Below is a simple, yet effective diet plan to get you kick started in the right direction regarding gaining lean muscle mass without the unwanted fat that so many others will swear you have to gain in order to put on solid muscle. It utilizes several principles to ensure you are putting on lean weight while staying (or getting) lean.
This is not a bulk-up program. Instead, it is a long-term eating plan designed for long-term, quality results. Stick to these principles and get ready for a better physique!
You will eat a substantial amount of protein: around one gram per pound of body weight.
Your protein will come from a variety of sources: chicken, turkey, fish, beef, dairy, whey protein powder.
You will eat frequently: in order for your body to be fed at regular intervals and allow for proper recovery.
Carbohydrates will be complex in nature: potatoes, rice, oats, green vegetables, fruits.
Fats will be of the healthy kind: nuts, oils, avocado.
Once per week you will cheat: this gives you not only a surge of calories to keep the body guessing, but it also starves off boredom and lets you look forward to the end of the week.
Lean Muscle Gain Plan
2 whole eggs and an additional ½ cup of egg whites scrambled or 1 scoop of whey protein powder
1 cup of oats (dry measure) mixed with water, sweetened with Splenda and cinnamon
Coffee or tea (no sugar)
1 cup of low fat cottage cheese or Greek yogurt
1 ounce of nuts (almonds, walnuts, etc.)
4-6 ounces of turkey meat
2 slices of whole wheat bread
2 slices of low fat cheese
1-2 tablespoons of low fat mayonnaise
1 piece of fruit
Meal 4 (Pre workout):
1 scoop of whey protein powder
Meal 5 (Post workout):
20 ounces of Gatorade , Powerade, etc.
2 scoops of whey protein powder
12 ounces of chocolate milk (low fat or skim)
6 ounces of fish, chicken, beef or turkey
1 large baked sweet potato or 1 ½ cup of cooked rice (brown or white)
Medium-sized salad with 2 tablespoons of oil dressing
A few notes:
- The above diet yields approximately 2800 calories with 200 grams of protein, 240 grams of carbs and 90 grams of fats (30%, 40% and 30% respectively).
- This diet is based on a 180-200lb individual training around 5 days per week, one hour per day.
- Adjust calories as needed: Adjust up or down in total calories only by 200-300 calories at a time.
- Once per week have a cheat meal or two. Anything you want – but be sure to get right back on this plan afterwards.
- Mix all protein powders in water.
- Incorporate atleast one serving of green veggies into your diet plan daily.
Good luck! Let us know what you think by commenting below…