Many people do not know that this can be done and it is often common to hear people asking how to develop lean muscle diet plan male, so in this short article, I will explain lean muscle diet plan male in a healthy way. I just invite you to keep reading …
Diet to increase lean muscle mass
However, we are going to talk about now is to make a diet to improve lean muscle mass, these should be related by long, frequent and strong training to get the most out of the diet and minimize the gain of fat obtained during our phase of muscular augmentation.
If we want a diet to increase lean muscle mass we must make the following calculations and modifications:
Protein – Our body weight x 3, this will be the total amount of protein to be consumed daily in our diet from clean and lean sources such as Spinach, chicken, meat, rice, eggs, beets, tuna, tilapia, chicken, turkey, lean veal …
Carbohydrates – Our body weight x 5, these will be the carbohydrates to be consumed every day, it is advisable to proper a good amount of carbohydrates before, during and after training in the form of dextrose, amylopectin or simple sugar such as honey, along with typical supplements such as glutamine, AAKG, BCAA, creatine, protein…
Fats – Our body weight x 0.5, from sources such as olive oil, fatty fish, egg yolks, coconut oil, fish oil … if we need more calories we will increase fats little by little but without passing.
RECOMMENDED: How to vegetarian diet for fat loss and muscle gain
Example of diet to increase lean muscle mass
FOOD 1. Breakfast
- 150 gr bread or oatmeal
- 4 egg yolk
- 100 ml. egg white
- 2 skimmed yogurts
- 250 gr. Citric fruit
FOOD 2. Half-morning
- 200 gr. rice
- 1 can of tuna to the natural one or 60 gr of washed tuna.
- 50 gr. nuts.
FOOD 3. Lunch
- 140 gr. lentils
- 200 gr. rice.
- 150 gr chicken
- 1 tsp virgin olive oil
FOOD 4. Snack
- 600 gr. potato.
- 250 gr. skimmed cow’s milk.
- 120 gr chicken.
- 15 gr. Butter.
FOOD 5. Dinner
- 150 gr. Whitefish.
- 150 gr. pasta.
- 1 tbsp virgin olive oil
Food 6. Intra Entreno
- 500ml of skim milk
- 25gr of Honey of bees
- 5gr of Creatine
- 5gr of BCAA
Food 7. Post Training
- 1 can of tuna to the natural one or 60 gr of washed tuna.
- 50gr of Honey of bees
This diet is an example for you to see how it can be with the aforementioned feature. You just have to eat a lot and take care of training exactly so that your body metabolizes all the food and does not store it as fat and use it to gain lean muscle. Both training and diet should be well designed to produce good profits.
Foods to gain muscle mass
Those who practice physical activity to gain lean mass have certainly heard that they need to insert protein-rich foods into the diet. This is necessary because they are the amino acids that provide the growth and repair of tissues – which includes muscle mass. These nutrients also act on cell metabolism and muscle contraction. Therefore, it is common to consume egg, sweet potatoes and chicken by adopting a fitness routine. But it is possible to go well beyond this menu to gain muscle mass with great health.
It is not just the protein that is crucial to creating a firm, defined body. It is also essential to include in the diet foods rich in carbohydrates (which provide energy to perform activities) and healthy fats (which help in the loss of fat mass). Vegetables are also important because they contain vitamins and minerals, which help in recovering the body after exercise.
The Best Lean-Muscle Foods
Spinach is also one of the best foods to build lean muscles that help build stronger muscles. We can include this Spinach lean muscle diet plan male.
Researchers at Rutgers University (2008) found that phytoecdysteroids present in spinach help increase muscle growth by up to 20 percent. In addition, the calcium in the spinach helps relax the muscles to prevent cramping during training.
Spinach has a high iron content that is important for building muscle. This vegetable also contains l-glutamine acids and amino acids that are important for efficient muscle contractions. In addition, it helps increase your metabolism, your energy level and burns fat.
To maximize the nutritional value and help build muscle, eat raw spinach juice or salad. You can even lightly cook the steamed leaves and use them in sandwiches.
CHICKEN WITHOUT SKIN
Chicken is a great food for gaining lean muscle. In general, foods of animal origin are high in protein and also very rich in saturated fat. The solution is to invest in skinless chicken.
Skinless chicken is great for muscle growth. Besides having good amounts of protein, the chicken also has very little saturated fat, especially if it is the cut of the breast. Dispensing the skin is important because it contains large amounts of oil and fat.
Do not forget to watch the preparation: no frying! The chicken should be grilled, roasted or cooked.
Vegetables are rare with the amount and quality of quinoa protein. In each bean, it carries essential amino acids, three branched-chain ones (leucine, valine, and isoleucine) – amino acids of BCAA and whey protein (protein supplements used by athletes before and after training to preserve muscles).
“Quinoa is a great food for gaining lean mass, with the advantage of having little fat and being free of cholesterol and sugar,” says miner nutritionist Ronaldo Gontijo, who studies the benefits of grain in his patient athletes. Quinoa still has carbohydrate (guarantees energy), as well as fiber, vitamins, and minerals.
How much and when to consume: 2 to 3 tablespoons (quinoa) flaked quinoa in fruit juice 30 to 40 minutes before exercise and shortly after.
Meat is important for building lean muscle. We can include this beef lean muscle diet plan male. While it is possible to gain muscle by following a vegetarian diet, it is certainly not easy. Many people who seek to add dough choose meat, an effective staple in such a diet.
Meat helps build lean muscle thanks to its high protein content, as well as its levels of zinc, B vita, ins and iron.
However, not all meat is the same. You must consume meat from cattle fed with pastures. Cattle fed in this way have a higher proportion of conjugated linoleic acid (CLA) which, in turn, helps to lose body fat and build lean muscle.
BEANS WITH RICE
The most present pair at the Brazilian table provides all the amino acids our body needs. So this combination is great for muscle recovery. Choose brown rice, which is a source of carbohydrates and fiber, which give energy to the training and help in the proper functioning of the digestive system.
Eggs are the cornerstone of any lean volume diet. Known as the “perfect protein”, eggs help your body increase muscle volume and, therefore, increase strength.
Nothing to consume only a part of the egg. Eat Whole Food! Because? Clear is rich in a protein called ovalbumin, one of the components of the best-selling supplements on the market. The yolk has good fats, such as omega 3, that fight inflammatory processes caused by exercise.
Beet is also one of the best foods to build lean muscles that help build stronger muscles. we can include this food lean muscle diet plan male. In addition to improving the oxygenation of muscles, the beet helps in the process of absorbing nutrients into it. When this oxygenation becomes low, the function is reduced and the performance of the muscle ends. So it is important to add the beets in your meals every day possible.
Good source of low glycemic index carbohydrates, oats accompanied by milk is a good snack after training.
Yogurt is a great choice for a post-workout snack. It is a source of protein and it is recommended that it be consumed up to 30 minutes after the workout. In this way the protein contained in the yogurt will be enjoyed to recover and build muscle. One tip is to ingest, along with yogurt, a high glycemic carbohydrate because this combination is more efficient for muscle recovery than the protein alone.