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5 Top Tips To Build Lean Muscle

Is it possible to build lean muscle?

The holy grail of transforming a physique is to build as much lean muscle as possible without putting on any fat. With smart training and nutrition, along with consistency, it CAN be done! 

(if you don’t believe us, check out our client Steve; he gained 7kg of lean mass in 12 weeks).

Here are 5 starting points that we use with our own clients to build a ripped physique, which you can integrate into your own diet and training for better #gainz…

1.Eat Enough Complete Protein

We all know protein is vital for growing and maintaining muscle, and if your primary concern is building muscle, ensure you’re consuming complete proteins containing essential amino acids (EAAs). An EAA cannot be produced by the body. 

For example, Leucine is one of nine EAA’s – it’s primary role is aiding protein synthesis, vital to muscle gains. Leucine has sometimes been referred to as the trigger’s of the gun that ignites the pathway to protein synthesis. 

On the topic of protein intake; it can greatly vary between 1.6 to 3x per kilo of bodyweight depending if dieting, maintenance or trying to build. Generally speaking protein intake could be calculated anywhere between 1.6 to 3 times bodyweight. 

2. Eat Enough Fat

Dietary fat is vital for health. The healthier you are, the more able you are to build muscle and burn fat. Go to sources are organic butter, ghee, olive oil, coconut oil and avocados. Never hydrogenated or partially hydrogenated oils.

A general guide that we use for calculating macros is 0.8-1g of body weight is your fat goal. 

So if you weigh 60 kilos, 60 x .8 = 48 grams of fat per day is the minimum allocated fat.

3. Eat Enough Carbs

Building lean muscle requires consistent weight training, so you’ll need plenty of fuel to allow for optimal performance in the gym. 

Carbs is the body’s first source of fuel. 

We recommend choosing optimal sources, such as rice, sweet potato, pumpkin, quinoa and if you’re lean enough, a touch of maple syrup.

Your carb goal will vary depending on whether you are building or cutting. 

Once you have calculated your daily protein and fat numbers, the rest of your calories can be made up of carbs.

4. Space Out Your Meals

The criteria for optimal meal timing has 3 main categories: 

  1. Nutrient time (e.g. pre and post training) 
  2. Optimal spacing for digestion 
  3. Lifestyle friendly feeding windows  

What you digest and assimilate is as important as what you eat, therefore, one should never force feed to hit a magic ‘meals per day number’.  

5. Don’t Drink Your Calories

Protein shakes, although useful in some situations will never replace the nutrients you get from eating a piece of steak or having a few scramble eggs. Many dieters fall into the trap of ‘drinking’ calories rather than chewing their food.  

Eating over drinking will satisfy your appetite for longer too. If your finding yourself hungry, why drink your calories in a few gulps when you can fill yourself up with more meals and get the micro nutrients that come with it?

Integrate these simple 5 steps into your diet and you’re off to a great start. If you’d like to take your physique to the next level, our expert personal trainers can get you there.

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Privacy Policy

Enterprise Fitness – Data collection and privacy policy
Thank you for visiting Enterprise Fitness, located in Richmond, Victoria.
We respect and protect the privacy of our website users and clients.
We act in accordance the Privacy Act 1988 (Cth).
This policy tells you how we collect and use information.

Data Collection

We only collect the Personal Information or additional information necessary to provide the service or goods you require. “Personal Information” means any information from which your identity is known or can be reasonably ascertained.


We do not collect Personal Information about you when you visit our website.
You can use the website without telling us who you are or revealing other Personal Information.

If you send us a contact or feedback form we will collect Personal Information. If you contact us we will collect the email address you nominate and any other identifying information you provide, such as a name or phone number. You consent to us contacting you by providing that Personal Information.


We also collect Personal Information about you when you commence training with us as a client or when you make a purchase through our website. This may include additional information about you, such as your training history, health etc.

When we collect Personal Information or additional information we will treat it in accordance with our privacy policy.

Privacy policy

Access to your Personal Information or additional information is restricted to staff who need it to provide benefits or services to you.

We train our staff about the importance of confidentiality and maintaining the privacy and security of your information.

We do not share Personal Information with other entities unless you request us to, we ask you first or required by law to share.

We may share anonymised data, such as your server location, with other entities.

We collect this data by using Cookies (which are small files that are stored on your computer or mobile device). We use Cookies to record how many times you have visited our website and which parts of our website you have visited. Cookies can be used to provide you with information that you are interested in. By using our website, you consent to the processing of data about you by Google in the the way described in Google’s Privacy Policy.

If you ask us about an issue that needs to be dealt with by another entity, we will treat your Personal Information confidentially and request any other entity to do the same. We are not responsible for what other entities do however.

How we deal with complaints and requests

You may request access to Personal Information about you that we hold. You may ask us to correct your Personal Information if it is not accurate, up-to-date or incomplete.

You may make a complaint about our handling of your Personal Information.

To protect your privacy, we will require evidence of your identity before we can give you access to information about you or change it.

You can contact us by email, or send your request or complaint to the postal address below. We undertake to respond within 30 days.

If the request or complaint will take longer to resolve, we will provide you with a date by which we expect to respond.

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Privacy Manager
Enterprise Fitness
381 Swan Street
Richmond Victoria 3121

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