Lindsay Kaye Miller Muscle Building Program
Lindsay Kaye Miller knows you can't have curves without muscle -- hence her aggressive, no-nonsense approach to working out.
"Guy" exercises versus "girl" exercises? She thinks that's a bunch of baloney, quite frankly. She knows that the more lean muscle she builds, the sleeker and more toned she'll look.
So if you want a cover-worthy body like hers, click here!
Lindsay Kaye Miller's Fitness Program
Watch The Video - 10:41
Muscle Building Regimen
Total Calories For Meal 1: 372
Total Calories For Meal 2: 147
Total Calories For Meal 3: 456
Total Calories For Meal 4: 542
Total Calories For Meal 5: 140
Total Calories For Meal 6: 177
Total Calories For Meal 7: 166
Total Calories For Meal 8: 84
Total Calories For Meal 9: 267
Lindsay Kaye Miller's Personal Philosophy
My philosophy on nutrition is simple; in order to achieve a lean, muscular physique you need to consume a balance of healthy foods. This includes lean proteins like ground turkey breast, chicken, and eggs.
Also, a variety of vegetables like broccoli, asparagus, and green beans, carbohydrates like sweet potatoes, oatmeal, and quinoa are important. Healthy fats like avocado, almonds, and flax seeds are also essential to good health.
To me, nutrition is about 80% of your results, so I take the phrase "you are what you eat" pretty literally. You can have lean protein any time of the day, but I don't recommend consuming carbohydrates late in the evening. The reason for this is because you are more sedentary and they will be stored as fat, instead of being burned as energy.
As far as fats go, the good fats I listed are beneficial in small amounts, but if eaten too often, they can be detrimental to your physique. So make sure you balance all of your micro and macronutrients in a way that is consistent with the goals you are trying to achieve. I think cheat meals are important, because if you continually eat the same thing your body adapts.
Throwing it off with a somewhat healthy cheat meal will spark your muscle gains along with curbing your cravings. Cheat meals shouldn't be an all day thing, or be a completely unhealthy meal like an entire cake.
For me, lifting heavy and changing up my routine every few months has been essential in muscle building and fat loss. Whether you want to tone up or gain some size, lifting heavier will raise your metabolic rate thus burning fat without even being in the gym.
Getting your butt off the couch and into the gym can be one of the hardest tasks of getting in shape. Motivation like an upbeat song, an old picture of you in better or worse shape, or even a workout buddy can really help you lift harder, and stay in the gym.
Pushing through the first month is also a challenge. You are going to be sore and adapting to your new eating and workout routine can be difficult. Just know it can take a good 6 months of solid training and dieting to get REAL results.
I train 5 days out of the week, and my rest days often include cardio or staying active while doing the things I enjoy. Being healthy and in shape should be a lifestyle. Knowing that your training is benefiting and improving your body one workout at a time should be constant motivation.
In addition to your long-term goals, setting short-term goals is another great way to see results faster, which will keep you motivated for the long haul.
A multivitamin is critical because it fills in any vitamin/mineral gaps that you may have in your diet. Fish oil helps in overall cardiovascular health. And protein powder is a must because it is the quickest way to consume the amount of protein you need throughout the day.
Protein is especially helpful after your workout to give you anabolic fuel for muscle growth and recovery. Casein protein is a slow absorbing protein that is great to drink before bed, because it will feed your muscles while you sleep.
Pre workout supplements are great to give you energy and motivation to train, and can also help you lose fat through thermogenesis. For someone that strives to gain more mass, creatine can be of good help. It gives you more energy during workouts due to ATP regeneration, as well as enhanced strength during workouts.
With the help of Bodybuilding.com, you can figure out what supplements will best improve your fitness lifestyle, they are well worth the investment.
- Follow This Discussion by:
I love your whole philosophy and you look insane!! :D I love that youre not skinny but strong!
Im new to body building. My parents were bb when I was younger.Mom a personal trainer as well as my oldest brother. It runs deep in my blood. I have natural muscle definition...drives my scrawny friends nuts lol...Im not strong though and Ive gotten curious as to what I could do with my foundation.Maybe even do a competition some day soon.. I typically crave cardio in the form of running semi long distance...8-10miles 4 times a week. I do like muay thai as well but running hands down my fav.
I joined a gym for the first time in my life over the weekend. Started the tone and build program today with chest tris and abs. I think I wanna switch to this one though. My only problem is.. Im a vegan. I have an allergy to dairy (Im not lactose intolerant) and Im allergic to gluten (I do not have celiac disease). I use the Vega protein powder. Its phenomonal. I do have CLA.. will look into when you reccomend taking. I dont do fish oil obviously. I do put ground flax,hemp,and chia seeds in my green drinks. Along with maca and dulse flakes for minerals and adaptogens. I eat suuuuuuuper clean (to me eating flesh isnt clean). I know most non vegan trainers consider beans and grains a carb (they are) but for me theyre protein as well.. along with nuts and seeds.
That was long ;) Just wondering if youd have any switch ups for me on the nutrition path. Im very detailed. I like to do things right. Im super anxious to rev this thing up!! LETS HIT IT! :) THANKS!
Really good video, I like her diet and yes she is got it together. HOWEVER she lost me when she said she wanted to look good for her Boyfriend... I m married and while yes it is nice to have hubby telling me how good I look, I dont do it just because of him. It is cause of my and my goal and feeling good with my self. Oh well everyone has their own goals I guess and that is her...
Hey Lindsay! I've on my first week of your program. I'm extremely sore as I haven't been in the gym much lately. Tomorrow is biceps. I'm struggling a little keeping up my appetite as some may say I have a busy mind that gets in the way of my diet. However, feeling very determined to change my eating habits and put on at least 10 pounds! Wish me look and you look great by the way!! Having a lot of fun following your routine.
I'm actually a little shy of 5 feet and I'm looking to gain some weight. I'm having trouble finding a plan that sounds like it would work for me. So I was wondering if anyone knows if this routine would work for that?
Have you had any progress with the weight gain? I'm only asking because I too have similar goals and just started this workout this week. I like the workout a lot, just hoping it is what I'm looking for. Based on the video it seems like it will help. Let me know if you have used this workout and how it worked for you. Thanks! Have a great night. =)
As a member of the Navy, being in decent shape is important but I wan to be in amazing shape! I have to say that this is the one program that I have found on BB.com that I think I can actually keep up with! I am starting this porgram today and I'm sure I'm gonna be super sore after my workout! From the comments I've read, I think good things are in store! I also like the nutrition plan. I'm not much of a dieter because I love food A LOT, but I think I could actually do this plan! Wish me luck! Keep up the good work everyone!!
Hey! I am new to the program and really like your attitude. I thought it was great that one of your motivators was to look good for your significant other. It goes without saying that we all need to be healthy for ourselves but it also shows respect and love when we do things for our loved ones...even working out to look super sexy! Thanks for keeping it real!
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