Lindsay Kaye Miller Muscle Building Program

Lindsay Kaye, the first fitness model to be banned from newsstands across America. Yes, sadly, issues containing her likeness have had a tendency to melt through magazine racks.

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

When I'm building muscle I add more protein, carbs, and fats into my meals, do less cardio than normal, and add creatine to my supplement arsenal.

Nutrition:

    Calories: 2351
    Fats: 59g
    Protein: 225g
    Carbs: 181g

Meal 1:
6 egg whites

Protein 14g   |   Carbs 1g   |   Fat 0g
1 whole egg

Protein 4g   |   Carbs 0g   |   Fat 4g
4 pieces turkey bacon

Protein 13g   |   Carbs 0g   |   Fat 12g
1 slice whole wheat toast

Protein 3g   |   Carbs 14g   |   Fat 1g

Total Calories For Meal 1: 372

Meal 2:
1/2 cup oatmeal

Protein 4g   |   Carbs 19g   |   Fat 2g
1/2 cup blueberries

Protein 0g   |   Carbs 10g   |   Fat 0g
1 packet of Truvia

Protein 0g   |   Carbs 3g   |   Fat 0g

Total Calories For Meal 2: 147

Meal 3:
2 tbsp of peanut butter

Protein 8g   |   Carbs 7g   |   Fat 16g
2 slices whole wheat bread

Protein 6g   |   Carbs 28g   |   Fat 2g
1 banana

Protein 1g   |   Carbs 27g   |   Fat 2g

Total Calories For Meal 3: 456

Meal 4:
6 oz bison burger

Protein 46g   |   Carbs 0g   |   Fat 9g
whole wheat bun

Protein 5g   |   Carbs 25g   |   Fat 2g
1 sweet potato

Protein 2g   |   Carbs 29g   |   Fat 0g

Total Calories For Meal 4: 542

Meal 5: Post Workout
1 scoop protein powder

Protein 30g   |   Carbs 5g   |   Fat 1g

Total Calories For Meal 5: 140

Meal 6:
6 oz chicken

Protein 29g   |   Carbs 4g   |   Fat 1g
4 oz asparagus

Protein 2g   |   Carbs 3g   |   Fat 0g
1 serving broccoli

Protein 2g   |   Carbs 5g   |   Fat 0g

Total Calories For Meal 6: 177

Meal 7:
1 apple

Protein 0g   |   Carbs 24g   |   Fat 0g
10 almonds

Protein 4g   |   Carbs 3g   |   Fat 7g

Total Calories For Meal 7: 166

Meal 8:
1/2 cup 1% low fat cottage cheese

Protein 14g   |   Carbs 3g   |   Fat 1g

Total Calories For Meal 8: 84

Meal 9:
1 scoop casein protein powder

Protein 24g   |   Carbs 3g   |   Fat 1g
12 oz fat free milk

Protein 14g   |   Carbs 21g   |   Fat 0g

Total Calories For Meal 9: 267

Training

Day 1: Chest/Shoulders
Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
3 sets of 10 reps
Butterfly Butterfly Butterfly
3 sets of 10 reps
Barbell Shoulder Press Barbell Shoulder Press Barbell Shoulder Press
3 sets of 10 reps
Side Lateral Raise Side Lateral Raise Side Lateral Raise
3 sets of 10 reps
Upright Barbell Row Upright Barbell Row Upright Barbell Row
3 sets of 10 reps

Day 2: Back
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
3 sets of 10 reps
Lying T-Bar Row Lying T-Bar Row Lying T-Bar Row
3 sets of 10 reps
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows
3 sets of 10 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row
3 sets of 10 reps
Seated Cable Rows Seated Cable Rows Seated Cable Rows
3 sets of 10 reps

Day 3: Legs
Barbell Squat Barbell Squat Barbell Squat
3 sets of 10 reps
Leg Press Leg Press Leg Press
3 sets of 10 reps
Seated Leg Curl Seated Leg Curl Seated Leg Curl
3 sets of 10 reps
Standing Calf Raises Standing Calf Raises Standing Calf Raises
3 sets of 10 reps
Barbell Lunge Barbell Lunge Barbell Lunge
3 sets of 10 reps

Day 4: Biceps/Triceps
Preacher Curl Preacher Curl Preacher Curl
3 sets of 10 reps
Hammer Curls Hammer Curls Hammer Curls
3 sets of 10 reps
Seated Dumbbell Curl Seated Dumbbell Curl Seated Dumbbell Curl
3 sets of 10 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl Standing Biceps Cable Curl
3 sets of 10 reps
Barbell Curl Barbell Curl Barbell Curl 21's
3 sets of 10 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns Underhand Cable Pulldowns
3 sets of 10 reps
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
3 drop sets of 10 reps
Dips - Triceps Version Dips - Triceps Version Dips - Triceps Version
3 sets of 10 reps

Day 5: Cardio/Abs

Cardio

Exercise

Crunches Crunches Crunches
5 sets of 10 reps

Days 6 and 7: Rest

Supplements

Lindsay Kaye Miller's Personal Philosophy

Nutrition

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.

A bison burger with a whole wheat bun and sweet potato fries is an example of a good cheat meal since it's high in protein content, and doesn't consist of empty calories.

Training

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.

Supplementation

Taking supplements can improve your overall health, along with aiding in fat loss and muscle growth. To me, the most important supplements to take are a multivitamin, fish oil, and protein powder.

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.

Joint supplements combined with MSM can help support and ease pain in your joints, ligaments, cartilage, and tendons which can be taxed over time with training.

With the help of Bodybuilding.com, you can figure out what supplements will best improve your fitness lifestyle, they are well worth the investment.

Fitness 360


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