Lean Bulk Guide V2

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Primeval Labs Lean Bulk Guide v2!

 

We understand that people want to use our products because we are the leader in results. Our products are specifically formulated to take the guesswork out of the purchasing process for the consumer, because, when you buy from us, you know you will get the best in class.

 

In that same spirit we want to provide a program to you that can make sure the results keep on coming. Below, we’ve laid out a comprehensive 8 week lean bulk guide to help you pack on size and limit fat!

 

Let’s jump right into it!

 

Nutrition

 

Muscle gain, fat loss, body recomposition -- all results come down to your nutrition.

 

Following the proper diet will be the key to your success on this program and we’ll do our best to make it as easy as possible. First and foremost, we need to begin with our macronutrients and how they are going to break down - WE ARE SKIPPING THAT! This is a plug and play program and that's exactly the idea here to take the guesswork out unlike many of the programs out there today.

 

Protein:

Chicken

Fish

Turkey

Lean Beef

Eggs

Whey Protein

 

Carbohydrates:

Oats

Potatoes

Rice

Whole Wheat Pasta

 

Fats:

Olive Oil

Nuts

Avocado

Nut Butters


With each meal all we want you to do is keep it simple. Rather than focus on weighing out portions, counting calories, and all that other tedious stuff, we will be focusing on portion sizes. What we want you to do is follow the meal plan, get the workouts in, and see the results. Below is the guideline for meals should you want to track / measure your portions too.

 

Week 1-4 Per Meal (5 meals per day)

Protein: 40g per meal

Carbohydrate: 1/2 cup

Fats: 1 tsp if liquid, 1tbsp for nut butters, 1/4 cup if nuts, 1/2 avocado

 

Week 5-8 Per Meal (6 meals per day)

Protein: 40g per meal

Carbohydrates: 1 cup

Fats: 1 tbsp if liquid, 1tbsp for nut butters, 1/2 cup if nuts, 1/2 avocado

 

Meal Plan Example:

 

Meal 1:

6 whole eggs

1/2 cup oats

1 tsp peanut butter

 

Meal 2:

2 scoops Whey Protein

1 tsp olive oil

 

Meal 3:

6oz chicken

1/2 cup cooked potatoes

1/2 avocado

 

Meal 4:

5oz Ground Beef

1/2 cup whole wheat pasta

1 tsp olive oil on pasta

 

Meal 5:

2 scoops Whey Protein

1 tsp peanut butter

1/2 cup oats


Training



The goal of the 8 week lean bulk guide is to give you the tools necessary to make a change. This leads us to training. How will you be training over the next 8 weeks? Very simple answer, HARD!

 

We have created a program to help you grow, with the first four weeks devoted to hypertrophy and the last four to power training. Not only will you be bigger, you’ll be stronger, faster, and more explosive. This is exactly the type of training you need to get primed and ready for action.

 

Weeks 1-4 will be focused on pure hypertrophy. Workouts will focus on higher volume and higher reps. Always try to use as much weight as safely possible for the rep scheme. The goal is to push until your last set is the heaviest you can go for 10 reps.

 

The next training phase (week 5-8) is focused more on power and strength. You will start each workout with a heavy compound movement, either Squat, Deadlift, Bench Press, or Shoulder Press. Feel free to use alternatives to the primary compound lift listed based on your performance goals / training preferences. For example, swapping out deadlifts for pull-ups or barbell bench press for heavy dumbbell presses.

 

The point is, during these weeks really focus on getting increasing your strength numbers. You’ve got ample fuel to make it happen and adding the supplements on to will take your gains and performance to new heights.

 

Training Split

 

Weeks 1-4:

4 Exercises Per Muscle Group

Sets of 10-15

 

Weeks 5-8:

3 Exercises Per Muscle Group

1st Exercise Compound and Power Based

Sets of 3-8 (Test yourself and focus on strength)

 

Training Split Week 1-4

 

Monday - Legs & Abs

Tuesday - Chest & Triceps

Wednesday - Back & Biceps & Abs

Thursday - Shoulders

Friday - Chest & Abs

Saturday - Back

Sunday - REST

 

Training Split Week 5-8

 

Monday - Legs & Abs

Tuesday - Chest & Triceps

Wednesday - Back & Biceps & Abs

Thursday - Shoulders

Friday - Legs & Abs

Saturday - Rest

Sunday - Rest

 

Gaining size isn’t easy, in some cases (for the hard gainers out there) it may seem downright impossible. This program will help you get it done, plain and simple. What we have really done here is manipulated the cycle of products to line right up with the nutrition. This will really accelerate your progress in getting the results you desire.

 

We’re also not very fond of the traditional “sacrifice body fat for muscle theory” so we made sure that as you work through the program, you will see your body changing in body fat percentage as well!

 

Supplementation

 

Moving on to the supplement part of the muscle gaining equation, we’ve created the ultimate stack you need to get maximize your training, recovery, and growth.

 

Essentially, you’ll make use of our Natural Muscle Builders (Primavar and Neanderthal), Intracell 7, and our pre workout Adrenal Rush V2 to get you through the next 8 weeks.

 

Adrenal Rush V2

 

Adrenal Rush V2 is a straightforward, no-nonsense monster of a pre workout. Simply take 1 scoop 15-20 minutes before you train, and your body will have all the energy, aggression, focus, and nitric oxide it needs to destroy the iron.

 

Intracell 7

 

Designed by Jerry Ward, Intracell 7 is the ultimate anabolic fuel for your muscles. Intracell 7 was specifically designed to deliver the nutrients your body needs at the most critical times (pre, intra, and post workout).

Each serving of Intracell 7 provides the highest quality ingredients lead by Highly Branched Cyclic Dextrin, the ideal training carbohydrate. Intracell 7 funnels the essential nutrients your muscles need immediately  so they can be utilized for performance rather than body fat storage.

 

Primavar

 

The leading Laxogenin supplement on the market, Primavar is the natural athlete’s ultimate muscle building supplement. This plant steroid significantly enhances protein synthesis, improves power and strength, accelerates recovery, and reduces cortisol levels. In other words, when trying to maximize your gains in a short period of time, Primavar is a must have supplement!

 

Neanderthal

 

Testosterone is the king of muscle-building hormones. Unfortunately, age, stress, and genetics can all negatively impact your natural testosterone production. Neanderthal was developed to be the most effective natural testosterone boosting supplement ever created. Featuring 11 clinically-backed ingredients, Neanderthal is the daily supplement all men need to maximize testosterone production, limit estrogen proliferation, and ensure a long, vivacious life.

 

Supplement Dosing



Adrenal Rush V2 Pre Workout:

 

15-20 minutes Pre Workout -- 1 scoop

 

Intracell 7:

 

Pre Workout -- 1 scoop Intracell 7

Intra Workout -- 1-2 scoops Intracell 7

Post Workout -- 2 scoops Intracell 7 (optional)



Primavar:

 

Consume 1 capsule in the morning and one in the evening.

 

Neanderthal:

 

Consume 1 serving 15 minutes before bed.

 

The Road to Lean Gains

 

We’ve laid it all out. You have the blueprint needed to pack on muscle and get yourself on the right track. Everything you need to do and know is here. It is your job to make this happen so follow along, follow the plan as it is laid out, and be sure to track your results!