Linda

Age: 24

Work: Seated office work

Bodytype: at least 75% Ectomorph

Starting out with a nutrition plan to see what kind of macro to fit her desired training (intense), it turned out to be carbohydrates (well some might say this is a no brainer but not to my knowledge, plenty of women tend to have great energy on high fat low carb). After this I designed a dietplan with a slight surplus on calories on workout days, and energybalance the restingdays. The goal is more muscle mass, while keeping fat fairly low. We started out with 18% bodyfat (harpenden caliper), and after a couple of weeks gains in strenght and lower amount of bodyfat was obviusly seen. A deficit might be created with her cardio schedule. Before we met she used some energy on morning walks, which I feel should be restricted under her circumstances (bodytype and gains in LBM is goal), as this will take time from the restperiods (sleep). Sleep us oftenly forgotten for thoose who wants to stay lean year round, but without a proper sleep gains will be diminished. Also – as fat is used primary as fuel when the body is sleeping, get your 7-9 hours!

For her bodytype gains in mass is usually a problem, to force musclegains to appear we use different workout schedules, and “cocktail” during the training which I have seen good results with over the years with clients with similar bodytype. Whit bodyfat fairly low, we see the results in musclemass easy, and constant progressive overload of the muscles has to be used for this bodytype (the way I see it)

Extreme Stretching is also added to the training.