OUR PERSONAL TRAINING & DIET PLAN PACKAGES

Our Services

 

1.Online General Fitness Training.

-This plan will be best for beginners/intermediate athletes who don’t have much knowledge about workouts.

 

•Duration: 4 weeks

•Charges: 2,000 PKR/-

 

•What you will get:

 

-This will be a 4 week online personal training. In which we will provide you 4 different Workout-split chart. Each split will be for 1 week.

-Free diet plan chart for 4 weeks.

-24/7 Whatsapp support.

 

 

2.Face To Face General Fitness Personal Training.

-This plan will be best for beginners/intermediate athletes who don’t have much knowledge about workouts and want to work on their angles and weak body parts to get into a better shape.

 

•Duration: 4 weeks

•Charges: 3,000 PKR/-

 

•What you will get:

 

-This will be a 4 week face-to-face personal training session. In which we will train you for 4 weeks. Each week you will be trained with a different Workout-split. Making all your angles perfect & teaching you how to build a better you.

-Free diet plan chart for 4 weeks.

-24/7 Whatsapp support.

-[ONLY AVAILABLE IN LAHORE]

 

 

3.Simple Muscle Gaining/Fat Loss Diet Plan.

 

•Duration: As long as you want to follow

•Charges: 0 PKR/-

 

•What you will get:

-A general diet plan made for a normal person who just wants to bulk up, build lean muscle or lose fat.

 

•You can get these diet plan here:

-Affordable Bulking Diet Plan:

Affordable Bulking Diet Plan

 

-Lean Gaining/Fat Loss diet plan

Affordable Lean Gaining Diet Plan

 

These are normal diet plans made for a normal person. Please check all the foods/ingredients mentioned in this plan before using.

 

4.Special Face To Face Muscle Gaining Personal Training.

-This plan will be best for beginners/intermediate athletes who wants to level up and be the best.

 

•Duration: 4 weeks

•Charges: 4,000 PKR/-

 

•What you will get:

 

-This will be a hardcore 4 week face-to-face special personal training session. In which we will train you for 4 weeks. Each week you will be trained with a different intense Workout-splits. Making all your angles perfect & teaching you how to be the best version of you.

-Free diet plan chart for 4 weeks.

-24/7 Whatsapp support.

-[ONLY AVAILABLE IN LAHORE]

 

5.Special Face To Face Fat Loss Training.

•Duration: 4 weeks

•Charges: 4,000 PKR/-

 

•What you will get:

 

-This will be a hardcore 4 week face-to-face special personal training session. In which we will train you for 4 weeks. Each week you will be trained with a different intense fat loss Workout-splits, Including High intensity Super/Drop sets and HIIT Cardio sessions & teaching you how to be the best version of you.

-Free diet plan chart for 4 weeks.

-24/7 Whatsapp support.

-[ONLY AVAILABLE IN LAHORE]

 

 

6.Special Diet Plan For Fat Loss/Muscle Gaining.

 

•Duration: 4 weeks

•Charges: 2,000 PKR/-

 

This is a special plan made by our certified nutritionist. They will talk to you & ask you about your GOAL and if you are allergic to anything.

 

•What you will get:

 

-4 different diet plans for 4 weeks.

-24/7 Whatsapp support by our nutritionist.

 

PERSONAL TRAINING + DIET PLAN PACKAGES

 

7.Special Face To Face Muscle Gaining Personal Training + Special Diet plan by our nutritionist.

-This Package is made for beginner/advanced athletes who wants personalised diet plan by our nutritionist & hardcore training by our trainer to be the best.

 

•Duration: 4 weeks

•Charges: 5,000 PKR/-

 

•What you will get:

 

-This will be a hardcore 4 week face-to-face special personal training session. In which we will train you for 4 weeks. Each week you will be trained with a different intense Workout-splits. Making all your angles perfect & teaching you how to be the best version of you.

-4 different diet plans for 4 weeks.

-24/7 Whatsapp support by our nutritionist & Trainer

 

[ONLY AVAILABLE IN LAHORE]

 

8.Special Face To Face Fat Loss Training + Special Diet plan by our nutritionist.

-This Package is made for beginner/advanced athletes who wants personalised diet plan by our nutritionist & HIIT training sessions by our trainer to be the best.

 

•Duration: 4 weeks

•Charges: 5,000 PKR/-

 

•What you will get:

 

-This will be a hardcore 4 week face-to-face special personal training session. In which we will train you for 4 weeks. Each week you will be trained with a different intense fat loss Workout-splits, Including High intensity Super/Drop sets and HIIT Cardio sessions & teaching you how to be the best version of you.

-4 different diet plans for 4 weeks.

-24/7 Whatsapp support by our nutritionist & Trainer

 

[ ONLY AVAILABLE IN LAHORE]
To start any of these plan, contact us on 03180425362

How to use Mass Gainer’s

Hey There,

Haziq Here, CEO X Freak Fitness. Hope You Are Well.

I’ll give you all the tips about Mass Gainer’s that helped my clients to gain the best.

The points I’ll cover will be :

  1. What to mix Mass Gainer with
  2. How many scoop’s can I use per day
  3. When should I use Mass Gainer
  4. What are the side effects of Mass Gainer’s

    1. What to mix Mass Gainer with

-If you don’t want to bulk up too much, You can mix a scoop of Mass Gainer with water.

-If you want to bulk up, You can mix a scoop of Mass Gainer with Milk.

-And if you want to Bulk Like A Freak, You can mix a scoop of Mass Gainer with Milkshake that contain milk, Ice-cream, Cream, Fresh fruits, Dates, Dry fruits, eggs & Peanut Butter 😋

⚠️ Mixing with milk or Milkshake increases the amount of protein and calories of the shake.

 2.How many scoop’s can I use per day

-It all depends on the scoop size. But just for an example if you are using a 80 Gram scoop. I recommend start with 1 scoop & then you can go up-to 3 Scoops per day, that should be enough for a beginner.

  3. When should I use Mass Gainer

-The best time I recommend to use Mass Gainer are Morning, Post-Workout & Before Bed.

-In the beginning, start with just 1 Scoop immediately after workout  🏋🏻‍♀️

-After 1 week when you get used to 1 scoop, start consuming 2 scoops per day. 1 scoop after 1 Hour of breakfast & 1 scoop immediately after workout 🍳

-After another week [the 3rd week] when you get used to 2 scoops per day, start consuming 3 scoops per day. 1 scoop after 1 Hour of breakfast & 1 scoop immediately after workout & 1 Scoop before 1 hour of bedtime 🛌

 4. What are the side effects of Mass Gainer’s

Upset stomach: Mass gainers may cause digestive problems in people who have food intolerances. If you are trying a mass gainer for the first time, start with a smaller amount and increase the dose gradually. It is common to experience flatulence, bloating, and cramps during the first week.

Please check all the ingredients of supplement before use. If you are allergic please do not use/buy the product or do not follow the diet plan.

Top Commonly Made Mistakes with Mass Gainers

You cannot get those big and sturdy muscles just by grabbing that big tub of Mass Gainer. Any resource isn’t useful until you know how to use it. To ensure the best results, you should learn how to use it properly.

What is a Mass Gainer?

For those who face difficulty gaining, mass gainers are a gift. Such individuals are blessed with a high metabolism and this makes them struggle to pack muscles. Such individuals need to consume more calories than an average individual. A mass gainer is a formula that lets them meet their surplus calorie needs and helps with muscle building. Mass gainers are rich in carbohydrates (complex carbs) and protein. The carbs to protein ratio of mass gainers are generally 3:1 and they also contain other nutrients such as MCT (Medium-Chain Triglycerides), vitamins, and minerals. This calorie-dense formula enriches you with various nutrients and helps in putting on muscle mass.

But, what is important to understand is that mass gainer ain’t no miracle product. It will give you desired results only when you combine it with the right workout routine and a balanced diet. Don’t expect it to push your bodybuilding if you are not willing to push your limits.

Another point on which you need to focus on is the way you use mass gainers. Even the best mass gainer supplement can fail to deliver optimum results if not used correctly. You need to pay close attention to realize if you’re making any mass gaining mistakes. Below are 4 common mistakes that you are most likely to make when using mass gainers.

1. ARE YOU MEETING YOUR CALORIE SURPLUS

 

You won’t gain muscles until you gain bodyweight. The confusion here is- whether you need to gain extra kilos in the form of muscle or fats? The answer is simple- keep your fat level at a minimum since your goal is to gain muscles. You definitely need a calorie surplus, but it should not be more than 500-600 on the days you are training. Any number, less than it will cripple your goal of gaining muscles if you get indulged in extra physical activity. On the days when you’re not training, you should stick to your regular calorie intake. If you normally need 3500 calories a day, you can raise it up to 4000 on the days you are training.

For a 25-year-old male who is working out heavily, the calorie requirement will vary depending on his height

Weight in Kilos

            Calorie Need in Kilo Calories

5ft 6 inches

5ft 8 inches

5ft 10 inches

50 – 55

 2740 – 2872

2800 – 2900

 2838 – 2970

55 – 60

 2872 – 3000

2900 – 3000

 2970 – 3100

60 – 65

 3000 – 3137

3054 – 3186

 3100 – 3235

65 – 70

3235 – 3367

 

2.      DO YOU EAT THE RIGHT FOODS

Your diet greatly impacts your muscle building. Sitting on your couch and munching fries & chips won’t do any good to you. Having a whole large pizza to yourself might sound like a delicious idea, but it will only result in the development of flab and love handles. For building muscles, you need to have a nutritious diet that is made up of various macro and micronutrients. Foods like brown rice, oats, potatoes, and pasta are rich in complex carbs that are required to maintain energy levels. Fruits are a great source of antioxidants and enrich you with healthy carbs. These are essential for recovering from the stress of training. Don’t go completely carb-less or fat-less. Saturated fat is great in keeping your testosterone levels high which are crucial for muscle gains. As for protein, consume 1-1.5g of protein per kg of body weight.

Most importantly, you have to follow the rule book (1 to 1.5g for a pound, 453g of body weight) on your protein needs, because muscles are made of proteins and if you shortchange on the necessary amino acids, your muscle growth suffers.

 

Weight in Kilos Protein in grams
55 121 -181
60 132- 200
65 143 – 215

 

3.      ARE YOU MAKING THESE ERRORS WHILE USING MASS GAINERS?

What more can you ask for when you just have to mix the powder in water/milk to get the gains you have always wished for! However, most of the mass gainer powders are mixed with milk to enhance the protein content and add up to the calories. If you’re still not seeing the desired changes in your physique, check if you are making these mistakes:

  • Use as directed

Every mass gainer supplement comes with a usage direction generally at the back of the label. Always follow those instructions when it comes to choosing the scoop size and try not to use more or less than the recommended usage so that you get the best results.

  • Not taking mass gainers on your off days

If you’re practising this, you need to change this habit. Even on the days, you don’t train, consume mass gainers because they help in meeting your nutritional needs for the day. You should maintain your daily calorie intake, but not at the expense of mass gainers, as they are rich in various nutrients that your body needs.

  • Are you following the right workout routine to build muscles?

To build sturdy muscles, you need to provide it with enough stress by doing something which your muscles haven’t experienced much. Until and unless your muscles undergo wear and tear, it is almost impossible for them to repair themselves. Plan your workout in such a way that it lays focus on optimizing muscle tension. Below are a few things you can do in order to enhance muscle tension:

  • Adopt a rep range of around 6-12 to ensure that your muscles face sufficient tension
  • Perform multiple sets of an exercise to increase muscle tension and damage
  • Rest time should be somewhere around 60-90 seconds
  • Instead of being unidirectional, try to hit your muscles from all directions. This will put more stress on them.
  • Get involved in heavy lifting and perform 1-5 reps once or twice a week so that the release of Human Growth Hormone is enhanced.
  • Not drinking the complete serving

To get optimum results, consume a full serving of your mass gainer supplement along with proper foods to meet your protein and other nutrient requirements. The most commonly made mistake by many people is to not consume the full serving of a mass gainer and rather have it like any whey protein supplement.

Mass gainers and whey protein are not alike! Know the difference.

Difference Between Mass Gainers & Whey Protein

 

Whey Protein

Mass Gainers

Derived from whey protein concentrate and whey protein isolate

A mix of fast and slow-acting proteins like whey and casein

Has lesser calories

Serves around 3 times more calories than whey protein

Gets absorbed fast and works best a recovery protein shake, post-workout

Used to provide calorie surplus to support muscle growth and enhance muscle size

 

Can I Take Mass Gainers & Whey Protein Together?

Ideally, you should not consume mass gainers and whey protein supplements together as it is not of much use. Mass gainer powder already contains protein along with a mix of simple and complex carbs, fats, and other nutrients. Protein powders, on the other hand, are a great source of protein mainly. However, if you consume both of them together, you can increase your protein intake.

How To Take Mass Gainer?

Mix a scoop of mass gainer with milk preferably or water. Shake well until the powder is completely dissolved and a smooth shake is formed and consume. Mixing with milk increases the amount of protein and calories of the shake.

When To Take Mass Gainer?

You can follow the instructions given by the manufacturers or your dietitian. However, here are a few suggestions on taking mass gainers:

  • Mass gainers offer a good dose of complex carbs and that is why you can try it as a post-workout tonic to get that insulin surge which is required for building muscles.
  • You can also have it with breakfast to kick-start your day. You can also take it in-between meals and 30-40 minutes before going to bed at night.

Mass Gainer advice:

Always go with a trusted brand. Read the ingredients list to ensure that your mass gainer supplement is free from any harmful additives. It is even better if it comes loaded with digestive enzymes for better absorption of nutrients,.

Always maintain a log to determine your progress. Don’t ignore the importance of resting. It is crucial for you to rest properly as your muscles repair themselves during this time period. Keep looking for new techniques to build muscle mass and fulfil the nutritional requirements of your body. Keep patience and work in the right direction and you will surely see favourable results.

Body Recomposition: Build Muscle And Lose Fat At The Same Time

What is body recomposition?

Body recomposition is the idea of building muscle and losing fat at the same time. Or in other words, building muscle while on a caloric deficit.

This right here is one of the oldest and most controversial topics in the history of fitness and bodybuilding.

Speak your mind on the subject and you’re sure as hell going to have an angry mob after yourself.

I mean, after all:

One of the most common pieces of advice that you will hear from fitness experts and influencers is:

In order to lose body weight you need to be in a caloric deficit –  i.e. eat fewer calories than your body requires to maintain its weight.

And in order to gain muscle mass you need to be in a caloric surplus – i.e. eat more calories than your body requires to maintain its weight).

Breon Ansley, two time Mr. Olympia classic physique champion, famously said in a video where he was asked whether you can build muscle in a caloric deficit “NO!”.

Does that mean that if you want to build muscle, but you also want to lose fat that you need to cut first and then bulk. Or bulk first and then cut?

After all, asking whether body recomposition is possible is also asking whether bulking and cutting phases are necessary. It also touches on the topic of maingaining, but for now let’s just focus on recomp.

The short answer is that not only is body recomposition possible, it’s expected.

But why should you listen to me, while there are so many people telling you the exact opposite?

Allow me to take a more scientific approach and let’s first go over what exactly is the muscle building process.

The science of muscle growth

what-is-body-recomposition

I’ll try and be less technical and boring.

Muscle growth is a signaling dependent process.

The signaling can be broken down into two categories – physical exercise signaling and nutritional signaling.

Let’s take a look at the physical one first.

We lift a weight heavy enough to create active mechanical tension in the muscle. This is called a stimulus.

The stimulus is sensed by sensors, which feel that the muscle is pulled into tension and pass that signal on to a molecule called mTOR. mTOR is one of the main things that control the growth of cells in the body.

From there, the mTOR goes to the nucleus of the cell and tells the DNA machinery to create a mRNA strand (sort of like a blueprint for building new muscle).

Those blueprints are sent to a Ribosome, which is like a muscle building factory, that manufactures a string of amino acids based on the blueprint in a process known as translation.

Translation is what you’ve commonly heard being referred to as muscle protein synthesis.

If protein synthesis is greater than protein breakdown (i.e. synthesis > breakdown) then new muscle fibers are created leading to more muscle size.

The nutritional signaling is triggered from amino acids in the protein we eat.

Here, the amino acids are transported into the cell where one of the 9 essential amino acids, Leucine, also activates mTOR.

Then the other 8 essential amino acids make their way to the ribosome where they are used as the fundamental building blocks for building muscle.

I know, I know.

Not the most exciting stuff. But understanding how muscle growth works is essential to understand why body recomposition works.

To summarize:

Exercise is what promotes muscle growth while protein helps support the process and provide the building blocks necessary to repair and build muscle.

So far nothing new. We already know this.

But the main keyword here is “caloric deficit” or “caloric surplus”. So, what role do calories play in all of this?

Well let’s have a closer look into what calories are.

 

What are calories

body-recomposition-nutrition

Calories are a unit of energy that are contained in food.

But not all calories are created equal.

There are three main caloric sources: carbs (1g = 4 calories), protein (1g = 4 calories), and fats (1g = 9 calories).

These three are commonly referred to as macronutrients or macros.

The energy gained from these macros is used differently by the body.

Carbs are used as your primary energy source – everything from walking to your brain function is powered by them.

Protein calories are used to rebuild and build tissue- from organs, to muscles, to hair.

Calories from fats are used by the body to support cell growth, energy when broken down into fatty acids, protect your organs, promote the production of important hormones, etc.

The calories you gain from these three macros serve a different purpose.

Yes, they all can be technically used for energy to fuel daily activities, but the body has a structure that makes the whole process more efficient and reduces waste.

So, does that mean that when you’re in a caloric surplus that you gain all of those calories just from protein. Is all of that excessive protein calories what drives muscle growth.

No!

That would be impossible, if you had to be in a 500 caloric surplus that means that you’d have to eat 125 grams of protein ABOVE what you’re already eating.

When you’re bulking, the majority of your calories come from carbs and fats – both of which have NOTHING to do (sort of) with muscle growth.

What you are essentially doing when you’re bulking is introducing a lot more energy in your body than what it needs to maintain your weight.

And what happens with all of that excess energy?

It gets stored as body fat.

This study shows how by placing participants in a caloric surplus of 600 calories. What happened?

They gained three times as much fat and they gained…

Wait for it.

0.5% more muscle than the control group who were not in a caloric surplus.

 

I’ll repeat that again, 3 times more body fat and only 0.5% more muscle than the group that was not in a caloric surplus.

And even bold it.

And there’s this study, where the researchers concluded:

“…there does not appear to be any metabolic or functional benefit to the source of the energy surplus”

Here’s the worst part.

Even if you gained more muscle during your bulking phase, you’re probably going to lose it all during your cutting phase.

Bulking only creates a short-term illusion of adding strength and size. And once you enter in a caloric deficit, and your body weight drops as a result, and you’re not able to push as heavy loads at the gym, you’re going to lose all of the bonus muscle you had gained.

 

Let’s do some muscle math.

In a realistic example, let’s say that you’ve been working out for 3 months.

Let’s say you’ve gained 2kg of muscle (4.4lbs) and lost 1 kg (2.2lbs) of fat.

We know that 1kg of muscle is equal to 1,800 calories.

While 1kg of fat is equal to 9,400 calories.

This is because muscle is mostly made up of water, it has a lot less stored energy than fat does.

So that means that in the time span of those three months you would’ve gained 3,600 calories.

And lost 9,400 calories.

So even though you would’ve gained 1kg (2.2lbs) of total bodyweight, there was a total net energy deficit of 5,800 calories, spread across those three months.

Or a deficit of 65 calories per day.

And this is only scratching the surface, there is a plethora of scientific literature that shows us that body recomposition is absolutely achievable.

This 2016 study, for example, shows that on average subjects lost about 5kg (11lbs) of fat mass, while gaining about a 1kg of lean muscle mass.

But most participants in such studies are usually novice trainees. People who had just recently started working out and gotten on a high protein diet of 1g per 1lbs. And they were using progressive overload in their workouts – i.e. gradually increasing the weight, frequency, or number of repetitions and sets when exercising a muscle.

So this begs the question:

Is body recomposition possible for someone who has been exercising for some time now.

 

Is body recomposition for everyone?

For the longest time, people used to believe that body recomposition can only occur in untrained new lifters and overweight people.

Makes sense, new lifters have the tendency to easily put on muscle and overweight people have large reserves of energy stored as body fat.

But recent data shows us that even experienced athletes are capable of building muscle while losing fat as shown in this study.

What about people with low body fat percentages?

Probably the only people who cannot benefit from body recomposition are those who already have low body fat percentages – say 6-10%.

But then, you don’t need to be in a caloric deficit.

If you continue dieting you’re going to increase the risk of losing muscle mass. As your body fat percentage drops, your body will do its best to maintain its body fat storages and will break down muscle tissue to decrease the total amount of calories necessary.

Because more muscle also means you burn more calories. Your BMR increases.

As a result you will also lack the necessary calories to help fuel your workouts and be able to lift heavier weights and maintain the intensity of your training.

If you’re in such a situation it would benefit you to eat more.

 

Bottom line

In conclusion, you can absolutely build muscle in a caloric deficit.

It’s not just for novice lifters or overweight people. It’s achievable by anyone.

But body recomposition is not desired when you’re already at low body fat percentages. As you’re going to jeopardize your muscle mass and strength.

Make sure that you’re eating a high protein diet of 0.8g to 1g of protein per pound of bodyweight. So, if you weigh 170lbs (77kg) eat about 136g to 170g of protein.

And make sure that you’re using progressive overload in your workouts.