Gaining Muscle (without the fat)

If you are like most people I know, than you probably have 2 fitness goals – to GAIN MUSCLE and to LOSE BODYFAT.

Unfortunately, for most people, the two goals are at opposite ends of the spectrum.

Building muscle mass is going to require you to take in a surplus of calories because you can’t build muscle out of nothing (unless you have some chemical help going on).


Losing that excess bodyfat is going to require you to be in a negative calorie balance because that is what will get your body to burn bodyfat for fuel.

Striving to accomplish both goals at the same time is rarely a good approach because more often than not, you’ll end up spinning your wheels and going nowhere.

But There Is ONE Way You Can Gain Muscle While Staying Lean!

It involves a strategic “calorie cycling” diet plan. And that’s what you’re going to learn about in the
“Anabolic Amplifier Effect” eReport at:

Download The Anabolic Amplifier Effect

Click Here To Download Your Copy

This is a totally free download, no catch, no e-mail optin,
just click on the link and download your copy right now
to find out how to properly eat for packing on pure muscle
without getting fat.

Click Here To Download The Anabolic Amplifier Effect!


all the best,
Lee Hayward
(Your Muscle Building Coach)


From September 11-13, my co-author Vince Del Monte and I will be
running a special ‘Back To School’ Super Sale on our cyclical bulking
program, 21 Day Fast Mass Building so if you don’t own it,
next week is when you’ll want to grab it and save $50 and
get a bunch of extra bonuses.

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...


  • Sam

    I’m afraid the fact of the matter remains: you have to be fat to be strong.
    Even if you take steroids you’ll get a turtle belly which just upholds what’s been known for a long time in the weightlifting world: you have to be fat to be strong.

  • Hi this is a topic that is all too often overlooked, you see the super ripped body but they never reveal the dilemma that occurred in getting to this result. As you point out the fastest way to your results in this case is not a straight line, we have to decided to either bulk up first or go lean and weedy then build from this slender form.

    Of course for most people going the fat loss route is probable the most preferable unless you are going into muscle growth in a very big way.

  • Rohit

    Hi Lee,

    Hope you are doing great as your pictures & articles reflects that! I need your help & Advice on the following:

    Goal: To loose Fat & Build muscles.

    ==========History & Current Status===========.

    Current State: 15-20 Kgs of Fat to be lost as per the Body composition the muscle mass is ok but fat mass is high.

    General Life Style: Hardly any physical activity, lazy by nature. In last 5 years tried lot of time on GYM but never got success due to the regularity. I have gone to the GYM regularly at the Max for 2 months. Whenever I go regularly I could see visible change in the shape. I am pure vegetarian with less “protein & Iron” in the diet.


    Plan: 3 months complete focus on Exercise & Physical activities & then continuing from there regularly. Within these 3 months I want the Maximum results as there is no constraint on Time Spent in GYM & other physical activities & Diet availability.

    Exercise Plan: Early morning empty stomach walking starting from 45 mins & goal is to 1hr & 30 mins in 3 months. Evening Gym for 2 hours which would comprise of Alternate day upper & Lower body. Which later on might be:

    • Day1 – Back & Biceps.

    • Day2 – Lower Body.

    • Day3 – Chest & Triceps.

    • Day4 – Lower Body.

    • Continuing again from Day one.

    Whenever I have done Gym its always low weights & higher Reps but during these 3 months my focus would be on High intensity exercises.

    Diet Plan: Low Carb, medium protein & medium Fat intake consisting of Green Leafy vegs, Eggs, milk/curd/Cottage-cheese, Whey Protein & Casein. Water intake more than 6 Ltrs a day. Whenever I got it tested my metabolism is always at range of 1800 Kcals. Protein Intake would be 1.3 times than the body weight. Diet intake would also include Flax seed oil/Fish oil, CLA & L-Carntine. Supplementation would also include Glutamine & Creatine.

    Might also consider Caffeine based stimulants for better fat loss.

    I am planning to cut the calories intake by cutting the cards & for these 3 months I would be eating 500 calories less than my metabolic rate.

    My question here is: Am I trying to do the right thing here? Since these 3 months I would be hugely investing my time as well as money on high end whey powders for the less calories. I am worried that cutting on calories might not lead to burning the fat mass or utilising Protein as fuel.


  • Alvin@weight loss without counting calories

    I guess the trick to gaining lean muscle will be NOT to go on bulking sessions for too long a period of time!

  • Joseph

    a guy from my gym used to have around 140kg,now he is 98,this “transformation” took him 3 years and he looks great now!
    he is almost 1.9m tall and he doesn’t want to loose anymore weight.

  • Zach George

    There are methods and strategies you can use to gain muscle while minimizing fat gain, but what will work best for you is determined your individual circumstances. Some people may need to take the bulking approach to gain mass, others may not. So there a few variables that will affect people differently regarding gaining muscle mass without fat.

  • Sam

    To stay lean and build muscle at the same time is quite a promise! I would be very impressed to see the suggestions in this report.