Basic Training Diet: Lean Muscle Gain Plan

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dietplantop Basic Training Diet: Lean Muscle Gain Plan

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

Meal 1:

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)
eggsandoats Basic Training Diet: Lean Muscle Gain Plan

Meal 2:

1 cup of low fat cottage cheese or Greek yogurt
1 ounce of nuts (almonds, walnuts, etc.)
 Basic Training Diet: Lean Muscle Gain Plan

Meal 3:

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
turkeysandwhich Basic Training Diet: Lean Muscle Gain Plan?

Meal 4 (Pre workout):

1 apple
1 scoop of whey protein powder

Meal 5 (Post workout):

20 ounces of Gatorade , Powerade, etc.
2 scoops of whey protein powder

Or

12 ounces of chocolate milk (low fat or skim)

Meal 6:

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
 Basic Training Diet: Lean Muscle Gain Plan

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.
 Basic Training Diet: Lean Muscle Gain Plan

Good luck! Let us know what you think by commenting below…

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6 Comments

  • Reply September 1, 2012

    Josefina

    What about if you are a female? Height 5’8′ 131lbs looking to put on lean muscle.

  • Reply September 27, 2012

    Bernard Casera Ocoma

    im 165lb 5’7″ i want to get ripped; 8 to 10% body fat.. what can you advice? tnx.

  • Reply March 7, 2013

    Sannhie

    Meal 4 is pre workout and 5 post workout. But I’m going to the gym right after breakfast. What is the best sequence for the meal planning? Thank you very much!

  • Reply May 13, 2013

    Harmandeep Patiala

    my name harmandeep and my weight is about 100kg what can you advise to lose weight

  • Reply May 13, 2013

    Harmandeep Patiala

    my name harmandeep and my weight is about 100kg what can you advise to lose weight

  • Reply October 5, 2013

    Ripart

    Iam 162lb at 5,7 and i workout 3 to 4 times a week, I want to know how much to cut down from the diet plan and i workout after breakfast. Need help!!!! Thanks
    I have been looking for a diet plan for the longest time.

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