You’re starting already lean at ~14% body fat — but your physique will stand out more with additional muscle. At this stage, you’re primed for a lean bulk, where the focus is on building muscle while keeping body fat at or below 15%.
Your program is designed to help you achieve this through consistent, progressive strength training paired with a protein-focused, moderate-calorie nutrition plan. The goal is steady muscle growth without sacrificing leanness.
Because of your demanding lifestyle, every workout will be time-efficient, maximizing results in shorter sessions. Likewise, your nutrition strategy will emphasize simplicity and ease, making it as mindless as possible to stay consistent and hit your targets.