Want to add serious size in just 12 weeks—without the fluff? In this episode, Mark Ottobre and Enterprise Fitness Coach James Kelly break down a no-nonsense blueprint for maximum muscle growth built on four pillars: sleep & recovery, nutrition, training, and supplementation.
You’ll learn:
How to set up sleep for gains (7–9 hrs, blackout room, wind-down routine, tracking with Oura/Whoop, magnesium protocol).
The exact nutrition targets (protein ~2.0–2.4 g/kg, smart carbs around training, fats ~0.8–1.0 g/kg), plus meal structure (4 meals + 1 shake) and how to adjust calories week-to-week as training volume climbs.
Training that actually builds muscle fast: 5 days/week, low-skill lifts you can take safely to true failure, progressive volume, and when to deload for supercompensation.
The supplement stack that supports performance and recovery (amino acids intra, creatine, electrolytes, vitamin D, magnesium, CoQ10, optional ashwagandha; intra-workout carbs if performance warrants).
No gimmicks—just what works.
Follow Mark on IG: @markottobre
Follow Enterprise Fitness @enterprisefitnessau
Train hard. Eat well. Supplement smart.
