With muscle building, the goal is to develop muscle. A combination of targeted strength training and proper nutrition, with an appropriate calorie surplus will make your muscles grow. Your diet is high in healthy fats and calories, so your muscles have enough nutrients and excess energy to grow. This is how our individual Muscle-Building Meal Plans are designed.
During the definition phase, your body fat percentage should be reduced so that your newly built muscles can become more visible. Although body fat should be broken down, the main goal is to maintain your existing muscles. A prerequisite for your success in getting more defined is that you have already built up a certain amount of muscle before starting. Defining your body requires a combination of proper nutrition in a calorie deficit and strength and endurance training. If you want to define your body healthily and for the long-term, then an individual meal Plan may be best for you. Getting more muscle definition and losing weight require different diets, as different nutrient distributions are necessary to achieve these goals.
The following table gives you an overview of the biggest differences between muscle building and definition:
| MUSCLE TREATMENT | DEFINITION PLAN |
|---|---|
| Nutritional Distribution 25% Protein / 40% Fat /35% Carbs | Nutritional Distribution 25% Protein / 50% Fat /25% Carbs |
| Calorie Surplus | Calorie Deficit |
| From 12 months Duration: Workout Plan (Advanced) with additional weights or on suitable equipment in the gym. | From 12 months Duration:Workout Plan (Advanced) with additional weights or on suitable equipment in the gym |
| Goal: Building new muscle mass | Goal: Reduce body fat + maintain muscle and develop |
Workout Plans are included for free with the 12-month and the Lifetime Meal Plan, plus the Workout Plans they include are better optimized for you. The Workout Plans are based on your goals. This means that your Meal Plans for Definition and Muscle Building will provide you with additional weight training in the gym. On the other hand, the Meal Plans for Weight Loss and Clean Eating include a Workout Plan using your own body and can be done at home. Our Workout Plans are suitable for beginners and advanced athletes.
In order to get the most impressive results possible out of your body, it is recommended to first do a muscle building phase and then to follow it by a definition phase. The more muscles you build in advance, the more impressive your body will look after the definition phase. With the Upfit Plans, you can change your goal at any time during the entire duration of your Plan. This means, for example, you buy a 12-month Plan and start with the goal of “building muscle”. In this phase, you will be eating an adjusted calorie surplus and building new muscles, and working out with a Proper Workout Plan. After 3 to 6 months, you can easily adjust your goal yourself through your account, for example, to “Definition”.
