When it comes to gaining lean muscle mass, most of us usually think we have this in the bag. You may think you know all the fundamentals for muscle development. As a result of such thinking, research would be the last thing on your mind. In this case, you would likely end up going heavy on the weights and picking a trendy or popular diet plan.
You need to know that this is only half the equation. Each diet plan works best for particular goals. Using this line of thinking, we can understand that gaining lean muscle entails more than just breaking your back with a killer strength training routine.
Getting lean muscle involves incorporating various factors. It can range from selecting a lean muscle diet, strength training, and getting enough rest to do cardio. Yes, cardio plays a vital role in muscle growth. We will evaluate each of these factors and determine how they can give you a shredded look.
More importantly than this, we will discuss the best lean muscle diet to help you attain and maintain the body you desire. Stick around to learn what foods you should incorporate in a lean diet and how useful such a diet plan is.
What Is A Lean Muscle Diet?
You can torch away from your body fat and get those dreamed of muscles by eating a lean muscle diet. The lean muscle diet comes from the phrase lean muscle. Lean muscle refers to your body mass minus the fat (10).
The lean muscle diet is one of the most significant factors for muscle growth and development. So, if this is your goal, you have to follow this diet plan strictly. The lean muscle diet is made of various nutrition principles. It means that the best diet for building lean muscle must incorporate all these elements. They are as follows:
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Lean Protein Is Key
Protein is among the three macronutrients your body needs to produce energy. It is significant to help keep your body muscles, tissues, and bones healthy. The amount of protein you ought to consume varies depending on your calorie intake.
For example, if your daily energy requirements are estimated at 2000, you must consume at least 50 grams of protein daily (8). Research suggests that very active people consume 1.2 to 2 grams of protein per kilogram of their body weight (6). For example, if you weigh 150 pounds, you must be eating 86 to 136 grams of protein daily.
However, if you are less active, your protein intake has to be lower. The best protein source to help you get ripped is from lean protein sources. They include lean beef, legumes like beans and chickpeas, tofu, plain Greek yogurt, and low-fat cottage cheese.
If you are on a vegetarian diet but still want lean muscle, consider protein sources outside the animal kingdom. For example, you can eat protein-rich foods such as asparagus, spinach, broccoli, artichokes, and sprouts (11).
Read More: 200 Grams Of Protein A Day Meal Plan: Is Going To Such Extremes Worth It?
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Emphasis Is On Fruits And Vegetable Consumption
Most of us think that protein is the only necessary food group to help with muscle development. As such, you may overlook the importance of consuming fruits and vegetables. The truth is that fruits and vegetables play a vital role in muscle growth and development.
WebMD states that fruits and vegetables are the foundation of all healthy diet plans (1). The reason behind this is because they provide fiber, minerals, vitamins, and fluids.
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Focus On Low-Fat Dairy Products
Low-fat dairy products provide your body with high-quality protein, carbohydrates, and essential vitamins and minerals. Low-fat milk is a particularly great option if you are trying to build muscle. Research shows that drinking skim milk after a resistance training program can help build muscles (6).
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Do Not Ignore The Carbs
The other ingredient you need in a lean muscle diet for females and males is carbs. Carbs tend to get a bad rap from most people. As a result, most people tend to limit or cut carbs entirely from their diets. Research indicates that carbs are vital in your body for various functions.
Carbs tend to play several roles in your body when it comes to muscle growth and development. First and foremost, they are responsible for energy production. During your workout, you will need the energy to fuel your muscles and brain. This energy comes from the breakdown of carbs.
According to Mayo Clinic, your carb intake will be influenced by your activity levels. If you exercise for more than an hour, you must consume 6 to 10 grams of carbs per kilogram of your body weight (13). So, if you weigh 150 pounds, your daily carb intake should range between 408to 680 grams daily.
Your carb limit should be 3 to 5 grams per kilogram of body weight if you do a light-intensity workout. It entails consuming 200 to 340 grams of carbs daily if you weigh 150 pounds. Again, you are asked to focus on the consumption of complex carbohydrates.
There are two types of carbohydrates. The first group is simple carbohydrates. According to Medical News Today, these carbs are sugars that give your body a rapid energy rise (16). One common type of simple carbohydrate is white bread.
The second type is complex carbohydrates, which you should eat every day for weight loss and muscle development. These carbs include fiber or starch. They provide your body with a slower but more long-term energy source (16). The best source of complex carbohydrates is whole-grain foods.
The lean muscle diet also emphasizes eating healthy fats. Fats are significant in your body as they are also energy sources. However, you need to know that not all fats are healthy. This perhaps explains why the lean muscle diet focuses on healthy fats only.
The most recommended fats are unsaturated. Some of the foods rich in unsaturated fats include avocados, seeds, nuts, and olive oil. These are some of the best foods to eat, especially if you are following a keto diet and want to build muscle.
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Timing Is Also Key
Now that you know what is included in a lean muscle diet, you also need to know when to eat. The best lean muscle diet plan will allow you to eat throughout the day. Most specifically, this will mean eating evenly between 3 and 4-hour intervals (5).
For bodybuilding, it is recommended to eat at least 3 to 6 meals daily. Each of these meals should contain at least 20 grams of protein. Similarly, you should eat both proteins and carbs before and after your workout. Experts discourage the consumption of high-fiber foods before or during your training (12).
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Portion Control Is Essential
You also need to be careful with the ratios of your foods. The first thing you need to do is consult with your doctor and get guidance on your daily calorie intake. Remember that in order to increase your muscle mass, you might also have to increase the amount of food you eat (4).
On the other hand, you need to balance your calories to maintain a healthy body weight. You will also need to keep a calorie deficit if you want to get ripped. All these steps can be achieved if you know your daily energy requirements and practice portion control.
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How To Build Lean Muscle On Diet
There are specific nutritional guidelines that can help you build lean muscle using the lean muscle diet. These guidelines will help you acquire a lean physique as well as promote longevity. Some have been discussed above. They are as follows:
- Eating dense and nutritious foods
- Eating throughout the day
- Not skipping any meal
- Eating the right amount and at the right time
- Identifying the right fuels to match the needs of your muscles based on your workout routine
In addition to meeting these useful nutritional components, you need to remember that getting lean depends on numerous factors. As mentioned earlier, they include exercising and getting adequate rest. Here is what you need to know about these other vital ingredients for building lean muscle:
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Exercise
The best combo for muscle building is strength training and cardio. A significant number of people, perhaps even you, tend to overlook cardio’s importance in muscle development. Instead, they prioritize strength training and end up spending most of their time pumping weights. The fact is you need to do both cardio and strength training workouts.
Strength Training
Strength training means exercising using weights. These do not have to be squat racks, dumbbells, or machines. They can also involve using your body weight or resistance bands (7). Strength training works for the majority of your muscle groups, including your arms, back, chest, and legs.
You must be extra careful when doing a strength training routine, especially one which is incorporating weights. This is because these programs increase your risk of getting injuries. Experts suggest you do 8 to 10 strength training workouts at least two days a week (7).
Each of these workouts can have reps ranging from 8 to 12. Again, you are advised to use comfortable weights that are not overwhelming or dangerous. In this case, you need to consult a fitness trainer for more assistance and guidance.
Lastly, experts recommend you alternate the muscle groups you target with your strength training workouts. These exercises tend to create tiny micro-tears in your muscles (14). These tend to repair and rebuild when you take a rest (2).
So, if you do not give your muscles enough time to recover, they might end up causing severe injuries. So, alternate your muscle groups. For example, you can start by targeting your back, biceps, and abs.
The next day, you can target your chest, triceps, and shoulders. On the third day, you can now target your lower body muscles. Abiding by all these aspects and then incorporating a lean muscle diet will help you quickly realize your lean body goals.
Cardio
Cardio is also essential for muscle growth, especially for people leading sedentary lifestyles. However, not every cardio program can help with this growth. The most rewarding cardio program for muscle development lasts for 30 to 45 minutes (7).
Not only that, it has to be done at least 4 to 5 times a week. The good news is that there are numerous cardio activities that you can choose to do. They range from running, jogging, swimming, cycling to brisk walking.
The choice is yours to determine what aerobic activity best suits you. It is advisable to seek professional help and guidance when selecting an aerobic workout for muscle growth. Your health comes first, and you need validation that the activity is safe for you to perform. Like with strength training workouts, remember to also eat clean and attain your lean body results throughout the day.
Rest
In addition to exercising and eating a lean muscle diet, you can also get slender by getting adequate rest. Believe it or not, sleeping does help you get closer to your lean physique goals. When you are well-rested, you are less likely to become hungry.
The reasoning behind this is because sleep deprivation messes with several hormones that control your appetite hormones (15). As a result, you end up snacking on unhealthy foods or foods not within your lean muscle diet plan.
Again, you need some off days from your exercise program. The time you spend away from the gym gives your body muscles enough time to recover and rebuild, minimizing injury risks. Additionally, sleep debts may inhibit muscle recovery and contribute to loss of muscle mass (9).
Read More: Is 6 Hours Of Sleep Enough To Build Muscle: How Lack Of Sleep Hinders Your Gains
Developing A Lean Muscle Building Diet Plan
If you are thinking of starting a lean muscle diet plan, the first thing you ought to do is speak to your nutritionist or dietitian. The worst thing you can do is create a diet plan without seeking any professional advice or guidance.
In such a case, you run the risk of acquiring nutritional deficiencies. To avoid this, first, talk to your doctor and dietitian to know if it is safe to continue with such a meal plan. If it is, then go back and analyze the principles of the lean muscle diet.
Their advice will come in handy as they will help you determine what foods to include and those to avoid. Similarly, they will help you learn the recommended ratios of these foods. Let us look at a one-week lean muscle diet plan that can benefit your workouts and help you attain your goals.
Free Sample Of A Lean Muscle Diet Plan
To stay on track with your lean body goals, you ought to use a meal plan. We all know that some old eating habits and cravings die hard and may catch up with us soon, compromising our results. To avoid this, you are asked to come up with a lean muscle diet plan.
Developing such a plan can be challenging, especially if you do not know perfect combos within your daily calorie intake. Here are some meal plan ideas from Medical News Today to help with your bodybuilding goals. You can borrow or use them for reference when crafting your meal plan (3):
Day 1
Breakfast
- Greek yogurt with berries and whole-grain granola
Snack
- Turkey breast with carrots and celery sticks
Lunch
- Grilled chicken breast over spinach with some almonds and sliced strawberries
Snack
Dinner
- Stir-fried shrimp with onions, peppers and broccoli over brown rice
Day 2
Breakfast
- Oatmeal and a protein shake
Snack
- Hard-boiled egg whites with cucumber and pepper slices
Lunch
- Grilled chicken with a tomato and white bean salad
Snack
- Greek yogurt with nuts and berries
Dinner
- Grilled fish with green beans and quinoa
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Day 3
Breakfast
- Greek yogurt with some walnuts or almonds, fresh berries, and whole grain granola
Snack
- A protein shake
Lunch
- Grilled fish with a broccoli and spinach salad
Snack
- Egg white omelet with mushrooms and bell peppers
Dinner
- Chicken breast topped with fresh salsa with sweet potato and a side salad
Day 4
Breakfast
- Some protein pancakes with fresh berries
Snack
- Apple slices and almonds
Lunch
- Lean ground beef burger on lettuce with onion, green beans, and tomato
Snack
- A protein shake
Dinner
- Stir-fried shrimp with bell pepper ad brown rice over spinach
Day 5
Breakfast
- Oatmeal with some berries and scrambled egg whites
Snack
- Turkey breast with celery and carrots
Lunch
- Sirloin steak with mushrooms and broccoli
Snack
- Apples with natural nut butter
Dinner
- Broiled fish, a mixed green salad and brown rice
Day 6
Breakfast
- Oatmeal, scrambled eggs, and stir-fried vegetables
Snack
- A whey protein shake
Lunch
- Grilled chicken breast, baked sweet potato, and mixed greens
Snack
- A hard-boiled egg and some carrot sticks
Dinner
- Broiled fish, brown rice, and green beans
Day 7
Breakfast
- Scrambled egg whites with peppers, cheese, Ezekiel bread and herbs
Snack
- A protein shake
Lunch
- Grilled chicken breast with black beans, bell peppers, and onions over romaine lettuce
Snack
- Apple and almonds
Dinner
- Sirloin steak with asparagus and sweet potato
The Bottom-Line
Starting a lean muscle diet can help you build healthy muscles. These are important for good body strength and function. Such a diet consists of all food groups, including carbohydrates, proteins, fats, fruits, and vegetables.
A registered dietitian can offer you more insight on how to craft a practical lean muscle diet plan. They will make sure all the meals are tailored to suit your needs. Above all else, remember that the lean muscle diet is not the only ingredient you need for a lean physique.
You will also need to exercise and get enough rest. As always, speak to a fitness trainer to help you design a practical exercise program. The best program matched with the lean muscle diet will help you achieve the results you want.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted before making any dietary changes. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- 7 Muscle Foods for Men (2019, webmd.com)
- 7 Muscle-Building Strategies for Guys (2008, webmd.com)
- Bodybuilding meal plan: What to eat and why (2020, medicalnewstoday.com)
- Bulking: What it is and how to do it safely (2020, medicalnewstoday.com)
- Everything you need to know about cutting diets (2020, medicalnewstoday.com)
- How do you gain weight quickly and safely? (2020, medicalnewstoday.com)
- How long does it take to build muscle? (2018, medicalnewstoday.com)
- How much protein does a person need? (2020, medicalnewstoday.com)
- How to build muscle with exercise (2020, medicalnewstoday.com)
- Medical Definition of Lean Body Mass (2018, medicinenent.com)
- Medical myths: Vegetarian and vegan diets (2020, medicalnewstoday.com)
- Muscles: Why are they important? (2017, medicalnewstoday.com)
- Nutrition rules that will fuel your workout (2018, mayoclinic.org)
- Strength Training Tips From the Pros (2016, webmd.com)
- Surprising Reasons to Get More Sleep (2019, webmd.com)
- What to eat before a workout to lose weight and build muscle (2018, medicalnewstoday.com)
