The Shredded Blueprint: How to Build Size & Get Lean at the Same Time

The Shredded Blueprint: How to Build Size & Get Lean at the Same Time

Introduction: The Holy Grail of Bodybuilding

Every lifter dreams of it: adding muscle while stripping away fat. For years, the fitness industry told us it wasn’t possible, you either bulk or you cut. But with the right training approach, diet strategy, and supplementation, you can achieve body recomposition,  simultaneously building size and getting lean.

In this article, we’ll break down the exact blueprint:

  • How to structure your workouts for maximum growth + fat burn
  • What to eat (and when) to fuel muscle and strip fat
  • The supplements that actually make the difference

Step 1: Training Like a Hybrid Athlete

To build muscle while burning fat, your workouts must send the right signals.

Weight Training (4–5x per week)

  • Focus on heavy compound lifts: Squats, Deadlifts, Bench Press, Overhead Press, Pull-Ups, and Rows. Stick to 6–10 reps with progressive overload.
  • Add volume strategically: Accessory work (biceps, triceps, shoulders, calves) should live in the 8–12 rep range.
  • Rest periods: about 60–90 seconds for hypertrophy; about 2 minutes for heavy compounds.

Conditioning / Cardio (2–3x per week)

  • HIIT (High Intensity Interval Training): Sprints, battle ropes, sled pushes: short, intense bursts. These torch fat without burning muscle.
  • LISS (Low Intensity Steady State): 20–30 minutes of incline walking or cycling. Ideal for recovery days.

Pro Tip

Pair a pump-focused session (higher reps, drop sets, supersets) with Condemned Labz DNA Dispatch or Convict Stim Pre-Workout to maximize nitric oxide, pumps, and mental drive.

Step 2: The Diet for Recomposition

Nutrition is the true driver of recomposition. You need to fuel growth while staying in a slight calorie deficit or maintenance zone.

Macros Blueprint

  • Protein: 1–1.2g per pound of body weight (essential for preserving and building muscle).
  • Carbs: Cycle intake. Higher carbs on training days, lower on off days. Focus on clean sources: rice, oats, potatoes, fruit. Limit processed carbohydrates(bread, cookies, crackers)
  • Fats: 20–25% of daily calories. Prioritize healthy fats like avocado, olive oil, fish.

Meal Timing

  • Pre-Workout: Easily digestible protein + carbs (e.g., chicken & rice, whey shake & banana).
  • Post-Workout: Fast-digesting protein + carbs to replenish glycogen (e.g., whey isolate with rice cakes).
  • Evening: Lean protein + veggies + healthy fats. Keep carbs lighter at night unless bulking.

Hydration

Aim for 1 gallon of water per day. Add electrolytes if training intensely.

Step 3: Supplementation That Delivers

Supplements aren’t magic — but when paired with the right training and diet, they’re game changers.

Pre-Workout Power

  • Convict Stim: High-stim pre-workout designed to push intensity and focus through the roof. Perfect for heavy lifting days.
  • DNA Dispatch: Pump maximizer that floods muscles with blood, oxygen, and nutrients. Ideal for hypertrophy and pump days.

Recovery & Growth

  • Confined 2.0 EAAs: Essential amino acids to fuel recovery and muscle repair during and after workouts.
  • Creatine Monohydrate: The most researched muscle builder. Improves strength, size, and endurance.

Fat Loss Edge

  • Arsynist Burn or Arsynist: Extreme fat burner to accelerate metabolism, suppress appetite, and keep energy levels high during a cut.
  • HumaSlin+ GDA: Glucose disposal agent that shuttles carbs into muscle, not fat, crucial for recomposition.

Step 4: Putting It All Together

Here’s what a sample week might look like:

Training Split Example

  • Monday: Upper Body Strength (heavy compounds)
  • Tuesday: Lower Body Strength + HIIT
  • Wednesday: Rest / LISS Cardio
  • Thursday: Hypertrophy Upper (pump work)
  • Friday: Lower Body Hypertrophy + Abs
  • Saturday: Conditioning + Arms
  • Sunday: Rest

Nutrition Example (200 lb athlete)

  • Calories: 2,600 (maintenance – 200 for slight deficit)
  • Protein: 220g
  • Carbs: 230g (higher on training days, lower on rest days)
  • Fats: 70g

Supplements Flow

Conclusion: The Recomp Reality

Yes, you can build muscle and lose fat at the same time. But it takes discipline, structure, and the right fuel. By combining heavy training, smart nutrition, and proven supplements from Condemned Labz, you’ll create the perfect environment for growth while stripping away unwanted fat.

** This is not medical advice. Please see a licensed nutritionist and professionally licensed trainer for personalized nutrition and workout advice. Please consult a Doctor beforehand before starting a new diet and training regiment.

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