a quick overview of things that are important.

Consistently training 2-3 times per week 

The exact days you train aren’t hugely important, but the making sure to train at least 2-3 times per week will ensure you keep developing your body.

Along with this, it’s a good idea to hit a muscle twice per week to really make changes to your physique.

Focus on compound lifts 

If you don’t already know, compound lifts are exercises that involve more than 1 muscle group. They include bench press, deadlifts and squats – which are known as ‘the big three’.

If you plan your workouts around compound lifts, and think as isolation exercises as the ‘cherry on top’, then you’ll ensure you make strong progress on your fitness goals.

Don’t ignore your legs 

This is a rookie mistake that many beginners make. They think ‘no-one will see my legs, so why train them?’.

But you don’t want to be the guy walking around with chicken legs. It’s important that you train legs for overall strength and symmetry, and it’s also shown to have a positive effect on your testosterone levels too.

Sleep well 

It’s understandable that many live very busy lifestyles. However, it’s still important to find enough time to sleep.

In fact, studies have shown that better quality sleep can have a direct impact on muscle mass and weight loss – as well as stress levels.

So, without sounding like your parents, don’t stay up too late…

Drink 2-3 liters of water daily 

Water consumption is one thing that’s often forgotten about. However, remember that your body can be up to 60% water, so it’s vital to keep yourself hydrated.

Studies have even shown that increasing your water intake can lead to increased weight loss. And it also has a big impact on muscle gain too.

Couple deadlifting together in a workout guide for building lean mass

What Is Body Recomposition?

We’ve gone through the very basics that you need to know, in order to start your fitness journey the right way.

So now, let’s get onto something slightly more advanced – body recomposition.

Body recomposition is the process of adding lean muscle mass to your frame, while losing body fat.

As we’ve mentioned, it’s quite a controversial subject in the fitness industry, as it takes expert guidance to actually pull-off.

Now, we’re only giving you the basics here, but it’ll be enough to get you started. However, we’ll offer you a way to obtain extra information on this further down, if you’re interested.

– Jump to the Best Workout Guide Available –

How do I get started?

If you’re new to this, it’s important that you understand how calories work. We could be here all day explaining this, but for this article, all you need to know is this:

  • A calorie surplus results in weight gain
  • A calorie deficit results in weight loss

Now, that’s a pretty black-and-white explanation we’ve given you above. This is the basic knowledge that almost everyone has, which is why most either go for a ‘bulk’ or ‘cut’, and not body recomposition.

“Losing body fat and gaining lean mass is impossible” – this is what you’ll hear the haters say.

But this is only because they haven’t been given the right information you’re about to receive.

We’re not saying there’s anything wrong with simply losing body fat or building muscle mass. But if you could do both, then why wouldn’t you?

Calculate your BMR

BMR stands for ‘Basal Metabolic Rate’; this is important, as it’s the calorie limit that you need in order to maintain your weight.

We mentioned that you can adjust your calories to lose weight or gain weight. Well, your BMR is what you’ll be eating lower than or above to reach your fitness goals.

A reliable method to calculate your BMR is the ‘Harris-Benedict Formula’:

For Men 

  • BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )
  • Then multiply your BMR by 1.55 (which calculates you as being ‘moderately active’, which you should be for the purposes of body recomposition).

For Women 

  • BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
  • Then multiply your BMR by 1.55 (which calculates you as being ‘moderately active’, which you should be for the purposes of body recomposition).

Go for a low deficit

We mentioned that consuming less calories than your BMR results in weight loss. This is the simple version that everyone is told.

However, no-one really knows how to complete body recomposition. Do you eat a caloric surplus or deficit?

Answer: Deficit. But a small one (around 20%).

The mistake most people make when trying build lean mass while losing body fat, is going too far into a deficit (over 500kcal under their BMR). Ultimately, this results in complete fat loss, and you’ll struggle to maintain muscle mass this way too.

For this reason, we’ll repeat that a deficit of 20% is a reliable place to start; so if your BMR is 2000, you shouldn’t push past a 400kcal deficit.

Bodybuilding showing diet plan for building lean mass workout guide

Diet Plan

Creating a diet plan is always a struggle for those that aren’t clued-up about nutrition. And it’s nothing to be ashamed of.

But it’s important to not be misled into some ‘bro-science’ that might sabotage your fitness journey, and leave you feeling disappointed.

But don’t worry bro, we’ve got your back.

In this section, we’ll give you the basics so you can get started on a clean diet-plan.

See for yourself:

Stay Away From Refined Sugar

Everyone knows that candy is bad for you, and this is because it contains bucket-loads of refined sugar.

In fact, while fats have been getting a bad reputation for a long time, it’s actually sugar that’s the main killer of body transformations.

Sugars will spike your blood glucose, and leave you feeling tired for most of your day; this won’t exactly leave you feeling motivated to smash your gym session.

Anyway, that’s the short version of why sugars are bad. As we mentioned, we’ll provide a way for you to obtain a wealth of knowledge on nutrition later in this article.

Check Your Macros

Here’s the main macro-nutrients that you need to keep an eye on; protein, carbohydrates and fats.

We know it can be a hassle constantly checking your calories and macros, but trust us, you won’t regret it after you’re staring at your new rock-hard body & abs in the mirror.

You already know that protein is important when it comes to building muscle mass. However, there’s many things that’s useful to know – such as the PDCAAS (protein digestibility amino acid score), which is used to determine the quality of proteins you digest.

But for the purposes of this article, we’ll just give you the low-down on complete and incomplete proteins below…

Complete Proteins 

Again, we could spend all-day here explaining what these are. So we’ll give you the condensed version…

Complete proteins are basically food sources that contain all 9 essential amino acids. This means they can be utilized by your body to promote muscle growth and maintain itself.

Incomplete Proteins 

As you might have guessed, these are food sources that don’t contain all 9 essential amino acids; this means they can’t directly be used to build muscle mass.

However, it’s also important to know that you can ‘form’ complete proteins with incomplete proteins. But that’s where things get a bit more complicated, so we’ll move on to save any confusion.

Workout Routine

Your diet is the most important thing when it comes to changing your body. You can train as hard as you want, but if you don’t change your diet, then you’re not going to see progress.

Saying that, you do still need to follow an effective workout routine. Well, Christmas has come early for you bro, as we’re going to give you the basics here too.

You can decide between 2 things when creating your diet plan; perform ‘full-body’ workouts, or focus on different muscle groups each gym session.

The latter is usually the more popular option, and for good reason – it works.

Here’s a typical week in the gym:

  • Monday – Chest and Triceps
  • Tuesday – Back and Biceps
  • Wednesday – Rest
  • Thursday – Shoulders and Abs
  • Friday – Biceps and Triceps
  • Saturday – Legs
  • Sunday – Rest

What we’ve given you an example of, is a popular 5 day split.

What is this? It means you’re training 5 times per week, allowing yourself 2 rest days to recover and develop; remember that it’s during your rest when your body actually repairs itself and grows, not in the gym.

As we’ve mentioned, this is only the basics to help get you started. If you’re looking for something more indepth, then we found some material that might interest you.

We’ll tell you more below…

The Best Workout Guide For Lean Mass

Here at SpotMeBro, we always keep an eye out for the latest research conducted for the fitness and bodybuilding industry.

Afterall, we want you (our readers) to stay ahead of the game and maintain aesthetic physiques. And to be honest, we do too.

We’ve seen countless gimmicky workout guides that promise you the world, but leave you feeling disappointed. Sound familiar?

Well, we’re as p*ssed off at these products as you. And after wasting our cash on many of them, we finally found something worth mentioning.

Check it out:

BOSS Workouts

This series of workout guides are by far the best we’ve seen yet. It’s a no-nonsense, premium range that actually delivers on it’s promise to transform your physique.

BOSS Workouts helps you:

  • Shred a rock-hard body and abs
  • Progress Faster & lifter bigger weights
  • Improve your confidence and sex appeal
  • Build Lean Mass while losing body fat

We call them workout ‘guides’ but they’re not like the usual poorly designed PDF’s you find online.

Instead, BOSS Workouts are packages that contain:

  • Comprehensive videos series that guide you through your guides
  • Step-by-step instructions from fitness and nutritional experts
  • Nutrition plan using the latest, scientific research that ensures results
  • Guidance that’s usually only available to celebrities and the elite

Why You’ll Like It

Most people have wasted money on broken dreams and promises before. The lure of achieving that 6-pack and looking like a fitness model proves too much for most.

However, when was the last time a workout guide actually worked? It’s usually only celebrities and Hollywood actors that really sculpt incredible bodies, right?

Well, the reason why BOSS Workouts is so effective, is because it’s been formulated by fitness experts and nutritionists, who have helped celebrities transform their physiques.

Now, they’re guidance is available to you. And trust us, it’s worth it’s paying for.

Ultimately, you can’t put a price on the confidence you feel when looking at a rock-hard body in the mirror. Being able to take your shirt off in the sun and not feeling embarrassed – turning heads and getting attention for your hard-work.

Most importantly, unlike extreme workout & diet plans, you’ll learn how to maintain your body after you’ve succeeded. So you’ll never have to spend cash working towards the same goal again.

It’s true what they say; knowledge is power, and BOSS Workout provides you with the tools you’ve been craving.


Ultimately, the reason why many people fail during their fitness journey, is because of their lack of knowledge.

Not knowing how to calculate your BMR (basal metabolic rate) is bad enough. But not knowing the extra things can really put a dent into your fitness goals.

On the other hand, learning about the ‘secrets’ of the trade, and being given the guidance usually only available to A-Listers can accelerate you towards that dream physique.

This is exactly why we were prepared to pay extra for BOSS Workouts. This premium range of guides offered us everything we needed – to finally make the changes to our body that we’d spend years working towards.

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