Thelakescoach- Health & Fitness Coach

🚨TRAINING VOLUME TO MAINTAIN MUSCLE💫

You don’t need the same training volume to **maintain muscle** as you do to build it.

Once you’ve earned the muscle, the goal shifts from creating new adaptation to preserving what’s already there.

That usually means **less volume**, while still keeping the work you do challenging, high quality and consistent.

For many trained adults, a fraction of their normal growth-oriented volume can be enough to maintain muscle—provided intensity, protein intake and recovery stay in place.

**Do less. Make it count. Preserve what you’ve built.**

🚨FREE MEAL GUIDE- 1350KCALS | 120G PRO💫

Here's a free meal guide to help you plan your meals and gain some inspiration.

🚨PROGRESSIVE OVERLOAD OVERVIEW💫

Here's a progressive overload infographic you can simply screenshot 🤙

It details the cellular pathways behind muscle adaptation.

As well as providing you with training techniques for providing the stimulus to ignite adaptation 🧬

Screenshot to keep it handy 📸💫

🚨THE LEAN GROWTH NUTRITION FRAMEWORK💫

Building muscle isn’t about simply eating more.

A successful lean-growth phase is about giving your body enough fuel to train hard, recover well and adapt—without letting unnecessary fat gain run away.

That means;
✅ Controlling the surplus (+5-10%)
✅ Hitting protein consistently
✅ Using carbs to support performance
✅ Keeping fats adequate to support hormone function
✅ Prioritising food quality
✅ Adjusting calories based on your ongoing data

That’s the framework I’m applying throughout my 90-Day Lean Growth & Performance Phase.

**Build muscle. Stay lean. Perform better.**

🚨FOOD PREP TOP TIPS 💫

Preparing your meals doesn't need to be an overly complicated process....

It can seem quite overwhelming if you stroll into a supermarket without a list to follow...Which often results in you throwing a bunch of random things into your trolley....

Then you end up trotting down to the local mini market the next day to pick up the things you forgot to get to piece a meal together.

ALWAYS HAVE AN IDEA OF WHAT YOU NEED TO BUY.

BETTER YET, PLAN YOUR MEALS IN ADVANCE.

We keep all of our meals relatively simple to prepare, using only a few ingredients, following a straight forward set of rules;

- Base meals around primary protein source
- Add a few veggies
- Add a good source of carbs
- Use healthy fats for cooking and dressing

If we need to eat in a rush here's some things we do;

- Have a list of quick and simple meals to prepare stuck on the fridge
- Prepare double or triple portions (batch cook) and refrigerate
- Utilize more salads (prepare a salad for 2-3 days)
- Keep cooking methods simple (e.g. sauté in pan vs oven cooking)
- Use simple sauces or spices we add during cooking vs marinading
- Make double dinner portions the night before to use for lunch the next day

Don't torpedo your goals by being unprepared in the kitchen 🤙

www.thelakescoach.com

🚨PROGRESSIVE OVERLOAD💫

Progressive overload doesn’t mean adding weight every single workout.

As a coach, I’m looking for one thing: **is your body being given a slightly greater reason to adapt over time?**

That might mean:

✅More reps with the same load (even if it's only on one set)
✅ A small increase in weight (as small as a 0.25kg increase)
✅ Better technique
✅ Increased range of motion
✅ More productive sets
✅ Greater effort at the same workload
✅ Quicker recovery

One of the simplest strategies I use is **double progression**:

Work within a rep range (e.g. 3 sets of 8-12reps), build your reps first, then increase the load once you consistently reach the top of that range, once you achieve 2 of your 3 sets at 12reps.

Small improvements. Repeated consistently.

That’s how strength and muscle are built.