In this article, we provide you with a detailed list of a lean muscle diet plan. Building lean muscle is the ultimate goal. As a principle, increasing lean muscle can help you lose weight; stay more toned and performs your workouts at a high level. If you have ever wanted the perfect body, then this is the first step to achieving it. But you must know that to lean muscle diet plan, you need a lot of discipline.
5 POWER RULES FOR GAINING LEAN MUSCLE MASS
1 – TO GROW YOU MUST EAT
You can create something out of nothing. So if your goal is to grow, you must eat. If you want to lean muscle you have to add many types of food lean muscle diet plan. When you are looking to lose weight you reduce your calories; but for the purpose of growth, you must feed your body so that it has the tools to build muscle mass. This means giving it enough macronutrients: carbohydrates, proteins, and fats.
Proteins are the most important which help in gaining lean muscle. Aim to consume between 2 and 2.5 grams of protein per kilo of body weight, to meet the demands and promote growth. Since your goal is to gain weight and grow, start with a ratio of 25% protein, 55% carbohydrate and 20% fat.
As for the total calories, you should consume, consult a sports nutritionist to assess your particular case. As a guide, you can use a common formula among those who train with weights: multiply our weight by 32, and that will be the daily caloric intake you need. For example, if you weigh 60 kilos: 60 x 30 = 1920 calories. If you tend to get fat easily, reduce the index to a value between 22 and 32. And if you have a fast metabolism, raise the index to a value between 32 and 42.
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2 – CHOOSE HEALTHY CARBS
Carbohydrates an essential source of energy. They help to have energy before a workout and subsequent recovery, to keep an alert mind, to balance blood sugar levels, reproduce and repair cells, and much more.
Since the modern diet is full of processed carbohydrates that could induce you to gain weight but mostly fat, the ideal is to turn to natural carbohydrates from sources such as grains, seeds, vegetables, and fruits. Moderation and balance is the key.
Make sure you incorporate high-fiber carbohydrates, such as oatmeal, beans, or rice and whole-grain pasta. They improve digestion, help control blood sugar level and burn fat, and keep you satisfied for longer.
If your metabolism is high and you struggle to gain weight, you may need more carbohydrates. If this is your case, make sure they are complex carbohydrates and from natural and complete sources (whole grains, legumes, potatoes, sweet potatoes, squash or other).
3 – BALANCE YOUR DIET
It often happens that you choose a healthy meal and you fit it. Maybe because it is easy to prepare because its ingredients are easy to get or have a good price, or because it is the one you like most among those you have tried.
When you are looking to gain lean muscle mass and train hard in the gym and you have to follow need lean muscle diet plan. You constantly produce micro-injuries in your muscles and put your joints, ligaments, and tendons under tension.
To repair all this and keep working in the best way, your body needs a combination of vitamins, minerals, and nutrients. For this you must include the greatest possible variety of foods in your diet:
- Change the fruit you eat often. Do not get attached to banana or apple. Try others, such as pears or grapefruit, or choose those that are in season (they will be tastier and cheaper);
- Includes different types of meat: red, chicken, fish, pork;
- Add salads to all your meals. It is a great way to include vegetables full of vitamins and minerals. Try to have ingredients of varied colors;
- Do not overdo it with the protein powder. Although they are a very effective supplement to gain muscle mass and are very useful at certain times (when finishing a workout, for example), long-term natural proteins are used more efficiently by the body.
4 – ADAPT YOUR FEEDING TO YOUR LIFESTYLE
What you eat and when you eat it, it is very important. And this has a lot to do with your rhythm of life.
If you are looking to master the diet to gain lean muscle mass, pay attention to your daily schedule, at the time of the day you train, study or work (times when you spend more energy), and based on it determines a meal schedule that you allow to eat every three hours approximately.
With this, you will achieve that the food you offer to your body is adequate for every moment of the day, which leads to a gain of lean muscle mass and the burning of fat.
- Eat most of the carbohydrates at the beginning of the day and before training. It diminishes throughout the day;
- Eat protein with each meal;
- Avoid excess fiber in food before training. This makes the body absorb it more easily, delivering faster energy provided by food, and prevents gastrointestinal problems during exercise;
- A protein shake immediately after training helps the body keep working until you return home and can eat a proper meal;
- Before sleeping, take a natural yogurt or casein protein to support muscle growth while you sleep.
5 – PLAN YOUR FEEDING
“If you fail to plan, your plan will fail,” reads an old saying. It is a great truth that you must apply to your diet.
Get used to planning your meals and your schedules, once a week. In this way you can make the entire purchase at once, you will make sure you have only healthy foods on the list, and you yourself will prepare your meals. The fact of planning will also save you money, since you can buy in bulk (by quantity).
If you do not plan, the most likely thing is that you eat something fast that you have on hand, and that surely will not be suitable for your goals. If you create the habit of planning your meals of the week, you will maintain your body at an optimal level of functioning, you will always have energy and your mind will be at its highest level of alertness.
Arm yourself with a good variety of healthy recipes to avoid monotony and be able to choose your food according to what you feel like eating. If any of your meals should be done in college or at work, do not be embarrassed to bring a taper or a paper bag with a salad or a sandwich. You will save time and money while eating healthily.
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THE 9 BEST FOODS TO DEVELOP LEAN MUSCLE MASS
Lean meat is a good source of protein, which is involved the lean muscle diet plan. This is something basic in your diet if what you want is to gain muscle mass. Why? Because lean meat is loaded with all kinds of nutrients that promote muscle development. On average, a dish with 85 grams of lean meat contains only 154 calories, but still gives us ten essential nutrients, including iron, zinc and B vitamins.
The most important of all is that it provides our bodies with high-quality proteins (not all proteins are the same) and a large number of amino acids that work with insulin to promote muscle development. For those whose goal is to lose weight, this can also be good news: 85 grams of lean meat gives us the same amount of protein as a cup and a half of beans, but with half the calories.
CHICKEN WITHOUT SKIN
It is an excellent source of high-quality protein, something very important for the maintenance and repair of our lean muscles, the health of our bones and the maintenance of our weight. In addition, it is a food that you can easily find and cook in a thousand ways.
Not everyone knows this, but cottage cheese is a source of relatively pure casein protein. For those that are not, casein protein is a type of protein that is directed slowly, which makes it perfect for lean muscle maintenance. This is especially useful for those people who have no other option to spend long periods of time without eating. In addition, cottage cheese is also an excellent source of vitamin B12, calcium and other important nutrients. My advice: buy the low-fat or fat-free version.
The eggs contain high-quality protein, nine essential amino acids, the kind of good fat and vitamin D. In short, it’s the best you can buy with your money. Important note: eggs are not harmful to your health, as it has been shown in numerous studies over the past few years that the fact that they are harmful or that they increase the levels of cholesterol in our blood is a myth.
There is a reason why protein supplements are one of the most important supplements in the world of muscle building: because they provide a fast and convenient amount of protein at a very affordable price. Bodybuilders usually consume it when they get up, as well as after their exercise routine. They even mix them with other foods. However, for those of us who are not bodybuilders, taking this type of protein right after training can be very effective in gaining muscle mass. However, do not depend exclusively on this, but combine it with other foods rich in nutrients.
TUNA AND OTHER FISH
High in protein, low in fat and rich in fatty acids such as omega-3. The key to these foods is found especially in the omega-3. These are essential fatty acids, not only from the point of view of our health, but also because they help us lose fat and ensure the correct functioning of bodily processes such as metabolism.
nuts are the best food which includes lean muscle diet plan. During the day, between meals, we are always hungry and what we can do is fall into temptation and end up consuming desserts or some kind of foods with a high percentage of fat and calories. If between meals you are hungry, the best thing you can do is opt for nuts; they are an excellent appetizer that contains balanced amounts of protein, fiber, and healthy fats.
Although it is high in fat, it is a healthy fat that does not increase weight, on the contrary, it helps to lose weight. But you do not have to choose to eat a large portion of some dried fruit, it is best to opt for just a couple of teaspoons. It can be peanuts, almonds, etc.
Whole grains are digested more efficiently and provide more nutrients than refined grains, thus promoting the maintenance of energy levels and our overall health. For example, brown rice can help improve our hormone building levels, which are critical for lean muscle growth, for weight loss and for gaining strength.
FRUITS AND VEGETABLES
First, fruits and vegetables are a rich source of antioxidants, which are essential for the proper functioning of our immune system. Second, they provide a lot of other nutrients, such as vitamin C, vitamin E, and beta-carotene. In addition, our body needs the fiber that these foods provide, since it helps the expulsion of all the substances that our body does not need.