Muscle Density Protocol

by OUALID ZAIM www.OZFitLife.com 1

 Muscle Density Protocol

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*Disclaimer*

The information provided in this report is for educational purposes only. I am not a doctor and
this information is not to be taken as medical advice. The content of this book is based on my
understanding of the current research and my personal experiences with fitness.

This advice and tips given in this report are designed for healthy adults only. You should consult
your personal doctor to make sure the strategies outlined here are appropriate for your individual
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by OUALID ZAIM www.OZFitLife.com 2

 Muscle Density Protocol

TABLE OF
CONTENTS
4 What You Can Expect From MDP

7 What You Will Find In MDP

12 How To Achieve Your Goal Physique

15 Trust The Process

by OUALID ZAIM www.OZFitLife.com 3

 Muscle Density Protocol
What You Can
Expect From MDP
Welcome to the Muscle Density
Protocol!
The purpose of the Muscle Density Protocol is
to help you build your first (or next) 10 pounds
of lean muscle with minimum work, and
minimum fat.
Its best used after a successful fat loss phase,
which I hope MAS has helped you accomplish
by now. Theres a good chance you might have
built a few pounds of muscle while following
MAS, and thats awesome
But the real muscle game begins right here,
right now.
by OUALID ZAIM www.OZFitLife.com 4
If at the moment you still have a good amount
of fat to lose (20+ pounds) and you can
pinch roughly more than an inch of fat on your
stomach, it might not be the best moment for
you to jump on MDP yet.
Thats unless you asbolutely need to put on
some muscle before you can lose any more
fat and not look too skinny. In my experience
working with dozens of clients, that rarely
happens when you come from a place where
youre overweight and you lean down properly.
In absolute terms, you can choose to build
muscle or lose fat whenever you want.
The only 2 principles you have to keep in
mind are:
You can never chase muscle-building
and fat loss goals at the same time, you
will get stuck or progress very slowly if
you do so
Its a lot more effective and also more
aesthetic to put on muscle when youre
already lean.
 Muscle Density Protocol

These 2 principles are very important to
understand and stick with so if youre
confused about why they are, pay close
attention to the chapter How to achieve your
goal physique in this guide.
10 lbs of muscle can mean the difference
between exclusively lean (little fat but little
muscle mass as well) and shredded (little fat
with decent to well-developed muscle mass).

What 10 lbs of muscle will do

to you
You might be thinking: 10 lbs? Isnt that very
little?

Well, yes and no

First, Im not saying you have to stop at 10 lbs.

Youre free to go after your genetic potential if
you want to (40-50 lbs as a natural lifter). But
youre not going to build that much muscle on
a single muscle-building phase. Its going to
take many muscle-building and fat loss cycles
to get there.
10 lbs of additional muscle is what you can
hope to put on in a single muscle-building
phase before you gain too much fat and cut
back down to your initial level of leaness.
Once you get rid of those additional
5-8 pounds of fat youll have gained along
with the muscle, your physique will look a lot
better.
Its a night and day difference.
Where your muscle mass is standing right now
depends mainly on where it was when you got
started on MAS. Maybe youre among the lucky
ones who already had a fair amount of muscle
to begin with, maybe youre not.
In all cases, it doesnt matter because after
10 lbs of lean muscle your physique will look
badass anyway. Even if the number on the
scale isnt even close to what you used to see
everydaybelieve me when I say it doesnt
mean sh*t when youre 10% body fat.
Youll have a physique that is way more
muscular, strong and aesthetic than most guys
who are 30 pounds over you.

by OUALID ZAIM www.OZFitLife.com 5

 Muscle Density Protocol

Lets look at a pretty common scenario and
suppose that after leaning down completely
on MAS youre starting at the bottom of the
muscle ladder, which I consider to be around
135-140 lbs of fat-free mass for an average
510 guy.
After 6 months on the Muscle Density Protocol
you might be able to have the level of muscle
development of guys like Cam Gigandet in
Never Back Down, Brad Pitt in Fight Club or
Conor Mc Gregor.
with more self-confidence, drive, motivation
and stamina. Well its just the beginning my
friend because filling that lean frame with lean
muscle mass is going to skyrocket all those
feelings typical of alpha males.
Then when you DO look like an alpha male,
you can choose to keep getting bigger or stay
where you are with style and confidence.
When cycling MAS and MPD, youll never look
average again.

Not bad for a short year of work (combined

with MAS), maybe even less.

From that point and beyond, your life will never

be the same again. Other males around you
will want to be you, and females will want to
be with you. Yeah I know, sounds a bit clich.

But thats not all

Its not only about looking good, but also

feeling good. Building muscle makes you
better at LIFE. Period.

If youre anything like me, the journey on MAS Ready to build some muscle?
must have destroyed all kinds of fear, doubt,
laziness, procrastination and replaced them

by OUALID ZAIM www.OZFitLife.com 6

 Muscle Density Protocol

What You Will

Find In MDP
The components of the caloric surplus. This means youll be eating
protocol more calories than your body burns on a daily
or weekly basis.
The Muscle Density Protocol includes
2 manuals, MD Nutrition and MD Training: The daily caloric surplus will be moderate
(on average 300 kcal) because most people
only need that much of a surplus to allow for
maximum muscle growth.

Of course you will be given all the guidelines

you need to adjust your nutrition protocol
according to how your body reacts. But
generally, eating more only results in more fat
gain.

With Muscle Density Nutrition, the goal is

to increase your bodyweight by 3 lbs every
month (2 lbs muscle, 1 lb fat). I will explain
Muscle Density Nutrition
why inside the manual.
Muscle Density Nutrition is a muscle-building
At this rate, you might need on average 5
nutrition protocol designed to help you build
months on MD Nutrition and one month back
lean muscle mass at maximum speed, with
on MAS to be as lean as you currently are, only
minimal fat.
with 10 lbs of additional muscle mass.
To give your body the tools and energy to
6 short months will make a hell of a
increase your body mass by creating additional
difference in your physique.
muscle tissue, you need to eat in an overall

by OUALID ZAIM www.OZFitLife.com 7

 Muscle Density Protocol

Muscle Density Training The only regular workout routines that allow
you to do that while still lifting . 3 times per
Muscle Density Training is a muscle-building
week only are full-body routines and 2-day
training program that was engineered to help
upper/lower split routines. This protocol is not
you build as much muscle as possible with
exactly one of the other. Its more like the best
minimal time spent in the gym.
of both worlds, to which I added my personal
Just like in MAS, you wont be lifting weights sauce
more than 3 times a week because I stand by
Besides the structure of your training that
the fact that working out 6 times a week is
obviously changes completely compared to
neither necessary nor the best way to build a
MAS, most of the exercises youll be doing
great physique when youre a natural lifter at a
you have already experimented if youve gone
beginner-intermediate level.
through all 3 phases of MAS Training. Thats
However, that doesnt mean that your muscles because they still are the undisputed winners
arent going to be working more. Now that of all strength training exercises.
youre in a caloric surplus, your body will have
plenty of energy to recover so your muscles
will be able to handle more volume.

Hitting every muscle group once a week with a

compound exercise is enough to retain muscle
mass when performed with the right intensity
(aka MAS Training), but its not enough to
maximize muscle growth on a muscle-building
phase.

The best way for you to literally explode

muscle growth is to get stronger on the major
compound lifts and to hit every muscle group
at least twice a week. And thats exactly what
Muscle Density Training is all about.

by OUALID ZAIM www.OZFitLife.com 8

 Muscle Density Protocol

Your training program includes:
a 12-week strength & hypertrophy
phase
a 6-week chest & biceps specialization
phase
a 6-week back & shoulders
specialization phase
The first phase will help you build the stength
and muscle foundations of your physique,
while the specialization phases will emphasize
muscle growth in the muscle groups that make
a great male physique.
Get excited to get started because this stuff is
damn powerful! Let me share the next steps
youre about to take now.

a 6-week legs & triceps specialization

phase (optional)

The best way for you

to literally explode
muscle growth is to get
stronger on the major
compound lifts and to hit
every muscle group at
least twice a week

by OUALID ZAIM www.OZFitLife.com 9

 Muscle Density Protocol

6 steps to get started

Heres how you go through the components of the system (in this order):

1
Read Muscle Density Nutrition first

Save your new calories and macros in your tracking app

2
3
(MyFitnessPal or similar)

Read Muscle Density Training

Save your workouts in a workout app

4
5
(Reps & Sets or similar)

Crush your first workout

Check out the full day of eating at the end of the nutrition guide if
you need some foodspiration, then get cooking :-)
6

by OUALID ZAIM www.OZFitLife.com 10

 Muscle Density Protocol

How To achieve
your goal physique

by OUALID ZAIM www.OZFitLife.com 11

 Muscle Density Protocol

Achieve Your
Goal Physique
3 steps to your goal physique
The average guy that starts his fitness journey
usually has little to no muscular development
and a body fat percentage that ranges from
15% to 25%. You were most likely in this
category when you embarked on MAS.
If you are over 25% body fat, the steps to a
lean and chiseled body are exactly the same. It
just takes longer to get there.
However, this is just a bonus. You should focus
on losing fat and losing fat only which implies
staying in a caloric deficit.
The goal during this first phase of your
transformation is to drop 0.5 to 1% of your
bodyweight every week until you start seeing
your higher abs clearly. That will be a pretty
good indication that youre ready to stop
cutting.

Below are the 3 steps every guy in that

situation needs to take to achieve his goal
If youve never
physique, whatever or whoever that may be. built muscle
PS: If you dont have a goal physique, I
recommend you read through the first chapter
before, looking
of the Success Mindset in MAS. small is just a
Step #1 - Get lean with MAS first
transition phase
Because youre reading this manual, I assume
this step is done But Im going to pretend to accept
youre starting from scratch here. At the end of this phase, you will already look
Your first goal is to lean down until youve a lot better than when you started. Dont be
reached a body fat percentage that is below afraid to lean down completely even if you
12%. start to look small. If youve never built muscle
before, looking small is just a transition state
Because theres a good chance that you have
youre going to have to accept if you want to
less than 1 year of proper lifting experience, I
look awesome later.
expect you to build a little amount of muscle
during this cut.

by OUALID ZAIM www.OZFitLife.com 12

 Muscle Density Protocol
Step #2 - Build muscle with MDP after
When youre below 12% body fat, you can
switch to Muscle Density Protocol and start
focusing on building lean muscle mass. This
phase feels awesome because you get to eat
(a lot) more after several weeks (months) in a
caloric deficit.
During a proper lean bulk, youll be eating in
a caloric surplus on a daily basis while youre
getting stronger and stronger in the gym. This
way your body will use most of the excess
calories youre giving him to build muscle
mass, not to store fat.
During this phase your bodyweight should go
up at a rate of 0.5 to 1 pound per week. More
than that and youll be gaining too much fat
without putting on more muscle, which will
only result in your next cut on MAS being
longer.
by OUALID ZAIM www.OZFitLife.com 13
If you keep your caloric surplus under control,
youll basically look good year long once you
put on some decent muscle mass.
Sound good brother?
Step #3 - Cycle MAS and MDP until youre
happy with your physique
Because we have to accept fat gain when we
put on muscle mass, we cant just reach our
desired physique, the strong and muscular
but also ripped physique, by building muscle
indefinitely. Eventually, we have to lose fat
again.
I recommend you switch back to MAS once
youve gained around 15 pounds of bodyweight
following MDP to a T. This way you wont have
much fat to lose before youre lean again, and
youll have an extra 10 pounds of pure muscle
to show for!
Keep cycling between MPD and MAS this
exact way until youre happy with your
physique!
Thats it! Thats how you achieve your goal
physique! Pretty simple right?
 Muscle Density Protocol
On the importance of picking a
fitness goal
Have you ever tried to build muscle and lose
fat at the same time?
If you answered yes to this question, youre not
alone. Im comfortable stating that most guys
try to get bigger and ripped at the same time
because all the fitness mainstream media is
talking about is body recomposition.
What they dont tell you is that the best case
scenario of body recomposition is maintaining
a constant body weight. Getting bigger and
losing fat at the same time is simply not
possible (as long as the latest research is
concerned), and Im going to explain why.
In order to gain weight, you have to be in an
overall caloric surplus, which means you have
to consume more calories than you burn at the
end of the day (or the week). As you know, you
also have to be in an overall caloric deficit in
you want to burn fat and get shredded.
Obviously you cant be in a caloric deficit and a
caloric surplus at the same time. Can you?
In reality, the body alternates constantly
between caloric surplus (just after eating) and
caloric deficit (after the food has been entirely
by OUALID ZAIM www.OZFitLife.com 14
digested) during any given day. Thats why I
use the word overall, which basically means
youre going to be either in a surplus or a deficit
in a 24-hour or 7-day period.
When youre eating in a caloric surplus to gain
muscle mass, your body has no reason at all to
use fat tissue for energy. Youre already giving
it more energy than it needs.
On the other hand, getting bigger while losing
fat would imply being in a caloric deficit and
still managing to put on more muscle than
youre losing fat, which is physiologically
impossible because the muscle-building
process costs a lot more energy than fatty acid
oxidation.
However, its possible to build muscle while
losing fat, but 99% of the time you will have to
get smaller to achieve this, in other words lose
weight. In the best case scenario, which is the
remaining 1%, youll be able to do both while
maintaining bodyweight over long periods
of time but the process is way too slow to be
worth choosing over cutting-bulking cycles.
Bottom line: you shouldnt try to build
muscle and lose fat at the same time.
Choose one goal, and stick to it until youre
ready to switch phases.
 Muscle Density Protocol

Trust The
Process
Before getting started on any venture, you your physique by the end of the strength and
have to acknowledge the amount of time and hypertrophy phase (12 weeks from now) and
effort its going to take to achieve your goal. a night and day difference after 30 weeks of
training.
Its safe to say youre already accustomed
to the kind of effort it takes to go after a The secret to your success in this new journey
fitness goal because youve followed MAS is to make sure you do what it takes on a daily
successfully. basis and simply forget about the outcome. Its
called trusting the process
The good news is, the muscle-building life is
easier than the the fat-loss life on a day to
day basis because you get to eat more and
you have more energy.

But as you know, theyre a downside to every

upside. The bad news is, its a lot slower to
gain one pound of lean muscle than it is to
lose one pound of fat. That means youll have
to show more patience on the Muscle Density
Protocol.

Muscle-building can be more difficult than

fat loss in the sense that you rarely notice
any visual improvements on a week to week
basis. Youre putting in effort every day and Fitness is meant to be enjoyed as a journey,
not seeing results in the mirror immediately. not a means to an end
Thats enough for some people to give up after
And when you understand that, youll wake up
2 weeks, but not for you because youll have
one day and have the body that you want!
the right expectations.
I wish you great success on the Muscle
If you do things properly as outlined in both
the nutrition and the training guide you Density Protocol!
should be able to see noticeable progress in

by OUALID ZAIM www.OZFitLife.com 15

 Muscle Density Protocol

To your fitness success,

Oualid Zaim
oualid@ozfitlife.com http://facebook.com/oualidzaim @oualidzaim

by OUALID ZAIM www.OZFitLife.com 16