Thelakescoach- Health & Fitness Coach

🚨HOW I'M TRAINING FOR MAINTENANCE💫

Here's a snapshot of my training session from last night.

I've dropped my overall weekly volume pretty much in half compared to what i was performing during my lean growth phase and fat loss phase.

I'm performing full body sessions just twice per week at the moment.

🚨DO YOU HAVE TO TRAIN AS HARD DURING MAINTANANCE TO RETAIN MUSCLE?💫

How much weekly volume and intensity do you need to retain your lean mass.

The training requirements to retain lean mass are different to the requirements for building lean mass.

You can generally retain your lean mass through performing roughly 1/3rd to 1/9th of your usual volume for building muscle if you're a younger adults (under 35 years), or between 1/3rd to 1/2 of your usual volume for older adults (60-75 years).

**Training intensity needs to be at your normal level of intensity, ideally within 3 reps in reserve for all sets.

In combination with;
✅ Adequate protein intake
✅ Adequate recovery between sessions
✅ Optimal Sleep (7-9hrs)

These training guidelines are for maintenance or surplus calories.

**If you are in a calorie deficit your training volume for retaining lean mass needs to be higher than specified here.**

🚨MY STRATEGY FOR MAINTAINING LEAN GAINS💫

Here's the principles i will be following over the next few weeks to maintain my lean gains.

✅SUMMARY✅

TRAINING
- 2x resistance training sessions per week
- 2x runs per week
NUTRITION
- Maintenance calories
- Daily Protein= 140g per day
RECOVERY
- 3 day between resistance training sessions
- 7-9hrs sleep
TRACKING
- Body composition
- Daily kcals
- Training performance
Using this data to make adjustments to maintain current body fat percentage, at 13%.

www.thelakescoach.com

🚨TRAINING UPDATE: POST LEAN GROWTH PHASE💫

Here's a quick training update for the next week or so after completing my 90 day lean growth phase.

I've had a deload week this week and as of next week i will be gonig into a maintanance phase until roughly the end of the month.

Stay tuned for my next phase of training and matching series of content 🤟

🚨How I Transformed My Body Composition in 12 Weeks💫

12 weeks. One structured system. No crash diet. No guesswork.

I went from 18.9% to 12.8% body fat while adding roughly 3.7 kg of lean mass—by focusing on the fundamentals that actually move body composition:

✅ Progressive resistance training
✅ High protein intake
✅ Controlled calories
✅ Adequate Recovery
✅ Monitoring the right variables
✅ Adjustments based on the data, not emotion

That’s exactly how I coach....

If your goal is to get leaner, build muscle and follow a clear plan instead of constantly second-guessing what to change, my online coaching is built around that process.

Message me TODAY and I’ll send you the details 🤟